1. Use butter – not margarine. Butter has been eaten for a few thousand years; margarine less than 100. Butter contains infection-fighting Vitamin A; margarine none. Butter is 80% fat, 20% water, and contains 12 different fatty acids including 15-17 percent short and medium chain fats shuttled via the portal vein directly to the liver. (Don’t miss out on that!)
2. Avoid restaurant French fries. They are deep fried in highly processed, highly reactive vegetable oils. Even though the trans fatty acids may be largely out, the new fangled interesterified oils are no better and may be worse! If you like potatoes, deep fry them at home in beef tallow (drippings) or fry them on the stove top in creamy lard
3. Include fresh eggs for breakfast. There’s 7 grams of perfect protein in one egg. (Most of us need at least 30 grams of protein before noon.) Eggs fried in butter or bacon fat or whipped up into an omelet will satisfy your hunger for hours. A “free food,” eat as many as you like. Remember, heat-damaged and sugary boxed breakfast cereals raise blood sugar fast; they have a high glycemic index (GI) rating.
4. Eat an orange; don’t drink orange juice. A 10 oz. glass of orange juice contains the sugar of several large oranges. The sugar in fruit juice has the same deleterious effect on blood sugar as the sugar in Mountain Dew. Besides if you eat an orange (or share one) you get all the nutrients an orange has to offer (Vitamin C, bioflavonoid, and some fiber) – without all that extra sugar squeezed into a glass of juice.
5. Limit white table sugar; more strictly avoid high fructose corn syrup (HFCS). Both contain glucose and fructose. The glucose component raises blood sugar; the fructose raises triglycerides (blood fats made in the liver). HFCS is the worst choice because the glucose and fructose are not bonded together – a not so sweet freak of nature.
6. Stop using commercial highly processed vegetable shortenings and oils for cooking. As is the case with margarine, no traditional diet included these inflammatory-franken-fats. Instead use our traditional fats for cooking: butter, tallow (drippings), lard, coconut, palm oil, extra virgin olive oil and high quality sesame oil for stir-fry.
7. If you supplement with one mineral, make it magnesium. Magnesium is the mineral bandleader. Without sufficient intracellular magnesium (not measured in a routine blood test), calcium can become a bully in soft tissue throughout the body (“hardening of the arteries”). Excess white flour, sugar, stress and too much alcohol deplete magnesium – but not calcium. Remember, a doctor’s blood test does not reveal intracellular magnesium levels.
8. Walk don’t run. Walking is the best exercise – running can kill you. The #1 cause of death of marathon runners is coronary heart disease and heart failure. If a tiger is chasing you – run – otherwise try walking, swimming, bicycling, gardening, and even shopping as exercise. Exercise is not a weight loss strategy – rather it’s a good way to “work up an appetite.” (Why We Get Fat, Gary Taubes)
9. Synthetic sweeteners are worse than small amounts of sugar. Artificial sweeteners create a host of problems including a strong, persistent craving for the real thing! For sweetness, why not eat blueberries, raspberries and blackberries in heavy cream – what Dr. Atkins enjoyed for lunch. (New Diet Revolution, Dr. Robert C. Atkins)
10. Eat a variety of organic vegetables. Salt and butter them to taste or serve them in a high fat cream sauce (better mineral absorption). Don’t forget cabbage containing Vitamin C in the core of the plant not destroyed by moderate heat cooking. Fermented cabbage (sauerkraut) is an excellent tonic for our gut. Remember, when you hear “fruits, vegetables and whole grains” – emphasize the vegetables. Excess fruit, fruit juices, cereals and grains raise blood sugar and insulin levels associated with obesity, diabetes, metabolic syndrome and heart disease.
Category: Optimal Diet