Tag Archives: weight loss

The Diabetes Summit 2017

TDS17 ATTEND 600X600


The Diabetes Summit begins very soon!

If you are like me you know at least one person, if not several people, who are struggling with diabetes. It may be you!

It is great to know there are so many options for treatment that don’t involve prescription drugs. It’s even possible to reverse your symptoms and manage your diabetes without any medication at all!

The Diabetes Summit will give you tons of information on living a full, healthy life in spite of a diabetes diagnosis. I  learned so much listening to the last summit last year and I am really looking forward to all of the great information in this year’s program!

Here is a listing of all the top-notch experts you will hear for free each day of the summit:

  • Dr Joseph Kraft – understanding decades of research on insulin
  • Dr Mark Menolascino – seeing diabetes care through a new lens
  • Robin Openshaw “Green Smoothie Girl” – detox to support your body
  • RD Dikeman (type 1) – using diabetes as a blessing to improve your family’s health
  • Dr Mark Hyman – finding the root cause and reversing type 2 diabetes
  • Dr Tom O’Bryan – exploring toxins, balance the immune response
  • Sayer Ji, founder of Green Med Info – the peer reviewed literature, and looking at supplements
  • Razi Berry- how environmental toxins disrupt metabolism
  • Dr Michael Breus – the impact of sleep on metabolism and diabetes
  • Dr Gabriel Cousens – raw foods approach, which fats help and which fats hurt
  • Kellyann Petrucci – nutritionist using bone broth, nutrition to stabilize blood sugar
  • Trudy Scott – nutritionist showing link between diabetes, anxiety and depression
  • Dr Sachin Patel – re-evaluating the healthcare model, empowering the patient
  • Dr Peter Osborne – autoimmune and blood sugar connection
  • Niki Gratrix – tapping into your internal abundance of energy with the mind-body connection
  • Dr Robert Rakowski – how the gut microbiome affects metabolism and blood sugar
  • Dr BJ Hardick – type 3 diabetes, proper detoxification, damaging foods, Alzheimer’s
  • Dr Joel Kahn – plant based foods, supplements for blood sugar
  • Dr Will Cole – testing and evaluating the root causes of “diabesity”
  • Dr Amy Berger – understanding the ketogenic diet and how to do it
  • Brett Hoebel – fitness and exercise to improve blood sugar
  • Dr Ritamarie Loscalzo – Latent Autoimmune Diabetes of Adulthood
  • Dr Anna Cabeca – hormone balance to burn fat and control sugar
  • Daniele Hargenrader (type 1) – key factors to preventing complications from diabetes
  • Jonathan Bailor, author – calorie approach to weight loss is a myth, sane approach to weight
  • Dr Michael Murray – four types of blood sugar problems
  • Dr Jay Wortman – a doctor shares his own story reversing type 2 diabetes
  • Dr John Hayes – neuropathy and natural solutions
  • Dr Jody Stanislaw – type 1&2 understanding insulin
  • Daphne Olivier – nutritionist to customize eating strategies, non diet factors you may miss
  • Dr Rangan Chaterjee – from the BBC Doctor in the House program

So many great presenters! There is so much to learn!  You can register here  for free and listen each day. There is a special encore replay on day #8. 

If you want to own all this information to keep for your health library you can purchase the entire summit here. All 30 presentations plus more bonus material will be yours permanently to revisit anytime, share with friends and family, and use for deeper research.

DS17 FB1

Some links may be monetized. Than you for supporting Well Fed Family with your purchases.

Stress and Homeostasis – Balancing Hormones

I really liked this article on Radiant Life Company’s blog section all about the relationship between stress and homeostasis. You can read an explanation about homeostasis and its relationship to weight gain here.  Apparently even when we are eating well, exercising, trying to do everything right, our weight loss efforts can still get derailed when we don’t manage our stress well.

Our bodies produce the stress hormone cortisol when faced with threats and dangerous situations. We also produce it when faced with traffic jams, screaming bosses, deadlines and other stressful situations. Constantly living on the edge and not dealing with these stresses can throw our health out of balance. The Radiant Life article  gave 5 ways to rebalance that cortisol.

1. Take fish oil or cod liver oil to replenish vital nutrients. This is especially helpful when paired with vitamin K2.

2. Learn how to breathe properly and deeply. Read how here.

3. Maintain healthy magnesium levels in your body. Eat magnesium-rich foods like properly prepared whole grains, nuts and seeds; kelp and dulse; nutritional yeast; dried coconut; raw milk; or vegetables such as collards, sweet potatoes, beets, broccoli and eggplant. Use magnesium supplements or magnesium oils or salts.

4. Supplement with B vitamins, especially B5, to slow down secretion of cortisol.

5. Try earthing – reconnecting with the earth through walking barefoot outdoors, swimming in lakes and oceans and other activities that give skin-to-earth contact.


Finding Hidden Obstacles to Weight Loss (weight loss series part 7)

Part 1 –    Part 2 –    Part 3  Part 4    Part 5  Part 6

In Part 1 we started with a look at homeostasis, or the state of being in balance, as it relates to our bodies and our metabolism. We took a tour in Part 2 through the pages of dieting history with some surprising discoveries that eating fat doesn’t make you fat. With that in mind we took a look at how America typically eats and discovered a powerful hormone called leptin. Next we looked at ways to overcome leptin resistance in order to speed up metabolism. This article takes a look at several other hidden obstacles to weight loss that may surprise you.

scale slidingIn June 2013 the American Medical Association announced that it was now classifying obesity as a disease. If you have been keeping up with our series on weight loss you may disagree with the AMA. Obesity is instead a symptom of any number of other issues. If you pinpoint the issue you can correct it as well as experience weight loss as a side effect of regaining health.

The majority of people struggling with weight issues are also struggling with other issues. They may be fighting depression, diabetes, adrenal exhaustion, thyroid malfunction, food allergies, digestive disorders, sinus infections, candida, or any number of other concerns. While these issues may appear unrelated to obesity on the surface, they are in fact integrally tied to each other.

Julia Ross, author of The Diet Cure, gives eight different health issues that could be holding you back from losing excess weight. I highly recommend getting her book and reading in great detail about the health issues I share briefly here on this blog.

1. You have depleted brain chemistry. There are key chemicals, called neurotransmitters, within your brain that allow your brain to work efficiently and keep your body’s engine running smoothly. You may be very low or even missing many of these maybe due to prolonged unresolved stress, eating refined and processed foods too often, or not getting sufficient quality protein.

2. You suffer from malnutrition due to years of low-calorie dieting and fasting diets. I love how Sean Croxton of Underground Wellness puts it in his You Tube video Leptin: Fat Loss for Smart People. (catch the quote around the 8 minute mark about the cave man going jogging!) He explains that low-calorie dieting is nothing more than voluntarily putting ourselves into a famine! You need to understand that our physical bodies see no difference between voluntarily eating MediFast meals and involuntarily being in a concentration camp starvation situation! Prisoners in Nazi Germany at Treblinka concentration camp were (barely) kept alive on 900 calories per day. Today doctors are prescribing liquid-fast diets at 700-800 calories per day – less than a concentration camp meal plan!! The World Health Organization studied worldwide emergency food shortage situations and established that starvation begins at anything fewer than 2,100 calories per day, so their emergency food aid packets BEGIN at 2,300 calories for women and 2,500 calories per day for men. It is vital to note the belief that “a calorie is a calorie is a calorie” is a big mistake. Richard Feinman and Eugene Fine put it this way “A calorie is a calorie violates the second law of thermodynamics.”  Sometimes it takes a physicist to make us understand the lunacy. Junk food calories are always bad. We need nutrient-rich calories, NOT dead food.

3. You have unstable blood sugar. Highly processed carbohydrates like crackers, chips, cookies, juice drinks, soft drinks, sports drinks and boxed cereals are lacking in usable nutrients. Constantly eating these fake foods puts you in a carbs>body fat>insulin cycle that can lead to diabetes. Or you may burn out your adrenals as they rush to rescue you from blood sugar swings. Hypoglycemia (low blood sugar) and adrenal exhaustion have similar symptoms. Both are dangerous.

4. You have unrecognized low thyroid function. People with thyroid problems can literally find it impossible to lose weight even on liquid fasts and starvation diets. Seemingly unrelated things can cause malfunctioning in your thyroid such as anorexia, vegetarian diets, unidentified gluten intolerance, birth control pills, antibiotics, menopause or amalgam fillings.

5. You have food addictions and allergies. Sugar is highly addictive – possibly more addictive than crack cocaine! Flour and wheat products as well as milk and dairy products are also highly allergenic nowadays due to the destruction of their proteins through careless processing and careless industrial farming practices. What were once nourishing foods (why else did God call the Promised Land a land of milk and honey? Why else use the imagery of Bread of Life for Jesus?) are now foods capable of stimulating heroin-like reactions in the brain. Casein and gluten function like opiates in the brains of those with food allergies causing drug-like levels of addiction to these foods. Other symptoms of food allergies may again seem unrelated such as joint pain, headaches, earache, postnasal drip, gas, constipation, and ADHD. Food allergies can directly impair your weight loss efforts.

6. You have hormonal issues and imbalances. Cravings and weight gain and health issues can all be stimulated by hormonal events such as PMS, menstruation, pregnancy, miscarriage, childbirth, perimenopause and menopause. Any juncture in a woman’s life where we are susceptible to imbalance in hormones could upset our homeostasis. Men get it too from poor diet and high stress. American women experience more troubles with these stages of life than women in third world countries whose diets are more primitive. Immigrants from these countries soon begin to experience our problems when they adopt our diet. It is important to know that cholesterol-rich foods nourish our adrenals which are responsible for producing 50% of our sex hormones and nearly all of our stress hormones. Eating low-cholesterol diets and taking statins can tax already inadequate adrenal glands.

7. You have yeast overgrowth. There is a direct connection between the gut and the brain. Yeast overgrowth in the gut can hijack the body/brain connection. Yeast needs sugar to grow so yeast causes sugar and carb cravings. Side effects from yeast overgrowth include depression, bloating, PMS, painful joints, eczema, sore throat, impaired digestion, urinary problems, chest pain, shortness of breath, sinus infection and ear infections! Antibiotics, birth control pills, stress, recreational drugs, surgery and a lack of fermented foods can all contribute to yeast overgrowth.

8. You have fatty acid deficiency. We need the right kinds of fats for hormone production, cell protection, healthy skin and hair, mental stability, concentration, regularity and prevention of abnormal cravings. Safe, nourishing fats are those highly valued and eaten regularly by the traditional people Weston Price studied who possessed the true definitions of health. Those fats are butter, coconut oil, animal fats from free range and wild caught animals and fish, extra virgin olive oil, nut/seed/avocado oil from cold-pressed sources. Healthy fats contain so many of the nutrients we need like vitamin D, vitamin A, vitamin E, CLA, MCT, cholesterol, and omega-3s.

Addressing these 8 hidden causes of metabolic imbalance will put you on the path to good health, and it will also bring about the desired balance within you body that allows your metabolism to burn efficiently leading to a healthy body weight.

 Some links may be monetized. This blog is for informational purposes only.

Regaining Balance Means Healthy Metabolism and Healthy Weight (series part 6)

This article is part of a multi-part series on weight loss, metabolism and general health.    Part 1 –    Part 2 –    Part 3  Part 4    Part 5

The previous article  gave a look at many of the health issues that can cause our bodies to lose homeostasis or balance.  Low-calorie dieting, unrecognized hormonal issues, unidentified food allergies, yeast overgrowth, and vitamin deficiencies caused by low-fat diets are major reasons why we lost homeostasis and gain unwanted weight.  I have said before, but it bears repeating, that being overweight is a symptom of an unhealthy body and NOT the primary problem. If you didn’t have any health issues your metabolism would be keeping you at the right weight for your body. So how can we regain our balance?

Begin by addressing your leptin resistance. Recall that leptin is one of those major hormones that keeps everything else in line. When leptin is out of whack everything else begins to fall over like a long line of dominoes. In Byron & Mary Richards’ book, Mastering Leptin  they give five steps to follow to regain leptin’s correct function.

5 Rules to Overcome Leptin Resistance


1. Never eat after dinner. Finishing eating dinner at least three hours before bed.

2. Eat three meals a day. Allow 5-6 hours between meals. Do not snack!

3. Do not eat large meals. Eat slowly, chew well. Finish a meal when slightly less than full.

4. Eat a high protein breakfast. Aim for 25g or more of protein.

5. Reduce the amount of carbs you eat. Don’t eliminate carbs, just cut back. (Especially cut back on processed carbs like soda, bread, chips, etc.)

What often happens when people begin following these five rules is they find they begin to sleep better, they are not hungry all the time, their cravings begin to diminish, and they begin to lose a few pounds without really trying. The longer you continue with these five rules the easier they will be to follow.

“But I thought we were supposed to eat lots of ‘mini-meals’ throughout the day!” I can hear you thinking this. Truthfully, this only works if you’re younger than 30, or an Olympic athlete, or have trouble controlling your blood sugar.  For us older, non-Olympians it is better for our bodies to have rest cycles of non-eating to allow all of the other body functions time to deal with each meal, rest and get ready for the next one. Constantly eating means no rest for the pancreas, liver and other digestion-related organs. Without rest they can’t operate in peak condition. Things start to falter, and then here we go – we’re out of balance!  If your blood sugar is so out of control that you must eat constantly then you have more serious metabolic issues than can be fixed by the 5 Rules. You are not without hope! You just have more work to do.

Ok, so Five Rules. CHECK! What next?……..Part Seven here.

Some links may be monetized. This blog is for informational purposes only.



How Did We Lose Our Balance? (Weight Loss Series Part 5)

Part 1 –    Part 2 –    Part 3  Part 4

During the last blog in this series we introduced leptin. Leptin is a major player in the hormone family; it is kind of like the President of hormones. Leptin-related problems start happening when communication breaks Lee, Amy, President Lincoln 1976down between the President Leptin and the cabinet Hypothalamus brain and the congress made up of the rest of the hormones plus the body’s hormone receptor sites. A great majority of overweight people have too much leptin.  The hypothalamus in our brain is the main target for leptin messages.  Too much leptin causes imbalances like insulin and adrenaline resistance.  Our liver, pancreas, adrenals and thyroid start blasting out mega-doses of hormones in an attempt to break through the communications block. Consequently we burn out these organs and fall prey to fatigue, disease and more.

Reed Davis, founder of Functional Diagnostic Nutrition uses the acronym HIDDEN to teach us how we got out of balance in the first place.  HIDDEN stands for Hormones, Immune system, Digestion disorders, Detoxification systems, Elimination, and Neurotransmitter systems.  Julia Ross covers very similar topics in her book The Diet Cure. Ms Ross’ list includes depleted brain chemistry, malnutrition, unstable blood sugar, unrecognized low thyroid function, food addictions and allergies, hormonal issues, yeast overgrowth, and fatty acid deficiencies.

Neurotransmitter depletion – meaning you are missing key neurotransmitters – happens due to prolonged stress; consuming refined sugars, white flours or alcohol; or eating insufficient protein. Neurotransmitters are substances such as tyrosine, glutamine, serotonin, epinephrine, glucagon and endorphins. Without ample neurotransmitters you get insomnia, depression, tendency toward drug addiction and more.

Malnutrition can happen even when we have plenty to eat. For dieters, however, malnutrition often comes as a result of extreme low calorie dieting. The subject of calories deserves a blog post all on its own. For now you just need to realize that low-calorie dieting is the same thing as creating our own personal famine.  Yes FAMINE! Your body, your brain and hypothalamus, sees no difference between voluntarily eating Jenny Craig meals and being involuntarily held in a concentration camp. 900 calories/day = famine whether you pay someone for the privilege of starving yourself or you are held prisoner against your will.

Refined and processed carbohydrates (white flour, white sugar, high fructose corn syrup, white rice) lack vitamins, protein, fat and fiber. Soon you get stuck in a carbs-body fat-insulin cycle that can lead to diabetes; or you might burn out your adrenals. Symptoms of hypoglycemia are similar to symptoms of adrenal exhaustion. Both are dangerous.

Thyroid problems also deserve their own blog post. Some causes of thyroid malfunction are genetics, low calorie dieting (there it is again!), vegetarian diets, anorexia, soy (yes, soy!), a physical injury to the gland, a severe illness, unidentified gluten intolerance, certain prescription drugs such as the pill/antibiotics/estrogen/lithium, iodized salt, chemicals in your dental fillings, or change-of-life events such as puberty or menopause.

Food allergies can be obvious, they can also be sneaky. Casein and gluten are especially tricky as they behave like opiates by triggering exorphins which flood opiate receptors in our brain with comfort and pleasure. When this happens you get food addictions. Some symptoms of food allergies seem unrelated to food: joint pain, headaches, earache, postnasal drip, ADHD to name a few. Sometimes it is necessary to go on an elimination diet to discover exactly what foods are causing your problem.

American women are frequent targets for hormonal issues. We have more trouble with PMS, infertility and menopause than most women in less developed countries. According to Julia Ross Women in third world countries don’t have hot flashes and don’t dread menopause. Low-fat dieting, sugar, soy, tobacco, artificial hormones in our meat and dairy, birth control pills, skipping meals and adrenal stress all contribute to hormonal issues in American women. Men get it too, male menopause, from poor diet and stress.

Yeast overgrowth in the gut (imbalanced gut flora – see my blog on digestive disorders and gut flora here http://blog.wellfedfamily.net/2010/06/04/digestive-disorders-part-two.aspx) can take over the body-to-brain connection. Yeast needs sugar to grow so you get cravings for sugar and carbs. Side effects of yeast overgrowth are depression, bloating, PMS, painful joints, eczema, sore throat, impaired digestion, urinary problems, shortness of breath, chest pains, sinus infection and ear infections. Yeast can overgrow your digestive system and spill into your bloodstream!

Lastly we get to fatty acid deficiency.  We must eat the right kinds of fats in order to have hormone production, cell protection, healthy skin and hair, mental stability and concentration, regularity and to prevent abnormal cravings. Safe, nourishing fats are those highly valued and eaten regularly by the traditional people Weston Price studied who possessed the true definition of health. Those fats are butter, coconut oil, extra virgin olive oil, animal fats from free range and wild caught animals and fish, extra virgin olive oil, and nut/seed/avocado oil from cold-pressed sources never heated. Healthy fats contain vitamins like A, D, & E, CLA, MCT, cholesterol, precursors for hormone production and most importantly omega-3 fatty acids. Balanced omega-3:omega-6 ratios will helpDSC01406 bring balance back to the entire body. Certain people have genetically greater needs for omega-3 fats. If you are descended from Scandinavian, Native American, Native Celtic, Irish, Scottish or Welsh you might not be able to metabolize omega-3 from plants (like flaxseed or chia) and you must get omega-3 from cold water fish, grassfed beef and wild game or fish oil supplements. Depression and alcohol cravings are often signs of omega-3 deficiency.

And there you have it – a lengthy list of how we lose our balance, how we get out of homeostasis, how we run into leptin resistance and become overweight in the first place. Now that you know how imbalance happens you can begin to take steps to correct it. Coming up next are some strategies for restoring balance and regaining a healthy metabolism. Read Part Six here.

some links may be monetized. This blog is for informational purposes only.

A Brief History of Fat-Free Dieting (series part two)

This is part two of a series looking at overall health in relation to healthy weight.

Part One looked at how a body in balance, or homeostasis, is more likely to be a body able to tolerate stress, recover from illness, and maintain a healthy weight. We know entire communities of healthy, balanced people have existed in the recent past and may still exist today. The question remains – why are so many of us still so unhealthy?

Let’s again look at some history. These examples are discussed in Gary Taubes book Good Calories, Bad Calories:

In 1882 at the University of Göttingen in Germany, a professor of medicine, Wilhelm Ebstein, wrote a paper titled “Obesity and Its Treatment”.  Professor Ebstein had a famous patient, Prince Otto otto von bismarckvon Bismark, who was able to lose 60lbs. in less than a year. Prince Otto followed Professor Ebstein’s diet which banned sugar, sweets and potatoes and limited bread. The diet allowed green vegetables and meat of every kind. Professor Ebstein particularly insisted that fatty foods were crucial to weight loss because they increased satisfaction with meals and decreased fatty tissue accumulation in the dieter. Remember, this was still long enough ago that all meats and vegetables were still what we would today classify as “organic”. It was also still early enough in modern history that industrialized vegetable oils had not become mainstream.

In 1951 Dr. Raymond Greene and six other British doctors published a book titled The Practice of Endocrinology. In their book they outlined a diet remarkably similar to the one Dr. Atkins would publish 20 years later. Dr. Greene and colleagues encouraged their patients to eat meat, fish, poultry, all green vegetables, eggs, cheese and fruits with the exception of bananas and grapes. They advised avoiding anything made with flour, breakfast cereals, potatoes and other white root vegetables, all sweets and foods containing a lot of sugar.

hilde bruch obesity expert


In 1957 a German-born American specialist on eating disorders, Dr. Hilde Bruch, wrote the following quote: “The great progress in dietary control of obesity was the recognition that meat was not fat-producing, but that it was the ‘innocent foodstufs’, such as bread and sweets, which lead to obesity.”


In the 1960s and 1970s clinical trials were being conducted in Sweden, England, France and the United States studying carbohydrate-restricting diets. These diets were shown to be extremely effective at producing weight loss.

In the 1980s it suddenly became popular to avoid fat and anything containing fat. Entire cookbooksfood pyramid fda and television shows were produced centering on this low-fat craze. Bread, potatoes and pasta became the main dish, the darling of the diet world, while meat, especially red meat, became the villain. Even with more than 100 years of study and success using low carbohydrate diets, suddenly the AMA labeled these diets as “fads”.  Fat suddenly became the cause of heart disease.

Something that Mr. Taubes doesn’t mention that I personally feel is significant is that during the 1970s and 80s the CAFO, concentrated animal feeding operation, became the norm for beef and pork production rather than the historically traditional and biologically normal pasture or free-range method. It is in the CAFO that the meat we eat gets fattened up as efficiently as possible and as quickly as possible. What is the feed that gets meat animals fat quickly? Grain, corn and soy, the very same foods the experts were telling us to eat in order to get thin.

In the 1900s obesity rates in America were very low, less than 1%.  By 1960 they had risen to around 12%. This rate stayed fairly steady up to about 1980 when it began rising. By 2010 obesity rates had skyrocketed to 35%.  Gary Taubes notes “this parallels the years when we were told to stop eating fat and start eating more breads and grains.”

The federal government, the food industry and many physicians and other public health experts took some studies from the 1940s showing a correlation between a high-fat diet and high cholesterol levels that concluded high-risk heart patients should lower their fat intake and decided that the general population should go ahead and do the same. (Remember, blogger Denise Minger’s favorite mantra “correlation does not prove causation”). These experts assumed that if we ate less fat our weights would go down. They thought this because fats contained densely packed calories. What they did not take into consideration was that the composition of the calorie is far more important than the calorie itself. Instead of weight going down the opposite happened. Weights went up, portion sizes went up (because this new way of eating still left us hungry unlike the fattier foods of old), and the actual amount of food eaten also went up since what we were eating was no longer nourishing us very well and we kept craving more. Foods that are lower in fat are naturally higher in carbohydrates. People ate more because without the fat there was no satiety – our bodies didn’t register “full” as easily.

fat free half and halfThe end result is that now everyone just assumes that fat is bad. More and more fat-free foods became available as the food industry leaped to the forefront to “rescue” us from evil fatty foods. Now we have fat-free ice cream, fat-free cookies, fat-free yogurt, we even have fat-free half & half! (How is this possible? I thought the definition of half & half was half cream half milk!) Still obesity rates have gone up and up while the media and public health experts are accusing us of being lazy and cheating!

This makes me furious! Can you tell me one single person who WANTS to be obese?! Often times it is these people accused of being lazy and cheating who are working the hardest to get thin! They literally starve themselves on diets and liquid-fasts of 700 or fewer calories per day and yet they still gain weight!

What are we doing wrong?   ………to be continued………..Part Three is here.

 Some links may be monetized. This blog is for informational purposes only.

Some Thoughts on Weight Loss


This post is part of Wellness Wednesday Link-Up at Nourishing Treasures.

I have written a more in-depth series of articles on weight loss beginning here, but for the moment I want to get some of these thoughts out there and get you pondering about this topic.  Weight loss is a topic familiar to nearly everyone.  With an estimate as high as 70% of America falling into the overweight category, the diet industry has been booming and everyone seems to have a weight loss system that promises to melt pounds and inches while you sleep. The truth is conventional diets don’t work. You need to change your lifestyle permanently to incorporate the healthy eating habits that will result in not only weight loss but health gain.

Years of misinformation from well-meaning sources like the Food Pyramid have led us to believe that we are only able to lose weight if we stop eating fat. While it is true that gram for gram fats have more calories than carbohydrates, eating healthy natural fats actually helps you lose weight for many reasons, including the fact that they satisfy your hunger four or five times better than carbohydrates allowing you to feel full and content, not wanting more.

Cutting out processed carbohydrates such as chips, pretzels, M&Ms, candy, soft drinks, white bread and packaged cookies is a good place to start. These kinds of carbohydrates have nothing to offer nutrition-wise, and actually drain your body of precious nutrient reserves just to get them digested. Replace the empty carbs with vibrantly colored vegetables and fruits that are full of anti-oxident polyphenols, vitamins and minerals.  Consume this rainbow of healthy carbohydrates with plenty of butter from grassfed cows, unrefined coconut oil, lard from pasture-raised pigs, fresh avocados, fresh eggs, clean raw milk and raw cheese.  These are foods that nourish us and give our bodies energy to carry on vital processes. Along with the colorful carbohydrates and healthy fats you must eat sufficient protein to support your body’s needed repairs, fuel your adrenals and immune system, build muscle and many other projects. Meats from pasture-raised animals, wild caught fish and game have a place in a healthy lifestyle giving you the amino acids you need for good mental and physical health.

One question I hear all the time is, “How can I possibly eat all of that fat without gaining weight?” What they are not understanding is that all calories are not created equal. When you feed your body enough calories made from the right kinds of nutrients then, over time, you will find your metabolism picks up, you begin to have more energy, you aren’t sick all the time, and you will slowly lose the excess stored fat until you get to the balance point where your body should be in order to be healthy. It does not happen at once, it does not happen quickly, but it does happen. The end result is a healthier body. The lost weight is just a bonus.

You can read a 7-part series looking in-depth at issues surrounding weight loss and true health beginning with this article.