Paleo Education

Bone Broth—One of Your Most Healing Diet Staples

March 19, 2014 by Jackie Ritz 22 Comments

According to an old South American proverb, “good broth will resurrect the dead.” While that’s undoubtedly an exaggeration, it speaks to the value placed on this wholesome food, going back through the annals of time.

The featured article by Dr. Amy Myers1 lists 10 health benefits of bone broth. Sally Fallon with the Weston A. Price Foundation2 has previously published information about this healing food as well.

First and foremost, homemade bone broth is excellent for speeding healing and recuperation from illness. You’ve undoubtedly heard the old adage that chicken soup will help cure a cold, and there’s scientific support for such a statement.

For starters, chicken contains a natural amino acid called cysteine, which can thin the mucus in your lungs and make it less sticky so you can expel it more easily. Processed, canned soups will not work as well as the homemade version made from slow-cooked bone broth.

For best results, you really need to make up a fresh batch yourself (or ask a friend or family member to do so). If combating a cold, make the soup hot and spicy with plenty of pepper. The spices will trigger a sudden release of watery fluids in your mouth, throat, and lungs, which will help thin down the respiratory mucus so it’s easier to expel.

But the benefits of broth don’t end there. As explained by Sally Fallon:3

“Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulfur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.”

The Healing Influence of Broth on Your Gut

In later years, medical scientists have discovered that your health is in large part dependent on the health of your intestinal tract. Many of our modern diseases appear to be rooted in an unbalanced mix of microorganisms in your digestive system, courtesy of an inappropriate and unbalanced diet that is too high in sugars and too low in healthful fats and beneficial bacteria.

Bone broth is excellent for “healing and sealing” your gut, to use Dr. Natasha Campbell-McBride term. Dr. Campbell’s GAPS Nutritional Protocol, described in her book, Gut and Psychology Syndrome (GAPS), centers around the concept of “healing and sealing” your gut through your diet.

Broth or “stock” plays an important role as it’s easily digestible, helps heal the lining of your gut, and contains valuable nutrients. Abnormalities in your immune system are a common outcome of GAPS, and such immune abnormalities can then allow for the development of virtually any degenerative disease…

The Healing Benefits of Bone Broth

As the featured article states, there are many reasons for incorporating good-old-fashioned bone broth into your diet. The following health benefits attest to its status as “good medicine.”

Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion.

Inhibits infection caused by cold and flu viruses, etc.: A study4published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection

Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage

Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis5 (whole-body inflammation).

Glycine also has calming effects, which may help you sleep better

Promotes strong, healthy bones: As mentioned above, bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation

Promotes healthy hair and nail growth, thanks to the gelatin in the broth

Making your own bone broth is extremely cost effective, as you can make use of left over carcass bones that would otherwise be thrown away. And while the thought of making your own broth may seem intimidating at first, it’s actually quite easy. It can also save you money by reducing your need for dietary supplements. As mentioned above, bone broth provides you with a variety of important nutrients—such as calcium, magnesium, chondroitin, glucosamine, and arginine—that you may otherwise be spending a good deal of money on in the form of supplements.

Easy Chicken Broth Recipe

Both featured articles include a sample recipe for homemade chicken broth. The following recipe was provided by Sally Fallon, writing for the Weston A. Price Foundation.6 Her article also contains a recipe for beef and fish broth. (You could also use turkey, duck, or lamb, following the same basic directions.) For Dr. Myers’ chicken broth recipe, please see the original article.7

Perhaps the most important caveat when making broth, whether you’re using chicken or beef, is to make sure they’re from organically-raised, pastured or grass-fed animals. As noted by Fallon, chickens raised in confined animal feeding operations (CAFOs) tend to produce stock that doesn’t gel, and this gelatin has long been valued for its therapeutic properties.8 As explained by Fallon:

“Gelatin was universally acclaimed as a most nutritious foodstuff particularly by the French, who were seeking ways to feed their armies and vast numbers of homeless in Paris and other cities. Although gelatin is not a complete protein, containing only the amino acids arginine and glycine in large amounts, it acts as a protein sparer, helping the poor stretch a few morsels of meat into a complete meal.”

Besides that, CAFO animals are fed an unnatural diet that is not beneficial for their intestinal makeup, and they’re also given a variety of veterinary drugs and growth promoters. You don’t want any of these potentially harmful additives in your broth, so make sure to start off with an organically-raised product.

Ingredients for homemade chicken broth 9

1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones, and wings
Gizzards from one chicken (optional)
2-4 chicken feet (optional)
4 quarts cold filtered water
2 tablespoons vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley

Please note the addition of vinegar. Not only are fats are ideally combined with acids like vinegar, but when it comes to making broth, the vinegar helps leech all those valuable minerals from the bones into the stockpot water, which is ultimately what you’ll be eating. The goal is to extract as many minerals as possible out of the bones into the broth water. Bragg’s raw apple cider vinegar is a good choice as it’s unfiltered and unpasteurized.

Cooking Directions

There are lots of different ways to make bone broth, and there really isn’t a wrong way. You can find different variations online. Here, I’ll offer some basic directions. If you’re starting out with a whole chicken, you’ll of course have plenty of meat as well, which can be added back into the broth later with extra herbs and spices to make a chicken soup. I also use it on my salad.

Fill up a large stockpot (or large crockpot) with pure, filtered water. (A crockpot is recommended for safety reasons if you have to leave home while it’s cooking.)
Add vinegar and all vegetables except parsley to the water.
Place the whole chicken or chicken carcass into the pot.
Bring to a boil, and remove any scum that rises to the top.
Reduce the heat to the lowest setting and let simmer.
If cooking a whole chicken, the meat should start separating from the bone after about 2 hours. Simply remove the chicken from the pot and separate the meat from the bones. Place the carcass back into the pot and continue simmering the bones for another 12-24 hours and follow with step 8 and 9.
If cooking bones only, simply let them simmer for about 24 hours.
Fallon suggests adding the fresh parsley about 10 minutes before finishing the stock, as this will add healthy mineral ions to your broth.
Remove remaining bones from the broth with a slotted spoon and strain the rest through a strainer to remove any bone fragments.

Bone Broth—A Medicinal ‘Soul Food’

Simmering bones over low heat for an entire day will create one of the most nutritious and healing foods there is. You can use this broth for soups, stews, or drink it straight. The broth can also be frozen for future use. Keep in mind that the “skin” that forms on the top is the best part. It contains valuable nutrients, such as sulfur, along with healthful fats, so just stir it back into the broth.

Bone broth used to be a dietary staple, as were fermented foods, and the elimination of these foods from our modern diet is largely to blame for our increasingly poor health, and the need for dietary supplements.

Both broth and fermented foods, such as fermented veggies, are simple and inexpensive to make at home, and both also allow you to make use of a wide variety of leftovers. When you add all the benefits together, it’s hard to imagine a food that will give you more bang for your buck.

8 Ridiculous Myths About Meat Consumption and Health

March 6, 2014 by Jackie Ritz 9 Comments

There is a lot of nonsense in nutrition.

One of the worst examples is the constant propaganda against meat consumption.

Here are 8 ridiculous myths about meat consumption and health.

1. Meat Rots in Your Colon

Some people claim that meat doesn’t get digested properly and “rots” in your colon.

This is absolute nonsense, probably invented by dishonest vegans in order to scare people away from eating meat.

What happens when we eat meat, is that it gets broken down by stomach acid and digestive enzymes.

In the small intestine, the proteins are broken down into amino acids and the fats are broken down into fatty acids.

After that, they get absorbed over the digestive wall and into the bloodstream. There’s nothing left to “rot” in your colon.

If you want to know what really “rots” in your colon, it’s indigestible plant matter (fiber)… from vegetables, fruits, grains and legumes.

The human digestive system doesn’t have the enzymes necessary to break down fiber, which is why it travels all the way to the colon.

There, it gets fermented (rots) by the friendly bacteria in the intestine, which turn it into nutrients and beneficial compounds like the short-chain fatty acid butyrate (1).

This is what keeps the friendly bacteria alive and many studies are showing that feeding these bacteria properly is incredibly important for optimal health (2, 3).

So, meat doesn’t rot in the colon. Plants do… and this is actually a good thing.

[box]Bottom Line: The nutrients in meat are broken down and absorbed way before they reach the colon. However, fiber from plants does ferment (“rot”) in the colon, which is actually a good thing as it feeds the friendly bacteria.[/box]

2. Meat Is High in Harmful Saturated Fat and Cholesterol

One of the main arguments against meat, is that it tends to be high in both saturated fat and cholesterol.

But this really isn’t a cause for concern, because new science has shown both of them to be harmless.

Despite being seen as something to be feared, cholesterol is actually a vital molecule in the body.

It is found in every cell membrane and used to make hormones. The liver produces large amounts of it to make sure we always have enough.

When we get a lot of cholesterol from the diet, the liver just produces less of it instead, so the total amount doesn’t change much (4, 5).

In fact, in about 70% of people, cholesterol in the diet has negligible effects on cholesterol in the blood (6).

In the other 30% (termed hyper-responders), there is a mild elevation in LDL cholesterol, but HDL (which is protective) also goes up (7, 8).

The same is true with saturated fat, it also raises HDL (the “good”) cholesterol (9, 10).

But even when saturated fat and/or cholesterol cause mild increases in LDL, this is not a problem because they change the LDL particles from small, dense LDL (very bad) to Large LDL, which is protective (11, 12).

Studies show that people who have mostly large LDL particles have a much lower riskof heart disease (13, 14).

Therefore, it is not surprising to see that in population studies that include hundreds of thousands of people, saturated fat and cholesterol are not associated with an increased risk of heart disease (15, 16).

In fact, some studies show that saturated fat is linked to a reduced risk of stroke, another very common cause of death and disability (17).

When they put this to the test in actual human experiments, making people cut saturated fat and replacing it with “heart healthy” vegetable oils (which happen to lower cholesterol), it actually increases the risk of death (18).

[box]Bottom Line: It is true that meat tends to be high in saturated fat and cholesterol, but this is not a cause for concern because they do not have adverse effects on blood cholesterol or increase the risk of heart disease.[/box]

3. Meat Causes Heart Disease and Type 2 Diabetes

Strangely enough, meat is often blamed for Western diseases like heart disease and type 2 Diabetes.

Heart disease didn’t become a problem until the early 20th century and type 2 diabetes only a few decades ago.

These diseases are new… but meat is an old food. Humans and pre-humans have been eating meat for millions of years (19).

Blaming an old food for new health problems makes absolutely no sense.

Fortunately, we do have two very large, very thorough studies that can put our minds at ease.

In a massive study published in the year 2010, researchers pooled data from 20 studies that included a total of 1,218,380 individuals. They found no link between consumption of unprocessed red meat and heart disease or diabetes (20).

Another major study from Europe that included 448,568 individuals found no link between unprocessed red meat and these diseases (21).

However, both of these studies found a strong increase in risk for people who ateprocessed meat.

For this reason, it is very important to make a distinction between the different types of meat.

Many studies apparently showing that “red meat” is harmful didn’t adequately make the distinction between processed and unprocessed meat.

Processed foods in general are pretty awful… this isn’t just true of meat.

[box]Bottom Line: Many massive studies have examined the relationship between meat consumption, heart disease and diabetes. They found a strong link for processed meat, but no effect for unprocessed red meat.[/box]

4. Red Meat Causes Cancer

One common belief is that meat, especially red meat, causes cancer.

This is where things get a bit more complicated.

It is true that processed meat is associated with an increased risk of cancer, especially colon cancer (22).

But when it comes to unprocessed red meat, things aren’t as clear.

Although several studies suggest that even unprocessed red meat can raise the risk of cancer, review studies that pool the data from many studies at a time show a different picture.

Two review studies, one that looked at data from 35 studies and the other from 25 studies, found that the effect for unprocessed red meat was very weak for men and nonexistent for women (23, 24).

However… it does appear that the way meat is cooked can have a major effect on its health effects.

Several studies show that when meat is overcooked, it can form compounds likeHeterocyclic Amines and Polycyclic Aromatic Hydrocarbons, which have been shown to cause cancer in test animals (25).

There are several ways to prevent this from happening… such as choosing gentler cooking methods and always cutting away burned or charred pieces.

So the answer is not to avoid red meat, but to make sure not to burn it.

Keep in mind that overheating can cause harmful compounds to form in many other foods. This is NOT exclusive to meat (26).

[box]Bottom Line: The link between unprocessed red meat and cancer is very weak in men and nonexistent in women. This may depend on the way meat is cooked, because overheating can form carcinogens.[/box]

5. Humans Are Naturally Herbivores and Not “Designed” For Meat Consumption

Some vegans claim that humans aren’t “designed” to eat meat.

They say that humans are naturally herbivores like our primate ancestors.

However… this is completely false. Humans and pre-humans have been eating meat for a very long time and our bodies are well adapted to meat consumption (27, 28).

Our digestive systems really don’t resemble those of herbivores at all.

We have short colons, long small intestines and lots of hydrochloric acid in the stomach to help break down animal protein (29).

The length of different parts of our digestive system is somewhere in between the lengths typical for both carnivores and herbivores, indicating that humans are “designed” to be omnivores (30).

It is also believed that our consumption of animal foods helped drive the evolution of our large brains, which set us apart from any other animal on earth (31).

Humans function best eating both animals and plants. Period.

[box]Bottom Line: Humans are well equipped to make full use of the nutrients found in meat. Our digestive system reflects a genetic adaptation to an omnivorous diet, with animal foods as a major source of calories.[/box]

6. Meat is Bad For Your Bones

Many people seem to believe that protein is bad for the bones and can lead to osteoporosis.

The theory goes like this… we eat protein, which increases the acid load of the body, then the body moves calcium from the bones and into the bloodstream to neutralize the acid.

There are in fact some short-term studies to support this. Increasing protein does lead to increased calcium loss from the body (32).

However, this short term effect does not appear to persist because the long-term studies show that protein actually has beneficial effects on bone health (33).

There is overwhelming evidence that a high protein diet is linked to improved bone density and a lower risk of osteoporosis and fractures in old age (34, 35, 36).

This is a great example of where blindly following the conventional wisdom in nutrition will lead to the exact opposite result.

[box]Bottom Line: Despite protein causing increased calcium loss in the short term, the long-term studies show that a high protein intake is linked to improved bone density and a lower risk of osteoporosis and fractures.[/box]

7. Meat is Unnecessary

It is often claimed that meat is unnecessary for health.

This is actually kind of true… most of the nutrients in it can be found in other animal foods.

But just because we can survive without it, it doesn’t mean that we should… quality meat has many nutrients that are good for us.

This includes quality protein, vitamin B12, creatine, carnosine and various important fat-soluble vitamins, which vegans and vegetarians are often lacking in.

Whole foods like meat contain way more than just the standard vitamins and minerals that we’re all familiar with it. There are literally thousands of trace nutrients in there… some of which science has yet to identify.

The fact is, humans evolved eating meat and evolution designed our bodies with these nutrients in mind. They are an essential part of the immensely complex biological puzzle.

Can we live without meat? Sure… but we won’t reach optimal health, making use of all the beneficial nutrients that nature has provided us with.

Although we can survive without meat, the same could be said of most other food groups… including vegetables, fruits, legumes, fish, eggs, etc. We just eat more of something else instead.

Quality meat is pretty close to being the perfect food for humans. It contains most of the nutrients we need.

There is even a study in the literature where two guys ate nothing but meat and organs for a year and remained in excellent health (37).

Of course, not all meat is the same. The best meat comes from animals raised on pasture, fed the types of foods they would eat in nature.

Unprocessed meat from properly raised, properly fed animals (like grass-fed beef) has a much better nutrient profile (38, 39).

[box]Bottom Line: Some claim that meat is unnecessary. Although it is true that we can survive without it, there are still many nutrients in there that are important for optimal health.[/box]

8. Meat Makes You Fat

Meat is often believed to be fattening.

This seems to make sense on the surface because most meat is pretty high in fat and calories.

However, meat also happens to be one of the best sources of highly bioavailable protein. Protein is the most weight loss friendly macronutrient, by far.

Studies show that a high protein diet can boost metabolism by up to 80 to 100 calories per day (40, 41).

There are also studies showing that if you increase your protein intake, you automatically start eating less of other foods instead (42).

Several studies have found that by increasing the amount of protein in the diet, people automatically cut calorie intake by several hundred calories per day, putting weight loss on “autopilot” (43).

Eating more protein also tends to favour increased muscle mass. Muscle is metabolically active and burns a small amount of calories around the clock (44).

Also, let’s not forget that low-carb and paleo diets, which tend to be high in meat, lead to significantly more weight loss than diets that are lower in meat (45, 46).

If anything, the more you eat of high quality meat (and less of other foods instead), the easier it should be for you to lose weight.

9. Anything Else?

Are there any other myths about meat that you keep seeing pushed?

Feel free to add to the list in the comments!

*Original article posted at Authority Nutrition*

The Rich Benefits of Eating Chocolate

March 5, 2014 by Jackie Ritz 1 Comment

New research has emerged proving that chocolate is good not only for the soul, but for your mind and body as well.

According to a video released by the American Chemical Society (ACS), chocolate contains hundreds of compounds, and many of them come with benefits that go far beyond a few delicious moments of sweetness.

Studies have already established that chocolate contains a number of beneficial ingredients. For instance, resveratrol, an important compound in chocolate, may not only protect your brain and nervous system, but actually prolong your life.

Dark chocolate is also an inflammation fighter, listed along with turmeric and following a Mediterranean-style diet as one of the healthiest, most natural ways to reduce the inflammatory processes underlying the chronic, degenerative diseases that afflict most of the developed world.

Five pieces of evidence highlighted in the ACS video show that other factors enhance the sweet, smooth goodness of chocolate, and those involve naturally-occurring chemicals. Read on.

Antioxidants – The Not-So-Sweet Things Chocolate Has to Say About Free Radicals

One of the most compelling reasons to make chocolate a part of your regular diet may be for the antioxidants it provides.

Few foods, and certainly not dessert foods, have as much therapeutic potential as this “candy” aisle treat, as evidenced by a wide range of accumulating scientific research linking its consumption to over 40 distinct health benefits.

While most of us have heard about the importance of antioxidants, a primer might help, beginning with the explanation that the formation of free radicals – atoms, ions and molecules with unpaired electrons – in your cells can damage your DNA to the point that your risk of developing diseases like Alzheimer’s, heart disease and cancer are elevated.

This is why the antioxidant polyphenols in chocolate are so valuable, as they have the ability to stop free radical mediated oxidation. This helps to decrease your risk of those and other diseases by directly interfering with one of the major preventable causes of chronic degenerative diseases.

A factoid from ACS’s Journal of Agricultural and Food Chemistry indicates that naturally-occurring polyphenols in cocoa, the fundamental component in chocolate, actually boost levels of HDL, the “good” cholesterol, while at the same time reducing the atherogenicity of so-called “bad” variety – LDL – by preventing its oxidation. Supporting evidence from the Cleveland Clinic study noted:

“Antioxidants are believed to help the body’s cells resist damage caused by free radicals that are formed by normal bodily processes, such as breathing, and from environmental contaminants, like cigarette smoke. If your body does not have enough antioxidants to combat the amount of oxidation that occurs, it can become damaged by free radicals. For example, an increase in oxidation can cause low-density lipoprotein (LDL), also known as ‘bad’ cholesterol, to form plaque on the artery walls.”

Chocoholics Aren’t Weak-Willed – They Just Know What Makes Them Feel Good

If you’re one of these individuals who gets a nice mood boost whenever you sink your teeth into a bar of pure, unadulterated chocolate, it is not happenstance.

There’s actually a chemical reason called anandamide, a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression.

It’s a derivative of the Sanskrit word “bliss,” and one of the great things about chocolate is that it not only produces this compound, it also contains other chemicals that prolongs the “feel-good” aspects of anandamide.
But there’s more to this brain chemical than just how it makes us feel.

As a scientist on the topic, Daniele Piomelli, from the University of California, Irvine, put it:

“Anandamide is also synthesized in areas of the brain that are important in memory and higher thought processes and in areas that control movement. That implies that anandamide’s function is not just to produce bliss.”

Anandamide has been compared to the sensation derived from marijuana, but Piomelli says “We are talking about something much, much, much, much milder than a high.” There’s also evidence that this compound has the ability to help “sweeten” up your love life as well.

Need a Brain Boost? A Surge of Energy? Reach for Chocolate!

Natural stimulants in chocolate produce a boost in both physical and brain energy, primarily from caffeine and theobromine. But one clinical study involving 24 healthy female subjects showed “synergistic” effects on cognition and mood, which incidentally translated into improved blood pressure. Everyone knows chocolate contains caffeine, a stimulant that can help heighten physical energy and alertness, but studies also show that it can inhibit inflammation in the brain that causes migraines.

Also regarding brain health, a Johns Hopkins study found that dark chocolate may shield the brain from damage after a stroke by increasing cellular signals. Mice that had ingested epicatechin, a compound found in dark chocolate, suffered significantly less brain damage after undergoing induced stroke than mice that had not been given this compound. What this means for ischemic stroke victims (related to clot obstructions in the vessels supplying blood to the brain, a condition known as antherosclerosis) is that the epicatechin in dark chocolate may actually protect the brain.

Flavonols are the main flavonoids found in cocoa and chocolate, as a British study found. A pilot study evaluated the relationship between cerebral blood flow and a dose of flavanol-rich cocoa, which showed a marked increase in the cerebral blood flow to gray matter. The study results indicated that the flavonols in cocoa have the treatment potential against vascular impairment, which leads into the next point…

Raw Chocolate = Improved Heart Health… and Other Life-Saving Benefits

According to that same study, cocoa flavonols could be used to treat problems with vascular impairment, including dementia and strokes. Additionally, the ACS studies found that the polyphenols and catechins in chocolate may lower the stroke risk in men. More specifically epicatechins, which help prevent not only clotting but inflammation, is helpful, researchers say, in preventing some types of strokes.

What’s interesting is that a 7-study meta-analysis sought to find a link between chocolate consumption and certain cardiometabolic disorders, such as coronary heart disease, stroke, diabetes and metabolic syndrome. Along with those disorders are related problems like hypertension, elevated fasting glucose and triglycerides, and high cholesterol, abdominal obesity. But rather than negative effects, scientists found that chocolate – specifically the dark unprocessed raw cacao kinds – actually reduced the risk of such disorders.

Don’t Worry – Eat Chocolate

Beyond the fact that chocolate contains the feel-good anandamide compound, there are additional clinically-confirmed reasons why chocolate has been referred to as “the new anti-anxiety drug.” Another ACS study (in the Journal of Proteome Research) revealed that one-and-a-half ounces of dark chocolate a day for 2 weeks reduced stress hormone levels. Volunteers for the study, categorized as “highly stressed,” were found at the end of the two-week period to have lower levels of the “fight-or-flight” stress hormone cortisol.

But remember that many chocolate brands are high in sugar, calories and unhealthy saturated fats, so buyer beware. First, be sure that the chocolate you’re eating is dark chocolate. There is also a big difference in chocolates’ health effects, depending on how much you eat. As mentioned in the Cleveland Clinic study:

“’…Be careful about the type of dark chocolate you choose: chewy caramel-marshmallow-nut-covered dark chocolate is by no means a heart-healthy food option.’ Be aware that milk chocolate does not have the same healthy effect as unadulterated dark chocolate, because milk often prevents absorption of polyphenols.

It’s also important to remember the word moderation. There’s a measured and tested amount of chocolate – 6.7 grams a day (or one small square of chocolate two or three times a week) – that provides the best health benefits. While it undoubtedly comes as a pleasant surprise that chocolate is actually good for you, eating the right amount is crucial if you want it to be a benefit and not a liability.”

If you’re craving a decadent chocolate treat but want to avoid the downsides, take a look at this article featuring a video showing how you can make your own organic chocolate bars. Also, please be aware that many popular and seemingly artisan-quality chocolate companies are now owned by multinational corporations who use GMO ingredients, disregard fair trade standards, and otherwise are not interested in supporting organic and sustainable production methods.

As examples, Cadbury Schweppes bought Green & Black in 2005, who in turn was bought by Kraft Foods in 2010. Dagoba was bought by Hershey’s in 2006. You will find this pattern recur quite often if you peek beneath the “wrapper” of the chocolate industry. So, please remember to choose carefully, and consider whether the companies you support are supporting you back.

Breastfeeding Results ARE NOT Exaggerated

February 28, 2014 by Jackie Ritz 11 Comments

There is a new “medical” study that is out on how the results of breastfeeding have been exaggerated. The study claims that long-term effects of breastfeeding have been inflated compared to bottle-feeding infants. Did your jaw just hit the floor like mine did? I’m surprised that something like this would surface when we live in a age when breastfeeding mothers are finding minimal support as it is.

“Breastfeeding Results Are Exaggerated” – The New Study

This study was done by David Ramey and Cynthia Colen, two SOCIOLOGISTS who set out on a mission to evaluate 655 families in the United States. They chose to study families where one child was breastfed and the other was bottle-fed.

This new study says that research that claims that breastfeeding boosts children’s IQ and protects from a vast range of health conditions later in life is flawed. Cythia and David claim that these outcomes include BMI/obesity, asthma, hyperactivity, attachment, compliance, academic achievement and competence. The study further states that typical estimates of the impact of breastfeeding on child wellbeing may be overstated.

It further went on to state that children who were breast-fed were at higher risk for asthma.

My Concerns:

I’m a little taken back by this very controversial opinion/study which contradicts an overwhelming amount of evidence and research that we have all heard and learned about. I’m seeing articles coming out saying, “Hold the Guilt“…as if this new study is a way for formula feeding mothers to rest easy and feel less guilty.

I understand that we all cannot breastfeed for difference circumstances. I wasn’t able to breastfeed my son because of a traumatic event that affected my milk supply. However, I would never underestimate breastfeeding so that I could feel less guilty or more approval to formula feed. This has nothing to do with me. This has everything to do with our babies and children deserving the nourishment that was intended for them.

The area of asthma is one to talk more in depth about. I would be very interested to know if diet and lifestyle were taken into any account when conducting this study.

13 Studies Proving Breastfeeding Results ARE NOT Exaggerated:

1. Breastfeeding should be exclusive for 6 months and then continued for AT LEAST a year.

“The AAP reaffirms its recommendation of exclusive breastfeeding for about the first six months of a baby’s life, followed by breastfeeding in combination with the introduction of complementary foods until at least 12 months of age, and continuation of breastfeeding for as long as mutually desired by mother and baby.” (1)

2. Breastfeeding Improves the Gut and Prevents Against Illness…Including Otitis Media (Ear Infection)

The direct benefits of breastfeeding include improvement in gastrointestinal function and host defense, and prevention of acute illnesses (eg, acute otitis media) during the time of breastfeeding. (2).

As an example, the incidence of two or more episodes of otitis media was reduced in infants breast-fed for one year compared with infants fed formula (34 versus 54 percent). (14)

3. Anti-inflammatory Agents in Human Milk May Reduce NEC (necrotizing enterocolitis) and Other Infections:

Anti-inflammatory agents (eg, interleukin 10) may reduce the risk of NEC. Interleukin-10 is an anti-inflammatory cytokine that decreases inflammation and injury to the gastrointestinal tract (3) . In addition, polyunsaturated fatty acids modulate inflammatory reactions and may protect the gastrointestinal tract from NEC (4).

4. Human Milk Has Anti-Microbial Properties:

Specific Proteins are found in human milk. These proteins are generally resistant to proteolytic degeneration, line the mucosal surfaces and prevent microbial attachment. They further inhibit microbial activity (5, 6, 7).

5. In Developing Countries, Mortality is Lower in Breast-fed Infants Verses Formula-Fed.

In addition, gastroenteritis and respiratory disease is lower in breast-fed infants (8, 9)

6. In Developed Countries, Hospitalization and Outpatient Visits is Lower Among Breast-Fed Infants in the First Year

The attack rate of acute illness is lower among breast-fed infants compared to formula fed infants (10).

7. Respiratory Illnesses are Less Frequent in Breast-Fed Infants Compared with Formula-Fed Infants

In one study, breast-fed compared with formula-fed infants had a lower incidence of respiratory illness during the first 13 weeks of life (25.6 versus 37 percent). (11)

Two studies reported a decrease in the incidence of wheezing and lower respiratory tract infections during the first four to six months of life (12 and 13).

8. Breast-Fed Infants Have Less Urinary Tract Infections:

In one study done, infants who were hospitalized for urinary tract infections were less likely to have been breast-fed. This protection is suggested based on the fact that breast-fed infants have greater content of anti-microbial components in their urine. (15)

9. Post-Breastfeeding Protection Appears to Increase the Duration of Breastfeeding

The longer you breastfeed, the better protected the infant is. This was illustrated in a study done with children between 6 and 24 months of age. Infants who were exclusively breastfed for four to six months compared with those who exclusively breastfed for MORE THAN 6 months were more likely to develop pneumonia, have more ear infections during the 12-month period preceding the study. (16)

10. There May Be a Relationship Between Breastfeeding and the Prevention of Chronic Disease

Obesity – There may be a relationship between breastfeeding and the prevention of obesity. Several studies have been done on various ethnic children and the results are the same. Prolonged breastfeeding was associated with a reduced risk of being obese. (17, 18, 19)
Cancer – Breastfeeding has been associated with an overall reduced risk in childhood cancer as well as lymphoma and leukemia. (20, 21, 22)
Type 1 Diabetes – Breastfed infants appear to have a decreased risk of developing type 1 diabetes mellitus compared to formula-fed infants. The difference is thought to be due to a cell-mediated response to a specific cow’s milk protein, beta-casein, which may be involved in the development of type 1 diabetes. (23)

11. Cognitive Development is Improved Later in Life with Breastfed Infants

There have been several reports that breastfeeding slightly improves cognitive development later in childhood and adolescence. (24)

One particular study done on ten-year-old children discovered that those who were predominately breastfed for 6 months or longer in infancy had higher academic scores than children who were breastfed for less than 6 months. (25)

12. Breastfed Infants Have Improved Visual Function Compared to Formula-Fed Infants

This is said to be benefited to the DHA which is present in human milk (26) . DHA plays a major role in brain and visual development.

13. Breastfed Infants are Less Stressed

There is an analgesic effect of breastfeeding, which is, most likely, due to the maternal-infant bonding that happens when nursing an infant (27). Breastfed infants experience less stress than formula fed infants. This could also be due to the higher cortisol levels of breastfeeding compared to formula-fed infants (28).

Conclusion:

The benefits of breastfeeding are astounding and nothing to undermine. Reading these studies should not make anyone feel guilty or less of a mother because you are not able to breastfeed. Everyone should be aware of the incredible benefits of human milk.

Breastfeeding for all infants is strongly supported by the right professional organizations. If you cannot find the support you need, reach out to La Leche League or call a hospital to talk to a lactation consultant. Many times a decrease in milk supply is because of improper latch which can be easily corrected.

Books to Help the Nursing Mother:

Sources:

The Amazing Benefits of Himalayan Pink Salt

February 20, 2014 by Jackie Ritz 5 Comments

Have you heard about the amazing Himalayan crystal salt that comes directly from the Himalayan Mountains? It is packed with some pretty amazing benefits and is an amazing new staple to add to your pantry. It is an absolutely wonderful alternative to table salt, and soon I’ll explain why.

The History

First of all, what makes Himalayan crystal salt so amazing? About 200 million years ago, there were crystallized sea salt beds that were covered with lava. Being kept in this untouched, pristine environment that has been surrounded with snow and ice for so many years means that the salt has been protected from modern day pollution. Many people believe that this pink salt from the Himalayas is the purest salt that can be found on the planet.

Minerals & Energy

Himalayan Salt contains the same 84 trace minerals and elements that are found in the human body, that alone is quite impressive! A few of these minerals include: sodium chloride, sulphate, calcium, potassium and magnesium. When using this salt, you are actually getting less sodium intake per serving than regular table salt because it is less refined and the pieces are larger. Therefore Himalayan salt has less sodium per serving because the crystals or flakes take up less room than the highly processed table salt variety. Another cool thing about this salt is that because of its cellular structure it stores vibrational energy. The minerals in this salt exist in colloidal form, which means that they are small enough for our cells to easily absorb.

What Exactly Are The Benefits?

Some of the benefits that you can expect by consuming this salt in place of regular table salt include:

Aiding in vascular health
Supporting healthy lungs and respiratory function
Promoting a stable pH balance within the cells
Reducing the signs of aging
Promoting healthy sleep patterns
Increasing libido
Prevents muscle cramps
Increases hydration
Strengthen bones
Lowers blood pressure
Improves circulation
Detoxifying the body of heavy metals

Comparing Himalayan Salt To Other Salts

Sea Salt

While still a better choice than table salt, sea salt is becoming increasingly over processed; and, let’s face it, our oceans are becoming more and more polluted each year, just think about the massive oils spills that have occurred. Because of the pristine conditions that the pink salt is kept in, it is said to be the purest salt available today.

Table SaltRegular, commercial table salt is completely stripped of the majority of its minerals with the exception of sodium and chloride. It is then bleached, cleaned with chemicals and then heated at extremely high temperatures. The iodine that is added to table salt is almost always synthetic which is difficult for our bodies to properly take in. It is treated with anti-caking agents, which prevents the salt from dissolving in water and in the salt container. These agents then prevent the salt from absorbing in our own bodies, which leads to a build up and deposit within the organs. This can cause severe health problems. Studies have shown that for each gram of table salt that is consumed that the body cannot process, your body will use 20 TIMES the amount of cellular water to neutralize the amount of sodium chloride that is present in this chemically treated salt.

This is large in part of how salt has gotten such a bad name. It is not necessarily salt that is unhealthy for us, it is refined table salt that is inferior for our health. Aside from that, many of us are consuming way too much processed food. These foods contain astronomical amounts of salt, and it isn’t the good kind. It’s not about limiting our amount of salt; it’s about consuming more natural, homemade whole foods. This way we can add salt while cooking or sprinkle some on our meals without having to worry about high blood pressure and so on.You should be able to find this amazing Himalayan Crystal Salt at your local health food store, or easily online!

Sources:

*Article reposted from Natural Blaze*

A Paleo Diet Meal Plan and Menu That Can Save Your Life

February 19, 2014 by Jackie Ritz 7 Comments

[box]This is a detailed meal plan for the paleo diet. What to eat, what to avoid and a sample paleo menu for one week.[/box]

The paleo diet is based on emulating the diet of our hunter-gatherer ancestors. It includes whole, unprocessed foods that resemble what they look like in nature.

Our ancestors were genetically the same as modern humans. They thrived eating such foods and were free of diseases like obesity, diabetes and heart disease.

Several studies suggest that this diet can lead to significant weight loss (without calorie counting) and major improvements in health.

Photo by Fit Bomb.

A Paleo Diet Meal Plan

There is no one “right” way to eat for everyone and paleolithic humans thrived on a variety of diets, depending on what was available at the time.

Some ate a low-carb diet high in animal foods, others a high-carb diet with lots of plants.

Consider this as a general guideline, not something written in stone. You can adapt all of this to your own personal needs and preferences.

The Basics

Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.

Avoid: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.

This is a simplified paleo food pyramid:

Photo by Mark Sisson.

Avoid These Foods

Avoid these foods and ingredients:

Sugar and High Fructose Corn Syrup: Soft drinks, fruit juices, table sugar, agave nectar, candy, pastries, ice cream and many others.

Grains: Includes breads and pastas, wheat, spelt, rye, barley, etc.

Legumes: Beans, lentils and many more.

Dairy: Avoid most dairy, especially low-fat (some “versions” of paleo do include full-fat dairy like butter and cheese).

Vegetable Oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others.

Trans Fats: Found in margarine and various processed foods. Usually referred to as “hydrogenated” or “partially hydrogenated” oils.

Artificial Sweeteners: Aspartame, Sucralose, Cyclamates, Saccharin, Acesulfame Potassium. Use natural sweeteners instead.
Highly Processed Foods: Everything labelled “diet” or “low-fat” or has many weird ingredients. Includes artificial meal replacements.

A simple guideline: If it looks like it was made in a factory, don’t eat it!

If you want to avoid these ingredients, then you MUST read ingredients lists, even on foods that are labelled as “health foods.”

Foods to Eat on The Paleo Diet

Base your diet on these real, unprocessed paleo foods.

Meats: Beef, lamb, chicken, turkey, pork and others.

Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.

Eggs: Choose free-range, pastured or Omega-3 enriched eggs.

Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.

Fruits: Apples, oranges, pears, avocados, strawberries, blueberries and more.

Tubers: Potatoes, sweet potatoes, yams, turnips, etc.

Nuts and Seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more

Healthy Fats and Oils: Lard, tallow, coconut oil, olive oil, avocado oil and others.
Salt and Spices: Sea salt, himalayan salt, garlic, turmeric, rosemary, etc.

Try to choose grass-fed, pasture raised and organic if you can afford it. If not, then just make sure to always go for the least processed option.

There are some things you can do to minimize cost while still eating high quality foods. Read a great article on this here.

Maybe Eat

In the past few years, the paleo community has evolved quite a bit.

There are now several different “versions” of the paleo diet. Many of them allow some modern foods that science has shown to be healthy.

This includes quality bacon from pasture raised pigs, grass-fed butter and even some non-gluten grains like rice.

Many people now think of paleo as a template to base your diet on, not necessarily as a strict set of rules that you must follow.

Sensible Indulgences

These are perfectly healthy in small amounts:

Wine: Quality red wine is high in antioxidants and beneficial nutrients.
Dark Chocolate: Choose one that has 70% or higher cocoa content. Quality dark chocolate is very nutritious and extremely healthy.

What to Drink When You’re Thirsty

When it comes to hydration, water should be your go-to beverage.

These aren’t exactly paleo, but most people drink them anyway:

Tea is very healthy and loaded with antioxidants and various beneficial compounds. Green tea is best.
Coffee is actually very high in antioxidants as well. Studies show that it has many health benefits.

You Should Watch This Video

This short video is a must-watch, it will teach you everything you need to know about the basics of paleo.

A Sample Paleo Menu For One Week

This sample menu contains a balanced amount of all the paleo foods.

Feel free to adjust this based on your own preferences.

Monday

Breakfast: Eggs and vegetables, fried in coconut oil. One piece of fruit.
Lunch: Chicken salad, with olive oil. Handful of nuts.

Dinner: Burgers (no bun), fried in butter, with vegetables and some salsa.

Tuesday

Breakfast: Bacon and eggs, with a piece of fruit.
Lunch: Leftover burgers from the night before.
Dinner: Salmon, fried in butter, with vegetables.

Wednesday

Breakfast: Meat with vegetables (leftovers from night before).
Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
Dinner: Ground beef stir fry, with vegetables. Some berries.

Thursday

Breakfast: Eggs and a fruit.
Lunch: Leftover stir fry from the night before. A handful of nuts.
Dinner: Fried pork, with vegetables.

Friday

Breakfast: Eggs and vegetables, fried in coconut oil.
Lunch: Chicken salad with olive oil. Handful of nuts.
Dinner: Steak with vegetables and sweet potatoes.

Saturday

Breakfast: Bacon and eggs, with a piece of fruit.
Lunch: Leftover steak and vegetables from the night before.
Dinner: Baked salmon with vegetables and avocado.

Sunday

Breakfast: Meat with vegetables (leftovers from night before).
Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
Dinner: Grilled chicken wings, with vegetables and salsa.

There is usually no need to track calories or macronutrients (protein, carbs or fat) on the paleo diet, at least not in the beginning.

However, if you need to lose a lot of weight then it is a good idea to cut carbs somewhat and limit your intake of nuts and potatoes.

If you’re a vegetarian, then read this article for some tips on how to do paleo without meat.

How to Make Your Restaurant Meals Paleo

It is not very difficult to make most restaurant meals paleo friendly.

Order a meat or fish-based main dish.
Get extra vegetables instead of bread or rice.
Ask them to cook your food in coconut oil, lard, olive oil or butter.

There’s an excellent article on eating paleo at restaurants here.

Simple Paleo Snacks

There really is no need to eat more than 3 meals per day, but if you get hungry then here are some paleo snacks that are simple and easily portable:

Baby carrots.
Hard boiled eggs.
A piece of fruit.
A handful of nuts.
Leftovers from the night before.
Apple slices with some almond butter.
A bowl of berries with some coconut cream.
Homemade beef jerky.

Simple Paleo Shopping List

There is an incredible variety of foods you can eat on the paleo diet.

This simple shopping list should give you an idea of how to get started.

Meat (beef, lamb, pork).
Poultry (chicken, turkey, etc).
Fish (salmon, trout, mackarel).
Eggs.
Fresh vegetables: greens, lettuce, tomatoes, peppers, carrots, onions, etc.
Frozen vegetables: broccoli, spinach, various mixes, etc.
Fruits: Apples, bananas, pears, oranges, avocado.
Berries: Strawberries, blueberries.
Nuts: Almonds, walnuts, macadamia nuts, hazelnuts.
Almond butter.
Coconut oil.
Olive oil.
Grass-fed butter.
Olives.
Sweet potatoes.
Condiments: Sea salt, pepper, turmeric, garlic, parsley, etc.

If you want a more advanced shopping guide, read this.

It is a good idea to clear all unhealthy temptations from your home, including sodas, pastries, cookies, crackers, bread, ice cream and cereals.

How to Find More Info

If you’re interested in more articles like this one, make sure to subscribe to free updates.

There is an entire world of information out there on paleo eating. Just google something like “paleo recipes” or “primal recipes” and you will find a ton of stuff.

These are some really excellent paleo recipe blogs:

*A Paleo Diet Menu Plan originally posted by Kris Gunnar and is republished with permission.*

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