Primal Pets

I've been called the "crazy cat lady" many times in my life, and I'm okay with that. My cats live like little kings in my home. I love my animals in the same way I love children. My love and respect for animals is part of the reason I was a vegetarian for so many years (that, and the belief that it was the healthiest diet) and now that I have returned to an omnivorous lifestyle, I am still a little conflicted about the idea of eating animals. So in addition to sourcing my meat locally from farms where I know these animals lived a happy and healthy life, what also helps me is understanding that eating other species is part of a natural cycle.

Nothing teaches me this more than observing my cats. We all know that felines in the wild are indisputably carnivorous. I have witnessed firsthand both the brutality and the symmetry in which lions prey, attack, and feed on other animals. In this case, it was a zebra - such a glorious animal. The image of its tragic defeat haunted me for many weeks after returning from southern Africa. Many years later, it continued to stay with me and I can honestly say that I have never fully understood the harsh reality of nature. But I accept it and respect it. My little felines are no different. They want meat. They crave it. As soon as they smell it in the house they instinctively begin to behave just like those lions - tails extended, ears twitching, abruptly sprinting from one room to the next, pausing in the shadows with their front bodies crouched down, hind legs high in the air, waiting to pounce on their imaginary kill...

One only has to try feeding their pets a vegetarian diet (which I do not recommend) and will immediately notice not only their disinterest, but the plethora of health problems that will quickly ensue. Cats especially need animal sources of vitamin A, arachidonic acid, and taurine for proper nutrition and survival. A deficiency of these nutrients often leads to some of the most common problems found in cats: blindness, cancers, and heart and kidney failure.

Cats that are able to go outdoors have the advantage of being able to hunt birds, rodents, and other small animals and eat what comes naturally to them: raw meat, bones, cartilage, and organs. But I live in a city and that is not possible. I, like many of my fellow urban pet owners, adopted my cats from a shelter just so they wouldn't end up on the street and like most alley cats - dead at a very young age. So what do we feed our urban pets? Kitty chow and canned fish dinner, right?

Well, yes, if you learned about pet health the way I did - through advertising.

When I first got my two little kittens (Nelson and Reggie), I got their shots, had their ears cleaned of mites, had them neutered, bought all their nice supplies with good quality clumping litter, and a fairly expensive brand of food called IAMS for kittens. I wanted only the best for my cats.

I started them out on the little cans, and then, as suggested by the Vet, switched them to a good quality dry food (IAMS, as well). They ate nothing but those little kibbles for about 4 years, until Nelson developed a urinary tract infection (UTI). Apparently, UTIs are quite common with cats (both male and female) because of poor diet. Ash, found in dry foods and in fish, causes cats to develop crystals in their urinary tracts which build up and become inflamed. Another cause is alkaline urine. Acidic urine will dissolve crystals, but most cats become alkaline for two reasons: Leaving food out all day and allowing cats to smell it stimulates the alkaline in their system. The other cause is cooked food. When protein is cooked, amino acids like taurine and methionine that are vital to acidification cannot be assimilated by cats, and get passed off as waste.

No one told me this. After administering antibiotics, the vet gave me a "prescription food" that basically had the same bad ingredients in it as regular food, with the addition of some amino acids, minerals, and anti-inflammatories. This only worked temporarily. It wasn't long before my cat had another infection. This time it was so bad that I had to take him to the emergency room at the animal medical center and have him catheterized. Then my other cat got a UTI several months later. They were suffering both physical pain and emotional trauma of having to be treated over and over at the hospital (catheters, anesthesia, shots, rehydrations, etc...).

After hundreds of dollars of treatments, medication, and prescription food, I finally decided to seek some alternative advice. I bought a book at my local pet store called, Dr. Pitcairne's Complete Guide to Natural Health for Dogs and Cats. This book talks about the importance of proper diet for our pets and the dangers of commercially produced pet food. It contains recipes for homemade food so I decided to try making their food for a while. It was complicated, costly, and labor intensive, plus they never really liked it. It contained a lot of grains which I later found out is not natural to a feline diet. Cats cannot metabolize carbohydrates very well (I'm beginning to believe that humans can't either). The other problem was that they were addicted to the taste and the crunch of their kibbles. Sound familiar? It's sort of like if you fed your kids breakfast cereal or Doritos all day - forever. It would be addictive, fattening, nutritionally deficient, and a very hard habit to break.

So I decided a good compromise was to look for the best quality canned food I could find. I found one called "Wellness." It was expensive but they liked it. It had good ingredients like human grade chicken, brown rice, flax, fish oil, blueberries, carrots, etc... Sounds healthy, right? They ate this for about 4 more years. Then one day I noticed that Nelson had diarrhea. I waited a day to see if it would clear up on his own but it didn't. I brought him to the vet and, again, they put him on an antibiotic and prescription food. He threw up the medication and his diarrhea got worse. He was losing weight. He ended up having chronic diarrhea for two months. He had every blood test, ultrasound, x-ray known to kittykind. It was determined that he had irritable bowel syndrome but no one could tell me why. No treatments worked. No prescription food worked. He was dying and I was distraught.

One day while walking home from work, I came across this "holistic" pet shop called "Whiskers." There was a whole section of herbal remedies and supplements that I had never seen before. The man who was working in this section asked me if I needed help. I told him that my cat was dying of diarrhea and wondered if he had any remedy for it. He said "yes." He told me not to buy anything in the store (I immediately trusted him!) and to go to the supermarket, buy some chicken breast and sweet potato, cook them well, and blend them in equal parts into a mushy food. He told me to give this and nothing else to my cat for three days (my other cat could eat it too). He said that this would bind his stool and give him his appetite back. I had nothing to lose so I did it. At first, the cats sniffed this mysterious orange stuff and walked away. But they came back later, hungry and curious. They ate it. They ate it for three days. And lo and behold, my cat's diarrhea disappeared. I ran back to that store and hugged that man. "What should I do now?" I asked him.

He then instructed me to start changing them over to a raw diet and to simply stay away from canned food. That's right. Raw meat. No grains, no fillers, no salt, no by-products or parts, no broth, no gelatin, no fish, no flaxseed... just meat - as they were meant to eat (a few veggies too, but they aren't necessary). There were some commercial brands of raw food that were quite good or I could give them my own. I decided to try the frozen stuff first to see if they could tolerate it. (Tolerate it? They're felines! This is what their bodies have evolved to digest!).

Okay, okay... so there is a happy ending. My cats have been eating raw meat ever since. That was about 5 years ago. Since then my cats have both gained weight. Their coats are shiny and silky. They are more energetic today than they were 10 years ago. Neither of them has had a UTI or diarrhea or anything. They go to the vet once a year for check-ups and my Vet marvels at how Nelson has recovered and how beautiful they both look.

The best part is that they behave like hunters - little lions that they are.

PRIMAL PET TIPS:

1) Do not feed your cats dry food. Just don't. Think "breakfast cereal, forever."

2) Only feed your cats once or twice a day. After they eat, take their dishes away and wash them. Cats are hunters. Their digestive systems are designed to fast and then gorge. Do not leave food out all day. Constant "grazing" will lead to lethargy, obesity, diabetes, UTIs that can result in bladder infections, kidney failure, and heart failure.

3) Do not feed your cat fish. This is not natural to a feline diet. When was the last time you saw a cat jump into the water for its food?

4) Try to get your animals off of commercial canned food. Remember the recent pet food recall because of all the melamine? Hundreds of cats died of kidney failure. This is just one reason. The other reasons are discussed above.

You will have to transition your cats slowly. If they are still eating dry food, remember, they are probably addicted to the taste of their crunchies. Try just a half teaspoon of wet food a day mixed with some dry food. Then slowly add more wet food and just sprinkle some crumbled dry food on top until you slowly phase it out for good. Do the same mixing with canned food if you're transitioning from canned to raw.

5) Making your own homemade food for your pets is easy and doesn't have to be expensive. I get ground scraps and bones from the farmer from whom I get my own meat. His animals are raised on a pasture and eat grass. If it's good enough for me, it's good enough for my cats. Here's a basic cat or dog food recipe:

- 2 lbs. of raw ground chuck or ground chicken or ground turkey and/or scraps (you must try to find a good source of quality meat - either a local butcher, farmer, or somewhere the meat turns over quickly. You do not want to poison your animal with salmonella. Most dogs and cats have better antibodies against bacteria than we do, but care should still be taken).
- Two or three of tablespoons of raw ground carrots, broccoli, sweet potato, or whatever fresh vegetables you have bought for yourself.

That's it. Mix it all up and put into 3 or 4 pint sized containers or glass jars. Use one right away and freeze the rest. Defrost as necessary.

I also give my cats bones, skin, and any other leftovers from my chickens, beef fat, pork skin, etc... Cats don't have a hard time with bones. Their teeth are designed to tear, shred, and crush them. Sometimes I'll even throw them a raw chicken leg and watch them go to town on it. Very primal!

6) You can also find primal recipes in the following books:
- The New Natural Cat by Anita Frazier
- Give Your Dog a Bone by Dr. Ian Billinghurst
- The Ultimate Diet: Natural Nutrition for Dogs and Cats by Kymythy R. Schultze, AHI

Or check out these websites:
- Dr. Pitcairn.com
- barfaustralia.com
- Whiskers Holistic Pet Products
- Dr. Lisa Pierson

7) If you can't make your own food, try one of the frozen raw foods like: Abady, Primal, Stella and Chewy's, and Raw Advantage. Many pet stores now have a frozen section and carry these. If they don't, ask them. I'm sure they will special order it for you.

Do you have primal pets?

If anyone feeds their dogs raw food, I would love to know what you feed them.

Eating on the Road

Because I travel a lot for work, it is always a continuous challenge to try to stay healthy while on the road. Since I normally do most of my own cooking at home with fresh ingredients I purchase directly from farmers, it always feels like a bit of an assault on my body when I am forced to eat in restaurants for a week at a time. I find it more and more difficult to find reasonably priced restaurants that serve anything remotely healthy. The choices are always the same in every American city - Chili's, Fridays, Applebees, Chipotle, Ruby Tuesday, Mimi's, etc... And those are the healthier ones. Even when I find the nearest Whole Foods, I find that most of the salad bar and prepared foods are brought in pre-cooked, are not seasonal, not organic, and contain all kinds of sweeteners and terrible oils that I normally would not eat. When did we become a nation of nothing but chains that serve industrial prefabricated foodstuff, and when did we become so accustomed to it that we treat these restaurants as if they are part of a normal diet?

Well, I still refuse to see them as "normal," even if they are ubiquitous and convenient. If I look hard enough and do a little research before traveling, I can still find local, family owned eateries that take pride in their cooking and serve up their food with love. Here are some other strategies I have devised which help me remain in balance and keep me from getting sick while traveling across this great country.

1) I always stay at Bed and Breakfasts instead of hotels.

B&Bs are affordable, cozy, comfortable, cleaner than most hotels, have tons of character, and you can almost be certain that you will be served a home-cooked, healthy, and generous breakfast that is included with the price of your room.

Now the social aspect of B&Bs is not for everyone. I myself prefer to dine with people, especially when I am traveling alone for business. It's a nice relaxed way to start my work day and a much better option for me than sitting in a lonely diner and gobbling down a greasy spoon breakfast, or stopping at a Starbucks for a grande cappuccino and a sugary muffin.

The last B&B I stayed at in Asheville, North Carolina, was the Blake House Inn. It was supremely comfortable and breakfast consisted of fresh berries, a mushroom quiche (I didn't eat the crust), and fresh brewed coffee with cream. I skipped the home fries and scones and doubled up on the crustless quiche. That filled me up until late afternoon.

2) If I have time, I always look for a farmer's market.

This is always the best bet for me. There I can buy local fruit, maybe some cheese, some yogurt, a little organic cream for my daily coffee, and perhaps some salad veggies. Most B&Bs will allow you to store food in their fridge so it usually works out pretty well.

3) The next best thing - Whole Foods or a local health food store.

I'm not one to believe that everything you find in a Whole Foods is "healthy," in fact the same rules that I employ in a regular supermarket apply to Whole Foods: "Stick to the perimeter!" One can find just as many sugary breakfast cereals and unhealthy fried snacks in a "health food" store as in a Walmart (Note to self: "Dehydrated organic cane juice" is still SUGAR!).

But what you can find in health food stores that is great to have while traveling is healthy food that is portable like apples, berries, raw nuts and seeds, and of course there is the salad bar that once must judiciously navigate. Watch out for those pre-prepared salads that contain tons of soybean oil. Try to stick to the raw ingredients and add your own olive oil and vinegar or lemon.

A cheaper route can be to buy one of those rotisserie chickens, a few tomatoes, and a nice head of romaine lettuce. This could be dinner for two to three nights if you stretch it. You can usually purchase a small container of olive oil and vinegar from the salad bar that can dress a few salads.

4) I either do a little research or ask a local and try to find some local specialties.

While I was in North Carolina, one of my colleagues, a Durham native, brought me to one of the best barbecue joints. It was definitely food that I cannot get back in New York and well worth the diversion. The nice thing about North Carolina barbecue is that it isn't as sugary as Texas barbecue. It has more of a savory, vinegar flavor that really compliments the tender meat very well. I had the brisket and it was deeelicious. It came with 2 sides so I ordered the collard greens and okra. I skipped the bread and sweet sauce and just used a little of "his sauce" which seemed to have little to no sugar at all. Fabulous.

5) If I can't find any food to eat, I would rather skip a meal.

I have no problem skipping meals and doing a little intermittent fasting if I can't find anything worth eating. I usually have fruit and nuts on hand so I may just snack on those until I find some decent food.

6) If I see a farm stand on the side of the road, I stop!

I never pass up the chance to sample fresh, seasonal, and locally grown food - whether it's organic or not. Of course, I prefer organic, but small farmers rarely use the same chemicals in their soil that commercial farmers use so I know it's still going to be relatively healthy and delicious.

7) If I'm being taken out to dinner to a restaurant that I don't really like, I try to make the smartest choices when I order.

I don't have to tell you that I stay away from the bread, pasta, potatoes, and all grain dishes. I try to always order an entree salad with a healthy protein like salmon, chicken, or lean meat.

Asian restaurants can be particularly difficult since almost everything comes in a sweet syrupy sauce. If I'm in a Japanese restaurant I may order sashimi, some steamed spinach (oshitashi) and skip the rice, which is always infused with sugar and vinegar. Many Japanese restaurants also have grilled meats like teriyaki (very often sweet though), sukiyaki, and shabu-shabu. Chinese restaurants will usually offer some kind of steamed fish without sauce and sometimes steamed vegetables like chinese broccoli and bok choy, also without sauce. Thai and Indonesian food will almost certainly have sugar in all of it, especially those peanut sauces. Indian food is pretty much a safe bet for me - minus the rice. Italian is fine too. Most good Italian menus have wonderful caprese salads, a good selection of antipasti vegetables, and some delicious fish, chicken and meat. I just skip the pasta course. French restaurants - my favorite.

8) When dining at someone's home - I try to be polite, but I don't have to eat everything on my plate.

I think it's perfectly acceptable to leave a little food over. If it's food I really don't want to eat (lasagna and bread, for example), I'll take very little to begin with, push it around on my plate a bit, and eat a small amount. I don't mind if people say, "she eats like a bird." No one is ever unhappy that they have more leftovers. Later on, however, I may go out for a burger (without bun, of course).

It's good to be back home.

Testicle Festival

For the last six or seven years in Woodruff, Utah, we have enjoyed an annual celebration of the mighty Rocky Mountain Oyster, the bovine testicle. I had my first experience with the "oyster" last year, and went back again this year to share the experience with my neighbors and folks from outside the area drawn by our new tradition.

This meal, with a few deviations from my ordinary diet of meats, healthy fats, nuts & berries, lower-carbohydrate vegetables and fruits, and no processed sugars/carbs, was all about "community." That is a good enough reason for it to show up today in our blog as a bit of a guilty pleasure.

An Eggselent Meal

I love eggs. I eat them most days. I've recently become aware that my love for them is the sort of love that sometimes steps over some of the marvelous qualities of familiar things.



Not too long ago I visited my neighbors' personal chicken ranch for this blog. At the time, the hens were still largely feeding on winter mash. Now, the spring grasses with their nutritious seeds have arisen and the bugs that chickens love to hunt are in full, late spring industry.

The chickens are ranging.

My neighbors have no roosters, so all of us on our short rural street are spared the noise and attitude that come with those obnoxious males. Since I live only two houses away, I am occasionally blessed with the light music of hens communicating with each other as they go about their daily foraging.

Stephanie is visiting and had hoped to try some of the eggs produced by my neighbors' chickens. She'd planned a meal surrounding those eggs which included chorizo sausages from the Tamarack Hollow Farm in Vermont and Utah-raised tomatoes purchased after her arrival. She also brought asparagus, fiddlehead ferns, Romaine lettuce, and wild morel mushrooms from the New York area, which she plans on using for a wild mushroom sauce that will smother some of my local sirloin steaks we will be having for dinner tomorrow. [Long pause] Where am I?

I called my neighbor, Tracy, to ask her if I might score four or so eggs.

"Only four?" she asked.

"Well, six would be perfect."

The next morning she dropped by with a full dozen, and told me that she had plenty if I needed more. The eggs represented the colors of the chicken rainbow, light chocolate, tan, light green/turquoise. In addition to their beauty, it has been well-documented that these genuine free-range eggs contain much more of vitamins D, E, A, beta-carotene, and Omega 3 fatty acids than commercially raised eggs. (What the USDA means by "free-range" and what ordinary people think are two different things.)



Steph prepared the tomato for roasting by quartering it and seasoning it with salt, fresh ground pepper, oregano, and freshly chopped parsley.



The eggs were beautiful with rich, orange yolks begging to be left soft. We complied.



The smell of the roasting spicy chorizo and sweet tomatoes quickly filled the kitchen and eventually drew Asher from The Computer Dungeon (basement), his nostrils twitching. The sausage would later confirm my growing suspicion that former vegetarians - such as the pig farmers at Tamarack - have a unique and sensitive way of producing meat.



It's quite a thing when you're able to leave foods with opposing natures together in a roasting pan and have them get along so nicely. We plated the meal and Stephanie, inspired, topped the eggs with some of the fats and juices from the chorizo-tomato together time.



I'm a simple guy who ordinarily throws a couple of eggs into my dedicated egg pan, turns them after 90 seconds or so, tops them with salt and pepper, and calls it finished. The egg solo is a standard during my solitary times. The genius in Stephanie's meal was in demonstrating the power of the mighty, work-a-day egg to serve as a mediator between the fiery, combative chorizo sausage and the sweet, tender tomato. All were honored in this excellent, nutritious, and tasty meal.



And thus the egg stood between, and with, both.

Culinary Alchemy

When I was a little boy my grandmother taught me about alchemy although she might have gently whapped me with her ever-present handtowel for using such an uppity way of talking about what she did. Grandma simply took two wonderful things, her husband's honey and fresh butter, and made something new: Honeybutter. This new synthesis of the old theses of cow and bee became the morning spread used around her place. A small, bright bowl of it generally sat on her sunstruck kitchen table, parked in the middle as a centerpiece on the red and white checkered table cloth, a jolly sentinel.

I was recently exposed to another alchemical experience while travelling in the U.K. with Stephanie. She wanted to visit the Borough Market in London off Borough High St., and so we went.



The market was a festival of visual and olfactory stimuli. The aromas of cooking sausages, fish, and cheeses were like persistent, skilled barkers, drawing wanderers-by into nearby home stands and booths. I could write a separate post about the market itself. Toward the southwest area of the Stoney St. perimeter near Park St. we smelled the glorious fusion of onion and cheese, cooking.



I've never processed anything quite like the aroma that eventually helped sell us the sandwich. The owner of Kappacasein Toasted Cheese Sandwiches & Raclette, Bill Oglethorpe, was happy to share his recipe: Gorgeous dark French sourdough made especially for their sandwiches, a local hardish cheddar made by the Montomerys of Somerset, a chopped combination of onions, leeks, mustard greens, garlic, all of this finished off with a good pressing.











Bill went into some of the nuances of his particular components, the particular acidity of the bread, the extra maturing of the cheese he purchased, the local acquisition of the vegetables, etc. He directed us the hundred or so yards down Park St. to the manufacturer of his cheese. Taking one of his sandwiches, off we went.



The informed and friendly man selling the cheese we were eating in the sandwich told us that his cheddar is aged for two years. He gave us samples and ended up making a sale as Stephanie picked up a substantial wedge. We picked up some nice apples to go with at least a portion of the cheese later.





Stephanie and I finished our sandwiches and talked about the experience off and on for the next several days as we nibbled at the Montgomery cheese, polishing off the apples in Freefolk, Hampshire. It was simply, at the risk of sounding trite and too romantic, the best cheese sandwich I've ever had. The combination of the cheese, bread, and vegetables was fused by the pressing process into a New Thing, and it was glorious. We later learned that Ruth Reichl had crowned Oglethorpe's product the "Platonic ideal" of a cheese sandwich.



Was this a complex interaction of acids, bases, savory cheese, and vegetable sugars, or was it something more simple? Maybe the miracle in this new thesis, the epitome of "cheese sandwich," was in its simplicity. Stephanie and I talked about trying to duplicate the sandwich someday. By the time we finished our trip we still had a little cheese and decided to see if we could get home with it.

A long plane trip, short bus ride, and minor subway adventure later, we were back in Lower Manhattan. As I completed my final packing at Stephanie's house, she did something quite marvelous. She was very tired, but went out, purchased some ingredients, took the last of our Montgomery cheddar, chopped up some aromatic and appropriate vegetables, added a dose or two of love, and made us a meal of sausages and pressed cheese sandwiches. I don't have any photos to share here. I did take some with my mind.

That was twenty-four hours ago. I've since wandered back to Utah from where I am typing this. But the effects of the last ingredient persist. This is particularly interesting, because my first experience with culinary alchemy took that ingredient for granted. I shall try not to make that mistake again.

My Healthy Approach to Weight Loss - Part 2

The second part of this post on weight loss has to do with other strategies that can make eating less, taking in fewer calories, and dropping the pounds a little easier.

EXERCISE

Exercise is certainly important to good health and a sense of well being, but it is not everything, and one shouldn't depend on exercise alone if you are trying to lose weight or lose body fat. One thing I learned from Mark Sisson is that 80% of your results come from what you eat, therefore a healthy, low-carb diet is imperative. If you were to continue your normal diet and decided to ramp up your exercise, you would have to be a marathon runner or one of those chronic cardio people that spends an hour or more a day on a machine to make a big enough difference where you would actually be shedding pounds and fat. I don't really recommend this (being a former marathon runner) since long stretches of cardio demand a high carbohydrate diet for stamina, which sort of defeats the whole purpose. These long stretches of cardio also release free radicals in your body, lowering your immune system and creating an environment that is ripe for disease. 

When I was a long distance runner, I was constantly dealing with back, knee, hip, and ankle injuries.  I lived on rice, pasta, bagels, and hot chocolate for my training and recovery foods. Yes I was thin, but my glucose levels were through the roof and I can only imagine how much oxidative stress and inflammation I had in my body.  Well, it must have been a lot because then I had a heart attack.  I've witnessed 3 sudden deaths from heart attacks during my racing days and I've read about many more, so I consider myself extremely lucky. I'm not saying that long distance running = heart disease. But I am saying that great care in diet, supplementation, and proper recovery have to be taken when making that commitment.

There are easier ways to stay fit. Running, biking, walking, hiking, dancing, etc... are all great, but don't have to be taken to extremes to get positive results.  Studies show that short sprints or bursts of anaerobic exercise burn more fat than monotonous hours on the treadmill. Exercise should be fun! A round of tennis or a game of softball is a great way of getting the body moving and exhibiting short bursts of anaerobic activity.  Grab your ipod and go for a long walk. Add 4 or 5 sprints to your walk and you'll be getting a great workout.

STRENGTH TRAINING

In addition to some light cardio, strength training should be part of any weight loss or fitness plan.  Strength training through weightlifting, yoga, pilates, or just simple calisthenics you do at home keep the body supple, burn fat, prevent bone loss, and keep the body strong, thus preventing injuries. 3 days a week is plenty. This combined with a healthy, low-carb diet and you are on your way to a healthy, strong, and happy body. 

INTERMITTENT FASTING

There's a lot on the internet about fasting and it can also be confusing. Again, I can only tell you what has worked for me.  

Fasting is practiced by different cultures all around the world - some for spiritual purposes and some for health purposes. Let's face it, there are times where we all feel like we need a re-charge, a cleansing of a sort. I think it's a good thing, as long as it's not abused.  I used to fast obsessively (yes, that can also be called anorexia), but I was convinced that since it was an established practice, albeit alternative, it was healthy. I was wrong. I was juice fasting on what is called the "lemonade diet" or the "master cleanse."  This is nothing more than fresh squeezed lemon juice, maple syrup, and cayenne pepper.  SUGAR WATER! And I would do it for weeks at a time (as recommended by the author of the book, The Master Cleanse).* Again, my glucose levels had skyrocketed.  My electrolytes were completely out of whack. My cardiologist advised against it but I did it anyway thinking that it would cleanse my liver of all the horrible medications I was on (which is what it claims to do).*  I had my second heart attack shortly after a 14-day master cleanse. 

Fasting, if done properly, actually has the opposite effect. It lowers insulin levels, thus releasing fat cells into the bloodstream and allowing your muscles to burn them off as energy.  One 24-hour fast can reduce insulin levels by 70%! You can undo a lot of damage during the week with one fast on the weekend.  I can't think of a better way to help those who have trouble dieting than to encourage one 24 hour fast a week to lower insulin, reduce the appetite, and put one back in touch with the way the body feels without food - giving a better and more conscious sense of what it feels like to nurture the body with food.  

A few guidelines:

 - Drink water! Don't let yourself get dehydrated.

 - Don't drink juice.  It's liquid food, and has calories that prevent your insulin levels from dropping adequately. 

 - You can drink coffee, tea, mineral water or any non-caloric drink.  I don't advise drinking diet beverages since part of the reason you are fasting is to cleanse the body of toxins. It's also probably a good opportunity to cut back on caffeinated beverages so try different herbal teas for a more cleansing effect. But if you're a coffee or diet soda junkie and really need it to avoid the misery of a caffeine withdrawal headache, I would say it's okay since it won't undo the other benefits of the fast.  Try to wean yourself off slowly so perhaps after a few fasts, you can get through it caffeine free.

 

You can start your fast after dinner (around 6pm) and then go until dinner then next evening. It's easy if you start at night because your first 8-12 hours are spent sleeping. If I start my fast on a Saturday night after dinner, sleep in on Sunday, by the time I wake up, enjoy a cup of tea, do my Sunday yoga, and shop at the farmers market, I'm ready to come home, do a few chores, and prepare dinner (for 6pm). It's not as difficult as it sounds.

Fasting once in a while will help you achieve quick but safe weight loss (don't do more than 24 hours consecutively!). I have come to understand this through my many years of having to fast before having diagnostic procedures, such as angiographies, colonoscopies, and endoscopies.  There are so many times that I have been put on "NPO" or "nothing by mouth" in the hospital for 8-12, sometimes even 24 hours. Once I am allowed to eat normally again, I find that I have lost weight and that it stays off for quite some time (unless I go off and binge on sugary foods again).  

You can learn more about Intermittent Fasting or "IM" here:

Intermittent Fasting 101

Is Intermittent Fasting Healthy?

Brad Pilon's Blog

Let's just recap here and remember some safe and healthy ways to lose weight:

 - Give up sugar. It's good for nothing at all.

 - Give up processed and refined carbs - they're just like sugar.

 - Eat real food - forget processed and packaged foods and opt for organic, seasonal vegetables and fruits; pastured chickens and eggs; grass fed beef; wild fish; organic nuts and seeds; and organic dairy products from grass-fed animals (preferably raw).

 - Exercise moderately and have fun! - walk, run, bike, swim, play tennis, softball

 - Do some strength training 3 times a week. - weightlifting, yoga, pilates, calisthenics.

 - Fast once in a while. - lower your insulin and decrease your appetite.

Good luck and be kind to yourself.

* There is no scientific evidence behind any of the claims made by Stanley Burroughs - author of the Master Cleanse.

My Healthy Approach to Weight Loss - Part 1

I was listening to this NPR podcast the other day called "Are all Calories Created Equal" and the gist of the study was that the only true way of losing weight is to reduce the amount of calories you take in, regardless of what kind of diet you go on.  Although the study that was conducted had its limitations; in the end, the conclusion is really non-debatable. Yes, it is true. The only real way to lose weight is to take in fewer calories, or burn more calories than you are taking in. 

I don't think this is anything new or illuminating. The real question is, "How?" How do we get to the place where we can eat less, exercise more, take in the proper nutrition for good health, stop craving food, and feel satisfied and energized?

There is a myriad of diets, strategies, plans, tips, and methods to choose from, and of course it all gets very confusing. I can only share what has worked for me and what has brought me to a place of conscious and joyful eating, balance, and self-forgiveness and love.  I went through a lifetime of unhealthy behaviors like yo-yo dieting, obsessive exercising, bingeing and purging, and other anorexic tendencies. The day I was diagnosed with heart disease is the day all of that came to an end. My life depended on it.

I'll save the aspects of my psychological journey for another post, but I do want to share some very practical tips that have helped me get to where I need to be.  

The word "moderation" is a loaded term for many. It means something different to everyone, and for myself and many others, this concept just doesn't exist. So I will refrain from using the old cliche, "everything in moderation." I prefer to think about balance and a sense of well-being. We know that deprivation doesn't work either and just makes us feel sad, depressed, unloved, perhaps angry, and most of all, ravenous!  And at the same time we can't "have our cake and eat it too." All that said, let me get to my first and most important tip of all on our journey to losing some pounds.

1) Stop eating sugar. NOW! That means everything with sugar in it: breakfast cereal, muffins, breads, protein bars, soy milk, fruit juice, soft drinks, ketchup, salad dressings, mayonnaise, peanut butter, jam, and most processed foods. Sugar is addictive. It makes you want more sugar. It makes you want to eat more in general. It spikes your insulin levels and can cause insulin resistance (this makes you fat) and metabolic syndrome (this causes diabetes, heart disease, and other chronic diseases). 

To get rid of sugar cravings, just stop eating all sweet food for 1-2 weeks - this means maple syrup, honey, and artificial sweeteners as well.  You can feel the difference even after 3 days. The craving for sweet food disappears. I promise you. 

2) Stop eating processed carbs for two weeks.  Processed carbs turn to sugar and do the same thing. They are addictive and leave you feeling hungry for more.  This means bread, pasta, breakfast cereals, grains (yes, brown rice too!!). We have been taught that they are filling and since they are low in fat - good for us. Not really true. Brown rice, spelt pasta, and whole grain bread turn to sugar and convert to fat the same way white bread does. Give it up for a few weeks and see how you feel. 

(I would also add potatoes and corn to this list - they are plants, yes, but problematic ones for several reasons. For the purpose of this post, let's just say that they also behave like sugar in the system).

So what to eat...

Once you have discovered that most processed and packaged foods have loads of sugar and unsavory ingredients that are designed to keep you wanting more, it's time to discover nature's gifts.

EGGS 

Try to get organic, free range, or preferably pastured eggs (meaning that the chickens not only run free but eat a natural diet of insects, plants, and grasses).  Vegetarian feed usually means corn and soy. Corn and soy are used to fatten the chicken up, and guess what? They'll fatten you up too.  Don't be afraid of the yolk either.  Egg yolks from pasture eggs are one of the richest sources of heart healthy omega 3's.  I like my eggs boiled because their transportable, but I also love making beautiful omelettes with wild mushrooms and fresh herbs, eggs benedict with smoked salmon (minus the english muffin), goat cheese and tomato frittatas, crustless quiches, and other eggy, yummy foods.

VEGETABLES

Eat what's in season and what looks beautiful. Make yourself beautiful salads, stirfries, and soups. There are fabulous greens in season right now - spinach, kale, collards, mustard, and an array of wild greens like dandelion, chickweed, shallot greens, and onion and garlic sprouts. Asparagus are on their way. Steam, grill, or roast them. Drizzle olive oil or butter on them. Steam or roast spring root vegetables and mash them or bake them au gratin.  

GRASS FED MEATS, PASTURED CHICKENS, AND WILD FISH

Try to find meats from animals that have been raised naturally. Most of us are deficient in vitamin D and one of the healthiest sources is animal fat from animals that have been raised outside in sunlight. This is certainly different from feed-lot animals that have been artificially fattened with hormones, corn, soy, and other grains that cows and pasture animals are not meant to digest.  These are the meats that are making us sick.  Same goes with commercially raised chickens and with farmed fish.  

Spring is a wonderful time for slow-cooked lamb stews with sweet root vegetables like carrots and parsnips. A good roast chick is good for any occasion. And meatballs slow cooked in home-made tomato sauce (canned from last summer's tomatoes) is so satisfying with fresh oregano and some shaved parmegiano cheese. 

For a snack, my friend Emily taught me how to make salmon jerky. If you have a dehydrator, it's as simple as marinating strips of salmon in your favorite marinade (no sugar), and dehydrating overnight.

FRUITS

I'm a big fruit eater, but try to stick to the lower glycemic fruits like berries, apples, pears, and stone fruits. If you're trying to lose your sweet tooth, I would hold off on fruits for a week or two.  I indulge in tropical fruits like bananas, mangoes, and papayas once in a while, but mostly when I'm in places where they grow. I also have to be careful with the high sugar content because of my heart disease. Dried fruits are out of the question for me and should also not be eaten the first few weeks of coming off sugar.

NUTS AND SEEDS

If you feel the urge to satisfy a snack craving, eat nuts. Raw nuts are preferable but I would encourage eating any nuts over something sweet. Be careful with packaged nuts, however. They can be filled with all kinds of sweeteners, MSG, and other weird chemicals. Try to find raw, organic almonds, brazil nuts, macadamia nuts, walnuts, and pecans. These are all high in healthy fats and protein. Cashews and pistachios are a little higher in carbs so easy does it with them. Pumpkin seeds are also a great snack. I roast them with italian herbs and sea salt. Yum.

DAIRY

There seems to be a lot of debate as to whether dairy products should be consumed by humans or not.  The fact is that there are many traditional cultures around the world that have always consumed dairy products and have very high life expectancies.  So while it may not be the most natural thing in the world for humans to consume the milk of a different species, it's not the most particularly harmful food either - that is, if you're consuming dairy products that come from naturally raised animals.  

Cheese is one of the most satisfying foods for me to eat when I'm trying to get off sugar. It helps me satisfy my snacking urge, and again, once I'm past the sugar cravings, it's home free.  I like raw-milk, hard - cow, goat, and sheep cheeses the best like swiss, cheddar, reggiano, manchego, raclette, feta, and gouda.  The soft or fresh cheeses are a little higher in carbs and should probably be avoided in the beginning of your sugar busting journey. Sometimes if I'm at a work function or party and the only thing that's being served is pizza, I will just eat the topping off and toss the crust. The cheese and sauce are the best parts anyway. 

I'm also a big fan of full-fat milk, cream, sour cream, and yogurt.  Non-fat dairy has been chemically processed and tastes terrible. It's also higher in carbs and lactose (milk sugar) than the full fat versions.  I've been eating full fat dairy for years now and it doesn't put weight on me, nor has it raised my cholesterol levels.  Try to find organic or milk from grass-fed cows. A lot of commercial cream and sour cream also have weird chemicals in them so read your labels. The best choice is if you have access to a dairy farm, see if you can buy raw milk that hasn't been pasteurized or homogenized. Raw milk contains all of the enzymes (lactase) that are necessary to digest lactose, so is especially good for those who may be intolerant. Goat milk is also a good choice for those who have trouble digesting dairy. 

FATS

I've written plenty about fats in the past so I won't go into great detail here. Basically, I believe that fats from animals (and fish) that have been raised naturally are healthy. Our bodies were built to digest and synthesize animal fats. I cook with chicken fat, lard, coconut oil, palm oil, and butter (and my cholesterol is low).  Most vegetable oils have been highly processed and are not meant for human consumption - these are the trans fats and polyunsaturated fats like corn, safflower, soybean, and all margarines - even Smart Balance!! They increase inflammation in the body and I am convinced that they are one of the biggest culprits of the increasing rates of heart disease in this country.  The exceptions are olive oil, canola, and most nut and seed oils. Those oils should only be used for dressings, however, and should not be used for frying or sauteeing. They are not stable enough to stand up to high temperatures. For that, stick to coconut oil, palm oil, and animal fats.

So there you have it -a jump start into losing weight. Remember, the eventual goal here is to eat less.  Once you have eliminated a lot of the sweet and carby foods, you will notice that your appetite will naturally decrease. It's a beautiful thing, really.  

The truth is that we don't need that much food to live. A few balanced meals during the day should suffice. We are a culture that is encouraged to be obsessed with consumption. And I myself know that it is not easy to get out of this overeating cycle.  But after a few weeks of nourishing the body with healthy and tasty foods, you become more in tuned to how your body feels and what it really wants. You learn how to eat only when your hungry and not out of boredom or emotional triggers and cravings.  Once you find that equilibrium, you can start to reincorporate a lot of the foods you initially gave up - like occasional grains, bread, pasta, maybe even sweets. Chances are, you probably won't really want to go back to that kind of eating since you will be feeling so much better.

In my next post, I'll talk about the significance of exercise and fasting when it comes to weight loss. For now, just know that most of your weight loss will come from diet. 

I'll leave you with this wonderful article from Dr. Mercola's blog:

Words of Wisdom From a 97-Year-Old Physician

Questions? suggestions? criticisms?

Tell me.

Happy Earth Day!

Earth Day is almost over but it's not to late to join the No GMO Challenge.



Let's not give Monsanto any more of our hard-earned cash!

(The True Food Network has also published a guide to non-GMO shopping).

The Sunshine State

On a recent business trip to Florida, I noticed that the service stations on the interstates offer some of Florida's best treasures: oranges, grapefruits, tomatoes, strawberries, and pecans. I'm sure they are all grown by large commercial farms that do not employ the best standards, but I was happy to see people lining up to buy fresh squeezed juice and big bags of grapefruits while choosing to forgo the usual fast food options that were being offered inside.

My trip took me from Palm Beach, to Orlando, to Gainesville, and then ending in Sarasota.

I can always find a Farmers Market.

What surprised me about the Sarasota Farmers Market was the amount of vendors that were not farmers at all. In fact, a large amount of the produce there was shipped in from elsewhere. I guess the requirements don’t include having to have locally grown food. That is really a shame since that’s what farmers markets are for. It was also conveniently located across the street from the Whole Foods. I didn’t see much difference in shopping at one over the other.

I did, however, manage to find some local food.

Although commercially grown, Florida strawberries were a popular choice.

There was a nice selection of fresh seafood from the Gulf and some interesting sandwich choices.

Every farmers market has to have some local entertainment,

along with some local activism

(this woman was trying to get a petition against gerrymandering signed).

Some native flora

And finally some locally and organically grown produce.

It's out there if you look hard enough.

Backyard Chicken Ranching

I live in rural northeastern Utah where people love to live and let live. Many of my neighbors are involved in some aspect of raising their own food. Chad and Tracy, two houses away, keep chickens and other animals.

I thought you might like to see what their family egg operation looks like.

Chad, for the observant viewer of my other videos, showed up serving burgers in the Woodruff "Testicle Festival." In a small community, everyone shows up everywhere, all the time.