A Request for Recipes!

A Request for Recipes!

People ask me for recipes for the Paleo or Primal diet. It's great to refer to recipes, but a better approach is to understand this way of eating and why we are doing it. Then, food choices and preparation are easier.

There are three reasons I recommend changing to a Primal diet, and understanding these three factors makes it easier to come up with a healthy meal, no matter where you are or what you are doing.

The first reason is to understand the need to eliminate processed and starch-based carbohydrates and plant-based proteins from your food choices. These are grains, beans, legumes and potatoes and all products that contain them. This also includes sodas, juices and sports drinks.

These foods cause many inflammatory reactions in our digestive system, immune system, nervous system, vital organs, joints and brain. Most of these plant-based nutrients (especially the proteins) are difficult for our bodies to process and therefore, unavailable to us. These foods also cause our bodies to use insulin to normalize our blood sugar, causing fat storage and shutting down our ability to burn fat as a fuel source. This leaves us using blood sugar as our primary fuel source, so we are constantly hungry, and craving these foods.

Inflammation caused by these foods is a huge problem and shows itself as: poor skin conditions, allergies, frequent colds, poor sleeping habits, loss of energy, mood swings, and weight gain, thus contributing to most of the inflammatory diseases of our modern society.

Eating a low carbohydrate diet also keeps us young and healthy, by preventing glycation. When we eat carbohydrates, they are digested and become glucose.  Glucose is blood sugar, which circulates through our bodies and binds to all the proteins.  These glycated proteins, then, make the very damaging substances called free-radicals.  These then attack all the cells that make up our muscles, skin, brain and organs.  All degenerative diseases come from glycated proteins.  Alzheimer's, Parkinson's disease, heart disease, and cancer are all caused by glycated proteins, and not by fat or cholesterol.

The second reason is to understand that healthy fats satisfy and keep us from overeating. Dietary fat is missing from our modern diet. The low fat craze or the 50-years has most of us confused about what is good for us, especially when it comes to fat. Most of us have heard that Omega 3 fats are good, but, at the same time, we believe saturated fat is bad.

The truth is both are good. The critical issue is the source of the fat.

The bad fats are derived from grains, vegetables and beans. These fats turn rancid very quickly when heated, and many are manufactured trans-fats which takes years for our bodies eliminate.

Good fats are from animals that eat their natural food. Cows that eat grass, instead of grains. Fish that eat other fish, bugs etc. Butter, ghee, lard and fish oils are great sources of saturated fats. Tropical oils, like coconut and palm oil, are also healthy saturated fats which can be used for cooking.  Fruit oils like olive and avocado oil, and some nut oils are great for very low heat and when used cold.

The use of healthy fat in our diet is essential for us to be well and feeling satisfied. I often (a few times a day) take a spoonful of coconut oil or coconut butter to ensure my fat intake is high enough, especially if I am eating away from home. This keeps me satisfied; feeling great, with lots of energy and no need to snack between meals.

The third reason is to eat your food seasonally and locally. Organic vegetables and produce. Free range, naturally and/or wild fed animals, fowl and fish. When we eat food from our local environment, we are better tuned to our surroundings and in harmony with them. Great food spoils rather fast, so if it comes in a can or box it's likely not good. Example; most grains are stored for years before being processed, then shipped and stored again before being sold.

The better the food, the better the result.

I recommend picking out the protein source first. A good portion size fits in the palm of your hand. Whether it's beef, pork, chicken, fish or eggs, build your meal around protein. If these foods are low in fat, then cook them in a good fat source. Eggs in butter, lard, bacon grease or coconut oil. Then you may want to add a little green, I like fibrous vegetables or a small salad as a supplement to my meals, to help build my immune system with antioxidants.

To summarize, this diet consists of high doses of healthy fats, a moderate amount of animal protein and a small amount of fibrous carbohydrates. Avoid grains (bread, cereals, pasta, pastries, etc.), beans, potatoes, fruit juices, soda, and limit your dairy products. Eat seasonal produce, but go easy on the fruit. It's pretty simple. The hardest part for most people is getting enough heathy fat. Once you adjust that, everything else is easy.

As far as recipes go, just google Paleo or Primal recipes and you will have an endless supply.

Nico de Haan


Are You Feeling lucky?

Are You Feeling lucky?

I feel my health begins, with my attitude, with my willingness to set myself up to succeed. With a positive attitude, things appear balanced and in the right place. With a negative attitude, things appear unbalanced and out of place. I learned early in life that I always had a choice, about how I felt about myself, the people I knew, and the things I did.

Definition of Attitude: Manner, disposition, feeling, position, with regard to a person or thing; tendency or orientation, especially of the mind. Position or posture of the body appropriate to or expressive of an action, emotion.

For me, attitude began with my father. He had this attitude he always carried with him. "Can I be that lucky?" he would ask himself. I heard him say it often, but I never really understood until, the summer of 1990, just before he died.

We had all gathered around the table for dinner at my sister's place on my parent's 50th wedding anniversary. My mother, sister and her husband, her son and his fiancé, my mother's cousin and his wife, and myself. My father was at the head of the table. He wanted to tell us a story.

Dad began his story. He said, "When I was young, I was told by someone that I had a hole in my heart and I believed them. So, I told people, 'I was born with a hole in my heart.' I told many people this, until one day someone said to me, ‘That’s impossible, you don't have a hole in your heart, you have a hole in your head.' Needless to say, I never told that story again."

"No hole in my heart, I thought to myself, can I be that lucky?"

“At the age of eighteen, I was in a bicycle club in Holland and met a girl there. Her name was Trudy. I thought she was the most beautiful girl in the world. Over the next couple of years, we spent as much time together as possible and I fell in love. I wanted to marry her, but she live far away in de Hague and I lived in Amsterdam. I thought her parents would never agree to this, and she would say no anyway. I asked myself, 'Could I be that lucky, for her to say yes? Can I be that lucky, for her parents to say yes?' Well, she did say yes and so did they."

"We got married in 1940, during World War II. Things were not easy then. We desperately wanted children, but Trudy had miscarried. We kept trying and Trudy was pregnant when the Germans marched in and occupied Holland. I remember being called to the hospital when it was time for her to deliver. It had been a hard pregnancy, so I rushed to the hospital. All I wanted was Trudy and the baby to be healthy and I thought to myself, 'Could I be that lucky?' Everything was fine and we had a beautiful baby girl. We named her Cornelia Joanna. Again, I was that lucky" 

"Things were getting worse with the German Occupation of Holland. I was working with the Underground Resistance Movement, so I was often in hiding.  In 1944,  during the beginning of the 'Hunger Winter,' I was called to the hospital because Trudy was delivering again. When I got to the hospital the nurse asked me what I wanted, a boy or girl? I told her, as long as it was healthy It did not matter. She said, 'But you must have a preference?'  I said,' We have a girl now, so it would be wonderful to have a boy, but could I be that lucky?' 'You are that lucky!’ she said. My son Nico was born."

After the war ended, I dreamed of moving out of Holland, fearing someday another war would come. I didn't want my children going through what we had just experienced. It would be hard, and so, I asked myself again, 'Could I be that lucky?' In 1951 we had saved enough money to immigrate to Canada. I arrived first by airplane and three months later I was reunited with my wife and children. Again, I was that lucky." 

"Slowly, I sponsored Trudy's two sisters, and their families, her brother and wife, her father, my brother and his family. We were very lucky and we were happy."

"During the early 1960s, things were hard again, there was a recession in Canada. I heard things were better in the United States, but it was difficult to emigrate without a sponsor. A few years earlier, Trudy and I spent some time in south Florida on vacation and I thought to myself.  'Could I ever be that lucky, to ever live in a place like this?'"

"In 1962, I was sponsored by a business friend, found a job in Detroit, saved enough money in one year to buy a house and moved my family from Canada to the States. Then just 10 years later Trudy and I moved to South Florida. Again I was that lucky."

"I got to retire in Florida and life here has been wonderful. Years later, my children moved here and I feel very lucky. As you all know, I now have pancreatic cancer and have only a little time left.  Few of us know when we are going to die.  I ask myself,  'Could I be that lucky to know?' You see, I feel lucky because I can say goodbye and I can thank all of you for sharing with me, my lucky life."

I have many great memories of my father, but that was a special moment, which put my life in perspective and now I find myself asking,  "Could I be that lucky?"

My dad died that December. But, his memory and the lessons he taught me live on.


You Exercising To Lose Weight? 

As a personal trainer, I’m often asked for advice on diet and exercise. Usually it is centered on exercise and losing weight, instead of health or longevity. To me, this indicates short term thinking. Losing weight is usually a short term goal.  The problem is, you weigh too much! So the thinking is all you need is exercise, to work off the fat!

For me, exercise is about health and longevity, improving function and rehabilitation. Exercise improves my skill for sports and recreation activities. To make me look and feel great! Not to lose weight!

Many people are shocked to learn that exercise has little to do with losing weight. It has some effect, but only in the sense of improving shape, movement and the general condition of your body.

Losing weight 90% food! And here’s why...

Whether you gain weight or lose weight depends on hormones and not exercise!  Hormones are   Influenced by what we eat and what we eat comes from three macronutrients: protein, carbohydrates and fat. You may be surprised to learn that of these three, only protein and fat are essential. Carbohydrates are nonessential, or optional. Inuit people are proof of that. In our modern world, the focus is on consuming carbohydrates, a far departure from what our ancestors ate. Let's look at these three macronutrients.

Fats and carbohydrates are our fuel, for energy.

Our energy comes from fuel comes in two forms: “ketones,” the energy units of fat, or “glucose,” and the energy from carbohydrates in the form of starches and sugars.

The difference between these two fuels is striking! Ketones, our primary fuel, burn slow and steady. Glucose, our secondary fuel, burns fast and is volatile. Ketones are stored in our bloodstreams, ready to be used as energy, and glucose is stored around our muscles, ready to be a secondary fuel (booster) in case of emergencies.

Protein rebuilds and repairs our muscles, organs, bones and other organs. If protein is over consumed, it can also be converted to glucose (fuel), just like carbohydrates, and with similar affect.

As hunter-gatherers, we prized fat for fuel, we burned fat all day; and when we needed it, because we were lifting something heavy, running after something, or being chased by something or someone, we burned glucose as a booster. 

Agriculture changed all that! Agriculture became the substitute for hunting and gathering. Slowly grass seeds (rice, wheat, rye, corn, etc) became more of a staple, instead of just emergency food, used only during hard times. We became carbohydrate consumers and through the years, we relied on these grains from grass seeds to become our staple food.

Our new agricultural diet changed us from fat burners to sugar burners.  Since the industrial revolution, our consumption of carbohydrates, in the form of processed food, has become epidemic.

Here is what happens when we consume carbohydrates as a staple. We get a spike of blood sugar, which triggers insulin to help equalize that blood sugar. The body becomes busy dealing with the rapid increase of glucose. We burn some and store the rest as fat. Insulin is always overproduced and also gets stored as fat along with the carbohydrates. This process continues until blood sugar is returned to normal, which rarely happens, because, as soon as the sugar drops, you become hungry again, as the fuel (glucose) is depleted and your body cannot return to using fat (ketones.) Now you are caught in a vicious circle of sugar spikes (energy) and drops (hunger.) These cycles are typically 2-4 hours.

The conventional way of losing weight, is to exercise it off and reduce calorie intake, but this is a real problem because when you eat the majority of your food as carbohydrates, you end up storing fat instead. The only way to burn fat at that point is to exercise for 45-60 minutes or more, to activate the fat burning response. Exercise for one hour burns about 500 calories. One pound of fat contains 3500 calories. You stop exercising and you return to burning glucose, storing fat again, get hungry again because your sugar drops again.You can see what a problem this is!

By eating as our ancestors did, we burn fat day and night.  When we need extra fuel, a boost to get away from predators or catch some food, then we switch to glucose for fuel, stored around our muscles. As you change your eating habits to mimic the food of our ancestors, your body begins to normalize and you consume less food, less calories and become satiated by the food.

So forget the mainstream way and research how our ancestors ate. You will discover a liberating way to live and eat!

I recommend reading a new book by Nora Gedgaudas called "Primal Fat Burner." She states:


• Easier weight loss, without excessive hunger or cravings, and long-lasting energy

• Reduced blood sugar issues, lower hemoglobin A1C and other metabolic markers associated with metabolic diseases such as obesity and diabetes

• An anti-inflammatory effect and a dampening of excess free radical activity (which causes harmful tissue damage and is a driver of disease and aging)

• Anti-aging effects, with improved cellular regeneration and repair mechanisms and healthier, younger-looking skin.

• Improved sleep.

• Improved immune function.

• Reduced blood pressure.

• Stabilized neurological functioning in the brain, which makes you less susceptible to migraines, panic attacks, mood swings, and seizures, and reduces your risk of neurodegenerative diseases . . . and more.”

“And all these benefits come from making a basic but consistent modification to your diet, eating moderate protein from clean, sustainable, and nutrient-enhancing sources, ample fibrous vegetables and greens, and as much fat as you need to satiate your hunger.”

Excerpt From: Gedgaudas, Nora. “Primal Fat Burner.” Atria Books. iBooks. This material may be protected by copyright. Check out this book on the iBooks Store:

Always check with a medical professional before exercising or changing your diet.

Nico de Haan


Primal (Paleo) Diet Overview

What if what we are told about diet is all wrong? Today, in modern society, we are consuming foods that are very different than the foods I grew up with just 40 or 50 years ago. The food I grew up with then, was also different from the food from a hundred years before that, and the food we ate 2,000 to 10,000 years ago was also different from our forefathers before them.

Many researchers have been studying indigenous people. They are slim, strong, healthy and have straight teeth, great eyesight and are free of arthritis, diabetes, hypertension, heart disease, stroke, depression, schizophrenia and cancer. These are the Earth's last hunter-gatherers that exist and they share a diet which has not changed for hundreds of thousands of years. Theirs is a diet that humans have evolved on and this diet is encoded in all our genes. This diet contains only the foods that were available during our evolutionary process and it includes all the vitamins, minerals, proteins, fats, carbohydrates, antioxidants and oils essential to our healthy living.

When we consume foods we have been evolved to eat, while simultaneously eliminating the over processed sugar laden foods now linked to causing the many diseases we are faced with in society today, our bodies will be provided with the pure nutrition that will assist in normalizing our body weight as well as keeping us free from many of our modern diseases.

You and I are designed to eat and live off the natural land, to eat fresh locally available animals, seafood, fruits and vegetables, a few nuts, and some seeds,.  This is the ultimate secret to maintaining our natural health and our natural weight.

Imagine a world where: diabetes, heart, autoimmune and other modern diseases are rare or do not exist, where we grow up naturally lean and fit, where we stay fertile throughout our childbearing years, where we sleep peacefully and deeply, we age gracefully without degenerative diseases like cancer, Alzheimer’s and osteoporosis. Anthropological evidence suggests that this is exactly how human beings have lived, for the majority of our evolutionary history.

Next time you go to the grocery store to shop for food use two carts instead of one. Fill one with the food around the edges of the store excluding the bakery section and fill the other cart with food from the inside aisles. When you are done look at the second cart and discard it. Then fill the first cart with replacements of the second cart with food from the outside aisles. You will likely have a much healthier food supply.

Managing blood sugar with Insulin

Carbohydrates that have no fiber cause a blood sugar spike which your pancreas tries to fix by using the hormone insulin to regulate. We now know that insulin switches your body from burning fat to storing fat. We also know that when your body is storing fat it is not doing other essential body functions, like repairing and maintaining the body which causes the body to age prematurely.

We were never intended to eat these concentrated carbohydrates and the pancreas is not intended to produce insulin continuously. Insulin is actually an emergency hormone to be used infrequently.


The problem is that the immune system crashes when blood sugar levels increase too high. It takes hours for the immune system to recover. When insulin is produced, all fat burning stops and does not resume until the insulin stops being produced, which is long after the sugar is digested. Insulin is also always over produced and stored as fat. Over time you may develop insulin resistance, hypoglycemia, and/ or diabetes II.

Protein, fat and fibrous carbohydrates do not cause a sugar spike and therefore do not induce insulin which allows your body to burn fat instead of sugar or glucose.

Of the three macro-nutrients; protein, fats and carbohydrates, only protein and fats are required. However fibrous vegetables are needed more than ever today, because of the numerous toxin we are exposed to today. These plants supply us with a great abundance of nutrients to fight the assault of free radicals caused by the many toxins that exist in today's environment.

Do not eat or greatly reduce your intake of non-fibrous carbohydrates like processed grains, beans, legumes, sugar, potatoes, most modern fruits, sodas, fruit juices, and sports drinks.

Specific Problems With Grains, Beans and Potatoes

Imagine this: For millions of years, humans ate no grains; and now, beginning 2,000-10,000 years ago, we have come to rely on this food for over 50% of our diets. Our genes are not adapted to eating these foods. Grains are incompatible with human digestion. What causes even more problems for us is that grains are not the natural food for many mammals and fish we eat either.

Grains, beans, potatoes and potatoes are very hard to digest properly. Part of the starch isn't absorbed, stay in the digestive tract feeding bad bacteria, causing inflammation, gases, and damage to the wall of the intestines. Grains, beans, and potatoes are all toxic and dangerous when eaten raw or undercooked. Cooking destroys most, but not all the toxins. The toxins remain in the body and are absorbed through our vital organs.

These toxins include enzyme blockers, lectins, exorphins, and others. Enzyme Blockers are abundant in all seeds, including grains, beans, and potatoes, preventing them from sprouting and acting as natural pesticides. When eaten, they can affect the stomach and small intestine increasing digestive enzymes and eventually overworking the pancreas.

Lectins are proteins which act as natural pesticides. They are toxic to bacteria, insects, worms, rodents and mammals, and of course, to humans. Lectins have the ability to crack the codes of our cells tricking them to act abnormally. Lectins also bypass our natural defenses traveling all over the body causing harm. Some break down the surface of the small intestine, causing the cells to become irregular and leaky. Others cause the pancreas to release insulin stimulating fat storage. Some lectins trick the immune system, so the body's tissues are attacked by its own cells, leading to autoimmune disease,.

Our body has its own natural morphine like substances that are called endorphins and these are beneficial to us. However, exorphins are not beneficial and are found in dairy products and wheat. They have a morphine like activity, but instead produce chronic pain and cause addictive behavior.


As for the problem of not getting enough carbs: No such problem exists. According to studies of many indigenous people, carbohydrates are optional. You can survive and be perfectly healthy on a zero-carbohydrate diet. Look at the Eskimos who eat zero carbohydrates and look at the thousands of people around the world who eat a low-carbohydrate diet. They are much healthier than people that eat grains as a staple.

Soybeans are full of anti-nutrients and substances that act like hormones in the human body. Eating too much soy can cause women to have periods which last 2 days longer than normal and are more painful.


Many of the modern diseases are cause by the inflammatory properties of our modern food. The more food is processed, the more likely they are to have inflammatory properties.

In animal products, the concern is, the food the animals eat, because their natural food balances their fatty acid oil production. Cattle for instance, are naturally eating grass and other greens. Most modern cattle in factory farms are feed grain, mostly  corn and soy among other less edible non foods. This changes their balance of omega-6 to omega-3 fatty acid ratio from a natural 2-1 or 3-1 ratio to 15-1 or higher. By eating beef that is grain feed this is passed to us and therefore changes our fatty acid ratio to their levels.

What Is A Toxin? 

At the simplest level, a toxin is something capable of causing disease or damaging tissue when it enters the body. When we hear the word “toxin,” we think of chemicals like pesticides, heavy metals or other industrial pollutants.

The first bit, of any toxin has a low toxicity. Each additional bit is slightly more toxic than the bit before. At higher doses, the toxicity of each bit continues to increase, so that the toxin is increasingly poisonous. Even beneficial nutrients like water, which are necessary to sustain life, are toxic at high doses.

It is important to understand the role of toxins in our diet and how they affect our health. Most of us won’t get sick from eating a small amount of sugar, cereal grain, soy and industrial seed oil. In excessive amounts however, our risk of developing modern diseases rises dramatically.

This is what is going on today. These four food toxins; refined cereal grains, industrial seed oils, sugar and processed soy; comprise the bulk of our modern diet. Bread, pastries, muffins, crackers, cookies, soda, fruit juice, fast food and other convenience foods are all loaded with these toxins. When the majority of what we eat, on a daily basis is toxic, it’s easy to understand why our health is declining.

Most people accept diseases like obesity, diabetes, infertility and Alzheimer’s as “normal.” These diseases seem common today, but they are not normal. Humans and their ancestors  have evolved for over 2 million, for over 80,000 generations, and were free of these modern diseases. The natural human condition for our entire history was healthy, but this all changed just a few generations ago.

Our modern lifestyle and diet are responsible for this change. This modern lifestyle has transformed us, from naturally healthy people, free of degenerative disease, into a world of sick, and fat people.

There are several aspects of our current lifestyle that contribute to disease, but the widespread consumption of toxins in our diet, is the greatest. Specifically, the following toxins:

Grains (wheat, corn, rice, barley, sorghum, oats, rye and millet, especially refined flour)

Industrial oils (corn, cottonseed, safflower, soybean, etc.) and trans fat (margarine, spreads and shortening)

Sugar, refined syrup, honey and high-fructose corn syrup

Processed and unfermented soy (soy milk, soy protein, soy flour, etc.)

Next Let’s look at each of these food toxins.

The major grains – wheat, corn, rice, barley, sorghum, oats, rye and millet – are today a staple in our modern diet. They are also the main food in the low-fat, high-carbohydrate diets, promoted by the American Heart Association (AHA), American Diabetes Association (ADA) and the Federal Government. Whole grains are advertised to mean healthy, nutritious and deemed necessary for our well being.

Most animals are not adapted to eating grains and don’t eat them in large quantities in the wild. They are seasonal and only around in the wild a few weeks. Most animals swallow them whole, end up in their dung to help them grow in the next season. Humans have only been eating them for the past  2,000 to 10,000 years depending on geography, and in evolutionary terms, this is a very short a time for us to fully adapt.

Grass seed plants like grains have evolved ways to protect themselves from predators. They produce toxins that damage the lining of our gut, toxins that bind essential minerals, making them unavailable to our body, and produce toxins that inhibit digestion and absorption of other essential nutrients, including protein.

Protein gluten, in wheat and many of the other grains damage the intestines, making them leaky. Leaky gut is one of the major predisposing factors for conditions like obesity, diabetes and autoimmune disease.

Celiac disease, a condition of severe gluten intolerance has a dramatic and, in extreme cases, a potentially fatal immune response to even the smallest amounts of gluten.

Research over the past few decades has shown that gluten intolerance can affect most other tissues and systems in the body, including:  The brain, endocrine system, stomach and liver, nucleus of cells, blood vessels, smooth muscle, just to name a few!

Celiac disease and gluten intolerance are associated with several other diseases, like:

Type 1 diabetes, thyroid disorders, osteoporosis.

Neurodegenerative conditions like Alzheimer’s, Parkinson’s and dementia, psychiatric illness, ADHD, rheumatoid arthritis, migraine, obesity and others.


People with celiac disease are only a small fraction of the population of people with gluten intolerance. It is estimated that about a third of us are gluten intolerant. Many of us will cross-react with other foods that have a similar “molecular signature” to gluten. These foods contain other grains, which is why some doctors will recommend not just a gluten-free diet, but a total grain-free diet.

Industrial Seed Oils, Margarine, Vegetable Shortening and Trans Fat

Industrial seed oil or  so-called vegetable oil (corn, cottonseed, soybean, safflower, sunflower, etc.) as well as margarine and vegetable shortening consumption has risen dramatically over the past several decades. They have not been a part of the human diet until very recently.

At the beginning of the industrial revolution (about 140 years ago), there was a total shift in the ratio of omega-6 to omega-3 fatty acids in the diet. Consumption of omega-6 fats are increased at the expense of omega-3 fats. This change was due to the arrival of the modern vegetable oil industry and the increased use of cereal grains as feed for domestic livestock, which changed the fatty acid profile of meat that we consumed.

Vegetable oil consumption rose dramatically at the end of the twentieth century, and this changed the ratio of omega-6 to omega-3 fats in the American diet. Between 1935 and 1939, the ratio of omega-6 to omega-3 fatty acids was reported to be 8.4:1. From 1935 to 1985, this ratio increased to 10.3:1, a 23% increase. Other calculations put the ratio as high as 12.4:1 in 1985. Today, estimates range from an average of 10:1 to 20:1, with a ratio as high as 25:1 in some individuals.

Americans get almost 20% of their calories from a single food source, soybean oil, with almost 9% of all calories from omega-6 fat. This means that our average intake of omega-6 fatty acids is between 10 and 25 times higher than evolutionary ancestors.

The consequences of this shift has dramatically affected our overall health negatively.

The consequences, are an increase in all inflammatory diseases, which means all diseases.

The list includes: Cardiovascular disease, type 2 diabetes, obesity, metabolic syndrome, irritable bowel syndrome & inflammatory bowel disease, macular degeneration, rheumatoid arthritis, asthma, cancer, psychiatric disorders, autoimmune diseases and more.

There is a clear connection between a rising intake of omega-6 and increased death rate from heart disease. America is near the top with the highest intake of omega-6 fat and the greatest risk of death from heart disease.

The increase in omega-6 consumption has played significant role in the rise of nearly every inflammatory disease. Inflammation is involved in nearly all diseases, including obesity and metabolic syndrome.

Anthropological research suggests that our hunter-gatherer ancestors consumed omega-6 and omega-3 fats in a ratio of roughly 1:1. It also indicates that both ancient and modern hunter-gatherers were free of the modern inflammatory diseases, like heart disease, cancer, and diabetes. They are the primary causes of disease and death today.

Sugar and High-fructose Corn Syrup

Sugar destroys our health. Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostrate, rectum, pancreas, lung, gallbladder and stomach. Sugar can increase fasting levels of glucose, can cause reactive hypoglycemia and can cause many problems with the gastrointestinal tract, including an acidic digestive tract, indigestion, malabsorption in patients with functional bowel disease, increased risk of Crohn’s disease and ulcerative colitis. Sugar can also interfere with your absorption of protein. It can cause food allergies and contributes to obesity.

Not all sugar is created the same. White table sugar (sucrose) is composed of two sugars: glucose and fructose. Glucose is an important nutrient in our bodies and is healthy, as long as it’s consumed in moderation. Fructose is a different story.

Fructose is found primarily in fruits and vegetables, as well as sweeteners like sugar and high-fructose corn syrup. A recent USDA report found that the average American eats 152 pounds of sugar each year, including almost 64 pounds of high-fructose corn syrup.

Unlike glucose, which is rapidly absorbed into the bloodstream and taken up by the cells, fructose is taken directly to the liver where it is converted to fat. Excess fructose consumption causes a condition called nonalcoholic fatty liver disease, which is directly linked to both diabetes and obesity.

Shifting a diet to include more calories from fructose than from glucose causes an increase in abdominal fat, which is an independent predictor of insulin sensitivity, impaired glucose tolerance, high blood pressure, high cholesterol, high triglycerides and several other metabolic diseases.

Processed Soy

Today, soy is in almost every packaged and processed food as soy protein isolate, soy flour, soy lecithin and soybean oil. Like cereal grains, soy is promoted as a health food.

Many people think that soy is healthy, because it’s been consumed in East Asia for thousands of years. The soy products consumed traditionally in Asia were typically fermented and unprocessed, including tempeh, miso, natto and tamari. The fermentation process partially neutralizes the toxins in soybeans. Also, The average consumption of soy foods is not large in China and Japan. It is used as a condiment, not as a replacement for animal foods as it is in the U.S. and other western countries where the soy is highly processed, unfermented, and eaten in much larger quantities.

Processed soy is extremely unhealthy. 

  • Soy contains trypsin inhibitors that inhibit protein digestion and affect pancreatic function.
  • Soy contains phytic acid, which reduces absorption of minerals like calcium, magnesium, copper, iron and zinc.
  • Soy increases our requirement for vitamin D, which 50% of American are already deficient in.
  • Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women.
  • Vitamin B12 analogs in soy are not absorbed and actually increase the body’s requirement for B12.
  • Processing of soy protein results in the formation of toxic and carcinogenic elements.
  • Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and additional amounts are added to many soy foods to mask soy’s unpleasant taste.
  • Soy can stimulate the growth of estrogen-dependent tumors and cause thyroid problems, especially in women.
  • Men who consume the equivalent of one cup of soy milk per day have about 50% lower sperm count than men who do not eat soy.
  • Babies fed soy-based formula have 13,000 to 22,000 times more estrogen compounds in their blood than babies fed milk-based formula. Infants exclusively fed soy formula receive the estrogenic equivalent (based on body weight) of at least five birth control pills per day.

The best way to avoid toxins in food is to buy fresh organic produce and to buy meat (beef, fowl and seafood) either wild or from providers that feed their animals their nature diet.

Eat fresh organic meat, chicken, fish, eggs from cage free animals raised on their natural diet, and eat fibrous vegetables, some limited amounts of seasonal fruits, nuts, and berries.

Some people can also tolerate some dairy products like unpasteurized milk, cream and butter, fresh from the farm, and some hard cheeses. Goat products are great choices and cause less problems for people with gluten intolerance. Celtic salt and many spices can add flavor and nutrients to your food.

Do not eat grains (including bread, pasta, cereal), beans (including string beans, kidney beans, lentils, snow-peas and peas), potatoes or sweet potatoes, pasteurized dairy products, sugar, refined salt, peanuts (which are legumes) or cashews (which are in a family of their own).


The Problem With Phytic Acid In Grains, Nuts, Seeds and Beans!

Phytic acid in grains, nuts, seeds and beans represents a serious problem in our diets. This problem exists because we have lost touch with our ancestral heritage of food preparation. Instead we listen to food gurus and ivory tower theorists who promote the consumption of raw and unprocessed “whole foods;” or, we eat a lot of high-phytate foods like commercial whole wheat bread and all-bran breakfast cereals. But raw is definitely not Nature’s way for grains, nuts, seeds and beans. . . and even some tubers, like yams; nor are quick cooking or rapid heat processes like extrusion.

Phytic acid is the principal storage form of phosphorus in many plant tissues, especially the bran portion of grains and other seeds. It contains the mineral phosphorus tightly bound in a snowflake-like molecule. In humans and animals with one stomach, the phosphorus is not readily bioavailable. In addition to blocking phosphorus availability, the “arms” of the phytic acid molecule readily bind with other minerals, such as calcium, magnesium, iron and zinc, making them unavailable as well. In this form, the compound is referred to as phytate.

Phytic acid not only grabs on to or chelates important minerals, but also inhibits enzymes that we need to digest our food, including pepsin, needed for the breakdown of proteins in the stomach, and amylase, needed for the breakdown of starch into sugar. Trypsin, needed for protein digestion in the small intestine, is also inhibited by phytates.

Through observation we can witness the powerful anti-nutritional effects of a diet high in phytate-rich grains on people, with many health problems as a result, including tooth decay, nutrient deficiencies, lack of appetite and digestive problems.

The presence of phytic acid in so many enjoyable foods we regularly consume makes it imperative that we know how to prepare these foods to neutralize phytic acid content as much as possible, and also to consume them in the context of a diet containing factors that mitigate the harmful effects of phytic acid.



Phytic acid is present in beans, seeds, nuts, grains—especially in the bran or outer hull; phytates are also found in tubers, and trace amounts occur in certain fruits and vegetables like berries and green beans. Up to 80 percent of the phosphorus—a vital mineral for bones and health—present in grains is locked into an unusable form as phytate.4 When a diet including more than small amounts of phytate is consumed, the body will bind calcium to phytic acid and form insoluble phytate complexes. The net result is you lose calcium, and don’t absorb phosphorus. Further, research suggests that we will absorb approximately 20 percent more zinc and 60 percent magnesium from our food when phytate is absent.

The amount of phytate in grains, nuts, legumes and seeds is highly variable; the levels that researchers find when they analyze a specific food probably depends on growing conditions, harvesting techniques, processing methods, testing methods and even the age of the food being tested. Phytic acid will be much higher in foods grown using modern high-phosphate fertilizers than those grown in natural compost.

Seeds and bran are the highest sources of phytates, containing as much as two to five times more phytate than even some varieties of soybeans, which we know are highly indigestible unless fermented for long periods. Remember the oat bran fad? The advice to eat bran, or high fiber foods containing different types of bran, is a recipe for severe bone loss and intestinal problems due to the high phytic acid content. Raw unfermented cocoa beans and normal cocoa powder are extremely high in phytates. Processed chocolates may also contain phytates. White chocolate or cocoa butter probably does not contain phytates. More evidence is needed as to phytate content of prepared chocolates and white chocolate. Coffee beans also contain phytic acid. 


High-phytate diets result in mineral deficiencies. In populations where cereal grains provide a major source of calories, rickets and osteoporosis are common.

Interestingly, the body has some ability to adapt to the effects of phytates in the diet. Several studies show that subjects given high levels of whole wheat at first excrete more calcium than they take in, but after several weeks on this diet, they reach a balance and do not excrete excess calcium.  However, no studies of this phenomenon have been carried out over a long period; nor have researchers looked at whether human beings can adjust to the phytate-reducing effects of other important minerals, such as iron, magnesium and zinc.

The zinc- and iron-blocking effects of phytic acid can be just as serious as the calcium-blocking effects. For example, one study showed that a wheat roll containing 2 mg phytic acid inhibited zinc absorption by 18 percent; 25 mg phytic acid in the roll inhibited zinc absorption by 64 percent; and 250 mg inhibited zinc absorption by 82 percent.  Nuts have a marked inhibitory action on the absorption of iron due to their phytic acid content.

Over the long term, when the diet lacks minerals or contains high levels of phytates or both, the metabolism goes down, and the body goes into mineral-starvation mode. The body then sets itself up to use as little of these minerals as possible. Adults may get by for decades on a high-phytate diet, but growing children run into severe problems. In a phytate-rich diet, their bodies will suffer from the lack of calcium and phosphorus with poor bone growth, short stature, rickets, narrow jaws and tooth decay; and for the lack of zinc and iron with anemia and mental retardation.

Source: Ramiel Nagel