Low Carb Healthy Diet References  **

===============================================

INTRODUCTION

On Line Guide from reputable doctors & Universities ....

* For my family  & Friends at Marks Daily Apple

http://www.marksdailyapple.com/

* Please pass this document on to everyone you know:

http://tinyurl.com/Diet-File

- Grizz

>>If you are skeptical that grains are such a huge problem,

* See   “WHY ELIMINATE GRAINS,” following.

* See TESTIMONIALS paragraph 4, following”

See this video first !  Very important.

How Bad Science and Big Business Created the Obesity Epidemic

See these 2 very important links for MUCH, MUCH more -

http://www.marksdailyapple.com/

http://heartscanblog.blogspot.com/

Real Life Stories. Health problems, fat disappear by eliminating grains & sugars

1) Chronic back pain, reflux & food intolerance gone in 9 days

http://www.marksdailyapple.com/forum/showthread.php?10474-Health-Problems-Gone!

2) Amazing Side Effects from giving up grains & sugars

http://www.marksdailyapple.com/forum/showthread.php?16575-Those-weird-little-bonuses

3) Major improvements in Diabetes

http://www.marksdailyapple.com/forum/showthread.php?17370-Blood-Sugar-finally-dropped

4) Man loses 16 inches around waist giving up grains

http://www.marksdailyapple.com/forum/showthread.php?3243-Share-a-triumph!

5) Excerpt from Robb Wolf’s book, “Paleo Solution,” details  3 cases of Health problems  

http://www.fourhourworkweek.com/blog/2010/09/19/paleo-diet-solution/

6) Wade Loses 100 lbs in 8 months, no more drugs needed, with photos

http://www.marksdailyapple.com/100-pounds-was-my-initial-goal/#more-18220

1.0  Dangers of WHEAT from Cardiologist Dr. Davis

* Much more - Google ‘Wheat Dangers’
* Many Diseases Caused by Wheat, Oatmeal & Grains

http://blog.trackyourplaque.com/2009/10/name-that-food.html

* Wheat - The Double Edged Sword

http://www.glutenfreesociety.org/gluten-free-society-blog/grain-a-double-edged-sword/

* Wheat Causes Arthritis

why-does-wheat-cause-arthritis.html

* Wheat - Crippled Man walks after removing wheat from his diet, no more pain

http://blog.trackyourplaque.com/2010/05/man-walks-after-removing-wheat.html

* Wheat - Visceral Fat, Man Boobs, Breast Cancers, blood sugar, Big Belly

http://blog.trackyourplaque.com/2010/08/mens-lingerie-is-on-the-second-floor.html

* Wheat-insulin resistance,diabetes,heart disease,hypertension,cancer,arthritis,cartilage destruction

http://blog.trackyourplaque.com/2010/08/wheat-hip.html

* Wheat Free Diet gets AMAZING results:

http://blog.trackyourplaque.com/2007/06/the-wheat-free-life.html

* Photo of Wheat Belly, weight gain, Bad Cholesterol, Brain Fog, heart disease, lost energy

http://blog.trackyourplaque.com/2007/07/wheat-belly.html

* Wheat  - Testimonials Fat melting away from not eating grains

http://blog.trackyourplaque.com/2007/10/the-case-builds-against-wheat.html

* Wheat - Makes us feel Hungry

 http://blog.trackyourplaque.com/2007/10/wheat-and-the-hunger-factor.html        

* Wheat Benefits = none, Effects of not eating wheat

http://blog.trackyourplaque.com/2008/11/the-wheat-deficiency-syndrome.html

* Wheat - Your Brain on Wheat

http://blog.trackyourplaque.com/2010/07/this-is-your-brain-on-wheat-ii.html

http://articles.mercola.com/sites/articles/archive/2011/07/04/can-eating-this-common-grain-cause-psychiatric-problems.aspx

* Wheat the Nicotine of Food contributes MIGHTILY to Diabetes

http://blog.trackyourplaque.com/2007/01/wheat-the-nicotine-of-food.html        

* MDA - WHY GRAINS ARE UNHEALTHY

http://www.marksdailyapple.com/why-grains-are-unhealthy/

http://www.marksdailyapple.com/forum/showthread.php?15328-The-TRUTH-about-WHEAT-and-OATS

1.2) Dangers of Oats from Cardiologist Dr. Davis 

* Oatmeal-Rocketing blood sugar, pancreas damage, equal to a bowl of jelly beans

http://blog.trackyourplaque.com/2010/03/oatmeal-good-or-bad.html

1.4) Why ELIMINATE grains & grain products ?

( includes all breakfast cereals )

* Much more - Google 'Grain Dangers'

Grains causing Fatty Liver Disease

http://www.marksdailyapple.com/grain-rage/

* Pets suffer from grain fillers in their food

http://www.marksdailyapple.com/forum/showthread.php?19779-grain-free-diet-cured-my-BUNNY&highlight=rabbit

2) Why ELIMINATE Trans-Fats

[  Same As Hydrogenated or Partially Hydrogenated oils ]

===================================================================

*  Much more-google 'Hydrogenated Oil dangers, ‘Trans Fat dangers’

* Trans Fat: Why It Should Be Avoided Like the Plague

http://www.marksdailyapple.com/why-are-trans-fats-bad/

* development of diabetes, cancer, cardiovascular disease

http://www.downwithbasics.com/hydrogenated.html

* causes cancer, birth defects, heart disease, diabetes, liver disease & other fatal diseases.

http://www.naturalnews.com/010095.html

 3) Why ELIMINATE Foods containing High Fructose Corn Syrup

      [ AKA  HFCS ]

======================================================

Much more-google 'High Fructose Corn Syrup dangers'

* HFCS=Sweet Poison, comparing Honey & HFCS

http://blog.cholesterol-and-health.com/2010/10/high-fructose-corn-syrup-is-sweet.html

* HFCS Feeds Cancers

http://articles.mercola.com/sites/articles/archive/2010/08/27/warning--fructose-feeds-cancer-cells.aspx

* Coronary Risk, 4x increase in fat, cholesterol, insulin resistance, liver disease,

http://blog.trackyourplaque.com/2009/08/fructose-is-a-coronary-risk-factor.html

* Cancer in rats - cancers LOVE High Fructose Corn Syrup

http://www.naturalnews.com/029374_cancer_high_fructose_corn_syrup.html

* Poison, Liver Disease, & obesity

http://www.naturalnews.com/029403_high_fructose_corn_syrup_liver_damage.html

* Rats gain MORE weight with HFCS than with sugar

http://www.princeton.edu/main/news/archive/S26/91/22K07/

* High Fructose Corn Syrup EXCELLENT Video Seminars by  Dr Robert Lustig Univ of Cal

http://www.sugarshockblog.com/2009/09/sugar-the-bitter-truth.html

http://www.youtube.com/watch?v=YDiyHb-R9RI

http://www.youtube.com/watch?v=67NMir6K0xk&

http://fitmontclair.wordpress.com/2010/06/06/why-you-should-listen-to-dr-robert-lustig-or-how-hfcs-is-destroying-america/

4) WHY ELIMINATE SUGAR & ARTIFICIAL SWEETENERS

=========================================================

* Sugar Shock(tm) Home Page    * Sugar Shock(tm) book 

* Sugar Shock(tm) Symptoms, 

SUGAR SHOCK™ the book- A mood-damaging, personality-bending, health-destroying, confusion-creating constellation of symptoms affecting millions of people worldwide, see the above links for more.

 

TABLE OF CONTENTS

2) Doctors Credited for this document

3) The MAIN FOCUS until we reach our desired weight:

3.1) See References for why this diet works:

4) Testimonials:

4.0) Primal Diet Success Stories

4.1) The Paleo Diet Testimonials (tm)

4.2)  Gallstones & Gallbladder Problems caused by Low Fat Diet:

4.3)  Grizz Testimonial

4.4)  Fingernail Health Problems

5) OUR POO IS A GOOD MEASURE OF HEALTH

6) ARE WE SUFFERING FROM SUGAR SHOCK(tm)?

7) CONTROVERSIAL SUBJECTS

8) DON’T LET YOUR FRIENDS SABOTAGE YOUR DIET

9) Learn about the HALO EFFECT. Food Industry tries to keep you addicted

10) After the desired weight loss is achieved,

11) WHAT IS LEFT TO EAT AFTER BANNING GRAINS & SUGARS???

11.1) BEVERAGES-

11.2) HORROR STORY OF SODA POP

11.5) SNACKS

11.5.1) SUPER FOODS

12) SHOPPING TIPS

13) ACCEPTABLE FOODS LIST

14A) Legumes Glycemic Index List [choose beans with low index numbers]

        

14B) GRAIN REPLACEMENTS

14.1) Almond Flour replaces Wheat Flour

14.2) Amaranth

14.3) Buckwheat Groats ( Kasha )

14.4)

14.5) Flax-seed

14.6) Quinoa [Keen-Wah]

15) FOOD SWAPS

16) * Catabolic Low Carb Foods

16.1) HIGH GRADE CATABOLIC FOODS

16.2) LOW GRADE CATABOLIC FOODS                           

17) RECIPES LOW CARB

18) REFERENCES

        18.0) BEWARE OF “STARVATION MODE”

18.1) * SPECIAL RECOGNITION FOR THIS DOCUMENT:

18.2) * SPECIAL NOTICE: Dr. Loren Cordain, “The Paleo Diet:   ISBN-0-471-26755-4

18.3) Worthwhile Diet Books for similar diets:

18.4) USDA LIST OF CARBS + GLYCEMIC INDEX LIST

18.5) * What is WRONG with the Atkins Diet?

18.10) Why ELIMINATE  "High Carb" foods

18.12) Why ELIMINATE alcoholic beverages

18.13) Additional Food Additives to avoid

18.14) POST DIET NOTES

18.15) Post Diet Healthy Snacks

18.16) That Last 10 Lbs of stubborn Fat

18.17) Worthwhile Web Sites for more 

18.18) Illness Related to Diet

19) The Science of FAT + Cholesterol + Diabetes + Oils

        19.0) Ketogenic Dieting ( AKA Atkins Stage-1 )

19.1) CALCULATE YOUR BMI, % Body Fat & IDEAL WEIGHT

        19.2) The links we have been looking for

        19.25) Inflammation (causes heart attacks, cancers)

        19.3) Fats & Oils References

                19.3.0) The Definitive Guide to Cholesterol:

                19.3.1) FATS

                19.3.2) Oils

        19.4) Conventional Wisdom [CW]

        19.5) Carbs

        19.6) NUTS ARTICLES

        19.7 MEDICAL EQUIPMENT

        19.8 VITAMIN NOTES

20) EXERCISE

        19.1) Slow Burn Exercise best to burn fat

        19.2) At Home Workouts * Equipment List

        19.3) Exercise recommendations from ACSM and AHA:

        19.4) How to Safely Gain Weight & Build HUGE Muscles

        

21) Movies, Videos

20.1)  Food, Inc

20.2) Big Bucks, Big Pharma

22) Notes On Diseases

23) Abbreviations

24) ** DISCLAIMER NOTICE:

2) Credits for this document

This diet is inspired by several brutally honest doctors & their extensive research:

Special Credits to Mark Sasson Website & Book http://www.marksdailyapple.com/

* Cardiologist Dr. William Davis. Read his amazing + inspiring articles if you have the time.

 -  Blog  http://heartscanblog.blogspot.com/ 

*   Dr. Robert Lustig, University of California at San Francisco (UCSF) ( See References )

http://www.sugarshockblog.com/2009/09/sugar-the-bitter-truth.html

 * Dr. Loren Cordin  http://thepaleodiet.com/index.shtml

NOTE DISCLAIMER: Always see your doctor before starting any diet.

3) The MAIN FOCUS

* Eliminate ALL High Fructose Corn Syrup [ HFCS ] = Super Sugar

* Reduce ALL sugars & salt as much as possible

* Eliminate ALL Trans Fats [ AKA Hydrogenated Oil ]

* Eliminate ALL Grains ESPECIALLY wheat and all wheat products

* Reduce Carbs: Our body converts all carbs into blood sugar

* Choose from “Low Glycemic Foods” [low in carbs]

>Reasons are FULLY documented in References (18).

3.1) See References for why this diet works:

==============================================

* Reverse obesity, diabetes

* Reduce Risk of heart disease

* Reduce risk of liver disease

* Reduce risk of diabetes

* Lose weight safely

4) Testimonials & Health Problems:

4.0) Primal Diet Success Stories

http://www.marksdailyapple.com/the-book/success-stories/

4.1) The Paleo Diet (tm) Success Stories

http://thepaleodiet.com/success_stories/

4.1.2 Marks Daily Apple Success Stories

* Gastro Intestinal Reflux Disease: cured

http://www.marksdailyapple.com/gerd-sufferers-rejoice/#more-7920

* Diabetes - Chuck cured Diabetes with Paleo Diet

http://www.marksdailyapple.com/the-look-on-the-doctors-face-was-priceless/#more-7531

* Diabetes - Mark cured his Diabetes

http://www.marksdailyapple.com/primal-blueprint-success-story-former-marathoner-beating-diabetes/

* Ditched Diabetes Medications

http://www.marksdailyapple.com/went-primal-ditched-the-diabetes-meds/#more-7284

* Ditched Depression + Obesity

http://www.marksdailyapple.com/regaining-control-michelles-primal-journey/#more-7200

4.1.5) Autoimmune Diseases

- Autoimmune Disease

- How to reverse a leaky gut and stop autoimmune diseases

     http://www.cutthecarb.com/how-to-reverse-a-leaky-gut-and-stop-autoimmune-diseases/

- Dr. Art Ayer Blog - Cooling Inflamation

  http://coolinginflammation.blogspot.com/

4.2 Gallbladder Problems

* More about Paleo Diets, pros & cons

http://www.nerdheaven.dk/~jevk/paleo_intro.php

* Drew Carey lost 80 lbs & cured his diabetes by going on a low carb diet.

IMO, he would have lost the weight without his intensive workouts. It would have just taken longer.

http://www.emaxhealth.com/1275/drew-carey-weight-loss-cured-his-diabetes

4.3) Our own Testimonial for the Sugar & Grain free diet:

* My own asthma has improved  

* We naturally sleep 2 hours less every day.

* My weight & Wife’s weight have dropped below 30 year plateaus.

* Wifes blood pressure dropped to normal for the 1st time in 40 years.

* In addition our POO is now VERY healthy & regular.

* See Dr. Gillian’s POO Guide, next.

4.4) Fingernail Health Guide

http://www.hooked-on-nails.com/naildisorders.html

5) OUR POO IS A GOOD MEASURE OF HEALTH

======================================

* How healthy does your poo look? Bad poo = Bad Diet = Poor Health

http://en.wikipedia.org/wiki/Bristol_Stool_Scale

http://www.gillianmckeith.info/yourbody/health/stoolanalysispoochart.php

* Watch for Dr. Gillians TV Show, “You Are What You Eat,” on cable BBC

- - Channel Saturday Mornings. We highly recommend her show.

http://www.drgillianmckeith.tv/gillianmckeithtv/index.php

* MarksDailyApple on POO

http://www.marksdailyapple.com/poop-health/

* Gut Sense

http://www.gutsense.org/

6) ARE WE SUFFERING FROM Sugar ?

=====================================

See Home Page: http://www.sugarshockblog.com/

There is a very good reason why popular diet books ban sugar and high carb foods. All are converted by our body into blood sugar which must be burned or stored as fat. Our food industry is intent on overloading our bodies with sugar in the form of sweetners, high carbs, & High Fructose Corn Syrup.... WHY ? ? To get us addicted?  We are a nation overloaded with  carbs and sugars. The author of Sugar Shock is not a doctor, but I think she has a VERY important message, more or less confirmed by many other diet books and the doctors I have quoted in References..

 “...Sugar contributes to more than 150 health problems, including addiction, obesity, diabetes, heart disease, cancer, polycystic ovary syndrome, severe PMS, failing memory, depression, mental confusion or "brain fog," ... much more, see this link...

 http://www.sugarshockblog.com/2010/08/sugar-shock-defined.html

and the book,  “Sugar Shock”  

Sugar Shock Book Review:  http://www.marksdailyapple.com/sugar-shock/

PS) ALL carbs including the WORST (grains) are converted by our bodies into blood sugar. If not burned it is sent to FAT.

See REFERENCES for much more:

7) CONTROVERSIAL SUBJECTS

======================================

Dr. Davis & Dr. Cordin frown on these foods while other Low Carb Diets say they are OK. We prefer the “Primal Blueprint” Guidelines .

http://www.marksdailyapple.com/

* Dairy products ( can result in a high insulin response )

* Legumes ( are not fully digested, considered to be Super Carbs)

* “Saturated Fats” are another crazy subject. Paleo & Primal agree that animal fats and fats from most fruits & veggies are healthy.

* What about BUTTER?
http://www.marksdailyapple.com/grass-fed-butter/

* What about BACON?

http://www.marksdailyapple.com/a-quick-guide-to-bacon/

-Applegate Farms

http://www.applegatefarms.com/Products/ProductDetail.aspx?id=2464

-What About SOURDOUGH BREAD ? Grudgingly OK per Mark

http://www.marksdailyapple.com/fermented-foods-health/

-BEER & Alcohol?

http://www.marksdailyapple.com/low-carb-alcohol/

8) DON’T LET FRIENDS SABOTAGE YOUR DIET

========================================

Your Friends Want You To Stay FAT! How To Stop Them!

http://www.youtube.com/watch?v=8W_UGwpy3SU&feature=related

They Want You FAT

http://www.youtube.com/watch?v=nZ8qUkNCNhk&NR=1&

9) Learn about the Corporate HALO EFFECT

==========================================================

Food Industry tries to keep you addicted

A JUNK food that says FAT FREE is still a junk food. It will still make you fat.      

http://www.youtube.com/watch?v=nZ8qUkNCNhk&feature=related

http://nutritiondiva.quickanddirtytips.com/health-halo.aspx

10) After the desired weight loss is achieved

=================================

many High Carb foods can be re-introduced with caution. However Foods which contain  Wheat,  High Fructose Corn Syrup & Trans Fats [ AKA Hydrogenated Oil ] can be banned forever as explained in the REFERENCES section.

11) WHAT IS LEFT TO EAT AFTER

BANNING GRAINS & SUGARS???

=========================================

Everyone asks me this question. Answer: Everything else.  Google Search, “Low Carb Recipes” for a wealth of foods to eat.

11.1)Breakfast Ideas

=================

* Meats

-  Chicken,  hamburger with cheese [no bun],  fish,  Steak, Turkey Sausage, chicken sausage,

-  bacon, Canadian bacon, ham

* Breads

-  Sourdough Breads (limited amount)

-  use Flaxseed oil or avocado instead of butter or margarine

-  Pancakes, waffles made from Almond Flour

* Proteins

-  nuts, eggs, tofu,  Milk low fat or Soy or Almond Milk, cheese, quiche,

* Fruits ** Some fruits may not be good for diabetics

-  Melon, strawberries, blueberries, 1/2 banana, Avocado,

* Cereals

-   Flax-seed,  Buckwheat [Kasha]

* Meals

- Quinche http://www.cooks.com/rec/view/0,1626,157178-242207,00.html

- Leftovers from dinner

- Chile

* Beverages

2% Milk**, Vegetable Juices [salt,sugar free], coffee, tea,  Smoothie

NO Fruit Juices - Too much fructose in one serving

11.2) Lunch Ideas

===============

* Salads

-   Greek Salad, chicken salad, 20 olives, Shrimp Salad, chefs salad

* Meats + Protein

-  Can of Tuna, cheeseburger (no bun), omelet, ham, beef, nuts, Greek yogurrt

* Soups

-   Chicken-vegetable soup, bean soup

11.3) Dinner Ideas

===============

(See recipes below for MUCH more)

* Meats + Protein

-  Veal, pork chops, chicken, lean beef, eggs, Fish, lean steaks, pork, chicken sausage

* Salads

-  Greek Salad, chicken salad, 20 olives, Shrimp Salad, chefs salad

* Soups

-   Chicken-vegetable soup, beef - veggy stew

* Stews

-  Beef stew +  veggies

11.4) SIDE DISHES

==============

All fruits, veggies & nuts are recommended

11.45) SNACKS

=================

* Primal Blueprint Healthy Snack List  

http://www.marksdailyapple.com/primal-blueprint-snacks/#more-13891

* Crackers, Pie Crust, Turkey Stuffing, Energy Bars

http://www.marksdailyapple.com/top-10-ways-to-go-nuts/

* Dates, Figs, Beries, nuts, avocodo

11.5) BEVERAGES ALLOWED -

Sugary drinks & fruit juices not allowed: too many concentrated carbs

===================================================

* 2% Milk**, Almond Milk, Coconut Milk,

* Water mixed with a small amount of fruit juice [salt + sugar free],

* black coffee, teas

* Vegetable Juices [salt & sugar free ]

* Smoothies made from low fat milk & fruits

* Carbonated Water, club soda

* Healthy Detox Smoothie (See Recipes)

* Health Benefits of Green Teas

Speed Up Weight Loss: fight belly fat, fat blocker, boost metabolism, increase endurance, anti-fatigue, benefits brain & immune system, MUCH MORE:

http://www.green-tea-health-news.com/

Best Prices here:   http://www.nutsonline.com/coffeesteas/greenteas/japan-green.html

FRUIT JUICE HEALTH PROBLEMS

http://www.medicinenet.com/script/main/art.asp?articlekey=51550              

* MDA - Healthy Beverages (Soda Alternatives)

http://www.marksdailyapple.com/soda-alternatives/

* Coffee High in Antioxidents

http://www.msnbc.msn.com/id/9105892/

* Soy Milk = Avoid

http://www.marksdailyapple.com/10-things-to-know-about-tofu/

* Almond Milk = OK

Recommended in these 2 recipes

 EGGNOG http://www.marksdailyapple.com/primal-eggnog/

Custard Pudding http://www.marksdailyapple.com/dairy-free-custard/

* Beer, Alcohol

11.5.1) SUPER FOODS

================================

* Protein Powder non dairy and non soy

http://www.bobsredmill.com/hemp_protein_powder.html

* Spirulina Algae Powder

http://www.nutsonline.com/cookingbaking/powders/spirulina/

* Chlorella Algae Powder

http://www.nutsonline.com/cookingbaking/powders/chlorella.html

11.6) SODA POP HORROR STORY  

=============================

http://www.sugarshockblog.com/2009/09/sugar-the-bitter-truth.html  at 10:56

1 - 12 ounce can of soda pop per day adds 13 lbs of fat per year

1 - 20 ounce can of soda pop per day adds 26 lbs of fat per year

1 - 44 ounce can of soda pop per day adds 57 lbs of fat per year

Even worse, soda pop is LOADED with “High Fructose Corn Syrup” ...

see REFERENCES for how HORRIBLE this is on our health.

Soda Pop and Fruit Juices are major contributors to obesity & resulting health problems.

For more, Google Search “Soda Pop Dangers”

Soda Pop: An absurdity so egregious it’s painful to type, let alone view on the screen

http://www.marksdailyapple.com/coca-cola-partners-american-academy-family-physicians/#more-8986

12) SHOPPING TIPS

=============================

READ THE LABELS. GENERAL RULES.

1) If it has ingredients we don’t understand, BEWARE.

2) If it has more than 3 ingredients BEWARE.

3) If it has any of the following, put it back on the shelf per the REFERENCES.

* Trans Fats, Hydrogenated Oil, or partially hydrogenated oil

* High Fructose Corn Syrup [ Super Sugar ]

* Sugar, sucrose, saccharin, aspartame, sucralose, neotame, acesulfame potassium, and stevia.

 - sorbitol and xylitol,

* See  “Additional Food Additives to Avoid” in references

13) ACCEPTABLE FOODS LIST

==========================

You will NOT go hungry! Eat liberally from all non-processed meats.

Fresh Meats, eggs,  fish, veggies, nuts, fruits.

14A) LEGUMES [WITH GLYCIMIC INDEX]

===========================================

GREATLY REDUCE BEAN CONSUMPTION

Beans  RATED AVOID BY Paleo, & Primal  DIETS. They contain Anti Nutrients.

http://www.newtreatments.org/why%20are%20grains%20and%20legumes%20so%20unhealthy

http://en.wikipedia.org/wiki/Antinutrient

14B) GRAIN REPLACEMENTS

( NOT ALLOWED during weight loss period:  Barley, Bulgur, Couscous, Millet, Oats, Rye, Wheat )  

See References for the complete horrible story of WHY

Above may be added back into diet [ limited amounts ]

after desired weight loss except Wheat

=========================================================

Gluten Free Grains list: http://www.csaceliacs.org/gluten_grains.php#W

 [GI=Glycemic Index]

Best are lowest on the Glycemic Index.

14.1) Almond Flour replaces Wheat Flour        [unsweet]         [GI-35]

A-OK on Primal Diet

14.2) Amaranth                                [GI-35]

==================

Many varieties; related to spinach, beets and pigweed. Tiny seeds are commercially available whole, or ground into a light brown flour with a nutty taste. Mark has no opinion on this one.

14.3) Buckwheat Groats ( Kasha )                [GI-54]

========================

Roasted buckwheat groats, with a toasty, nutty flavor. Grain ( for cereal) or flour.( for pancakes)

CAUTION _ Russian kasha may also contain millet and oats.

Kasha NOT acceptable for Primal Diets

http://www.marksdailyapple.com/dear-mark-visting-family-primal-compromises-and-grain-alternatives/

14.35 Coconut Flour is A-OK for Primal Diets

===================================

14.36 Corn Not Acceptable

========================

http://www.marksdailyapple.com/corn-is-not-a-vegetable/

14.4) Edamime (Soybeans)

========================

Processed soybean products =  Edamime is OK

http://www.marksdailyapple.com/10-things-to-know-about-tofu/

14.5) Ezekial Cereal, breads, buns                [GI-25 or less]

========================

Controversial, not recommended by paleo/primal

Made from sprouts http://www.foodforlife.com/

Eat Sourdough Bread instead [limited amounts]

14.6) Flax-seed                                [GI-32]

============

Seed of ancient medicinal herb, with a nutty flavor. Used whole, toasted or sprouted; ground into meal; or pressed into oil. High in fiber.

14.8 Quinoa  Will cause digestive reactions in some people.

http://www.marksdailyapple.com/alternatives-to-grains-quinoa/

14.9 Soy Products are a No No

http://www.marksdailyapple.com/soy-scrutiny/

15) FOOD SWAPS TO REDUCE CARBS

==============================================

http://www.divinecaroline.com/22177/87164-eleven-easy-food-swaps-biggest

http://www.nhs.uk/Livewell/loseweight/Pages/Healthyfoodswaps.aspx

http://www.dlife.com/diabetes/information//food_and_nutrition/menu_planning/healthy_swaps.html

Boxed foods for fresh fruits + Veggies

Butter for fruit spread or avocado, or Flax Seed Oil, or Olive Oil Dip on bread

Chocolate, milk for dark chocolate

Chocolate syrup for Cocoa Powder

Cookies + chips  for air popped popcorn or fruits

Fruit Juice for the actual fruit

Granola for crushed nuts on yogurt

Ice Cream for frozen yogurt or home made fruit bar

Mayonnaise for Avocado olive oil

Noodles for Tofu Shirataki  

     http://heartscanblog.blogspot.com/2010/10/noodles-without-headaches.html

Pancakes with wheat flour for pancakes with Almond Flour

Pasta for "Spaghetti Squash."

Pizza Pie Crust for Portobello Mushrooms

Pizza Pie Crust for  almond flour

Popsicles for frozen fruits

Potatoes mashed  for mashed cauliflower

Potatoes in stew for Turnips - Yumm

Potatoes for 1/2 sweet potato ** { high glycemic index food }

Rice, couscous, & other grains for lentils or kasha

Salad dressings, dips, ketchup for mustards, salsas, low sugar ketchup's,vinegars

Sauces fattening for fresh salsa

Soda, diet for fizzy water or water mixed with a little fruit juice or lemon

Sugar for spices such as cinnamon, nutmeg, cloves

Waffles for Waffles made made with Almond Flour

Yogurt high sugar for fat free sugar free Greek yogurt

16) * Catabolic Low Carb Foods

==============================

Catabolic foods burn up more calories than they supply.  

Catabolic foods are the opposite of Anabolic foods.  

* Complete list of Catabolic Foods

http://www.drkaslow.com/html/catabolic_foods.html

16.1) HIGH GRADE CATABOLIC FOODS

FRUIT:

Black/Blueberries               Limes                  Pineapple        Cantaloupe

Grapefruit                Oranges        Plums                Strawberries

Lemons                Raspberries        Pears                Watermelon

VEGETABLES:

Artichokes                Celery                Parsley        Sweet Potato

Asparagus                Cucumbers        Peppers        Tomato

Broccoli                Eggplant        Radishes        Zucchini

Brussels Sprouts        Leeks                Spinach        Lettuce

Carrots

16.2) LOW GRADE CATABOLIC FOODS                           

FRUIT **:

( Some fruits contain relatively high carbs & may not be suitable for diabetics)

Apples                        Cherries        Honeydew Melon

Peaches                Apricots        Grapes

Nectarines                Tangerines

 VEGETABLES:

Beans-green                               Cauliflower                            Endive                         Peas

Beans-string                               Chives - fresh                         Garlic                          Pumpkin

Beets                                  Corn                                      Onions                                         Red Cabbage

Cabbage                     Dill Pickles                             Parsnips                      Turnips

 SEAFOODS:

Crabs                                                  Lobster-cooked               Trevally                       Tuna

Flounder                    Mussels                                 Clams - cooked

Frogs legs                                   Shrimps/Prawns             Cod-steaks                      

17) RECIPES LOW CARB

========================

17.0) Primal Recipe Sites

* ThisPrimalLife

http://thisprimallife.com/

17.1) * Multiple Paleo Diet Recipes -

http://everydaypaleo.com/2010/08/04/everyday-paleo-pizza/

http://www.marksdailyapple.com/low-carb-substitute/#more-6950

* 10 Meals in 15 Min or Less

http://www.marksdailyapple.com/10-primal-meals-in-15-minutes-or-less/

* There are THOUSANDS of low carb recipes in the Internet.

-  Google Search  for ‘Low Carb Recipes’

http://www.google.com/#hl=en&source=hp&q=low+carb+recipes

17.2) Beef & Cabbage Casserole

=======================

http://www.cooks.com/rec/doc/0,1627,159175-253202,00.html

17.2.1) Bread, Spinach

=====================

http://www.marksdailyapple.com/spinach-bread/

17.2.2 Bread Wheat Free

====================

http://www.elanaspantry.com/gluten-free-bread-20/

17.2.3) Bread Walnut-Carrot

========================

http://www.marksdailyapple.com/carrot-walnut-bread/

17.2.4 Cabbage, Sweet Potato, & Meat Casserole

=======================================

http://www.marksdailyapple.com/forum/showthread.php?16151-I-think-the-time-has-come-to-say-goodbye&p=229359#post229359

17.3) Chicken Recipes

===================

http://www.lowcarb-recipes.net/recipes/Main-Dish/Chicken/

17.3.0 Cookies

=================

http://www.marksdailyapple.com/forum/showthread.php?8874-Best-Primal-Cookies

17.3.1) Crab Cakes

==================

http://www.marksdailyapple.com/breadless-crab-cake/

17.3.2) Cupcakes

==================

http://www.elanaspantry.com/flourless-chocolate-cupcakes/

17.3.3) Custard Pudding

==================

http://www.marksdailyapple.com/dairy-free-custard/

17.4) Desserts

===================

* Peanut** Butter & natural fruit preserves

* Large list of vegetarian Desserts:  

   http://healingfromlupus.blogspot.com/search/label/raw%20vegan%20dessert        

17.5) Edamame = ripened soybeans-Crispy Edamame Snack-Lisa

================================================

Considered a high carb grain by paleo & primal - limit usage

http://allrecipes.com//Recipe/crispy-edamame/Detail.aspx

17.6) Eggplant Parmesan

====================

http://allrecipes.com//Recipe/eggplant-parmesan-i/Detail.aspx

17.61) Eggnog

==================

http://www.marksdailyapple.com/primal-eggnog/

17.7) French Fries Swap

===================

http://www.dlife.com/diabetes/information/food_and_nutrition/menu_planning/healthy_swaps.page04

17.8) Kasha Breakfast recipe (Buckwheat Groats)

================================

http://www.wholefoodsmarket.com/recipes/341

17.9) Lasagna Veggie

======================

http://www.foodnetwork.com/recipes/calorie-commando/vegetable-lasagna-recipe/index.html

17.9.5 Noodles ( made from Tofu )

http://www.house-foods.com/Tofu/tofu_shirataki.aspx

http://heartscanblog.blogspot.com/2010/10/noodles-without-headaches.html

19.91) Pancakes & Waffles

===================

Almond + Banana Pancakes + Waffles

http://www.marksdailyapple.com/almond-banana-pancakes/#more-9444

Coconut Pancakes & Waffles

http://www.marksdailyapple.com/primal-coconut-pancakes-and-waffles/

17.10) Potatoes Mashed Substitute

============================

1)Mix an equal amount of either turnips (about 8 grams of carbs and 3 grams of fiber per cup), rutabaga (about 15 grams of carbs and 3 grams of fiber per cup), cauliflower

(about 3 grams of carbs and 2 grams of fiber per cup) or some combination of the three.

For extra flavor, add minced garlic (raw or gently cooked),  mix in some grated parmesan, romano, or asiago cheese.

2) Mix caulifour & greek yogurt in a blender.

17.10.1) Pizza Crust, PERFECT

=========================

Video  http://www.marksdailyapple.com/primal-blueprint-recipe-perfect-primal-pizza/

17.12) Pizza, Portobello

=====================

Make your own Pizza called a Portobello Pizza that has large mushrooms instead of fattening + unhealthy crust...

Mmmmm Mmmmmm Mmmmm Yummy Yummy Gooooooood Shrooms

http://allrecipes.com//Recipe/portobello-pizza/Detail.aspx

http://www.foodnetwork.com/recipes/rachael-ray/portobello-pizzas-recipe/index.html

http://www.ehow.com/how_5797420_portobello-pizza-recipe.html

17.14) Pizza with Almond Flour or Soy Flour Crust

=========================================

* Make your own Pizza using crust made with almond flour.

http://everydaypaleo.com/2010/08/04/everyday-paleo-pizza/

* Soy Flour Crust

http://www.cooks.com/rec/view/0,1659,140184-247199,00.htm

17.10.1) Pumpkin Pie

==========================

http://thisprimallife.com/2009/11/primal-pumpkin-pie-paleo-too/

7.15) Quiche - with Spinach is really good - Lisa

====================================

http://allrecipes.com//Recipe/spinach-quiche/Detail.aspx

Spinach Quiche is a really good .[ delete the pie crust ]

17.16) ROAST BEEF MELT

=====================

2 slices Ezekiel bread, 2 slices fat free cheese, 4 ounces sliced roast beef, 1 tblspoon brown mustard, 3 thin slices yellow onion. Toast on the grill*

17.11 Rolls, Coconut Flower

==========================

https://home.timconrad.org/display/taci/Coconut+Flour+Rolls

17.12 Smoothie for Healthy Detox

===========================

1 Tablespoon of Spirulina  http://www.nutsonline.com/cookingbaking/powders/spirulina/premium.html

1 Tablespoon of Chlorella  http://www.nutsonline.com/cookingbaking/powders/chlorella.html

1 Tablespoon of Diatomacious Powder

http://www.earthworkshealth.com/human-use.php

http://www.earthworkshealth.com/human-use-testimonials.php

2% Milk,  Almond Milk

Your favorite fruits

Mix in a blender

Add a tablespoon of flaxseed oil to the drinking cup after blending & stir

We enjoy a glass of this every morning, except we use 1 tablespoon instead of a teaspoon.        

17.17) VINEGAR HEALTH BENEFITS

=============================

http://www.ehow.com/about_5097476_health-benefits-white-vinegar.html

Home Made Apple Vinegar

http://www.earthclinic.com/Remedies/how_to_make_apple_cider_vinegar.html

18) REFERENCES

============================

18.0) BEWARE “STARVATION MODE,” can’t lose weight?

===============================================

You cannot trick your body into burning fat by starving yourself. If you try to starve yourself, ( less than 1,000 calories a day) your body will simply switch to “Starvation Mode” to save fat and burn muscle. [controversial] This situation becomes insanely complex.

http://wiki.answers.com/Q/If_you_starve_yourself_does_your_body_use_fat_or_muscle_first

* “Starvation Mode” is a MYTH

http://fattyfightsback.blogspot.com/2009/03/mtyhbusters-starvation-mode.html

http://stunteating.com/2010/06/02/the-myth-of-starvation-mode/

* 17 reasons for not losing weight

http://www.marksdailyapple.com/17-reasons-youre-not-losing-weight/

* Break Through Your Weight Loss Plateau

 http://www.marksdailyapple.com/weight-loss-plateau/

                       

18.1) * SPECIAL RECOGNITION FOR THIS DOCUMENT:

========================================

These fine doctors deserve the best for going public with their research!

* Cardiologist Dr. William Davis. Read his amazing articles if you have time

Blog  http://heartscanblog.blogspot.com/   

* Dr. Robert Lustig  ( See References ), University of California at San Francisco (UCSF)

http://www.sugarshockblog.com/2009/09/sugar-the-bitter-truth.html

18.2) * SPECIAL NOTICE: Dr. Loren Cordain, and Mark Sasson

===========================================================

They state that the human has evolved to be a hunter-gatherer and designed to eat fish, meat, eggs, nuts, eggs, fruits & veggies. Man was NEVER intended to eat all the sugar, grains, & starches in our modern packaged food diets. Dr. Cordain’s & Mark Sasson’s books have  more detailed research than I can ever find on my own.

* Dr. Loren Cordin  The Paleo Diet  ISBN 0-471-41390-9

* The Paleo Diet Dr. Loren Cordin  http://thepaleodiet.com/index.shtml

   - PaleoDiet Website:  http://everydaypaleo.com/

   -  Dr. Cordain Interviews   http://thepaleodiet.com/audio_interviews.shtml

   - Testimonials:  http://thepaleodiet.com/success_stories/

   -  Interviews: http://thepaleodiet.com/audio_interviews.shtml

   -  Blog:   http://thepaleodiet.blogspot.com/     

   - Good Video: http://www.youtube.com/watch?v=vnGNZ6RDjlg&

Marks Daily Apple Blog, EXCELLENT book, “Primal Blueprint”

     http://www.marksdailyapple.com/

       

18.3) Worthwhile Diet Books for similar diets:

====================================

We see that they are all very similar. No grains, No Sugars, reduce carbs, etc

* Eat This Not That                           ISBN 978-1-60529-538-1                                       

* The Mediterranean Diet                   ISBN 0-06-057878-5                     

* The Primal Blueprint - http://primalblueprint.com/products/The-Primal-Blueprint.html

*  The Primal Blueprint Cookbook same link as above

* The Paleo Diet                            ISBN 0-471-41390-9

* Life Without Bread -

http://www.amazon.com/Life-Without-Bread-Low-Carbohydrate-Diet/dp/0658001701/

18.4) USDA LIST OF CARBS + GLYCEMIC INDEX LISTS

============================================

* Carb listing by name

http://www.nal.usda.gov/fnic/foodcomp/Data/SR18/nutrlist/sr18a205.pdf

* listing by carb numbers

http://www.nal.usda.gov/fnic/foodcomp/Data/SR18/nutrlist/sr18w205.pdf

* Bad Carbs List - Everything on this list has a healthy low carb substitute

http://www.vincesmuscleshop.com/Bad-Carbs.htm

* Glycemic Index Listings

http://www.montignac.com/en/ig_tableau.php

http://www.glycemicindex.ca/glycemicindexfoods.pdf

18.5) * What is WRONG with the Atkins Diet?

===================================

http://heartscanblog.blogspot.com/2010/03/atkins-diet-common-errors.html

18.10) Why ELIMINATE  "High Carb" foods

[which are mostly 1-3 above - includes all sugary foods

========================================================

These foods contain Trans Fats, sugar or High Fructose Corn Syrup  which are

addictive, can cause obesity, and health damage as detailed in above links.

* Also Heart Disease

http://www.lowcarb.ca/articles/article152.html

http://www.cnn.com/2010/HEALTH/04/12/glycemic.diet.heart/index.html

18.12) Why ELIMINATE alcoholic beverages

=============================

We all know that alcohol causes liver damage and the body converts alcohol into sugar.

Women < 1 drink daily Men < 2 drinks daily to help prevent liver damage.

18.13) Additional Food Additives to avoid

=====================================

MUCH more. Google "most unhealthy food additive"s. If we can’t understand what it is, it does not belong in our bodies.

* 12 Food Additives to avoid

http://health.msn.com/nutrition/slideshow.aspx?cp-documentid=100204508

* Unhealthy Food Additives

http://www.healthy-eating-politics.com/food-additives.html

* 100 unhealthy foods

http://www.x-raytechnicianschools.org/florida/the-100-most-unhealthy-foods-in-the-american-diet/

* 4 MOST harmful-Hydrogenated Oil, refined grains, salt, hi fructose corns syrup

http://www.rd.com/living-healthy/4-most-harmful-ingredients-in-packaged-foods/article14901.html

* Disease caused by food additives

http://www.avianweb.com/diseasescausedbytoxins.html

 

18.14) POST DIET NOTES

===========================

After we have reached our target weight, then  we can add many foods back into our diets.

Except:

* No Trans Fats - AKA Hydrogenated Oils EVER

* Restrict High Fructose Corn Syrup [ HFCS ]

* No Wheat or Wheat products.- EVER

* Watch weight carefully & cut back on problem grains as necessary

18.15) Post Diet Healthy Snacks

============================

Harmony Recommends Classic Crunches

( contains small amounts of salt & sugar )

http://www.mrsmays.com/products_classicCrunches_mrsmays.html

18.16) That Last 10 Lbs of Stubborn Fat

===============================

Is it impossible to get rid of that last 10 lbs of body fat Can it be done?

* 17 Reasons for not Losing Weight

http://www.marksdailyapple.com/17-reasons-youre-not-losing-weight/

“The Total Body Workout by Deni Preston”

http://deniprestonfitness.com/

which can also be seen on the Mormon TV Network, channel BYU

http://www.byub.org/

* How to Lose the Last Few Pounds of Abdominal Fat - Venuto

http://www.weightlossforall.com/abdominal%20fat.htm                     

* Tips to lose those last 10 lbs

http://www.thehealthymoms.net/2010/05/tips-to-lose-those-last-10-pounds.html

* Prevention Mag: Lose that Last 10 Lbs

http://www.prevention.com/losethelast10lbs/index.shtml

18.17) Worthwhile Web Sites for ACCURATE CREDIBLE info

===============================================

* The Daily Lipid - http://blog.cholesterol-and-health.com/

* Mark’s Daily Apple -  http://www.marksdailyapple.com/

* Dr. William Davis Heart Scan Blog -  http://heartscanblog.blogspot.com/

* Low Carb Show - http://www.thelivinlowcarbshow.com/shownotes/

* Girl Gone Primal - http://girlgoneprimal.blogspot.com/

* Robb Wolff Blog - http://robbwolf.com/tools/

19) The Science of FAT + Diabetes + OILS

======================================

19.0 Ketogenic Diet

Ketogenic Diet = Zero Carbs per day for weeks or months. Atkins promotes this diet and it is measured using Katostix pee strips.

The diet is exclusively meats & fats to keep the body into ketosis for extended periods of time..  Test urine 2 hours after eating.

All About Ketosis -

http://www.lowcarb.ca/tips/tips011.html

http://www.marksdailyapple.com/dear-mark-ketosis/

Ketostix @ Amazon -

http://www.amazon.com/Ketostix-Reagent-Strips-Urinalysis-Ketone/dp/B0000532GJ

Using Ketostix - http://www.doingatkins.com/ketostix

Signs of Ketosos - http://www.atkinsdietbulletinboard.com/forums/atkins-low-carb-dieting-faqs/6762-what-physical-signs-being-ketosis.html

Ketosis Affects before & after 3 weeks MDA

http://www.marksdailyapple.com/low-carb-diets-affect-short-term-memory/

Where Does The Glucose Come From - Ketosis or Carbs

http://www.marksdailyapple.com/glycogen/

17 Reasons for not Losing Weight

http://www.marksdailyapple.com/17-reasons-youre-not-losing-weight/

Why the SUDDEN weight loss following a Plateau-Stalls & Whooshes?

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

   

 19.0.5) How to lose 1 lb of BODY FAT

 * 1 lb of Body Fat = 3,500 calories.

* losing 1 lb of body fat by exercise:

  ==========================

* Backpacking, Hiking with pack @ 651 Cal/hr = 5.4 hrs

* Bicycle 12 MPH @ 700 cal/hr for 5 hours

* Calisthenics, light, pushups, situps @ 325 cal/hr = 10.7 hrs

* Aerobics, general @ 600 cal/hr = 5.8 hrs

http://www.nutristrategy.com/activitylist.htm

Or just eat 3,500 calories less food per week (500 less calories per day)

     

19.1) CALCULATE YOUR BMI, % Body Fat & IDEAL WEIGHT:

http://www.halls.md/body-mass-index/av.htm

http://www.free-body-fat-calculator.com/

http://lowcarbdiets.about.com/library/blbodyfatcharts.htm

* Track & measure your food intake

- - Fit Day -         http://www.fitday.com/

- - NutritionData.Com

http://nutritiondata.self.com/

* Food Pyramid CHARTS + Exercise Pyramid

http://www.marksdailyapple.com/how-to-succeed-with-the-primal-blueprint/

19.2) The links we have been looking for:

=====================================

* You Suck As A man

http://www.briansekula.com/blog/2010/10/04/you-suck-as-a-man/

* ALL of Marks Daily Apple Definitive Guides in One Place

http://www.marksdailyapple.com/category/definitive-guide/

* Leptin Resistance goes hand in hand with with insulin resistance [Type-2 Diabetes]

http://www.ehow.com/about_6395134_connection-between-leptin-insulin.html

* Belly Fat Increases Early Death Risk Significantly

http://www.marksdailyapple.com/belly-fat-increases-early-death-risk/

* Reprogram our genes for Effortless Weight Loss, Vibrant Health and Boundless Energy”

The Epigenome. http://www.marksdailyapple.com/epigenetics/#more-10728

* High Carbs Linked to Baldness  

http://www.thepaleodiet.com/articles/Hyperinsulinemic%20Diseases%20Final.pdf

* Cholesterol Primer [this is good]

http://www.marksdailyapple.com/forum/showthread.php?4723-Cholesterol-A-Primer-%28Attempt-2

19.25 INFLAMATION  (causes heart attacks, cancers)

=========================

Top 10 Foods for Inflamation & Anti-Inflamation

http://www.chicagonow.com/blogs/clean-convenient-cuisine/2010/09/best-and-worst-top-10-most-inflammatory-and-anti-inflammatory-foods.html

Inflammations causes cancers (Neu5Gc from BEEF)

http://cancershield.net/id23.html

http://juvenon.com/jhj/vol8no3w.htm

Belly Fat: Indicates Inflammation & Heart Disease Risk

http://www.marksdailyapple.com/belly-fat-increases-early-death-risk/

19.3) Fats & Oils References

=========================

PUFA = Polyunsaturated Fats  MUFA = Monounsaturated Fats

SFA = Saturated Fats

19.3.0) The Definitive Guide to Cholesterol ( for  Brian )

http://www.marksdailyapple.com/cholesterol/

http://heartscanblog.blogspot.com/2010/07/carbohydrate-ldl-double-whammy.html

http://www.lewrockwell.com/orig5/mercola51.1.html

http://www.lewrockwell.com/orig5/mercola51.1.html

* MDA - The Cholesterol Primer

http://www.marksdailyapple.com/forum/showthread.php?4723-Cholesterol-A-Primer-%28Attempt-2

19.3.1) FATS

* MDA The Definitive Guide to Saturated Fat

http://www.marksdailyapple.com/saturated-fat-healthy/

* Yes you MUST eat fat message thread

http://www.marksdailyapple.com/forum/showthread.php?5079-Yes-you-MUST-eat-fat!

* MDA Guide to PolyUnsaturated Fats (PUFA  )

http://www.marksdailyapple.com/polyunsaturated-fat/

* MDA The Definitive Guide to Fats  

http://www.marksdailyapple.com/fats/

*  MDA Guide to Saturated Fats (SFA )

http://www.marksdailyapple.com/fat-fills-you-up/

* MDA A Primal Primer: Animal Fats

http://www.marksdailyapple.com/yet-another-primal-primer-animal-fats/

* MDA How to Eat More Fats

http://www.marksdailyapple.com/sara-says-eat-fat/

19.3.2) Oils

PUFAs: Vegetable Oil. Ick.

The Definitive Guide to Oils

* Almond Oil

http://www.marksdailyapple.com/almond-oil/

* Canola Oil

Canola Oil Q&A

* Butter

Is All Butter Created Equal?

* Coconut Oil - Super Food

http://www.marksdailyapple.com/coconut-oil-health-benefits/

http://www.marksdailyapple.com/the-wonderful-world-of-coconut-products/

See extensive comments for great ideas on using this oil

http://www.marksdailyapple.com/healthy-oils/

* Miracle Food Category - many health claims including:

* Take one tablespoon in the morning 1 in the afternoon every day for 30 days:

1) slashes high blood pressure                2) circulation problems improved

3) mood swings gone                                4) constipation cured

5) arthritis pain reduced or eliminated        6) improved immune system

7) cholesterol normalized                        8) acid reflux reduced or gone

9) rapid weight loss of 10 lbs                        10) startling health benefits

11) speeds up metabolism                        11) Kills toenail fungus

http://www.organicfacts.net/organic-oils/organic-coconut-oil/health-benefits-of-coconut-oil.html

* Coconut-Smart Fuel

http://www.marksdailyapple.com/coconut/

* OLIVE OIL

Is All Olive Oil Created Equal?

* PALM OIL

===============================

http://www.marksdailyapple.com/palm-oil-nutrition/

http://www.marksdailyapple.com/healthy-oils/

http://www.tropicaltraditions.com/red_palm_oil.htm

Peanuts [ AVOID]

==============================

http://www.marksdailyapple.com/aflatoxins-or-another-reason-to-shun-peanuts/

TROPICAL OILS

==============================

http://www.marksdailyapple.com/guest-post-by-modern-forager-the-tropical-oils/

WALNUT OIL

==============================

http://www.marksdailyapple.com/walnut-oil/

FISH OILS SOME ARE BAD SOME ARE GOOD

=====================================

Beware not all fish oils are the same. Here is the TRUTH about fish oil.

There is a simple test to tell the difference.

Fish oil supplements in the Natural Triglyceride (TG) form offer numerous advantages when compared to those in the Ethyl Ester (EE) form; Oils in a TG form are completely safe to consume, are 100% natural, provide increased absorption, and are much more stable. While fish oil EEs are a source of omega-3 fatty acids, research shows that they are not as beneficial to the consumer as fish oils in the natural TG form.

The question remains “why are most fish oil supplements being sold as EEs”? There is only one reason - economics. The process to convert fish oil EEs back to TGs is costly. Bulk oil costs for TG concentrates are typically 30-40% higher than EE concentrates. So to reduce costs and increase profits producers of fish oil supplements choose to use EE concentrates for their product. While some countries have gone as far as banning the sale of EE fish oils, other countries such as the US, Canada, and the UK allow the sale of fish oils in EE form and do not require that the fish oil form is specified on the label, leading consumers to believe the product is natural.

How can I determine if my fish oil is a natural triglyceride [TG] or an ethyl ester[EE]?

There is a simple, inexpensive and rapid method to determine if a fish oil is in the TG or EE form by using polystyrene (Styrofoam) cups.

Method:

1. Measure and place 20ml of fish oil in a polystyrene cup. Place the cup on a plate to avoid any mess.

2. Observe the cup after 10 minutes. If the fish oil has leaked significantly through the cup it contains EEs.

Due to their chemical composition, Ethyl Ester (EE) fish oils will actually eat straight through a polystyrene cup. This effect will become evident after just a few minutes, and significant leakage is seen after 10 minutes. Natural Triglyceride (TG) fish oils placed in the same cup will not show leakage after 10 minutes. Natural TG fish oils may show leakage through the cup in very small amounts after 2-3 hours.

http://www.ascentahealth.com/health-science/science-articles/fish-oil-triglycerides-vs-ethyl-esters-as-nature-intended

Video proves this to be true:

http://www.youtube.com/user/donoharm08

So bottom line, the better fish oils do not dissolve a Styrofoam cup.

19.4) Conventional Wisdom [CW]

=============================

Excellent Article from Marks Daily Apple

http://www.marksdailyapple.com/the-definitive-guide-to-conventional-wisdom/

19.5) Carbs

==============================

* Dial In Your Carb Count

http://www.marksdailyapple.com/dial-in-your-carb-count/

19.6) NUTS ARTICLES

==========================

* Almonds

http://www.marksdailyapple.com/almonds/

* About Nuts

http://www.marksdailyapple.com/nuts/

http://www.marksdailyapple.com/this-is-a-cringe-free-headline-about-nuts/

* Nuts & Omega 6

http://www.marksdailyapple.com/nuts-omega-6-fats/

* Peanuts [Avoid]

http://www.marksdailyapple.com/aflatoxins-or-another-reason-to-shun-peanuts/

* Seeds

http://www.marksdailyapple.com/quick-guide-edible-seeds/

19.7 MEDICAL EQUIPMENT

======================

* Diabetes: LifeScan OneTouch UltraMini, favorite of Dr. Davis

19.8 VITAMIN NOTES

========================

* Vitamin B12

vitamin B12 occurs naturally only in animal products (eggs, meat, milk)

  - Effects of Vit B12 Deficiency:

  http://en.wikipedia.org/wiki/Vitamin_B12_deficiency

  http://www.bbc.co.uk/news/health-11569602

* Vitamin D3

Vitamin D3 Link

* Beware of Misinformation on Vitamin D

http://heartscanblog.blogspot.com/2009/01/dangerous-mis-information-on-vitamin-d.html

* All about Vitamin D, history & proven illnesses it cures

http://www.lewrockwell.com/miller/miller25.html

* 10,000 IU D3 Gelcaps Daily to achieve correct blood level in most people

  -Proper 25(OH)D Blood Level is 60-70 ng/ml Toxicity overdose > 120-130 ng/ml

http://heartscanblog.blogspot.com/search/label/vitamin%20D

*  D Council: Toxicicity overdose > 40,000 IU Daily

   http://www.vitamindcouncil.org/vitaminDToxicity.shtml

   http://www.easy-immune-health.com/Overdose-on-Vitamin-D.html

* Megadoses 50,000 IU daily required by some people

http://www.inspire.com/groups/national-osteoporosis-foundation/discussion/vitamin-d-50-000-iu-daily/

* D Council: Vitamin D Test Kit & Dosage= 1,000 IU per 25 lbs of body weight

D Council: Optimal 25(OH)D Blood level is between50–80 ng/ml

http://www.vitamindcouncil.org/health/deficiency/am-i-vitamin-d-deficient.shtml

* Mark Explains Vitamin D

http://www.marksdailyapple.com/vitamin-d-sun-exposure-supplementation-and-doses/

Vitamin D Crucial to immune system

"...the T cell must have vitamin D or activation of the cell will cease. If the T cells cannot find enough vitamin D in the blood, they won’t even begin to mobilise. ”

http://www.ivanhoe.com/channels/p_channelstory.cfm?storyid=23742

http://www.telegraph.co.uk/health/healthnews/7379094/Vitamin-D-triggers-and-arms-the-immune-system.html

D Council: What diseases are associated with vitamin D deficiency?

============================================

* Osteoporosis                * heart disease,

* hypertension,                 * autoimmune diseases, arthritis

* certain cancers,                 * depression,

* chronic fatigue,                 * chronic pain comprises

http://www.vitamindcouncil.org/vdds.shtml

Additional Diseases/conditions associated with vitamin D Deficiency

* malformed, brittle bones, bone fractures and osteoporosis, stooped posture

* Rickets,  Multiple Sclerosis, Type 2 diabetes,  Arthritis

* Increased risk of cancers

* bone pain, muscle cramps, tingling, weakness, loss of height.  

* Cardiovascular Disease

* high blood pressure (hypertension)

http://www.wrongdiagnosis.com/v/vitamin_d_deficiency/intro.htm

Vitamin D Linked to PMS

http://www.fightingfatigue.org/?p=2045

Vitamin D proven to prevent Flu

http://blog.cholesterol-and-health.com/2010/03/proven-viamin-d-prevents-flu-throw-out.html

University of California has proven that Vitamin D prevents breast cancer

http://www.youtube.com/watch?v=TQ-qekFoi-o

Vitamin D Deficiency causes Osteoporosis

Cure/prevent Osteoporosis with simple vitamins, better than drugs!

http://heartscanblog.blogspot.com/2010/08/homegrown-osteoporosis-prevention-and.html

* My favorite Vitamin Shops for 5,000 IU D3 Gelltabs:

http://www.drugstore.com/products/pr...367&aid=332800

http://www.swansonvitamins.com/NWF182/ItemDetail

* Home Test Kits, 25(OH)D Blood Level should be 60-70 ng/ml

ZrtLabs  at home testing kit   $65

http://www.zrtlab.com/vitamindcouncil/          

Lab Corp Testing at nearby lab  $50

http://www.saveonlabs.com/products/Vitamin-D%2C-25%252dHydroxy.html

Quest Corp Tests Divide by 1.3 to get correct reading

http://www.lanisimpson.com/2009/01/23/quest-acknowledges-errors-in-vitamin-d-tests/

* Vitamin D Treats Herpes Simplex-types 1 & 2

http://www.marksdailyapple.com/forum/showthread.php?13257

* Katherine Morrison [Cillakat’s]  Reference  

https://docs.google.com/Doc?id=dztmcwq_204jqp4wpc3

   * DiaSorin test less prone to tech errors compared to LC-MS test

   * are you certain they were checking your 25(OH)D and not your 1,25(OH)D?

      This is may not be pertinent but.....have you had a liver panel done recently?

      D3 has to hydroxylate once in the liver to become 25(OH)D.

      Liver issues could mean problems producing the storage form of D.

19.9 Mineral Notes

================

Silica Benefits

NIH Report - potential health benefits

http://www.ncbi.nlm.nih.gov/pubmed/17435951

Diet & Health.Net Article:

http://www.diet-and-health.net/Supplements/Silicon.html

Health Benefits of Silica

http://www.steadyhealth.com/about/health_benefits_of_silica_gel.html

http://www.earthworkshealth.com/human-use.php

http://findarticles.com/p/articles/mi_7616/is_200703/ai_n32220522/?tag=content;col1

20) Exercises

==============

If you Rest, you Rust…..

If you Snooze, you Lose….

And No pain, No gain…

 Exercise at the gym is optional.

Watch this short 9 min video for a complete explanation,  submitted by Brian V.:

http://www.youtube.com/watch?v=dbK-UoA7IpI&feature=related

20.1) Slow Burn Exercise is BEST to Burn Fat

*  Dr. William Davis Explains Train with heavier weights, taking 4 to 10 seconds  

In a nutshell, it is the slow, methodical use of weight resistance until the muscle is exhausted

. It involves slow movement--e.g., 5 seconds for a lat pulldown from top to bottom--

repeated until exhaustion using a heavier weight that allows, 6 repetitions over a 60-second effort.

http://heartscanblog.blogspot.com/2010/09/fred-hahns-slow-burn.html

* Video Demos

http://www.youtube.com/watch?v=74nFE2CsHAk

http://www.youtube.com/watch?v=ZYhjCRNHbgI

http://www.youtube.com/watch?v=QtdysvMycak&

http://www.youtube.com/watch?v=efTXh5OQg5U&

20.2) At Home Workouts * Equipment List

- Ab Wheel - Develop 6 pack ABS

http://www.fitnessequipmentuniverse.com/IVG2/N/ProductID-199007.htm

http://www.youtube.com/watch?v=tl_Hp1Wf52k&

- Perfect Push Ups-

http://www.amazon.com/Perfect-Fitness-PP6105-Pushup-Original/dp/B000KDM3BG/

-THIS IS THE WAY TO START DOING PULL-UPS

http://www.alkavadlo.com/2010/01/all-about-australian-pull-ups/

- Doorway Chin-Up Bar -

http://www.amazon.com/Maximum-Fitness-Gear-Doorway-Exercises/dp/B002LN9XJI/ref=pd_sim_sg_6

- Proper Chin-Up Technique for beginners

http://www.marksdailyapple.com/how-to-proper-pullup-chinup-technique/

- Flex Cords resistance bands - WHO NEEDS THE GYM???

http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Dsporting&field-keywords=weight+bands&x=7&y=8

- Flex Cord Resistance Bands Videos

http://www.youtube.com/watch?v=XYPvRyKPWeU

http://www.youtube.com/watch?v=DC9jkkEjlLI

-Band Assisted Chin Ups & Pull Ups [ Woody Bands ]

http://www.youtube.com/watch?v=z-mGDKS-13c&

* Videos - NO EQUIPMENT

http://www.youtube.com/watch?v=sGWAm5nMZG4

20.3) Exercise recommendations from ACSM and AHA:

Guidelines for healthy adults under age 65

Do moderately intense cardio 30 minutes a day, five days a week  Or

Do vigorously intense cardio 20 minutes a day, 3 days a week   And

Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation.

It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary.

The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

20.4) How to Safely Gain Weight & Build HUGE Muscles

http://www.marksdailyapple.com/gain-weight-build-muscle/

19.5) Sledge Hammer Exercises for a whole body workout

- Outdoors smashing a tire

http://www.youtube.com/watch?v=dbDNlSWuWCQ&

- Indoors ShovelGlove Routines

http://www.youtube.com/watch?v=NFGDG5lbYuA&

21) MOVIES, DVD, VIDEOS

=====================

21.1) DVD Movie Food, Inc

Watch this absolutely shocking DVD Movie:  FOOD, INC

*  See how the food companies are taking over farmers, controlling what they produce

*  See how they put farmers out of business.

*  See how they legally prevent farmers from growing “Natural” foods with lawsuits.  

*  See how they prevent farmers from using their own “historic natural” seeds

*  See how they control what you eat to make sure you are obese and addicted.

21.2)  Big Bucks, Big Pharma: ( 68 minutes )

*  This video will make your blood boil.

http://video.google.com/videoplay?docid=739609197405993027#

21.3 Fat Head Free on Hulu

http://www.hulu.com/watch/196879/fat-head

22) Notes On Diseases

==============================

* AS = Asperger Syndrome - a form of Autism

http://en.wikipedia.org/wiki/Asperger_syndrome

* ASD = Autism Spectrum Disorder

http://www.asd-forum.org.uk/

* Crohns Disease = IBS cured by PB

* Depression Cured by Vitamins

   - Vitamin D & B12 deficiency caused depression

   - Mesage Post # 13

* Diabetes

D-solve Solving Type 1 & 2 Diabetes

http://www.dsolve.com/

Panu on Type 1 & Type 2

http://www.paleonu.com/panu-weblog/2010/3/6/diabetes-i-vs-ii-and-diet.html

Cinnamon Lowers blood sugar

http://www.ncbi.nlm.nih.gov/pubmed/20854384

Cure Diabetes-2 in 6 easy steps

http://www.marksdailyapple.com/diabetes/

http://www.mercola.com/article/diabetes/index.htm

  - Insulin

    http://weightology.net/weightologyweekly/?page_id=319

Cure Daibetes-1 by Diet

http://homodiet.netfirms.com/disorders/diabetes2.htm

Diabetes-1 Link to Grains

http://www.diabetes.org/living-with-diabetes/complications/mens-health/serious-health-implications/celiac-disease.html

* Ear Wax - Remove with Almond Oil

http://www.ehow.com/about_4606877_oil-good-removal-ear-wax.html

* Epilepsy Controlled by Diet - Zero Carb diet stops epileptic siezures

   http://www.nytimes.com/2010/11/21/magazine/21Epilepsy-t.html?_r=1

* Fatty Liver Disease

 - What is it?

http://blog.cholesterol-and-health.com/2010/10/does-your-liver-look-like-eskimos.html

 -  Caused by Choline Deficiency

 http://blog.cholesterol-and-health.com/2010/11/sweet-truth-about-liver-and-egg-yolks.html

- Foods high in Choline

http://nutritiondata.self.com/foods-000144000000000000000-1w.html

- Caused by High Glycemic Foods

High-glycemic foods raise blood sugar fast, and are linked to contributing to fatty liver.

* FLU - Eliminated by Vitamin D

http://blog.cholesterol-and-health.com/2010/03/proven-viamin-d-prevents-flu-throw-out.html

* Hashimotos Disease

* Herpes 1&2 Cures

  http://www.marksdailyapple.com/forum/showthread.php?13257

* Leaky Gut Syndrome

http://www.gaps.me/

* Lupus

* PCOS = Polycistic Ovary Syndrome

http://www.womenshealth.gov/faq/polycystic-ovary-syndrome.cfm

https://health.google.com/health/ref/Polycystic+ovary+disease

 - Caused by Fatty Liver Disease

 http://blog.cholesterol-and-health.com/2010/10/fatty-liver-behind-polycystic-ovarian.html

* Prostate Problems

-Iodine is required for Prostate Health

http://www.selfgrowth.com/articles/Iodine_And_Prostate_Health.html

- Supplements for Prostate

http://www.vitawise.com/Wright/enlarged%20prostate.htm

* Psoriasis

1)  Your Vitamin D blood test reading should be optimal at 60 to 70 ng/ml. Because Psoriasis is an Autoimmune Disease, Vitamin D3 is your 1st line of defense. IMO, 10,000 IU Vitamin D3 gellcaps is required for Psoriasis. Also try UVB therapy.

2) Rub Coconut Oil oil into you affected skin areas and take a tablespoon a day internally. Since psoriasis is also a form of inflammation it can easily be treated with omega 3 supplementation by taking a good quality fish or krill oil which has natural anti inflammatory properties via the omega 3's.

3) The health of skin and nails is maintained by the vitamin A within the body, the mineral zinc also promotes healing in damaged nails and skin-both of these nutrients must be supplement on a regular and long term basis in the treatment of psoriasis.

4) Read the book, 'Healing psoriasis: the natural alternative' by Dr Pagano.

5) Stay away from alcohol,

6) Some report that dairy contributes to psoriasis

http://www.curezone.com/forums/am.asp?i=1093534

7) People sensitive to nightshares can develop psoriasis

htp://www.whfoods.com/genpage.php?tname=george&dbid=62

in

* Smokiseaseg  is a D

Alan Carr book,"The Easy Way to Quit Smoking"

  http://whyquit.com/ 

   Mark on Smoking:

   http://www.marksdailyapple.com/quit-smoking/

   Msg Thread    

* Staff Infection (MRSA)

If the infection is external, use coconut oil:

http://www.marksdailyapple.com/forum/showthread.php?22713-Staph-infection-cured-with-coconut-oil

 

22.5) Illness Related to Dieting

====================================

1) Candida

* Candida Spit Test is BOGUS

http://www.youtube.com/watch?v=o6iryzPoBow

* Candida Symptoms

http://www.holistichelp.net/candida.html

* Candida, The Yeast Syndrome

http://www.healingnaturallybybee.com/candida/index.php

* Candida Die Off Symptoms

http://www.holistichelp.net/candida-die-off.html

* Candida Discussion Thread

http://www.marksdailyapple.com/forum/showthread.php?15930-Has-anyone-successfully-treated-a-yeast-%28candida%29-infection

http://www.marksdailyapple.com/forum/showthread.php?12655-Candida-diet&highlight=candida

1,5) Crohns Disease cured by PB

http://www.marksdailyapple.com/forum/showthread.php?16575-Those-weird-little-bonuses&p=2

46951#post246951

2) Gut Flora Fuels Immune System

* Gut Flora & Healthy Immune System

http://www.marksdailyapple.com/gut-flora-healthy-immune-system/

* Gut Flora & The Inflammatory Cycle
http://www.marksdailyapple.com/gut-flora-inflammation/

* Beneficial Gut Bacteria & Good Digestive Health

http://www.marksdailyapple.com/whats-up-with-your-gut-beneficial-bacteria-and-good-digestive-health/

3) Low Carb Flu & Mental FOG

http://www.marksdailyapple.com/low-carb-flu/

http://www.marksdailyapple.com/common-stumbling-blocks/

4) High Blood Pressure cured by Paleo Diet, Dr. Davis

http://www.lef.org/magazine/mag2010/mar2010_Reduce-Blood-Pressure-Naturally_01.htm

5) Don’t Fall Victim to Frailty

http://www.lef.org/magazine/mag2010/mar2010_Dont-Fall-Victim-to-Frailty_01.htm

23) Abbreviations

========================

CW         Conventional Wisdom

MUFA = Monounsaturated Fats

PUFA = Polyunsaturated Fats  

SAD = Standard American Diet

SFA = Saturated Fats

VLC = Very Low Carbs

24) ** DISCLAIMER NOTICE: 

========================

SHVDOI

Use this information at your own risk. This is a best effort basis to help others get started on a low carb diet.  Th Primal Blueprint style diet works well for my family & myself. Always consult with your doctor before starting any diet and ESPECIALLY if you already have diabetes.   

Please pass this on to friends & family. It may help save someone from obesity, heart disease, liver damage, diabetes, kidney damage and more.

The latest version of this document is available to everyone at this location:

http://tinyurl.com/Diet-File

Your suggestions to improve this document are appreciated. This is a group effort.

Copyright  none, released to the Public Domain

Fred & Renate