February 1, 2023 – Just look at the Friedman School of Nutrition Science and Policy’s Food Compass,1, 2 unveiled in late 2021 as the latest and greatest in nutritional science.
This tool is what will be used to guide health care and nutrition assistance programs in their selections. In this nutritional guidance tool, Lucky Charms, Frosted Mini Wheats, Honey Nut Cheerios, ice cream cones, chocolate covered almonds and almond M&Ms all have higher nutritional scores than cheddar cheese and ground beef.3
For health, we do not need ANY of these 14 items:
Frosted Mini Wheats, unsweetened almond milk, chocolate covered almonds, orange juice with calcium, Honey Nut Cheerios, sweet potato fries or chips, egg substitute fried in vegetable oil, Lucky Charms, whole wheat bread, canned pineapple in heavy syrup, Almond M&M’s, Nonfat ANYHING, ice cream cone with nuts.
What we can have and in unlimited amounts is any of these 7 items:
Kale, chicken breasts WITH skin (Although more nutrition is found in legs and thighs), boiled poached eggs, whole milk (raw is better), whole egg fried in butter, cheddar cheese and ground beef.
That leaves what we can have in moderation in these 3 items:
Watermelon, Dates, millet (high in sugars)
The Friedman School of Nutrition Science and Policy’s Food Compass, Should look more like THIS with more reds than greens:
Forget the government guidelines unless you want to become sick or remain sick. They leave off entire forms of meats, fresh organic vegetables, and fresh organic fruit
Eat all forms of meat, all forms of vegetables, fruits in moderation, cold pressed olive oils, avocado oils, bacon fat, butter, ghee, tallow. If you cannot have dairy, look for alternative milks that are not sweetened, have no seed oils, no carrageenan and no gums added (Elmhurst is the only brand I have found I have found remotely close, and they still add cane sugar)
There are four things that are key ways to improve your health and can set you on the right path:
1.Omega-6 linoleic acid (LA) intake should be extremely limited — Excessive LA consumption is the cause of most poor health and chronic disease. Consuming vegetable and seed oils, the primary source of LA, has risen dramatically over the past 111 years at the same rates that chronic diseases have risen.
LA is even more hazardous than sugar for Type 2 diabetes.
LA causes excess oxidative stress resulting in mitochondrial dysfunction and radical loss of energy efficiency production. Excessive LA will also impair apoptosis (programmed cell death). As a result, dysfunctional cells are allowed to continue to grow, which can turn cancerous. Autoimmune disease and heart disease are more prevalent in a diet high in LA as well. 4,5
Minimizing LA in your diet, means avoiding ALL processed foods, restaurant foods and most condiments, virtually all seeds and nuts. NEVER use seed oils for cooking. Use bacon fat, tallow, ghee, butter, or coconut oil instead.
Ideally, we want to cut LA down to below 7 grams per day, which is fairly close to what our ancestors used to eat. If you are over 10 grams of LA you are likely to be having problems from inflammation and mitochondrial issues. If you’re not sure how much you’re eating, enter your food intake into Cronometer — a free online nutrition tracker — and it will provide you with your total LA intake.
- Get regular sun exposure!Another major contributor to inflammation and mitochondrial dysfunction is lack of sun exposure. UVB allows vitamin D production in your skin6,7 as well as Melatonin production in your mitochondria8,9, which helps to prevent infections and promotes mitochondrial health and cell health in general. Did you know that sunblock will block UVB, but it does NOT block UVA which is the cause of skin cancers. So in using sunblock, you not only block the ability to make Vitamin D, you block the ability to burn your skin which is the signal that you are getting too much sun and it is time t cover up or go into the shade (and then you continue to be exposed to all those UVA’s that cause skin cancer!) Going outside at waking (before 8 AM) and receiving full light for 20 minutes can help to reset your Circadian Rhythm as well!
- Eat real food! Once you begin to eat real food (without ingredient labels or ones you have carefully discerned are healthy) it becomes easier and easier to create meals for you and your family. The added benefit to all of you? HEALTH!10
- Sleep! This should never be overlooked for its importance. Sleeping 8 hours a night, about 10 PM to 6 or 7 AM has been shown to provide numerous health benefits, not the least of which is resetting your Circadian Rhythm.11
To wrap it up for your health:
Low Omega 6 intake, get regular sun exposure, eat real food, sleep 8 hours a night.
1 https://sites.tufts.edu/foodcompass/
2 https://sites.tufts.edu/foodcompass/
3 https://twitter.com/bigfatsurprise/status/1548730633953968128
4 https://pubmed.ncbi.nlm.nih.gov/8050192/
5 https://pubmed.ncbi.nlm.nih.gov/24632108/
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6032156/
7 https://pubmed.ncbi.nlm.nih.gov/31940245/
8 https://journals.physiology.org/doi/full/10.1152/physiol.00034.2019
9 https://pubmed.ncbi.nlm.nih.gov/9063071/
10 https://www.nih.gov/news-events/news-releases/nih-study-finds-heavily-processed-foods-cause-overeating-weight-gain
11 https://link.springer.com/article/10.1007/s11033-023-08276-w
This month’s recipe is another yummy fish one! I love cooking these like this, and they can be eaten plain, added to salads, pasta, zoodles, etc.! The beauty in this is that you can use frozen shrimp straight from the freezer, perfect on those nights you forgot to defrost meat for dinner!
Cajun Roasted Shrimp
Serves 4-6
Ingredients:
3/4 teaspoon kosher salt
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1/4 teaspoon freshly ground black pepper
1/4 teaspoon onion powder
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1-1/2 pounds uncooked cleaned and peeled extra-large wild caught frozen shrimp (21 to 25 shrimp per pound)
Instructions:
Make a Cajun spice blend for the shrimp. Place the salt, garlic powder, paprika, black pepper, onion powder, thyme, oregano, and cayenne in a large bowl and stir to combine.
Preheat the oven and a baking sheet on broil. Arrange a rack about 6 inches under the broiling element and place a rimmed baking sheet on it. Set the broiler to high and let the baking sheet heat for at least 10 minutes.
Rinse the shrimp under cold water to remove ice crystals. Place the frozen shrimp in a colander and rinse under cool running water for about 1 minute – you want to remove any ice crystals and separate any shrimp that are frozen together. Shake the colander to remove as much excess water as possible.
Season the shrimp. Add the shrimp to the spice mixture and toss to combine.
Broil the shrimp on the preheated baking sheet. Carefully take the preheated baking sheet out of the oven. Quickly pour the shrimp onto it. You should immediately
hear the shrimp sizzle. Use tongs to arrange any shrimp that are too close or on top of each other so that they sit in a single layer, evenly spaced apart.
Broil for 5 minutes. Return the baking sheet to the rack under the broiler. Broil until the shrimp curve slightly and become opaque, about 5 minutes.
Serve with whatever you chose and enjoy!
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