Eat the Yolks

by Liz Wolfe417WueXfDYL._AA160_

“We live in an era of health hype and nutrition propaganda, and we’re suffering for it. Decades of avoiding egg yolks, choosing margarine over butter, and replacing the real foods of our ancestors with low-fat, processed, packaged substitutes have left us with an obesity epidemic, ever-rising rates of chronic disease, and, above all, total confusion about what to eat and why. This is a tragedy of misinformation, food industry shenanigans, and cheap calories disguised as health food. It turns out that everything we’ve been told about how to eat is wrong. Fat and cholesterol are harmful to your health? Nope—they are crucial to your health. “Whole grains” are health food? Not even close. Counting calories is the way to lose weight? Not gonna work—nutrients are what matter. Nutrition can come from a box, bag, or capsule? Don’t count on it! In Eat the Yolks, Liz Wolfe debunks all these myths and more, revealing what’s behind the lies and bringing the truth about fat, cholesterol, protein, and carbs to light. You’ll be amazed at the tall tales we’ve been told in the name of “healthy eating.” With wit and grace, Wolfe makes a compelling argument for a diet based on whole foods. She takes us back to the foods of our ancestors, combining the lessons of history with those of modern science to uncover why real, whole food—the kind humans ate for thousands of years before modern nutrition dogma led us astray—holds the key to amazing health and happy taste buds. In Eat the Yolks, Liz Wolfe doesn’t just make a case for eating the whole egg. She uncovers the shocking lies we’ve been told about fat, cholesterol, protein, carbs, and calories and brings us the truth about which foods are healthy—and which foods are really harming us. You’ll learn truths like: – fat and cholesterol are crucial, not harmful . . . and why – “whole grains” are processed foods . . . and what to eat instead – counting calories is a waste of energy . . . and what we actually should be tracking – all animal products are not created equal . . . and which ones we truly need – nutrition doesn’t come in a box, bag, or capsule . . . and why there’s no substitute for real food!”  Amazon Book Review


Molasses Applesauce Gingerbread Cake

This recipe uses butter rather than processed oil to moisten and apple sauce rather than sugar to sweeten. Yum!gingerbread-b


2 1/4 cups flour (white or wheat)

1 teaspoon salt

1 teaspoon baking soda

1 1/2 teaspoons cinnamon

2 teaspoons ginger

1/2 teaspoon cloves

1/2 cup butter, softened

1 cup molasses

1 egg

1 cup applesauce

3/4 cup raisins, soaked in hot water to plump (optional)


1. Sift dry ingredients, cut in butter. Stir in molasses, egg, applesauce, raisins.
2. Pour into greased and floured 8″ square pan. Bake 350 for 40-45 minute.

Skinny, Athletic and a Type 2 Diabetic?

Posted on Jul 31, 2014 by Rita Wilhelm in NTI News (Reblogged from the Nutrition Therapy Institute Blog)gatorade-338x490

I have a friend who was just diagnosed with type 2 diabetes. We’ll call him Tom. What is interesting about Tom, is that he does not fit the typical profile of a person who has type 2 diabetes. He is tall, thin and an endurance athlete, who rides his bicycle over 200 miles each week.

How could someone like Tom get type 2 diabetes?

There are several factors at play. Many endurance athletes such as marathoners, swimmers, and cyclists purposely go through what is called “carbohydrate-loading” days before an event. This is why you see many athletes eat big pasta dinners the day before their events.

Carbohydrates break down into glucose (sugar), which is transformed into energy. When glucose enters the blood stream, the pancreas secretes the hormone insulin. Insulin helps to reduce blood sugar by sending excess glucose to be stored in the liver cells, muscle cells, and fat cells. The purpose of carb-loading is to maximize the storage of glucose in the muscle cells for later use.

In addition to the carb-loading, Tom also drinks a full bottle of Gatorade on his rides, which he does for the electrolytes.

Let’s take a moment and look at the Gatorade label. A 12 oz. serving of of Gatorade has 21 grams of sugar. A bottle contains 2.5 servings. Tom would easily drink the entire bottle, which is a whopping 52.5 grams of sugar. This equates to over 13 teaspoons of sugar in just one bottle of Gatorade!

With constant high levels of sugar, the cells will eventually become overwhelmed, and the liver, fat and muscle cells become resistant to insulin. When people become insulin resistant, glucose builds up in the blood, which leads to type 2 diabetes.

There are better ways for athletes to prepare for their events. Dr. Peter Attia is a long distance swimmer and cyclist who has done a lot of experimenting on diet and performance. He found that a low-carb high-fat diet improved his performance and reduced his risk for heart disease. You can read more about his results here:

And instead of drinking sugar-laden electrolyte drinks, consider making your own electrolyte drink with Himalayan sea salt and citrus fruits. Here are a few good recipes:

Spicy Sausage Stuffing

Courtesy of Matt Rinella (brother of Steve Rinella, author of Scavenger’s Guide to Haute Cuisine).



1 lb loose sausage

6 Tb butter

1 large onion, diced

1 1/2 celery stalks, diced

salt and pepper to taste

1 Granny Smith apple, peeled, cored, and diced

8 cups crumbled bread

5 cups chopped pecans

2 Tb minced celery leaves

1+ Tb sage

1 Tb minced thyme

1/2 cups stock, turkey or vegetable

1/4 cups apple sauce

1 large egg


Preheat the oven to 350 degrees.  Brown sausage in a large skillet, set aside in a large bowl.  Melt butter.  Sautee onion, celery, salt, and pepper for 3 minutes.  Add apple and sautee for 3 minutes longer.  Pour the sautee into the sausage bowl.  Add bread, pecans, celery leaves, sage, thyme, and salt and pepper.

Separately in a small bowl, stir together the stock, apple sauce, and egg.  Finally adding this liquid to the sausage bowl.

Pour mixture into a buttered casserole dish and cover with foil.  Bake 25 to 30 minutes, then remove foil baking for 10 minutes more.

The Scavenger’s Guide to Haute Cuisine

As hunting51NPxrbDnhL._SY346_ season is coming to a close and the holidays are fast approaching, this is a must read.

“A nature writer’s obsession with a 100-year-old cookbook leads him on a fascinating journey into the American wilderness.

A hybrid of memoir, cookbook, and travelogue, and a love song to hunting and fishing and the American wild, The Scavenger’s Guide to Haute Cuisine is about one man’s quest to live off the land and recreate the recipes from Escoffier’s Le Guide Culinaire, the 1903 magnum opus that still stands as one of the greatest haute cuisine cookbooks ever written.

Nature writer Steven Rinella takes along his vegetarian girlfriend and a cast of eccentric friends and embarks on a year-long journey across America, trying to locate the bizarre, often esoteric ingredients of Le Guide Culinaire, such as animal organs and the surprisingly elusive street pigeon. His adventures take him fishing for stingrays on a Florida beach; skinning eels with an upstate New Yorker who keeps an emu as company; hunting mountain goats on the snow-covered cliffs of Alaska’s Chugach Range; and flying from Montana to Michigan to collect a fifteen pound snapping turtle his mother found on the highway. Originating in an article Rinella wrote for Outside magazine, The Scavenger’s Guide is written in prose that’s as clear and pleasing as a mountain stream and is ultimately an ode to mother nature. The result is a narrative that opens up a deeper understanding of the things we eat and how the natural world affects the way we live.” Amazon Book Review

Winter At Last

P1060059After a few days of sideways blowing snow and minimal visibility, waking up to bluebird skies highlighting a fresh blanket of snow creates a sense of quiet.  The first real snow of the year seems to create pause in a hushed silence as the storm subsides and the landscape is transformed.  And I breathe in the 8 degrees F while feeling the -15 F wind chill across my face.  Stepping back inside, I lay my skis out and ready them for tuning with fresh wax.  This is it, winter has arrived!


Stepping out the door, I pass a stack of snow tires that still need to be put on my car and our mountain bikes laze against the wall as if the trails are still rideable.


I tromp through the snow up to my car realizing I need to get back into the habit of shoveling.


While driving up to town, the ranchers seem caught off guard as they scramble to move their cows to winter pastures.

P1060075Awkwardly, I step into my skate skis and nearly face plant as I trip over my poles.  The first skate ski of the year is rarely graceful.  As I find a cadence, running and biking muscles thank me for the reprieve while skate skiing legs scream out with the sudden exertion.  The white trunks of the aspen compliment the glowing snow scape, and the conifers buffer the wind chill penetrating my gloves.  I warm as the screaming barfies subside from my hands, and a smile creeps across my face.  It’s winter at last.

Nutrition in Hospitals

New Large-Scale Study Will Look at How Nutrition Can Help Keep Patients from Returning to the Hospital

Published: Oct 20, 2014 11:00 a.m. ET

Advocate Health Care and Abbott Will Conduct Study on 3,000 Adult Patients to Quantify the Effectiveness of Nutrition Care in Hospital SettingsHospital_Food

ABBOTT PARK, Ill., Oct. 20, 2014 /PRNewswire/ — At a time when hospitals are under increasing pressure to improve patient outcomes, Advocate Health Care — one of the nation’s leading health systems — is embarking on a major research program with Abbott ABT, +0.07%  to demonstrate how nutrition protocols can reduce both patients’ readmission rates and costs in the hospital, a goal for all U.S. hospitals.

The program is a collaboration between Advocate Health Care, Russell Institute for Research & Innovation at Advocate Lutheran General Hospital, the Center for Applied Value Analysis (CAVA), and Abbott. The study will enroll 3,000 adult patients admitted to four Advocate hospitals, making this one of the largest U.S. studies to gather information on the effectiveness of nutrition interventions in real-world settings.

Study Intended to Stimulate Change in Hospitals

The prospective study will follow patients in real time from admission through 30 days after discharge to determine the impact rapid nutritional intervention has on decreasing 30-day readmission rates. According to the study’s design, all patients will receive nutritional screenings upon being admitted. At two of the hospitals, malnourished and those at-risk patients will quickly receive nutritional treatment (an oral nutrition supplement) 24 to 48 hours sooner than standard practice. The patients enrolled at these two hospitals will also receive additional education, a discharge nutrition care plan and post-discharge reminder calls.

The readmission rates at these two “pilot” hospitals will then be compared with the readmission rates among malnourished patients who received the current standard of care at the other two hospitals.

“Our goal for this study goes far beyond demonstrating what Advocate Health Care can do to improve the quality of care for our patients,” said Tom Summerfelt, Ph.D., vice president, research and innovation, Advocate Health Care.  “As the largest accountable care organization in the country and one of the largest health systems in the Midwest, we have the broad patient population to provide real-world evidence of the value of nutrition interventions in improving patient outcomes, lowering costs and reducing readmission rates. No matter what the size of the hospital, these findings should have relevance because they demonstrate what is possible and can be implemented quickly.”

Hospitals Looking for Evidence from Real-World Settings

The impetus for this large-scale study is the need to accelerate the adoption of effective nutrition practices in hospitals.  Today, it is estimated that up to 50 percent of patients are either malnourished or at risk for malnutrition when they enter the hospital1 and many will experience a nutritional decline during their stay.2

Although numerous studies link the effective treatment of malnutrition in hospitals with 14 percent fewer overall medical complications3 and a 28 percent drop in avoidable hospital readmissions,4 hospitals are only now starting to recognize the impact in reducing health care costs and avoidable hospital readmissions.

This month, Medicare again raised its maximum penalty for hospitals that have too many preventable cases of patient readmissions within 30 days. The findings from this research can help raise awareness that early and quick nutrition interventions improve patient outcomes.

“A large-scale study of this kind will help show the real health outcomes that nutrition can have for patients in the hospital,” said Robert H. Miller, Ph.D., Divisional Vice President, R&D, Scientific and Medical Affairs, at Abbott Nutrition. “As a healthcare company and leader in science-based nutrition, Abbott is committed to working in partnership with key researchers and institutions to demonstrate the impact nutrition can have in improving the quality of care and reducing health costs in today’s demanding hospital environment.”

The study will start enrolling patients this month and findings will be released in 2015.

About Advocate Health Care 
Advocate Health Care, named among the nation’s Top 5 large health systems based on quality by Truven Analytics, is the largest health system in Illinois and one of the largest health care providers in the Midwest. Advocate operates more than 250 sites of care, including 12 hospitals that encompass 11 acute care hospitals, the state’s largest integrated children’s network, five Level I trauma centers (the state’s highest designation in trauma care), three Level II trauma centers, one of the area’s largest home health care companies and one of the region’s largest medical groups. Advocate Health Care trains more primary care physicians and residents at its four teaching hospitals than any other health system in the state. As a not-for-profit, mission-based health system affiliated with the Evangelical Lutheran Church in America and the United Church of Christ, Advocate contributed $661 million in charitable care and services to communities across Chicagoland and Central Illinois in 2013.

About Abbott 
Abbott is a global healthcare company devoted to improving life through the development of products and technologies that span the breadth of healthcare. With a portfolio of leading, science-based offerings in diagnostics, medical devices, nutritionals and branded generic pharmaceuticals, Abbott serves people in more than 150 countries and employs approximately 69,000 people.

Visit Abbott at and connect with us on Twitter at @AbbottNews.


1 Barker LA, et al. Int J Environ Res Public Health 2011;8:514-527

2 Braunschweig C et al. J Am Diet Assoc 2000; 100 (11): 1316-1322

3 Milne AC, Potter J, Vivanti A, Avenell A. Protein and energy supplementation in elderly people at risk from malnutrition. Cochrane Database Syst Rev. 2009(2):CD003288.

4 Gariballa S, Forster S, Walters S, Powers H. A randomized, double-blind, placebo-controlled trial of nutritional supplementation during acute illness. Am J Med. 2006;119(8):693-699


Copyright (C) 2014 PR Newswire. All rights reserved

Pumpkin Spice Chia Pudding

IMG_4029-300x246Pumpkin chia pudding with persimmons and pomegranates

Courtesy of Katie Carter Wellness

Makes 4 servings


1 cup organic pumpkin puree
 or chunks of baked winter squash (Like butternut or delicata)
1/3 cup chia seeds
 (use white ones for an orangey look – like if you’re having company)
1 ½ cup unsweetened almond or coconut milk
1 tbsp maple syrup
2 ½ tsp cinnamon
¼ tsp nutmeg
½ tsp ginger powder
½ tsp clove or allspice
½ tsp vanilla extract


Add everything but chia seeds to blender – blend until smooth.
Pour into a bowl, add chia seeds and stir. Let sit for thirty minutes, stirring every ten minutes.
Allow pudding mixture to sit for another hour in the refrigerator,
or until it achieves tapioca pudding-like texture. Enjoy!

The Truth About Alkalizing Your Blood


The Truth About Alkalizing Your Blood

Posted By Dr. Ben Kim Natural Health Care

Is it true that the foods and beverages you consume cause your blood to become more alkaline or acidic?

Contrary to popular hype, the answer is: not to any significant degree.

The pH of your blood is tightly regulated by a complex system of buffers that are continuously at work to maintain a range of 7.35 to 7.45, which is slightly more alkaline than pure water.

If the pH of your blood falls below 7.35, the result is a condition called acidosis, a state that leads to central nervous system depression. Severe acidosis – where blood pH falls below 7.00 – can lead to a coma and even death.

If the pH of your blood rises above 7.45, the result is alkalosis. Severe alkalosis can also lead to death, but through a different mechanism; alkalosis causes all of the nerves in your body to become hypersensitive and over-excitable, often resulting in muscle spasms, nervousness, and convulsions; it’s usually the convulsions that cause death in severe cases.

The bottom line is that if you’re breathing and going about your daily activities, your body is doing an adequate job of keeping your blood pH somewhere between 7.35 to 7.45, and the foods that you are eating are not causing any wild deviations of your blood pH.

So what’s up with all the hype about the need to alkalize your body? And what’s to be made of the claim that being too acidic can cause osteoporosis, kidney stones, and a number of other undesirable health challenges?

As usual, the answers to such questions about human health can be found in understanding basic principles of human physiology. So let’s take a look at the fundamentals of pH and how your body regulates the acid-alkaline balance of its fluids on a moment-to-moment basis.

pH is a measure of how acidic or alkaline a liquid is. With respect to your health, the liquids involved are your body fluids, which can be categorized into two main groups:

Intracellular fluid, which is the fluid found in all of your cells. Intracellular fluid is often called cytosol, and makes up about two-thirds of the total amount of fluid in your body.

Extracellular fluid, which is the fluid found outside of your cells. Extracellular fluids are further classified as one of two types:

Plasma, which is fluid that makes up your blood.

Interstitial fluid, which occupies all of the spaces that surround your tissues. Interstitial fluid includes the fluids found in your eyes, lymphatic system, joints, nervous system, and between the protective membranes that surround your cardiovascular, respiratory, and abdominal cavities.

Your blood (plasma) needs to maintain a pH of 7.35 to 7.45 for your cells to function properly. Why your cells require your blood to maintain a pH in this range to stay healthy is beyond the scope of this article, but the most important reason is that all of the proteins that work in your body have to maintain a specific geometric shape to function, and the three-dimensional shapes of the proteins in your body are affected by the tiniest changes in the pH of your body fluids.

The pH scale ranges from 0 to 14. A liquid that has a pH of 7 is considered to be neutral (pure water is generally considered to have a neutral pH). Fluids that have a pH below 7 – like lemon juice and coffee – are considered to be acidic. And fluids that have a pH above 7 – like human blood and milk of magnesia – are considered to be alkaline.

It’s important to note that on the pH scale, each number represents a tenfold difference from adjacent numbers; in other words, a liquid that has a pH of 6 is ten times more acidic than a liquid that has a pH of 7, and a liquid with a pH of 5 is one hundred times more acidic than pure water. Most carbonated soft drinks (pop) have a pH of about 3, making them about ten thousand times more acidic than pure water. Please remember this the next time you think about drinking a can of pop.

When you ingest foods and liquids, the end products of digestion and assimilation of nutrients often results in an acid or alkaline-forming effect – the end products are sometimes called acid ash or alkaline ash.

Also, as your cells produce energy on a continual basis, a number of different acids are formed and released into your body fluids. These acids – generated by your everyday metabolic activities – are unavoidable; as long as your body has to generate energy to survive, it will produce a continuous supply of acids.

So there are two main forces at work on a daily basis that can disrupt the pH of your body fluids – these forces are the acid or alkaline-forming effects of foods and liquids that you ingest, and the acids that you generate through regular metabolic activities. Fortunately, your body has three major mechanisms at work at all times to prevent these forces from shifting the pH of your blood outside of the 7.35 to 7.45 range.

These mechanisms are:

Buffer Systems

Carbonic Acid-Bicarbonate Buffer System
Protein Buffer System
Phosphate Buffer System
Exhalation of Carbon Dioxide

Elimination of Hydrogen Ions via Kidneys

It’s not in the scope of this post to discuss the mechanisms listed above in detail. For this article, I only want to point out that these systems are in place to prevent dietary, metabolic, and other factors from pushing the pH of your blood outside of the 7.35 to 7.45 range.

When people encourage you to “alkalize your blood,” most of them mean that you should eat plenty of foods that have an alkaline-forming effect on your system. The reason for making this suggestion is that the vast majority of highly processed foods – like white flour products and white sugar – have an acid-forming effect on your system, and if you spend years eating a poor diet that is mainly acid-forming, you will overwork some of the buffering systems mentioned above to a point where you could create undesirable changes in your health.

For example, your phosphate buffer system uses different phosphate ions in your body to neutralize strong acids and bases. About 85% of the phosphate ions that are used in your phosphate buffer system comes from calcium phosphate salts, which are structural components of your bones and teeth. If your body fluids are regularly exposed to large quantities of acid-forming foods and liquids, your body will draw upon its calcium phosphate reserves to supply your phosphate buffer system to neutralize the acid-forming effects of your diet. Over time, this may lead to structural weakness in your bones and teeth.

Drawing on your calcium phosphate reserves at a high rate can also increase the amount of calcium that is eliminated via your genito-urinary system, which is why a predominantly acid-forming diet can increase your risk of developing calcium-rich kidney stones.

This is just one example of how your buffering systems can be overtaxed to a point where you experience negative health consequences. Since your buffering systems have to work all the time anyway to neutralize the acids that are formed from everyday metabolic activities, it’s in your best interest to follow a diet that doesn’t create unnecessary work for your buffering systems.

Acid and Alkaline-Forming Effects of Common Foods

Generally speaking, most vegetables and fruits have an alkaline-forming effect on your body fluids.

Most grains, animal foods, and highly processed foods have an acid-forming effect on your body fluids.

Your health is best served by a good mix of nutrient-dense, alkaline and acid-forming foods; ideally, you want to eat more alkaline-forming foods than acid-forming foods to have the net acid and alkaline-forming effects of your diet match the slightly alkaline pH of your blood.

The following lists indicate which common foods have an alkaline-forming effect on your body fluids, and which ones result in acid ash formation when they are digested and assimilated into your system.

Foods that have a Moderate to Strong Alkaline-Forming Effect

Sweet, seedless grapes
Vegetable juices
Alfalfa sprouts
Most herbs

Foods that have a Moderate to Strong Acid-Forming Effect

Soft drinks (pop)
White sugar
Refined Salt
Artificial sweeteners
Antibiotics (and most drugs)
White flour products (including pasta)
White vinegar
Most boxed cereals
Most beans
Flesh meats
Most types of bread

Please note that these lists of acid and alkaline-forming foods are not comprehensive, nor are they meant to be.

If you’re eating mainly grains, flour products, animal foods, and washing these foods down with coffee, soda, and milk, you will almost certainly improve your health by replacing some of your food and beverage choices with fresh vegetables and fruits.

The primary purpose of this article is to offer information that explains why I believe that you don’t need to take one or more nutritional supplements or “alkalized water” for the sole purpose of alkalizing your body. Your body is already designed to keep the pH of your body fluids in a tight, slightly alkaline range.

The ideal scenario is to make fresh vegetables and fruits the centerpieces of your diet, and to eat small amounts of any other nutrient-dense foods that your appetite calls for and that experience shows your body can tolerate.

I hope these thoughts bring some clarity to this often misunderstood health topic.

Ginger Carrot Soup

Serves 3-4LEA_1903-320x213

1 lb carrots, cut into ½ inch thick rounds
3 cups chicken stock
1 inch piece fresh ginger, minced
1 tsp dried ginger
1 tsp cumin
4 to 6 TB butter
2 TB freshly squeezed orange juice
yogurt or sour cream for garnish (optional)
minced chives for garnish
orange zest for garnish
salt and pepper to taste, if desired

Add the carrots and chicken stock to the soup pot and cook on medium-low to medium heat until carrots softened (a sharp knife easily goes through them when pierced), perhaps 20 minutes or so.
Once cooked, turn off the heat and add the fresh ginger, dried ginger, cumin, butter, and orange juice.
Purée with a handheld blender, or if you don’t have one, transfer to a blender and purée.
Serve in soup bowls, and garnish with chives and orange zest. Add in optional yogurt or sour cream. Salt and pepper to taste if desired.

Courtesy of Chris Kresser