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Monday, November 26, 2012

Getting Enough HEALTHY Fats and Oils in Your Diet

My son, Jeremy and his girl friend came up for a few days during Thanksgiving and he did a lot of the cooking. He has adopted a modified version of the "Cave Man Diet" or Paleo Diet. He does not eat anything that has gluten in it and made gluten free pancakes with Coconut flour, frozen blueberries and cooked in real butter. He also made vegetarian gluten free pizza made with Cauliflower, coconut powder, and a lot of frozen veggies such as spinach, broccoli, zucchini etc. Both were very good and best of all low in carbohydrates, as we were NOT using grains, wheat, gluten or traditional flour.

I am going to have him send me up his recipes for some meals along with his research based meal planning strategies. His blood pressure is in the 110/70 range most of the time and he has suffered from fairly high blood pressure most of his life. His stomach is flat, his indigestion and acid reflux type symptoms have disappeared since eating this way.

He eats a LOT of eggs which under typical medical association guidelines are forbidden. He consumes a LOT of healthy fats which the medical association guidelines also do not recognize. His choice of eggs, meat, poultry etc. are from free ranging chickens and animals and organically grown veggies or frozen. Being a Type II diabetic myself, all the guidelines from the ADA (American Diabetes Association) are to eat 60-65% carbs, lean meats, veggies, fruit and maintain a LOW FAT regimen.


I am going to post a couple of links to eating a lower carb diet and including more healthy fats and oils I.E. /  (Extra Virgin Olive oil, real butter, virgin and extra virgin coconut oil, and eating more healthy nuts such as pistachios, walnuts, almonds etc.)

A LINK to low carb lifestyle to possibly eliminate the need for any Type 2 Diabetic prescription drugs:


Does a low-carb diet really help control or even reverse type 2 diabetes? According to a study from Duke University, a very low-carb diet (20 grams or less a day) gave participants better blood sugar control and more effective weight loss than participants who followed a low-glycemic reduced calorie diet.
Eighty-four people with obesity and type 2 diabetes took part in the study. During the study, both groups also had the supportive benefit of group meetings, nutritional supplementation and an exercise program. After 6 months, the low-carb group had lower hemoglobin A1c results, lost more weight, and 95% were able to reduce or even totally eliminate their diabetes medications. The reduced calorie group did lose weight, and 62% of them were also able to reduce or eliminate their medications, but the low-carb diet group had better overall results.
"It's simple," says Eric Westman, MD, director of Duke's Lifestyle Medicine Program and lead author of the study. "If you cut out the carbohydrates, your blood sugar goes down, and you lose weight which lowers your blood sugar even further. It's a one-two punch."
The low-carb diet used in the study is very restrictive on carb intake, with participants eating under 20 grams of carbs a day. This may be difficult for many people to stick to, but as Dr. Westman says, "This is a therapeutic diet for people who are sick," says Westman. "These lifestyle approaches all have an intensive behavioral component. In our program, people come in every two weeks to get reinforcements and reminders. We've treated hundreds of patients this way now at Duke, and what we see clinically and in our research shows that it works."
Keep in mind that there is more to these results than just diet. Both groups also exercised regularly as well. Diet combined with exercise is the cornerstone of diabetes management. Before starting any diet program, please talk with your doctor, or health care provider.

LINK to Paleo diet for Diabetes:


Allowed Foods

Paleo meal plans feature foods like fresh fruits, vegetables, nuts, eggs, lean meats and seafoods. These provide nutrients such as soluble fiber, antioxidants, phytonutrients, omega-3 fatty acids, monounsaturated fats and slow-digesting carbohydrates, notes the official Paleo Diet website. Red meat, poultry, fish, eggs, almost all vegetables and fruits, nuts and seeds are the focus. Small amounts of honey, dried fruit and plant oils are included in meals.

Foods to Exclude

All processed foods that contain artificial ingredients, salt, refined sugars and grains and saturated and trans fats are discouraged on Paleo Diet meal plans. Fruits and vegetables replace grains and dairy---even healthy whole grains and non-fat dairy. Coffee, alcohol and legumes are also off-limits, as these were not consumed in prehistoric times. Even potatoes are discouraged because they are now genetically altered by modern farming techniques and do not mimic the nutritional value of those available in the Stone Age.

Sample Meal Plan

A Paleo Diet meal plan might begin with eggs scrambled with spinach and mushrooms. At lunch, you enjoy grilled fish and a generously portioned green vegetable salad with flax oil dressing. Dinner may consist of grilled lean beef, steamed broccoli and a salad of tomatoes and raw bell peppers. Snack on berries, guacamole and cut-up vegetables and nuts.


  1. Two other good sites;

    1. Hi Sam:
      Thanks for reading and thanks for the comment and websites. Dan