Performance Without Pain by Kathryne Pirtle

Are you corn fed?

You hear about corn-fed livestock and vegetarian-fed chicken–which also means corn-fed–but have you considered that you are what you eat-eats? In Dr. Francis Pottenger’s study of cats, he experimented with feeding them different types of raw milk. The health of the cats receiving raw milk from grain-fed cows was remarkably poor in comparison to those fed raw milk from grass-fed cows. These cats displayed all kinds of nutrient deficiencies. Their bones were weak, they had poor immune systems and they developed degenerative conditions of all kinds.

Just look around and see all the health epidemics. It does not take a brain surgeon to realize that corn-fed does not work!

If your health is your wealth, our country has a disaster waiting to happen! However, by purchasing foods that are traditionally raised, you will not only improve your own health, but be a part of a movement that is helping to insure the health of future generations!

For more information on healing and building health with nutrient-dense foods, see our book Performance without Pain and our new e-book on acid reflux.

Best in Health,

Kathryne Pirtle

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Tradtional fermented foods–why everybody needs them for good health

Traditionally cultured and fermented foods like plain whole milk kefir and yogurt from grass-fed cows, homemade sauerkraut, kimchee and pickled beets, and beverages like beet kvass and  kombucha were common foods throughout history before refrigeration. They were a way to preserve foods worldwide. Would it surprise you to know that you absolutely cannot afford to live without them though?

In order to function properly–that is to break down our foods into usable components and detoxify our body– the human digestive system needs ample probiotic bacteria and enzymes. Fermented and cultured foods naturally provide these components. Without these kinds of foods, we may develop many serious digestive problems like candida overgrowth, which chemically change the way our foods are processed and we will not be able to get rid of toxins. Ultimately, poor digestion equals poor health. In fact, acid reflux, inflammatory conditions of all kinds and cancer can be linked to poor digestion and a toxic overload.

Do your health a big favor–devote time to learning to prepare these delicious cultured and fermented foods. As your digestion improves so will your health!

For more information on preparing cultured and fermented foods see our website at www.performancewithoutpain.com. Both of our books, Performance without Pain and our e-book on healing acid reflux are wonderful guides to optimizing digestion.

Best in health,

Kathryne Pirtle

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Completely Full

Yes indeed, of a heritage, native, wild turkey and stuffing.

Also on the subject of being completely full, the great 14th century poet-mystic-saint Rumi, founder of Sufism:


Even a candle, when it knows it will melt away, doesn’ t quit spreading its light out. Oh human! You, while completely full of the Power of the Creator, why do you hang back?

Something tells me Rumi was equally as full of highly saturated animal fats with high vitamin A and D. His words are dripping with abundant brain power.

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Barley dough and potatoes

Paul Yeager, guest blog writer here once again.

I’d like to ask on this day of Gratitude: just how good DO we have it now as humans living in most of America–and most of anywhere in the first world for that matter–where we are in fact capable of securing food on this day and mostly healthy enough to chew and swallow it?

And, I’d like to ask: just how good DO we have it now as humans living in most of the first world during this particular TIME in the whole history of human civilization, regarding the fact that we are mostly guaranteeably able to access food on this day, like we were able to access some food yesterday and like we will likely access some food tomorrow?

Relatively speaking, for the first time in *all “civilized” human history*, for the last few decades in just a few places on earth, many of us in the “first world” have generally been able to secure two or three meals a day, every day, and every day we know that likely tomorrow we will be able to do that again. And many of us in the “first world” even know that if the economy gets a little worse than it already is, we and our loved ones will likely ourselves continue to keep eating, one way or another. Even if our forms of income are cut off, we can in many cases get at least some food via the social safety net our society has constructed for itself.

This situation we are in is a TRUE novelty of novelties amongst the vast spread of geographies and histories amidst the total spread of human life on this planet. Many of us are able to eat today! And what’s more, many of us will be able to eat tomorrow and the next day! This is a miracle! For hundreds of centuries, our evolutionary ancestors did not possess this situation of constant access to food, having to continually remain in fight-or-flight mode to attain access to meals.

But does this sudden burst of access in the last century necessarily imply a similar or higher quality of nutrient density in the food? Quite the opposite I’m afraid, according to overwhelming scientific evidence.

What our nearby evolutionary ancestors DID have, even if they did not have constant *access*–provedly amidst 14 different tribal/indigenous societies that Weston A. Price formally studied for around 10 years in the 1930’s in his magnus opus “Nutrition and Physical Degeneration”–were consistently much more nutrient-dense foods consisting of highly saturated animal fats with high vitamin A and D, cartilaginous and highly elastin-containing bone stocks, raw/unpasteurized milk, truly homemade lacto-fermented foods, soaked/sprouted and naturally-leavened grains, soaked/sprouted nuts, seeds, berries, beans/legumes, and many other such foods, which had not yet been divorced from their traditional indigenous wisdom by the poison of industrialization’s influence on mainstreaming the human food supply.

Again, perhaps these isolated, untouched tribes did not always have these foods in plenty (and yes, these peoples did often get some of the diseases which modern medicine has been able to deal with such as tuberculosis, THEN AGAIN: they did not get heart disease, cancer, allergies, cavities, rampant mental disease, or difficult childbirth–all of which modern medicine and industrialization has had a hand in creating!), but their foods nearly always had extremely superior nutrient density to the processed, packaged, mass-produced food of today, and one of the most common traits this created in those people was the radiant quality of their general mental quietude and “general ease and contentment with life,” according to Dr. Price’s notes.

Which leads me to: just how good DO “we” have it, “we” who know something of these “deep secrets” of traditional, nutrient dense foods (i.e. yours truly), AND get to live in this technological world! –All thanks to the printed and electronically published works of communication-genius health luminaries such as Kathy Pirtle, Sally Fallon, Mary Enig, Kaayla Daniel, Natasha Campbell McBride, Sandor Ellix Katz, and of course Dr. Weston A. Price and his partner Dr. Francis Pottenger (and the list goes on and on)–along with numerous other food revolutionaries and visionaries who have re-unearthed the ancient, archaic, timeless knowledge of countless ancestors’ *Innate Wisdom* on “how our foods are meant to be,” then cleverly re-applying it to how we can use this timeless knowledge to actually heal our own bodies of countless diseases (such as how to heal acid reflux for starters).

As for me, without these people and their work, today I would likely be dead. I am living with an HIV+ diagnosis, yet I do not require the medicines and I survived nearly dying from chronic wasting and diarrhea five years ago, thanks to them and their food help. I am truly thankful for them.

Lately I’ve been watching a BBC documentary about a year spent in Tibet, which was filmed just a few years ago. Tibet is a rather severe example of food gone wrong, or more simply no food being available to much of the population much of the time, because of the harsh oppression of the Chinese communist regime, and no doubt their influence on the food supply. Last night the episode I watched had us observing a family who does not get to eat anything but barley dough and potatoes. When asked what else they eat, they said “barley dough and potatoes.”

Barley is very native to Tibet. When the Chinese tried to replace all barley with wheat, because of the fact that they found the Tibetans dirty and uncivilized and inferior for eating barley, the Tibetans couldn’t grow wheat (perhaps because the soil and harsh climate of the Tibetan plateau wouldn’t allow it or because they didn’t understand how to cultivate the new crop, I’m not clear on that), and as a direct result much of the Tibetan population starved to death. The Chinese, fearing more uprising, and wanting to keep a decent number of Tibetans alive for their value as human commodities, gradually let them return to growing barley.

So, today Tibetans are apparently quite happy to be able to grow and eat barley. A favorite past-time of Tibetan farmers is also barley beer, to the extent that now much of the Tibetan population has a serious alcoholism problem because of how much they enjoy their barley beer.

As a person sensitive to gluten, which is plentiful in both wheat and barley, I simply cannot imagine this way of living, but it does seem as though the Tibetan gene pool may not have such a big issue with gluten. Gluten aside, there’d be the situation of eating only a grain and some starches most or all of the time if I suddenly had to subsist on a Tibetan diet in Tibet. I’m pretty sure I would die on such a diet quite quickly. I’m not sure exactly how fast my immune system would collapse, but one thing is certain: I would go insane first, because the gluten would bring back the crippling mental illness I dealt with all my life prior to realizing that gluten was one of the biggest culprits in my severely faulty brain chemistry.

And just a little irresistible side-note: where COULD I go to eat in Tibet to try and get off the gluten and starch? Just guess where. American-based fast food, that’s where! –which is apparently slowly making its way into Tibet through dealings with the Chinese government! Oh yes, I could find a homogenized, pasteurized, hormone-injected, forced-to-prey-on-its-own-kind super-industrialized yak-burger at the nearby B**ger *ing, and maybe even on a PROCESSED glutenous barley bun! If this doesn’t tell us something about the intentions of fast food mega-conglomerates, and the precise ethical integrity of their visions for the world, I don’t know what does. They seem to get a real kick out of “nourishing” the third world, don’t they? < / end_sarcasm >

It is really too bad Dr. Weston A. Price didn’t get to visit Tibet and study indigenous Tibetan diet in the 1930’s! I’m sure it would have added to his disappointments of indigenous cultures not being vegetarians (and doubly so because of their Buddhist and therefore supposedly vegetarian-leaning morality), because I have heard through the grapevine, from many actual practitioners of Tibetan Buddhism, that actually Tibetan Buddhists aren’t at all natively vegetarians (why am I not surprised–none of the rest of Dr. Price’s indigenous tribes were vegetarians, after all).

Actually the lamas (or high Buddhist teachers) were known to consume a good deal of yak, a very high-protein/high-amino-acid source of meat with no doubt very highly saturated fat. I was happy to hear in the BBC documentary I was watching that at least the Tibetans have a somewhat constant supply of no-doubt highly saturated [and raw] yak butter from their own few yaks, to balance their high barley-n-potato intake. So my guess is that before the devastation of the communist invasion 50 years ago, they likely consumed yaks aplenty.

Perhaps they still traditionally ferment their barley beer, and it isn’t so bad after all? Hm…

Anyhow, what a Blessing to be alive in the nutrient dense here and now. Today, Thanksgiving Day, I am eating so much yummy, nutrient dense food, with a wide diversity of plants and animals, highly saturated animal fats with high vitamin A and D, highly lacto-fermented foods, foods that kill candida and keep my immune system strong, turkey gravy from bone stock, wild turkey with amino acids that will make my soul sing, and much more!

Unlike the Tibetan farmers living under Chinese communist oppression, I have access to it, I was able to buy it, and now I will be able to eat it because I am healthy enough to eat it, thank God! And with my friends/family! And the day after that I will feel like eating again, and eat!

an image of Tibetan prayer flags in the mountains of the Himalayas

Is 1500 words enough to express my thanks? Or 100,000 words? Or a million words? No.

But I will continue, while I continue to be able to breathe in and out, to try and get both the knowledge of these foods and access to these foods to as many human beings living on this planet as possible. Because the truth is: ALL human beings REQUIRE access to these foods FOR REAL HEALTH and the knowledge of that state of REAL HEALTH which is contained at websites like performancewithoutpain.com .

Kathy Pirtle has done a much clearer/better job at communicating this sacred knowledge than I to large numbers of people, and this site delivers two powerful vehicles of that transmission; one an extremely powerful eBook on how to permanently heal your acid reflux, and of course the classic printed book, Performance Without Pain, from which this website derives its name. Get a hold of these sources of information while you are able, for you and your loved ones, for the good of all sentient beings ASAP! You will live much longer, stand much taller, and act forever out of Gratitude for your new found life of high nutrient assimilation!

And someday–in those very same moments in which we all realize together that WE are the Masters of our own Health (and not some corporation, pharmaceutical company, or fast food restaurant), with all the knowledge of our ancestors boundlessly alive within us– as a result of that Immense Supernova of Gratitude-in-Action which is on its way and already happening, a FR** TIB-ET (and maybe even a fully free Ch*na, for that matter) will fully return to their traditional, nutrient dense foods. ;)

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Maximizing the nutrient value of nuts, grains and beans

Although nuts, seeds, grains and beans are not considered nutrient-dense foods, careful preparation can improve their digestibility and nutrient availability. Historically, people worldwide took careful steps to prepare these difficult-to-digest foods as they all contain anti-nutrients and enzyme inhibitors.

Soaking grains and beans in acidulated water overnight–that is water with yogurt, kefir, vinegar or lemon juice–will prepare them for easier digestion. As an example, if you are serving oatmeal to your family in the morning, the night before, slightly warm the water required for the recipe in a pan and stir in some yogurt and the dry oatmeal and cover. Place the pan on top of your refrigerator. The next morning cook as usual. Make sure you add lots of butter or cream when serving as this will also greatly enhance the nutrient value. If you are preparing beans, cover them with warm water and stir in some yogurt or vinegar and let them soak for at least 12 hours, drain and cover again with water and cook as usual. Always serve beans with a meat and a fat so that your meal is nutrient-dense.

For nuts, you will want to make sure you start with “raw.” Unfortunately, except for pecans and walnuts, it is difficult to find truly raw nuts in the health food store. For peanuts and almonds, you will have to look online. Here’s a website that offers high quality organically grown raw nuts. http://www.livingtreecommunity.com/store2/products.asp?catid=17&gclid=CMzfreyipp4CFQjyDAod5×66nQ To prepare 1 pound of nuts, simply cover them with water and add 1 tablespoon of Celtic Sea salt and let them soak for about 8 hours. Drain and dehydrate in a dehydrator or place them on a cookie sheet lined with parchment paper on the lowest setting in your oven for about 12 hours or until crispy.

Taking the time to prepare nuts, grains and beans will make them a wonderful addition to a nutrient-dense diet.

For more information on building health and healing with nutrient-dense, traditional foods, see www.performancewithoutpain.com.

Best in health,

Kathryne Pirtle

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A True Thanksgiving:Become a consumer of naturally raised foods that support the future health of our food supply and population.

Have you thought about the how the decisions you make today will affect people in seven generations? Most of us do not consciously think in these terms, but maybe when it comes to the foods we choose for ourselves and our family, it should be our priority. We are at a critical juncture in history where the  poor decisions about our food supply are affecting the health of our entire population. It has only been since 1950 that our food production, the types and quality of foods we have  available and what foods we are told to eat have been affected by how much profit was made by an entity behind the scene of this drama.

It is certain that as we choose to support foods because of their health-providing qualities we will naturally turn to foods that are not produced in this industrial system. However the integrity of this decision goes farther than this, because by choosing these kinds of foods, we are supporting the health of  the soil, the animals, the water, the air, and the economic stability of small family farms dedicated to bringing these high quality foods to our tables. For this utmost reverence given to the circle of life we can celebrate a true Thanksgiving.

For more information on a healing diet and building optimal health with traditional, nutrient-dense foods see http://performancewithoutpain.com.

Best in health,

Kathryne Pirtle

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Making Your Holiday Dinner Nutrient-Dense

With a few adjustments to the Thanksgiving feast, you can make your dinner even more nutrient-dense. I like to think of meal planning from the perspective of what foods were available before the industrialization of the food supply and do everything possible to obtain these types of foods for my family. Although they are more expensive, they are also more filling and nourishing and their health benefits are far reaching. When you “Put your money where your mouth is,” you are helping to insure your family’s good health. Remember–”Your health is your wealth!”
Here are some guidelines:

  • Try to obtain a pastured turkey from a farm co-op as this meat is far superior to even an organic turkey and often no more expensive. The beauty of buying a wonderful pastured turkey is that the leftovers taste fresh for a long time as the fats in the meat do not go rancid as with commercial birds.
  • Serve nutrient-dense butter–Raw butter from your co-op is best or Whole Foods has  high quality butter.
  • Use whole milk–preferably raw-pastured or unhomegenized, organic– and pastured butter for your mashed potatoes
  • Serve your organic vegetables with lots of butter
  • Make your own cranberry sauce–I posted a wonderful lacto-fermented cranberry chutney several days ago–see  http://performancewithoutpain.com/2009/11/21/great-holiday-recipe-for-traditionally-fermented-cranberry-chutney/
  • Make your own pumpkin pie with high-quality organic ingredients

Your wonderful turkey has more gifts to offer as you can use the carcass to make a fantastic nutrient-dense bone broth soup. Cover the bones, fat and skin with water and put in a few tablespoons of vinegar. Simmer for about 12 hours and strain.  You will have a beautiful broth for a marvelous soup that you can freeze.

For more information on a healing diet and building optimal health with traditional,  nutrient-dense diet foods, see http://performancewithoutpain.com

Best in health,

Kathryne Pirtle

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Dietary Fetishisms of the Pop “New” Age

Guest blog writer, Paul Yeager here. :)

As of late, a lot of folks I’ve run into seem to hold two predominating notions concerning diet (perhaps one more than the other in many populations of dietary thinkers): one is that raw veganism is the ultimate end-all of human diet, and the other is that cutting edge science is able to successfully dictate to us what we should eat based on accurate findings. I’d like to deal a little bit with both, although this could of course be an entire book (a book I happen to have written by the way, email me at paulchfs@gmail.com if you’re interested).

I myself used to be among the folks I describe above. I was a serious follower of Gabriel Cousens, David Wolfe, Victoras Kulvinskas, Anne Wigmore, and many of the other figure-head pioneers of the raw vegan movement. I almost even moved to Tree of Life in Arizona–Gabriel Cousens’ raw vegan retreat center–so I could live in the desert practicing shaktipat yoga, doing sweat lodges, and eating nothing but soaked and sprouted nuts, seeds, salads, etc. –the typical raw biogenic vegan diet. However, during my obsession with attempting to be a raw vegan (and I say attempting because it never did/could work for me!) the fact of the matter is: my health completely collapsed.

I trusted Cousens’ writings (i.e. “Conscious Eating”) because they seemed to present a merge of science and new age spiritual thinking about the Divine in a way which I felt was cozy and quite socially comfortable. It brought everything together into a unified ideology of community and a supposed return to “tribal” ways of doing things. And if I could just follow this ideology completely and 100% of the time, then I would finally heal my digestion and achieve the results Cousens’ scientific references and supposed sort-of-clinical observations seemed to describe. And yet, during this time my health completely collapsed. My gut was an absolute mess, and by the way: I had a serious sugar addiction (and I have since realized many vegetarians and vegans also have this problem, which makes perfect biochemical sense to me now since animal protein with its full complement of amino acids supports blood glucose regulation).

I’d like to point out something which I now realize in hind-sight, which I did not at the time, which I find rather interesting, and a very weak point of the supposed “new” age movement; that is that the “New Age” consistently identifies with indigenous elements, cultural, mystical, etc. and seems to be offering a sort of revival of archaic and/or tribal ways of doing things. In fact, it is not doing that in a dietary sense at all. And here is how I discovered that…

One fine day I came across a book by Weston A. Price called “Nutrition and Physical Degeneration.” Weston A. Price was a dentist in the 1930’s who was interested in why so many of his Western patients were suddenly getting more and more (exponentially more) cavities. He had this hunch that isolated tribal peoples (which he, in our current politically [quite] incorrect language referred to as “primitive”) might have better teeth. He spent a decade visiting nearly all of the remaining completely isolated tribal societies he could find on the planet, and their non-isolated relatives (the ones nearby near train tracks who had access to modern transportation and commerce, where they could get white sugar, white flour, and processed and packaged foods which had only recently been invented by industrialization).

He of course found, not unsurprisingly to me today, that the isolated counterparts of each anthro-genetic set of peoples which were not exposed to white flour, white sugar, still drank their milk raw, did NOT have access to modern medicine, often did not brush their teeth, still fermented their grains in a community grainery, lacto-fermented their raw veggies, drank raw unpasteurized milk, etc etc. –these peoples had always nearly ZERO dental cavities, space for their wisdom teeth to come in, better dental arch spaces, better mental health, easier childbearing, longer lives, no death from cancer, no allergies, and the list goes on and on. He cataloged all of this data as a true scientist does, with charts of very precise figures based on population gradients and detailed survey reports.

Of key significance to all of his findings, and *much to his disappointment*: among all of the indigenous tribes with these remarkably resilient states of bone, teeth, mental, and reproductive health (most notably), not ONE of them ate a completely vegetarian–and certainly not a VEGAN–diet. The nearest thing to it was the African Dinka peoples who, although they did eat mostly raw milk, eggs, and mostly cooked vegetables, still did eat fish every so often as they loved to dwell near water for this purpose. The Dinka stands out quite rarely in this regard, however. The neighboring Masai for instance, which had nearly the same number of cavities per population (almost zero, as with the Dinka), ate an extremely primal diet of raw milk and raw blood, both of which are extremely high in catabolic-supportive amino acids which support bone growth, muscle/ligament/tendon repair, and immune reconstitution.

And another major commonality to ALL of the tribes Dr. Price studied with these remarkable states of health and longevity were consuming saturated animal fat high in vitamin A and D, which of course flies squarely in the face of the current supposed “scientific” thinking of our day about fat and cholesterol–to further this discord, one of Price’s findings was that these cultures had literally zero presence of death from cardiac arrest–which shouldn’t have been a possible finding according to our current prevalent, supposedly “scientific” dictates concerning cholesterol.

Why have our current researchers and others wearing white lab coats working in expensive university labs kept this *very scientific* research of Dr. Price’s from the public? Just as a simple potential explanation: it doesn’t keep the funding coming–medical academia is thoroughly enmeshed in the industrial-pharmaceutical complex, and knows little (although it often attempts to purport otherwise) about nutrition.

Again, Weston Price was *very disappointed* that he didn’t find more vegetarian indigenous cultures with remarkable health.  He too, even in the 1930’s, was of the popular persuasion that vegetarianism, being more “ethical” would of course naturally be supported by his investigation into indigenous cultures. But this was not what the data supported. And today, the data still falls squarely against veganism (for instance, with extremely high levels of osteoporosis in the elderly vegan population, since veganism is low in bone building amino acids and fat-soluble vitamins that support calcium metabolism–not to mention how veganism fails to properly limit harmful raw fiber intake [see Konstantin Monastyrsky's truly cutting-edge research] and doesn’t provide enough fat altogether, and this is a giant subject on its own).

So, it’s interesting to me that everywhere we have a popular culture purporting to be part of a “new” age, consistently collectively claiming that it is supposedly reviving archaic or indigenous ways of doing things, when in fact the actual last recorded nutritional scientific observations (those of Dr. Weston Price) of archaic, indigenous societies are in direct contradiction with any semblance to this supposed “archaic revival”. We are what we eat, so the “new” age has certainly not succeeded at an archaic revival in the dietary sense, and I think that if it truly wants to be “new” then perhaps it could look more deeply and think farther outside the box in terms of exactly what the true archaic revival would really look like on an eating plane.

For more information on building health and healing with nutrient-dense foods see Performance without Pain and our new e-book on healing acid reflux.

Best in health,

Paul Yeager

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Great Holiday Recipe for Traditionally Fermented Cranberry Chutney

Historically, traditional lacto-fermented foods were a mainstay of people’s diets worldwide before refrigeration. The lacto-fermentation process was very important in preserving foods. There were countless recipes from all cultures that created a wide array of delicious condiments like sauerkraut, pickles, pickled beets, kimchee and chutneys–and beverages like beet kvass, kombucha, kefir and ginger ale. Consuming these foods will help to maintain good digestion as they are high in enzymes and and probiotics. Sadly, when we buy these foods from most grocery stores today, they are pasteurized and will lack the wonderful health-building components.

Here’s a wonderful holiday recipe for a traditionally fermented cranberry chutney.

Lacto-fermented cranberry chutney

* 3 cups of cranberries
* 1/2 cup of nuts (pecans was suggested in the recipe I found, we used hazelnuts)
* 1/2 cup of rapadura
* 2 teaspoons of salt
* 1/2 cup of whey (easy whey can be made by draining 2 cups of plain organic yogurt through a smooth dish towel or cheesecloth-the drained liquid is the whey)
* 1/2 cup of prune juice or other juice (I used apple juice)
* 1 teaspoon of cinnamon
* 1/2 teaspoon of cloves
* juice from 1 orange
* juice from 1 lemon
* 1/2 cup of raisins (optional–I like the chutney without raisins better)

Pulse all, except raisins, in food processor. Stir in raisins. Place ingredients in a 1 quart glass jar. Leave 1 inch room at the top of jar. Cover. Ferment 48 hours, then refrigerate. Serve with meat or poultry.

Usually the fruit ferments are good for 1-2 months. My chutney is still excellent after one year!!

For more information on healing and building health with traditional foods, see www.performancewithoutpain.com.

Best in health,

Kathryne Pirtle

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How to Maximize Calcium Absorption

So many people today suffer from serious problems having to do with calcium absorption. People are purchasing calcium supplements by the tons in hopes of preventing calcium deficiencies. We have epidemic numbers of people with osteoporosis, poor dental health, weak bones and diseases that have to do with calcium being deposited in the wrong places, like the arteries and organs. What are some of the factors of this trend?

First, most diets do not have adequate vitamins A and D from natural old fashioned foods like high quality cod liver oil (see www.greenpasture.org.) egg yolks and liver. Without these key nutrients, the body cannot absorb calcium or any other vitamins well.

Second our diets are low in vitamin K2, which is ample in foods from animals on pasture. Vitamin K2 acts like the mortar for the bricks of both vitamin A and D in putting calcium in the right places in the body, like the teeth and the bones and not in the arteries. With the corn feeding of our livestock, we have an entire population deficient in this vitamin.

Third, low fat diets do not support calcium absorption. Without traditional fats in the diet like butter, coconut oil and lard, we cannot utilize calcium properly.

Next, our diets lack the easy-to-digest traditional foods that are rich in calcium. Bone-broth soup and cultured raw dairy from grass-fed cows and goats are foods that were eaten for thousands of years, yet they largely disappeared from our diets with the industrialization of our food supply.

Finally, diets lacking the probiotic foods that support good digestion, will also hamper calcium utilization.

Unfortunately all the calcium supplements in the world will not make up for the nutritional building blocks available in real food–no matter how much they cost or how many commercials support that product!!

The key to  improving calcium absorption is eating a nutrient-dense, traditional diet. For more information see www.performancewithoutpain.com.

Best in health,

Kathryne Pirtle

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Do you take time to chew your food?

As silly as this question sounds, it is a very important subject for good health. Sitting down to enjoy eating a meal and taking the time to chew each bite is another step you can take for maximizing the digestion and nutrient availability of your foods. The impact this ritual will make in your life can be astounding. As you literally bless the food with gratitude for nourishing your body and take the time to appreciate the every aspect of your meal, you will also notice over time an increased awareness of your connection to the earth and all its amazing gifts.

My favorite mantra is “Present moment–I am grateful.” May you be strengthened and enriched by each bite of life!

For more information on a healing diet and nutrient-dense foods see www.performancewithoutapain.com.

Best in health,

Kathryne Pirtle

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Enzymes in our foods–why they are so important

Eating a diet that is high in enzymes is very important to healing and building optimal health. Enzymes are not only necessary for digestion of our foods, they play an important role in every process of the human body. Dr. Edward Howell’s research on enzymes determined that we have an “enzyme bank, ” and for good health and longevity, it is important to eat foods that will not draw upon these reserves. (See  his books Enzyme Nutrition and Enzymes for Health and Longevity.) Eating a diet where the foods themselves are high in enzymes keeps the pancreas from having to secrete them for digestion, thus saving them for the repair and maintenance of cells, organs, tissues, muscles and tendons.

High-quality, naturally raised raw proteins like raw and cultured dairy, raw egg yolks, raw meats and fish are the highest in enzymes. However, eating cooked foods with high-enzyme fermented vegetables like unpasteurized sauerkraut, pickled beets and kimchee as well as cultured beverages like beet kvass, kombucha and lacto-fermented drinks also saves the body’s enzyme reserves.

Some raw foods  have anti-nutrients and enzyme inhibitors, and require special preparation to digest well. Nuts, seeds, grains and legumes all contain these difficult-to-digest elements in their raw form and need to be soaked in acidulated water to break down these components.

Our book, Performance without Pain, contains a wealth of information on high-enzyme foods, preparing cultured foods and the proper preparation of foods containing enzyme-inhibitors. It can get you started on understanding how to maximize the healing energy of your diet. For more information on building health and healing with nutrient-dense foods see Performance without Pain and our new e-book on healing acid reflux.

Best in health,

Kathryne Pirtle

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Vaccines–the track record may surprise you!

The media entices people into thinking that using vaccines protects people from many serious illnesses. What is reported in the media about vaccines and what has historically occurred with vaccines is quite different. But the actual track record may surprise you. In fact, from the beginning of their use, there was never clear evidence that the vaccines were alleviating the diseases for which they were created.

When we look at both polio and small pox we will see the evidence for prevention through vaccine is very questionable. The death records from about a ten year span before both polio and small pox show that the numbers of people dying from these two diseases went down significantly. And when the vaccine was introduced with polio, the amount of people who contracted polio went up!! With small pox, the disease had also already gone down significantly before the vaccine was produced and the person who developed the vaccine reported years later that it was a failure! Measles was yet another illness that had declined by 98% between 1915 and 1958 just before the vaccine was introduced.

The other very serious problem with vaccines is that they have many toxic ingredients. Many of them still many still have thimerosal–which contains mercury. The adult flu vaccine still has this ingredient unless you ask for a “thimerosal-free” dose. Mercury in very small doses is extremely toxic. In fact, after a three hour exposure, mercury causes cell membrane damage and death in only “very tiny ” amounts. In many of today’s vaccines, aluminum–also toxic–is replacing mercury. It depletes minerals, targets the myelin tissue, can cause fatigue, numbness, paralysis etc.

With so many vaccines being developed today, there has never been a scientific study (double-blind, controlled) proving their efficacy! Yet, we are told that our children need to receive a record amount of vaccines throughout childhood! This is very disturbing. Luckily, many people are “going against the grain” and the entire Autism community has clear guidelines against vaccines for the health of children.

The following are websites to give you more information:
www.thinktwice.com
www.uninformedconsent.org
www.safeminds.org.
www.opednews.com
www.thimerosal-news.com

In the worldwide studies of 14 healthy cultures, Dr. Weston A. Price found that immunity to all disease was clearly through a nutrient-dense diet. He saw that “All disease is caused from malnourishment.” For more information about healing and building optimal health with traditional, nutrient-dense foods see www.perfromancewithoutpain.com.

Best in Health,

Kathryne Pirtle

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Some Inspiring Thich Nhat Hanh to Inspire Mindfulness for Nutrient Dense Foods Daily Eating Discipline

This being the 3rd of three days of your substitute blog writer’s (Paul Yeager’s) appearance, I thought I would just shortly share a powerful and inspiring quote from Thich Nhat Hanh’s “Peace is Every Step” which has helped me foster the energies of spiritual creativity, concentration, and gratitude necessary to maintain a diet of nutrient dense foods and to eat this way on a consistent basis, eating and living fully in the present moment.

It’s no easy feat to resist the temptations of Standard American Diet at every turn, and running these thoughts through my head (and through my energy and heart) on occasion have really helped me return to my daily practice of eating according to nourishing principles, instead of sliding back into the “old way” of fast food, lousy restaurants, and inferior eating choices.

And eating in gratitude, aware of the immense fortune of being able to eat this way, and having that in perspective–I find this is the ultimate starting point for optimal digestion. I may often be eating nutrient dense, traditional food, but if I am not present to taste this food, which so few are able to have and eat, then it is not as nourishing.

On page 23 of “Peace is Every Step” in “Eating Mindfully,” Thich Nhat Hanh states:

“Eating a meal in mindfulness is an important practice. We turn off the TV, put down our newspaper, and work together for five or ten minutes, setting the table and finishing whatever needs to be done. During those few minutes, we can be very happy. When the food is on the table and everyone is seated, we practice breathing: ‘Breathing in, I calm my body. Breathing out, I smile,’ three times. We can recover ourselves completely after three breaths like this.”

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Just how erosive is erosive GERD / Acid Reflux? What can we do about this problem?

Hi there. Kathy Pirtle’s substitute blog writer Paul Yeager has resurfaced for the 2nd of three days that Kathy Pirtle is away at the Weston A. Price Conference in Chicago!

Today I’d like to write about erosive gerd / acid reflux.

Just how erosive is erosive GERD? Is it really more erosive than nonerosive acid reflux? What defines it as more erosive? Is nonerosive gerd really *completely* nonerosive? Or is one just more erosive than the other? Just how advanced is modern science in making these kinds of distinctions? Well, I was interested in understanding the answers to these questions, so I started searching PubMed for some solid research literature.

Surprisingly like many things in modern science, I found the “most cutting-edge” answer I could find to be puzzlingly full of seemingly circular logic, with hordes of observations seeming to be made based on assumptions with little or no reference material. It surprises me that such studies even make it into PubMed, but then again, how scientific is science? Is science not based fundamentally on observations, or more acutely *our perceptions*?

For instance, Sir Isaac Newton and others found the acceleration rate of gravity to be quantifiable as 9.8 meters per second squared. He could throw an apple up into the air 10,000 times and predict with reasonable certainty that it was going to accelerate towards the earth at that rate. But then Einstein came along. And then Niels Bohr. And Schroedinger, etc. They–and then we (by going to space, studying eclipses, etc.)–discovered that that “law” had only been the result of living within the confines of our earth’s gravitational field–it still of course had an application, but it wasn’t *completely true* everywhere, all the time.

And such is HARDLY the case concerning distinctions such as those between erosive gerd and nonerosive gerd–here we’ll find that the conclusion simply completely contradicts the initial assumptions. At least with Newton, he started out with the “hunch” that there was something uniform about gravity and then found out he was pretty much right. Here we start out with the assumption that erosive gerd is more erosive than nonerosive gerd (or better yet that erosive gerd is just plain erosive and nonerosive isn’t) but we seem to find out, well… I won’t spoil it just yet. I’m just going to copy-paste the study I found below:

Relevance of ineffective esophageal motility with erosive and nonerosive gastroesophageal reflux disease.

Foroutan M, Doust HM, Jodeiri B, Derakhshan F, Mohaghegh H, Mousapour H, Poursaadati S, Kiarudi MY, Zali M.

Department of Gastroenterology, Shahid Beheshti University of Medical Sciences, Tehran, Iran. swt_f@yahoo.com

INTRODUCTION: Ineffective esophageal motility (IEM) is a frequent finding in patients with gastroesophageal reflux disease (GERD). It is responsible for delayed acid clearance as it affects esophageal emptying and saliva transport. Since erosive GERD is a more severe disease than nonerosive GERD, it may be associated with IEM, which delays esophageal clearance. Objective : We investigated the role of IEM in patients with erosive and nonerosive GERD. METHODS: We enrolled 100 patients with heartburn and a primary diagnosis of GERD referred to the GI motility department of RCGLD of Shahid Beheshti University between January 2002 and January 2005. Based on endoscopic findings, the patients were classified into two groups of erosive GERD and nonerosive GERD. Manometry and 24-hour ambulatory pH-metry was performed in all patients. RESULTS: Seventy-seven patients completed the study: 31 (40.3%) with erosive GERD and 46 (59.7%) with nonerosive GERD. IEM was present in 38.7% of patients with erosive GERD and in 28.3% of those with nonerosive GERD (p=0.18). A low lower esophageal sphincter pressure was present in 45.2% of patients with erosive GERD, and in 45.7% of those with nonerosive GERD (p=0.97). Abnormal acid reflux was present in 32.3% and 41.3% of patients with erosive and nonerosive GERD, respectively (p=0.42). CONCLUSION: There was no difference in the prevalence of IEM between patients with erosive and nonerosive GERD. IEM could be an integral part of GERD and may not always be associated with mucosal injury.

Now wait a minute. The study says at the top “Since erosive GERD is a more severe disease than nonerosive GERD, it may be associated with IEM, which delays esophageal clearance.” But WHY is erosive GERD a more severe disease than nonerosive GERD?! The study just assumed that was known right off the bat! And then after making such assumptions, the study actually winds up proving that this IEM (“ineffective esophageal motility”) is actually only a little more than 10% more prevalent in the erosive gerd control group?! So first we have an assumption that erosive gerd is more “erosive” than nonerosive gerd, and then we have evidence to show that nonerosive gerd is actually ALMOST AS EROSIVE AS EROSIVE GERD!

This is entirely broken circular logic!

Here’s why I suspect the logic is broken: because as the study clearly provides statistics to support (which is the statistic showing that 28.3% of the supposedly nonerosive gerd group HAD “ineffective esophageal motility” aka EROSION), nonerosive GERD is actually VERY EROSIVE!

And what would happen if that many more people with gerd (which we know from Kathy and John Turner’s ebook on a true gerd natural remedy make up 1 in 5 people in the population at large) were to be told by doctors that their “plain ol’ not-a-big-deal gerd” (which they’re currently happy swallowing a purple pill for) is in fact EROSIVE?

They would think “woah, this is a serious disease!” And guess what? This IS ALREADY a serious disease, because as the above study clearly proves, even nonerosive gerd is erosive.

So what can we do about this erosion, both of our GI tracts and of our ability to think clearly (with its attempted subversion by the poor logic in studies such as that above, AND by inferior food choices)? This is another reason many doctors might not want folks to think their gerd is creating erosion, because what we CAN do is change our diets.

We can start eating nutrient-dense, traditional foods consisting of the building blocks of optimal digestion and optimal assimilation, these being the true cornerstones of good health all around. These foods are the foods that countless ancestors of traditional isolated peoples have been eating for millenia: saturated animal fats high in cholesterol and therefore GOOD, bone-broth from cartilaginous and marrow-rich bones with its high content of colloidal stomach-acid-ATTRACTING (yes, that’s GOOD for gerd! not bad!) properties, truly lacto-fermented foods with its high content of probiotics, enzymes, and lactic acid, plenty of high-quality protein from pastured animals, and a wide array of plant-based vitamins and minerals from seasonally-attuned veggies like squash, zucchini, collards, kale, etc.

We can make these changes now, regardless of whether our acid reflux has been labeled erosive or nonerosive–which as we have seen, is largely a misnomer anyhow, possibly even designed simply to keep people thinking their nonerosive gerd is no big deal.

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What might GERD aka Acid Reflux, and Bad Breath have in common?

Hi there. My name is Paul Yeager and I’m a close friend of Kathy Pirtle’s. I also happen to be the developer/webmaster for PerformanceWithoutPain.com. Both Kathy and I have been eating nutrient dense, traditional foods for years now and we in fact met initially over the Internet, as the result of our crossed healing paths. We also both happen to be classical musicians with an immense love for music.

Kathy asked me to do a little writing on the blog in her stead, as a result of her immense dedication to as-close-to-daily-as-possible blog writing. I have to say, in all my years of reading–and then developing–blogs of various sorts, I have NEVER in my almost 20 or so years of life on the Internet seen *anyone* write such high-quality material on such a constant basis, and on such an important issue as this one.

So, when she asked me to be her substitute blog writer, I was greatly humbled and made sure to tell her, as I am telling you, that I am not the kind of writer she is, but that I would try my best to measure up. However, having gone through quite a bit of health crisis and resulting healing crises of my own, I do feel qualified to write on a few things (just not as elegantly and clearly), so I went ahead and created myself another administrative blog account named paulchfs–chfs stands for Certified Healing Foods Specialist by the way–and so here I am.

I’ve learned from Kathy and others some remarkable things about acid reflux, and this has been an incredible learning curve for me, not only because I know what she and others are saying is strikingly true about powerful, traditional, nutrient-dense foods healing acid reflux–from first hand experience–but also because the new things she keeps telling me about this disease make me realize that to some very degree, I am very much STILL healing from it!

Not only that, but I think I, just like the rest of society to some degree, tend to disregard many of the facets of this disease as “normal” when such a state of health is in fact, not normal at all. Kathy’s work continues to guide me in this way.

One thing that continues to startle me is that 1 in 5 people have acid reflux disease; ONE IN FIVE. Go back and read that again, because it means there’s a one in five chance you have acid reflux disease! That’s just a “delicious hors d’ouevre” of the plethora of startling acid reflux facts and statistics Kathy’s got around. Another is that last year there were 470,000 hospitalizations and 1.9 million visits to the emergency room for this illness.

The last one doesn’t startle me quite as much because I am actually amongst those people; just three or four years ago, I went to the emergency room with this illness! My acid reflux had turned into what the ER doctor labeled “acute gastritis” and he just told me I had too much stress and to go home and take it easy. Let me tell you, there’s a lot more to this disease than “go home and take it easy.” I mean sure, the life of a professional violinist and computer coder geek is stressful, but if there are 1.9 million visits to the ER over this thing, than that obviously isn’t a complete explanation!

Thankfully, I started talking to people like Kathy more than ER doctors. Kathy has enlightened me also to the fact that asthma and ear infections are a symptom of gerd, and all throughout my childhood I suffered from chronic ear infections and asthma! (By the way. all of this incredible information and more, along with what kind of menu of foods for gerd to have on a regular basis, will soon be able to be found in her ebook via the previous link.)

In relation to acid reflux and these symptoms of it I now know about, my health-life begins to make a lot of sense. Basically, I realize now that I had BAD acid reflux all my life until, about five years ago, I found out about and started constantly consuming traditional foods like fermented cod liver oil, bone broth from cartilaginous and marrow bones from pastured animals, lacto-fermented sauerkraut and other fermented foods (fermented the way our great-great-grandparents made things like this, not just jars of pickles from off the store shelf), and powerful healing fermented drinks like beet kvass and kombucha.

Also incremental to healing my acid reflux was the fact that I realized, with Kathy’s help and the help of Sally Fallon and Mary Enig’s books and the Weston A. Price Foundation, that saturated animal fat is GOOD FOR ME! That’s a lengthy subject all on its own, and for another post.

By now you might be wondering OKAY OKAY so what might acid reflux and bad breath have in common? Well get this: there are approximately 20 people a day google-searching for “gerd bad breath” –advertisers are willing to pay OVER a dollar per click to get potentially interested buyers to find them via their google search for “gerd bad breath” (oh, being a web developer is fun stuff)!

Along with my asthma and chronic ear infections, all my life prior to beginning to heal my gerd/acid reflux, is it possible that this has been another of my symptoms as well?! My mother and sister have complained of my bad breath literally ALL my life, until the complaints began to finally sizzle out STARTING five years ago when I got on traditional foods and began to heal my gut.

And that is what acid reflux and bad breath seem to have in common: they are both results of poor digestion and malnourishment. Both occurred all MY life UNTIL I began to fix my digestion with traditional foods in the ways that Kathy Pirtle eBook describes. This ebook also described chronic belching and flatulence as a symptom of this disease, and these are things that I’m not afraid to admit largely healed as well when I stopped eating Standard American Diet and ultimately switched to a traditional foods, Weston Price diet.

And also admittedly, these things (chronic belching, flatulence, and bad breath) are things that will come back if I begin to fall off the wagon (i.e. I love to eat Thai food out at restaurants out on occasion, but I know that if I do, these signs–and eventually gerd itself–will return since my digestion is “sliding backwards”). And now I know I’m not alone on my thinking that gerd and bad breath have something to do with each other–I’m simply amongst a statistic to add to Kathy’s incredible acid reflux statistic-heap: 20 people a day are google searching for gerd bad breath! That’s 20 * 365 = 7300 people a year! Coincidence?

Ah, the beauty of the Internet.

Ciao, Paul

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Soy is Not a Health Food

Soy foods and beverages have been given tremendous attention in the media as a wonderful health food. Soy is advertised as a great protein, a nutritious milk substitute and an aid for the symptoms of menopause and bone loss.  It is also widely used in infant formulas. Unfortunately, the research dollars aimed to taut soy’s attributes are coming straight from the soy industry.

Historically, cultures that consumed soy, did so by a long fermentation preparation as in miso, natto or tempeh. (See www.southrivermiso.com) This important traditional process breaks down the difficult-to-digest phytates and enzyme inhibitors. Additionally, cultures who consumed soy, did so in small quantities and most often with meat or fish.

Commercial soy products are made from unfermented soy or refined protein isolates that are highly processed at very high temperatures, thus making the proteins indigestible. They are also high in mineral blocking phytates, thyroid-depressing phytoestrogens and enzyme inhibitors that hamper digestion and may be a factor in cancer. Soy in infant formulas have caused many problems for the long-term health of growing children.

The book, The Whole Soy Story, by Dr. Kaayla T. Daniel, CCN, PhD, is a superb guide to the enormous problems with the modern consumption of soy.

The best way to build health is to eat a diet rich in nutrient-dense, easy-to-digest traditional foods.

For more information see Performance without Pain and our new e-book on healing acid reflux.

Best in health,

Kathryne Pirtle

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Normal muscle soreness vs. chronic muscle and tendon inflammation–the gut relationship

The physical challenges that performing artists and athletes face have a lot in common especially in the area of pain in muscles and tendons. It is normal to have occasional muscle soreness after a heavy workout or practice. However, as most people know the difference between muscle soreness and chronic inflammation, it is important to understand that there is often a biochemical component in chronic inflammation that may not addressed even in traditional holistic therapies including massage and chiropractic.

Chronic inflammation is a frightening condition as pain may be present even when you have done very little and may be excruciating if you do the slightest bit more. It often does not go away–even with rest– and it can haunt you day and night.It also often moves from one area to another and you can end up literally “chasing” the pain in your physical therapy sessions to no avail–for just as you solve the problem in one area, another area becomes sore.

Ongoing inflammation cannot be solved permanently with physical therapy–sorry–as this kind of inflammation is systemic. If you don’t look at the “why” deeply, you will continue to suffer and this symptom may be just the start of more serious health problems down the line.

Systemic inflammation often is a sign of poor digestion and “leaky gut syndrome.” Leaky gut is most often caused from eating difficult-to-digest, nutrient-poor foods that create intestinal flora imbalances like Candida overgrowth. With poor gut flora or “gut dysbiosis,”  intestinal damage is likely. When the intestinal tract becomes damaged, undigested proteins can “leak” through the intestinal wall, causing an immune system response and inflammatory chemicals to constantly circulate throughout the body.

Permanent healing is possible if you change your diet to focus on easy-to-digest, nutrient-dense, traditional foods that will heal the intestinal tract and build optimal health. Although at first this may seem like a daunting task, the benefits far outweigh the difficulty. You have spent your entire life dedicated to top performance, so isn’t your future worth the care that it took for you to come this far? Remember–”Your health is your wealth!”

For more information on building health and healing with nutrient-dense foods see Performance without Pain and our new e-book on healing acid reflux.

Best in Health,

Kathryne Pirtle

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Myths and Truths about Nutrition

This is an interesting article from the Weston A. Price Foundation website.

Myths & Truths About Nutrition

Myth: Heart disease in America is caused by consumption of cholesterol and saturated fat from animal products.

Truth: During the period of rapid increase in heart disease (1920-1960), American consumption of animal fats declined but consumption of hydrogenated and industrially processed vegetable fats increased dramatically. (USDA-HNI)

Myth: Saturated fat clogs arteries.

Truth: The fatty acids found in artery clogs are mostly unsaturated (74%) of which 41% are polyunsaturated. (Lancet 1994 344:1195)

Myth: Vegetarianism is healthy.

Truth: The annual all-cause death rate of vegetarian men is slightly more than that of non-vegetarian men (.93% vs .89%); the annual death rate of vegetarian women is significantly more than that of non-vegetarian women (.86% vs .54%) (Am J Clin Nutr 1982 36:873)

Myth: Vitamin B12 can be obtained from certain plant sources such as blue-green algae and soy products.

Truth: Vitamin B12 is not absorbed from plant sources. Modern soy products increase the body’s need for B12. (Soybeans: Chemistry & Technology Vol 1 1972)

Myth: For good health, serum cholesterol should be less than 180 mg/dl.

Truth: The all-cause death rate is higher in individuals with cholesterol levels lower than 180 mg/dl. (Circulation 1992 86:3:1026-1029)

Myth: Animal fats cause cancer and heart disease.

Truth: Animal fats contain many nutrients that protect against cancer and heart disease; elevated rates of cancer and heart disease are associated with consumption of large amounts of vegetable oils. (Fed Proc July 1978 37:2215)

Myth: Children benefit from a low-fat diet.

Truth: Children on low-fat diets suffer from growth problems, failure to thrive & learning disabilities. (Food Chem News 10/3/94)

Myth: A low-fat diet will make you “feel better . . . and increase your joy of living.”

Truth: Low-fat diets are associated with increased rates of depression, psychological problems, fatigue, violence and suicide. (Lancet 3/21/92 v339)

Myth: To avoid heart disease, we should use margarine instead of butter.

Truth: Margarine eaters have twice the rate of heart disease as butter eaters. (Nutrition Week 3/22/91 21:12)

Myth: Americans do not consume enough essential fatty acids.

Truth: Americans consume far too much of one kind of EFA (omega-6 EFAs found in most polyunsaturated vegetable oils) but not enough of another kind of EFA (omega-3 EFAs found in fish, fish oils, eggs from properly fed chickens, dark green vegetables and herbs, and oils from certain seeds such as flax and chia, nuts such as walnuts and in small amounts in all whole grains.) (Am J Clin Nutr 1991 54:438-63)

Myth: A vegetarian diet will protect you against atherosclerosis.

Truth: The International Atherosclerosis Project found that vegetarians had just as much atherosclerosis as meat eaters. (Lab Invest 1968 18:498)

Myth: Low-fat diets prevent breast cancer.

Truth: A recent study found that women on very low-fat diets (less than 20%) had the same rate of breast cancer as women who consumed large amounts of fat. (NEJM 2/8/96)

Myth: The “cave man diet” was low in fat.

Truth: Throughout the world, primitive peoples sought out and consumed fat from fish and shellfish, water fowl, sea mammals, land birds, insects, reptiles, rodents, bears, dogs, pigs, cattle, sheep, goats, game, eggs, nuts and milk products. (Abrams, Food & Evolution 1987)

Myth: Coconut oil causes heart disease.

Truth: When coconut oil was fed as 7% of energy to patients recovering from heart attacks, the patients had greater improvement compared to untreated controls, and no difference compared to patents treated with corn or safflower oils. Populations that consume coconut oil have low rates of heart disease. Coconut oil may also be one of the most useful oils to prevent heart disease because of its antiviral and antimicrobial characteristics. (JAMA 1967 202:1119-1123; Am J Clin Nutr 1981 34:1552)

Myth: Saturated fats inhibit production of anti-inflammatory prostaglandins.

Truth: Saturated fats actually improve the production of all prostaglandins by facilitating the conversion of essential fatty acids. (Price-Pottenger Nutrition Foundation Journal 20:3)

Myth: Arachidonic acid in foods like liver, butter and egg yolks causes production of “bad” inflammatory prostaglandins.

Truth: Series 2 prostaglandins that the body makes from arachidonic acid both encourage and inhibit inflammation under appropriate circumstances. Arachidonic acid is vital for the function of the brain and nervous system. (Price-Pottenger Nutrition Foundation Journal 20:3)

Myth: Beef causes colon cancer

Truth: Argentina, with higher beef consumption, has lower rates of colon cancer than the US. Mormons have lower rates of colon cancer than vegetarian Seventh Day Adventists (Cancer Res 35:3513 1975)

© 1999 Weston A. Price Foundation All Rights Reserved.

For more information on building optimal with nutrient-dense foods and a healing diet, see www.performancewithoutpain.com

Best in Health,

Kathryne Pirtle

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Chronic muscle and tendon stiffness may be a sign of malnourishment and poor digestion.

Instrumentalists, dancers and athletes depend on muscle and tendon flexibility for top performance. If you need to do yoga just to function–this is not optimal.  If muscles and tendons are overly stiff, it may be due to a nutrient-poor diet and poor digestion.

In my 30’s, I had a lot of trouble with muscle and tendon stiffness. Without a daily yoga regime, I felt like my arms, back and fingers were stuck. In my 40’s when I became deathly ill with a digestive disorder resulting from years of eating a high-fiber/low-fat “healthy diet” and turned to easy-to-digest, traditional, nutrient-dense foods to heal, I noticed that eventually all of my stiffness melted away. So–in my 50’s I am more flexible than ever before!

Weston A. Price’s research on healthy cultures worldwide determined the nutritional elements that are necessary for optimal health. Most people today are following a high-fiber/low-fat diet thinking that this is healthy. However, this kind of diet was not even close to the kind of diets that Price found in optimally healthy populations. To the contrary, all 14 healthy cultures, though their diets were all different, consumed ample traditional fats and nutrient-dense, easy-to-digest foods that provided over 10 times the amount of vitamin A and D  and 30 times the amount of other vitamins compared to diets in the US. Price found that without adequate traditional fat (butter, cream, lard, coconut oil) and Vitamin A and D  from natural sources in the diet, you could not absorb the nutrients in your foods–no matter how good the diet.

Below are some of the basic elements of a good diet:

  • Nutrient-dense foods such as meats, poultry, eggs and dairy from animals eating their natural diets and traditionally made bone broth soups
  • Foods that help the digestive system function properly and promote good intestinal flora for optimal nutrient absorption.  Examples of these are old fashioned probiotic, high-enzyme  foods include cultured dairy–whole fat kefir and yogurt; lacto-fermented vegetables–homemade sauerkraut and pickled beets and cultured drinks like kombucha and beet kvass.
  • Third, traditional fats like butter, cream and coconut oil which help with nutrient absorption, cell integrity and hormone function.
  • Fourth, adequate vitamin A and D from natural sources like cod liver oil, egg yolks and liver also for nutrient absorption

For more information on traditional, nutrient-dense foods for optimal health and a healing diet see www. performancewithoutpain.com.

Best in health,

Kathryne Pirtle

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Consumer trends in healthy eating are a fast tract to digestive disorders and malnourishment.

The following report from the International Food Information Council demonstrates just how thorough the high-fiber/low-fat dictate has infiltrated the choices that the general public makes about healthy eating. This list puts vegetables/salads,  fruits and whole grains as the top three picks. These foods are difficult to digest and low in nutrients in comparison pastured animal foods. Eating low-nutrient, hard-to-digest foods as the main part of the diet puts you on the fast track to digestive disorders and malnourishment. Considering that 60 million people have acid reflux–or 1 in 5 people–and that this condition alone is so common that we have billions of dollars spent dedicated to advertising meds for it–this should serve as a wake up call that this approach to eating is not working.

Simply put–”All disease begins in the gut.” Hippocrates and “All disease comes from malnourishment,” Dr. Weston A. Price.

How consumers approach functional foods: Survey

By Lorraine Heller, 13-Aug-2009

Related topics: Consumer Trends

Whole grains, fiber and protein are top of the list for consumers looking to improve their diets by eating more of a specific type of food, according to a new survey of Americans’ approach to functional foods.

The latest report by the International Food Information Council (IFIC) finds that out of those Americans trying to improve their diets, 79 percent are changing the types of foods they eat, 69 percent are changing the amount of foods consumed, and 19 percent are changing their use of dietary supplements.

“The 2009 Food & Health Survey found that healthfulness, among other product attributes, is an important factor that influences consumers’ purchasing decisions. When consumers are choosing foods for themselves and their children, they are interested in healthful components such as fiber, whole grains, protein, vitamin C, and calcium, which all play a role in building strong bodies and improving overall health,” wrote IFIC.

This is the sixth survey conducted by IFIC since 1998 in order to track consumer awareness and attitudes to functional foods.

Commissioned by IFIC, Cogent Research of Cambridge, MA, conducted an online survey of 1,000 American adults in May this year. Questions were either open-ended (unaided), or participants were prompted and asked to rate specific responses.

More foods for more health

Around 55 percent of participants (553) said they are changing the types of foods or food components they eat in an effort to improve their health. Of those, 64 percent said they are eating more of a particular food.

The foods consumers cited most often (unaided) as products they are trying to eat more of include:

  • Vegetables/salads (60 percent)
  • Fruits/fruit juices (53 percent)
  • Whole grains (11 percent)
  • Protein (9 percent)
  • Fish/seafood (7 percent)
  • Fiber (7 percent)

When asked to rank the top three food components they look for when choosing foods for themselves (aided), consumers opted for:

  • Fiber (37 percent)
  • Whole grains (34 percent)
  • Protein (28 percent)

For those purchasing foods for their children, the top components were (aided):

  • Calcium (39 percent)
  • Vitamin C (31 percent)
  • Whole grains (26 percent)

Functional food awareness

The survey also revealed a slow but steady increase in people’s awareness that functional foods are foods with benefits that go beyond basic nutrition (89 percent in 2009 compared to 85 percent in 2007).

The top ‘functional foods’ named by consumers (unaided) are: fruits and vegetables, fish/fish oil/seafood, dairy (including milk and yogurt), meat and poultry, herbs/spices, fiber, tea and green tea, nuts, whole grains and other grains, water, cereal, oats/oat bran/oatmeal, and vitamins/supplements.

As in previous surveys conducted in 2007 and 2005, nine out of 10 consumers were able to name, on an unaided basis, a specific food or food component and its associated health benefit (92 percent in 2009 and 2007 and 91 percent in 2005). This compares to 84 percent in 2002; 82 percent in 2000; and 77 percent in 1998.

The survey also examined consumers’ top health concerns and the foods they think address these. It also looked at people’s perception of nutrigenomics – or personalized nutrition – as well as the communication and sources of information on health and nutrition.

____________________________________________________________________________________________________________________________________________

For more  information on a nutrient-dense foods and a healing diet see www.performancewithoutpain.com

Best in Health,

Kathryne Pirtle

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Is drinking 6 to 8 glasses of water a day a good idea?

Although drinking  the “healthy” recommended 6 to 8 glasses of water a day to stay hydrated sounds like a great idea, this may cause problems for your health. Water may not be as hydrating as you think. If you consider that when you drink a lot of water, you are in the restroom a lot–maybe this means that all that water isn’t really doing the job you want it to do. Maybe your body tries to rid itself of this excess and the kidneys are working overtime! Drinking too much water often pulls minerals from the body and can create electrolyte imbalances.

Before refrigeration, people drank beverages that were much more hydrating, nutritious and helpful to digestion. Fermented drinks like kombucha, beet kvass, and countless other lacto-fermented drinks were consumed that were high in nutrients, enzymes and probiotics. Cultured dairy like yogurt and kefir were a mainstay of the diet as were bone broth and bone broth soups–all of which are loaded with health benefits.

You may also be surprised to learn that low-fat diets tend to make people thirsty. Water is a byproduct of fat digestion–so being thirsty all the time may indicate that your body needs more traditional fats. Traditional fats are critical to nutrient absorption and they offer you a natural source of hydration at a much deeper cellular level.

As a guideline, daily total liquid consumption–including foods and beverages–should equal about 8 cups. By adding more fermented and cultured beverages, bone broth and traditional fats to your daily diet, you will stay naturally hydrated and be improving your health with nutrient-density.

Our book, Performance without Pain, has a wealth of recipes for broths, fermented and cultured beverages. For more information on a healing diet and nutrient-dense foods see www.performancewithoutpain.com.

Best in health,

Kathryne Pirtle

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If you want to avoid butter–use cream! Julia Childs

I hope you all got a chance to see the fantastic movie “Julie and Julia.” Although this movie is not about health, it teaches us, through Julia Child’s passion to learn and share the timeless art of French cooking, that wonderful food has wonderful whole food ingredients–including butter and cream. And that slow food is worth preparing–and of course–eating!

Butter and cream were never avoided for thousands of years. Heart disease was almost never heard of before 1920. In fact, in the 1920’s a machine was developed that would test a person’s heart health. This invention was considered fairly useless!

It was only with the industrialization of food and the corn feeding of livestock, that there was a push to make a profit with vegetable oils and demonize traditional fats. Thus the Framingham study was launched, which tried to determine that as cholesterol levels rose, there was a higher incidence in heart disease. Unfortunately, the study results were tainted, and  if read accurately, didn’t show any change in heart disease rate with higher cholesterol. Since then, billions of dollars have been put into more flawed research to try to eek out a positive result that cholesterol is the culprit! It is only when trans-fats are used that there is a rise in heart disease–wonder of wonders!!! What are trans-fats made of?—-vegetable oil!

So enjoy butter and cream–it’s good for you–especially if it comes from pastured animals!! As we move back to nutrient-dense, traditional foods to heal and nourish our bodies and souls, let us look to the past–to those who have shown us how a passion for these foods can fill our lives with zest and sparkle–a true sign that we are well and whole and that we will have the nutritional ingredients for a life well-lived as we fulfill our dreams.

For more information on a healing diet and nutrient-dense foods, see www.performancewithoutpain.com.

Best in health,

Kathryne Pirtle

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Kefir or yogurt–Which has the most benefit for digestion?

Of course, the best kefir and yogurt in the world is made of whole-fat raw milk from pastured animals.  Both kefir and yogurt are wonderful sources of enzymes, probiotics and nutrition. People who are lactose intolerant can most often tolerate cultured dairy–especially if it is from raw milk, as the lactose is nearly gone.

However, kefir has some benefits that yogurt lacks. The beneficial bacteria in kefir will colonize better in the intestinal tract where that of yogurt tends to move through the system. Also, kefir has a beneficial yeasts that eat candida such as Saccharomyces Kefir and Torula Kefir, which help balance the intestinal flora by penetrating the mucosal lining. They form a virtual SWAT team that housecleans and helps strengthen the intestines. Kefir is therefore an incredible partner in overcoming  compromised gut flora.

Kefir’s active yeast and bacteria may provide more nutritive value than yogurt by helping digest the foods that you eat and by keeping the colon environment clean and healthy. The curd size of Kefir is smaller than yogurt, so it’s also easier to digest

It’s very easy to make your own yogurt and kefir with a good source of whole raw milk–see www.realmilk.com If you cannot obtain that, you can use a high quality whole organic milk–preferably unhomogenized. You can obtain fantastic cultures from www.bodyecology.com. Just follow the instructions on the package. Our book, Performance without Pain, has recipes as well.

For more information on a healing diet and nutrient-dense foods, see www.performancewithoutpain.com.

Best in health,

Kathryne Pirtle

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The Raw Milk Cure from the Mayo Clinic–a testimony to the power of one of nature’s perfect foods!

People have consumed milk for health benefit for over 30,000 years. Until refrigeration became available in the last century, most milk was consumed  in a preserved form as a cultured beverage or as cheese. Also, for most of this time, milk came  exclusively from animals on pasture. This can be truly called real milk.

Today, raw milk with all its healing benefits is becoming more and more available through the cow-share program, the Weston A. Price Foundation and www.realmilk.com.

The trend of pasteurization only became necessary when the cows were taken off pasture and given foods that were not appropriate for their species. Giving cows unnatural food became a practice in the 1800’s in the US when whiskey distilleries housed cows and fed them the waste–called slop–from the distillation process. This tainted milk was sold to people on the east coast for nearly 100 years and caused the highest infant mortality rate ever seen. Pasteurization became the solution to selling this tainted milk. Sadly,  pasteurization became the rule. And with the industrial farming industry practices of today, commercial milk must be pasteurized.

However, milk for thousands of years was considered a mainstay of the diet for cultures throughout the world. It was so revered that Thomas Jefferson declared it a matter of national security and worked to make sure that cows were brought safely from England to the United States. In fact, in the early 1900’s, at the Mayo Clinic, the “milk cure” was used for healing many illnesses. Here is an interesting article written by Dr. Ron Schmid, who wrote the important book, The Untold Story of Milk, (pub. by New Trends):

{NATIVE NUTRITION}

Real Milk Cures Many Diseases

by realmilk.com

The following is an edited version of an article by Dr. J. R. Crewe, of the Mayo Foundation, forerunner of the Mayo Clinic in Rochester, MN, published in Certified Milk Magazine, January 1929. We are grateful to Dr. Ron Schmid, ND of Middlebury, CT for unearthing this fascinating piece. The “Milk Cure” was the subject of at least two books by other authors, written subsequently to Dr. Crewe’s work. The milk used was, in all cases, the only kind of milk available in those days—raw milk from pasture fed cows, rich in butterfat. The treatment is a combination of detoxifying fast and nutrient-dense feeding. Note that Crewe quotes William Osler, author of a standard medical textbook of the day. Thus, this protocol was an orthodox, accepted therapy in the early 1900s. Today the Mayo Clinic provides surgery and drug treatments, but nothing as efficacious and elegant as the Milk Cure. (To find out about Raw Milk in Australia contact Real Milk Australia – Ed)

For fifteen years the writer has employed the certified milk treatment in various diseases and during the past ten he had a small sanitarium devoted principally to this treatment. The results obtained in various types of disease have been so uniformly excellent that one’s conception of disease and its alleviation is necessarily changed. The method itself is so simple that it does not greatly interest most doctors and the main stimulus for its use is from the patients themselves.

To cure disease we should seek to improve elimination, to make better blood and more blood, to build up the body resistance. The method used tends to accomplish these things. Blood conditions rapidly improve and the general condition and resistance is built up and recovery follows.

In several instances, Osler (Principles and Practices of Medicine, by William Osler, MD eighth edition) speaks of milk as being nothing more than white blood. Milk resembles blood closely and is a useful agent for improving and making new and better blood. Blood is the chief agent of metabolism. Milk is recognized in medical literature almost exclusively as a useful food and is admitted to be a complete food.

The therapy is simple. The patients are put at rest in bed and are given at half hour intervals small quantities of milk, totalling from five to ten quarts of milk a day. Most patients are started on three or four quarts of milk a day and this is usually increased by a pint a day. Diaphoresis (copious perspiration) is stimulated by hot baths and hot packs and heat in other forms. A daily enema is given.

The treatment is used in many chronic conditions but chiefly in tuberculosis, diseases of the nervous system, cardiovascular and renal conditions, hypertension, and in patients who are underweight, run-down, etc. Striking results are seen in diseases of the heart and kidneys and high blood pressure. In cases in which there is marked edema, the results obtained are surprisingly marked. This is especially striking because so-called dropsy has never been treated with large quantities of fluid. With all medication withdrawn, one case lost twenty-six pounds in six days, huge edema disappearing from the abdomen and legs, with great relief to the patient. No cathartics or diuretics were given. This property of milk in edema has been noted in both cardiac and renal cases.

Patients with cardiac disease respond splendidly without medication. In patients who have been taking digitalis and other stimulants, the drugs are withdrawn. High blood pressure patients respond splendidly and the results in most instances are quite lasting. The treatment has been used successfully in obesity without other alimentation. One patient reduced from 325 pounds to 284 in two weeks, on four quarts of milk a day, while her blood pressure was reduced from 220 to 170. Some extremely satisfying results have been obtained in a few cases of diabetics.

When sick people are limited to a diet containing an excess of vitamins and all the elements necessary to growth and maintenance, which are available in milk, they recover rapidly without the use of drugs and without bringing to bear all the complicated weapons of modern medicine.

Under the head of Treatment in Chronic Gastritis, Osler has said, “A rigid milk diet should be tried” (Principles and Practices of Medicine, by William Osler, M.D., eighth edition). And quoting from George Cheyne, he wrote, “Milk and sweet sound blood differ in nothing but color: milk is blood.” Under the heading of treatment in many diseases, it was true that he had little to say about drugs but did say a good deal about diet and particularly as in most every instance he recommended large quantities of milk.

Under chronic Bright’s disease (p 704) he says, “Milk or buttermilk should constitute for a time, the chief article of food.” Under treatment of cancer of stomach (p 505), he says many patients do best on milk alone. Under treatment of rheumatic fever (p 378), he says, “Milk is the most suitable diet.” With Olser as a background, one need not hesitate to go a bit farther. In fact, practically all medical men are agreed as to the value of milk as a food, and as an important part of the diet in the treatment of many diseases. But as the chief remedy in the treatment of disease, it is seldom used.

For more than 16 years I have conducted a small sanitarium where milk is used almost exclusively in the treatment of various diseases. The results have been so regularly satisfactory that I have naturally become enthusiastic and interested in this method of treating disease. We used good Guernsey milk, equal to 700 calories to the quart.

Interestingly, diseases that have no similarity respond equally to this treatment. For instance, psoriasis clears up beautifully. The improvement in tuberculosis or nephritis is equally interesting but there is no similarity in these diseases. I once heard a very distinguished medical man discussing a case of psoriasis. He said, “This was the worst case of psoriasis I have ever seen. This boy was literally covered from head to foot with scales. We put this boy on a milk diet and in less than a month he had a skin like a baby’s.” To me, this means that there was evidently some nutritive substance or vitamin or glandular secretion lacking, that was furnished by the milk.

It is well known that there is no time in the life of practically any mammal, but especially of the human, when the body is so beautiful and perfect as during the period when milk is the only food. It will be admitted that there is no period in life when the body is so perfect as in infancy, the infant being fed on milk from a healthy mother.

The Arabs are said (Encyclopedia Brittanica) to be the finest race, physically, in the world. Their diet consists mostly of milk and milk products with fruits and vegetables, and some meat.

You are all familiar with the writings of Colonel McCarrison, a medical officer in the British Army. He tells us that for nine years he was stationed in India in a district in the Himalayan Mountains. He said that the natives were very fine physically, that they retained a youthful appearance to advanced age and lived long and that they were very fertile. During the nine years of his residence there he saw practically no disease, no cases of malignancy or of abdominal disease. The diet of these people was simple and consisted principally of vegetables and fruits and milk and milk products.

Steffanson wrote most interestingly of the Eskimo, who, when uncontaminated by civilized conditions were hardy and robust. Their diet of course was almost entirely of meat and fish. He tells us, however, that the habits of meat-eating people are similar to those of carnivorous animals. The wolf first attacks the heart and gets the blood and later eats the glandular organs and viscera, leaving the muscle meats till the last. The Eskimo does the same thing.

During one expedition Mr. Steffanson and party started on a nine months’ trip over the Arctic ice with only one day’s provisions. All previous Arctic explorers had said that civilized men could not live in the Arctic regions without bringing in their supplies. Mr. Steffanson and his party, during the nine months, were almost never without an abundance of food, and much of it was eaten frozen and raw. I wish to show from Steffanson’s experience, first, that it is possible for people to be robust and maintain good health on various types of food of limited variety. That the condition common to all types of diet is, that much of the food is eaten raw. I wish to say here that our very excellent results obtained in the treatment of disease were had with uncooked food and raw milk.

The experience of seeing many cases of illness improve rapidly on a diet of raw milk has suggested more and more the feeling that much of modern disease is due to an increasing departure from simple methods of preparing plain foods. The treatment of various diseases over a period of 18 years with a practically exclusive milk diet has convinced me personally that the most important single factor in the cause of disease and in the resistance to disease is food. I have seen so many instances of the rapid and marked response to this form of treatment that nothing could make me believe this is not so.

We have often seen most satisfactory results in the treatment of anemia, including pernicious anemia, on a milk diet. I have repeatedly seen a marked reduction in the size of simple and toxic thyroid, with improvement in the symptoms of the toxic one. In prostatic diseases and associated conditions, this treatment will achieve rapid and marked improvement in the infection and in the reduction of the gland and lessening of obstruction. A professor of surgery in one of our state universities once said to me, “Since I have used your method in preparing prostate cases, I have had most excellent results and no mortality.” I replied that if he had continued the treatment a little longer, he would not need to operate. All infections of the urinary tract are greatly improved by this treatment.

An old friend of mine, a woodworker, aged 74, had a marked heart lesion and complete prostatic obstruction, so that it was necessary to use a permanent catheter. He had been taking digitalis but this was discontinued, and he received no medication of any kind. The prostate was very large and the residual urine very foul. His recovery has been rapid, and he has been able to work since that time and is now in very good health at 77 years of age. Another local man was treated six years ago for a severe chronic winter cough and prostatic disease, which necessitated his getting up many times at night. He volunteered the information a few days ago that he had no more trouble with any illness since that time.

Indeed we had a number of patients who took the treatment for “beauty treatment.” The tissues become firmer and the general appearance is markedly improved.One patient with very advanced cardiac and nephritic disease lost over thirty pounds of edema in six weeks. One would expect the large quantities of fluid would increase the edema but the above experience has been repeated many times in lesser degrees.

Hypertension responds with equal gratification. The blood pressure improves rapidly. I have never seen such rapid and lasting results by any other method. One of the patients lived almost exclusively on milk for more than three years.

About ten years ago a very sick man came to the Sanitarium suffering from a severe cystitis and nephritis. He was a diabetic. As milk contains about five percent milk sugar, it was feared that he could not manage this amount of sugar. But he did manage it, and improved in every way and in eight weeks was sugar free. My experience with milk diet in diabetes has been limited, but very interesting. These few patients, only seven or eight, have been much pleased with the results. Insulin was used for a time in some of the cases. They all became sugar free, or nearly so, after from four to ten weeks. From the fact that these patients were able to use a much more liberal diet than diabetics usually can take (after the treatment), it would seem to indicate that at least a partial regeneration of the pancreas is not impossible.

Recently I received a letter from a soldier who was confined in a government hospital in Arizona (for tuberculosis). He said a former patient of mine had induced him to try this method. He said that he had done so well that a number of the men were also attempting it and he had written for more definite instructions. He also said that the patients had to buy their own milk and received no encouragement from the hospital authorities.

There is a large class of patients who are ill but in whom no definite organic lesion can be found. These patients are often underweight. They may consume a fairly large amount of food but they do not gain in weight or strength. These patients do respond admirably to our system of large quantities of milk.

The chief fault of the treatment is that it is too simple. Patients attempt to do it at home, but there are many pitfalls, and it does not appeal to the modern medical man.

About the Author…

Real milk comes from real cows that eat real cow food. It contains no additives, is not pasturized or homogenized nor is it fed to humans skimmed. Real Milk can save Family Farms and the health of many millions of people.. Join a campaign for Real Milk. A project of The Weston A. Price Foundation For international Real Milk Activism go to the the Weston A Price Foundation’s Real Milk Site.

For more information on building health and healing with nutrient-dense foods see Performance without Pain and our new e-book on healing acid reflux.

Best in health,

Kathryne Pirtle

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Bone Broth Soup–A great recipe for one of the best foods in the world

Regularly eating bone broth soup has many wonderful health benefits. There is an old Latin saying, “Good broth raises the dead.” So what are the magical attributes to this slow food that have given it such an honor?

Bone broth is one of the easiest foods to digest. It is loaded with a wide array of easy-to-assimilate critical nutrients like calcium, magnesium, phosphorus, cartilage, marrow, amino acids and vitamins. The cartilage in broth will help you heal your own cartilage. Bone broths are also rich in gelatin, which can aid digestion and help to heal the intestinal tract.

In today’s world where everyone seems to have calcium and other nutrient deficiencies, good old-fashioned bone broth is the form of these nutrients that we can best utilize.

Bone broth can be made from chicken, fish or beef bones (for beef and chicken, pastured is best–free-range, organic is next best. For fish–wild-caught.) The most important thing is to add a little vinegar or wine to the water when simmering the bones as it pulls  the nutrients out of the bones and into the broth. Here is a wonderful bone broth soup recipe made from beef bones.

Rich Beef and Vegetable Bone Broth Soup

1 oxtail
1 knuckle bone
several marrow bones
several soup bones
2 T. vinegar
1-2 lb. stew meat
2 -3 large onions-chopped
4 large carrots-sliced
4 large beets-sliced
1/4 lb. Swiss chard-chopped
1 large bunch of parsley-chopped
other vegetables of your choice
2 cups dry red wine
filtered water to cover bones
Celtic Sea Salt to taste

In a large stock pot or crock pot, take the bones and cover them with water and put in the vinegar. Cover the pot and let the water come to a boil. Turn to simmer. When the meat from the soup bones and oxtail is cooked, take the meat off these bones and set aside in the refrigerator. Put bones back into same pot and continue simmering for about 24-36 hours!! (This is how you get nutrient-rich broth.) You may have to add water from time to time. After 24-36 hours, strain the broth and skim off the fat. Add the wine, meat from the bones, stew meat and vegetables. Simmer for about 2 hours. Salt to taste. (For easy lunches take a thermos of soup! Never heat in the microwave–it destroys the nutrients.)

For more information on a healing diet and nutrient-dense foods, see www.performancewithoutpain.com.

Best in health,

Kathyrne Pirtle

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Concentration, mood and digestion–what’s the relationship?

Artists know very well that the ability to concentrate is critical to both practicing and performing. However all of us need these concentration skills to do well in our everyday lives. In addition mood instability that curtails a sense of well-being may impact our success. Today the cutting edge treatments for working with children who have autism, ADD, ADHD and mental health issues is a dietary protocol based on nutrient-dense foods that also maximizes digestion and absorption. This is because this scientific community has proven that this approach has offered remarkable advances in the reversal of all of these problems. These very same advances for serious ailments in children have a direct relationship on how we can look at what is helpful for optimal concentration and mood in less critical health situations.

When the diet is high in difficult-to-digest foods like high-fiber, complex carbohydrate and processed foods or sugar, digestion can slow down and cause an overgrowth of candida in both the stomach and the intestinal tract. The byproduct of sugars broken down by yeast (candida) is alcohol and acetaldehyde. The byproduct of poorly digested gluteomorphine protein from gluten grains is a morphine-like chemical. Need I say more! That alcohol and morphine would affect both the mood and the ability to concentrate even in small amounts is obvious. Acetaldehyde will bind itself to proteins we consume and make their nutrients unavailable to the body. Additionally, these foods become very addictive because of the chemicals they produce under these circumstances.

Therefore–changing your diet to foods that are easy-to-digest and nutrient rich is the best way to insure that your body and mind are able to function at peak performance.

Optimal digestion requires certain components.

  • The first is good intestinal flora, which helps us to break down our foods and keep the intestinal walls and villi functioning well for optimal nutrient absorption. Foods that enhance good gut flora are old fashioned probiotic, high-enzyme  foods like cultured dairy–whole fat kefir and yogurt; lacto-fermented vegetables–homemade sauerkraut and pickled beets and cultured drinks like kombucha and beet kvass.
  • Second, a diet rich in nutrient-dense foods such as meats, poultry, eggs and dairy from animals eating their natural diets and traditionally made bone broth soups
  • Third, a diet that includes traditional fats like butter, cream and coconut oil which help with nutrient absorption, cell integrity and hormone function.
  • Fourth, adequate vitamin A and D from natural sources like cod liver oil, egg yolks and liver also for nutrient absorption

For more information on healing and building optimal health with nutrient-dense, traditional foods, see www.performancewithoutpain.com.

Best in health,

Kathryne Pirtle

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