3. “You can eat
sugar, fat and salt if
you‟re willing to do
it right.”
- Hana
Feeney, MS, RD
University of Arizona
Mass adoption of “healthy diet foods”
begins in the early „80s.
Lab created. Chemical-based.
Diet Coke
Entenmann‟s fat-free pastry
TCBY frozen yogurt
Obesity rates have doubled among
adults, tripled among kids.
REMEMBER THE ‘80S?
4. 1. COOKING OILS
INDUSTRIAL VEG OILS
Fat Factor:
• High Omega-6 vs. Omega-3 leads to body-wide inflammation and
impaired cellular health (clotting & proliferation) due to hormone
production
• Diets high in Omega-6 increased risk of heart attack and death from
heart disease.
• Long-chain fatty acids not easily burned as energy. Stored, then, as
fat.
• Less stable than butter fat. Degrades and releases free radicals –
possible cancer risks.
• Refined to increase smoke point for frying/searing/browing. Smoke
from oil is toxic.
5. 1. COOKING OILS
BETTER CHOICE: GRASS-FED BUTTER
• Saturated fats vital to our cellular well-being and do not drive
heart disease
• Saturated fat make it ideal for cooking – does not oxidize easily
from heat, light, or oxygen
• Magnet for heavy metals and antibiotics, so eat from grass-fed
dairy cows
• High in lauric & linoleic acids (CLA) – support immune
system, fight heart disease, build lean muscle
• Grass-fed cows produce butter 3-5 times higher in CLA
• Also consider: HSP: Almond, Avocado, Hazelnut, Palm; M-HSP:
Canola, Grapeseed, Extra Virgin Olive, Peanut; MSP:
Corn, Hemp, Sesame, Coconut; NoHeat: Flaxseed & Wheat
germ
6. 2. FAT FREE PRETZELS
Fat Factor:
• Most made from white flour – stripped of most
nutrients & injected w/ synthetic vitamins & minerals
• Refined flours incite inflammation, leads to chronic
disease & weight gain
• Cravings: Empty carbs trigger sudden rush of blood
glucose – signals brain that it is being fed, but
nutrients do not follow – leading to cravings.
• False sense of virtue
7. 2. FAT FREE PRETZELS
BETTER CHOICE: ORGANIC POTATO CHIPS
• Potato is food – no such thing as a pretzel plant
• When in doubt, a whole food is always preferable
• Fat in potato chip holds down glycemic load of
potato
• See “cooking oils” discussion – organic potato and
good-quality oils
• More satisfying to the brain than pretzel
8. 3. SKINLESS CHICKEN
Fat Factor:
• Antibiotics – leading to urinary tract infections and
other bacterial infections.
• Food-borne illness – 2005 CDC found bacteria
Campylobacter on 47% of raw chicken breasts
tested.
• Low in good fats
• We can‟t work out if we‟re sick!
9. 3. SKINLESS CHICKEN
BETTER CHOICE: GRASS-FED BEEF
• Richer in Omega-3 fats
• Higher in CLA
• No antibiotics
• Fraction of harmful bacteria
• Grass-fed is 1/3-1/2 overall fat content of grain-fed
counterpart
• 6 ounce grass-fed steak has almost 100 fewer
calories because of lower fat content
10. 4. ARTIFICIAL SWEETENERS
• Toxicity – Sucralose & Aspartame linked to skin
rashes, migraines, impaired cognitive
function, blurred vision
• Bait „n‟ switch
• Taste of artificial sweetener triggers liver to receive sugar
shipment
• Body release insulin to break down sugar and metabolize
• Sugar does not come
• Liver triggers body to eat more
• Artificial sweeteners 13,000 times sweeter – causing
hard change in sweet sensors, leading to binge
sweet eating long term.
11. 4. ARTIFICIAL SWEETENERS
Better Choices:
• Unrefined organic cane sugar
• Raw honey
• Real maple syrup
* Stevia is genetically modified.
12. 5. FAT-FREE YOGURT
• Additives – fat is replaced by questionable
emulsifiers and thickening agents
• Emulsifiers are cousin to anti-freeze (propylene
glycol) – considered toxic to skin and neurological
toxicant
• Lack of Satiety – Fat is filling – triggers “stop eating”
sensor. Lack of fat causes over eating and lack of
“fullness” feeling
• Empty calories leads to cravings – fat helps slow
glycemic process, reducing sugar “high” and keep
cravings at bay
13. 5. FAT FREE YOGURT
Better Choices:
• Full-fat yogurt from milk from pasture-raised cows
• Greek yogurt is best
• If too dense, mix down with skim yogurt
• Avoid “fruited” yogurt. Go with plain and add your
own fruit, nuts, etc.
14. 6. ENERGY BARS
Watch out for:
• Fractionated Palm Kernel Oil - Fractioning separates
solid fat and raises melting point
• Rice/Whey/Soy crisps – Highly processed. Adds
bulk, texture, crunch. Digest quickly causing surge
in blood sugar, unused energy stored as fat.
• Organic brown rice syrup – Arsenic. Eating just 2-3
energy bars w/ OBRS can expose enough to be har
15. 7. SPORTS DRINKS
Watch out for:
• High Fructose Corn Syrup
• Guar Gum
• Brominated Vegetable Oil (BVO): Emulsifier, flame
retardant, and hormone disrupter* banned in several
countries
Better:
• Water and/or Water diluted with juice and sea salt
