If so, you’re not alone!

We should all love spring.  It means the end of cold and snow (for the most part!), and it can be a beautiful season, with budding trees and flowers and a greening landscape. Unfortunately, the reality for some 50 million Americans who are allergy sufferers—including myself—is that spring can be sheer misery (1).

Allergy symptoms often compromise your quality of life. As a child, I spent summer and fall, miserably sneezing my way through countless boxes of tissues. During football season in college, I spent August through October in a zombie-like Benadryl-inducedl stupor, so desperate was I for symptom relief. After moving to New York City, I also developed spring allergies, which manifested as intense headaches, sneezing, congestion, brain fog, debilitating fatigue, lethargy and modest weight gain because my body was perpetually inflamed. It took everything I had to get through the day.

Hay Fever: Misery Has Plenty of Company

Allergic rhinitis, also known as hay fever, causes sneezing, stuffy nose, congestion, runny nose, watery eyes, sleeplessness, headaches, fatigue and itchiness (nose, eyes or roof of the mouth).  Spring can also trigger—or exacerbate—other common allergic diseases, such as asthma, conjunctivitis, hives, eczema, dermatitis and sinusitis (2).

Though seasonal allergies seem harmless—just a temporary inconvenience that we need to soldier through—allergies are the sixth leading cause of chronic illness in the U.S., with an annual cost exceeding $18 billion (3). Allergies are also on the rise, affecting 30% of adults and 40% of children, with significant increases in food allergies and skin allergies among children under age 18 (4).

What I didn’t know then that I do now? How important it is to love your liver! Supporting your liver and optimizing your gut health is KEY to reducing the severity of allergy symptoms.

Spring Allergies and Liver Health

The liver is an important organ to support in the spring—especially if you are an allergy sufferer.  In Traditional Chinese Medicine (TCM), the liver is the organ that rules spring—and spring allergies.  Specific symptoms, such as itchiness and redness in the eyes, are indicative of poor or deficient liver function, according to TCM.

The ultimate multi-tasking organ in the body, the liver performs over 500 vital functions. Among its many important functions, the liver cleanses the blood; processes nutrients from food; produces bile (essential for healthy digestion); builds proteins; resists infections by removing bacteria from the bloodstream; and removes toxins from the body. When it works overtime, trying to process medications, alcohol, sugar, processed foods, and environmental toxins, it can become backlogged. A sluggish or congested liver results in (or worsens) allergies.

Allergies can be indicative of a liver overwhelmed by toxins. In other words, if substances enter your bloodstream too quickly—or in too large amounts—the liver is unable to “catch them” to process efficiently (think of the classic I Love Lucy candy factory episode where Lucy and her best friend fall desperately behind on their job of wrapping the chocolates whizzing by them on a conveyor belt!).  As a result, the immune system tags these molecules as an allergen and produces antibodies against them. Because the liver filters out harmful substances, it plays a significant role in reducing the effect (e.g., allergy symptoms) that an existing or potential allergen will have on your body.

10 Ways to Love Your Liver

1.  Minimize fructose intake: 15 to 25 grams maximum daily.

Fructose, a.k.a. fruit sugar, is what gives fruit its natural sweetness. High fructose corn syrup, on the other hand, is a highly refined form of fructose, extracted from corn, beets and sugarcane in a process that also removes all fiber and nutrients. Unlike glucose, which every cell in your body can break down for energy, fructose can only be metabolized in the liver—nowhere else (5)!

Around 1900, the average American ate 15 grams of fructose daily, mostly from fruits and vegetables. Today, Americans consume 60-70 grams of fructose daily, mostly as added, refined sugars (e.g., high fructose corn syrup).

High fructose consumption is associated with insulin resistance, high blood pressure, metabolic syndrome and fat build-up in the liver that leads to non-alcoholic fatty liver disease, or NAFLD (6). A new study published in Nature Communications found that excess fructose in the liver inflames the immune system (exactly what you don’t want during allergy season!), creating a cascade effect, where the body produces reactive molecules that create more inflammation that damages cells and tissues (7, 8).

What does “excess fructose” look like? Let’s compare. Whereas one large banana contains apx. 7 grams of natural fruit fructose and 1 cup of dried figs contain 23 grams of fructose, sodas, like Mountain Dew, Mug Root Beer, Pepsi, Sprite and Coca Cola, contain 62 to 72 grams of fructose per liter in the form of high fructose corn syrup (9).

2.  Avoid overeating fruit.

Yes, fruit is a whole, unprocessed food, containing antioxidants, fiber, vitamins and minerals. But…fruit also contains fructose in varying amounts, from 3 grams of fructose in 1 cup of raspberries, to 12 grams of fructose in 1 cup of grapes. Too much fructose—even as fresh fruit—overwhelms your liver. I had a client who, under duress, was eating 10-12 servings of fruit daily. Ten servings of raspberries contain 30 grams of fructose, too much for the liver to process efficiently. Also, depending on how sensitive someone is, fruit is a form of sugar that can cause blood sugar spikes that contribute to hormone imbalance.

3.  Eat whole foods.

The benefits of whole foods are many: fiber, vitamins, minerals and nutrient-dense calories, and they do not contain added sugars.

4.  Eat enough fiber.

Fiber slows down the absorption of fructose. Ideally, when you eat fruit, combine it with high fiber foods to prevent flooding the liver with fructose. For example: a banana with almond butter or a fruit smoothie with chia or flax seeds and leafy greens. Avoid all-fruit smoothies which release a rush of fructose and stresses the liver.

5.  Eat liver (beef, chicken or fish)!

My guess is that you either hate liver or love it. I happen to love it! Liver is a nutrient-dense superfood, rich in protein, B vitamins (B12, B6, biotin, folate), vitamin A and iron. Eating liver provides your liver with the necessary nutrients needed to help filter waste and toxins from the blood so they can be eliminated from the body. The B vitamins in liver also help support your body’s detoxification pathways. Bottom line: eating liver helps support liver function and detoxification.

6.  Avoid ultra-processed foods.

Highly processed foods, which comprise apx. 60% of the American diet, are a source of added sugars, including high fructose corn syrup, unhealthy fats, excess sodium, artificial flavors, artificial colors, preservatives, flavor enhancers and other unpronounceable, chemical-sounding ingredients, that would be considered toxic to the liver. These foods are also common sources of fructose: soda, fruit juice, breakfast cereals, commercial breads, frozen/boxed meals, pasta sauce, (e.g., barbecue sauce, ketchup), low-fat yogurt, salad dressings, granola bars, candy, cookies, crackers, chips, canned fruit, energy drinks and ice cream (10).

7.  Minimize alcohol intake.

Yes, I get that cocktails and wine can take the edge off a stressful day or help you “loosen up”! However, alcohol is toxic to the liver. As alcohol is broken down in the liver, toxic byproducts, like acetaldehyde, are released, causing inflammation and the toxic effects associated with drinking alcohol (11). Endotoxins are chemicals that cause toxic side effects of bacterial infection on organ systems. Alcohol consumption can increase intestinal permeability (a.k.a., leaky gut), allowing endotoxins into the liver (12).  Ultimately, alcohol can damage or destroy liver cells and scar your liver. In severe cases, liver damage from alcohol results in cirrhosis. Alcohol can also inhibit the breakdown of fats, leading to fatty liver—and that unsightly beer gut. The amount of alcohol your body can tolerate is affected by genetics, anatomy, physiology and gender; for example, women have a lower tolerance than men (13).  While general guidelines may characterize 1 drink per day as “moderate” for women, this may be excessive for someone who has a low tolerance for alcohol.

8.  Be mindful about taking medications.

Any medication you take, whether prescribed medications or over-the-counter remedies, must be processed in the liver. If you are taking multiple medications, this places a heavy burden on the liver. Always consult with your healthcare practitioner to make sure that taking a medication(s) is absolutely necessary and/or if the dosage needs to be adjusted.

Back in the day, I used to pop a Tylenol (acetaminophen) every time I had a headache, especially during allergy season, not realizing that excess acetaminophen can cause liver damage. In fact, a 2016 study showed that patients with acute liver failure, whose conditions were caused by acetaminophen poisoning, were more like to die within 48 hours than those with other causes of liver failure (14).

Looking back, I realize that what my body needed was more rest, more water and less sugar—not Tylenol. Many times, attention to basic self-care can reduce a dependency on medication as a “quick fix”.

9.  Minimize exposure to toxins.

These include commercial household cleaners, aerosol products, garden and lawn products, pesticides, insecticides and herbicides (e.g., glyphosphate, or RoundUp) heavy metals (arsenic, lead, mercury), among others. Start by choosing organic food, using a water filter and avoiding lawn chemicals, including golf courses, a source of chlorpyrifos, an organophosphate insecticide.

10.  Honor your food sensitivities.

Food sensitivities create inflammation in the body and can contribute to the liver’s toxic burden. This is why doing a whole foods cleanse, like the 7-Day Healthy Body Reset, often helps to give allergy symptom relief.  Here is what you need to understand about the seasonal allergy-food connection.

Tune Up Your Liver with a Spring Cleanse!

Continue Reading About Allergies (see below):
The Seasonal Allergy-Food Connection (Part 2)
11 Tips to Ease Allergy Symptoms (Part 3)

Sources:

^{1, 2, 3} Asthma & Allergy Foundation of America.
⁴    NCHS Data Brief. No. 121. May 2013.
⁵   Harvard Health Publishing. Sept. 2011
^{6, 9} Nutrition. Vol. 30, Issues 7-8, July–August 2014, Pages 928-935
⁷   Swansea University. Feb. 22, 2021
⁸   Nature Communications. Feb. 22, 2021
¹⁰  Harvard T. H. Chan. School of Public Health.
^{11, 12} Alcohol, Health & Research World.
¹³  Yale Medicine. Oct. 29, 2020
¹⁴  UT Southwestern Medical Center. March 28, 2017

Yet, in the spring, bitter or pungent foods play an important role in preparing our bodies for warmer weather and lighter fare. Certain pungent spring vegetables—dandelion greens, mustard greens, ramps (wild leeks) and other allium (scallions, chives, cultivated leeks)—also have a cleansing effect, beneficial for our liver, our blood and our immune system.

In Chinese Medicine, spring is a time of regeneration and rejuvenation—and many cleansing regimens target the liver, the main organ of detoxification.  According to the philosophy of Chinese medicine, the liver is responsible for Qi (energy) flowing throughout the body.  When the liver functions smoothly, so, too will the body, in terms of physical and emotional activity.  Symptoms of an overburdened liver may manifest as dry skin, acne, constipation, gas, bloating and headaches.

Bitter foods also enhance digestion. By improving digestion, the body is better able to absorb nutrients and eliminate waste (including toxins).

Spring Tonic Greens

Spring foods that support the detoxification process include the following:

1.  Allium (onion) family: Onions, garlic, shallots, chives, scallions and leeks (cultivated) and ramps (wild leeks).

Organosulfur compounds, specifically, allyl sulfides, give allium vegetables their distinct pungent aroma and bite. Allyl sulfides can help lower blood pressure and inhibit tumor growth. Allium vegetables are also abundant in polyphenols (antioxidants), and rich in flavonoids, in particular, quercetin, an antioxidant that helps reduce inflammation (by preventing the oxidation of fatty acids in the body). Because of its antihistamine properties, quercetin can also help mitigate allergic response. Regular consumption of allium can help boost the immune system, increase antioxidant levels, fight inflammation and help eliminate toxins.  Studies suggest that allium vegetables, especially garlic, have a cholesterol-lowering effect; they have also been linked to a reduced risk of certain cancers, including breast, prostate, stomach and colon.

Among pungent spring vegetables, ramps (wild leeks) stand out as being the “stinkiest” in the allium family. The unabashedly pungent and aggressive flavor of ramps are a testament to an abundance of sulfur compounds. They are also a rich source of the trace mineral selenium, which studies have shown to reduce the risk of certain cancers, like colon, lung, liver, gastric and esophageal.

2.  Cruciferae or Brassicaceae family: Broccoli, cabbage, Brussels sprouts, cauliflower, collard greens, kale, kohlrabi, turnips, radishes, horseradish, bok choy, arugula and mustard greens.

An excellent source of folate and chlorophyll, cruciferous vegetables are rich in glucosinolates, sulfur-containing compounds that can contribute to a bitter or “hot” (spicy) taste. Glucosinolate compounds contain cancer-fighting properties, which help increase the liver’s ability to detoxify carcinogens; they may play a role, too, in slowing the growth of already existing cancerous tumors. Regular consumption of brassica vegetables can help protect against rectal and colon cancer.

Among cruciferous dark leafy greens, mustard greens are distinctly hot and spicy.  They are very high in gluconsinolate content, ranking second only to Brussels sprouts. When cooked (steamed), mustard greens will bind with bile acids (generated in the liver) in the digestive tract, enabling bile acids to be excreted from the body, which has an overall cholesterol-lowering effect.

3.  Taraxacum officinale: Dandelion (roots and leaves).

Those pesky dandelions—which we try so hard to banish from suburban lawns—are actually a nutrition-packed spring superfood.  Long regarded as a “liver tonic”, dandelion has been used medicinally by many cultures to treat various gastro-related issues. Native Americans used dandelion as a tonic for kidney disease, heartburn and upset stomach. Traditional Chinese medicine has used dandelion to treat breast problems, such as lack of milk flow, appendicitis and stomach problems.  Europeans took dandelion as a therapeutic remedy for fever, boils, diabetes and diarrhea.

The dandelion root contains taraxacin, a bitter crystalline compound that helps stimulate digestion, as well as inulin and levulin, starch-like substances that may help balance blood sugar.  Because inulin is not digested or absorbed by the stomach, it heads to bowels, where it encourages growth of bacteria that improves bowel function.

Dandelion leaves are mineral-rich (iron, magnesium, potassium, zinc, manganese, copper, choline, calcium, boron and silicon) and fresh dandelion leaves are an exceptional source of vitamin A as well as vitamins, C, K and B-complex. Herbalists use dandelion root to detoxify the liver and gallbladder, and dandelion leaves to promote kidney function.  Dandelion greens also have a diuretic effect, increasing urination, which can alleviate fluid retention and lower blood pressure.

Where to Find

You can find many of these pungent spring greens or cruciferous vegetables at the farmers’ market.  Many allium vegetables can also be found at the supermarket.

If you’re knowledgeable and game, you can forage for dandelions or ramps—considered a spring delicacy in certain parts of the country, like Appalachia. You can forage for dandelion greens in your own backyard (just make sure that you are not foraging on a chemically treated lawn); the best time to pick dandelions, is before their flowers blossom. Ramps grow in wooded areas, around streams and even near roadsides (but avoid these since they absorb toxins from road sludge).

When foraging, it’s best to dress in a long-sleeved shirt and long pants with the cuffs tucked into socks and shoes, especially if you’re in a heavily wooded area or near a stream to minimize your exposure to ticks and mosquitos.

How to Prepare

»» Mix young dandelion leaves or baby arugula in a salad or add to smoothies.

»» Puree raw ramps into a pesto; or cook them by braising or sautéing ramps in olive oil with plenty of garlic.

»» Braise or sautee dark leafy greens, like mustard greens, with garlic or ginger in olive oil or coconut oil to tame their pungent bite.

»» Add wild grens—ramps or dandelion greens—to a fish stew.

»» Toss lardons (bacon) with dandelion greens sautéed with garlic in olive oil for a warm dandelion and bacon salad.

RECIPE:  Garlicky Braised Ramps

1 pound ramps, washed well and bulbs cleaned of dirt, separate white
bulb from stalk and roughly chop; set aside
1-1/2 tablespoons extra-virgin olive oil
4-5 garlic cloves, minced
1/4 cup water

Heat wok or Dutch oven with olive oil over medium-high heat.  When the oil is hot (but not smoking), add chopped white ramp bulbs. Saute 2-3 minutes, or until the white bulb softens and browns somewhat. Lower heat to medium-low. Add minced garlic; sauté until just incorporated.  Add green ramp leaves, raising heat to medium.  Saute until all the leaves wilt, about 2-3 minutes.  Add 1/4 cup water to loosen any ramps or garlic that may be sticking to the bottom of pan, stirring well.

Reduce heat to low, cover and simmer apx. 8 minutes. If there is any residual water, remove lid and raise heat, stirring ramps until all the water has evaporated.  Season with Celtic sea salt, to taste.  Serve.

Unlike cooking, where you can easily swap out one ingredient for another, baking is precise and less amenable to substitutions.  Gluten-free baking requires even more attention to detail.  For a happy and delicious outcome, be mindful of the following:

1. Read a recipe all the way through—at least once—before you start anything. Baking demands accuracy and precision. If you are using a recipe to bake something that you have never made before, follow that recipe to the letter. This is not the time to change and switch up ingredients or to get creative on the fly.

2. Take inventory.  Go through the entire ingredients list and make sure you have all the ingredients first.  Gluten-free flours or other ingredients may not be available at your local supermarket.  If you need to order any ingredients online, allow enough time for arrival.

3. Check to make sure you have the correct-size loaf pan, cake pan or baking sheet. The type and size of bakeware you use can affect the texture and moistness of the final outcome, as well as baking time. For example, I once made a gluten-free coffee cake without first checking to see if I had the proper-sized loaf pan. Turns out, I did not have a loaf pan and poured my batter into an 8-inch square baking pan. The result? A flat, “crispy” and inedible coffee cake!

4.  Double-check oven temperature.  Make sure you preheat oven to the correct temperature.

5.  Always keep unbleached parchment paper on hand. Line baking pans and baking sheets with parchment paper to prevent sticking. Using parchment paper is better than using non-stick bakeware, which contain toxic, hormone-disrupting chemicals.

6.  Measure precisely. Don’t wing it! Use standard measuring spoons and measuring cups (stainless steel measuring cups for dry ingredients and glass Pyrex measuring cups for liquids). And when you measure out dry ingredients, like almond flour or cacao powder, use a butter knife to level for precise measurement.

7. Sift gluten-free flours. Gluten-free flours, like almond flour, coconut flour, buckwheat flour and tiger nut flour, tend to clump. It does take a little extra time, but, for best results, use a hand-held sifter or sieve to dissolve lumps.

8. Use quality ingredients. For best results, use quality, fresh and organic (whenever possible) ingredients. For example, always check the expiration date when you buy a gluten-free flour, like coconut flour. If a recipe calls for maple syrup, be sure to get 100% pure or organic maple syrup—do not use “maple-flavored” pancake syrup. You get what you bake with!

9. Be mindful not to overmix ingredients. Gluten-free flours tend to be more delicate, so it is important not to overmix ingredients. Otherwise, you can end up with a stiff dough and an end product that is dry and tough. In gluten-free recipes, you will often be asked to “fold ingredients” together. Folding ingredients means adding the delicate, dry ingredients, like raw cacao or gluten-free flour, to the wet ingredients (e.g., beaten eggs and coconut milk). To fold together, use a large spatula to cut through the center of the dry and wet mixtures, bringing the heavy mixture back to the top in a down-across-up-and-over motion. Continue until mixture is just combined—no more.

10. Set a timer for the halfway mark. For example, if a recipe for gluten-free brownies says to bake for 30 minutes, set the timer for 15 minutes. When the timer goes off, turn the brownie pan, then bake another 15 minutes for even baking.

11.  Allow enough “rest” time. Once you remove your gluten-free cookies, brownies or cake from the oven, allow it sufficient time to cool; this enables the flavors and texture to “set up”, and it will also be easier to remove from the pan.

Speaking of bones…bone broth is an original Old World “superfood”. Many traditional cultures around the world have made and consumed some version of bone broth. Any type of bone can be used: chicken, turkey, beef, lamb or pork. You can roast meatier bones, like beef, lamb or pork, first before simmering, which adds depth of flavor. But this is totally optional—it’s up to you.

If bone broth is consumed on a regular basis, it can potentially help with the following:

–Improve your absorption of nutrients, especially minerals.  Bone broth is rich in minerals that can be easily absorbed by the body, such as calcium, magnesium, phosphorus, silicon, sulphur, zinc, and other trace minerals.

–Provide immune support.  Approximately 80% of your immune system resides in the gut, and bone broth can help promote gut health. It also contains a high concentration of minerals and amino acids that help reduce inflammation. See next benefit!

–Repair a leaky gut.  Gelatin is the cooked form of collagen. If you’ve done it right, your homemade broth will congeal and have a jiggly, Jello-like texture, which is gelatin! Even if it doesn’t gel, however, that bone broth is still a nutrient-dense food.

Gelatin aids digestion, and it can help repair a leaky gut (intestinal permeability), a condition where the barrier between the gut and bloodstream is compromised, enabling undigested food particles, waste, bacteria and viruses to “leak” into the bloodstream. What doesn’t belong in the bloodstream can wreak havoc on your health. Leaky gut can create or worsen symptoms, from joint aches, acne and weight gain, to digestive distress (e.g., constipation, diarrhea, IBS) and food intolerances.

Traditionally, gelatin has been used in the treatment of peptic ulcers, tuberculosis, infectious diseases, diabetes and cancer.

–Rebuild connective tissue.  Athletes also benefit from two amino acids in bone broth—proline and glycine—present in gelatin, which can help with recovery from tendonitis or achy joints.

–Protect your joints.  Bone broth is excellent source of glycosaminoglycans (GAGs), a group of compounds that help repair cells. Chondroitin sulfates and glucosamine are two naturally occurring GAGs that are sold as expensive supplements that help reduce inflammation, joint pain and arthritis—better to get what you need from homemade bone broth!

–Maintain a youthful complexion.  Regular consumption (not just once in a while!) of bone broth, which is rich in collagen, can potentially contribute to a glowing, wrinkle-free complexion and healthy hair and nails.

–Promote bone health.  When bones simmer in water, they impart calcium, magnesium and phosphorus, essential minerals for bone health.

–Stretch your food dollar. Bone broth is both nourishing—and filling. Stretch your food budget (especially for quality, pasture-raised meats) by finding a trusted source of bones, which often come with a little meat on them, from grass-fed animals or from animals that were humanely raised, with no hormones and no antibiotics.

The symbolic connection between chocolate and love was originally established by the Mayans of Mexico where, in addition to serving chocolate as a celebratory beverage at betrothal and marriage ceremonies (much like expensive French champagne), the bride and bridegroom exchanged cacao beans during their wedding vows to signify their bond.

During an initially peaceful foray to Mexico in 1519, Spanish explorer Hernan Cortes observed that cacao beans were used as a form of currency among the Aztecs. He also couldn’t help but notice the large quantities of chocolate beverage (reportedly up to 50 golden goblets full!) the Emperor Montezuma consumed, especially before visiting his harem, perpetuating the belief that chocolate was a powerful aphrodisiac.

After conquering the hospitable, Cortes established cacao plantations in Spain’s new colony. When Cortes returned to Spain almost a decade later, he introduced chocolate to Europe, where it was consumed mostly as a beverage among the nobility for the next several centuries. In the early 1800s, Dutch chemist Coenraad Van Houten invented the powdered chocolate we know today as “cocoa.” This enabled large-scale production of chocolate in both powdered and solid form. The first chocolate bar, a paste of cocoa powder and sugar pressed into a bar shape, was created in 1847. The tradition of giving chocolates on Valentine’s Day started in 1861 as a marketing strategy when Richard Cadbury (son of the founder of Cadbury chocolates) began packaging “eating chocolates” in heart-shaped boxes. By 1900, chocolate shops regularly featured decorative boxes of chocolate for gentlemen to present to their wives and sweethearts. From Russell Stover to Godiva, the rest is Valentine Day’s chocolate history.

It’s important to note, however, that during a marriage ceremony in Aztec culture, “chocolate” was consumed as a hot or cold beverage, consisting of roasted cacao bean (bittersweet in its natural form), toasted corn and water.

Only after cacao was introduced to Europe was sugar added to cacao; this combination evolved into the confection that we now know as “chocolate”.

What is “Dark Chocolate”?

When it comes to chocolate and your health, it’s important to understand: not all chocolate is created equal.

Milk chocolate or dark chocolate containing milk does not qualify as a healthy chocolate.

Neither do commercial “dark” chocolate bars, like Dove or Hershey’s.

Chocolate companies, like Russell Stover or Godiva, offer boxes of “assorted dark chocolates”; however, these dark chocolate pieces are often very high in sugar (e.g., just 2 pieces can contain 17 grams, or 4-plus teaspoons, of sugar), as well as artificial colors, artificial flavors and preservatives.

Though experts often say that dark chocolate with 70% cocoa is “healthy”, most 70% cocoa chocolate bars contain a substantial amount of sugar per serving.

Dark chocolate in its beneficial real food form should be “extra dark”, containing at least 80% to 85% cocoa or more.

Ideally, when you indulge, dark chocolate should be organic, gluten-free, dairy free, soy-free and contain minimal sugar (<5 grams per serving). My favorite dark chocolate bar contains 95% cocoa and just 2 grams of sugar per serving (1 serving for this bar = half bar).

Dark Chocolate and Heart Health

Okay, now that we’ve established what real dark chocolate is…let’s get right to the heart of the matter. YES, dark chocolate can be good for heart health!

The flavanols (naturally occurring plant compounds) in dark chocolate and cocoa can:

»» Reduce blood pressure; in one study, up to 2-3 points.¹

»» Lower “bad” LDL cholesterol and total cholesterol; and, as a result, reduce your risk for heart disease.²

»» Improve blood flow to the heart and brain.^{3, 4, 5}

»» Reduce the stress hormone cortisol.⁶

*One study found that when participants, classified as “anxious” based on psychological questionnaires, ate 40 grams (apx. 3 squares) of dark chocolate every day for 2 weeks, they had a lower urinary output of cortisol.

»» Help improve brain function in healthy young people, as well as elderly people with mild cognitive impairment.

*Cognitive improvement or focus is often attributed to the cocoa flavanols and stimulant compounds (caffeine and theobromine) in dark chocolate.^{7, 8}

»» Dark chocolate may be a natural antidepressant.

A 2019 cross-sectional study of over 13,000 adults found that people who ate a small amount of dark chocolate in the past 24 hours were 70% less likely to report feeling depressed.⁹

The mood-altering effect of dark chocolate is attributed to magnesium, an anti-stress mineral, as well as to its flavanol, fatty acid, phenylethylamine, caffeine and theobromine content.

The sum of these health benefits, from a daily modest consumption of dark chocolate–ability to reduce stress and improve blood flow, to its positive effect on cholesterol and blood pressure—add up to improved cardiovascular health.

Dark Chocolate Nutrition  

Dark chocolate is a source of healthy fat. The fat is from the cocoa butter and consists of modest amounts of monounsaturated fat (also found in olive oil) and saturated fat (stearic and palmitic acids). This is why a little dark chocolate can go a long way…healthy fat is satiating and satisfying.

Dark chocolate is a formidable superfood. It is an excellent source of antioxidants, including polyphenols, flavanols and catechins. One study shows that dark chocolate and cocoa powder surpasses blueberries and acai berries in terms of antioxidant capacity.¹⁰

Dark chocolate with high cocoa content is a good source of the anti-stress mineral magnesium, as well as other minerals, including potassium, phosphorus, copper, iron, zinc, selenium and calcium. It is also a good source of fiber.

Dark Chocolate: The Not So Great

Despite its superfood status, it is possible to get too much of a good thing. Eating too much chocolate can cause:

»» Weight gain

*Dark chocolate is high in calories and fat

»» Acne

»» Headaches

»» Problems falling or staying asleep

*Dark chocolate contains 12 mg of caffeine per ounce which can interfere with sleep if you are sensitive

»» Digestive distress (bloating, gas, constipation or diarrhea)

»» Acid reflux (the cocoa powder in dark chocolate is acidic; dark chocolate also contains caffeine and theobromine).

»» Food sensitivity

*If you have a known or suspected food allergy or food sensitivity to chocolate, do NOT start eating it now! Eating chocolate, especially when you are sensitive to it, creates inflammation in the body, which can trigger or worsen any of the symptoms mentioned above.

How Much Dark Chocolate Can I / Should I eat?

This can depend on how sensitive you are to chocolate. A little goes a long way. If you buy a high quality, organic bar of dark chocolate with a high cocoa content, 1 to 3 squares should feel satisfying. Read the label so that you know how many squares equal 1 serving size. If you are sensitive to caffeine, keep in mind that 1 ounce of dark chocolate contains about 12 mg of caffeine.

When you do indulge, eat it slowly, savor and ENJOY!

RECIPES: Irresistible Dark Chocolate Treats

—No Guilt Flourless Chocolate Cake
—Buckwheat Ginger Chocolate Chip Cookies
—Sweet Potato Brownies
—Gluten-Free Vanilla Cupcakes with Chocolate Frosting
—Tigernut Flour Chocolate Cake with Chocolate Ganache and Chocolate Frosting

Sources

¹ Cochrane Database of Systematic Reviews.  2012 Aug 15;(8):CD008893
²  European Journal of Clinical Nutrition. 2011 Aug; 65(8):879-86.
³  Proceedings of the Nutrition Society. 2017 Jan; 19:1-13
⁴  Journal of Nutrition. 2008 Sept; 38(9):1671-6.
^5,7  Journal of Cardiovascular Pharmacology. 2006;47 Suppl 2:S215-20.
⁶  Journal of Proteome Research. 2009 Dec; 8(12): 5568-79
⁸  Hypertension. 2012 Sep;60(3):794-801
⁹  Depression & Anxiety. July 29, 2019
¹⁰  BMC Chemistry. Feb. 7, 2011

As a child, I had no idea that liver was a nutrition powerhouse. It is, in fact, an original superfood. Many traditional cultures around the world regard liver as a sacred food because it contains nutrients that nourish fertility (it is recommended to men and women wanting to conceive); pregnant mothers, babies; and growing children.

Beef liver, in particular, is an amazing source of hard-to-get minerals: iron (that is easily absorbed by the body), calcium, magnesium, potassium, phosphorous, copper, zinc; immune-boosting vitamins A, D and C; as well as B-Complex vitamins, especially B6, B12 and folate; and choline (essential for a healthy pregnancy).

But I also enjoy duck liver—foie gras is a pure pleasure food for me—as are chicken livers, as a Tuscan liver chicken liver pate (minus the crostini!); chicken livers topped with an herb pesto—or even plain. In the photo (clockwise): cast-iron skillet seared liver (took 3 minutes!) served with mixed organic greens; foie gras torchon (duck liver) topped with hazelnuts and served with apricot jam; classic calve’s liver and onions with green beans at Benoit restaurant in NYC.

MYTH: You should avoid eating liver because it contains toxins.

FACT:  While the liver neutralizes toxins, it is NOT an organ that STORES toxins. Nope. Any toxins that are not eliminated from the body are stored in fatty tissues and the nervous system.

In the fall/winter, I like to eat beef liver 1x / week or every 2 weeks.  I only buy liver that is from a 100% grass-fed and grass-finished source.

If you’ve eaten liver and don’t like it, I get it: food smell, texture and taste is a personal thing. If, however, you’ve never eaten liver, don’t write it off because you assume that you’ll hate it. To me, liver has an almost sweet taste.

And it can be moist and tender. The trick is not to overcook it.

How to prepare it?

Rinse liver under filtered water and pat dry. Cut off any membrane on the outside of the liver. Arrange in a single layer in a glass pie plate. Drizzle the juice of 1 lemon over liver. Season with Celtic sea salt. Marinate for 30 to 60 mins. Heat 1 tsp coconut oil I n cast iron skillet over med-high heat. When hot (but not smoking), add liver pieces.

Sear for 1 to 1-1/2 mins on one side. Turn liver pieces, add lemon juice (from marinade). Lower heat. Cover. Cook another 1 to 1-1/2 mins, taking care not to overcook (this is when it gets tough, dry and totally unappealing!).

Reaching for more caffeine and sugar to boost energy, however, tips most of us into hormonal imbalance, setting us up to feel more anxious, overwhelmed and stressed. Caffeine and sugar are especially hard on the thyroid and adrenal glands, two endocrine glands involved in energy metabolism.  Regularly consuming too much of either—or both—can put your body in “fight-or-flight” mode, depleting your body of vitamins and minerals needed for energy production.

The better way to avoid an energy slump and to keep your hormones in happy balance?

Eat quality protein.

Why Protein?

Protein is a key macronutrient that feeds your organs, muscles, tissues and hormones.  Protein is used by every part of your body for proper development, growth and functioning.

It helps regulate blood sugar, promotes feeling full and satisfied (which makes maintaining or losing weight easier), helps reduce sugar cravings, keeps your immune system strong and, not least, it provides your body with stable energy.

Unlike carbohydrates and fat, your body DOES NOT store protein.  This is why it is important that you eat enough protein—for your unique body—every day.

That said, not all protein is created equal.

Protein is built from building blocks called amino acids. The human body uses over 20 amino acids to make all the proteins it needs to function and grow.¹  Amino acids are classified as “non-essential” or “essential”.  Although your body can make 10 non-essential acids, it is unable to make 9 essential amino acids—these essential amino acids must come from the food you eat.

Animal sources of protein are known as “complete” proteins because they deliver all of the amino acids that the body needs.²

On the other hand, protein from plant-based sources (e.g., fruit, vegetables, grains, nuts and seeds) typically lack one or more essential amino acids.³

Lack of adequate protein in your diet can result in amino acid deficiency symptoms, like a weakened immune system (e.g., frequent colds), ongoing fatigue, slow recovery after workouts, slow healing, nausea, dizziness, inability to focus and increased anxiety and stress.⁴

Quality Meats Matter

In my practice, many of my clients have hormonal imbalances that involve the thyroid (e.g., hypothyroidism, Hashimoto’s thyroiditis) and adrenals, as well as low testosterone and unstable blood sugar.  The thyroid is your main metabolism gland. And an underactive (low functioning) thyroid can leave you feeling tired and low energy.

The adrenal glands help your body deal with stress.  However, over time, chronic stress results in weakened adrenals, causing low energy.

I have worked with vegetarians with thyroid dysfunction who relied on plant-based sources of protein, like beans. Unfortunately, digestive issues often go hand-in-hand with thyroid disease, adrenal dysfunction and autoimmune conditions.  Because plant-based proteins, like beans, contain more starch than protein (for example, 1/2 cup of chickpeas contains 22.5 grams of carbohydrates vs. 7.3 grams of protein), they aren’t as efficiently absorbed, especially when gut health is already compromised.

Animal protein contain amino acids, like tyrosine, necessary to make thyroid hormones. Tyrosine is also a building block to neurotransmitters (chemical messengers) between your brain and organs.  Out-of-balance neurotransmitters can negatively affect your sleep, mood, hunger, energy and cravings, and contribute to weight gain and depression.

To be crystal clear, I am NOT suggesting that you start eating antibiotic-riddled, hormone-injected, factory farmed red meat or commercially processed meats with abandon.  NO! These are foods you should AVOID because they can cause or worsen inflammation in the body.  Nor am I suggesting that you eat an all-meat diet!  Vegetables are non-negotiable for optimal health.

I am suggesting, however, that you consider incorporating quality—specifically, grass-fed and grass-finished meats—as part of a healthy, balanced diet, especially if you are struggling with low energy or hormone imbalances.

My own health challenges with hypothyroidism and severe adrenal exhaustion (that lasted nearly a year)  gave me a newfound appreciation for pasture-raised animal protein. Before my diagnosis, I rarely ate red meat—maybe twice a year—and I was often anemic (low in iron). At the time, I was also working out about 2 hours 5x a week. Incorporating quality grass-fed and grass-finished red meats, like lamb and beef, helped heal my body and balance my hormones.

Grass-fed + Grass-finished = Nutrient Rich = More Energy

Organic, pasture-raised meats—beef, chicken and pork—are an excellent source of nutrients that support thyroid and adrenal health, liver detoxification and energy production.  In varying degrees, they contain B vitamins, including B6 and B12, selenium, iron and zinc.^{5, 6}  Pasture-raised lamb is an under-appreciated source of omega 3 fat, commonly associate with salmon, walnuts and flaxseed.  Grass-fed and grass-finished beef, in particular, is an excellent source of absorbable iron and healthy fats, like omega-3 fatty acids (because the grass the cows eat contain omega-3 fatty acids), as well as conjugated linoleic acid (CLA), a potent fatty acid that is positively associated with long-term weight management and optimal health.

Selenium, zinc and iron are important minerals that play an important role in in converting the inactive T4 (storage thyroid hormone) to the active T3 (active thyroid hormone), which can be used by cells for metabolism and energy.  For men, these nutrients, especially zinc, can also help boost low testosterone levels.⁷

Cook Slow and Low

For several decades, meat has been vilified as an unhealthy, cancer-causing food that also increases risk of high cholesterol and heart disease.  Keep in mind that the studies on which this “evidence” is based have historically featured the consumption of conventionally raised meats and processed meats—not humanely and sustainably raised grass-fed andgrass-finished meats.  The quality of the meat you eat determines whether or not it improves or worsens your health.

How you cook your meat is also important.  Always avoid cooking meat until it is “blackened” (burned; e.g., blackened chicken, blackened fish) or very well done.  High heat cooking methods, such as frying or grilling directly over an open flame (indirect heat is better), can create heterocyclic amines (HCAs) or polycyclic aromatic hydrocarbons (PAHs), harmful chemicals linked to cancer.⁸

If you have digestive issues, consider dusting off your slow cooker (a.k.a. crockpot).  Slow-cooking methods, like stews or braises, break down tough fibers and enable easier digestion and absorption of meat proteins. When you cook meat at a low temperature for a long period of time (5 to 10 hours), collagen, the connective tissue in meat, breaks down and “melts” into a rich flavorful liquid. When chilled, it becomes gelatin. Consumed regularly, collagen and gelatin can help improve gut health.

Where to Buy

It can be challenging to find quality meats, especially grass-fed and grass-finished beef.  An excellent and convenient resource for antibiotic-free and hormone-free meats is Butcher Box.

ButcherBox delivers 100% grass-fed and grass-finished beef, free range organic chicken, and heritage breed pork directly to your door for less than $6.00 per meal. And shipping is always free!

SPECIAL OFFER:

CLICK HERE to get FREE grass-fed + grass-finished ground beef for life if you order today!  That’s 2 pounds of free ground beef in every ButcherBox order you receive for the life of your membership!!

How ButcherBox works is both thoughtful and convenient:

• Each month, the Butcher Box team curates your order to give you the best selection of meats, humanely raised and free of antibiotics and hormones.
• OR…choose exactly which cuts will work for you and your family.  *The price works out to less than $6.00 / meal.
• Shipping is always free.

Enjoy…and happy eating!

Sources:

¹        Arizona State University: Ask a Biologist
^{2, 3}      Harvard TH Chan School of Public Health
⁴        Molecular Neurobiology.  2012 Oct; 46(2): 332-348
⁵        National Institutes of Health (NIH).  2018
⁶        National Institutes of Health (NIH).  2018
⁷        British Journal of Nutrition. 2007 Mar; 97(3):550-60.
⁸        National Cancer Institute (NCI).  2017

Here, in New York, we’re at peak summer harvest.

How will you celebrate this seasonal bounty?

For easy home-cooking inspiration, click on the photos (above and below) for healthy and delicious recipes to try in your own kitchen.

“Good food” can mean different things to different people.  It can also change over time.

My own perception of “good food” has evolved over the years.  As a teenager, “good food” described food that tasted, well…good…in all its highly palatable, sugar-infused or processed forms: cereals, candy, chips, dip, cookies, tasty snack foods, soda. As a college student on a budget, “good food” was all about cheap—and filling—instant gratification: jumbo cinnamon rolls, boxed mac ‘n cheese, canned tuna fish with instant rice and Domino’s pizza.

Throughout my 20s and 30s, “good food” was an epicurean adventure. I studied classic French cooking at Manhattan’s French Culinary Institute (now the International Culinary Center). As a well-published food writer, I reviewed restaurants and enjoyed five-star dining when the occasion presented itself. Reviewing cookbooks, recipe testing and my food writing travels enhanced my appreciation for world cuisines and food traditions.

After a series of health challenges (caused by a long period of undiagnosed hypothyroidism and multiple food intolerances), however, my definition of “good food” changed once again. It’s neither fancy nor French. Nor does it require expensive kitchen equipment or going to culinary school.

For me, “good food” is fresh, flavorful, seasonal and simple.

Good food requires minimal preparation for it to taste delicious because the quality of the food, itself—whether it’s organic kale or pasture-raised chicken—takes center stage. Think of a perfect sun-ripened tomato; cucumbers, zucchini or baby lettuces plucked from a home vegetable garden or local farmers’ market; and just-picked berries.

Imagine a grass-fed rib-eye steak, seasoned with just salt and pepper, then seared in a cast-iron skillet (or grilled) for minutes until medium-rare. Or, an herb-roasted pasture-raised chicken.

Good food comes from vegetable crops that have been grown in organically rich soil—not drenched in pesticides or cultivated with genetically modified organisms. Good food also comes from healthy animals that were raised as naturally as possible. They are free of growth hormones and antibiotics; ideally, have access to pasture and space to roam; and eat their natural diet.

Cows, for instance, are herbivores; they are meant to eat grass, leaves, twigs or bark from bushes or trees. (Grains, like corn and soy, are not part of a cow’s natural diet.)
Quality animal protein is an important part of my anti-inflammatory, hormone-balancing diet (especially my thyroid and adrenals). At our upstate farmhouse in the Hudson Valley, we are lucky enough to be able to buy our meat and poultry from nearby Northwind Farms, a small, family-owned and operated farm where the animals live very happy, healthy lives. In the photo, I’m at Northwind Farms, holding a very sweet Barred Rock red-combed rooster in my arms.

Good food nourishes and balances the body.  It should leave you feeling strong, energized, focused and alert.

Don’t miss the window of opportunity to catch this last delicious wave of summer in your kitchen!

RECIPES

Zucchini Tarragon Frittata

Vietnamese Herb Chicken Two Ways

Green Tea-Infused Salmon

Jalapeno-Lime Flat Iron Steak

Perfectly Cooked Corn-on-the-Cob

Asian Cucumber Noodle Salad

Summer Greens with Broccoli and Avocado

Banana Mint-Chocolate Chip Ice Cream

Homemade Mango-Ginger Popsicles

For example: Do you avoid eating red meat because you believe that it will give you heart disease? Do you wonder why dark chocolate—perhaps a frequent craving—has heart health benefits?  Do you believe that eating “low-fat” is heart smart?  Do you think that you are immune to getting heart disease because you’re only in your 20s or 30s?

First, it’s important to understand the two main drivers of heart disease: inflammation and oxidative damage.

Chronic low level inflammation at the cellular level—known as the “silent killer”—can develop without pain and also lead to obesity, diabetes, cancer and heart disease. Oxidative damage occurs when cells have been exposed to oxygen (think apple slices that turn brown because they were exposed to oxygen), leading to the creation of unstable molecules called “free radicals”. Damage from free radicals causes inflammation, which damages your DNA, cell membranes and tissues. In turn, this chronic inflammation can produce an abundance of free radicals, which then creates more inflammation. A vicious cycle ensues.

What causes inflammation and oxidative damage?  The main offenders are (but are not limited to):

1)    Chronic, ongoing stress
2)    Smoking
3)    A poor, high sugar diet
4)    A sedentary lifestyle

Relative youth (being in your 20s or 30s) does not provide immunity from heart disease. The Bogalusa Study, a long-term community study of a bi-racial population in a small Louisiana town, found that causes of adult heart disease actually begin in childhood—as early as age 8.  According to the study, documented anatomic changes occur by 5 to 8 years of age.  Ideally, a heart-healthy lifestyle begins in childhood.

Here’s the great news… Heart disease can largely be prevented, even reversed, through diet and lifestyle changes.
 

Making the following shifts can go a long way towards protecting your heart.

 
1.  Manage your blood sugar!
Studies show blood sugar imbalances contribute to heart disease. Stabilize your blood sugar by eating regular meals that include protein, healthy fat, fiber and—depending on your carbohydrate tolerance—a low-to-moderate amount of healthy starch carbohydrates (e.g., sweet potatoes, winter squashes, etc.) at every meal.
 
2. Choose grass-fed red meat (and AVOID factory-farm and processed red meats).
Despite alarmist headlines that warn “eating red meat increases risk of heart disease!”, humanely raised animal protein and healthy fats have their place in a heart-healthy diet.  Not all meat is created equal!  Animals raised in factory farms endure stressful living conditions, are given antibiotics, fed GMO grains, along with waste by-products, and are more likely to be contaminated by bacteria.  On the other hand, animals raised on pasture eat their natural diet (grass) and contain less overall fat and more heart disease-fighting antioxidants, like vitamin E.  Pasture-raised animals (meaning they eat grass from start to finish—no grains), such as beef, lamb, bison and game, are excellent sources of lean protein and healthy fats, including conjugated linoleic acid (CLA, which has been linked to long-term weight management) and omega 3 fats (yes, the same omega 3 in wild-caught salmon), which can help stabilize blood sugar and raise HDL (good cholesterol).
 
3.  Get enough zinc.
A little zinc (8 to 11 mg is the daily recommended allowance) goes a long way.

But, as we age, zinc levels tend to decrease—just as cardiovascular risk increases.  Zinc is a trace mineral involved in many enzymatic reactions and essential functions in the cell. Low zinc levels are associated with a greater susceptibility to oxidative stress. Studies have found that zinc levels are often significantly lower in people with heart-related conditions, such as atherosclerosis (scarring of the arteries due to fatty plaques), coronary artery disease, angina and cardiac ischemia (reduced blood flow to the heart).

In a recent study, University of Leicester researchers found that zinc plays an important role in regulating heartbeat and promoting normal cardiac function. Your body absorbs approximate 20 to 40% of zinc in food. Animal foods, such as oysters, grass-fed beef, pasture-raised lamb, and unsweetened dark chocolate, are excellent sources of zinc—and better absorbed than zinc from plant foods. 

Zinc is best absorbed when taken with a meal containing protein. Don’t begin supplementing with zinc without first asking your doctor to run a Zinc RBC (Red Blood Cell) blood test to determine if you have a zinc deficiency.
 
4.  Watch your sugar intake.
Eating a high sugar diet is associated with a significantly higher risk of dying from heart disease—even if you are not overweight, according to a major study published in JAMA Internal Medicine. Over a period of 15 years, researchers, who tracked participants’ added sugar consumption as it related to heart disease, found that the chances of dying from heart disease rose in tandem with the percentage of sugar in the diet—regardless of age, sex, physical activity level and body mass index. Drinking sugar-sweetened beverages is also associated with higher rates of death from heart disease.

Sugar is not just in foods that taste obviously sweet.

Today, sugar is added to most packaged, processed and prepared foods, including fast food, takeout and restaurant fare. Bottom line: Read labels!  A food, like yogurt, marketed as “low fat” is high in sugar. And, when eating out, ask what ingredients are going into your meal.
 
5. Supplement with magnesium.
If you frequently crave chocolate, you are likely craving magnesium. Known as the “calming” mineral, magnesium is essential for heart health. Responsible for over 700 enzyme-activated biochemical reactions in the body, magnesium plays a vital role in regulating blood pressure, heart rate and blood sugar levels.  Low levels of magnesium are associated with angina, congestive heart failure, ischaemic heart disease (reduced blood supply to the heart), cardiac arrhythmias, high cholesterol, hypertension (high blood pressure) and other conditions, including anxiety and depression.  A high sugar diet, alcohol, chronic stress and long-term use of prescription medications deplete your magnesium stores. 

Unfortunately, modern farming methods have depleted our soils, making it virtually impossible to get adequate magnesium from food alone. You can ask your doctor to run a Magnesium RBC (Red Blood Cell) blood test to determine deficiency, but you are likely to “feel” a magnesium deficiency as it often manifests as significant symptoms, including PMS, problems sleeping, anxiety, mood swings, high blood pressure and cardiovascular disease.   I recommend the following brands of magnesium (click on the links): Magnesium Glycinate and Magnesium Citrate/Malate.
 
6.  Avoid or minimize alcohol intake.
Despite what you may have heard otherwise, alcohol is not a health food!  Sorry.  Alcohol—yep, including red wine—can raise triglycerides, contribute to fatty liver and create blood sugar imbalances. High triglycerides can contribute to hardening of the artery walls, increasing your risk of heart disease. Alcohol, including wine, will increase levels of insulin, the fat-storing hormone.

Chronically high insulin levels leads to insulin resistance, which manifests in many chronic conditions and diseases, from obesity and diabetes, to rheumatoid arthritis and cancer. Insulin resistance also causes inflammation—a primary risk factor for heart disease.
 
7.  Be proactive in addressing negative emotions.
The mind-body connection is powerful. In a study, published in Biological Psychiatry, University of Pittsburgh researchers found a strong association between negative emotions, brain circuitry, inflammation and heart disease. How well someone responds to negative emotions, such as stress, anxiety, fear, anger and depression, is linked to their risk of having a heart attack or stroke. 

Increasing positive emotions through laughter, mindfulness, meditation and strong social connections, as well as stress management practices (like regular daily movement), can reduce inflammation; and, consequently, reduce your risk of heart disease.
 

Recipes for a Well-Fed Heart

Skillet-Cooked Lamb Steaks
Cowboy (Rib-eye) Steaks with Espresso Rub
Braised Lacinato Kale Chiffonade
Ultra-Dark Chocolate Sweet Potato Brownies
No Guilt Flourless Chocolate Cake

For nearly 60 years, saturated fat has been portrayed as a villain.  See my post Why Saturated Fat Is Not the Enemy.  Yet, other indigenous populations, like the Inuit Eskimos or the Bardi people of northern Australia have thrived on high-fat diets.  Throughout history, humans have hunted animals, eating their fattiest parts.  “Meat consumed without fat was commonly understood to lead to weakness,” writes Nina Teicholz, author of The Big Fat Surprise, a meticulously researched book that debunks the theory that saturated fat causes heart disease.
 

Why we need saturated fat

 
Saturated fats from QUALITY grass-fed animal and vegetable sources (like organic coconut oil and organic palm oil) confer important health benefits because they:

♣  Are building blocks for cell membranes and hormones.

♣  Protect heart health. Regular consumption of saturated fat lowers lipoprotein (a), a substance strongly correlated with risk for heart disease; it can also raise the level of “good” HDL cholesterol.

♣  Promote satiety. Fat slows down the absorption of your meal so that you feel full longer. Studies have shown that women, who eat the greatest percentage of total fat in their diet as saturated fat, lose the most weight.

♣  Protect bone health. Calcium is necessary for bone health, but adequate intake of saturated fat is necessary for calcium absorption.

♣  Maintain lung function. Our lungs are coated with a thin layer of lung surfactant, comprised of 100 percent saturated fatty acids. Inadequate dietary saturated fat can potentially cause breathing difficulties.

♣  Feed the brain. The brain is about 60% fat, and most of the fatty acids in the brain are saturated. It’s also rich in cholesterol: about 25% of all body cholesterol is taken in by the brain. The brain requires dietary fat and cholesterol for optimal brain functioning, including memory.

♣  Bolster immune health. The saturated fats in butter (myristic acid) and coconut oil (lauric acid) are important in immune health. White blood cells, when deficient in saturated fatty acids, are less able to recognize and destroy invasive viruses, bacteria, and fungi—a good thing to remember this flu and cold season!
 

Good sources of dietary (saturated) fat

 
Hint: It’s not from a big Mac or Five Guys Bacon Dog.  If you consume saturated fat in any form, quality is key.  Choose meat, meat products and dairy from pasture-raised animals and organic vegetable sources (like organic coconut oil or organic palm oil).  A little goes a long way.

♠  Egg yolks

♠  Cod liver oil

♠  Organ meats, like liver

♠  Animal fats: lard, beef tallow, chicken, goose and duck

♠  Natural saturated fats (solid at room temperature): butter, ghee, coconut oil and palm oil

♠  Whole fat dairy: milk, cheese, cream and ghee (if you tolerate dairy—and not reactive in any way)

♠  Coconut, coconut milk and coconut oil
 

How to incorporate quality saturated fat into your diet

 
Personally, my immunity and adrenal health have improved by incorporating more saturated fat into my diet.   For me, this means that I might:

♦  Add two teaspoons of coconut oil to a green smoothie.

♦  Pair homemade aioli (a garlicky Provencal-style “mayonnaise” that includes raw pastured egg yolks) with poached fish.

♦  Cook a pastured egg omelet in a teaspoon of rendered pastured pork fat or duck fat.

♦  Toss a heap of cooked greens, sardines and avocado with a generous drizzle of olive oil (my usual lunch).

♦  Cook duck breast in its own fat, then braise a mess of collard greens in 1-2 tablespoons of rendered duck fat.

♦  Skillet sear and cook a pastured pork chop in a teaspoon of rendered pork fat.

♦  Make a grass-fed beef and tomato ragout.

♦  Skim the fat off homemade bone broth and save it as cooking fat.

♦  Braise aromatics (onions and garlic) as the base of a savory soup with 2 tablespoons of coconut oil or rendered duck, beef or pork fat.

♦  Add a dollop of coconut oil or grass-fed butter to roasted sweet potatoes.

♦  Enjoy organic 85% dark chocolate.

Eating this way has not negatively affected my heart health or weight. According to my most recent physical, I am at “lower relative cardiovascular risk”,  and I weigh less than I did in high school.