Colo Kitchen

Real Food & Holistic Nutrition

My Readings: Great Resources on Food, Nutrition & Health

TEXTBOOKS
Digestive Wellness, by Dr. Elizabeth Lipski
Nourishing Traditions, by Sally Fallon
Nutritional Sciences, by Michelle McGuire
The Human Body Book, by Steve Parker
The World's Healthiest Foods, by George Mateljan
The Research Writer, by John Van Rys
SUGAR
Strategies for Breaking Free from Sugar Cravings, Common Sources & Names of Hidden Sugars, Sugar Glossary - Supportive documents for getting a handle on sugar, courtesy of Hawthorn University.
How to Find Hidden Sugars on Nutrition Labels - 41 names for sugar...Barley malt? Ethyl Maltol? Mannitol? Who knew?!!
FED UP documentary - the trailer - important documentary narrated/co-produced by Katie Couric; Over the last 30 years, processed foods have replaced fat with hidden sugar, leading to today's obesity epidemic in kids)
WGBH News discussion on Fed Up! (discussion w/ co-producer Laurie David, Bill Clinton, Louisa Kasdon; discusses America's "Food Fog")
Why You Got Fat from FatHeadMovie (Easy 3 minute video on Insulin, Diabetes, and Weight Gain)
Research Reveals How Sugar CAUSES Cancer (We've long known that sugar feeds existing cancer, but this research shows that it also CAUSES cancer. The average American eats 31 five-pound bags of sugar per year (cupcakes, candy and soda, AND sugar hides big-time in nearly all the processed food on the grocery shelf. This is not even counting the excessive grains we eat (cereal, crackers, bread, pasta, pancakes), which turn to sugar within minutes of eating. Time to turn this ship around!)
They Say Fructose Is Safe - But it's Unknowingly Destroying Your Liver - Millions of children in the U.S. are suffering from "non alcoholic liver disease" caused by a build-up of fat within liver cells.
The Amazing Similarities Between this Toxic Sugar and Alcohol - Health Effects of Too Much Fructose Mirror Those of Too Much Alcohol.
People Are Killing Themselves With Sugar - Short article; sugar not only in sweets but processed food; effects on obesity, fatty liver disease, and cancer.

CHOLESTEROL, FATS, HEART DISEASE (IS IT WHAT WE THOUGHT?)
The Skinny on Fats (Weston A. Price Foundation - Debunking the Lipid Hypothesis, Saturated vs. Unsaturated, Cholesterol, Heart Disease)
Cholesterol levels: Are they really that important? (article and video revealing opposite-land! everything you thought you knew about fat and cholesterol was wrong)
Big Fat Lies from FatHeadMovie (Easy 2 minute video on the truth about cholesterol, saturated fat, heart disease)
6 Reasons Why Eggs Are The Healthiest Food on The Planet (Dietary cholesterol does not equal serum cholesterol. Eggs are so nutritious, they are referred to as “nature’s multivitamin".)
Whole Eggs vs. Egg Whites. Which is healthier? (In 3 minutes, Dr. David Perlmutter presents studies which reveal that egg yolks lower LDL and improve the shape and size of the LDL. Also describes how cholesterol is needed for Vitamin D synthesis.)

MSG, FREE GLUTAMATES, EXCITOTOXINS
Interview with Dr. Russell Blaylock on devastating health effects of MSG, aspartame and excitotoxins (video on how glutamates are everywhere and wreak havoc on our bodies)
Truth in Labeling: List of Hidden Sources of MSG - TruthInLabeling.com (website listing all the hidden sources of MSG, which you will find the labels of virtually all processed food)
Unblind My Mind: What are we eating?: Dr. Katherine Reid at TEDxYouth@GrassValley (video on this woman's daughter, whose autism was reversed by eliminating MSG and other free glutamates)
The Truth about MSG Monosodium Glutamate Clinical Nutrition - Dr. Vincent Bellonzi (video on MSG in processed food)
How to Avoid Being Secretly Poisoned by MSG - Symptoms created by the neurotoxin MSG, and how to recognized MSG hidden on processed food labels.
(The msg and canola oil song) DUDE, WHO POISONED MY FOOD by Trillion (song about MSG and Canola oil)

GLUTEN, WHEAT & OTHER GRAINS
Go Gluten Free, Fix Your Brain by Dr. Kelly Brogan, M.D. (article on how gluten causes psychological issues)
Gluten Expert Panel: Tom O'Bryan, Nora Gedgaudas and Steve Wright (video on why gluten is harmful to all of us)
How Wheat Makes You Fat!: Whole wheat instantly turns to sugar in your bloodstream, causing weight gain and insulin resistance. Explained simply.
Wheatlessness: A 21st Century Health Strategy with Dr. William Davis (video on everything you don't want to know about modern wheat)
The Real Reason Wheat is Toxic - They drench it in Roundup days before harvest (Roundup disrupts our gut bacteria.)
Going Against the Grain Towards Better Health by Sayer Ji (article on why humans should not eat grains)
Grain Brain, by Dr. David Perlmutter, http://www.drperlmutter.com (book on how grains cause inflammation in the brain and brain disorders)
Wheat Belly, by Dr. William Davis, http://www.wheatbellyblog.com (book on why modern wheat is not your grandmother's wheat and what it does to us)
Pollen is Not the Problem - the Healthy Home Economist (allergies are a sign of deteriorating gut health; eliminate dairy, grains, sugar)
Dr. Fasano on the Future of Celiac Disease (The Director of the Center for Celiac Research is interviewed on Celiac Disease vs. Gluten Sensitivity, Testing, the Gluten-Free marketplace, a pill, cross-contamination,...)

ORGANIC vs. CONVENTIONAL, PESTICIDES & GMOs
Much more bang for your buck with ORGANIC - Chart comparing nutrient density of ORGANIC vs. CONVENTIONAL produce
Vote YES on 105 ad - 30 second viewpoint on GMO labelling, by Dr. Ray Seidler, PhD (first EPA scientist to study GMO crops)
EWG's 2014 Shopper's Guide to Pesticides in Produce™ - Environmental Working Group (Dirty Dozen and Clean 15; what to buy organic)
5 Shocking Facts About GMOs - Excellent brief overview: What are GMOs, and 5 reasons to be wary of them.
Fairfield's Public School Cafeterias GMO Free - This cutting edge school system is leading the way by providing non-GMO food for kids' health! Connecticut is also the first state in the country to pass a GMO Labeling Law as of June 2013. Go Connecticut!!
Jeffrey Smith Challenge to Neil deGrasse Tyson - Scientific details on why GMOs (Genetic Engineering) are very different than Traditional Breeding (hint: GMOs involve cross-species modification, which mutate the proteins, which poke holes and cause sickness.)
Pesticides may be more dangerous than testing reveals, study finds - Environmental Health News (article on how inert ingredients make active ingredients more potent; synergetic toxicity)
Why You Are Insane If You Think GMOs Are Safe by Sayer Ji (article on how GMOs and how Roundup residue is very unsafe)
Monsanto Controls both the White House and the US Congress by Josh Sager (article with Venn diagram of overlap of Monsanto and the U.S. government)

OTHER ISSUES WITH OUR FOOD SUPPLY
6 Food Industry Tricks You Don't Know About (article on Dyes, Wax Coating, Olive Oils, Chlorine Baths, and the 8 Worst Processed Food Additives and what they do to us)
The New Hidden Soda Sweetener (Dr. Oz discusses a new additive being used to achieve an old typical food industry strategy: Target the sweet spot to light up the brain. "Excessive consumption drives higher profits...it's the heart of Big Food’s business model." FDA allows them to do their own "Generally Regarded as Safe" testing.
Food Additives on the Rise as FDA Scrutiny Wanes (the FDA is much less involved in declaring the safety of additives, than we think they are.)

DAIRY
Why Goat's Milk is Often Better - Dr. Andrew Weil (how the casein in goat's and sheep's milk is easier to tolerate than cow's milk) 
Why Can I Have Cheese, Yoghurt & Butter But Not Milk? - by Marianne Fernance (article on how the enzymes and fermentation in these products make them easier to tolerate)
Pasteurized Milk Speeds Death, Heart Disease, Cancer, Bone Fractures; Yogurt and Cheese Have Opposite Effects - by researchers from the City University of New York, followed 106,000 people for more than a decade.

OVERALL
Top 10 Facts You May Not Know About Your Diet - Eggs, butter, fats, grass-fed meat, soy, oils, vegan diets, organic diets, breakfast cereal.

ADDRESSING THE ROOT CAUSE OF CHRONIC HEALTH ISSUES:
GUT FLORA, LEAKY GUT & HEALING PROTOCOLS
4 Steps to Heal Leaky Gut and Autoimmune Disease, by Dr. Josh Axe (This is the key, right here, for addressing all kinds of chronic health conditions. "All disease begins in the gut." ~Hippocrates, Father of Medicine)
Live Dirty, Eat Clean! Why The Microbiome Is The Future Of Medicine Dr. Robynne Chutkan simply describes the impact of gut bacteria and antibiotics on immunity, sharing her toddler's experience. 18 min, a few laughs & very eye opening.
Breaking the Vicious Cycle, by Dr. Elaine Gottschall (website and book on understanding and implementing the SCD protocol)
GAPS Nutritional Protocol, by Dr. Natasha Campbell-McBride (website and book on understanding and implementing the GAPS protocol)
She Linked Health with Diet, inspiring 2005 obituary for Dr. Elaine Gottschall, author of Breaking the Vicious Cycle and SCD hero. She cured her 7 y.o. daughter's Ulcerative Colitis, and then went back to school at the age of 47 for her master's degree in biology, nutritional biochemistry and cellular biology.
Two Steps Forward, One Step Back. A Journey Through Life, Ulcerative Colitis, and the Specific Carbohydrate Diet, by Tucker Sweeney (book on this young man's journey implementing the SCD protocol)
Leaky Gut Syndrome In Plain English – And How To Fix It by Jordan Reasoner (article on understanding the gut)
Food is the Best Medicine with Dr. Natasha Campbell-McBride (video on understanding the importance of gut health)
Wise Traditions London 2010 with Dr. Natasha Campbell McBride (video on understanding the importance of gut health)
Many Diseases Born in the Digestive Tract with Dr Campbell-McBride (video on understanding the importance of gut health)

GENES
The Epigenetic Epidemic - Gene expression is affected by our lifestyle, and affects our kids, grandkids, etc.
Discussing the Genetic Mutation MTHFR with Dr Benjamin Lynch (video on the MTHFR gene, which is important for detox, but many people have a mutation)

ALLERGIES
Reason Behind Increasing Food Allergies Discovered (it all comes down to gut health and a healthy mix of good bacteria; antibiotics seriously disrupt our gut flora)
The Unhealthy Truth by Robyn O'Brien (discusses the toxicity of America’s food supply, and traces the relationship between Big Food and Big Money and the alarming recent increases in allergies, ADHD, cancer, and asthma among our children.)

HISTAMINE
Headaches, Hives, and Heartburn: Could Histamine Be the Cause? by Chris Kresser (article discussing how histamines in certain foods could be causing problems)

GETTING SUPPORT:
EMBARKING ON YOUR NEW FOOD JOURNEY:
Modernizing Your Diet with Traditional Foods (Great advice on how to realistically embark on a traditional food journey, and what to eat)

HELPING OUR KIDS:
Real Food for Kids (Fairfax County organization for improving the quality of food in our schools, and educating students and parents)
Real Food for Kids-Loudoun (Loudoun County chapter of Real Food for Kids)
The Canary Kids Project - 'A Recovery Program for Chronically Ill Children, A Movie Project to Document their Healing, A Chance to Change the World'
A Teenager's Perspective on Food Restrictions: A Practical Guide to Keep from Going Crazy by Erica Brahan (book written by a teenager for teenagers offering practical advice on how to maintain a social life, go to school, and stay motivated while being consistent with your diet.)
Edible Attitudes blog written by a college freshman, for middle-through-college kids.
Gluten and Dairy... Who Needs Them? A Kid's Perspective by Lexi Kantor (book written by a 9 year old. It gives her perspective of being diagnosed with gluten and dairy sensitivity and how she dealt with it.)
Fix Childhood Anxiety with Simple Dietary Changes - This family noticed immediate and dramatic changes in their daughter’s childhood anxiety, mood and behavior by making dietary changes.

THE FUNCTIONAL MEDICINE APPROACH TO TREATING DISEASES
How to Stop Attacking Yourself: 9 Steps to Heal Autoimmune Disease by Dr. Mark Hyman (article on getting to the root cause of inflammation and fixing it.)
Diagnosing and Treating Lyme Disease discussion between Dr. Sunjya Schweig and Chris Kresser on testing, diagnosing and treating Lyme.

FORUMS:
"Specific Carbohydrate Diet - Breaking the Vicious Cycle" online support group (BTVC-SCD Yahoo Group)

TOOLS:
SMART Goal Setting - Supportive document for setting S.M.A.R.T goals, courtesy of Hawthorn University.
Health and Wellness Goals - Helps remind you why you're making commitments and helps keep you accountable to yourself.
Food Journal - For detailed tracking of food intake, conscious decision-making, and goal tracking. Necessary for nutrient analysis report.
Food Frequency Form - For simpler tracking of food intake, conscious decision-making, and goal tracking.
Stress Journal - For tracking stress triggers, mind/body symptoms of stress, and eating activities associated with the stress.

Not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.