primal tools for the modern human
June 2013
In This Issue
Mighty Avocado
Structure lean fuel
Nutrition Facts
Quick Links

Avocado ~ Coconut ~ Olive 


Finding good sources of fat in your daily eating routine is essential. Every organ and cell in your body needs it, but it's also the hardest thing for most people to do....and accept. These three foods are actually fruits and three of the best sources of good fat on the planet. They are easily accessible now at even mainstream grocery stores in a variety of forms. You can eat them, drink them, toss them over salads, make salad dressings with their oils, or cook with their oils.

There's no getting around it, Fat gets a bad rap. Even the word has most people running to a treadmill or or scale. Confused by the diet industry, food companies, and most doctors, people choose a low fat diet thinking fat makes you fat, causes heart disease, and instead fill up on grains, fruits, and sugars. This is the wrong direction for a lot of reasons, but if you don't remember anything else about Fat, remember these five things:
1) The body runs more efficiently on Fat
2) Fat curbs hunger and causes you to eat less food
3) Excess Carbohydrates can get converted to Fat
4) Saturated Fat does not cause heart disease
5) Good Fats improve Cholesterol ratios, lower blood pressure, inflammation, and maintain healthy arteries.

This entertaining 3m video lays down the history of fat and puts things into perspective. 
Big Fat Lies 
Big Fat Lies
Some people like it, others not so much, but the health properties of coconut oil, pulp, and milk are real. The fatty acids in coconut oil, called medium chain triglycerides, do not raise serum cholesterol or contribute to heart disease, but are in fact very healthy. Lauric Acid is its most abundant fatty acid and is important in building and maintaining the body's immune system. Other benefits include:
- Promotes healthy skin and hair
- Repairs and maintains the digestive tract
- Improves the absorption of Calcium
- Normalizes cholesterol levels, blood pressure, and kidney processes
- Is Antiviral and and Antimicrobial
Check out the detailed article on Coconut HERE

Olives are in the Monounsaturated Fat category and the prevalent fatty acid is called Oleic Acid. It's termed a MUFA for short. Nuts and avocados have MUFA's as well. Known for its antioxidant properties, improved insulin sensitivity, and decreased cholesterol levels, it also helps preventing oxidative damage associated with aging and most degenerative diseases.
The olive tree is found around the Mediterranean but also in California. If you haven't tried out California
olive oil, do so. There are many companies out there providing fresh and tasty oils of extremely high quality. Not to bash European olive oil but much of it is pressed over there, then brought over in large containers by ship and bottled once it hits the States. Not as fresh and a chance of rancidity.

Check out the article on The Mighty Avocado right below.

Good Fat Bad Fat 
Most people are getting the picture that Trans Fats are bad. If you don't know, Trans Fats are pretty much a human creation of pumping heat and hydrogen into vegetable oils to create a longer lasting and cheaper product. Think margarine. Vegetable oils are the prime culprit and are in thousands of foods because they are cheap. Soybean, Corn, Canola, and Cottonseed should be avoided at all costs. Beyond the damage they cause the liver, they promote something called Systemic Inflammation which swells your arteries causing stuff to get stuck on them and bad things happen. That's the Physiology of heart and vascular disease simplified for you!

Sneaky Fat
Food companies aren't stupid. They want you to think their product is healthy even though it's not. If you even see the word Hydrogenated, put it back on the shelf.
Salad Dressing is usually loaded with soybean and canola oils sometimes called salad oils, which are full of inflammatory Omega-6's. Even the ones touting 'olive oil' most times have soybean first and olive down the line. Check the label always. It's easy to make your own dressing with a mini food processor, 4 or 5 ingredients in a couple of minutes.  
Farm Raised Salmon and other fish are not fed foods indigenous to their natural environment. Reports of soybeans, corn, and even dog food are tossed in their water pens to fatten them up quickly at the expense of their health...and yours.  
Feed Lot Beef is not healthy on many levels but feeding cows a diet of corn, growth hormone, and antibiotics leads to fat, (or marbling as its called at Capital Grille), that is laden with Omega-6 instead of Omega-3 if they were grass fed.  

Always be on the lookout for hidden, poor-quality fats, avoid them, and instead incorporate wild meats and Avocado, Coconut, or Olive on a daily basis.   
The Mighty Avocado 
You now know that three of the best sources of Fat come from fruits. Coconut, Olive, and Avocado all have impressive Fat profiles essential for the human body to function. In addition, while providing immense nutrition, the avocado has the amazing ability to reduce inflammation and the diseases accompanying swollen tissue within the body. Although there is a public health scare and witch hunt against fat, it is completely untrue and unfounded with regard to these three fruits, with nuts, wild/grass-fed meats, organic butter, and eggs in tow. Eating the wrong fats from vegetable oils, grain-fed meats, processed, and hydrogenated fats is the real problem. And... 

The Avocado gets a bad rap from too high in fat. And, while it's true that it is a high-fat food, getting about 85% of its calories come from fat, the fat contained in avocado is provides numerous research-based health benefits, namely:


- Copious amounts of Vitamins C, E, and B, zinc, calcium, magnesium, phosphorous, and folic acid. 

- Contains twice as much potassium as bananas 

- Mucho Fiber

- Major Anti-Cancer Benefits

- Massive Carotenoid profile providing antioxidant benefits, very beneficial for the eye, and anti-inflammation

- Phytosterols, which manage lipid profiles, lower harmful cholesterols, and reduce inflammation such as arthritis and atherosclerosis.

- Oleic Acid: a Monounsaturated Fatty Acid (MUFA): beneficial for digestion and absorption of key nutrients.

- Polyhydroxylated fatty alcohols reduce skin damage, and are also anti-inflammatory.


It's true; the Avocado is indeed the superpower of fruits.   READ ON
Coconut is definitely part of the Paleo selection of foods. With its great fat content, creamy and nutty taste, and Lauric Acid content it should be a staple in your kitchen. My Protein Powder STRUCTURE contains Coconut for these reasons. 


At one time coconut oil received negative press and publicity due to its saturated fat content but modern research has shown that the coconut is unique in its structural make-up and not all saturated fats are alike. The fatty acids in coconut oil, the medium chain triglycerides, do not raise serum cholesterol or contribute to heart disease, but are in fact very healthy.


True, Coconut is a high source of saturated fats (92%) but included in the count is a valuable source of saturated medium chain triglycerides (62%). Furthermore, around 50% of these MCT's are made up of Lauric Acid 

, the most important essential fatty acid in building and maintaining the body's immune system.  


Structure Protein, the perfect addition
to your morning shake.

A Better Protein Powder Created By Me

Curb Hunger ~ Eliminate Cravings ~ Lose Weight

Nutrition Facts 
 Don't be duped by the term 'Gluten-Free.' Although gluten, the bad dude in wheat, is by far the worst offender when it comes to gut, kidney, pancreas, and arterial health, other grains have their own type of gluten-like substances.
Oats have Avenin. Read THIS
Soy, Rye, Beans, Lentils, and even supposed 'healthy alternative' pseudo grains like Quinoa and Amaranth have bad stuff lurking that irritate the gut.  Read my article Gluten Free to learn more.
See you next month
...thanks for reading
...spread the word 
...forward to friends happy & stay healthy
 -Bill The Urban Caveman