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 .                     What  are  Free Radicals?

            What  are  Anti-Oxidants?

                           What is

          Damaged Oxidized Cholesterol?

    What is damaged Oxidized anything?

If you learn the answers to these questions, there is a good chance you will not only extend your life, but you will improve the  quality of your life.  Let us help you learn.

First a short course on free radicals....It is a little heavy but understanding it could motivate you.

Blueeyedcurse note: Regarding the professional written material above in Italics, taken off of an Internet site,  as most of our material is generated and with some barnyard theories from our days on the Farm..  We place a huge amount of importance on this material as it relates to free radicals and controlling them.  In fact we would go as far a saying it is a life and death matter,  as it applies to how long you will be on this earth and how much you and your family will suffer,  if you don't address this issue. 

In the material above they stress consuming fresh fruits and vegetables to obtain the anti-oxidants that you need to quench excess damaging free radicals in your system.  We don't argue that point at all,  as we personally consume 9 to 10 servings of raw fruits and vegetables a day.  We accomplish this with a powerful green smoothie every day that consists of approximately 60% greens and 40 % fruit,  although the concentration and compactness  makes it difficult to get an accurate measurement.   

We believe there are situations where very sophisticated free radicals have been generated from  high intensity physical activity for one example,  where even the required amount of fruits and vegetables may not be adequate to do the job.  This is where plant based supplements can come into the picture and a few inert minerals thrown it as well.

Some free radicals especially the ones derived from animal fat and vegetable oils cooked and refined sugar at high heats are one of the most notorious buggers to try to  quench.  It appears high heating processes bind these free radials almost like arc welding things together and again it takes a very sophisticated bombardment of complex anti-oxidants to win the battle.   This is where a diversity in diet and supplements can provide what is needed to do the job.  Again it could require some of the more exotic foods and the newest of supplements from Cacao beans, Astaxanthin from Algae, Pomegranate, of course your good fish and fish oil supplements etc. and more to be discussed below.

Ironically over doing even the best supplements can be counter productive and cause what they refer to as  pro-oxidants when used in excess.  It is reported that even the most potent anti-oxidants, Vitamin C, the Beta Carotenes etc. can actually work in reverse.  Too much of a good thing is not good at times.  We recommend again a diversity of good foods especially fruits and vegetables and a modest amount of natural supplements and taken together as most supplements are plant born and any excess is just eliminated.  Again there are some supplements as in synthetics and mineral based that can be over done.  Supplements we believe should be taken in moderation along with at least one day a week with a sabbatical.  Sunday is our day.  Zero supplements.  Remember it isn't the volume of the supplements that you take it is the diversity as the body has an uncanny ability to grab even the most minute amount of nutrients if you provide it.  If the body doesn't need it, no problem the other guys will just pick it up and carry it away.

Every day supplements?

Incidentally we do not do supplements every day.  We believe in sabbaticals, hence we do not do supplements on Wednesday and Sunday.   There are many that believe in a "drying out" period as too much of a good thing may not be good.  We believe the body will actually respond positively to a break and actually it has been written that too many supplements if taken every day could work in reverse.

Laboratory and animal research have shown that antioxidants help prevent the free radical damage that is associated with cancer.  However, results from recent studies in people are not consistent.

We believe that an array of known powerful anti-oxidants taken in moderation could have the ability to search out some of the more impenetrable  sophisticated combinations of free radicals that are associated with Cancer and other ills caused by free radicals.  Below is a list of the more sophisticated supplements we are using during our bout with my wife's breast concerns and I indulge in most of them myself as we have continued to benefit from the Junk Yard Dog approach we have felt chosen to do. 

Now whether anyone or combination of these powerhouses will search and find the villains only God will know.  Keep in mind that these regimens support the immune system along with the NKC (Natural Killer cells) so anti-oxidants make a 2 way assault on the bad guys.

Again  in moderation...  Fish Oil Omega 3 fatty acids.   We believe we use the best available from Life Extensions as well as their Co-Q10.  Resveratrol, Pomegranate extract  (We buy the fresh Pomegranates in season and incorporate them  in our smoothie each day)  Garlic extract, but also fresh Garlic in many of our meals especially with Tomato sauce.  (Bioastin  Astaxanthin)  This a out of Hawaii and is created from Algae.  It is known as one of natures most powerful antioxidants.  In fact it is billed as Natures strongest antioxidants but we are not going to take it that far.  (Turmeric Curcumin)  Lots written on this one.  Coriolus Mushroom.  As in the others this is believed to be a tumor fighter and a powerful anti-oxidant.  Tagamet.  A great deal written on over the counter Tagamets ability to prevent tumors from attaching to organs.   We do take the other supplements, Selenium, Bromeline etc. with their full spectrum of unique properties, but in most cases less than the RDA recommendations. 

We believe that it only takes a minute amount of any of these supplements to search and destroy the molecular structure of free radicals and especially as it applies to cancer if it is inclined to do the job.  If it is not inclined because of inadequate properties this is on par with standard of care chemotherapy that is impotent.  The difference between the natural approach of supplements and chemotherapy is that chemotherapy has been found to be damaging at times, although the jury is still out regarding its effectiveness. Chemotherapy in the US for the most part is not supported with Chemo resistant testing as being done in Europe.

I might add that in all cases we combine the use of the supplements listed above with raw fruits and vegetables as they have a built in protection in them to insure that if there is any excesses even while taken in moderation, the buffering ability will step in and protect you. 

FATS Good and bad

Anti-oxidants generally are grouped into  two categories.

Water soluble and Fat soluble anti-oxidants.

Water soluble anti-oxidants are derived primarily from mineral based fruits, vegetables, water etc. and certain supplements.

Vitamin C (found in citrus fruits and some green vegetables) is a water-soluble antioxidant and works in the watery areas of the body.

On the other hand, vitamin E (found in vegetable oils, nuts, and seeds) is a fat-soluble antioxidant and works in fat-containing parts of the body, such as the outer lining (membrane) of cells.

Let me state at this juncture that this is a very complicated body chemistry issue and one that I am by no means an expert.  It is very possible that some of our many readers of Blueeyedcurse.com could pick out errors in certain theories we have.  When they do and we have been corrected before,  the constructive criticisms are and would be welcomed and we would immediately correct the information after we feel confident that it needs to be corrected.

One question is how can anti-oxidants  be related to heart health?

The endothelium is the lining inside of your vascular system net work and it isn't just sitting there like the inside of an inner tube.  The endothelium is a functioning part of your body.  How does it function?  One way is it delivers nutrients, enzyme hormones etc. to the lymphatic system that in turn delivers it to your cells.  This is done through the walls of the endothelium as the blood does not directly serve the cells.  The lymphatic system takes on a dual role,  as the fluids boogie through your body and have a miraculous means to not only extract what it needs from the circulating blood,  but also it picks up wastes and delivers them to the garbage cans,  the lymph nodes.  The nodes after processing delivers the finished product back to the thoracic (blood)  network and organs, kidneys, liver heart etc.

Ironically the wastes that accumulate in the walls of the endothelium, some call it plaque,  is a fatty substance.  It is a fatty substance because fats of all kinds are the key vehicle for nutrients etc. being delivered to the body.  Fats by the way are the preferred source of energy in the body and one of the reasons you will find fat and cholesterol by the way in every cell of the body. 

Unfortunately this affinity for fat that is actually driven by the animals instinct for storing fat for the lean times as in hibernation, can have a toxic by product that is manufactured by some of the fat producing mechanisms.  Certain additives to animal feed can be responsible for this and when you cook that toxicity at high temps you are really adding fuel to the fire.  Refined sugar and refined grains as in bread, cookies, rolls, bagels etc. unfortunately turn to fat and the toxicity is also stored with the fat.   When the body becomes active or the bear is hibernating and feeding on this lethal substance, this release becomes a serious detriment and free radicals become a big issue here.  Of course the bear is only interested in making it to the next year, let alone making old bones.

The fat storing is not just confined to the adipose areas as in your rump and side saddles.  That same fat collects in your endothelium.  I am sure it has a terrible affect on how efficient your blood to lymph transfer occurs and than of course there is the occlusion factor.  You go into an ultrasound test for lets say your carotid arteries in your neck and the test results come back, 40, 50, 60% and up occlusion, this means that you have been storing these nasty fats where you don't want them.  A good cardiologist may be  able to predict what is going on in the rest of your vascular system by the occlusion factor in your carotids.  Ask the good Doc for a periodic script for a carotid check.  This will also tell you whether you have been naughty or nice.  More on this issue below.

Now up until now we have been talking about bad fats and what they will do.  Now lets look on the brighter side and investigate how we can put this fat soluble issue to work for us. 

Again when they say "Fat Soluble"  I believe they are not only talking about the ability for certain anti-oxidant fats to become soluble.  I believe that there are certain fats that can actually render  and quench bad fats that have accumulated lets say in your carotid arteries.  This is not my theory, this is the universal medical theory behind certain foods and supplements.  My favorite scavenging fat foods are Portuguese Sardines without mercury out of the Mediterranean, Sockeye Salmon out of the pristine waters of Wild Alaska and lets throw in the one key element in the Mediterranean diet olive oil, that keeps those chubby Spaniards, Italians, Greeks etc. from the ravages of heart disease.  Of course what helps them too is activity,  like working.  Working in the fields and orchards pays dividends.  Get a life, get a garden, get some soil bacteria under your finger nails.

Again my chemistry knowledge is limited here so this lacks the full understanding, but one thing I have observed regarding "Good Fats"  Olive oil in particular.  After I eat my daily salad that has a generous amount of Olive Oil on it, I notice when I bring the empty plate to the sink that the Olive Oil easily is washed off of the plate without the need of a detergent.  I am sure you have had fat laden plates lets say from ribs that of course are loaded with saturated animal fat and there is no way in hell that you are going to clean up that plate up with just water.  You need very hot water and a strong detergent to do the job.

Of course the 64 dollar question is how well can the good water and good oil soluble fats cut the animal fats in the pizza with pepperoni that my wife and I treat ourselves to every Sunday evening?  We don't pig out on pizza with plenty of raw veggies alongside the 2 thin pieces I eat and the one piece my wife eats. Now 50 years ago or more when we were dating we would inhale that big Pizza to your left without a whimper, but of course heart disease did not enter our minds.  The only heart at that time that we were thinking about was Cupid.

SYNERGY

There is also what they refer to as synergy in anti-oxidants and that is where you combine your high anti-oxidant foods with your modest amount of concentrated supplements.  First taking them together provides a buffer of sorts against excess and the consequences of it.   We believe that live foods as in fresh fruits and vegetables will consume any excesses.   I would never take supplements without food,  although there are medications that require it, but that is not in my level of know how for sure.   

In regard to synergy,  anti-oxidants of different species seem to hop on board one another's molecules and exhibit a great deal more potency in quenching free radials than if independently taken. 

Now with that I am going to relate a "barnyard" experience we had back in our apple knocking days.  For those of you who like to cook I believe that you can relate to the importance of not only the ingredients you put into a meal, but what is the sequence of inserting the different ingredients, the blend.  A good cook will call it the chemistry.  Good cooks follow proven recipes to the tee and that involves mixing the ingredients as directed.   You ask a master chef to put everything in a big pot and mix it and he could very will hit you over the head with a frying pan.  You can really mess up a recipe by not inserting the ingredients in the proper sequence, let alone not mixing it at the same time.  There may be special situations where this does not apply, but again out of my league.

Which leads me to our apple days and the making of apple cider.  For those who are not acquainted with the process, cider apples are ground up into a wet meal, put into cloths and racks, stacked up and pressed with a hydraulic affair.

Now most cider makers use bulk tanks for the juice that are refrigerated. There are cider makers that know that they have to blend different varieties of apples to make a good blend,  just like the diversification in foods and supplements that are advocated. 

So the typical cider man presses,  let's say 25 bushels of McIntosh and the juice flows into the tank.  Then he may take 25 bushels of Delicious apples press them and the juice flows in the tank.  This could go on for 4, 5 different varieties until the tank is full, the mix is stirred,  his blend is completed and the bottling operation commences.

Now the master cider maker goes further.  I knew of one master that supplied us with our cider and we had thousand gallon days at times like Sundays in the fall at our market.  That was a lot of juice going out the door.

If you viewed his operation you would find this master cider man at the conveyor belt just before the apples were crushed into this wet meal.  As the McIntosh or other varieties were rolling up the conveyer belt on the way to the crusher, he stood there with special varieties that he inserted on the roller with the bulk supply.  I remember one of these special varieties that he used came from our orchards.  It was a golden delicious variety that had a rusty, rough finish to the skin.  In fact there was an old fashion golden type apple that they called "The Russet" that obviously was a morphidite,   as some trees have their  different characteristics,  including some sexual idiosyncrasy's that we inherited when we purchased our trees.   We thought that we purchased the standard smooth skin pretty Golden Delicious, only to find out that we received this rather unsightly species,  almost like it had a disease.  Using standard root stocks at the time took us 15 years to find out, because that is how long it took some variety's to grow and bear fruit.  In fact we had one variety the Northern Spy that took 25 years before we seen our first apple.  The "Russet" or whatever it was,  turned out to be a  superior variety quality wise and this master cider maker had to have them,  to work his magic.   They ate good out of hand as well and people came from far to buy them in baskets and jugs.   Thank you Kelly Bros Nursery, Dansville New York.  If I haven't convinced you to do your food and supplement together, I never will and one more thing.  There is a lot said for chewing your food well.   I am not going to go into all of the pluses, but if you want the optimum amount of synergistic enzyme action in your food mix, Chew your food well.

The master cider maker didn't add many, perhaps 5% of the entire batch.   He claimed that the enzyme  action of blending the apples just before crushing was critical in obtaining the quality that he sought and it was incredible how much better his cider was than the typical blend that  was pressed one variety  at a time and stirred into the tank.

Of course the moral of the story goes back to the synergy of foods and supplements being consumed and chewed in tandem, not an hour later, not 15 minutes apart, in tandem.  Enzymatic  activity is very short lived and when you talk about the ingredients of a cake mix, a barrel of wine or batch of cider, there may be just precious bonding seconds where the magic can occur.  If you can achieve this bonding you will have unlocked the ultimate in free radical quenching.

I can tell you one thing, when my wife is making a batch of oat bran muffins with apples pieces and other stuff, you don't dare suggest that she changes her format as I did one day.  I thought that I would become victim to her rolling pin that was within her reach that day.  Her ingredients are measured to the ounce, her ingredients are inserted at the same sequence without  deviation and have been every time for 50 years now and the results are incredible, take it from me.  Never argue with success.

       Free Radicals/Anti-oxidants condensed.

Just a few facts to make a point and head you in the right direction.

Free radicals are both essential to life and harmful. The body produces oxygen free radicals as a natural part of making energy in most cells.  The body has evolved a variety of defenses against free radicals known as antioxidants. Just about every plant derived food, fruits, vegetables, nuts, seed and legumes have anti-oxidants.  Some have more than others and some are superstars, prunes for one.  There are a few superstars in plant born supplements as well.   The superstars are what we are going to concentrate on in this feature.  These quench/neutralize the free radicals after they are produced, allowing cells to make energy without building up toxic levels of free radicals.  Tissue acid waste  is associated with every ill known to man and is directly connected to free radicals.  Tissue acid waste, free radicals, oxidants are basically one in the same.  This results in inflammation including what they refer to as "silent inflammation".  This inflammation factor when traversing though the bloodstream can be responsible for plaque build up in the vascular system as well as Alzheimer's, cancer and all the rest.

A piece of steel that rusts away  is going through the oxidation process.  Essentially oxidants have entered the molecules of the steel and starts the erosion process.  A piece of fruit that starts to rot is doing the same, even though the fruit has a certain amount of anti-oxidants in the skin and just under, but the protection does not last that long.  A malfunctioning human cell, whether it is in the breast, skin, prostate or anywhere else is where the oxidation process has gone wrong for one reason or another, but in all cases it is the lack of anti-oxidants that has created the problem.  Bottom line is that anti-oxidants allow nutrition to enter the cell, mix with oxygen, burn most everything off,  and if there is any residue there are no obstacles to take the garbage away.   You can compare this process to a combustion engine that is getting the right fuel, the right fuel mix that  includes  an array of complimenting ingredients/antioxidants that can handle some of the sophisticated free radicals that are produced within the combustion chamber.  This is no different than the combustion chambers of the mitochondria, called the "little powerhouses" in every cell of the body and that is a study in itself and way over my pay grade. 

Now you put this rusty iron in the ground for a year or so and it will quickly dissipate as the oxygen and moisture of the ground really does a tune on it.  On the other hand if you take just a common weed seed and bury that for 50 years, it will not rot, in fact it will germinate when brought to the top of the ground after being exposed to the magic of the sun.  Seeds are given a miraculous ability to survive with powerful anti-oxidants on board.  We rely a great deal on seeds and nuts in our diet that have these powerful "survival" properties and don't think it is by chance that these properties are transferred as they are via animal consumption.  Just think of this miracle of a seed being protected, the fruit from it being protected and passed on to the final recipient in the chain, the animal if we are smart enough to discover it.  In case you are interested that picture on the left is my breakfast most mornings.  It still lacks the cut up fruit, berries and dried fruit that tops it off.  If you look close you will see  a little fiber one, almonds, walnuts, the green things are pumpkin seeds.  The fine meal that it is in,  is a concoction of golden and brown flax seed, sesame seeds and a couple of cacao beans thrown into our Proctor Sylex coffee bean grinder.  Remember the magic, the sooner you can eat something natural especially ground up seed on the spot  and cut up fruit,  the better.

Echo Doppler

Lets take a short side trip here in the middle of this feature and bring out a test that is very revealing and just mentioning it here will hopefully motivate the reader to seek it out, via your physician.

A carotid artery test in the neck area may be able to  help you and your Doctor as to what is going on in your  vascular system.  It could very well reflect the degree of plaque in other parts of the body, but that is not for me to determine.  It is simple, painless and revealing.  Of course there are other symptoms and modalities involved in cardiovascular health and professional care and I am not even going to attempt to address them, because of my limitations.  An Eco Doppler ultra sound  measures the degree of stenosis, the  constriction of the area by plaque build up if any.   My wife showed a 40% factor on her recent test.  They said this was normal for her age.  I can't reveal her age especially with her owning me for over 50 years now, so you can speculate if you dare.  We intend to reduce this so called "normal" condition as it can be done and we will cover this below.

Most Doctors will give you a script for the test, if you ask for it, and if you are getting along in years and may have some  indications of the advent of heart disease.  What I like about the carotid test  is that if it is done once a year or so,  this allows you to monitor whether there is an  increase and closing of the arteries,  or if you are on the stick you could very well see a reversal,  like the work of a roto rooter man.  Yes,  you can reverse plaque build up and we will show you how through natural means,  without a roto rooting.  Incidentally fatty fish like Sockeye salmon, sardines etc.  and quality fish oils may be just what you are looking for in the form of a cardiovascular roto rooting as mentioned previously in the feature and is worth repeating.

So what can you do?

So the question is what can we do to minimize damaged/oxidized cholesterol, protein and just about anything that enters and dangerously clings to  your body?

1.  Avoid heated foods or at least minimize them as they are the real cause of damaged cholesterol and damaged protein as well.  I believe that you can even damage the water you drink with high heat.  You certainly destroy the mineral structure of water when you boil it or distill like we do to avoid chlorine.  We spike our distilled water with natural substances, a little apple cider vinegar, lemon and cranberry juice.  We hope that works and reconstitutes the life of the water to some degree.  We certainly want to avoid the Chlorine killing the good bacteria in our gut. The perils of cooking with high heat  certainly applies to fatty meats and refined grains and sugars.  Sweets cooked at high heat with cheap fatty cooking oils are dynamite to your body.  The worst thing that you can do is indulge in a piece of fatty meat, larger than  the size of the palm of your hand, cooked at high temperatures,  as in barbecue, microwave, deep frying and intensive broiling.  If you follow this with a sugary desert,  that has had its turn at high heat exposure (the cheap cooking oils) you create what they refer to as glycation.  Glycation is where the glucose molecule, merges with the protein molecule and you don't have to be a nuclear scientist to get the drift here.  This  contaminates the protein and degrades it.  You don't want to degrade your protein intake folks.  And there is more.  The finished product produces not only free radicals and they are bad enough,  but the worst kind of free radicals, that cling to areas that they shouldn't, like the pathways within your brain for one example.   It doesn't take a brain surgeon to connect Alzheimer's with free radicals and acid waste.

2. Load up with fresh anti-oxidants because these free radicals are oxidants and you need to absorb them and get rid of them.  Allowing them to roam and not be scavenged is the equivalent of leaving a bull in a china shop.  Just to give you a taste of the champion anti-oxidants they are... Prunes, Raisins, all types of Berries,  Spinach, Broccoli,  Kale and my very favorite dark green vegetable Parsley,  right out of our garden and eaten on the spot.  I am talking every day a full mouthful.

Smoothies

We have an extensive feature recently posted on our website regarding our daily smoothie intake as mentioned previously in this feature.  A smoothie prepared with a high speed blender is the optimum method to extract antioxidants out of your food and do it in a way that is not excessive.  Excessive antioxidant intake can actually turn against you and become oxidants.  Taking in minute amounts of anti-oxidants from a variety of foods is the way to go and if you do take supplements be very modest with the dosage.  In addition if you do indulge in supplements always take them with fresh raw fruits and vegetables as they will work in synergy with one another and actually compliment one another.   http://www.blueeyedcurse.com/smoothies.htm

The Bean

One of the highest antioxidant foods is from the cacao bean.  Chocolate is produced from the Cacao bean.   Cocoa is from the cacao bean and  is chock-full of a wide range of antioxidant compounds called polyphenols, including the procyanidins epicatechin and catechin.  Cocoa polyphenols seem to be unique due to their high availability and extreme effectiveness in neutralizing free radical activity.  In fact, research has shown that cocoa contains more antioxidant polyphenols than any other food.

Dark chocolate from the cacao plant is a good source of pure super polyphenols.  We prefer the 86% pure.  Ghirardelli has a premium brand, Midnight Reverie.  Moderation here on chocolate as in everything, no more than one square a day and if you have to eat the cheaper chocolates, don't eat them at all because of the sugar.   You can also buy the raw cacao beans as on the left and use 1 bean in our high speed blender and smoothie as it pulverizes the hard cacao shell where the coffee grinder does not.    We grind a mix every morning that includes  2 tablespoons of flax seed, 1 golden and 1 brown  for their lignin contents and other nutritional benefits using the  Proctor Sylex coffee bean grinder and this is included in our  cereal mix in the morning.  Sesame seeds are great in a blender, but they gum up a coffee grinder.

The Health Benefits of Pure Cocoa

Flavonols are a subclass of flavonoids, which are natural chemicals found in plants, fruits and vegetables. Flavonoids, in turn, are the largest group of several thousand compounds belonging to the antioxidant-rich polyphenol family (also called phytochemicals). While all flavonoids are antioxidants, some have stronger antioxidant properties than others, depending on their chemical structure. 

Raw Cacao beans are available on the Internet and a little bag goes long way, but they are not for nothing.

Warning...There are some people that have reported unusual heart events when taking raw Cacao in different forms.  We use only one bean shell and all through our daily blender.  It shreds it completely into a magnificent fibrous intake.  This is in addition to  1 square of the Gihardelli intense 86% dark chocolate a day.   We also take  a couple of supplements on a modest basis with Cacao with meals.   So far we have not experienced palpitations or anything unusual with our hearts.  I do know that our blood pressure has dropped down to a very favorable level since starting the use that frankly may be the result of all the good things we are doing for our health. 

Our thoughts would be that people who have heart issues may have to reconsider the usage of raw Cacao.  For those with healthy hearts they may want to continue the use, but as the old saying goes "Let the buyer beware".  Check with your Doctor if you have any reservations at all, let alone any symptoms. 

My personal thoughts are, everything in moderation/diversification and especially when you are dealing with a potent supplement or food such as cacao, it should be consumed with other good foods and anti-oxidants to buffer the potential side effects.  Sitting down and eating a big portion of dark chocolate with Cacao without any thing to buffer it, other than a cola or something could be dangerous.  Again too much of  a good thing may not be good.                                                                                                                                                        If you take calcium supplements it is a good practice to separate anything with Cacao and Calcium in two different meals.  They claim calcium is absorbed best at the night time meal, so anything cacao should be taken at the earlier meals.  Cacao is a powerful polyphenol anti-oxidant, but it must be managed properly like the old cider master, only in this case we do not blend cacao with calcium. 

Some of our meals are detailed in our http://www.blueeyedcurse.com/newmeal.htm feature.

Of course all fruits and vegetables have anti-oxidants.  You have to throw nuts, seed and olive oil into the mix as the "good fat" in them provides the vehicle for the Cholesterol to transport the benefits to where they belong.  Good fats are essential to the process. 

Speaking of Olive oil we have all heard of the Mediterranean diet, rich in whole grains, fruits, vegetables, lean protein, fish and olive oil.  The anti-oxidant powers  from the polyphenol rich compounds in Olive oil are huge.  I can't see how anyone should not engage most days with a couple of real good servings of raw vegetables and coated with extra virgin, cold pressed olive oil.  People who indulge in good fats either lose weight or maintain a healthy weight.  I personally lost over 30 lbs in a little over a year and the "good fat" I included with a balance of protein and good carbs,  I believe was instrumental in my success. 

The ultimate combination intake of olive oil is with fatty cold water fish.  There is an astonishing synergy between the two and the reason we have 4 lunches a day with either Tuna, Sardines or Salmon  (about 4 ounces each ) all from the Northwest corner of our country off of Alaska.  The Tuna has a negligible amount of Mercury and we believe whatever Mercury and other metals we consume are easily mitigated with our raw fruit and vegetable intake and in particular our green smoothie every day.

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