Dr Andreas Eenfeldt

Dr. Andreas Eenfeldt Ancestral Health Symposium Lecture

“The Food Revolution” A must-see presentation!

Do you want to improve your weight and health by eating real food? With no calorie counting, no diet products, no hunger? This talk from Ancestral Health Symposium 2011 shows you how to do it the natural way.

The epidemics of obesity and diabetes are continuing to spread across the western world. Now we know why. Modern science has revealed our mistake.

The unnecessary fear of natural food has inadvertently caused us to eat more of the new food that can make us hungrier, make us eat more, make us fat.

Ever more people are realizing the mistake and seeing the solution. The food revolution is here. Please help spread the word once you know.

Dr Eenfeldt’s website links:


Watch and spread the word. We can be the change. To your health!

The LCHF Boat

July 2010

LCHF stands for Low-Carb/High Fat. It’s the way we have been eating for nearly 10 years. It is, of course, the way we provision our boat, Rikki-tikki-tavi, for six-plus months of cruising. This season, we are exploring Southeast Alaska for the second time. We will supplement our food supply along the way with freshly caught fish and shellfish.

Our diet is primarily focused on the inclusion of natural fats at every meal. We try to make sure they are of the highest possible quality. Of no less importance is eating an adequate amount of protein, which we get mainly from naturally raised animals and eggs. Of least emphasis is carbohydrates from non-starchy vegetables. Finally, we throw in things like nuts, coffee and teas, 90% cocoa dark chocolate, herbs & spices.

Proteins & Fats:

  • 20 dozen unwashed, unrefrigerated eggs from pastured hens
  • 7 pounds of beef liver from San Juan Island grassfed cattle
  • 12 pounds of ground grassfed beef from Slanker’s & SJI
  • 24 (3.75 ounce) packs of homemade pemmican
  • 22 (8 ounce) blocks of Kerrygold unsalted butter
  • 3 pounds virgin coconut oil from Mountain Rose Herbs
  • 2 pounds of lard rendered from San Juan Island leaf lard
  • 4 pounds chicken thighs with skin & bones
  • 2 (500ml) bottles of California unfiltered olive oil
  • 12 cans coconut milk
  • 8 cans wild Alaska salmon (when we don’t catch any)
  • 10 cans tuna in water
  • 24 cans sardines in water
  • 6 cans smoked herring (no additives)
  • 10 cans dry-roasted Hawaii-grown macadamia nuts (Costco)
  • 20 pounds Kirkland “raw” almonds (pasteurized!)
  • 3 jars Kirkland dry-roasted almonds
  • 5 pounds raw pecans
  • 3 pounds raw cashews
  • 3 pounds raw Brazil nuts
  • 3 pounds raw walnuts
  • 1 pound raw pine nuts
  • 2 large blocks Dubliner white cheddar cheese (Costco)
  • 1 large wedge Dutch gouda cheese (Costco)
  • 2 pounds Tillamook Pepper Jack cheese
  • 1 pound triple-cream Brie cheese
  • 1 pound parmesan cheese
  • 1 pound feta cheese


  • 2 heads cauliflower
  • 2 heads green cabbage, 1 head red
  • 8 yellow onions
  • 6 heads garlic
  • 3 English cucumbers
  • 8 red bell peppers
  • 6 zucchini squash
  • 4 bunches green onions
  • 3 jalapeño chile peppers
  • 5 Haas avocados

Dry Goods:

  • 21 pounds coffee beans (a 3-bean mix)
  • dried garlic slices & dried onions
  • dried shitaki mushrooms (still working on those, Diane)
  • 3 pounds coconut flour
  • 4 pounds almond meal
  • dried unsweetened coconut- fine, medium & flakes
  • dried unsweetened currants (left over from 2 years ago!)
  • 24 bars 90% Lindt Dark Chocolate (soy lecithin free)
  • 48 bars TJ’s 85% Dark Chocolate Lovers Dark Chocolate
  • coarse sea salt & black peppercorns for grinding
  • Kirkland Organic No-Salt Seasoning
  • Good Earth Original Spice Tea

Canned Goods:

  • 6 cans tomato paste
  • 1 jar roasted almond butter
  • 1 jar organic tahini (sesame butter)
  • Trader Joe’s Dijon Mustard
  • 2 large jars of sundried tomatoes in olive oil
  • 1 large jar of capers
  • Bufalo Chipotle Hot Sauce
  • Organic tamari & miso

Already On Board:

  • several kinds of vinegars
  • dried herbs & spices of every description
  • baking soda & baking powder
  • coconut milk powder
  • 6 bars TJ’s Pound Plus 72% Dark Chocolate (to give away!)
  • wasabi powder & oil
  • green & black olives
  • canned pumpkin
  • pumpkin seeds
  • umpteen varieties of herb teas
  • seeds for sprouting


  • 4 bottles Charles Shaw red wine (Customs limit for Canada)

This is an approximate list of what we brought with us into British Columbia. We bought a few more vegetables at Ganges on Saltspring Island. Clark caught a nice lingcod, a very large yellow-eye rockfish (we were hoping for another lingcod), and a few prawns in Jervis Inlet. We ate oysters, clams and mussels during our five days in Princess Louisa. Another very large lingcod took Clark’s hook in Fitz Hugh Sound. After this stop, we were moving quickly and did not stop to fish.

Upon reaching Ketchikan, Alaska, we bought red cabbage, Daisy sour cream, and a bottle of gin. Clark caught a kelp greenling in Cholmondeley Sound and a big China rockfish at Kasaan. Our new friend Jene bought a 14-pound King salmon from a fisherman in Meyers Chuck. We split it between us.

In Wrangell, we bought five pounds of ground elk meat (from Alberta), some chicken thighs, four dozen eggs, a block of pepper jack cheese, and a cauliflower. When we arrived in Petersburg, we were fortunate to snag three dozen fresh eggs from pastured hens at their new, local Saturday Market. The large grocery at the top of the hill, Hammer & Wikan, was having a “tent sale”. We bought three large Haas avocados, a pint of organic heavy cream and California strawberries (friends coming for dinner!), green onions, eight red bell peppers (59¢ each!), and four more dozen eggs.

Petersburg is the place to catch herring. Clark picked up a few in very short order. We fried them up for lunch and found they tasted very much like brook trout.

While in Petersburg, we were invited to go out on a fishboat, the Hoyden, to watch the pulling of prawn traps. Our friends Mary and Wayne fish salmon and halibut commercially, so the “shrimp” (as Alaskans call spot prawns) are for their personal use. It was a great experience! Clark helped de-head the shrimp in the pouring rain on the way back to the harbor. They gave us two large bags full of prawns and a good-size King salmon for our tiny freezer. Since they eat fish all the time, we invited them over for a dinner of grassfed beef patties topped with shitake mushrooms, sautéed cauliflower, red wine, with berries and cream for dessert.

After we left Petersburg, Clark added a small halibut to the larder in Sandborn Canal. Yesterday, he caught a large Kelp Greenling and two big Dusky Rockfish.

We drink coffee first thing upon getting up and around. A good portion of coconut oil is melted into our steaming brew. Sometimes we will also add some coconut milk.

A typical day’s eating begins with at least three eggs each. They are cooked with unbroken yolks over some sautéed onions with a bit of diced red bell pepper. Butter and/or coconut oil is the cooking fat. I like butter best. Clark will add some cheese cubes and perhaps some ground meat to boost the protein.

Our late-morning snack may be a 1/8-cup of a variety of raw nuts or a few chunks of pemmican. Lunch is usually canned sardines or herring, tuna or salmon salad, made up with olive oil, capers, mustard and sundried tomatoes. We serve it out of the cans it came in. We have coffee with coconut oil nearly every afternoon, usually accompanied by some nuts.

Dinner is the only meal where we eat a side of vegetables, which is generally cauliflower or cabbage (these store best on board). Sometimes we skip the veggies and just eat the fish, liver, or beef. These are usually cooked in lard, suet or a combination of butter and coconut oil. It depends upon the seasoning. We may drink hot herb tea sometime during the evening. Clark eats a small portion of very dark chocolate every evening. I eat a smaller serving every couple of days.

When we go away from the boat for an excursion in the dinghy, we take our homemade pemmican. Clark made this during the winter with grassfed beef and suet from Slanker’s in Texas. He sliced the meat thinly and dried it at 110˚- 115˚ in our dehydrator. He rendered the suet, strained it, and poured it into mini loaf pans. The dried meat was pulverized in our “new” 1947 commercial Hobart meat grinder. Clark mixed the prepared beef with melted suet in about a 50/50 ratio, and formed it into patties inside plastic snack baggies. The only addition was a little salt. A small amount of this concentrated “paleo power bar” will keep a person fueled for a very, very long time! You can’t eat very much before your body tells you it doesn’t need any more.

This evolutionarily and metabolically appropriate way of eating has improved and subsequently sustained our health for a nearly a decade. Our selection of foods, minus the freshly caught fish, is what we eat all year. We eat the same foods whether we are camping in the desert or staying at our land home in Sacramento. We eat the same LCHF way when we go out or visit friends. If we anticipate that no suitable food will be available at a social gathering, we eat before we go. Missing a meal is of no concern. Intermittent fasting is actually very beneficial and we don’t ever feel hungry anyway.

We try to avoid commercial and processed foods most of the time, but while driving long distances, we have compromised this somewhat. When stopping for gasoline at the Costco stores along I-5 between Anacortes and Sacramento, we usually buy a whole roasted chicken. We will eat part of it at the food court, where we can get plates and utensils. Then, we cut the chicken apart and take the rest with us to eat later. This practice saves time, money, and circumvents the uncertainty of finding something reasonable at a restaurant.

If you have any questions about what we eat (or why), please don’t hesitate to ask. We are very passionate about LCHF!

To your health,
Nina & Clark

Healthier Food Choices

My husband, Clark, was surfing the craigslist “free stuff” section recently one afternoon when he came upon a listing for free glucometers. The address in the post (no phone number) was less than a mile from our winter home in Sacramento. We looked it up on Google Maps and discovered it belonged to a doctor’s office. We hustled right on down! We were happily supplied with two units and a nurse gave instruction on how to use them. I was the “stickee”. Before we left the office, they handed us a couple of copies of the American Dietetic/American Diabetes Associations joint publication booklet/poster titled “Healthy Food Choices”.

As I read the ADA/ADA guidelines on the way back to the house, I became more than a little irked with its bad advice. I calculated that if a person ate to this “healthy” plan, that individual would be consuming about 300 grams of carbohydrates each day! This plan, which is directed toward newly diagnosed diabetics, would guarantee a person remain diabetic and continue to suffer for decades with its complications, until they died. It is basically an insurance policy for keeping that diabetic firmly entrenched in the medical industry– and keep the money rolling in on the suffering of its freshly recruited victim. Of course, the consumption of the SAD (Standard American Diet) as mandated by our benevolent USDA likely was a major factor in the development of diabetes in the first place.

I was already well aware of the misguided American Diabetes Association advice but I couldn’t sit still after seeing this. Doctors were handing this booklet out to their patients! I felt compelled to do something. I couldn’t sit still for how this would keep people ill-informed, sick and getting sicker.

I know about being in this position. I became insulin resistant as I developed metabolic syndrome. I thought we were eating healthy! (Read my story.) Next step: diabetes. I refused to go there! Instead, I sought to learn how to reclaim my health. What I discovered literally saved my life. I did NOT follow my doctors’ advice, nor the advice of the ADA, and I am glad I didn’t. I followed the advice of Dr. Wolfgang Lutz’ “Life Without Bread: How a Low-Carbohydrate Diet Can Save Your Life”. Miracles happened. They can happen for you too. I just wish I had known the truth decades earlier!

It’s really not difficult for any of you to accomplish the same thing, especially if you have recently received a diagnosis of diabetes, or hypertension, or heart disease, or a lot of other things. Gout comes to mind and NAFLD (non-alcoholic fatty liver disease). The list of diet-induced conditions is very lengthy.

Back to the revised food guide…

Using the same design format, I rewrote all the advice to conform to a low-carbohydrate, higher fat, adequate protein plan. For instance, where the ADA/ADA guide says, “Eat less fat.” I changed that to read, “Eat more fat”, listing “wholesome natural fats like butter, lard, coconut oil, and ghee.” I reworked the layout so it could be printed out on 8.5″ x 11″ paper. It “mimics” the original publication in appearance, but the information will actually lead you down the road to better health, not keep you “slip-sliding away”, as Paul Simon sang.

I have titled this new guide to eating “Healthier Food Choices”. It’s available as a free PDF download. Feel free to print it out. Please send copies to your friends and family. I want to get helpful information into the hands of folks who need it. I want to help disseminate the truth as we who live a healthy low-carb, higher fat, adequate protein life know it. A real food diet supports the body’s natural ability to maintain itself, build new cells, and repair damage. Your body has the ability to heal. It wants you to be well. It’s never too late, truly.

To your wellness, vitality and longevity!

Click the image
or on this link
Healthier Food Choices
to access the PDF.

The Importance of Vitamin D

We just listened to an interview with Dr. John Cannell of the Vitamin D Council. We immediately sent links to this informative talk to friends and family. “The natural production of Vitamin D3 cholecalciferol in the skin is the single most important fact every person should know about vitamin D — a fact that has profound implications for the natural human condition… Vitamin D’s influence on key biological functions vital to one’s health and well-being mandates that vitamin D no longer be ignored by the health care industry nor by individuals striving to achieve and maintain a greater state of health.”

Get yourself a nice cup of coffee or tea, or whatever beverage you favor, sit down in a comfy chair and give this important interview a listen. Then, spread the word to your friends and family. This is information that can ward off disease and save lives.

We ordered kits for our own 25-hydroxy vitamin D test. We’ll be sending in our blood spots to see just what our levels are. For the past six months, we have been replacing the sun with 4,000 IU per day of Vitamin D3, and we are curious how well that is working. Everyone should have their levels checked. In our family, we know of only one person who has been tested. A minimum level is regarded as 50ng. Hers is 15ng, extremely low. Anything below 20ng is considered deficient. We are hopeful that both of us are above the minimum of 50ng. We’ll let you know. Keep in mind that we eat grassfed beef and bison, pastured eggs, liver, sardines and salmon, and lots of butter from grassfed cows.

Update! April 12, 2010 Lab Results
Clark = 67 ng/mL  (He was taking 2000 IU per day plus sunbathing when possible.)
Nina = 52 ng/mL (She was taking 2000 IU per day but not sunbathing.)

Check this page: Am I Vitamin D Deficient?

To your health!
Clark and Nina

Interview with Lierre Keith

Jimmy Moore has just posted an interview with Lierre Keith, author of The Vegetarian Myth, Food, Justice, and Sustainability. If you haven’t yet read her compelling book, please listen to the interview. Then, order the book. It will change the way you view agriculture, the environment, health and history. It’s important. You may read the first fourteen pages of her book while you’re waiting for your copy to arrive.

The Vegetarian Myth

The Vegetarian Myth

Tom Naughton just posted on his Fat Head blog a most adroit and compelling review of Lierre Keith’s The Vegetarian Myth. Clark and I read this book while we were on a three-week cruise down the coast of Baja California. We were simply awed by Lierre’s writing and by the magnitude and passion of her message. The importance of this book cannot be overstated. Please read it. You will come away enriched and humbled.

To you, Lierre, we express our heartfelt gratitude for the book and our admiration for your courage. “First the Fight and then the Feast.”

Become a Sardinista!

These little fish pack a big nutritional punch and they’re very affordable.

We’ve been eating and enjoying canned sardines for many years. They are a wonderfully portable food– the little cans have pull-tabs so an opener is unnecessary. Our car always has a pouch with picnic forks in the glove compartment, so we can munch a nutritious bite anywhere. We throw a couple of cans into our shoulder bags for short walks or hikes. All we need is a little salt and pepper. Sardines are satisfying and delicious, plus they’re low-carb and loaded with Omega-3 EFAs.

When we stock provisions on our boat for the summer season of cruising in the Pacific Northwest, we buy many dozen cans of sardines. They are usually easy to find at “dollar” stores for very little money, even in Canada. The sardines canned in water are preferred if we can’t find those canned in olive oil. For a short while, WalMart carried Brunswick sardines in olive oil for the same price as those in water– $1.08. We’d buy flats when we were in town. It was the only thing we went into WalMart to buy! Sadly, the store has changed brands.

Trader Joe’s stocks sardines in olive oil but they are about twice what we want to pay because we eat so many. A TJ’s brand we like is a “lightly smoked” variety that is packed in olive oil for about a dollar less at $1.69 can. The smoke flavor is mild and pleasant. We keep a cache of these on hand for quick lunch food. They also make great appetizers for last-minute cruiser get-togethers.

When we are cruising in the waters of British Columbia, we frequently encounter schools of sardines. It’s fascinating to watch the dark shapes move through the water as the thousands of fish swim as one big ball. Seals pursue them relentlessly and when the pinnepeds charge through the school, the sardines burst from the surface en masse, creating a distinctive, rather percussive swooshing sound. The photo above is of a sardine we caught north of Bella Bella in an anchorage called Morehouse Bay. Clark used a sardine jig, which is a leader with about a dozen very small hooks, each tied with a small red plastic flag. Most people we’ve met use the silver fish for bait to catch larger fish like salmon, but we ate the sardines for dinner!

When we reached Petersburg, Alaska, in June of 2007, the herring that schooled in front of the cannery numbered in the millions. Kids would perch on the outermost dock and jig for them after school. The fish were extremely easy to catch. The youngsters packed styrofoam coolers with dozens of the silvery wigglers in short order. Scales flew everywhere, glistening on the docks and on everyone’s clothing. Every so often, a boy would heave a herring or three into the sky and bald eagles would swoop low over our heads to snag the fish as they hit the water. The whooshing roar of air through the wings of these large predators was impressive. Even more memorable were the sharp, outstretched talons as the eagle passed within feet of our heads!

The Petersburg herring were particularly large and we were dismayed that none of the residents or visitors were actually eating them! The town was founded by Norwegians, for goodness sake! The waters around Norway are home to the world’s best “sardines”, the brisling. These fatty fish are highly prized in the Nordic countries as a major food source. So why were the herring around St. Petersburg being sold merely as bait? We were stumped. The young people walked each dock, peddling the fish for $5 a dozen, packed in salt. We can imagine that they made quite a nice income. We caught plenty of herring for ourselves and loaded our freezer against the chance that we would fail to catch a salmon or two (using a lure) along the way.

The interest in sardines seems to be burgeoning at the moment. Perhaps it’s partly due to chef Alton Brown’s discussion of his low-carb eating plan wherein he recently dropped 50 pounds. He is a sardinista too. We hope it’s a trend that will remain strong. There are a number of very good incentives for eating these fish of the herring family, not the least of which is the excellent nutrition profile. Herring are numerous and low on the food chain, so eating them is an ocean-friendly, responsible choice. The Monterey Bay Aquarium has a program called Seafood Watch® and you can download a printable guide to making sustainable seafood choices.

A June 2009 article in The Washington Post highlights the surge of mainstream attention to these small cold-water fish. You will find a couple of recipes there too.

The Monterey Bay Aquarium estimates that more than 80 percent of the Pacific sardine catch is used to feed bluefin tunas raised in Mexico and Australia. The problem: It takes at least seven pounds of sardines to produce one pound of tuna, a ratio that they say doesn’t make sense. “Eating tuna and salmon is the functional equivalent of eating grizzly bears and cougars on land,” said Sardinista Mike Sutton, who directs the aquarium’s Center for the Future of the Oceans. “We need to eat lower down the food chain to be sustainable.”

Eating smaller fish also offers health benefits. Because sardines eat mostly plants, they do not accumulate high levels of mercury or PCBs the way larger, carnivorous fish such as tuna or salmon do. Sardines also live shorter lives: six years vs. about 10 for tuna, meaning less time in the ocean to absorb hazardous toxins. Those factors, say the Sardinistas, plus high levels of protein and omega-3s, make sardines an excellent option for pregnant women, children and eco-conscious college students on a budget.

The California sardine fishery is making a comeback after its collapse in the 1950s. Scientists have learned that the sardine population surges when the ocean’s surface is relatively warm. They continue to spread northward as the ocean warms further. They are abundant once again. “Zillions and zillions of sardines,” is how Monterey Harbormaster Steve Scheiblauer put it in this article in the Monterey County Weekly.

So, add sardines to your grocery list. They are the perfect way to add quality selenium, vitamin B12, calcium, niacin, phosphorus and omega-3 fatty acids to your diet. We will continue to relish our sardines several times a week. We encourage you to add sardines to your menu too. The benefits are delicious!

Become a sardinista!