Gut Health Is the Way to True Health: The GAPS Diet

Constipation  

In cases of stubborn constipation, introduce freshly pressed juices earlier in the diet, from stage 2: start from carrot juice first thing in the morning and take your cod liver oil at the same time.  The juice will stimulate bile production as many cases of persistent constipation are due to poor bile production.  When there is not enough bile, the fats in the food do not digest well; instead they react with salts and form soap in the gut, causing constipation.  Removing dairy may also help.

If you have decided to go straight into the Full GAPS Diet, keep in mind that about 85% of everything your patient eats daily should be made out of meats, fish, eggs, fermented dairy and vegetables (some well-cooked, some fermented and some raw).  Baking and fruit should be kept out of the diet for a few weeks, and then be limited to snacks between meals and should not replace the main meals.  Homemade meat stock, soups, stews and natural fats are not optional - they should be your patient's staples.

INTRODUCTION DIET
EVERY MORNING
Start the day with a cup of still mineral or filtered water.  Give your patient the probiotic.  Make sure that the water is warm or room temperature, not cold, as cold will aggravate his or her condition.  

Only foods listed are allowed: your patient must not have anything else.  On the First Stage the most drastic symptoms of abdominal pain, diarrhea and constipation will quickly subside.  If, when you introduce a new food, your patient gets back diarrhea, pain or any other digestive symptoms then he/she is not ready for that food to be introduced.  Wait for a week and try again.

If you suspect an allergy to any particular food, [then subject it to the] Sensitivity Test.  

SENSITIVITY TEST
Take a drop of the food in question (if the food is solid, mash and mix with a bit of water) and place it on the inside of the wrist of the patient.  Do it at bedtime.  Let the drop dry on the skin, then let your patient go to sleep.  In the morning check the spot: if there is an angry red reaction, then avoid that food for a few weeks, and then try again.  If there is no reaction, then go ahead and introduce it gradually starting from a small amount.

STAGE 1
Homemade meat or fish stock.  
Meat and fish stocks provide building blocks for the rapidly growing cells of the gut lining and they have a soothing effect on any areas of inflammation in the gut.  That is why they aid digestion and have been known for centuries as healing folk remedies for the digestive tract.  Do not use commercially available soup stock granules or bullion cubes, they are highly processed and are full of detrimental ingredients.  Chicken stock is particularly gentle on the stomach and is very good to start from.  

To make good meat stock you need joints, bones, a piece of meat on the bone, a whole chicken, giblets from chicken, goose or duck, whole pigeons, pheasants or other inexpensive meats.  It is essential to use bones and joints, as they provide the healing substances, not so much the muscle meats.  Ask the butcher to cut in half the large tubular bones, so you can get the bone marrow out of them after cooking.  

Put the bones, joints and meats into a large pan and fill it with water, add natural unprocessed salt to your taste at the beginning of cooking and about a teaspoon of black peppercorns, roughly crushed.  Bring to boil, cover and simmer on a low heat for 2.5-3 hours.  You can make fish stock the same way using a whole fish or fish fins, bones and heads.  

After cooking take the bones and meats out and sieve the stock to remove small bones and peppercorns.  Strip off all the soft tissues from the bones as best as you can to later add to soups or encourage your patient to eat all the soft tissues on the bones.  

Extract the bone marrow out of large tubular bones while they are still warm: to do that bang the bone on a thick wooden chopping board.  The gelatinous soft tissues around the bones and the bone marrow provide some of the best healing remedies for the gut lining and the immune system; your patient needs to consume them with every meal.  Take off all the soft tissues from fish bones and heads and reserve for adding to soups later.  The meat or fish stock will keep well in the fridge for at least 7 days or it can be frozen.  Keep giving your patient warm meat stock as a drink all day with his meals and between meals.  Do not use microwaves for warming up the stock, use conventional stove (microwaves destroy food).  It is very important for your patient to consume all the fat in the stock and off the bones as these fats are essential for the healing process.  Add some probiotic food into every cup of stock (the details about introducing probiotic food follow).

Homemade soup with your homemade meat or fish stock.
Please look for some recipe ideas in the recipe section of the book.  Here we will go through some details, specific for the Introduction Diet.  Bring some of the meat stock to boil, add chopped or sliced vegetables: onions, carrots, broccoli, leeks, cauliflower, courgettes, marrow, squash, pumpkin, etc. and simmer for 25-35 minutes.  You can choose any combination of available vegetables avoiding very fibrous ones, such as all varieties of cabbage and celery.  All particularly fibrous parts of vegetables need to be removed, such as skin and seeds on pumpkins, marrows and squashes, stalk of broccoli and cauliflower and any other parts that look too fibrous.  Cook the vegetables well, so they are really soft.  When vegetables are well cooked, add 1-2 tablespoons of chopped garlic, bring to boil and turn the heat off.  Give your patient this soup with the bone marrow and meats and other soft tissues, which you cut off the bones.  You can blend the soup using a soup blender or serve it as it is.  Add some probiotic food into every bowl of soup (the details about introducing probiotic foods follow).  Your patient should eat these soups with boiled meat and other soft tissues off the bones as often as he/she wants to all day.

Probiotic foods are essential to introduce right from the beginning.
These can be dairy based or vegetable based.  To avoid any reactions introduce probiotic foods gradually, starting from 1-2 teaspoons a day for 2-5 days, then 3-4 teaspoons a day for 2-5 days and so on until you can add a few teaspoons of the probiotic food into every cup of meat stock and every bowl of soup.  If your patient is ready to introduce dairy, then use your homemade yogurt or kefir.  If dairy is still out [by results of sensitivity test or negative reaction when introducing it], then into every cup of meat stock or soup add juice from your homemade sauerkraut, fermented vegetables or vegetable medley (please look in the recipe section of the book).  Make sure that the food is not too hot when adding the probiotic foods, as the heat would destroy the beneficial probiotic bacteria.

Ginger tea with a little honey between meals.
To make ginger tea, grate some fresh ginger root (about a teaspoonful) into your teapot and pour some boiling water over it, cover and leave for 3-5 minutes.  Pour through a small sieve and add honey to taste (optional).

STAGE 2
Continue with Stage 1.
Keep giving your patient the soups with bone marrow, boiled meats or fish and other soft tissues off the bones.  He or she should keep drinking the meat stock and ginger tea.  Keep adding some probiotic food into every cup of meat stock and every bowl of soup: juices from sauerkraut, fermented vegetables or vegetable medley, or homemade kefir/yogurt.

Add raw organic egg yolks.
It is best to have egg yolks raw added to every bowl of soup and every cup of meat stock.  Start from 1 egg yolk a day and gradually increase until your patient has an egg yolk with every bowl of soup.  When egg yolks are well tolerated add soft-boiled eggs to the soups (the whites cooked and the yolks still runny).  If you have any concerns about egg allergy, do the sensitivity test first.  There is no need to limit number of egg yolks per day, as they absorb quickly almost without needing any digestion and will provide your patient with wonderful and most needed nutrition.  Get your eggs from a source you trust: fresh, free range and organic.

Add stews and casseroles made with meats and vegetables.
Avoid spices at this stage; just make the stew with salt and fresh herbs (look for a recipe of Italian Casserole in the recipe section of the book).  The fat content of these meals must be quite high: the more fresh animal fats your patient consumes, the quicker he or she will recover.  Add some probiotic food into every serving.

Increase daily amount of homemade yogurt and kefir, if introduced.  Increase the amount of juice from sauerkraut, fermented vegetables or vegetable medley.

Introduce fermented fish, starting from one piece a day and gradually increasing.  Look for recipes in recipe section.

Introduce homemade ghee, starting from 1 teaspoon a day and gradually increasing.  Look for recipe in recipe section.


STAGE 3
Carry on with all the previous foods.

Add ripe avocado mashed into soups, starting from 1-3 teaspoons and gradually increasing the amount.

Add pancakes, starting from one pancake a day and gradually increasing the amount.
Make these pancakes with three ingredients: 1) organic nut butter (almond, walnut, peanut, etc); 2) eggs; 3) a piece of fresh winter squash, marrow or courgette (peeled, de-seeded and well blended in a food processor).  Fry small thin pancakes using ghee, goose fat or duck fat.  Make sure not to burn them.

Egg scrambled with plenty of ghee, goose fat or duck fat.
Serve it with avocado (if well tolerated) and cooked vegetables.  Cooked onion is particularly good for the digestive system and the immune system: melt 3 tablespoons of duck fat or ghee in the pan, add sliced large white onion, cover and cook for 20-30 minutes on low heat.

Introduce the sauerkraut and your fermented vegetables (your patient has been drinking the juices from them for a while now).
Start from a small amount, gradually increasing to 1-2 tablespoons of sauerkraut or fermented vegetables per every meal.

STAGE 4
Carry on with all previous foods.

Gradually add meats cooked by roasting and grilling (but not barbecued or fried yet).
Avoid bits, which are burned or too brown.  Let your patient eat the meat with cooked vegetables and sauerkraut (or other fermented vegetables).

Start adding cold pressed olive oil to the meals, starting from a few drops per meal and gradually increasing the amount to 1-2 tablespoons per meal.

Introduce freshly pressed juices, starting from a few spoonfuls of carrot juice.
Make sure that the juice is clear, filter it well.  Let your patient drink it slowly or diluted with warm water or mixed with some homemade yogurt.  If well tolerated gradually increase to a full cup a day.  When a full cup of carrot juice is well tolerated try to add to it juice from celery, lettuce and fresh mint leaves.  Your patient should drink the juice on an empty stomach, so first thing in the morning and middle of afternoon are good times.

Try to bake bread with ground almonds or any other nut and seeds ground into flour.
The recipe (please look in recipe section of the book) requires only four ingredients: 1) nut flour; 2) eggs; 3) piece of fresh winter squash, marrow or courgette (peeled, de-seeded and finely sliced); 4) some natural fat (ghee, butter, goose or duck fat) and some salt to taste.  Your patient should start from a small piece of bread per day and gradually increase the amount.

STAGE 5
If all the previous foods are well tolerated try to add cooked apple as an apple pure.
Peel and core ripe cooking apples and stew them with a bit of water until soft.  When cooked add some shee to it and mash with a potato masher.  If ghee has not bee introduced yet add duck or goose fat.  Start from a few spoonfuls a day.  Watch for any reaction.  If there is none gradually increase the amount.

Add raw vegetables starting from softer parts of lettuce and peeled cucumber.
Watch your patient's stool.  Again start from a small amount and gradually increase if well tolerated.  After those two vegetables are well tolerated gradually add other raw vegetables: carrot, tomato, onion, cabbage, etc.

If the juice made from carrot, celery, lettuce and mint is well tolerated, start adding fruit to it: apple, pineapple and mango.  Avoid citrus fruit at this stage.


STAGE 6
If all the introduced foods are well tolerated try some peeled raw apple.  Gradually introduce raw fruit and more honey.

Gradually introduce baking cakes and other sweet things allowed on the diet.  Use dried fruit as a sweetener in the baking.

As I mentioned before, your patient may be able to move through the Introduction Diet faster or slower depending on the stool changes: let the diarrhea start clearing before moving to the next stage.  You may have to introduce some foods later than in the program depending on his/her sensitivities.  Make sure that you carry on with the soups and meat stock after your patient has completed the Introduction Diet at least once a day.

After the Introduction Diet is completed and when your patient has more or less normal stools move into the Full GAPS Diet.


THE FULL GAPS DIET
A Typical Menu:
Start the day with a glass of still mineral water or filtered water with a slice of lemon.  It can be warm or cold to personal preference.

If you have a juicer your patient can start the day with a glass of freshly pressed fruit/vegetable juice diluted with water.
A good juice to start the day is 40% apple + 50% carrot + 10% beetroot (all raw of course).  You can make all sorts of juice mixes, but generally try to have 50% of therapeutic ingredients: carrot, small amount of beetroot (no more than 5-10% of juice mixture), celery, cabbage, lettuce, greens (spinach, parsley, dill, basil, fresh nettle leaves, beet tops, carrot tops), white and red cabbage, and 50% of some tasty ingredients to disguise the taste of therapeutic ingredients: pineapple, apple, orange, grapefruit, grapes, mango, etc.  Your patient can have these juices as they are, with some yogurt or diluted with water.

Every day our bodies go through a 24 hour cycle of activity and rest, feeding and cleaning up (detoxifying).  From about 4 am til about 10 am the body is in the cleaning up or detoxification mode.  Drinking water and freshly pressed juices will assist in this process.  Loading the body with food at that time interferes with the detoxification.  That is why many of us do not feel hungry first thing in the morning.  It is better to have breakfast around 10 am when your body has completed the detox stage and is ready for feeding.  At that stage we usually start feeling hungry.  Children may be ready for their breakfast earlier than adults.

BREAKFAST CHOICES

A variation of English breakfast: eggs cooked to personal liking and served with sausages and vegetables, some cooked, some fresh as a salad (tomato, cucumber, onions, celery, and fresh salad greens, etc.) and/or avocado and/or meat.  The yolks are best uncooked that the whites cooked.  Use plenty of cold pressed olive oil as a dressing on the salad and eggs.  Mix a tablespoon of pre-soaked or sprouted sunflower and/or sesame and/or pumpkin seeds with the salad.  Sausages (full fat) should be made of pure minced meat with only salt and pepper added.  Make sure that there are no commercial seasonings or MSG (Monosodium Glutamate) in the sausages.  I recommend finding a local butcher, who would make pure meat sausages for you on order

Avocado with meat, fish or shellfish, vegetables raw and cooked, lemon and cold pressed olive oil.  Serve a cup of warm meat stock as a drink with food.

Pancakes made with ground nuts.  These pancakes are delicious with some butter with honey, or as a savory snack.  If you blend some fresh or defrosted berries with honey, it will make a delicious jam to have with pancakes.  Weak tea with lemon, ginger tea or mint tea.

Any of the home baked goods: muffins, fruit cake and bread.

LUNCH CHOICES
Homemade vegetable soup or stew in a homemade meat stock.

Avocado with meat, fish, shellfish and raw and/or cooked vegetables.  Use olive oil with some lemon squeezed over it as a dressing.  Serve a cup of warm homemade meat stock as a drink.

Any meat/fish dish with vegetables.

DINNER CHOICES
One of the dishes from the lunch or breakfast choices. 

There are many recipes found in the book.  You can also take old recipes and give them your own GAPS diet update.

Collagen More Important Than Calcium for Building Bone

Dr.Kaayla Daniel says "Our bones need the structure of collagen fibers. So it's the structure that's most important.  And the calcium gets laid on that.  The collagen framework is what's most important."  Eat plenty of stews, broths, and mint tea she adds.  

Justin Stellman Interviews Sally Fallon Morrell

Sally Fallon Morrell, who went to high school while in Iran, made some interesting points about heart health. She outs statins for how they destroy the muscles around the heart and the heart itself. Instead of statins, she recommends COQ10. COQ10 doesn't really work without cholesterol, so you need to consume foods that maintain healthy levels of cholesterol in your blood. Also, the cholesterol in the food is not the cholesterol in your blood.  Cholesterol is not the cause; it's only a marker. Lower cholesterol is bad for you; in fact, it indicates illness.

Organ meats have lots of B vitamins.

Mix the chicken livers with butter and herbs into a pate.  

Calf livers you can do the same thing.  But she has made the point in an earlier interview that chicken livers have the perfect balance of A and D and K.

She likes brains, marrow, kidneys if they are cooked the right way and sweet bread: bread them and fry them and they'll be just like chicken nuggets.  The only bone I found in the store this morning was a lamb shank.

Muscle meats and organ meats

Blonde Caviar is the least expensive caviar you can buy.  Fish eggs. Salmon, sour cream, and crackers. 

The upper classes ate pig fats.  In lower classes, peasants ate mainly muscle meats.  Kings got organ meats.  Nourishing Traditions by Fallon.

Pregnancy and Infertility

Many women who could not get pregnant ate her diet and became fertile. Soy is an anti-fertility food.  

Both the mother and father should eat this diet for 2 years before they get pregnant.  Not a hard diet to follow.  You're not depriving yourself. You have salt, sweat things, and lots of fat.  Her diet tells how to eat, not what to eat.  It's a philosophy that says yes.  Women have been told from the time they're very young to not eat fat.  And that it's vulgar to eat lard, one of the healthiest cooking fats, filled with Vitamin D.  We've told people not to eat foods that serve them the best.  We've ended up with eating pathologies.  Binging and splurging is what people resort to, where they eat pornographic foods.

Says that Vitamin A is a great protector against soy foods that fill the food market.  Women should avoid xeno estrogens, like drugs, plastic bottles, and industrial chemicals.  Cod liver oil and its Vitamin A is a great protector against pesticides and industrial chemicals.  She recommends one manufacturer.  It's clean and pure.  Many people distribute the oil. WestonAPrice.org, Cod Liver Oil, Our #1 Superfood.

Celiac, IBS, and other gastric issues.  Low-fat, low-cholesterol diets cause this.  The gut needs just as much cholesterol as does the brain.  

When she eats grains, she soaks them before cooking them.  Grains are designed to be indigestible.  This is why she says soak the grains before you cook them.  We only have one stomach.  Pre-digest them by breaking them down.  Doing so liberates the minerals and vitamins.  Today we have the added problem of Genetically engineered grains.  Corn, Soy, Canola, and Cotton.  Canola oil is in everything.  Canola oil is a renamed oil that comes from rape seed from India.  It contributes to heart problems. Canola oil is from Canada.  All canola oil is genetically engineered.

Olive oil is fine to cook with because it gets solid in the fridge. Polyunsaturated oils--canola, and soy--are highly reactive.  

Oxidized cholesterol is the cholesterol that causes health problems. Animal fats are the best fats for cooking.  Very stable fats.  Butter, ghee, and olive oil.  How is ghee different from regular butter.  Butter keeps the milk solids, which gives it its flavor.  Ghee has butter fat but no solids.

Raw milk.  She doesn't touch pasteurized, homogenized milk.  She's a big fan of raw milk.  She calls it a "real insurance policy."  RealMilk.com. 

If you have digestive problems drinking raw milk, Fallon suggests drinking cultured milk, like Keifer and yogurt.  Milk is a food, not a beverage. Bring it to room temperature and sip slowly.  Always full fat.  Fats are important for digesting the milk.  

Celiac and IBS.  Supplements?  Gut and Psychology Syndrome, GAPS Diet. Take lots and lots of bone broth.  The lining of your small intestine has a layer of cartilage.  And that is fed and nourished by bone broths.  Good for health in almost every world tradition.  Use any animal for bone broth. Lamb bone, turkey carcass, chicken feet.  With the stock, Justin uses mushrooms and vegetables.  Eat your meat with the broth and your meat is more digestible that way.  Water with a meal dilutes your digestive juices, like hydrochloric acid.

Want to buy chicken stock.  Order the Weston Price shopping guide.  It's $3.  There's a page in there on soups and stocks.  

Make your own salad dressings.  The bottled ones are just garbage.

Put more time into your health.  Health is wealth.  A cliche, I know, but true.  

Fermented foods as well.  Big topic.  Sauerkraut, pickled foods, pickled beets.  Every culture has had fermented foods that provide enzymes and good bacteria for good digestion.  Rheumatoid arthritis stems from intestinal walls and health is not correct.  The butter, cod liver oil, stocks, and liver pates are all good for rheumatoid arthritis.

Her new book, The NourishingTraditions Cookbook for Children: Teaching Children to Cook the NourishingTraditions Way, is mentioned at the end of the interview.

Homeopathic Remedies

from Weston A. Price by Joette Calabrese

PAIN, SWELLING, SHOCK, & SPORTS INJURIES

Let’s begin with a remedy that is often thought of first, particularly when the pathology has a quick and abrupt start: Aconitum napellus. When it comes to the pain, swelling and shock of a sprained ankle and similar sports injuries, this is a rewarding first choice. It should be administered orally as soon as possible and from every few minutes for more severe injuries to once daily for minor ones. This method is the rule of thumb for the administration of homeopathic remedies in general.

ARNICA MONTANA FOR TRAUMA

The second most frequently used remedy for trauma is Arnica montana, particularly when it comes to injuries to the head such as in concussions. If the injury is serious, it should be administered on the way to the hospital every few minutes. It can be taken until the initial need for Aconitum has passed. Homeopathy is compatible with conventional medicine so one can feel confident using it simultaneously with other treatment methods to bring needed calm, pain relief and healing. In her book More Magic of the Minimum Dose, Dr. Dorothy Shepherd relates that in homeopathic hospitals throughout Europe and India, Arnica montana, when used in high enough potency, has relieved pain from injuries more effectively than morphine! And there are no side effects or addictions associated with homeopathic medicines. Arnica montana can also be used for dental work. It is powerful in its ability to address potential infection and anxiety and soften the shock and discomfort of surgery. Indeed, it can even reduce fear of dental work. Dr. Dorothy Shepherd, British homeopathic doctor and researcher states in her book, A Physician’s Posy, “It is advisable to take Arnica before going to the dentist to prevent shock and pain after an extraction. Hemorrhage is frequently much lessened by such preventative measures.”

LEDUM FOR INSECT STINGS

Ledum is the remedy of choice for most insect stings. Think of it also for accidents from punctures, stabs, even an injury from an embedded nail, as well as bites from cats, rats, dogs and horses. Meanwhile, be sure to get traditional medical care as well, since Ledum is not a substitute for professional care when the injury is serious. Having Ledum on hand however, is an opportunity to augment the body’s ability to begin healing, reduce swelling, minimize potential infection and bring about calm. 

HYPERICUM FOR NERVE INJURY

Hypericum is also used for injuries particularly if the pain involves nerve injury, and when pain is severe. Hypericum is a capital choice for tooth pain that originates in an inflamed nerve or after an extraction.

IPECAC FOR GASTRIC ISSUES

When considering gastric issues there are many remedies of equal value to Ipecac, yet Ipecac is the remedy you want on hand when vomiting is relentless and affords no relief after the episode. All homeopathic remedies must be chosen specifically for their symptoms and etiology. For example, Nux vomica is the premiere remedy for overdoing a good thing: the New Year’s Day hangover; the child who stays up late at a friend’s house after gorging on pizza and soda; or overindulgence from Halloween candy. Usually the sufferer is cold and has the feeling that if he could only vomit, he’d feel better. There may be irritability and bloating or diarrhea alternating with constipation. Food poisoning, regardless of the pathogen is often aided by Nux vomica, but the ultimate remedy for this malady isArsenicum album. This is particularly valuable for diarrhea that is exhausting accompanied by cold and restlessness and burning pains in the stomach or rectum.

CROTON TIGLIUM FOR POISON IVY

What about that wretched poison ivy that causes so much summer distress? Pack Croton tiglium in your backpack for when a poison ivy outbreak is blistering a great deal with inflammation and itching. It is particularly useful for when the outbreak is located on the scalp, near the eyes or on the genitals. If the eruption is of a burning nature that causes severe itching and is aggravated by the warmth of a bed, the night, and by scratching, consider Rhus tox. This powerful remedy is particularly interesting since it is made from poison ivy. For those with a propensity for these itchy outbreaks yearly, it can be used as a prophylactic before the season begins with a few doses each day for two days.

On planning your homeopathy kit, it is best to buy it already organized in a neat box from a reputable pharmacy. The price is substantially less per bottle and the pharmacy’s expertise aids in choosing the most useful remedies. There are several kit sizes available. Purchase the most extensive kit you can afford. Since the remedies, if handled properly, will last indefinitely, the kit becomes an investment of long term benefits. Hylands (www.Hylands.com) carries a kit that is well organized and economical. Consider taking a teleseminar in first aid homeopathy and purchasing a how-to book or CD. The more fleshed out your understanding of this vital discipline, the more able you’ll be to depend on its effectiveness. So the next time you hear children chant, smile and think: “I’m ready for an emergency. I have my homeopathy kit.”

Paleo v. Weston A. Price Diet

Fascinating interview. Sally Fallon Morrell explains that if you take a lot of Vitamin D (presumably D3) supplements that it depletes your Vitamin A stores. You want your Vitamin A, so don't over do it with Vitamin D3.

A lot of exercise will deplete Vitamin A.  Lean meats, Vitamin D supplements, lots of exercise, and no sources of Vitamin A in the diet.  If you take a lot of A it will deplete Vitamin D.

Loren Cardain? 

Lean meats deplete Vitamin A.

The last thing that ancient people would eat was lean meat.  They wanted the older animals--buffalo or caribou--for the build-up of fat along the spine.  These older animals would produce about 80 lbs of fat. The first thing they would do is eat the fatty organs--the brain, the liver, the tongue, and marrow, which is 90% fat.  

Lean meats were storage foods, like jerky.  Fat was poured into a bag to saturate the lean meats.

People on paleo are getting some gout because they need fats.  

Natural sources of Vitamin D?  Fats, organ meats, blood, egg yolks, fish live oils (A & D in balance). This is  Too much D without the A and K can lead to calcification of the arteries and heart disease.  

Fish oils are bad because they can go rancid easily.  Lots of polyunsaturated.  They are boiled at 230° for hours.  

Vitamin A, DHA, and EPA will be protected.  The liver is used to ferment inside the shark's stomach.  The oil from the liver of the fish is prized for its fertility capability.  Fermentation allows you to get the oil out of the cells without chemicals or without heat.

Anti-liver campaign for 40 or 60 years.  WWII pregnant women were encouraged to eat liver. Vitamin content in organ meats is 10 to 1000 times that which you'd find in muscle meats.

The best organ meats are poultry because of the nice balance of A, D, & K. Most nutritious parts of the animal.  The best are chicken, duck, goose, and turkey liver because of the nice balance of A, D, & K.  

Vitamin K, natto, soy food from Japan.

Natto

Goose liver, duck liver, and emu oil are high in vitamin K.  Hard cheese is a good source of K.  Cheese is a wonderful food for Westerners.  

Grains?  Prepare them with a fermentation process and the vitamin content goes way up.

African diet is low in protein.  But high in A, D, & K.  Lots of fermented beverages.  Really sour beverages.  Because they're fermented--a great source of K and B.  Grains are best when fermented. Eat them fermented.

Can't let the wisdom of ancient cultures die.  Human beings have eaten everything.  Throughout the world.  We like to say

Dairy--raw, full fat, pastured.  

Fermenting grains.  Oatmeal.  The night before put oatmeal in warm water with something acidic--a tablespoon of lemon, or vinegar, and leave it on the counter overnight.  Next day, cook it with salt and that oatmeal will give you a lot of energy. [PS, as of this edit (5/31/2024) I no longer eat any grains.]  Once the grains are soaked you will not have any allergic reaction to them.

Genuine sourdough, not sourdough that just adds vinegar to make it sour.  Genuine sourdough means no allergic reactions.  

Make your own bone broth.  Every culture made use of the bones--broth or ground it up.  The glycine balances the myethene in meat.  It makes it easier to deal with stress and creates mental balance.  Great for the gut to heal.  Save up bones or buy them.  Put them in the slow cooker, a splash of vinegar, and that's it.  Sauces and gravies.  Bone-based sauces make food taste delicious.  

Unrefined salt is preferred.  Even table salt is okay.  Make sure you get 1.5 tablespoons of salt.  

Carbohydrates?  A small amount is fine.  May need them for thyroid health. 

Paleo has very little calcium from plant foods.  She needed braces.  Her parents grew up on cod liver oil.  

Bone brother builds cartilage and collagen framework.