I would love to take credit for this information but it goes to John Meadows at Mountain Dog Diet.  His plan lays out a very solid nutritional advice.


So what is the Mountain Dog diet, and what will this way of eating do for me? First, it will improve your body composition. You will lose fat, and you will gain muscle, plain and simple. Many of the clients that I work with are involved in a sport involving physique display, whether it is bodybuilding, figure, or fitness competitions. The truth is though, that the type of eating necessary to be successful in those endeavors, also applies to the general population, albeit less intense, and less restrictive. Second, the best part is that this way of eating creates optimal health. You will feel more energized, will have less carbohydrate comas mid-day where you nearly pass out, and your endocrine system and vital organs will thank you as well!

I think you will love this way of eating. I say way of eating because it is really not what I would call a “diet”. Even my physique competitors often remark about how easy their “diets” are and how they could eat like this year round.well you should!!

The diet itself is based on many many things that I plan on adding to this site as it matures. For now, here are a few of the key concepts that you will learn in my nutrition programs:

  1. You are what you eat has eaten
  2. Fat is not the enemy, not even saturated fat
  3. Fat soluble vitamin intake is essential to great results
  4. Timed carbohydrate and supplement consumption is an excellent aid for enhanced fat loss
    and muscle gain

I would love to sit here and tell you that I am a member of Mensa International, and that my intellectual capacity is off the chart. That would be a bit of a stretch though..ok..a big stretch. What I am saying is that I didn’t wake up one day with all of these ideas and put it all together on my own. I have been very lucky along the way to have met some very bright people, been involved in some great organizations, and I happen to have a lot of real experience that I have acquired along the way.

What is so different about this diet compared to standard fat reduction diets in general? In addition to melting fat off your body, this diet will improve your health. You may find that your cholesterol levels improve due to less inflammation in your body, your joints feel better, your skin looks better, you don’t feel as lethargic, or many many other nice side effects that go along with eating this way. You will see and become a believer.

So without further a due, go ahead and check out some of my favorite food sources for protein, fats, and carbohydrates! This is not everything allowable; it’s just a small sample of some of the better food sources that fit into my plan and a little detail about each one. This will give you a bit if a feel for how I think. In my programs, we go deep into what each food is going to do specifically for you, and why you are eating it. It’s not me saying “eat this because I said so” (unless you want me to do that).


I believe that complete proteins from animal sources should be the foundation of every meal you consume. If you are vegetarian, my diet will not be workable for you. Animal meat comes with not only high quality protein (all essential amino acids are present); it also has fat soluble vitamins and the fat to help them absorb and be utilized effectively, as long as you choose the right kind.

The many benefits of protein consumption are to numerous to list, but here are a few:

  • Protein is always referred to as the building blocks of cells, as key structural components of cells are made up of proteins. Getting it right at the cellular level is where it all starts if you want to improve health.
  • If you are familiar with what happens deep within muscles during activity, you know that actin and myosin are proteins that interact, enabling muscle contraction.
  • Whether it is organs, skin, or even bones, protein plays a major role in the integrity of that structure.
  • Even all of the enzymes you use to digest food are made from specific proteins.

There are some kinds of proteins I do not like. The best example is soy. Soy protein has no place in my plans. Soy foods contain trypsin inhibitors that inhibit protein digestion. Eating as little as 30 grams of soy per day can also result in hypothyroidism leading to sluggishness, fatigue, and weight gain. I am also not a big fan of trying to combine vegetable proteins to make a complete protein. Soy beans for example, are put through processing techniques that denature some of the proteins. So even if you do combine them (which will likely lead to eating too many carbs and not enough protein), the quality is still not great.

I have included some of my favorite proteins for you to look at. Notice they usually come accompanied with high quality fat. That is no accident, and is the way your body was meant to consume it.

Grass Fed Beef

First of all, I look at grass-fed beef as an extremely good source of protein and also fat, so you will see this superfood in both sections of this site. This type of beef is from cows that have been fed their natural diet consisting of green grass. The only exception would be in winter where hay, root vegetables, and silage are ok. Cows are termed ruminant animals, and have a really cool chamber in their stomach called a Rumen.

Think of it as a big fermentation vat. This chamber is one of 4 chambers in the stomach, which turns grass into high quality protein, and ensures a great Omega 3 to 6 ratio in the fat content of the meat. This is all dependent on the PH of the rumen. In case you are wondering what exactly happens to the cow fed their unnatural diet,http://www.eatwild.com states “when fed an unnatural diet of grain, acidosis can result and lead to a condition called “rumenitis,” which is an inflammation of the wall of the rumen. Rumenitis then leads to liver abscesses as the rumen wall becomes ulcerated, bacteria are able to pass through the walls and enter the bloodstream. Ultimately, the bacteria are transported to the liver where they cause abscesses. From 15 to 30 percent of feedlot cattle have liver abscesses, hence the need for antibiotics and such.” Not pretty. This is the kind of beef you are buying at the store 99.9% of the time!

Your best bet is to find a farmer via the http://www.eatwild.com website, purchase grass-fed meat from stores like Whole Foods, or simply request to your local grocer to find a source. Another great source of grass fed meats and other healthy foods is the US Wellness Meat website at http://www.grasslandbeef.com. Many of my clients are extremely happy with this company’s service and products.

In terms of protein, beef protein has long been known as one of the highest quality proteins for building muscle in the athletic community. In addition, it is loaded with B-vitamins, heme-iron, minerals like Zinc, and even Creatine.

So what about all the fat in beef? 

Well you should know that grain feeding depletes all of the things in the fat that make it healthy and magical – namely a perfect balance of Omega 3 to Omega 6 fats, and CLA (Conjugated Linoleic Acid). An unhealthy Omega 3 to 6 ratio that is heavily skewed toward Omega 6 is very inflammatory to your body, and is thought to increase chances of heart disease and overall bodily inflammation. A proper ratio means that Omega 3’s are doing more to relieve inflammation! Again, the PH of the rumen is heavily affected by grain, greatly increasing acidity, thus completely throwing off Omega 3, CLA, and other levels.

Going back to Omega-3s, they are most abundant in seafood, but they are also found in animals raised on pasture, usually there is anywhere from 2-6 times more Omega 3’s in grass fed meats. The reason is simple. Omega-3s are formed in the chloroplasts of green leaves and algae. It’s interesting to me that sixty percent of the fatty acids in grass are actually omega-3s. Some of the more hard-core farmers I have spent time and talked to believe in basically eating nothing but grass fed beef and vegetables due to the fact that you can source all your nutrients from the chloroplast in the leaf. For ultimate longevity, maybe they are right??

This is one of my top 10 Superfoods, it is number 1 actually.

Free Range (Pastured) Organic Eggs

Chickens that have been free to roam around, and feast on their natural diet of bugs, insects, and grass lay the highest quality eggs. So first of all, what is the difference between cage free, organic, free range, and all of that confusing stuff you see in the grocery store? How do you know what do buy? Well first of all let’s talk about the chicken’s environment. They can be enclosed in a small crate for their whole life. That is typically the situation the chicken was in when they laid those cheap eggs you bought at the grocery store for a buck or so. The nutritional quality is inferior, and the bleeding heart in me won’t let me purchase eggs produced from chickens in those conditions. You can also buy cage-free eggs. That means the chickens are not in a small pin, but generally in a barn or structure with access to the outside. Now whether the chicken actually uses the passage to go outside varies. You can’t say for sure, unless you see it for yourself. True-free range means the chickens actually sit around outside all day and peck around for their food. At night they are put back in a safe structure to protect them from predators, but they live the high life during the day! When you see organic, it is referring to the type of feed they receive. If the feed does not have pesticides and other harmful chemicals in it, it is considered organic. This is a good thing. The best combination is to get the eggs free range, and also organic. These eggs are more expensive, but they are worth it, and eggs are one of the most cost effective sources of high quality protein you can find.

So how do you determine the quality of an egg just by looking at it, if you can’t find a farm? This advice comes from a fantastic article by Barbara Gerber and can be found on the Weston A Price website. Do the egg test – Place the eggs in a large bowl of cold water; if they float, they are quite old. Unshelled onto a plate, the yolk of a truly fresh egg will dome up and stay up, and the white will clearly be thicker in the middle part, thinner on the edges. Another test is to break the egg into boiling water–the so-called water poach. If the egg stays together, it’s a good one. Most supermarket eggs break up into tiny pieces on contact with the water. The link to this article is: http://www.westonaprice.org/Real-Eggs-from-a-Real-Farm-Beneficial-Farm-Turns-a-Hatchery-Egg-Machine-into-a-Barnyard-Animal.html 

Also, when you crack it open, the yolk should be firm and a bright yellow- orange color. This comes from the carotenes in the yolk. This means there are more fat soluble vitamins. Since there is fat in the yolk, it will allow your body to use the fat soluble vitamins more as well. You will notice that in the spring, the yolks can get almost deep orange. The color does tend to fade a bit depending on the season, and the breed of chicken, or even age of the egg. One thing is for sure though; a bright orange firm egg yolk is a good one!

As with beef, I consider eggs to be a great source of protein and fat, so again, you will see this food in both sections! Never ever throw away a yolk!!!

In terms of protein content, eggs are a phenomenal source. There are many different ways to test how well your body uses a particular protein such as BV (Biological Value), and PER (Protein Efficiency Ratio), and probably my favorite the PDCAAS (Protein Digestibility Corrected Amino Acid Score). What you need to know is that egg protein scores extremely high on all of these tests.

So what about all the fat and cholesterol? Won’t they raise your cholesterol and give you a heart attack. The answer is NO. The only way they would be what I consider “bad for you”, is if you get them scrambled from say a buffet, where the yolks have been oxidized due to sitting in light for an extended period of time. Also if they are cooked on high heat, you can oxidize the cholesterol. I will teach you about cholesterol and its positive role in my nutrition program, and my hope is that you come out of the program with a brand new perspective. You will learn how to cook/prepare eggs, and how to avoid developing an allergy due to eating them on a consistent basis.

I am also a staunch believer in natural sources of fat soluble vitamins and you will get 4-6 times more Vitamin D from a free range egg, as the hens get more sunlight during warmer months. You also get 3 times more Vitamin E. In addition, free range eggs give you twice the Omega 3’s (although I have seen as much as 20 times more Omega 3), and 7 times more beta carotene. This data was a result of the 2007 Mother Earth News egg testing project. You can read more about this at http://www.motherearthnews.com/eggs.aspx. There are many many more benefits to free range eggs, as this is only a few. As with the grass fed beef, whole free range eggs never come out of your meal plan, unless you get sick of them. 6 scrambled eggs cooked in Virgin coconut oil on low heat with some raw milk, and Ezekiel Bread/Toast is probably my favorite meal – makes me hungry just thinking about it.

Wild Caught Salmon

Perhaps no food is better at supplying healthy Omega 3s then wild caught/marine salmon. These salmon have been fed their natural diet of tiny shrimp like creatures called Krill, which not only gives them their lovely reddish orange color, it also gives them the big dose of Omega 3 that we all desire. Be careful when you are shopping to not pick up “Farm-Raised” Salmon. These Salmon have been enclosed in pens and fed a very unnatural diet of corn meal, soy, and even chicken feces pellets. They aren’t even orange until artificial dyes and colors are added, they are grey. I was reading Jonny Bowden’s 150 Healthiest Foods on Earth, and he mentioned a tool used called a SalmoFan. It is literally a choice of colors you can select from to determine the color of orange you want your farm raised salmon to be, if you are produce fish these way. Yuck. If you really looked at the facts regarding Farm Raised Salmon, you would probably never touch it again – from the sea lice, to the dangerous cancer causing PCBs (Polychlorinated Biphenyls). There is great website that helps to explain the issues with Farm Raised Salmon in detail at http://www.farmedanddangerous.org

There are several different types of wild caught Alaskan salmon for you to choose from. Sockeye Salmon, Chinook/King Salmon, and other varieties, plus you can get the Sockeye or Pink Salmon canned. These are all good, as long as they are wild-caught. You will get around 2.5 – 3 grams of high quality Omega 3 per 7oz.

If you are concerned about mercury in fish, you should be. Mercury is a very poisonous toxic metal that never breaks down or disappears. Methylmercury is formed when bacteria come into contact with mercury. Cleaning your fish, or removing skin and organs will not save you either, as it binds to protein various tissues including muscle tissue. Mercury levels of go up as the fish goes up in the food chain. Predatory fish like orange roughy, shark, and swordfish. I have personal experience with this myself as one year in preparing for competition; I consumed a pound of orange roughy every day for 5-6 weeks. I got blood work done after the show, and I had surpassed toxic levels. I will never do that again – lesson learned.

If you want to see a great chart on how many servings you can safely eat per the EPA, visit this site. Go to the bottom and you will find Wild Alaskan Salmon as one of the least contaminated fish.http://www.edf.org/page.cfm?tagID=17694

Raw Grass Fed Dairy (Mostly Milk)

I love raw milk. It tastes awesome, and it is unbelievably healthy. The same things that applied to grass fed beef, applies to grass fed dairy. You get more CLA, and Omega 3s. The Journal of Dairy Science did a study in 1999 on CLA in grass fed dairy, and found that it contains 500% more CLA then cows fed grain. You will also find this selection in the “fat” section on this website.

Are you starting to notice a trend? The best proteins have fats included. God knows best. In order to use protein best and fat soluble vitamins you need fat. Within fat, there is also an abundance of healthy nutrients!

Although this selection comes out the final 16 weeks before a contest for my physique competitors (my only exception is 1 tbsp of Grass-Fed butter daily), it’s an absolutely great way to add lean muscle in the off-season. I really don’t like to take it out pre-contest, but I do because experience has taught me dairy does seem to cause most to hold a layer of water under their skin, which isn’t optimal for physique display! The ironic thing is that this is a good result of your skin being healthier! If you don’t plan on competing, you can consume raw milk year round! Also notice I said RAW in addition to grass-fed. The nutritional value milk plummets due to pasteurization (Vitamin A is completely destroyed), and the proteins become more difficult to digest often creating strong immune system responses and allergies. The Weston A Price Foundation has a sister website calledhttp://www.realmilk.com that is excellent in explaining the benefits of raw milk.

I do want to point out that I do not support consumption of pasteurized dairy you find in most stores at any time, and also that dairy is not necessary, or required. You will get plenty of Omega 3’s from your salmon, grass-fed meats, and eggs. You should get enough Vitamin D from your eggs, fermented cod liver oil, and other additions to your diet. I say should because it is common to be deficient in D. There is a test called a 25 OH D test that everyone should take to determine if you are or not, and then react accordingly. You will get plenty of Vitamin A from Beef, occasional Liver, and certain veggies (with butter). Raw Milk does give you an excellent source of calcium (much more easy for your body to use than calcium from pasteurized milk), but you can get it green leafy veggies, broccoli, certain nuts and other foods as well. I wrestled around with this one for a while, but after having tried raw milk myself for an extended period of time, and seeing what it has done for many others in terms of their well-being, and lean muscle gains,. I think I would be remiss not adding this. The truth is that I look at raw milk as a very good supplement! Drink up!

If you have trouble finding sources visit the http://www.realmilk.com website listed above, and you should be able to find some folks in your area to help.

Wild Game

A great occasional substitute that I sometimes put in nutritional plans is wild game. Notice I said substitute, as these choices are leaner, much leaner in some cases, and my plans are not low fat. We need fat so we can reap the benefits of fat soluble vitamins.

My three favorites are probably ostrich, bison, and deer meat.

I used Ostrich a great deal for the Mr. USA contest in 2001 as a substitute for tuna, as it is very lean, and I lived beside a specialty grocery store. Some interesting facts about ostrich; ostrich are even safer from bacteria like E Coli, as they have an ideal PH balance (provided they are free range), the American Heart Association recommends Ostrich as its only source of red meat to be consumed by diabetics, and doctors are using Ostrich for cornea research as their cornea is the closest to humans. Ostrich are one of the few species that are not color blind. Bottom line is that free-range Ostrich provide a great source of protein.

Bison seems to be growing more and more in popularity these days. I like it because Bison aren’t subject to all the chemicals and hormones that cows are, and roam on grass. Actually, the National Bison Association even has a resolution for these substances to not be used in the production of meat. Can you imagine a Commercial Dairy Farm’s response to not pumping their cows full of drugs to increase milk production? Bison, like beef, is an excellent source of zinc, iron, B Vitamins, and of course protein. Bison is also very lean, leaner than chicken actually.

Deer meat is another good meat that I sometimes substitute in for variety for my clients that enjoy it. It is a fairly lean source of protein, and makes for awesome jerky.


Carbohydrates like fat are often very controversial. You have many who believe in a high carb, lower fat diet for optimal health, and others who believe in a very low carb diet, with higher fat for the ultimate in health and longevity. While I do not agree with any low-fat diet approach, I don’t like to get too dogmatic in my approach, I like to always keep an open mind, and one of the things my experience has taught me, is that carb needs very quite a bit from individual to individual depending on many things, especially their activity levels.

So all that being said, I do believe carbs have a very important role to play. The right kinds of carbs provide an excellent source of sustained energy to carry you through the brutal workouts that I advise. I believe you need muscle glycogen to get you through higher volume routines specifically.

In short, the type and timing of carbs are what I focus on in my plans. I also think the most high carb diets go way overboard with carbs. If you take someone who burns fat for energy throughout their life and compare them to someone who is always burning sugar, you will likely find the fat burner will be healthier and live longer. You also have to be careful with carbs, grains in particular due to all the gluten and wheat intolerance out there.

You should be aware that many grains have phytates in them, anti-nutrients that can hamper mineral absorption. I also believe that excess refined carbs are the primary culprit of bodily inflammation that is causing so many degenerative diseases today. You won’t find garbage carbs in my plan. Carbs are valuable, but you need to put them in your body for a specific reason, for a specific effect, and not overdo it.


Oatmeal – There are a couple of things I really like about oatmeal. Number one the soluble fiber absorbs a lot of water, which slows down digestion. This is good for feeling full. Nothing is worse, than eating a meal then within 15 minutes feeling like you are starving again. The fiber also helps to control insulin spikes too. This “insulin management” is why oats are such an important carb for diabetics. You get a nice long sustained level of energy from the management of glucose. Pre-workout, you can’t beat it.

Oats also are packed with antioxidants. Selenium and other phenolic compounds are plentiful in oats. As you have seen on food labels, there are also many claims that oats help to reduce likelihood of getting cancer and of getting heart disease due to the fiber and antioxidant content. For those out there who have Celiac disease, or do not do well with wheat, oats are often well tolerated too.

One of my favorite types of oats is steel cut oats. These are oats that they are produced by running the grain through steel blades that thinly slices them. They are chewy and kind of dense, very filling. When you buy oats, make sure the ingredient list is short – real short – rolled oats. There is no need for added sugar and preservatives.

Sweet Potatoes – Sweet potatoes have that orange color due to a massive amount of beta carotene. As long as you eat some fat to help your body convert this to Retinol, you can consider these things Vitamin A kings. Along with beta carotene, you also get a decent dose of vitamin C. Those two are excellent antioxidants that will help to eliminate free radicals in your body. Another great thing about sweet potatoes is they have Vitamin B6 in them. B6 is important because it converts homocysteine to its benign form. High homocysteine levels have been associated with increased risk of heart attack and stroke. You can even find sweet potatoes that have a more purple color. That color comes from anthocyanins, and an even stronger antioxidant. This gives certain berries their dark color.

Sweet potatoes also have a fair amount of fiber in them, which helps to manage glucose, and provide more sustained energy. As I mentioned with oats, sweet potatoes are also great before a hard workout coupled with protein and fat.

Another reason why I like sweet potatoes is there natural sugar content. Although I am not a fan of most sugars, this natural sugar can be of help post-workout due to its effects on insulin. You will learn about this and more in my nutrition plans.

Lastly, they just taste good. A little bit of grass-fed butter and you have yourself a tasty nutritional powerhouse of a food.

Brown Rice – You might notice another trend here, in terms of the fiber content of some of my favorite starchy carbohydrates. A big reason why I like brown rice is the fiber content that is present. Again, you have more sustained energy from the management of glucose that occurs with fiber. Like oats, brown rice has been shown to protect against heart disease from its plant lignan content. Lignans are a type of phytonutrient that have also been shown to be protective against cancer.

What about white rice. Well, here is the truth; I actually love white rice with a dab of splenda. It is a nice tasty treat I use as a desert or cheat meal on occasion. The reality is that during the milling process, not only is the hull removed (for brown rice), the bran and the germ layer of the rice are removed as well when making white rice. Say bye-bye to much of the B Vitamins, manganese, iron and many other nutrients. Speaking of manganese, brown rice is loaded with it, and it is very helpful in assisting the body in producing energy from protein and carbohydrates, assists in healthy cholesterol production, and does many other things. It is an important trace mineral that you will get from rice.


Kale – When I think of the most healthy foods, Kale comes to mind. I must thank author Jonny Bowden for turning me onto the massive benefits of this cruciferous vegetable. In his book, “The World’s 150 Healthiest Foods” he mentions Kale as having a compound called sulforaphane in it. It is a class of phytonutrient that fights off cancer cells by causing them to self-destruct. There is much more to this story in terms of cancer prevention. You also get a real good dose of Vitamin K, A, and C! If I were to name all of the other nutrients in Kale it would literally take pages.

One more thing, if you are familiar with the ORAC scale, a scale that measure the potency of a food to act as an antioxidant in your body, you will find that Kale is an awesome antioxidant. This is a food that is hard to beat in term of nutrient volume and quality.

Spinach – Researchers have found at least 13 different compounds in Spinach that fight cancer and act as potent antioxidants. If you look at the nutrient quality of Spinach, it’s a lot like Kale in terms of having a great dose of Vitamin A, K, Manganese and many other nutrients. If you want to look up something very interesting, look up Vitamin K and Spinach. Long story short, the K in Spinach is eventually tuned into something that helps anchor calcium inside of bones to strengthen them.

Asparagus – It is very common amongst physique competitors to chow down on Asparagus the week leading up to the contest. It is a natural, healthy, diuretic due to the combination of asparagines and minerals in it. It also has a fiber called inulin in it that is quite unique. We can’t digest it, but our good bacteria in our guts can. It helps to increase the number of good bacteria. Like the veggies previously mentioned, Asparagus also contains a good dose of Vitamin K, and is also well-known as having a good dose of Folic Acid.


Kiwi– My guess is that if someone where to ask you what fruit has the most Vitamin C, you would say an orange. The truth is the Kiwi fruit has even more vitamin C then oranges. It also has a decent dose of Vitamin E. Being a big supporter of antioxidants from whole foods, this food is certainly one of my favorites in terms of protecting the body from free radicals. There has a great deal of research that shows kiwi fruit protects the DNA of cells from oxygen related damage. I am sure having both water and fat soluble vitamins C and E are a major reason why.

There have been some really good studies on Kiwi reducing asthma type issues too. There was a study conducted with 18,000 children (ages 6 and 7) in Italy, where they found marked reductions in asthma symptoms, less wheezing, less coughing, etc. from eating around 1 serving of kiwi fruit a day. On a personal note, my twin boys get a serving of kiwi every single day. Also, wait until they are very ripe, the closer they get to spoilage, the more antioxidants they will have.

Kiwis also are a very good source of fiber. So again, you have better glucose management with this fruit. Many people fear a glucose spike with fruits, and I do think that you can go overboard with certain fruits and give yourself insulin resistance, but generally speaking fructose doesn’t spike insulin, and moderate intake of fruits provides a ton of healthy vitamins and minerals. I think you would be crazy to avoid fruits from some fear of getting fat or the natural occurring fructose in them.

Blueberries – Speaking of antioxidants, here is a powerful one. There is a scale that measures how strong the antioxidants work in a food called the ORAC (Oxygen Radical Absorbing Capacity) scale. Blueberries are always at the top or close to it when measured for being the best. Blueberries get their color from pigments called anthocyanins. This is their key in how good they are at preventing oxidation. You have probably heard about the cardio protective benefits of red wine as well. It is due to this class of compounds – anthocyanidins.

Blueberries are also very well known for the brain protecting effects. I have worked with a few doctors that always advise their stroke patients to consume a serving of blueberries everyday, as it helps the rehabilitative process in mental acuity. They also have been shown to help with dementia, and Alzheimer’s cases. Bottom line, is this a fruit you don’t want to leave out of your plan.

Apples – I love the taste of a big, juicy Granny Smith apple. Apples have always been thought of us being a very healthy food (An apple a day.), and rightfully so. The thing I like most about apples is probably the pectin content. Pectin is a natural fiber found in fruits, but is highest in apples. There are many health benefit claims out there such as reduced blood pressure, reduction in the chances of getting colon cancer, and even the possibility in the reduction of insulin requirements (which diabetics will be thrilled to know). Apples are also loaded with flavonoids which are a class of phytonutrient that defend your body against viruses, tumors, oxidation, etc. Another great nutrient in apples is quercetin. This is a flavanoid that is a sort of building block to other flavonoids. It does some very cool things like reducing cancer risk, controlling asthma, and even helping to manage Crohn’s disease.

There are certainly many other fruits that offer great health and well being benefits such as pineapple, strawberries, raspberries, etc. This is just a very small sampling of the good ones. We will also get into when is the best time (of the day) to eat them, and when is the best time (of the season to eat them), in your nutritional plan.

Fats and Oils

Now we come to my favorite topic – fats. Fats are so misunderstood by the general public. Here is what the current mainstream thinking is. Saturated fats are bad. Stay away from them. You will get high cholesterol from them and then get heart disease as a result. This is called the lipid hypothesis, or the diet-heart hypothesis. It is a hard message to refute, because it has been beaten into us for so many years, it’s just a natural part of our psyche. Continuing on with mainstream thinking, make sure that when you cook, you use a polyunsaturated fat instead of a saturated one too, because they are so much healthier for you. Ever notice how many potato chips are cooked with Polys now? The last bit of mainstream thinking is that monosaturated fats, and polyunsaturated fats like fish oil are the good ones.

So where do I stand? Well I agree with monosaturated fats being good for you, and I agree with Polys like EPA and DHA from say Salmon being good for you. As far as the saturated fat goes, let me just say that I am 100% against mainstream opinion on saturated fats (and dietary cholesterol too). I could write many many pages on this, but I am going to just give you some basics on why. You will learn much more in my nutrition programs about fats at a deeper level. You will also learn what fats are good to cook with and at what temperatures.

This is just the tip of the iceberg with saturated fats:

  • Saturated fats make up 50% of our cell membranes! They give cells the correct amount of rigidity to allow “messages” in and out.
  • Saturates allow the body to use and retain Omega 3’s better!
  • They make our immune systems better (see butter and coconut oil)
  • A few specific types of saturates are the best food for the heart. The fat around the heart is highly saturated.

So what are the best sources for saturated fats in the Mountain Dog Diet?

Animal fats – Grass fed beef contains not only the correct ration of Omega 3 to Omega 6, and CLA, it has the saturated fat you need. Grass fed beef tends to have about the saturated fat that grain-fed beef has. Leaner cuts like sirloin are ok, but remember, the magic is in the fat. That doesn’t mean you should eat all Ribeyes (you can’t go nuts with calories), just not to fear the fat, and there will be less of it in grass fed. It helps with fat soluble vitamin uptake. There is a fantastic book called Nutrition and Physical Degeneration written by Dr Weston A Price that talks in detail about the dietary habits of many non industrialized tribes/populations. If you read this book, you clearly see what Dr Price’s research showed in terms on health and well-being, and the importance of animal fats in his vast research.

Let’s veer off into cholesterol land for a bit too, since animal fats are tied so closely together with it. There was also a gentleman named Dr. George Mann who studied a tribe in Africa called the Masai. He is famous for that and many similar studies he conducted. The Masai had some of the lowest cholesterol levels ever measured. Their diets consisted of meat, blood, whole milk, and up to 1.5 pounds of butter a day. This is just one of many examples of dietary cholesterol and saturated fat not raising measured cholesterol levels within the body. Mr. Mann also was a co-director on the famous Framingham study/project which supposedly supports the view that increased saturated fats and cholesterol lead to heart disease. He eventually resigned due to incredible misinterpretation of the results. He said “The diet-heart hypothesis has been repeatedly shown to be wrong, and yet, for complicated reasons of pride, profit and prejudice, the hypothesis continues to be exploited by scientists, fund-raising enterprises, food companies and even governmental agencies. The public is being deceived by the greatest health scam of the century.”–George Mann, ScD, MD, Former Co-Director, The Framingham Study.


Macadamia nut oil – This is another fine oil to cook with. The large majority of the oil is monosatured/oleic acid which has numerous health benefits. Actually, oleic acid also helps omega-3s get into the cell membrane. If you remember what I wrote about saturated fats being important as it relates to cell wall structure and integrity, omega 3’s also play a role in keeping the cell wall at the correct rigidity for messages to get in and out. The smoke point for this oil, depending on what you read, is 400-450 degrees fahrenheit. Macadamia nut oil is second only to avocado oil in terms of my favorite oils.

Avocado Oil – You will learn what to cook with in my program. You have many options like Avocado Oil, which is primarily a monosaturate, and is stable up to 500 degrees. I love this oil.

Virgin Coconut Oil – This is another one of my favorites. Coconut oil does a number of very good things for someone attempting to get lean. 95% of the fat in coconut oil is saturated, of which about half is Lauric Acid. The fat is a special type of fat (Medium chain triglyceride) that is easily converted to energy by your liver. There are numerous studies out there that corroborate this. Dr Serrano has been using Coconut Oil for endurance athletes too, mixed with slower burning carbs for immediate and sustained energy. I have also seen some claims that I am still researching in terms of your body’s increased ability to burn long chain fats, when these MCT’s are taken in. Most of these studies are taking place at McGill University in Canada. If this were true, it would be another reason to add this fat into your diet when bodyfat loss is a primary goal. There is another side of coconut oil too that shouldn’t be forgotten and it relates to general health. It is loaded (more than any other food source) with Lauric acid. This is a fat that is extremely anti-viral and antimicrobial. Lauric acid converts to its active form Monolaurin (much like T-4 converting to active T-3 in your body for those of you who have studied thyroid function). Monolaurin is currently being given to HIV patients is showing much promise. You can see some of the research at http://www.lauric.org. It is also found heavily in breast milk, which is a reason why babies who are breast feed seem to have stronger immune systems. The best thing about Lauric acid in food – it’s in a big dose, in my favorite snack food – Jennie’s Macaroons! I love these tasty treats. You can order these on Amazon.com. They come in packs of 6.

Red Palm Oil – Known for its deep red color, red palm oil is a nutritional powerhouse. It is your best source of provitamin A carotenes (beta-carotene and alpha-carotene). These are the same nutrients in addition to lycopene, which give tomatoes, carrots and other fruits and veggies their deep red and orange colors. Red Palm oil has 15 times more provitamin A carotenes than carrots and 300 times more than tomatoes. There is evidence tying low vitamin A levels to asthma, irritable bowel syndrome, kidney stones, fatty liver disease, blindness, weakened bones, lower immunity, impaired learning ability and mental function, vulnerability to environmental toxins, and vulnerability to oxidative stress, which is a state of molecular degeneration that underlies essentially all of the chronic, degenerative diseases. In addition to the carotene content, it contains vitamin E, CoQ10, phytosterols, and glycolipids. The vitamin E acts as a nutrient barrier by protecting the carotenes from oxidative destruction in the intestines. The oily matrix allows for proper absorption of its nutrient content. For these reasons, the bioavailability is much higher in red palm oil than in regular fruits and veggies. So your body is absorbing more micronutrients, specifically vitamin A. The majority of the fat content is saturated and monounsaturated. It is very heat stable and is best utilized in low temperature cooking/saut?ng or raw. There is a great article on the Mountain Dog Express site in which Chris Masterjohn goes into this oil in detail fyi. You should include it in your nutrition plans!

Grass Fed (Pastured) Organic Butter

Grass-Fed Organic butter – I saw a shirt once that said “Butter was framed”. I thought it was awesome, and how appropriate. So well-put, when you think about how people believe that butter is not heart friendly but margarine is. A study in “Nutrition Week” demonstrated that those who eat margarine have double the heart disease of those who eat butter. The reality is that butter IS HEART HEALTHY! It contains a perfect ratio of Omega 3 to 6; it contains all the fat soluble vitamins, many anti-oxidants like selenium, and much more. The saturated fats are generally short and medium chain for quick and easy digestion and for protection against infection and tumors. Lecithin is also a natural component of butter that assists in the proper assimilation and metabolization of cholesterol and other fats.

Butter also has this thing called “Wulzen Factor” in it. Researcher Rosalind Wulzen discovered that this substance protects humans and animals from calcification of the joints-degenerative arthritis.

I could go on and on about butter, just know that some everyday is good for you.

The following 3 sources of fat were written about in the protein section!

  1. Wild Caught Salmon
  2. Grass Fed (Pastured) Beef
  3. Free Range Pastured Eggs


Again this was taken/reposted from John Meadows website (link at the top of the page)