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Know Your Fats 
Lots of good info you should know about essential fats and healthy fats in general.

Overcoming Fat Phobia

Essential Fatty Acids - The Omega-3's that your body needs

More on Omega-3 essential fats (includes table of food sources) 
     Composition of Food Oils 

Composition of Different Fats, from The Skinny on Fats by Mary Enig and Sally Fallon

More on Omega-3 essential fat from the Alaska Salmon people

     Fish is food for the brain as well as good protein   

Another essential fat - gamma linoleic acid (GLA) in  Borage Oil

More on Nuts

The Truth about Saturated Fats

More on Healthy Fats

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Flax seed is a commonly used vegetable source of omega-3 fatty acids. Flax seed oil is highly perishable, so I use only freshly ground flax seed. Flax is not the best omega-3 fat, fish oil and cod liver oil being more readily usable by the body. Bruce Fife on Flax Seed Oil.

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Something new - Chia Seeds

For centuries the Indian tribes in the Southwest used this tiny seed as a staple food. Today, chia seeds show great promise in helping to provide nutritional balance to the 21st century diet. Chia seeds contain high amounts of Omega 3 essential fatty acids. Also, chia is very high in soluble fiber. Add 1/3 cup of chia seed to 2 cups of water and let sit. Chia seeds will form a gel that is an excellent addition to salad dressings, dips, spreads, soups, veggie juices, etc. This gel will slow carbohydrate digestion, thus providing you with steady energy. (From the Celtic Sea Salt® Web site) Available at http://www.selinanaturally.com/Chia-Seeds--C84.aspx Also at: http://www.chiafarms.com/animal_feeds.html  and http://www.integratedhealth.com/hpdspec/chia.html   and Menu 4 Life http://www.menu4life.com/  For detailed info about chia seeds, an excellent source of nutrition go to: http://annieappleseedproject.stores.yahoo.net/chia.html  Salba, a brand of white chia seed:  http://www.salba.com/  Discussion of Salba vs. chia

http://www.eatwild.com/

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Palm Oil - a very nutritious fat

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Cholesterol - an essential nutrient

DEFICIENT CHOLESTEROL:
A COMMON NEW FACTOR IN AUTISM
http://www.greatplainslaboratory.com/cholesterol/web/#diet  

The most important thing you probably don't know about cholesterol 
from The Healthy Skeptic

Dr Mercola on The Cholesterol Myth that is Harming Your Health

Cholesterol and Health

Cholesterol and violence

A clear illustration of why low cholesterol is not desirable, by  Dr. Brownstein

More on cholesterol and heart disease

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Vitamin Issues - deficiencies are common in our refined Western diet. Here are some to pay attention to:
    Vitamin A  
    Vitamin B complex
    Vitamin C  
    Vitamin D  
    Vitamin K  
     and also Minerals

Vitamin Primer

Vitamin B complex (halfway down page)

Vitamin B12 http://www.westonaprice.org/vitamins-and-minerals/vitamin-b12 

B12Awareness.org - a serious, often hidden, neglected deficiency.  

See also Strengthening the Immune System

Vitamin D

Cod Liver Oil - a traditional source of vitamins A & D in proper proportions. 
Best sources listed here.

The Miracle of Vitamin D, by By Krispin Sullivan, CN
http://www.westonaprice.org/fat-soluble-activators/miracle-of-vitamin-d

Cod Liver Oil, The Number One Superfood by Krispin Sullivan

The new/ancient kid on the block - Fermented Cod Liver Oil (FCLO)

• Why Fermented Cod Liver oil, Why High Vitamin Butter Oil (BO)    

Test Values and Treatment for Vitamin D Deficiency
Dr. Joseph Mercola
http://www.mercola.com/2002/feb/23/vitamin_d_deficiency.htm

And a warning on Vitamin D from Krispin
http://sunlightandvitamind.com/  

Vitamin D testing...To test or not to test - only a rat bioassay really tells you! FCLO is way more effective.

GrassRootsHealth - a public health promotion organization focusing on vitamin D and the need for testing 

More on Vitamin D   

The  Vitamin D Council  The Web site of experts in the field of Vitamin D, who are concerned about the epidemic of undiagnosed Vitamin D deficiency. Lots of good info. Note their insistence that the toxicity of Vitamin D from natural sources is overblown, although they have a misplaced fear of vitamin A toxicity instead. Vitamins A & D need to be in balance.  Good levels of magnesium, zinc, B vitamins and vitamin K2 are also needed to utilize vitamin D.

On supposed toxicity of vitamins A & D

Sources: Cod liver oil & Butter Oil
http://www.4radiantlife.com/
http://www.greenpasture.org/   
www.hahnnaturalfoods.com   

Ultraviolet lamps for vitamin D may work better for some folks - www.sperti.com 

Vitamin K - The nutrient in butter that Dr. Price called the "X-factor" is now believed to be vitamin K₂.  Vitamin K2 is:

• Essential for proper blood clotting
• Essential for proper bone formation and strong teeth
• Protects against heart disease by inhibiting inflammation and calcification of arteries
• Plays an important role in the nervous system
• Essential for good fertility
• Works together with vitamins A & D to promote good health - Dr. Price observed remarkable healing in children when he gave them cod liver oil and butter oil together.

The best sources of vitamin K₂ are fermented foods and grass-fed animal fats, esp. butter.  Butter oil, made by Dr. Price's technique, centrifuging the especially nutritious early spring butter, is a concentrated source of K2. Green Pasture's Blue Ice Royal is a handy and quite tasty blend of FCLO and BO.

On the Trail of the Elusive X-Factor by Chris Masterjohn 

Secrets to  Dental Health - 

Vitamin K2 and Cranial Development
http://wholehealthsource.blogspot.com/2009/01/vitamin-k2-and-cranial-development.html

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Osteoporosis

Dealing with osteoporosis is a lot more complicated than just drinking your milk. –

Vitamin A On Trial: Does Vitamin A Cause Osteoporosis? by Chris Masterjohn
Discusses the importance of balance between vitamins A & D

More on Vitamin A here:
http://www.westonaprice.org/abcs-of-nutrition.html 

'How to Prevent Osteoporosis' by Dr. TB Katz reviews what is involved.
There are several VERY interesting articles on his site in the 'diet' section. Be aware that the TBK Diet (author’s initials) referred to is a hunter-gatherer type of diet, which generally omits grains and dairy products ("You would not be able to catch a deer and milk it."), which may be more austere than is needed, although it is on the right track.

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Minerals  
Copper & Zinc  
Iodine  
Lithium
Magnesium  
Molybdenum  
Selenium 
Silicon 
Strontium   

Mineral Imbalance & Hair Tissue Analysis - Copper Toxicity

Balancing mineral intake is essential to vibrant health, but can get complicated. Too much, as well as too little, of a particular mineral can upset the system. 

Copper-Zinc Imbalance:  Unrecognized Consequence of Plant-Based Diets and a Contributor to Chronic Fatigue  by By Laurie Warner, MA, CNC

Analytical Research Labs, Inc., recommended by one of the speakers at the 2007 WAPF Conference, is one of the most respected and experienced leaders in the field of mineral balancing using hair tissue mineral analysis. 
http://www.arltma.com/index.html 

Mineral Information Sheets from Analytical Research Labs http://www.arltma.com/MineralInfoSheet.htm 

See also ARL's newsletters and articles
http://www.arltma.com/Newsletters.htm 

Healing Chronic Illness by Theresa Vernon, L.Ac. (Speaker at 2008 WAPF Conference) Her website www.tvernonlac.com   

[My chiropractor feels that he gets just a good results from muscle testing (kinesiology), which has the advantage of being able to be done often.]

Copper information (This site has other good nutrient info)

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Magnesium - an important nutrient

One of the important nutrients that TB Katz refers to (above) is magnesium.  Magnesium deficiency is very common and is associated with cardiac arrhythmias, muscle cramps, migraines, metabolic syndrome (diabetes), increased risk of heart attack, and many other problems. Benefits of adequate magnesium - improves insulin sensitivity, helps correct abnormal lipoprotein patterns, reduces blood pressure, blocks migraine headaches, and many other benefits - see articles below.
   from Life Extension Magazine February, 2007. www.lef.org 

For lots more on Magnesium click here.   X

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On the Benefits of Raw Milk:
Why a campaign for Real Milk?

REAL MILK CURES MANY DISEASES
by J. R. Crewe, MD

Brucellosis - a misunderstood threat corrected by proper nutrition - ignored research from the 1940's. 

THE CASE FOR UNTREATED MILK at http://www.naturalmilk.org/, a Canadian Web site

Why Raw? http://organicpastures.com/whyraw/

Other info on Raw Milk

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Superfoods 

Spirulina is a tiny green spiral coils of algae packed with super nutrition. They harvest the energy of the sun, growing a treasure of bioavailable nutrients. For more information click on Spirulina.com  or Nutrex Hawaii

Chlorella, a green single-cell freshwater algae ,is a rich and balanced source of many nutrients that are essential to health but increasingly deficient in today's diet of processed and refined foods. Chlorella assists the body in detoxifying harmful air-, water- and food-borne 'heavy metals' and chemical pollutants . Source.

More info on chlorella http://www.mercola.com/forms/chlorella.htm

See also Strengthening the Immune System

Seaweed source: www.ironboundisland.com - good to add to salads and soups

More Superfoods listed at http://www.westonaprice.org/basics/guide-to-superfoods  

Edible Wild Greens:

     www.edibleweeds.com - Dr. Peter Gail's blog on wild greens

   Other info on edible weeds:
     Learn about making Nettle Soup    
     http://www.landscape-america.com/problems/weeds/edible.html
     http://oldfashionedliving.com/weeds.html 
     http://www.organic-nature-news.com/edible-weeds.html 

Cinnamon has beneficial qualities related here, here, and here. Please remember that carbohydrate restriction and plenty of healthy fats are keys to controlling blood sugar and blood lipids (not drugs and low fat diets). Cinnamon would be an adjunct to proper diet in controlling diabetes.

Turmeric also has beneficial qualities related here. 

Superfood recipe

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Vitamin C - Vitamin C Foundation

Whole, particularly raw, foods rich in the vitamin C complex are deficient in today's diet. When it comes to maintaining blood vessel integrity, vitamin C requires the help of bioflavonoids such as quercetin and rutin. While the public now has a better understanding of the need for vitamin C, very few are familiar with its intensified healing powers when combined with bioflavonoids. It's interesting that vitamin C produces hydrogen peroxide in the body to fight pathogens!

Research seems to indicate that an adequate dose of bioflavonoids to maintain vessel integrity is about 1/10 the amount of vitamin C consumed. For example, if you already have bruising or capillary fragility, something along the lines of 3 to 5 grams of vitamin C daily should be taken with 500 mg of mixed bioflavonoids.                 Alternatives Jan., 2008

Acerola - A bright red berry, Acerola contains the most potent source of natural vitamin C and bioflavanoids. For further information:

http://www.rain-tree.com/acerola.htm

I have ordered acerola powder from Wilderness Family Naturals

Amla - Another excellent source of Vitamin C complex is the Amla Berry. Source: Radiant Life http://www.radiantlifecatalog.com/sec.cfm/ct/2

Goji Berries from valleys of Tibet and Mongolia  - a very rich source of vitamin C and many other nutrients http://www.growgreens.com/page/page/2345565.htm

Camu - Royal Camu^TM has more food-sourced Vitamin C than any other known botanical 
   - highly recommended by another WAPF chapter leader 
   - from Whole World Botanicals wholeworldbotanicals.com/royalcamu. 
   - Pure Radiance C - made with acerola, & camu camu

The Amazing Health Benefits of Drinking Lemon Water
From the Idaho Observer, July 2004
http://www.proliberty.com/observer/20040711.htm

Vitamin C and Heart Disease

Vitamin C and Infections & Toxins 

Curing the Incurable by Thomas E. Levy, M.D., J.D. - on using high IV doses of vitamin C to assist the body in fighting pathogens and toxins.  Dangerous internal bleeding is a typical finding in severe toxicity, and is a typical symptom of severe vitamin C deficiency!
Read some chapters from Curing the Incurable and other information on Dr. Levy's  website
An oral high dose form - Liposomal encapsulated vitamin C   Summary  X  
I often use NOW C-Complex Powder in my superfood mix because I can get it locally
The advantage of a high quality natural source, such as Camu

Vitamin C heals - click on link to article

Vitamin C, The King of Vitamins 

X  Strengthening the Immune System  

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Vitamin E - should be taken in its natural E complex form. I take wheat germ oil. Other good sources include nuts and many vegetables. Research often uses an artificial form that is not effective.

Wheat Germ Oil  

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Acid-Base Balance   

Apple  Cider Vinegar - from NewsTarget.com 
Enjoy fresh produce and a healthy glow with apple cider vinegar
by Kelly Joyce Neff

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Grains -  their proper treatment                  (Grain Mills)   
"Sprouting, soaking and genuine sourdough leavening "pre-digests" grains, allowing the nutrients to be more easily assimilated and metabolized. This is an age-old approach practiced in most traditional cultures. Sprouting begins germination, which increases the enzymatic activity in foods and inactivates substances called enzyme inhibitors. These enzyme inhibitors prevent the activation of the enzymes present in the food and, therefore, may hinder optimal digestion and absorption. Soaking neutralizes phytic acid, a component of plant fiber found in the bran and hulls of grains, legumes, nuts, and seeds that reduces mineral absorption."
For the full story of grains and their proper treatment see
http://www.westonaprice.org/modern-foods/wheaty-indiscretions 
and do a page search for "sprouting."

or http://www.westonaprice.org/food-features/be-kind-to-your-grains

Why you don't want to eat boxed cereals

Some folks find they don't tolerate grains because of the gluten protein. Click here for info on gluten free meal preparation. 

Preparing grains for convenience:

To simplify having properly prepared grains ready to add to recipes, I prepare them in advance, soaking overnight (1 cup rice or barley, 2 cups water, 1/4 cup whey), cooking until tender, and then portioning into small containers to put in the freezer until needed. I portion the cooked rice into 6 containers, each containing 2 portions of about 12 grams digestible carbohydrate (doesn't include fiber) each serving. One cup of wild rice or barley, which are higher in fiber, yields 10 servings with about 10 gm carb each serving. 

Carb sources that need soaking (number of servings from one cup dry, to yield about 10 gm digestible carb):

Molybdenum - Beans are an excellent source of many nutrients. One of note is molybdenum. which is necessary to process the sulfur in foods into sulfate, which is  necessary for bones/joints and liver detoxification, and is necessary to  process the sulfites in wines, etc. See http://lpi.oregonstate.edu/infocenter/minerals/molybdenum/ 

Sue Gregg's handy way to make pancakes from whole grains using the Two Stage Process:  http://www.suegregg.com/about/c.htm 

Grain Mills

Family Grain Mill - http://www.internet-grocer.net/family.htm - well liked by several chapter leaders. Takes two runs through mill to get finer flour,
Also available at  http://www.radiantlifecatalog.com/prod.cfm/ct/5/pid/1120  or 
http://www.householdtraditions.com/family_grain_mill.htm

The WonderMill - http://www.thewondermill.com/ (speedy, but heats grain more)

The Kitchen Mill - http://waltonfeed.com/kitmill.html 

The  Blendtec Kitchen Mill www.blendtec.com/productDetails.aspx?id=49 - chapter leader comment on older model - very noisy and raises a cloud of flour dust.

Lehman's Nutrimill www.lehmans.com/jump.jsp?itemType=PRODUCT&itemID=5505 
     They also offer a hand crank mill

Some comparison comments

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Goitrogens (foods that inhibit thyroid function)
"It is very important to eat cruciferous vegetables such as broccoli, cauliflower, kohlrabi, bok choy, Brussels sprouts and cabbage every day for protection against diseases that may be induced by exposure to environmental estrogens. As raw cruciferous vegetables contain goitrogens, it is best to eat them fermented, because fermentation neutralizes these thyroid-depressing substances. (Cooking also neutralizes the goitrogens, but also deactivates I3C.)"
From Crucifers and Cancer, By John Foster, MD

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Fermented foods are a valuable part of traditions diets, and should be included in our meals today. Yogurt, kefir, sauerkraut and chutneys made by traditional methods are examples of useful fermented foods.

Explanation of lacto-fermentation
www.westonaprice.org/food-features/lacto-fermentation

Books covering fermentation:

Nourishing Traditions by Sally Fallon & Mary Enig

Wild Fermentation, The Flavor, Nutrition, and Craft of Live-Culture Foods, by Sandor Ellix Katz - 
review of a new book on fermenting foods
www.westonaprice.org/thumbs-up-reviews/wild-fermentation

Sandor's sauerkraut recipe
www.wildfermentation.com/makingsauerkraut.htm

Making Sauerkraut - on YouTube

Fermenting vegetables using kefir grains
http://users.chariot.net.au/~dna/kefirkraut.html

Another good book on cultured foods -
Truly Cultured - Rejuvenating Taste, Health and Community with Naturally Fermented Foods, A Cookbook and Nourishment Guide by Nancy Lee Bentley 
www.trulycultured.com 

Fermented beverages 

Kombucha - an excellent, very healthy beverage made from tea, sugar, and the kombucha culture. It tastes like sparkly apple cider.
http://users.chariot.net.au/~dna/kombucha.htm

http://www.happyherbalist.com/kombucha_brewing_guide.htm

Kombucha, The Balancing Act 
good guidance on managing the home production of kombucha
http://users.bestweb.net/~om/kombucha_balance/

Kombucha info and products - the heating pad looks useful, but expensive:
http://www.kombucha2000.com/  or

http://www.happyherbalist.com/ (For heating mat & panels, search for 'heating'. The mat is quite reasonable.) Using herbs in kombucha and elderberries  

Tips on improving your Kombucha brew

Local source of Kombucha culture

Available locally (bottled) at Phoenix or Claudia's -  http://www.gtskombucha.com/ 

Ginger - The Ginger People - interesting facts about and source of ginger products.  http://www.gingerpeople.com/

Iodine is a topic of concern because levels in this country are typically much lower than in countries like Japan, where people seem to be healthier. This Website has much info about this issue 
Iodine for Health http://iodine4health.com/index.htm 

Some interesting video's on iodine from Dr. Brownstein http://vitamincfoundation.org/videos/#BROWNSTEIN 
Dr. Brownstein's Clinic in West Bloomfield, Michigan

Jorge D. Flechas, M.D., M.P.H. on iodine:
http://www.helpmythyroid.com

"It has been thought that iodine deficiency only manifests as hypothyroidism. Work done by many researchers over the last few years has shown that iodine is utilized by many different sections of the body. Twenty percent of all of the iodine sits in the human skin. A lack of iodine in the skin manifests as very dry skin and skin that does not sweat when an individual becomes hot. In newborn children iodine is responsible for the development of the babies’ I.Q. Recent research shows iodine deficiency is felt to be the source of attention deficit disorder in children.

"Iodine is utilized by every hormone receptor in the body. The absence of iodine causes a hormonal dysfunction that can be seen with practically every hormone inside the body..." www.cancercontrolsociety.com/bio2005/flechas.html 

Dr. Abraham's Iodine Research
 www.optimox.com/pics/Iodine/opt_Research_I.shtml 

Natural Thyroid Choices www.naturalthyroidchoices.com 

Iodine Yahoo group - health.groups.yahoo.com/group/iodine 

Sources

http://www.quackcenter.com/iodoral.html - and lots of info

Selenium - trace mineral needed in small amounts

• Supports healthy thyroid
• Boosts immune function
• Potent antioxidant - needed for production for Glutathione peroxidase - a crucial antioxidant enzymes in the body
• Mops up toxic heavy metals, esp. mercury - Tuna & Mercury-Selenium Connection
• Researchers at Indiana University have shown that selenium activates and protects a gene called p53. This gene instructs your cells to repair damaged DNA - essential for cancer prevention.
• Sources - nutritional yeast, butter from grass-fed cows, ocean fish
• See also www.selenomethionine.com and http://www.embriahealth.com/exselen.asp    X  Y

Strontium - trace mineral needed in small amounts

http://www.worldhealth.net/p/273,5736.html

http://osteoporosis.about.com/od/treatmentoptions/a/strontium_supps.htm

• Stable strontium (not radioactive strontium 90) is one of the most effective substances yet found for the prevention and treatment of osteoporosis and other bone-related conditions
• The micro-architecture of bone is improved in bone-absorbing strontium - increasing the rate of bone formation. Strontium, magnesium and silica lay down a matrix that is later replaced by calcium in bone development.
• Strontium enhances the induction of human mesenchymal stem cells to differentiate into osteoblasts (bone builder cells). The human gene called CBFA1, which causes the osteoblast-osteoclast (bone breakdown cells) differentiation, is strontium dependent.
• Strontium Ranelate has been tested as a patentable drug and proved beneficial.
• Other more common, cheaper forms of strontium, such as strontium carbonate, are probably just as effective.
• Sources (if properly grown) - pignut hickory shoots, American persimmon, black tupelo leaf, red & white cabbage, black cherry juice, dandelion and dandelion wine, asparagus, grapefruit, onion, carrot, cucumber, cinnamon, Brazil nuts, red beets. (See Feb 2008 issue of Acres U.S.A., p. 29)
• Nutrients that support dense, strong bones are interdependent, and all are needed for optimal bone growth and strength. Besides strontium, they include calcium, magnesium, vitamin D, vitamins K1 and especially K2, vitamin C, potassium, copper, manganese, zinc, silicon and boron. 
  See Ultimate Bone Support http://advancedbionutritionals.com/ 

Silicon

The recent research confirms that silicon stimulates the formation of collagen, a protein that gives bones their strength and flexibility, joint cartilage its cushioning ability, and a scaffold upon which bone mineralization occurs. Silicon is important for joint cartilage and bone formation and maintenance.

The richest sources of silicon are unrefined grains of high fiber content, cereal products and root vegetables. Because it is made from grains, beer also is a dietary source of silicon. Nutritional yeasts are also a source of silicon.  Horsetail is also a rich source - best absorbed by making it into a tea.

http://www.ars.usda.gov/News/docs.htm?docid=9264

DE (food grade) is a source of silicon, in the form of silica - a small amount is absorbed into the blood stream and gradually dissolved.  X

http://www.orgonosilica.com/c-5-orgono-living-silica.aspx from horsetail

Good book "Silica-The Amazing Gel", by Klaus Kaufman

Silica and the Microbe's Kiss, by Charles Walters (from Acres U.S.A.)

Gluten Free Cooking

www.westonaprice.org/food-features/going-gluten-free - includes very helpful guidelines for gluten-free cooking

gluten-freerecipes.blogspot.com/ 

www.cookingtf.com/ 

Priscilla Smith, another WAPF Chapter leader, wrote a gluten free cookbook that is available to download for $5.  It is called, "Living, Loving, and Cooking with my Daughter - The Cookbook that explores the Art of Creating Nutrient-Dense Gluten-Free Foods." See 
www.nourishingyouandyourchildren.blogspot.com 

This blog author is a WAPFer and she makes gluten free sourdough bread regularly:
everythingfreeeating.blogspot.com/

Also, on the gfcfnn Yahoo group is a list of all of the recipes in NT that are gf and/or cf:
health.groups.yahoo.com/group/GFCFNN
It's in the files section under "Recipes from Nourishing Traditions."

A useful local website glutenfreetoledo.com/ 

Coconut flour recipes can be useful: 
www.tiana-coconut.com/coconut_flour_recipes.htm.

The Good Shepherd

The LORD God then said:
I will look for my sheep and take care of them myself, just as a shepherd looks for lost sheep...  I will be their shepherd and will let them graze on Israel's mountains and in the valleys and fertile fields. They will be safe as they feed on grassy meadows and green hills. I promise to take care of them and keep them safe, to look for those that are lost and bring back the ones that wander off, to bandage those that are hurt and protect the ones that are weak. I will also slaughter those that are fat and strong, because I always do right.

The LORD God said to his sheep, the people of Israel:
I will carefully watch each one of you to decide which ones are the strong sheep and which ones are weak. Some of you eat the greenest grass, then trample down what's left when you finish. Others drink clean water, then step in the water to make the rest of it muddy. That means my other sheep have nothing fit to eat or drink.
So I, the LORD God, will separate you strong sheep from the weak. You strong ones have used your powerful horns to chase off those that are weak, but I will rescue them and no longer let them be mistreated. I will separate the good from the bad.

From Ezekiel 34: 11-22 (CEV)