It is always good to optimize your health by eating whole foods like apples. However, remember that too much of a good thing can throw your insulin levels out of balance.

Certain fruits and vegetables should be eaten in moderation because of their high sugar levels. For instance, potatoes ranked high on the list for vegetables, but are not necessarily the best choice because they cause increased insulin levels in most people.

Consider modifying your diet based on your personal nutritional type. You can discover what you metabolic type is by taking the simple test detailed in my book, TOTAL HEALTH Program.

The important thing to remember is what may be healthy for others is not necessarily healthy for you and vice-versa. And eating according to your nutritional type is really the only way to ascertain what is good for you.

In addition to eating what is tailored for your nutritional type, it is equally important to remember that omega-3 fats are essential to your health, as they help fight cancer. The best source for omega-3 is fish oil and cod liver oil. Unlike other sources such as walnuts or flax seeds, these two fatty acids are crucial to human health, DHA and EPA.

It important to realize that winter is just around the corner and for many of you that will mean that you will be getting much less sun exposure. That is why it is important to switch from fish oil to cod liver oil.

The best way to know whether your vitamin D levels are within safe limits is to check your blood level of vitamin D, but I know it's likely that many of you will not be doing that. So be on the safe side and switch over to cod liver oil now unless you know for sure that your vitamin D levels are being fulfilled.

When choosing your fish oil or cod liver oil, it is important to remember that not all brands are the same. You will want to do a little homework so you can determine the quality of the omega-3 fish or cod liver oils you consume.

1. Make sure that your brand is free of mercury and PCBs. This will not be on the label so you will need to:

   • Contact the manufacturer for their analysis
   • Review an independent third party that has analyzed the product
   • Hire a company to test the product yourself.

2. Confirm that there are very low oxidation products in the fish or cod liver oil.

   Fish and cod liver oil have long chain unsaturated fats (primarily EPA and DHA) and they are very susceptible to oxidation or damage. If the oil is not processed properly damage will occur. Many years ago nearly all the fish oils were oxidized. That is why when you mention cod liver oil to most anyone they turn up their nose in disgust. Typically, they only taste bad when they are oxidized.

3. Make certain your fish oil or cod liver oil has therapeutic levels of vitamin E in it.

Because fish and cod liver oils are very susceptible to oxidation and rancidity, nearly all manufacturers insert a small amount of one unit of vitamin E per teaspoon. This is sufficient to prevent oxidation of the fish oil in the bottle. However, after you consume it this is woefully inadequate. Your body will tend to oxidize the fish oil and much larger doses of vitamin E are needed to prevent the fish oil from going rancid in your body.

But you don't have to do all that research. In my clinical experience with my patients, I have found that the Carlson's brand of fish oil/cod liver oil is of an exceptional quality and purity and recommend it highly.

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