The 3 Exchange Diet…Exchange #2

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At Stanly Wellness Center, in addition to neurological correction and cellular detoxification, we provide nutritional consulting and weight loss protocols and support. Upon consulting and reviewing a patients current dietary habits, I typically recommend 3 core changes that people NEED to make to improve their health, balance their hormones, and reverse chronic disease. In last weeks article I shared with you the FIRST EXCHANGE in our 3 EXCHANGE DIET program. In today’s article I am going to uncover the second MUST CHANGE dietary EXCHANGE.


When you begin to reduce your carbohydrate intake, you naturally begin to consume more calories from fats and proteins. Unfortunately, for several decades, we have been told that fat is BAD and that adopting a low fat diet is best for peoples’ waistline and their health. As a result of this mis-information, Americans’ mindset has been deeply rooted in avoiding fat at all costs.

Walking through any American store, you will see that grocery shelves are loaded with low-fat and fat-free products. In fact, in America, we now have more low-fat foods and low-fat diets compared with any other part of the world. Despite this, we are still the most overweight and obese peoples on the planet. Why you might ask? It’s because fat was never the problem to begin with. At least not healthy fats like real butter, coconut oil, olive oil, pasture raised animal fats, etc.

What does this have to do with changing our oils? Currently, modern society has Americans getting the vast majority of their fats from Omega-6’s, eating too many toxic trans-fats, and getting way too little Omega-3’s. This leads to an inflammatory, hormone disrupting, cellular DNA damaging, cancer causing, disease spreading, miserable and shortened life span.

What are the fats we need to avoid?

You need to avoid damaged fats like trans-fats (hydrogenated oils), margarine being a prime example. When man alters food by forcing hydrogen molecules into non-hydrogenated oils just to make them more stable at room temperature thus extending the shelf life of candy bars and packaged foods, they do so at a cost to human health.  The body does not recognize these “foreign” fats and has a very difficult time eliminating them. This can, and does lead to major health consequences, which is why even now, our governing bodies advise people to stay away from trans-fats.

You also need to avoid vegetable oils. Vegetable oils are processed by chemical extraction using chemical solvents that produce quick, cheap, and abundant oils that can be used in processed foods and household cooking and frying. These oils are abundant in Omega-6’s which are more inflammatory, as well as being highly oxidized which forms free radicals that create DNA damage to your body and are unquestionably related to cancer. You can find these oils present in nearly every packaged food and salad dressing on the market. They include oils like soybean oil, corn oil, safflower oil, canola oil, cottonseed oil, and any other oil labeled “vegetable oil”.

Listed below are the fats you want to focus on.

  • Fish – wild caught sardines, salmon, and herring
  • Chia seeds and Flax seeds
  • Avocoado and Coconut both in its natural fruit form as well as the oils
  • Nuts like Almonds, Pistachios, Pecans
  • Unsweetened dark chocolate and powder as well as coconut and almond flours
  • Whole olives as well as extra virgin olive oils
  • Organic, grass fed, and grass finished meats, chickens and eggs

Next week we will uncover the third exchange in the 3 Exchange Diet.

At Stanly Wellness Center, we are eager and ready to help you and your families achieve the best health possible. If you are looking for help with your health or you know of someone who is suffering with poor health, call the office of Stanly Wellness Center at 980-355-7600 and schedule a FREE 15-minute consultation with Dr. Patrick Ess to see how he can help. We specialize in nutrition, detoxification and neurological correction. You can also refer to our website at for more information.

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Patrick Ess
Dr. Patrick R. Ess grew up in Buffalo, NY. There, he attended Daemen College for his undergraduate studies in Natural Medicine. After which, he graduated in 2002 from New York Chiropractic College in Seneca Falls, NY, with a Doctor of Chiropractic Degree. Dr. Ess has treated thousands of patients and changed their lives with care. He believes in educating the patient so that they are better able to make informed decisions regarding their health.

Dr. Ess donates his time to the community by educating people of all ages on a variety of health, wellness, and safety issues. He teaches people how to avoid work injuries, stress maintenance, weight loss and promote healthy lifestyles.

Along with his 2 wonderful children - Tristen (16) and Sara (14), Dr. Ess enjoys cycling, hiking, swimming, drive-in movies, and other outdoor activities. Together they promote a healthy lifestyle with regular chiropractic care.