Diet



The therapeutic role of food is amazing. Unfortunately, we usually have quite a contemptuous attitude towards what we eat, and not always stop to think about what we put in our mouths. Well, maybe until the moment comes we want to loose some weight.

We are not (entirely) to blame. Stated by a medical doctor himself (Dr. David Servan Schreiber),  nutrition is barely taught in medical schools. With a minor exaggeration, the knowledge of our family doctors regarding the role of food "is probably less than that of an average reader of Cosmopolitan" (2011:173). Lacking proper guidance from those in the medical field we are taught to trust with our health care, we allow disease to set in and then proceed to consult a medical doctor who, most likely, will resort to a pharmaceutical therapy. Unless you are under the care of a practitioner of 'alternative medicine',  such as a chiropractor, you will not be encouraged to try any different approach. Not that I am denying the medical profession's valuable role in keeping us alive when our body is in crisis; but the fact remains that most MDs overlook our body's natural defenses and do not integrate its innate abilities in their approach to heal it or strengthen it.

Research is an ongoing process (and let's be thankful for that). So yes, academia changes its mind all the time -which makes matters even more confusing and complicated. More so when the latest 'diet' fad comes out, supported by a big marketing machine.
From everything I have read lately, there are two cutting edge recommendations on the connection between food and health that make the most sense to me:

• Avoid inflammatory substances
• Eat like hunters and gatherers


Inflammatory Substances


 Recent research shows that inflammation plays a key role in promoting decease. The overproduction of pro-inflammatory substances can be set off by different components such as stress, lack of exercise, toxins from our environement,  but most certainly food. For details on how these mechanisms work, I invite you to look into David Servan-Schreiber, Anti-Cancer. A New Way of Life (2007/2011) or for Dutch readers, into Drs. H. de Valk. Ziek door ontsteking (2011).

 In a nut shell: when our immune system is under the constant pressure of too many inflammatory agents, it can loose the battle.
I will return to emotional balance and physical activity later on. But for now, let's focus on a first-order instrument such as nutrition.

 First of all avoid foods with a high glycemic index (GI) because they make the insulin in the blood spike (refined sugars, legumes and grains) and this stimulates cell growth (the bad kind). Then you need to stay off processed foods because, as you know, they are full of toxins you just do not want in your body. Finally, be critical about stuff that 'looks' healthy but might not be: if possible buy organic and be suspicous of anything that is farmed. Most cows in industrialized countries are no longer raised in pastures nor are they grass-fed. They are often treated with hormones to fatten them faster, given a 'balanced meal' and injected with pharmaceuticals when they are ill. Battery farming has altered the diets of not only cows, but also goats, sheep, pigs, fish and chicken, eliminating many of the original benefits they might have provided in the past.

Eating like hunters and gatherers


The 'paleo' concept might seem new to many, but research into the eating habits of our forefathers in the context of health, started quite a while ago. The earliest scientific publications (by Dr. S.B. Eaton, PhD, and Dr. L. Cordain, PhD) go back to at least 1997. The prestigious Mayo Clinic published 'Cardiovascular disease resulting from a diet and lifestyle at odds with a Paleolithic gnome: how to become a 21st-century hunter-gatherer' in 2004. Dr. L Cordain, has written more than medical articles to share his findings.  His latest book is called The Paleo Answer (2012). 

But if you are interested in digging into academic publications on this subject, you could check out websites such as The Paleo Diet or Chiropractie Leiden.


 The 'primal' or 'paleo' way of eating has very much to do with what I discussed earlier under the caption 'Inflammatory Substances'. What Dr. L. Cordain basically says is that our human genes have not really changed a bit the past hundred thousand years. This would explain why our body cannot keep up with the rapidly changing environment and eating habits, ultimately manifesting desease. Our anscestor's diet consisted of vegetables, fruit, nuts, occassionally meat (from wild animals) and eggs. Today's surveys reveal that in Western socities, more than half of our caloric intake are from sources that did not exist when our genes were developping.

 Since Dr. L. Cordain's various scientific publications in medical journals, different books on 'paleo' have come out, written for the general public. Mark Sisson, an American athlete with pre-med background, published the Primal Blueprint series; Rob Wolff an American fitness-expert, coaches his audience with The Paleo Solution and Sara Frangoso has Everyday Paleo for the family approach. Paleo-teachings are starting to spread. For Dutch readers: Oergondisch genieten (2012) came out this year, with a very in-depth chapter on the paleo concept, explaining the basic idea.

Changing the Habit


 If you think you need more information on 'Paleo' or inflammatory substances, please look into the sources I provide above. Publications by Dr. L. Cordain and Dr. D. Servan-Schreiber specially, are full of reliable references, mostly articles published in respectable medical journals. 

 Getting out of our comfort zone is very tough though. I work on breaking the habit of being myself (with the help of teachers such as Joe Dispenza, D.C.) every day of my life! You just need to get passed "this is too hard" or "what can I eat then?" and "my social life will go down the tubes". Dare to take the giant leap to live a healthier more vibrant life. Believe me, you will never want to go back. You will feel far more energetic; your skin will look younger, your hair will get thicker and more shiny, and your nails will get stronger. Constipation will be something of the past; your joints will hurt less (or not at all) and listen to this...in the course of it, you will loose all extra weight! 

There really is an abundance of edibles to choose from that are good for us, tasty, colourful and nourishing. If you follow the guidelines, there are certain things you want to avoid completely (or as much as you possibly can); others that can be had in moderation, and finally the kind of nutrients you want to include in you daily diet. Depending on who you read, you will find that some researchers promote certain vegetables above others, or that some endorse meat and dairy products more than others do. My understanding is that certain vegetables are taken of the 'include' list, because the level of contamination and manipulation they are likely to have, outways the benefits (i.e. spinach, soyproducts). The same goes with meat: choose lean, preferably wild or organic meat, or otherwise keep it to a minimum. If you cannot buy organic produce, go for vegetables and fruit that have a hard skin (and you will be less likely to get chemicals into your body). In other words, stick to the guidelines but use your common sense!

 Dairy is something we started consuming when we domesticated animals. Thus, it may come to no surprise to you that a lot of people (more than you think) are lactose intolerant. Milk products upset my GI-tract big time. I have a chunck of cheese and ten minutes later I look pregnant. 
Besides the evolutionistic argument, many contemporary studies question if anybody should be having milk products when they hit adulthood (L. Cordain, PhD 2012:72-103; W. Willet, PhD Erasmus conference September 2011). This been said,  I don't think it will kill you to treat yourself to a Caprese salad (with fresh buffalo mozzarella) once in a while, or to a heavenly Catalan mató cheese (made with fresh goat milk) and a topping of honey!

 Include
•all vegetables
•all fruit
•eggs
•wild fish
•nuts
•seeds
•virgin oils (coconut, olive, nut, palm, grape)

 Occasionally
•starchy tuber vegetables
•wine
•wild rice
•dairy
•organic/wild meat

 Avoid
•refined sugar (brown or white);
•fructose;
•dextrose;
•all grains (cereal, bread, pasta, alcohol, etc.)
•rice
•beans
•peanut
•lentils
•soyproducts
•corn
•potatoes
•canned food
•processed foods (salad dressings, TV-dinners, etc.)
•all additives (preservatives, color and taste enhancers, etc.)

Healthy Options & Substitutes
•dark chocolate (70% or more);
•dried fruit (figs, dates, prunes, etc.)
•almond paste
•almond milk
•almond meal
•coconut flour
•agave nectar
•honey
•maple syrup
•coconut milk

Wild


 To most of us, 'wild' sounds like you have two options: a) get your gun and go hunting or b) pay a lot of money. 
But actually, there is a lot of 'wild' to be had that is not always expensive and you can just get in in your local (super)market. Obviously, availability depends on where you live and of the season. 
Where we are, I can easily find wild edibles to suit all budgets:

 •Alaskan pollock filet
•Alaskan wild salmon 
•cod
•sardines
•trout
•haddock 
•sword fish
•tuna
•mackerel
•cod
•herring
•scallops
•mussels
•sole
•dorade
•lobster
•rabbit
•pheasant
•dove
•deer
•goose
•wild boar
•Scottisch highlander
•elk
•hare
•partridge
•woodcock
•mountain goat

Super Foods

 According to Harvard Pilgrim Health Center, many foods are labeled as "superfoods" due to claims of extraordinary health benefits. The foods are generally whole, natural foods that contain various vitamins, minerals or antioxidants. The belief is that by incorporating a variety of these exceptionally healthy foods, one can improve overall physical health.
Various dietary and health experts (among them Dr. L. Cordain and Dr. D. Servan-Schreiber and Mayo Clinic) have created lists of “superfoods”, stating great nutritional benefits.
According to The Mayo Clinic, the foods that carry superior nutrition, or the "top health foods", are solid sources of dietary fiber and various other vitamins and minerals. They offer phytonutrients, or plant-based nutrients considered exceptionally healthy, as well as antioxidants, which support the body's immune system and may reduce the risk of heart disease and other illnesses.
To reap most benefits from “superfoods”, Harvard Pilgrim Health Care suggests choosing a variety of “superfoods” in various combinations. They also suggest working on adding multiple colors of super foods to your meal plate. Various colors of foods offer different nutrients as well, so this will maximize your range of nutritional benefits. 
This is my list of 'superfoods':

•almonds and walnuts provide healthy fat as well as protein and fiber. Almonds also have more calcium than other nuts, and one serving of almonds offers half the body's vitamin E requirement.
•blueberries prevent urinary tract infections and are rich in vitamin C and fiber. 
•salmon is a popular super food for its healthy omega-3 fat content;
•broccoli is often listed for its dense amount of nutrients, including antioxidants that can reduce risk for multiple diseases such as diabetes and some forms of cancer. 
•sweet potatoes offer valuable amounts of fiber; vitamins B-6, C and E; folate and potassium which slow the aging process, contribute to reduced cancer risk, stabilize high blood pressure, and protect the eyes.
•pumpkin contains beta-carotene, Vitamin C, potassium, phytonutrients.
These nutrients may improve eye health, help prevent plaque buildup and hardening of arteries, reduce risk of some cancers, boost the immune system.
•spinach contains lutein, betaine, vitamins A, B, C, E, folate, iron, and calcium, as well as other nutrients which may help to maintain healthy vision, boost the immune system to help protect against chronic disease, and may have benefits for hair and skin.
•apples contain antioxidants, especially Vitamin C, and lots of soluble fiber pectin.
These nutrients may protect cells from damage, improve the immune system, keep blood vessels healthy, lower cholesterol, stabilize blood sugar and help the body absorb iron
•maca is extraordinary rich in nutrients and is full of phytonutrients, fatty acids, vitamins and minerals trace. It boosts our energy, improves fertility in both men and women and has amazing health benefits. It is also known to lower blood pressure and strengthens our immunity.
•spirulina and chlorella are known to carry the highest concentration of any protein as well as is one of the top sources of Iron. It is also rich in antioxidants, builds our blood and boosts our immunity. It also contains Gamma-Linolenic Acid which can give us healthy silky hair and skin.
•goji berries from Tibet are highly rich in anti-oxidants, fiber and an excellent source of Vitamin C. These berries carry more beta carotene than carrots, more amino acids than bee pollen and more iron than spinach. They protect our bodies from diseases like cancer, cures eye problems, lower blood pressure, control diabetes and is a powerful anti-fungal food.
•coconut increases energy, efficiently burns fat and improves thyroid function. It also helps in absorbing fat soluble vitamins and other important nutrients. Raw coconut is a great source of manganese, iron and fiber. Coconut is low in natural sugars too. Eaten by the Polynesians for centuries as a staple food could be the explanation why this tribe has the lowest rates of heart disease in the world.
•macademia nut is a high energy-heart healthy food contains large amounts of B-complex vitamins, fiber and minerals.
•chia seeds are a top source of zinc, magnesium and thiamine and the high selenium content completes the protein content of this “superfood”.
•cacao beans are one of the richest sources of antioxidants, iron, magnesium and chromium of any food in the world. Cacao improves blood circulation, reduce blood clotting and lower cholesterol. It magically raises levels of serotonin in brain and stimulate endorphins; thus it is a great anti-depressant and mood elevator. Cultivated for thousands of years by Aztecs was once used as a currency as it was so highly valued ancient superfood.
•brazil nuts are a top source of zinc, magnesium and thiamine and the high selenium content completes the protein content of this “superfood”.
•cashew nuts are rich in phosphorus, magnesium, zinc and carry antioxidant properties that protect us from heart ailments and cancer.

Supplements


 Vitamins are quite a controversial topic. Part of the reason is that the market is rather 'unregulated'. So there are lots of products out there that are bad quality and are not made with pure components. Take my advise and don't just look at the price per unit but make sure to check labels! This being said, I find there is enough evidence to sustain that for most of us, it is advisable to take dietary supplements.
I have always exercised a lot and started feeling joint soreness somewhere around my fortieth birthday. A Glucosamine/chondroitin anti-inflammatory compound in the right proportions has helped keep further degeneration in check. 
I like to take my daily dosage of vitamin C (1000 mg) and keep to a healthy helping of vitamin D (2000IU/day) because of their ability to help fight cancer. Living in the northern hemisphere I am sure I am sun-deprived. Last but not least, I take a daily fish-oil supplement for an extra omega-3 boost to keep general inflammation at bay.
For us ladies, cranberry supplements are a saviour. Do not get talked into antibiotics next time you have a bladder infection before treating yourself to a high dose of cranberry! I take it as soon as the first symptoms manifest and it works like a charm!
Depending on your personal health condition or goals, you might need to adjust your vitamin cocktail. 

What about calcium and bone health?


 I get this question a lot. Specially from women going into menopause. I say to them: don't be afraid to loose the milk mustache! The milk processing industry loves to make us believe that the minute we quit having a daily helping of dairy products, our bones will turn into powder. Funny enough, a cohort of research shows that in countries where most milk is drunk, there is a higher incidence of bone fractures!
There is no denying that milk is an important source of calcium, but I am convinced there are many healthier alternatives: nuts and seeds; meat, fish and poultry; turnip, broccoli, kale, oranges, black strap molasses, to name a few.
Also, there is the critical role of vitamin D that medical doctors seem to forget (vital for calcium absorption) and, last but not least, exercise! Physical activity is so important in so many ways, that it deserves its own tab! But in the context of bone health, it's this simple: the more strain you put on your bones, the more they will keep their density.



Getting the hang of it


I can see how at first, it might seem difficult to digest all this information, specially if it is new to you.  
Friends ask me: "what do I have for breakfast from now on?"; "what do I do next time I go to a restaurant?".
It is far less complicated than you think. Start off by looking into some 'paleo' cookbooks, blogs and websites till you get the hang of it. Before you know it, you will be making your own 'paleo' creations!

 Cookbooks:












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