Too much iron?

Many people are aware that low levels of iron in their body can lead to anaemia, with symptoms such as fatigue. But few realise that too much iron can result in a potentially fatal condition.

Meat picture from Shutterstock

Normally, if we have enough iron in our body, then no further iron is absorbed from the diet, and our iron levels remain relatively constant.

But the body also has no way of excreting excess iron. In a condition called hereditary haemochromatosis, the most common cause of iron overload, the mechanism to detect sufficient iron in the body is impaired and people can go on absorbing iron beyond the normal required amount.

Untreated, haemochromatosis can result in scarring to the liver (cirrhosis), liver cancer, damage to the heart and diabetes. These problems are the result of excess iron being deposited in the liver, heart and pancreas. Haemochromatosis can also cause non-specific symptoms such as fatigue, loss of libido and arthritis. In some, it results in a shortened lifespan.

The most common cause of hereditary haemochromatosis is a mutation received from both parents, in a gene called HFE.

Around one in every 200 Australians of European heritage have a double dose of this gene fault and are at risk of developing the disorder. Haemochromatosis is much less common among people who aren’t of European ancestry.

Approximately 80 per cent of men and 60 per cent of women who have inherited this gene fault from both parents develop high iron levels. And of those who do, up to 40 per cent of men and 10 per cent of women will develop health problems.

Diagnosis

Actual blood iron levels are generally normal in those with haemochromatosis, as excess iron in the body is stored in tissues like the liver. So haemochromatosis is diagnosed by testing blood iron indices called transferrin saturation and serum ferritin levels.

Transferrin is a protein that transports iron around the body; ferritin is a protein that stores iron. The more iron in the body, the more ferritin that is made. Those with the haemochromatosis generally have high transferrin saturation and serum ferritin levels.

These proteins are very important in minimising tissue damage from iron, as iron that is not stored in ferritin or bound to transferrin is very toxic to cells.

If abnormal iron indices are identified, then genetic testing is usually the next step. Sometimes a liver biopsy is also required, to assess the degree of excess iron and whether there is permanent scarring of the liver.

There is debate among experts over whether everybody should undergo genetic testing for the disorder, even if they don’t display symptoms.

Those who argue for blanket screening claim that if a person is at risk, knowledge of their condition will allow them to have their ferritin levels monitored, and they can seek treatment to prevent severe problems.

Arguments against the practice include the high cost of genetic screening, and the fact that many people who have the genetic risk don’t go on to develop the disorder.

Treatment

Donating blood is the primary form of treatment for haemochromitosis. Red blood cells contain haemoglobin, which is very high in iron – removing red blood cells therefore removes iron.

While there’s no doubt that people with very high iron levels due to haemochromatosis require treatment through donating blood, the evidence is less clear for those with only slightly elevated iron levels.

A research study call Mi-iron is underway in Melbourne, Brisbane and Perth to examine whether there are benefits to treatment when there is only moderate iron excess.

In this study, individuals will either have their iron levels normalised or left untreated without the person knowing which is the case (there’s more information here about how this is achieved). Various symptoms are being assessed before and after the intervention to see if people with haemochromatosis who don’t have severely elevated iron levels benefit from treatment.

Media campaigns may encourage us to eat more red meat, in part to make sure that we get enough iron. But with haemochromatosis, there can be too much of a good thing.

Martin Delatycki is the director of the Bruce Lefroy Centre for Genetic Health Research at Murdoch Childrens Research Institute. He receives funding from National Health and Medical Research Council, Friedreich Ataxia Research Alliance, Friedreich Ataxia Research Association.

  • “Signs and symptoms of iron deficiency may include brittle nails, swelling or soreness of the tongue, cracks in the sides of the mouth, an enlarged spleen, and frequent infections.

    People who have iron-deficiency anemia may have an unusual craving for nonfood items, such as ice, dirt, paint, or starch.”

  • Best way is to get a blood test done. A bit inconvenient, but it’s the best way to get a true indicator of what your iron intake is like. While there are general guidelines for men and women, everyone is different and what’s “enough iron” for one person might not be enough for someone else. E.g. a pre-menopausal woman that does high-impact exercise (e.g. long-distance running) will generally need more than a pre-menopausal woman that is sedentary.

    Blood tests showed that my iron levels tend to be quite low even though I do get the recommended amount of iron in my diet, so I usually take a good iron supplement for 1 month out of 4.

Are Saturated Fats Good Or Bad For You?

Dietary guidelines cite the fact that saturated fats can increase LDL cholesterol, which is also known as bad cholesterol because it’s a major risk factor for heart disease. Others claim saturated fats are not a problem.

So is saturated fat a saint or sinner? Or could the search for a single culprit miss the inevitable subtleties of a multifactorial problem such as heart disease?

These are complex questions so let’s start with what cholesterol and fats actually are and the different types.

Cholesterol is a waxy substance found only in animal products. It’s an essential component of our bodies, easily made within the body. A diet high in particular saturated fatty acids can increase cholesterol production, assisted by genetic factors, to levels that dramatically increase the risk of heart attacks.

Fats in food

The fats in food are categorised on the basis of their chemical structure as saturated, monounsaturated or polyunsaturated. Polyunsaturated fatty acids are further divided into omega 3s and omega 6s (here’s a more detailed description).

Individual foods are defined by the major type of fatty acid they contain. So olive oil is tagged “monounsaturated” although 16 per cent of its fatty acids are saturated and 9 per cent are polyunsaturated.

A “polyunsaturated” margarine spread may have 45 per cent polyunsaturated fatty acids, 30 per cent monounsaturated and 25 per cent saturated. That’s less than the 70 per cent saturated fat content of butter, but it’s not an insignificant amount by any means!

Fats in blood

Being insoluble in liquid, fats and cholesterol are carried in the blood in protein-fat compounds (called lipoproteins) that vary in their density and function.

Low-density lipoproteins (LDL) carry cholesterol from the liver and can deposit it in plaque on the walls of the coronary (and other) arteries. This can restrict blood flow and, aided by inflammatory reactions, plaque can block an artery causing heart attack or stroke.

That’s why LDL cholesterol is often tagged as “bad” (high LDL levels may also be responsible for erectile problems in men). LDL cholesterol can also bind to another heart disease risk protein called apolipoprotein(a) or Lp(a).

High-density lipoproteins (HDL) carry stray bits of cholesterol back to the liver for disposal and are therefore “good”. The ratio of total to HDL cholesterol to LDL cholesterol now appears to give a stronger correlationwith heart disease than LDL levels on their own.

Triglycerides are the form of fat circulating in the blood immediately after meals that are available to cells for energy and likely to be used during physical activity. Any excess, which can come from too much ingested fat, carbohydrate or alcohol, is stored as body fat.

High triglyceride levels frequently accompany high LDL, low HDL and upper body fat. The omega 3 fats found in fish may help lower triglycerides.

Types of saturated fat

Of the many saturated fatty acids in foods, three (myristic acid, palmitic acid and lauric acid) have the greatest effect in raising blood cholesterol.

Large quantities of shorter chain fatty acids (especially caprylic and capric found in foods such as butter, goat and cow’s milk cheeses, and coconut) can increase triglyceride levels.

Some saturated fatty acids such as stearic acid (in meat fat and chocolate) can increase triglyceride levels, but have no effect on blood cholesterol.

Lauric acid, one of the major fatty acids in coconut oil, may raise both LDL and HDL. This makes it less “bad” than its total saturated fat implies. Still, while coconut oil may be better for LDL blood cholesterol than butter, it’s not as good as liquid oils, such as safflower oil.

All this may sound a little complicated (and it is) but there’s something simpler at the heart of the issue that’s much more important.

Foods vs nutrients

Claims that saturated or unsaturated fats are “good” or “bad” are distorted by ignoring their food sources.

Consider that the same quantity of saturated fat is found in 35 grams of cheese, 35 grams of white chocolate, 70 grams of potato crisps, 90 grams of roasted cashews, a small (145 grams) rump steak, a tablespoon of lard, 50 grams of polyunsaturated margarine, a small custard tart and 15 grams of hollandaise sauce!

The same goes for other fats. Monounsaturated fats, for instance, are the dominant type of fat in chicken noodle soup, eggs, peanut oil, avocado, liquorice, almonds, rolled oats, chocolate chip muesli bars and chicken nuggets.

It would clearly be a nonsense to assume these foods were nutritionally equivalent, but judging only their content of saturated or monounsaturated fat creates that absurdity.

Early studies using liquid oils added to a standard diet reported that unsaturated fatty acids lowered blood cholesterol.

In Mediterranean populations, most unsaturated fats come from olive oil and nuts — foods with wide range of other beneficial components. But in North America and Australia, major sources of unsaturated fats include products such as frying oils and spreads.

Until fairly recently, spreads were made by partially hydrogenating (adding hydrogen atoms to) liquid oils. The same process was used for oils for commercial frying, snack foods, confectionery, pastries, biscuits and crackers and anything with a crisp coating.

It took scientists years to realise that partial hydrogenation produces an unsaturated, but nasty trans fatty acid called elaidic acid. This fat raises LDL cholesterol, lowers HDL cholesterol, increases inflammation and has a string of other undesirable effects.

Other processes are now used to make spreads, but we have no way of identifying other foods with elaidic acid as it need not be labelled in Australia. It was recently found in margarine sold in remote communities.

Saint or sinner?

Going back to the question we started with, whether saturated fat is a saint or sinner depends on the quantity consumed and on other features of the food containing it.Picture: Steve Hooton/Flickr

One oft-quoted review of observational studies concluded there was no association between saturated fat and heart disease.

But one of the authors of the paper is supported by Unilever and two are “supported by the National Dairy Council”, so there are clear conflicts of interest involved. One also receives support from the National Cattlemen’s Beef Association.

What’s more, major flaws in the study’s methodology have been pointed out.

Food companies complicated matters by producing many low-fat foods with sugar and refined starches replacing fat. This has been counterproductive although randomised controlled trials have establishedstrong evidence of benefit by substituting unsaturated fats, especially those from seafood.

The fact is, the diversity of foods containing saturated and unsaturated fats in modern diets is a major source of confusion. A simple way through the muddle is to follow dietary patterns associated with low levels of heart disease and other health problems. This also helps avoid the absurdity created by thinking in terms of individual nutrients rather then whole foods.

My bias is for Mediterranean dietary patterns that favour few highly processed junk foods, cheese and yoghurt rather than butter and only modest meat intake.

The basis of the day’s meals includes a variety of fruits, vegetables, legumes, nuts and grains, with extra virgin olive oil, herbs and spices. Foods high in butter or sugar are enjoyed on special occasions. It’s an enjoyable and proven healthy way to eat.

Rosemary Stanton is a nutritionist & visiting fellow at the University of New South Wales. She does not work for, consult to, own shares in or receive funding from any company or organisation that would benefit from this article, and has no relevant affiliations.

The Paleo diet is LAST?

According to US News and World Reports latest rankings of the top 31 diets…

The Paleo Diet is DEAD LAST.

In other words, there are 30 other diets they consider to be “healthier” than the one based almost entirely on organic vegetables, free range and grass fed meats, no grains, chemicals, preservatives or additives.

Seriously?

A diet that literally consists solely of EATING REAL FOOD is outranked by diets that consist of drinking shakes that have ingredients that sound more like a chemistry set than a food item?.

Why green beans and peas are safe for Paleo

Some folks might not realize that green beans and peas are both considered legumes-which are not typically allowed on the Paleo diet. Yes our lovely little green friends did in fact come from the family as they’re both pods! If you think about the popular saying “peas in a pod” or just the green bean itself, a long green pod with little seeds inside.

So what makes these two delicious staples an acceptable forgiveness on the Paleo diet food list?

Key points going for them is they’re both immature and eaten fresh (not dried). I don’ t mean immature like that annoying little kid down the street. I mean immature like they have not been fully grown on the pod, allowed to dry on the vine and dried to a rattle when you shake it kind of maturity.

This matters a great deal because lectins are released into seeds during the drying process. When the pod is allowed to stay on the vine that long, and the inside seeds dry to continue the strain of the plant, this is where things get most toxic as far as lectins go. Also, green beans and peas have both been genetically engineered through the ages to be eaten fresh and slightly immature. I’m talking about basic selective breeding here, nothing fancy and unwanted like GMO.

Fresh is the key word here. You can sit in your garden and happily pop open a pod of peas and be happy all day long. The same for green beans. Both of these plants are harvested before any such drying or releasing of lectins goes into the beans themselves. The beans we’re leery of on the Paleo diet are the sort of beans that have been dried or picked when they  are completely ripe. The green beans and peas that humans pick to eat do not reach full maturity.

Let’s See the Numbers!

Looking at the numbers here, we find that green beans and peas are pretty low on the danger list as far as the amounts of phytates and lectins. The phytates in green beans is reduced even further by simple cooking from 150 mg phytate/100 grams serving size to a paltry 52 mg phytate count. Now, peas do have more phytates so if you’re super sensitive then eat them in low quantities. Peas started with 384 mg phytates/100 gram portion to a reasonable 158 mg phytates when cooked. So it’s safe to say that approximately 60% of phytates are removed by soaking and cooking at 100C for about ten minutes. I was unable to locate numbers on lectins.

Judging from what I’ve seen in my own garden, this can also go for okra. Have you ever let an okra pod reach “full” maturity then try to actually eat the thing? Um yea, that’s not happening. At least from what I’ve seen, the only thing fully mature okra is good for (besides seed harvesting) is drying it and crafting it into an Autumn harvest wreath for the front door. Or perhaps making rope, paper, or cloth of some sort. It’s extremely fibrous, and yes my front door actually does don the Autumn harvest wreath of my accidental-mature-okra-fest.

 

Stephanie Stuart

Tubers

Tubers aren’t considered strictly paleo, but often people who are extremely active or consider themselves athletes may include them in their diet. Tubers are beneficial to athletes because they have a high Glycemic Index (GI) number, meaning they have a high amount of starch that is converted to sugar once consumed. People who are athletes or very active may choose to consume tubers, which are a complex carbohydrate, after workouts in order to refuel the stores of glycogen and carbohydrates that have been lost. For athletes, an additional 60-100 grams of carbohydrates, per hour of strenuous activity is often necessary to provide the body with the proper nutrition.

Why sugar makes us sleepy (and protein wakes us up)

John Updike, in his short story “Plumbing,” summarized human nature thusly: “We think we are what we think and see when in truth we are upright bags of tripe.” This is a tragic fact that we spend most our lives trying to forget. Although we like to imagine ourselves as the driver – our consciousness is in full control – that belief is a lovely illusion. In reality, we are mere passengers aboard the body, strapped to a fleshy engine that is driving us.

Consider the orexin system. Secreted by a small cluster of neurons in the hypothalamus, orexin is a neuropeptide that regulates an astonishing array of mental properties, from sleepiness to hunger. People with chronically low levels of orexin suffer from narcolepsy and obesity; many also have cataplexy, which occurs when the experience of strong emotions triggers a sudden weakening of skeletal muscles. (Laughter makes them go limp.) Studies have shown that injecting mice with orexin increases metabolism, largely because it makes the animals more active. The reverse is also true: low levels of orexin make people feel rundown and tired. This helps explain the mechanics of sleep deprivation, as keeping monkeys awake for extended periods all but silences their orexin cells. (However, studies show that the exhaustion can be quickly cured with an injection of the peptide.) In many respects, orexin acts like an internal gas pedal, as even slight twitches in the system can dramatically shift levels of activity.

The reason the orexin system is so important is that it links the needs of the body to the desires of the mind. Several studies have demonstrated that the intake of sugar can decrease the activity of orexin cells, which is probably why we want to nap after a carb heavy lunch. This phenomenon also begins to explain the downward spiral of obesity triggered by our warped modern diet. Because we eat lots of refined sugars, washing down Twinkies with cans of Coke, we continually reduce levels of orexin in the brain, which then reduces levels of physical activity. In other words, we get fat and sleepy simultaneously.

However, not every food has such perverse consequences. It’s long been recognized that meals high in protein are both more filling and less exhausting, which is why we’re always being told to snack on almonds and follow the Zone Diet, with its balance of carbs, protein and fat. (This study, for instance, found that protein rich breakfasts significantly improved cognitive performance.) Although the biological mechanism behind this dietary wisdom has always been unclear, that’s beginning to change – we finally understand why consuming protein can be an effective weight loss tool. The answer returns us to orexin.

According to a new paper in Neuron led by scientists at the University of Cambridge, consuming foods high in protein can increase the activity of orexin neurons. This, in turn, leads to increased wakefullness and bodily activity, helping us burn off the calories we just consumed. Furthermore, eating protein in conjunction with glucose – adding almonds to Frosted Flakes, in other words – can inhibit the inhibitory effects of sugar on orexin. The sweetness no longer makes us tired.

The researchers demonstrated this effect in a number of ways. They began in situ, showing that clumps of orexin cells in a petri dish got excited when immersed in a solution of amino acids. (Neighboring cells in the hypothalamus revealed no such effect.) Then, they moved on to in vivo experiments, studying the impact of an egg white slurry of live animals. This protein meal not only increased orexin activity in the brain, but also led to a dramatic surge in locomotor activity, as the animals began scurrying around their cage. The effect persisted for several hours.

The last sequence of experiments explored the impact of different nutrient combinations on the orexin system. Although the scientists assumed that the inhibitory presence of glucose would more than compensate for the excitatory influence of protein, that hypothesis turned out be incorrect. Instead, consuming even a little protein canceled out the curse of sugar, especially when the foods were consumed simultaneously. (When the animals ate protein first, and then swallowed a chaser of glucose, orexin neurons still showed a decrease in activity. So make sure your dessert has some protein in it.)

The importance of this research is that it reveals how the details of a meal – and not just the sheer amount of energy consumed – can dramatically influence the response of the body and brain. Not all calories are created equal; our mental gas pedals are controlled by factors we’re only beginning to comprehend. As Updike surmised, we really are just big bags of tripe, seeking sustenance.

These experiments also document, at a biochemical level, why the modern American diet is such a catastrophic mess. The typical supermarket is filled with processed foods where the only relevant “nutrient” is some form of sweetener. (So-called “added sugars” – they are injected into food during manufacturing – now account for 16 percent of total caloric consumption. That’s 21.4 teaspoons of sugar and corn syrup every day.) While such snacks are unfailingly cheap and tasty, they also lead to sudden spikes in blood sugar and a reduction in orexin activity. We eat them for the energy boost, but the empty calories in these foods make us tired and sad instead. (There’s some suggestive evidence that chronically low levels of orexin can increase the likelihood of depression.) And so we keep on swilling glucose, searching for a pick-me-up in all the wrong places.

This time I mean it: I’m going to start snacking on almonds.

Jonah Lehrer

How to fight everyday food guilt

If you started the year with the resolve to lose weight, then right about now your good intentions are most likely a distant, unwelcome memory.

And good on you! Because diets are bad for you.

But don’t just take my word for it.

“Almost everyone who goes on a weight loss diet puts the weight back on sooner rather than later,” says author of If Not Dieting, Then What? Dr Rick Kausman.

“One-third to two-thirds of people end up heavier than before they started the diet. Weight loss dieting is also the commonest pathway towards developing an eating disorder,” says Dr Kausman who is also a director of the Butterfly Foundation and has 25 years experience running a weight management and eating behaviour clinic.

Instead of embarking on another year of dieting deprivation and inevitable failure Dr Kausman prescribes an alternative solution.

1. Don’t blame yourself for past dieting failures

Diets are marketed as a quick-fix solution not just for losing weight but also for solving all of our life’s problems.

“It’s incredibly seductive and I don’t blame anyone for getting on the diet wagon”, says Dr Kausman. “But you are not to blame for all these years of dieting and failing when it is the process of dieting itself that has failed you.”

“The first thing is to get people to start being a bit more gentle and kind to themselves.”

2. Practice mindful eating

We live in an environment that’s designed to encourage eating, even when we’re not hungry.

Dr Kausman advises people to assess where they are on a ‘hunger-fullness scale’ before and after they’ve eaten to become more aware of what and how much food their body is really hungry for.

The hunger-fullness scale is a zero to 10 scale. Zero is starving, eight is overfull and ten is stuffed full. The ideal for eating is a two, says Dr Kausman.

“Two is nicely hungry. It’s when our physiology is turned on really beautifully for food to be entering into our body and all the hormones and chemicals are working in our favour. Aim to stop at about five which is nicely full and satisfied.”

The other part of mindful eating is becoming aware of why you’re eating when you’re not hungry.

“It might be for difficult life reasons. But even if people do have difficult life issues that are causing them to eat when they are not hungry, we can still work on the less difficult reasons and then people can quite quickly start to feel empowered in an area of their life where they normally feel disempowered.”

3. Eat without guilt

One reason people develop a dysfunctional relationship with food is because it’s often served with lashings of guilt.

This is particularly the case for women, especially if their natural body size and shape is different from the current cultural ideal. To stem the guilt, we often eat more quickly so as to hide our shameful appetites.

“If we eat quickly we end up eating much more than what our bodies really want,” says Dr Kausman

“Many of my patients will say that they will wait until their partner is out of the room and then they will gobble food down quickly because they have been made to feel guilty about eating,” says Dr Kausman.

“This isn’t helpful because often they are not even tasting their food. People need to work on not feeling guilty about eating so then they won’t have to gobble it down. They can then enjoy it and then be more aware about when they are full.”

4. Prioritise self-care

Most diet and exercise advice focuses on the physical. When people reach a point of physical exhaustion they are allowed to rest and recuperate. This is not usually the case for emotional exhaustion.

“As a society we have been focusing on the wrong “W”‘, says Dr Kausman. ‘We need to shift the focus from ‘weight’ to ‘wellbeing’.”

“We have a finite amount of emotional energy. If people are pushing themselves too hard they can run out of spare emotional energy. That makes it harder for them to look after themselves in a whole range of ways – including when it comes to eating.”

“Food is the quickest, simplest, easiest way for us to take care of ourselves if we don’t have the time and emotional energy to look after ourselves in other ways.”

5. Any movement is good movement

The biggest fitness trends of the minute share one thing in common: extreme exercises, often in extreme conditions.

This is disempowering argues Dr Kausman.

“The diet model in general is the unhelpful Biggest Loser-style no-pain-no-gain message’, he says. ‘That is wrong, unhelpful and disempowering.”

And no, before you CrossFitters/Tough Mudders/HIIT devotees and Bikram Yogis go ballistic in the comments, this isn’t a personal attack on you.

“If you like to push yourself hard then there is nothing wrong with that”, says Dr Kausman, “But to think that this is the only way we can be fit for life is wrong. Whatever we can do is worthwhile and we need to look for opportunities where we enjoy moving our bodies.”

6. Focusing on positive body image

“Our culture doesn’t support it, but we all come in different shapes and sizes. It is the beauty of human diversity”, says Dr Kausman. “That’s what we are meant to be like.”

A better resolution for the New Year instead of the deprivation of weight loss dieting, according to Dr Kausman, is to become aware of the negative self-talk – and the unrealistic expectations around body shape that are so prevalent in our culture. We need to practice letting go of the negative commentary rather than dwelling on it and believing it.

“It’s a bit scary to give up on the idea of the bikini body but it’s about being brave enough to allow your weight to settle where it is meant to be for you.”

“It’s a trade off but after a long history of dieting failures, most of my patients are prepared to give it a go.”

KASEY EDWARDS

The fat revolution

America has been on a low fat diet for decades now and the results are in. We are fat, sick and cranky. Plenty of studies have shown the pointlessness and even danger of lowfat diets. Why haven’t we heard about them? In 1972, a cholesterol-lowering diet was proved to increase mortality. The study and its results were never published. When Gary Taubes asked the leader of the survey why not, he got a revealing answer: “We didn’t like the results.” At least we find an element of honesty there. When results from science disagree with what the scientific priesthood has been preaching, you don’t need to know. To be fair, in some cases the contradictory evidence is made public, as in the Women’s Health Intervention study in 2006. Yet in almost the same breath the experts brush it aside saying it doesn’t change their recommendations.

The Fat Revolution is packed with information about what studies have been done and what they really say. Some might think this could get a little boring but Christine Cronau spices it up with things like quips from funny-man Tom Naughton. Tom points out that no matter what T. Colin Campbell says, feeding rats isolated dairy proteins proves nothing “because most rats don’t milk cows. The ones who do don’t have the technology to separate the proteins.” Cronau goes on to look at why the real science is suppressed or twisted and comes face to face with the same answer as everyone else who does this exercise. Some call it the universal motivating force. The symbol for that force looks a little like this: $$.

The soy industry at some point must have realized that soy-based food won’t have much fat in it, so they worked hard to convince everyone that fat is dangerous. The rest of the processed food industry has its financial motives for withholding fat from their customers. This works out well for the pharmaceuticals because the result of a lowfat paradigm is a lot of sick people with suboptimal brain function who can easily be convinced that there is a drug for every ailment.

Don’t the doctors know better? The one or two nutrition classes they take in medical school should make them experts, right? Well, they’re on the same lowfat diet as everyone else. One researcher has estimated that 90 percent of the published medical information is false. These data points should give you a hint (if you’re not on a lowfat diet) at what your doctor knows.

The real effects of saturated animal fat in the diet for adults and children are covered in detail. Cronau makes some controversial observations about exercise. The bottom line is that exercise has little effect on weight. She doesn’t say exercise isn’t good for you. Moderate exercise is healthy but isn’t the key to losing weight. In 2006, data collected on thirteen thousand runners indicated that while long-distance runners are leaner, they still got fatter every year. Experts concluded that they needed to get more exercise. I didn’t carefully do the math on this but my impression is that by the time you are fifty years old you would need to run half-way around the planet to stay thin. Some people might have a problem with that. I have no problem giving this book a thumbs UP.

This article appeared in Wise Traditions in Food, Farming and the Healing Arts, the quarterly magazine of the Weston A. Price Foundation

Christine Cronau and Tim Boyd

Taking the fear out of eating fat

For many years we have been told over and over again that fat is unhealthy, and most people actually do believe it. Therefore, in an attempt to be “healthy,” many people avoid eating fat.

When I work with clients who claim they eat “healthy” I always ask them to explain what that means. The typical responses I hear are:

  • “I never eat fatty red meats, only chicken or fish once or twice a week.”
  • “I don’t use butter or eggs because I’m watching my cholesterol.”
  • “My doctor told me to use margarine to avoid the heart disease that runs in my family.”
  • “I’m trying to lose weight so I count fat grams, and buy everything fat-free.”

I have to give my clients some credit because they are simply doing what they have been told to do. The only problem is that what they have been told to do just doesn’t work. In fact, the clients I see who eat low fat diets are usually the most unhealthy people that I work with. They typically suffer from symptoms of depression, fatigue, anxiety, mood swings, hypoglycemia, insulin resistance, constant and insatiable hunger, gall bladder problems (gas, bloating, “acid-reflux,” loose stools), hormonal imbalances, and even lack of menstruation in young women. Women on lowfat diets especially complain that their hair is dry and brittle and falls out easily and their skin is dry and wrinkly. And, as crazy as it sounds, they almost always want to lose weight!

Even though most people on low fat diets don’t feel healthy, they still believe that somehow avoiding fat will make them healthier. The medical community, junk food industry and the media have done an incredible job convincing the American public that fats are bad for us. Fats have been blamed for everything from clogging our arteries to causing cancer. And fats are definitely the most popular scapegoat for our national health obsession—obesity!

But is fat really to blame?

Is Fat Fattening?

Despite the fact that tasteless, fat-free foods are being shoved down the throats of the American public, our country keeps getting fatter and fatter. Yet the TV keeps trying to convince us that fat-free foods make us thin and healthy. So in the futile attempt to do the “right” thing, most people are cutting all the fat out of their diet and wondering why they aren’t losing weight. There are a few reasons for this.

Low fat Diets Make You Hungry

Have you ever tried a low fat diet and felt like you were starving to death? Fat actually sends a signal to your brain to tell you when to stop eating. So, if you don’t get enough fat in a meal, you will never feel completely satisfied and will usually end up overeating. I’ve had clients admit to eating a whole box of fat-free cookies, and then say it was OK because the cookies were fat-free! This type of binge eating is very common for people on low fat diets, and can essentially lead to more weight gain. Including good fats when you eat helps to control and regulate your appetite so you don’t have to eat as much to feel satisfied.

Low Fat=High Carb

Another problem with low fat diets is that low fat means high-carb. And high-carb eventually leads to low blood sugar. When your blood sugar drops, your body goes into a storage mode and your metabolism slows down. Also, when you eat high-carb foods you trigger the release of insulin, which tells your body to store fat. Not to mention that your energy level drops with your blood sugar, so if you eat a high-carb diet you will most likely lack the energy you need to exercise. Including good fats with every meal helps to keep your blood sugar stable. This maximizes your metabolism by providing your body with a steady supply of fuel to burn throughout the day.

Low Fat=Low Protein

People on low fat diets typically avoid protein foods from animal sources because they contain saturated fats. This is not a very wise choice for most people because the only complete source of protein found in nature comes from animals. Not getting enough protein in your diet can lead to symptoms like weakness, fatigue, dry and brittle hair and nails, slow wound healing, chronic infections and sugar handling problems.

Another sign of protein deficiency is poor muscle tone. Often people on lowfat diets find it nearly impossible to lose weight or build muscle, no matter what they do. Even though they work out two hours a day four times per week, many dieters complain that they still fail to see the results of all their hard work when they look in the mirror. The reason for this is that they simply lack the protein they need to build strong muscles.

Also, the amino acids that we derive from protein are used to make neurotransmitters (brain chemicals) that actually help to control our appetite, reduce cravings and balance mood swings. The best way to overcome intense cravings for sweets and starches is to eat three balanced meals at regular intervals throughout the day. A balanced meal is protein-based and includes natural sources of carbohydrates and plenty of good fats!

So you’ve probably figured out by now that avoiding fat in your diet doesn’t make it magically melt off your body. The truth is that eating fat does not make you fat. In fact, you don’t even have to feel guilty when you eat fat because fat is essential to our health. The human brain is over 65 percent fat, our hormones are made from fat, and so is the outer layer of every single cell in the body. Fat keeps our skin healthy, enhances our immune system, stabilizes our blood sugar and prevents diabetes. Good fats benefit our heart, normalize our blood fats and cholesterol, and even prevent cancer! Here are a few steps to help you add good fats to your diet:

1. Avoid Reduced-Fat Products

Our media-induced fear of fat in this country has created a market for over 15,000 reduced-fat products! These products completely fail to live up to their claims, not to mention that they don’t even taste good. Have you ever had a fat-free product that tasted better than the original? The fact is that when they remove the fat, they have to put something back in, and that “something” is usually more sugar, sodium, artificial flavourings, binding agents and other chemicals.

Don’t be afraid to eat real food. The closer to nature, the better it is for you. Choose foods in their whole state. Do your best to avoid processed, pre-packaged foods, especially those that are reduced-fat products.

2. Replace Margarine with Butter

We have been told to eat margarine because butter raises our cholesterol and is bad for our heart. The truth is that margarine eaters have twice the rate of heart disease as butter eaters (Nutrition Week 3/22/91 21:12).

We’ve also been told that saturated fats, the kind that are in butter, clog the arteries. But according to a study published in The Lancet (1994 344:1195), the fatty acids found in artery clogs are mostly unsaturated, not saturated, as we have been led to believe.

Butter is a natural fat, made from cream. Margarine is an artificial concoction of chemicals. Not only does butter taste better, but it’s good for you. Butter is a source of fat-soluble vitamins A, D, E and K, and important trace minerals magnesium, zinc, chromium, selenium and iodine. Purchase organic butter produced without the use of hormones, steroids and antibiotics. Raw butter from pasture-fed cows is even better.

3. Replace Processed Vegetables Oils with Traditional Fats

For many years the media have told us to replace saturated fats with unsaturated fats, like those from vegetable oils. This advice does more harm than good. In the process of producing vegetable oils, toxic chemicals and high temperatures are used to extract the oil from the seed or bean. In this process virtually all of the nutritional value has been destroyed, not to mention that the high temperatures turn the oil rancid before you even bring it home.

Even worse, most of the vegetable oils that end up in packaged foods have been partially hydrogenated, a process that rearranges the fatty acid molecules, turning them from the natural cis configuration into trans fats, most of which do not exist in nature. Not only are trans fats difficult to digest, they have been implicated as a cause of both cancer and heart disease.

According to Dr. John Lee, MD, of California, “Trans fatty acids enter our metabolic processes but are defective for our bodily uses. Our cell membranes, our hormone synthesis, our immune system, our ability to deal with inflammation and to heal, and many, many, other vital systems all become defective when trans fatty acids substitute for the health-giving  fatty acids. Unknowingly we are poisoning ourselves.”

The best fats for us to eat are those that generations thrived on before Quaker and Nabisco became household names. These traditional fats include butter, lard, tallow, olive oil, coconut and palm oils—fats that you don’t hear about too often on TV!

Butter

Butter is a rich source of fat-soluble vitamins A, D, E, and K. The saturated fat in butter actually enhances our immune function, protects the liver from toxins, provides nourishment for the heart in times of stress, gives stiffness and integrity to our cell membranes, and aids in the proper utilization of omega-3 essential fatty acids. Butter will add extra nutrients and flavour to your vegetables, whole grain breads, and sautéed dishes.

Lard

Lard is a traditional fat, the mention of which causes us moderns to cringe. Yet lard is a healthy, natural fat. Lard is rendered fat from pork and is mostly mono unsaturated. Lard can be a wonderful source of vitamin D. Traditionally, lard has been used and enjoyed for pastries and frying potatoes—until the vegetable oil industry took over. Don’t be afraid to experiment with lard in your kitchen, it will add lots of flavour to your food.

On a side note, I worked with a client from Mexico who was here visiting her daughter over the summer. The mother was 85 years old, very strong and healthy, and had not one wrinkle on her beautiful face. Her skin was incredible! It was so soft and silky, not at all dry, scaly or wrinkly like the skin I’m so used to seeing with most of my clients. I just had to ask her what kind of fats she eats. Her daughter translated my question to her mother and then replied, “She said she eats mostly lard. I can’t believe it! I keep telling her that’s not good for her, but she just won’t listen!” Us silly Americans!

Tallow

Tallow is used in traditional cultures for its health benefits. Tallow is rendered beef fat and is a very stable fat for frying.

Olive Oil

Olive oil has been used for thousands of years for its many health benefits. Olive oil is a rich source of antioxidants, relieves the pain and inflammation of arthritis, normalizes blood fats and cholesterol, stimulates strong gallbladder contractions and is known for increasing longevity. Olive oil can be used for sautéing at moderate temperatures and is a perfect base for salad dressings. However, it is important not to use olive oil as your only fat—you need the nutrients found exclusively in animal fats and too much mono unsaturated fat without a balance of saturated fats can cause problems.

Coconut and Palm Oils

These tropical oils are rich sources of saturated fat, especially lauric acid, which has strong antifungal and antimicrobial properties. They are extremely stable and can be used in baking, frying, sautéing and especially for making popcorn!

My favourite way to eat popcorn is the following: Melt 1 tablespoon coconut oil in large pot over high heat, add 1 cup organic popcorn and cover. Once popcorn starts to pop, shake pan over flame until all the kernels have popped. Melt 1 stick of organic butter in small pan, crush 2 cloves garlic into the butter, add ¼ cup naturally fermented soy sauce and 1 teaspoon cayenne pepper. Pour evenly over popcorn. Then sprinkle ½ cup of grated “stinky” cheese (asiago, romano, or parmesan) and Celtic sea salt (to taste) on popcorn. Serve with chunks of salami or sausage from the farm.


Sidebar

Priming Your Gallbladder for Fats

Is your gallbladder ready for fat? If you’re an American, chances are you’ve experienced problems with your gall bladder at one time or another. Typical gallbladder symptoms include: gas (especially burping after meals), a full or heavy feeling after meals, bloating, “acid reflux” (after meals and at night when lying down), pain in right side radiating into right shoulder blade, loose or light coloured stools that float.

Two things that the gallbladder doesn’t like are bad fats and no fats. Bad fats, like processed vegetable oils, are difficult to digest and put a lot of stress on the gallbladder. The gallbladder is a little sac that sits along side your liver. The liver produces bile, a substance made from cholesterol that emulsifies fat and makes it easier to digest. The gallbladder stores and concentrates bile, then secretes it into the small intestines when fats are present. If you don’t eat fat, the gallbladder won’t get any exercise and can begin to atrophy.

If you’ve eaten mostly bad fats in your life or have spent many years on a low fat diet, chances are your gallbladder will need a little work before you will be able to completely digest generous amounts of good fats in your diet. Start by practising good digestive habits (discussed in the Spring 2002 issue) and enhance your digestion with raw apple cider vinegar. Mix 1 teaspoon with 2-4 ounces water and drink with meals. A nice acid environment in the stomach stimulates the gallbladder to do its job.

Other helpful remedies include Swedish Bitters, 1 teaspoon in water taken just after meals, and lacto-fermented foods such as saurkraut and beet kvass.

Coconut oil is very easy on the gall bladder because the preponderance of short- and medium-chain fatty acids it contains do not require bile salts for digestion. If you are just beginning to add fats to your diet after many years of low fat foods, your best choice in the start is coconut oil.

Lori Lipinski

The Official “Can I have…” Guide to the Whole30®

One of the most active sections of our free Whole30® Forum is the “Can I Have…” section. This is where Whole30’ers ask about ingredients that they wish to include as part of their Whole30 program—things like bee pollen, mesquite flour, or banana almond pan-fried discs.*

Sometimes, we wonder if people really want to eat these things, or if they’re just trying to stump us.

The forum is a great venue for these kinds of questions, but it can be a bit cumbersome to search, and as new people are joining every day, the same questions are asked over and over again. So today, we’re going to give you all of the most common “Can I have…” questions and answers all in one place, along with our most helpful tips to maximize your Whole30 success.

Note, anything in italics below are not official “rules” of the Whole30—they’re just suggestions from us to you, based on our experience, and the experience of the 100,000+ people who have done our Whole30 program in the last four years. So, you know, you don’t have to accept our helpful suggestions… but you probably should.

*Yes, yes but only if you’re not baking with it, and every time you ask us about pancakes on the Whole30, Ryan is sad. 

Before You Ask, “Can I Have…”

Before you even read this list, please make sure you’ve done the following: 

Read the Whole30 Program details.

No, really read it. Don’t ask if quinoa is okay, because we spell it out clearly right there in the rules.

Read your labels.

Before you ask whether Cholula hot sauce, Tessemae’s balsamic salad dressing, or a  banana über bar* is compliant, read the ingredient list! If all of the ingredients are okay, the food is okay. If it contains an off-plan ingredient, then it’s out for your Whole30.

*Yes, yes, and no, because of the added sugar.

Remember, added sugar is about the ingredients, not the nutrition label.

The amount of sugar listed on the nutrition label has nothing to do with whether something is Whole30 or not. Nutrition labels round to the nearest full digit, so just because something says “0 grams” next to “sugar” doesn’t mean there’s no added sugar! Look for any form of sugar (real or artificial) in the ingredient list. If it’s there, it’s out for your Whole30.

On the Whole30, Can I Have…

Almond Flour: Yes

Yes, you can have almond flour, but it’s context-dependent. You can use it in place of breadcrumbs in your meatballs, to dredge a piece of chicken, or to thicken a sauce or stew.  You may not use it for Paleo baking—to make muffins, pancakes, bread, cupcakes, cookies, pizza crust, or anything of that nature. We call those recipes Sex With Your Pants On foods, and they are expressly off-limits during your Whole30.

Almond Milk: Make your own

Though it may exist somewhere, compliant commercially-produced almond milk is hard to find.  Ingredients  like sugar (in any form) or carrageenan will render store-bought almond milk off-limits for your Whole30. The alternative is to make your own—but remember, no added sweetener!

Tip: Nuts and seeds aren’t your best fat choice, in general, and drinking your food is always less healthy than eating it. So when it comes to almond milk, even if you make your own… we’d rather you just eat the almonds once in a while!

Arrowroot powder: Yes

Arrowroot powder is a fine choice as a thickener and can be especially helpful in sauces and gravies. Like almond flour, though, it’s not appropriate for use in baked goods.

Bacon: Read your labels

It’s really, really hard to find bacon without any added sugar, but if you can, you’re in the clear. We’ll even help you out—you can order Whole30 Approved bacon from US Wellness Meats, check with your local natural foods store, or (even better) ask a local farmer or butcher shop.

Tip: Factory farmed pork is one of the unhealthiest and most mistreated animals in our farming system, and these animals tend to store toxins from their environment and feed in their fat. Since bacon is more fat than meat, that grocery store bacon is really not a healthy food choice. Want more info? We dish the details in our Bacon Manifesto.

Bean Sprouts: Yes 

The plant part of the bean is fine to eat. The problematic compounds are found in the seed (bean) itself.

Bragg’s Amino Acids: No 

Bragg’s Amino Acids are derived from soy, and all forms of soy are out for your Whole30. A great Whole30-compliant substitute, however, is Coconut Secret’s coconut aminos. Tastes just like soy sauce!

Buckwheat: No

Buckwheat falls into the category of plants that we call pseudo-cereals. These products are not botanically grains, but contain compounds that may cause similar problems, which is why we rule them out for your Whole30.

Cacao (100%): Yes

Cacao (or 100% cocoa) is great when used as a savory spice (our Mocha Steak Rub, found in It Starts With Food, is a great example), but you can also feel free to add it to your coffee or tea, or brew it Crio Bru-style. But per the rules of the program, it’s not okay to add cocoa to dates and other fruits to make chocolate-y confections. Read our Great Cocoa Debate for details.

Canola Oil: Yes, reluctantly (because sometimes, you have to dine out)

While we don’t think vegetable oils are a healthy choice (understatement of the century), we don’t expressly rule them out on the Whole30. If we did, you’d never be able to eat outside of your own kitchen, because all restaurants use them in cooking. We wanted to create the healthiest program possible, but we also need it to be do-able for those who travel for business or pleasure, or simply want to dine out during the month.

Tip: Eliminate the consumption of vegetable oils at home, even if you’re not on the Whole30, and make sure the rest of your diet is focused on the most nutritious choices possible, especially if you dine out frequently.

Carob: Yes 

While Carob is technically a legume, carob powder is generally made from the pod of the plant and not the seed. Since all of the potentially problematic parts are contained in the seed, it’s A-OK to eat parts of the plant other than the seed during your Whole30.

Chia: Yes

These “seeds” aren’t the same botanical family of seeds that we eliminate with grains and legumes, so that makes them fine to eat during your Whole30.

Tip: Chia isn’t likely to cause you any serious trouble, but it’s not the omega-3 super-food it’s made out to be, either. We explain why in It Starts With Food, but in summary, chia should be treated like any other nut and consumed in limited quantities.

Citric acid: Yes

This is a common and acceptable additive in canned or jarred foods, like tomatoes or olives.

Coconut flour: Yes

Yes, you can have coconut flour, but it’s context-dependent. You can use it in place of breadcrumbs in your meatballs, to dredge a piece of chicken, or to thicken a sauce or stew.  You may not use it for Paleo baking—to make muffins, pancakes, bread, cupcakes, cookies, pizza crust, or anything of that nature. We call those recipes Sex With Your Pants On foods, and they are expressly off-limits during your Whole30.

Coconut Water: Read your labels

Most coconut waters are technically compliant, containing only natural sugars from the coconut. However, some brands add sugar to their ingredients, so read your labels. Anything with added sugar is out for your Whole30.

Tip: Coconut water is essentially a “light” fruit juice. If you’re involved in endurance athletics, work in a profession that leaves you prone to dehydration, or just want a refreshing treat, coconut water can be a fine choice for rehydration. Just don’t let coconut water take the place of plain old water in your daily routine.

Coffee: Yes

Yes, you can have your coffee. You’re welcome. You can drink it black, add compliant coconut milk or home-made almond milk, or add cinnamon or vanilla beans to the brew.  But remember, Whole30 guidelines exclude milk, cream, non-compliant milk substitutes, and added sweeteners—including stevia (more on that below). For more of our recommendations regarding your coffee consumption, read our Coffee Manifesto.

Tip: Regarding “Paleo” coffee creamer… sigh. We know there’s a recipe out there where eggs, coconut milk, dates, and some voodoo magic are combined with prayers to create a thick, creamy concoction that can take the place of your cream and sugar (or Coffeemate) and once again transform your undrinkable black coffee into sweet, creamy caffeine. Technically, we suppose, you could do this and still stay compliant, but we really wouldn’t recommend it. Instead, we’d encourage you to take a look at why you need this at all. Do you really like coffee, or are you drinking it for the hit of sugary flavor?

Chips: We’d rather you didn’t

It’s possible – some might even say easy – to find sweet potato, beet, or vegetable chips that meet the Whole30 ingredient standards. It is not easy, however, to consume those chips in a way that’s true to the spirit of the Whole30. It’s pretty hard to find a suitable place for them in our meal planning template (no, half a bag of ‘Sweets and Beets’ is not an appropriate way to “fill the rest of your plate with vegetables”), and even harder to stop yourself from eating them when the designated serving comes to an end. In fact, for most of us, chips of all kinds are a bonafide food-with-no-brakes. So these chips fall into that deep, dark area of less-healthy foods with technically compliant ingredients. Eater beware.

Dark Chocolate: No

Anything less than 100% cocoa (cacao) is off-limits during your Whole30. Even the really dark chocolate is still candy.

Dates: Yes

Dates are a great way to add that hint of sweetness to a sauce (like the Char Siu pork from Well Fed), or stuffed with almonds and wrapped in (compliant) bacon as a fancy-schmancy appetizer.

Tip: These little sugar bombs pack a big punch—they’re as close to candy as you can get on the Whole30. We recommend against using them as a “treat” to feed your sugar dragon.

Flax Seeds: Yes

These “seeds” aren’t the same botanical family of seeds that we eliminate with grains and legumes, so that makes them fine to eat during your Whole30.

Tip: Flax isn’t likely to cause you any serious trouble, but it’s not the omega-3 super-food it’s made out to be, either. We explain why in It Starts With Food, but in summary, flax should be treated like any other nut and consumed in limited quantities.

Fruit Juice: Yes, preferably just in small quantities to flavor dishes

Fruit juice is the only acceptable added sweetener on the Whole30. (We had to draw the line somewhere.) Use it to flavor sauces, soups, or entrees.

Tip: While drinking a glass of fruit juice may be technically compliant… we really, really wouldn’t recommend it, even if you juice it yourself. Juicing strips many of the nutrients out of the fruit, but still leaves all of the sugar. We’d much rather you just eat the fruit.

Guar Gum: Yes

This is a common and acceptable thickener, often found in canned coconut milk.

Green Beans: Yes

The problem with legumes comes when you consume the seed. As with snow peas or sugar snap peas, green beans contain a tiny, immature seed, and a big, green pod. As such, we’re not worried about the potential downsides—and if green beans are the worst thing in your diet, you’re doing okay.

Gum: No

All chewing gums contain some form of added sweeteners (including xylitol) that aren’t acceptable under Whole30 guidelines.

Tip: Chewing sends a message to your body that food is coming. If you spend a lot of time chewing, but not eating, your body is going to get quite confused in its responses. Consider brushing your teeth more frequently or chewing on mint leaves or fennel seeds as a fresh-breath alternative.

Hemp Seeds: Yes

See chia and flax.

Hummus: No

Traditional hummus is made from garbanzo beans, which are a legume. However, there are some really yummy hummus-like dip recipes out there, like this one from Jennifer at Living Grainlessly.

Kombucha: Read your labels

We like the probiotic benefits of ‘booch, and we think it makes a fine addition to your Whole30 menu. Just read your labels carefully—sugar listed in the ingredients generally means that it was added after fermentation, and that’s a no-go.  Some varieties, like GT Dave’s Enlightened flavors, have fruits and fruit juices added, which are just fine.

Larabars: Read your labels, and use with caution

Most (but not all) varieties of Larabars are acceptable during your Whole30, so read your labels. (The Peanut Butter and Jelly bar is out for obvious reasons.)

Tip: We recommend using Larabars as emergency snacks, or fuel during endurance athletics. They’re as close to candy as you can get on the Whole30 (with dates as a binder), so don’t use them to satisfy sugar cravings. Your brain doesn’t know the difference between a Snickers bar and a Larabar!

Mayonnaise: Make your own

You’ll be hard-pressed to find a commercial mayonnaise that doesn’t contain off-plan ingredients—generally, added sugar. (Even the “olive oil” mayo is mostly soybean oil!) The good news is that making your own compliant mayo is easy! Check this how-to video from Melissa Joulwan, author of Well Fed.

Mustard: Read your labels

Mustard is a fine choice, just read your labels carefully. French’s Yellow is compliant, but beware your Dijon—it often contains white wine, which rules it out during your Whole30.

Nutritional Yeast: Yes

Just consider your source carefully and make sure the option you choose is gluten-free. Also, please don’t use it to make vegan cheese.

Paleo Bread: No

What we actually wanted to say here was, “Hell, no.” Buying (or baking) Paleo Bread during your Whole30 is an exercise in missing the point. We’re asking you to change your food habits, here, not just the ingredients. Bread is as SWYPO as it gets, and is still a nutrient-poor food choice, pushing more nutritious foods off your plate. Finally, bread (even if it is made from coconut flour) is the very definition of “food with no brakes!” Just say no, and sandwich your meat in a lettuce leaf, portobello mushroom caps, or toasted sheets of nori instead.

Paleo Ice Cream (YoNanas): No

This. Is. Ice. Cream. Unlike plain frozen fruit, or fruit blended into ice cubes, the only purpose of this confection is to replicate the taste, texture and reward sensation of ice cream. (Don’t tell us you’d get the same satisfaction from a frozen banana because we call your bluff.) Plus the addition of cocoa, nut butters, nuts, or other fruits to your creamy concoction… this is straight SWYPO, and it’s off-limits during your Whole30.

Pancakes: No

Sometimes, we feel like if we have to have one more conversation about pancakes, we might explode. No, you can’t have pancakes. Yes, even if they’re just bananas and eggs. First, they are explicitly ruled out in the Whole30 program guidelines. This should be enough of a reason, but in case you’re still wondering why (they’re just bananas and eggs!)…

Pancakes in any form do not encourage success with the Whole30 program. Reaching your health goals depends on committing to both the rules and the spirit and intention of the program. The Whole30 is designed to change your relationship with food, first and foremost. And the psychological impact of eating pancakes as part of your healthy eating, life-changing plan cannot be ignored.

Eating eggs, a banana, and some olive oil is not the same as combining those ingredients into a pancake. There are studies that show that how your brain perceives the food influences satiation. This is often cited with liquid food (smoothies or shakes, as we reference in the back of It Starts With Food), but experientially we see this with whole foods as well, depending on how they are combined. Pancakes bring up a totally different psychological response than frying some eggs and eating a banana. And it’s that psychological response that we are trying to target with the program.

You may not have an affinity for pancakes, but we find that most people who complete our program do best without any of these comfort/trigger/reminiscent-of-the-SAD-stuff-you-used-to-eat foods. So, because we need to create one program that applies to as many people as possible, we rule these Paleo recreations out. In our vast experience, this sets everyone up for the best Whole30success possible. And, of course, what you choose to do after your 30 days are up is entirely up to you.

Protein Shakes: Almost Always No

Almost all protein powders (like whey, casein, soy, or pea) contain off-limit ingredients. Besides, anything you can get from protein powder (except maybe chemical extractives, added sweeteners and strange-sounding isolates) you can get from whole foods during your Whole30. In addition, formulated and processed meal-replacement shakes like Shakeology or Visalus are always off-limits. These products don’t even come close to our definition of real, whole food—and they’re packed with off-plan ingredients like pea protein and stevia.

However, protein powder from approved ingredients like crickets (in Chapul bars) or 100% egg white are allowed on the Whole30, provided they contain no sweeteners. As always, though, liquid food is still not encouraged. Got it?

Tip: We want you to spend a month learning to appreciate real food, how it tastes, the work it takes to prepare, and how it works in your body. You can have your shaker cup back in 30 days; for now, focus on starchy veggies and lean protein after a workout. Hard-boiled eggs, compliant deli meat, smoked salmon, or tuna are easy, portable protein sources to take with you to the gym.

Quinoa: No

Quinoa is another one of those pseudo-cereals. While it might not technically be considered a grain, it contains properties that could be similarly problematic to your body, which makes it off-limits for your Whole30. The same guideline applies to buckwheat, amaranth, and other gluten-free grain substitutes.

Safflower/Sunflower Oil: Yesreluctantly (because sometimes, you have to dine out)

While we don’t think vegetable oils are a healthy choice (understatement of the century), we don’t expressly rule them out on the Whole30. If we did, you’d never be able to eat outside of your own kitchen, because all restaurants use them in cooking. We wanted to create the healthiest program possible, but we also need it to be do-able for those who travel for business or pleasure, or simply want to dine out during the month.

Tip: Eliminate the consumption of vegetable oils at home, even if you’re not on the Whole30, and make sure the rest of your diet is focused on the most nutritious choices possible, especially if you dine out frequently.

Salt: Yes

First, salt makes your food delicious. Second, when you cut out processed and packaged foods, you remove the vast majority of sodium from your diet. Adding salt to your Whole30 plate won’t push you over reasonable sodium limits, and if you avoid salt altogether, you run the risk of an electrolyte imbalance (not to mention serious food boredom). We encourage a mix of iodized table salt and sea salt.

Smoothies: We’d rather you didn’t

This is a very popular question, with a very unpopular answer. Smoothies (generally made using lots of fruit) are technically compliant on your Whole30, but we strongly recommend against it. Food that you drink sends different satiety signals to your brain than food that you chew. So when you drink your meal, your brain isn’t getting the feedback it needs to tell your body that it’s had enough of what it needs. Plus, smoothies are generally really fruit-heavy, and starting your day off with a liquid sugar-bomb sets you up for cravings, hunger, and volatile energy levels throughout the day. In summary, we’d rather you just eat the food, and skip the smoothie.

Snap/Snow Peas: Yes 

Snow peas (and snap peas, and green beans, and romano beans) are fine during your Whole30 – even though they’re botanically legumes. The problem with legumes comes when you consume the seed. Snow peas contain a tiny, immature seed, and a big, green pod. As such, we’re not worried about the potential downsides of consuming these “veggies.”

Stevia Leaf: No

While it’s not highly processed like its liquid or powdery cousins, the only purpose of stevia leaf is to sweeten something that was not already sweet. This is something we want you to avoid during your Whole30. Instead, learn to appreciate the natural flavors of your foods, and don’t rely on sweet tastes to prop up sugar cravings.

Sweet Potato Fries: Make them yourself

While you could technically eat sweet potato fries at a restaurant (as long as they were fried in compliant oil, and not doused with sugar and cinnamon), that’s really missing the point of the Whole30. (And anything deep-fried in vegetable oil is be default unhealthy.) A better, more compliant alternative is to make “fries” at home, using coconut oil, duck fat, or ghee, and baking them in the oven instead of deep-frying them.

Tahini: Yes

Tahini is a paste made from sesame seeds. Sesame seeds are compliant with the Whole30 program, so  tahini paste is too, if all the other ingredients in the paste are compliant.

Vanilla Extract: No

Honestly, we think this ruling is kind of silly (nobody uses vanilla extract for the buzz), but we must be consistent with the guidelines to avoid confusion. The vast majority of vanilla extracts you can purchase for home use (in-store and online) contain alcohol, and the rest contain sugar alcohols. And, since we ask you to exclude alcohol and all forms of sugar from your Whole30, vanilla extracts are non-compliant. (If you see vanilla extract listed as an ingredient, you can count that product out for your Whole30, too.)

Tip: You can  use 100% vanilla bean powder in place of vanilla extract. We use it in a 1:1 ratio in recipes (1 tsp. vanilla extract = 1 tsp. vanilla bean powder).

Water Kefir: Yes

Following the same logic as kombucha, we’re okay with water kefir.  If you’re making it yourself, do what you can to ensure that the sugar is used by the bacteria (appropriate fermentation time). If you’re buying, avoid those brands with added sugar in the ingredients list.

See more at: http://whole30.com/2013/06/the-official-can-i-have-guide-to-the-whole30/#sthash.snHUvs0I.dpuf

30 Reasons to do a Whole30®

These are the things that I’ve experienced myself and loved about the Whole30®. Not everyone’s experiences are the same, and you might not enjoy all of these things during your month (and I can pretty much guarantee you won’t experience them every day of the month… some days are just hard). But I can pretty much promise you, if you tackle a Whole30 and really commit to the spirit of the whole endeavor, it will change you and your perceptions of yourself and the world for the better. That’s a tall order, I know! But it’s also drenched in truthiness.

In no particular order…

1. You’ll sleep longer & more soundly.
When sugar is out and protein/fat is in, you sleep the sleep of the righteous.

2. You’ll enjoy consistent energy.
Forget energy that peaks and drops like a roller coaster, you’ll become a bullet train.

3. You’ll wake up feeling optimistic and alert.
There is nothing, and I mean nothing, better than waking up with a smile and open heart.

4. You’ll say goodbye to digestive distress.
Forget about farts and tummy rumbling and… let’s call them “uncomfortable bathroom experiences.” You might have a little discomfort at first if you’re not used to eating lots of veggies, but after that, it’s smooth sailing.

5. You’ll be happier.
No joke. When blood sugar is stable, life is happier. Period.

6. You’ll be more peaceful.
The swirly thoughts and anxiety that can be brought on by the sugar joyride vaporize and leave calm in their wake.

7. You’ll be more clear-headed.
Goodbye, brain fog and tip-of-the-tongue syndrome! Hello, Mensa!
In no particular order

8. You’ll drink more water.
Sugary drinks are out, so you’ll naturally find yourself drinking more water – which is a brilliant thing for making your body function at optimal capacity.

9. You’ll eat more vegetables.
Get ready to eat like a bunny! You’ll be eating about two to three cups of veggies per meal. Per. Meal. Think of all the nutrients!

10. You’ll savor your food more.
For me, shining the spotlight on quality food makes me appreciate its nutritive power and flavor more than usual. I slow down, enjoy every bite, and think about how it’s making me strong while it tastes so damn good.

11. You’ll feel the difference between emotional appetite and real hunger.
You know that mindless eating that happens when you’re stressed or distracted? That’s emotional appetite, and it’s junky. During the Whole30, as your body gets off the sugar high and settles into better insulin management, your appetite starts to diminish, but real hunger – the need for quality food that signals when it’s time to eat – kicks in. It feels so good.

12. You’ll find new favorite foods.
Who knows which vegetables, spices, and meat preparations will become your favorites?! It’s exciting to think about, no? There’s so much room in your kitchen and on your plate for new taste sensations when you banish the grains, beans, and dairy.

13. You’ll have fun experimenting in the kitchen.
The Whole30 is essentially what got me into the kitchen and playing with recipes. I was inspired to see what I could do with veg+meat+fat, and I encourage you to do the same. Let the Whole30 and Well Fed 2 help you play with your food!

14. You’ll become more organized.
To some degree, the Whole30 requires you to embrace planning to ensure your success, and that level of organization can trickle into other areas of your life, too.

15. You’ll Know True “willpower.”
Most of us tend to blame ourselves for “lack of willpower,” but the truth is that much of our mindless eating is driven by our hormones. When we manage our hormonal response by eating the right foods, the correct messages about hunger are delivered through our bodies. No superhuman, self-control required!

16. You’ll learn about yourself.
By focusing on your habits for 30 days, you’ll learn all kinds of things, including what triggers your appetite, who’s part of your support system, what you need for self care, what time of day you go to the bathroom, and more!

17. You’ll slay the Sugar Demon.
Vanquish that bad guy! And then, later, if you tangle with the Sugar Demon again, you’ll know that it’s within your power to take a sword to his carotid when the time comes.

18. You’ll make new friends.
There’s a huge community of Whole30 participants online and offline, and during your Whole30, you can tap into their support, knowledge, sense of humor, successes, and challenges.

19. You’ll positively influence others.
Yes, you’ll inevitably get the “You need to eat whole grains.” argument from some well-meaning acquaintances, and that will be annoying. But if you quietly stick to your program, you’ll also have a positive impact on the people around you when they see your results. I can’t tell you how many people were envious of my Whole30 packed lunches in my office, and that’s a non-combative way to open the door to a great conversation.

20. You’ll learn more about how your body works.
This is a two-fold win. First, by understanding the principles of the science behind the Whole30, you’ll learn a bit about how human bodies function, and second, you’ll learn how you – a special, special snowflake – work in particular.

21. Your skin will be brighter.
Sleep + water + vegetables + fat + protein + no sugar = clear, younger-looking skin.

22. Your hair will be shinier.
Sleep + water + vegetables + fat + protein + no sugar = glossy hair. (And stronger nails, too.)

23. Your tummy will be flatter.
The end-of-day bloat from dairy and legumes is gone, baby, gone!

24. Your workouts will feel invigorating.
Workouts fueled by real food are the best.

25. You might get a PR.
PR stands for “Personal Record,” and it’s cause for celebration. Sleep + water + vegetables + fat + protein + no sugar =
a physically stronger, faster you.

26. You’ll feel accomplished (Or maybe even smug).
I’ve stopped pursuing discipline for discipline’s sake, but
I wholeheartedly believe that committing to a short-term program like the Whole30 helps develop mental toughness that is valuable in all aspects of our lives. And yes, I do enjoy feeling smug about that once in a while.

27. You might lose weight. or gain muscle. Or both.
If losing body fat is your goal, a Whole30 can be a great way to start that process. Just don’t cheat yourself out of a lot of joy by making that your only focus. Look for the fresh glow on your skin, the smile on your face in the morning, the disappearance of afternoon headaches – as well as looser jeans and the return of cheekbones.

28. Your body image will improve.
There is an undeniable connection between treating ourselves well and how we feel about our bodies. If you look at the Whole30 as an act of self care, then affection, love, acceptance, and celebration of your body – how it feels, what it can do, the amazing things it carries you through every day – will surely follow.

29. Food will become both more important and less important.
I used to be very attached to food. I was sad at the end of the
day when eating was over until tomorrow, and when faced with my favorite foods, I wanted to eat them until I was stuffed, just
in case I never saw them again. But when I got my blood sugar under control with the Whole30, that changed. Food is both more sacred: It nourishes and sustains us. And less sacred: We get to eat again in a few hours! The emotional triggers attached to the food on my plate are gone. Don’t get me wrong: I still feel deep affection for favorite foods, and I love to eat, but now I feel that there’s a world of abundance out there. Fear of food – and fear of not having favorite foods – is gone.

30. You’ll stop dieting and just eat.
This might be the best reason of all. When you take out the non-food food and replace it with real food, you can stop over- analyzing how much you eat, when you eat, and where you eat. Yes, quantities still matter to some degree, but you can throw off the shackles of calorie counting and denial, and just eat. Peacefully. Healthfully. Robustly. With joy and pleasure and laughter. And cumin.

Melissa “Melicious” Joulwan

Get ready… Get set… Whole30®!

Year after year, more and more people discover the Whole30®, and change their lives just by changing the food they put on their plate. To make sure this Whole30 is your best Whole30, we’ve put together an unprecedented number of resources to help you succeed.

Planning and Preparation Are Key

As you’ve heard us say 1,343 times, planning and preparation are the keys to a successful Whole30, whether it’s your first time or your tenth. Here are some of the easy steps you can take to set yourself up for Whole30 success.

Read the Whole30 program rules

You’ll find a summary on http://whole9life.com/whole30 – or, read a much more detailed outline of the program in Chapters 17-19 of It Starts With Food. Familiarize yourself with the rules of the program so you’re not caught unaware by a sneaky ingredient or technicality.

Download our free PDF guides

You’ll find these at the bottom of http://whole9life.com/itstartswithfood. These guides—everything from our “get started” quick guide to the Whole9 shopping list to our original meal planning template—will help you stock your kitchen, create a plan for busy days, and stretch that grocery shopping budget.

Register for our free Whole30 Forum

Sign up at http://forum.whole9life.com. Connect with others doing the program, get support and advice, ask all the questions you want, and allow our awesome members and moderators to give you some much-needed accountability.

Sign up for the Whole30® Daily.

For even more accountability – and personalized tips, strategies, and exercises designed to help you maximize your Whole30 results – register for our Whole30 Daily newsletter service at http://daily.whole9life.com. Receive an email for every day of your program, packed with helpful information, motivation, and fun little “rewards” for making it through another day.

Get Good Food inspired with Nom Nom Paleo

Our friend Michelle (otherwise known as the genius behind Nom Nom Paleo) has rocked two successful Whole30′s… and has compiled a total of 60 days of breakfasts, lunches, and dinners to inspire you during your own Whole30. Check out her first 30 Days of Whole30 summary article and recipe log (from 2012), and her most recent 30 Days article from February 2013.

Stock up for success on Whole30® meals

We’ll warn you up front—you will have days when you’re too tired, cranky, frustrated, or stressed to want to cook a healthy dinner. The lure of take-out Thai, your favorite pizza restaurant, or dinner of microwave popcorn and Chunky Monkey will be tempting. But you are not going out like that!

Are You Prepared For Your Whole30?

Article from :  http://daily.whole9life.com

24 Mistakes People Make on a Paleo Diet

1. Increase Fruit Intake
When starting any “healthy eating” regime, so many people seem to make mistakes, like replace the junk food with endless fruit salads, fruit smoothies and snacks of whole fruit. Just because it’s natural, it doesn’t mean it’s a good choice. Fruit is very high in fructose, something that should be minimised to prevent inflammation, insulin response and ultimately conversion into fat storage.

2. Failing to Make Time to Get Organised
If you’re organised, eating healthily doesn’t have to take much time, but prior planning is essential. Being organised and having the ingredients you need at hand, meals planned and contingency plans in place for tricky situations (such as social events) is essential for success. If you find yourself hungry at a party you knew you were going to, you haven’t set yourself up to make the right food choices. I’ve just finished my first book, the Paleo Breakfast Recipe Book – the aim of this book is to make delicious Paleo Breakfast’s possible and easy with a bit of organisation. I’d love to hear what you think of it!

The Paleo Diet 24 Mistakes People Make Common Fail

3. Expect to Lose 20kg/ Gain an Athletic Body Composition in 7 Days
I read about a lot of people who are disappointed that they’ve been following a Paleo eating plan for a week and have not lost any weight/ changed their body composition yet. This isn’t “a diet” for short term cosmetic benefits – it’s a lifestyle you can follow for the rest of your life, leading to long-term health benefits. If you’re looking for a diet to get into your bikini in 4-days time (before returning to your previous way of eating and exercising), you’ve come to the wrong place!

4. Try to do Junk Food Paleo
It’s not realistic to expect to replace a junk food diet with paleo equivalents. Whilst you might be able to find packages food that are broadly Paleo these are no substitute for properly prepared foods – with good quality ingredients. There is a place for packaged “Paleo” foods, such as when on the road – but these times should make the exception, rather than the rule.

5. Keep Old SAD Foods in the Pantry
There might be hundreds of dollars worth of pasta, packet meals and bread-making ingredients in the pantry. It might seem wasteful to throw it away – but to really commit to a better way of eating, there is no place for this in your kitchen. Donate it or throw it away, but don’t “use it up” first, or hang on to it “just in case”. Commit. Get rid. Restock.

6. Overdoing Nuts
Nuts are Paleo, but they are calories too, lots of them. It’s all too easy to snack on a few too many nuts. Some nuts also don’t have favourable Omega 3/ Omega 6 ratios – another reason to go easy and limit the nuts to no more than a very small handful each day.

7. Being Scared of Fat
It’s probably not surprising, but after years of being told about the evils of fat, many people are scared of it. Despite reading and understanding the Paleo concepts, when it comes to eating, some people are still wary – and may cut the fat off meat, or cook in as little coconut oil as possible. I think it just takes time and reinforcement – make sure your diet contains adequate fat.

8. Ignoring Portion Control
Calories do matter. I read so many comments where people have been strictly Paleo, but are not losing (or are even putting on) weight. It’s not a correct assumption that you can eat whatever you like – certainly not when you are overweight.

The Paleo Diet Mistakes Portion Sizes DO Matter

9. Become Fixated with a Certain “Brand” of Paleo
There are lots of different ways of eating, within the Paleo spectrum. Some people may do very low carb for instance, and others may follow an auto-immune protocol. If it isn’t working, move on and try something new. To stick to a set prescription, which clearly isn’t working for you, makes no sense. Experiment. Find what works.

10. Let one Slip Ruin the Day/ Week/ Month
Sometimes things do go wrong. You ate something that wasn’t Paleo, by any stretch of the imagination. Instead of using this as an excuse to eat more SAD food, it is the perfect opportunity to start fresh and move on. There is nothing wrong with occasionally having non-Paleo food, providing it isn’t allowed to ruin the rest of your efforts.

11. It’s a Science not a re-enactment
You hear people who start to question everything through Paleo lenses. Computers and modern medicine weren’t around in the Paleolithic era – so we shouldn’t use them? This may be true, but we have the benefit of modern science and research to combine with Paleo, to get the best possible results – it would be foolish not to take advantage.

12. Don’t Sleep Properly
Sleep is such an important part of a healthy lifestyle. I’d argue it’s actually the most important factor. Without sleep, you might be eating a perfect Paleo diet and have a great fitness regime, but you won’t be in the best possible health. Without adequate sleep your body mechanisms won’t function efficiently, you won’t recover properly from exercise – and you won’t deal with stress as well. Working out why you aren’t sleeping properly and taking steps to resolve it will work with your Paleo lifestyle to bring your health forward in leaps and bounds.

13. Trying to Make Things Fit
You know your morning skinny latte or daily glass of wine isn’t in the spirit of Paleo, but you try to make it fit (all those antioxidants must be Paleo, right?). If you have to justify it, you probably shouldn’t have it – at least not so often.

14. Avoid the Sun
There seem to be more studies every week showing us just how crucial Vitamin D is – yet so many people still avoid the sun and cover themselves in sunscreen at the mere mention of the word “sun”. Even in Australia, at the right time of day, for the right duration sun exposure is a good thing.

The Paleo Diet Primal Blueprint Mistakes Get Outdoors and Get Some Sunshine!

15. Refuse to Cook
Not cooking seriously limits eating choices and will makes it so much harder to eat well. Cooking doesn’t have to be hard or time consuming – it can actually be relaxing, fast and very rewarding.

16. Turn a Blind Eye to Social Occasions and Restaurants
It’s all too easy to let a few poor choices slip in when eating out socially – but these can really add up. With steps such as finding out the food options in advance and not going out hungry, you can make good choices and minimise the damage. If it’s too hard to eat differently to everyone else, perhaps arranging social events that aren’t food based – or offering to cook for friends will be a better alternative.

17. Obsessing on a Weekly Cheat
Paleo should not be boring or restrictive – if it is, you need to introduce more variety and try new recipes. When a planned weekly cheat becomes the focus of your week, it’s time to address what isn’t working and fix it. With a varied Paleo diet thoughts of SAD food should be very few and far between.

18. Don’t Move
Fitness is an important part of a Paleo lifestyle. Whilst nutrition is a huge part, the importance of being active and lifting heavy things once in a while should not be ignored. Paleo doesn’t begin & end with food tweet this quote

19. Don’t Take Measurements
When you feel well, it’s hard to remember how you felt before. If you have blood tests and take a note of your measurements and how you feel every few months, it will be obvious how well Paleo is working for you and what you can improve on.

20. Listen to Conventional Wisdom
Following Conventional Wisdom often isn’t very compatible with a Paleo diet and could get very confusing. Once you decide to stick to Paleo, it’s helpful to filter out many of the health stories in mainstream media, or just read them for entertainment value.

21. Fail to Read and Research
Those who stick to a healthy lifestyle seem to be those who understand the impact it has on their health. The more you read and research, the more you can tweek your lifestyle and improve your health. Following a lifestyle based on someone else’s example, without an understanding of the principles, will be very hard to stick to and follow properly.

22. Don’t Tell Others
In any change, it’s really important to have support. Family and friends will (hopefully) accommodate your nutritional wishes and may even follow your example. If you’re finding it difficult, having a support network is invaluable. Finding others following Paleo is great way of building a support network of people going through the same as you.

23. Not Persevering
Changing diet can be hard. Carb flu is a distinct possibility when moving from a SAD diet, to a Paleo diet. It might feel all too easy to give up at this point – when in reality a bit of perseverance will see this stage end and everything will get easier. Sticking with it, however hard it feels, however many mistakes you make, will be so worthwhile.

24. Hanging onto an Old Favourite
Diet Coke immediately springs to mind as something people often struggle to give up. Products like this seem extremely addictive, but certainly aren’t working with your Paleo nutrition towards your health goals. Whether it’s changing routine, finding an alternative – or going cold turkey, it’s time to let go.

by SUZ of http://paleo.com.au

Moroccan Stone Age hunters’ rotten teeth

Scientists have found some of the earliest evidence for widespread tooth decay in humans.

It comes from the skeletal remains of Stone-Age hunter-gatherers who lived in what is now Morocco more than 13,700 years ago.

The researchers tell the PNAS journal that the individuals were eating a lot of high-carbohydrate nutty foods.

The poor condition of their teeth suggests they were often in agony.

“At a certain point, the tooth nerve dies but up until that moment, the pain is very bad and if you get an abscess the pain is excruciating because of the pressure on the jaw,” explained Dr Louise Humphrey, from London’s Natural History Museum.

“Then, of course, the bone eventually perforates and the abscess drains away, and we see this in a lot of the jaw remains that we studied.”

With all our sugary foods, tooth decay has become a ubiquitous problem for modern societies, but it was not always quite so bad.

Dental health took a definite turn for the worse when people settled into agricultural communities with domesticated crops and started to consume far more carbohydrates. But even in earlier hunter-gatherer societies, it seems, the sugar-rich content in some plant foods was causing difficulties.

Bad bacteria
Scientists reviewed the dental condition of 52 skeletons dug up at the Grotte des Pigeons complex at Taforalt in eastern Morocco over the past 10 years.

These skeletons covered a period from 13,700 years ago to about 15,000 years ago.

All bar three individuals displayed tooth decay, with cavities or other lesions affecting more than half of the surviving teeth. In some individuals, the oral health was so bad that destructive abscesses had developed.

Wild plant remains at Taforalt indicate these Stone Age people were snacking frequently on sweet acorns, pine nuts and pistachios. Snails were also popular.

With little if any oral hygiene, the Taforalt diet would have fuelled the mouth bacteria that produce the acid that rots tooth enamel.

As well as pain, the individuals on occasion probably had extremely bad breath.

What is interesting about this study is that it identifies high rates of tooth decay several thousand years before the wide-scale adoption of agricultural practices.

Grotte des Pigeons
The Grotte des Pigeons complex was used by hunter-gatherers as a base over thousands of years
But although the Taforalt people were still gathering wild plants, they had nonetheless become a relatively sedentary community.

This is evidenced from the long sequence of burials at Grotte des Pigeons and its deep “rubbish tip” containing plant discards – factors that enabled the scientists to examine both a large number of individuals and tie their oral health to the types of foods they were consuming.

Sweet acorns were a particularly dominant feature in the diet, said Dr Humphrey, and may have been the prime cause of much of the dental decay.

“Sweet acorns are neat, easily storable packages of carbohydrate. We think they were cooking them, and that would have made them sticky. The cooking process would have already started to break down the carbohydrates, but the stickiness of the food would then have got into the gaps in the teeth and literally stuck around. And if you’ve already got cavities, it becomes a bit of a vicious circle.”

It is clear the Taforalt individuals practiced cultural modification of the teeth. In more than 90% of cases, one or both upper-central incisors (the top front teeth) had been removed. Whether rotten teeth were also removed is uncertain, however.

“You don’t normally get bad decay on the upper-central incisors, so this must have been a ritual removal. Why they did it, we don’t know; and so although they obviously knew how to remove teeth, we don’t have the evidence to say they were also removing unhealthy teeth.”

Some of the earliest evidence of dentistry comes from about 6,500 years ago when beeswax was used to fill cavities.

The research project presented in PNAS is co-directed by Abdeljalil Bouzouggar from the National Institute of Science of Archaeology and Heritage (INSAP) in Rabat, Morocco; and Nick Barton from Oxford University, UK.

By Jonathan Amos
Science correspondent, BBC News

High-fibre diet may ward off asthma

The fibre consumed in fruits and vegetables seems to help quiet the overzealous immune system activity that leads to such conditions as irritable bowel syndrome, Crohn’s disease, and possibly even colon cancer. Now it appears that a diet rich in fibre may also fend off asthma, an inflammatory condition that constricts the airways of the lung, by changing the way some immune cells are produced in the bone marrow.

When we eat plentiful fruits and vegetables, the bacteria that occur naturally in our intestines help us digest the fibre.

The microbes take “soluble” fibre such as pectin-found in apples, pears, berries, citrus fruits, and onions-and ferment it into specific types of fatty acids that interact with immune cells, helping keep inflammation in check. Whether this anti-inflammatory effect extends beyond the digestive tract is less clear. But the fatty acids in question are able to circulate through the bloodstream, perhaps hooking up with immune cells throughout the body.

That could mean that dietary fibre influences other inflammatory diseases, such as asthma. It’s known that asthma has increased in westernised countries since the 1960s, during which time the amount of fibre consumed has also declined. Moreover, asthma is not as common in less well-developed areas, such as Africa, where fruits and vegetables form a bigger part of the diet.

To test a possible link, immunologist Benjamin Marsland of the University of Lausanne in Switzerland and colleagues put a group of mice on a low-fibre diet. After two weeks, the researchers had the animals sniff an allergen derived from dust mites (a key trigger of human allergy and asthma). These mice showed exaggerated asthmatic responses, including inflammatory compounds in the lungs and the constricted airways that cause the wheezing and shortness of breath so familiar to asthmatic patients.

On the other hand, mice that ate a diet rich in pectin for two weeks before getting the dust mite extract showed a reduced inflammatory response. Levels of the immune cells known as eosinophils, and of the antibody immunoglobulin E-both usually increased in allergies and asthma-were almost halved, and the mice showed less constriction of their airways.

To see if the gut bacteria were responsible for the fibre-mediated benefits, the scientists analysed the feces of mice on normal, low-, and high-fibre diets. In the animals given pectin, the kinds of bacteria best able to produce the anti-inflammatory fatty acids were about twice as prevalent as those of other bacteria more common in a low-fibre diet. On closer examination, the researchers found proportionally higher amounts of the fatty acids not only in the stool of the pectin-eating mice, but also in their blood.

Were the fatty acids in the bloodstream telling the immune system to back off, and was this message enough to call off an asthma attack? To find out, the researchers injected the mice with propionate, one of those fatty acids. After two weeks, the rodents again showed reduced inflammatory markers and less constriction of the airways in response to the dust mite treatment, the team reports online today in Nature Medicine. What’s more, key immune cells called dendritic cells behaved differently. Dendritic cells can either scale down immune system activity or ramp up the response, depending on the signals they send to other types of immune cells. In mice on a high-fibre diet, the dendritic cells were less able to turn on the so-called effector cells, which are key players in allergic asthma in mice and humans.

In the final phase of the experiment, the researchers found that the mice given propionate were actually producing more of the immature “precursor” cells that develop into the dendritic cells that protected against asthma. “Our study is the first to show that diet can influence the production of immune cells in the bone marrow, which could have major implications given that immune cell precursors leave the bone marrow and spread to tissues throughout the body, including the lung,” Marsland says.

According to Gary Huffnagle, an immunologist at the University of Michigan, Ann Arbor, researchers had expected that if compounds produced by bacteria did influence asthma, they would do so in lung tissue. The chain of events connecting dietary changes, altered metabolism of gut bacteria, a shift in immune cell production in the bone marrow, and relief of asthmatic inflammation is an exciting development, he says. “No one has ever put that all together before. The study is a beautiful convergence of observations.”

Rigorous scientific work needs to be done, Marsland believes, to test whether dietary supplements including purified propionate, or some similar fatty acid, might be beneficial for people with asthma or for those who don’t have access to fruits and vegetables. In the meantime, he says, a balanced diet rich in fibre is the best way to get the anti-inflammatory benefit.

– Science Now

Fat and enzymes

Fat, in its raw form, is the best source of pure energy. But, when fat is cooked or processed, it no longer has the 40/60 ratio and quite often gets stored in the body… and is a reason why many people are overweight.

Dr. Howell’s research has also shown that a diet of cooked foods causes rapid, premature death in mice. In fact, rats on a cooked and processed food diet live about two years. While the rats that eat raw food live about three years. The rats eating raw food live 50% longer. Dr. Howell also noted that the brain weight of rats eating cooked food went down and their body weight went up.

Another study took two groups of hogs. The first group ate cooked potatoes and gained weight rapidly. While the second group ate raw potatoes and didn’t get fat. Dr. Howell believed, based on his work in a sanitarium, that “It is impossible to get people fat on raw foods… regardless of the caloric intake.”

At the Michael Reese Hospital in Chicago, experiments were done on two groups of people. The first group were individuals 21 to 31 years old. The second group were 69 to 100 years old. They found the younger people had 30 times more amylase in their saliva than the older people. This is why, when we’re young, we can handle a diet of bread, pasta, pastries and cooked foods without much problem. But this type of diet can cause rapid aging and depletion of our enzyme supplies.

Eskimos ate only raw fat and raw meat before they adopted our cooked diet. Because there were live enzymes within these foods, they lived a long and healthy life. Now that they are eating packaged, processed sugary foods, they have one of the highest rates of diabetes in the nation.

In the colon, undigested proteins putrefy, undigested carbohydrates ferment and undigested fats turn rancid. This causes toxicity. These toxins can seep through the intestinal wall and get into the blood stream, which can lead to even more health problems.

When you eat cooked and processed foods, the pituitary, thyroid and pancreas all must donate enzymes to help digest that food. This slows your bodyies metabolism and weight will probably be gained.

Obese people have very low levels of lipase in their body and lipase is the enzyme necessary for breaking down fat. When digestion is bad, the body craves more energy and some people eat and eat to try to satisfy that hunger. The food they’re eating isn’t being fully broken down and digested and the nutrients within the food aren’t being released and delivered to the cells to satisfy the hunger.

If fat is not properly digested, it can cause many cardiovascular problems among other things.

I hope you’re starting to understand that the human body must have its food and supplements in their correct forms so that every one of the trillions of cells in the human body can benefit from those nutrients.

What we can do to turn this totally negative situation into a positive one is to start taking an exceptional digestive enzyme with our food and even between meals.

What you accomplish by taking digestive enzymes is this: You make absolutely sure the nutrients are fully broken down into the smallest possible size so that every cell in the human body can benefit. You also relieve the burden on the digestive system and free up the immune system and metabolic enzymes so they can protect and repair the human body.

Until you do this, taking a step toward better health is very hard to do because the human body totally depends on fully digested foods to function properly.

Should you fast?

Whilst certainly not an “essential” part of a paleo diet, intermittent fasting definitely gets a lot of attention – and criticism.

The idea of intermittent fasting is certainly contra to the conventional wisdom advice to constantly graze. There are lots of studies to suggest many benefits to long windows between meals – and it definitely seems to be a good way to control appetite and lose weight.

In my personal experience it’s been intermittent fasting that enabled me to finally start losing weight after a long plateau. But, it’s not right for everyone.

I think it’s important to know what you’re doing if you try intermittent fasting – how to make it work – and if it’s right for you. Eat Stop Eat is a great guide with lots of support and practical advice on fasting.

Suz

Latest research has confirmed that 5 days every 55-60 produces beneficial effects in anti-aging and cholesterol levels.

From:
http://www.bbc.co.uk/news/magazine-25549805Peter Bowes

….One idea being explored by Longo is that a five-day intervention every 60 days may be enough to trigger positive changes in the body.

“This is exactly what we have in mind to allow people, for let’s say 55 every 60 days, to decide what they are going to eat with the help of a good doctor, and diet in the five days. They may not think it is the greatest food they have ever eaten, but it’s a lot easier, let’s say, than complete fasting and it’s a lot safer than complete fasting and it may be more effective than complete fasting.”

The very small meals I was given during the five-day fast were far from gourmet cooking, but I was glad to have something to eat. There are advocates of calorie restriction who promote complete fasting.

My blood tests also detected a significant rise in a type of cell, which may play a role in the regeneration of tissues and organs.

It is a controversial area and not fully understood by scientists.

“Your data corresponds to pre-clinical data that we got from animal models that shows that cycles of fasting could elevate this particular substance, considered to be stem cells,” said Dr Min Wei, the lead investigator…..

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Paleo diet smoothies recipe book

Secret to keep you from falling off the Paleo Diet? – Breakfast!
Many people start on the Paleo Diet every day only to fall off the program within a week. Why? You skip breakfast and rush out of the house only to find yourself starving shortly thereafter. It’s the quick stop for tea or coffee when our bodies are screaming for something to eat that does us in. The only thing typically available with your coffee order is a sugary processed muffin that throws us off our diet in a flash. Paleo Diet Smoothie recipes deliver a long list of delicious quick Paleo Diet breakfast options you can make at home in less than five minutes. Getting your Paleo breakfast out of the way first thing in the morning ensures you will stay on track for the rest of the day.


BuyNow

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Kristen Suzannes Easy raw recipe eBooks – Vegan

Many people are interested in experimenting with Raw food, but don’t know where to start. Others would like to gradually work more Raw foods into their diet. And some people would like to introduce Raw foods to their spouse or family in a way that is easy, flexible, and fun.

In this unique book, Raw vegan chef Kristen Suzanne presents “transitional” recipes designed to help people experiment or migrate gradually toward the healthy Raw food diet, using techniques such as combining raw and cooked elements in the same dish, or “sneaking” Raw food into family meals. By introducing more Raw foods gradually, people’s palates become accustomed to the delicious and unique textures and flavor profiles that are common in Raw cuisine.

This book has 107 recipes, including: Pastas, burgers, pizza, tacos, sandwiches, desserts, cookies, breakfasts, salads, soups, sides, smoothies, juices, and shakes.
Three bonus sections:
1. Raw Food Tips for beginners
2. Raw Resources
3. Instructions for Soaking & Dehydrating.


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Paleo power lunch

How often do you go to work, only to have your schedule change, leaving you with little – if any – time for lunch? Or, you get so engrossed in what you are working on that you only notice you haven’t eaten at 3:00 in the afternoon, when you are shaky and just need food now?  
What do you do?
* Buy a wilted salad with who-knows-what’s-in-it dressing from a nearby store?
* Grab and gorge on sugary snacks from the vending machine or the stale almonds you’ve squirreled away for emergencies?
* Hit a drive-through and wind up with a headache or feeling like a slug the rest of the day?
* Or, not eat lunch at all?
Wouldn’t you rather have a healthy and delicious lunch and snacks to keep you powered throughout the day – without spending hours in the kitchen?


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