The Paleolithic Diet: A New Look at Our Oldest Diet (Part I)

Some attribute the increase in obesity, an underlying factor in many of the modern diseases, to a lack of will power, a puzzling argument that fails to explain the increasing body mass over the past three decades. Others blame easy availability of food and lack of exercise: we take in too many calories and don’t burn enough. The simplistic solution proposed: eat less and exercise more. While our sedentary lifestyle contributes to obesity, the real culprit is low-quality fuel. We chose, and are surrounded by, low quality foods. Physical anthropologist Gary J. Sawyer puts it simply:

"We do not know how to eat properly. We feed ourselves, but we fail to give ourselves proper nutrition."

The magazine artist chose the above illustration. I would have added more protein. Still, a nice illustration.

Read the rest of my article at Living Well

Success Stories: How Tara became Primal Girl

Tara before. Image: Primal GirlI saw dozens of doctors – German ones, Canadian ones, American and Dutch. Some told me I was suffering from allergies. Others made me keep a food journal and count calories. Some gave me acne medication. I was poked, prodded and bled. The one conclusion that all of the doctors shared was that I was overreacting, hysterical and wasting their time. According to them, I was just fat and lazy – and probably a hypochondriac.

I was miserable. 

Read Tara's story at Primal Girl

Tara after. Image: Primal Girl

Patient's fatal heart attack turns doctor to Paleo diet

As I drove home I could not get one thing out of my mind.  This gentleman had been to my office to see me just the week before, and I was very encouraging to him about how things were going.  He was in his early 60’s, and suffered from high blood pressure, diabetes, high cholesterol, and obstructive sleep apnea.  The thing is, they were all VERY WELL CONTROLLED! His blood pressure was perfect, his diabetes numbers mirrored that of a non-diabetic patient, and his cholesterol was well below the goals set by multiple cardiovascular studies.  In addition, his cardiologist had convinced him that his meat based diet was the culprit of his seemingly uncontrollable heart disease, and he had adapted a strict vegan diet for well over a year.  In many parts of the country that’s not too hard to believe, but to a Cajun from the land of boudin and pork cracklins, this was quite the feat! So, I asked myself…how could this skinny, well controlled hypertensive, diabetic, vegan Cajun gentleman in his early 60’s have just died from his fourth heart attack?  Something was wrong!

PaleolithicMD

Video: "Food is Information"

In this YouTube video, Dhru Purohit, CEO of The Clean Program, cardiologist Dr. Alejandro Junger, and wellness coach John Rosania talk about a Big Idea: Food is Information. Here are a few excerpts:

Dr. Junger

When you put food into your mouth and is digested and absorbed into you body, it is broken down in little pieces and these pieces will go and join receptors in the cell that will tell the nucleus, the DNA, many things about your environment … the food will tell the cells if it is summer or winter, if there are certain minerals lacking which would mean that those fields are not appropriate for them to live in permanently, and many other things and also it will give you information of certain things that are threats to the body, for example carcinogens and things like that. So with that information, the cell will start activating and deactivating genes in order to adapt and survive….

Where does the body get the information to turn on certain genes .. or to turn off certain genes? … mostly from the nutrients.

Dhru Purohit

Most  doctors … will tell you a calorie is a calorie. … What we are saying is that calories are not necessarily just equal. Food has deeper information…

… your food is telling you body how to express itself, its telling your genes how to express itself, it is telling your gut what kind of environment to create inside of the body.

Dr. Junger

(Referring to plaque buildup in the cardiac arteries) The lifestyle we are carrying today, is a continuous insult, so the people that are getting continuous irritation in the artery, continue to get irritation, continue to get irritation …

(The solution) … “a big part of it, is what you eat and what you don’t.

John Rosania

Toxic tagalongs are … all those preservatives, conservatives, chemicals that are used to … keep processed foods stable ….

Why food is information interests me and why I think it is useful  … it makes me more excited about recognizing that food is the base ... the main foundation. (to health)

Paleo Loaf-less MEAT LOAF (A no grains meat loaf!)

By Suzanne

I was drawn to the October 2012 Cook's Illustrated article by Celeste Rogers entitled "Meatier Meatloaf" as it sounded like a Paleo lover's dream come true. Rogers (2012) states "Meatloaf packed with bland starchy fillers hardly deserves its name" (p. 6). I agree; however, after eagerly reading the ingredient list I found myself disappointed to see the following ingredients included: soy sauce, white sandwich bread- although only 1/2 slice, dijon mustard, and a ketchup glaze with brown sugar. I decided not to be deterred from preparing an essential American comfort food for my family modified to meet a Paleo diet.

After studying the recipe I turned to two cookbooks in my library frequently referred to for advice when cooking and baking; The Catalan Country Kitchen (1993), by Miramar Torres and Mastering the Art of French Cooking (1961) by Child, Bertholle, and Beck. Surprisingly, Child et al. has a recipe for a meat loaf prepared with ground veal. Child's recipe uses onion, mushroom, and tomato paste- for me essentially an endorsement of the Cook's Illustrated recipe "Meatier Meatloaf" using the same ingredients as a base. I decided to re-work the Cook's Illustrated recipe using the influence of Child combined with Paleo ingredients and serve it to my family for approval.

The recipe underwent multiple revisions and incited serious emotional dialogue between family members alike as I undertook the recreation of this loaf-less MEAT LOAF. Rogers' (2012) article notes the history of meat loaf dates back to Roman times; however, it became a greater aspect of American cooking during the 1930s Great Depression when combining meat with grains allowed cooks to feed more with less.

Ingredient list:

2 tbsp. extra virgin olive oil
1 sweet onion (organic) chopped
8 ounces mushrooms- sliced- your choice of type
1/4 cup vegetable broth
3 tsp. tomato paste
2 cloves garlic minced
2 eggs
1/4 cup walnuts coarsely chopped
1 tsp. French organic thyme
1 tsp. herbs de Provence
1 pound grass feed hamburger meat
1 pound ground lamb
Celtic salt to preference
1/2 tsp. freshly ground pepper
bacon strips to cover loaf

Instructions:

Sautée onions in olive oil on low heat until transparent, approximately 10 minutes. Add mushrooms and 1/4 cup broth and continue cooking on low heat until the broth is absorbed. Add tomato paste and stir until the mix is coated with tomato. Remove from heat and allow to cool.

In a small bowl, combine garlic, thyme, eggs, walnuts, and herbs de Provence. Mix well and set aside, allowing the mixture to rest for 10 minutes. In a separate large bowl, place the meat and add salt and pepper. Combine all ingredients with meat in large bowl and mix well with hands. Shape meat loaf on a prepared pan (it will feel moist and mushy) and cover with bacon slices. Bake in 350 degree preheated oven for 60-75 minutes. The recipe yields 6 adult servings. YUM.

Success Story: “30 days of caveman”

After reading multiple sources on the science and justification for this diet, I decided to try it for 30 days.  I had my physician order some blood work for later comparison, cleaned out my cabinets, and got to it.

The results forever changed how I would think of food.  What I had originally thought was a diet of moderation and general health was in fact quite the opposite.

According to my pre-diet blood profile, I was quickly approaching necessary medical intervention.  My total cholesterol and LDL levels were far too high.  HDL levels were quite low as well.

After 30 days of eating only approved foods, every blood value I had tested had improved.  The test ran values on 15 various markers and every single test came back healthier.

Fitness & Function

Success Story: Becoming a family

I never thought I would be writing or sharing a success story. Not because I didn’t’ think there would be success, but because I am really not the sharing type. But what happened to me and my wife is important, and I want you to know. I have been telling anyone who will listen:

Mark's Daily Apple

PaleoMD success story

I have a new patient that has always struggled with hypertriglyceridemia. When I first saw him, his fasting triglyceries were 315 (recommended is < 150) on 40 mg of Lipitor! We stopped the Lipitor and did an NMR (advanced lipoprotein analysis) and his tryglyceries were 710 and his LDL were all the more dangerous small, dense variety. This patient was not overweight and was fairly active, playing tennis 3-4 days a week. We discussed "Wheat Belly" and the Paleo lifestyle and the expected changes in his lipid profile: decreased Trig, increased HDL, and a change to large, fluffy LDL. Saw the patient back for health coach every two weeks, and after three months repeated his NMR lipid profile. Amazingly, his triglyceries were now 130!

PaleoMD

Simple Paleo: Roasted Chicken

By Suzanne

I was drawn to the October 2012 issue of Cook's Illustrated containing the article "The Whole Chicken Story" by Lisa McManus. This enlightening expose´ on chicken quality, manufacturing techniques, and statistics gives one food for thought. Over 8 billion chickens are produced for US consumption annually; however, producers use various techniques to bring their product to market that may include the use of antibiotics, poor quality feed to bulk the chicks, and less than humane processing techniques. McManus recommends a chicken labeled USDA organic and if possible processed using air chilling. If your chicken label has an ingredient list including more than "chicken" you may not be completely satisfied with the end product and consuming higher levels of sodium if the chicken is brined or injected.

Following is a simple recipe that I prepare weekly for my family. I serve this whole roasted chicken as a main course for dinner or stored in the refrigerator and chilled for protein snacks. Enjoy!

Roasted Chicken

1 3-4 pounds USDA organic chicken (I have not found an air chilled chicken)
1 TBSP favorite dry rub ( I use Mt. Evan's Butcher's Rub from my local spice store- Savory Spice in Denver, Colorado)

Rinse the chicken and pat dry. Place breast side up in roasting pan and rub skin with dry rub. Fill the bottom of the roasting with water. Cook in 350 degree oven covered for 1-1 1/4 hours or until meat thermometer registers 190 degrees measured at the chicken's breast. Remove from oven, cover with lid or foil, and allow to rest for 15 minutes.

I use a Cuisinart Programmable Multi-Cooker for my roasted chickens and the birds come out tender and moist with the meat falling from the bones.

THE WEIGHT OF THE NATION

By Suzanne

My first entry covers America’s number one public health problem - the obesity epidemic. It is an honor to contribute to PaleoTerran and I welcome your comments.

I was fortunate to be invited and attend a local community screening of  THE WEIGHT OF THE NATION.  This four-part presentation showcases the multi-factorial causes of the obesity epidemic in the United States and features prevention efforts that can be implemented by individuals, families, and communities at large as they combat this major public health threat.   

The film includes a discussion of human DNA and how it remains little changed from that of our hunter-gatherer ancestors.  As a species, humans are adapted for low calorie intake, increase energy expenditure, and the challenge of finding food.  Agriculture changed human social structure and created greater food security. The early 20th century witnessed an increase in food research and government subsidies resulting in increasing crop yields and surpluses.  A food economy developed with goal of maintaining a surplus.  The same technological advances that brought food surpluses created an environment favoring the development of the obesity epidemic.

The resulting impact on health and cost to our society is tremendous.  The CDC reports that 68.8% of the current population in the U.S. is either obese or overweight; obesity is essentially becoming the new norm. This new norm causes a proliferation of chronic diseases, such as diabetes, that decrease American’s life expectancies. Over $150 Billion is spent annually on the health consequences associated with obesity in the U.S.  Furthermore, the financial consequences of the obesity epidemic impact businesses by increasing health care costs, decreasing employee productivity, and increasing absenteeism.  Ultimately, in one-way or another, everyone in society is affected.

The Institute of Medicine (IOM) reviewed past success that improved national health including tobacco cessation, air quality, and water pollution and decided that action is necessary to address obesity.

You may ask: “What can I do to protect myself, my family, and my community?"  With 68.8% of our population affected, we all may know a family member, a friend, or a loved one who is either obese or over-weight.

Help spread the facts about the obesity epidemic, its impact, and how everyone can participate as change agents to promote the health of society.

Although not specifically promoting Paleo, the presentation does validate the benefits of Paleolithic nutrition. As we continue to become educated consumers, we can share the message with our families and communities. The presentation and multiple resources are freely available on the HBO web site found here.

Throughout September, I will critique each of the four sections and showcase the steps we can all take to benefit our families, friends, and communities. Paleolithic nutrition can play a role in reducing the weight of the nation.

THE WEIGHT OF THE NATION is a presentation by HBO and the Institute of Medicine (IOM), in association with the Centers for Disease Control and Prevention (CDC), the National Institutes of Health (NIH), and in partnership with the Michael & Susan Dell Foundation and Kaiser Permanente.

Anthropologist Herman Pontzer on Paleolithic energetics

In a recent post, I commented on the multi-institutional research study, published in the July 25 of Plos ONE, that challenges conventional wisdom on the role of an active lifestyle in preventing obesity. Anthropologist and the lead author Herman Pontzer discuss the study in The New York Times article Debunking the Hunter-Gatherer Workout:

The World Health Organization, in discussing the root causes of obesity, has cited a “decrease in physical activity due to the increasingly sedentary nature of many forms of work, changing modes of transportation and increasing urbanization.”

This is a nice theory. But is it true? To find out, my colleagues and I recently measured daily energy expenditure among the Hadza people of Tanzania, one of the few remaining populations of traditional hunter-gatherers. Would the Hadza, whose basic way of life is so similar to that of our distant ancestors, expend more energy than we do?

The short answer: no. The study, while adding some subtle complexity to the role of physical activity, strongly points to the nutritionaly deficient Western diet as the primary cause of the obesity epidemic:

All of this means that if we want to end obesity, we need to focus on our diet and reduce the number of calories we eat, particularly the sugars our primate brains have evolved to love. We’re getting fat because we eat too much, not because we’re sedentary. 

I would add: we eat too much of the wrong things. It is much harder to overeat when the diet consists of lean meats, fish, vegetables, fruits, nuts and berries, and contains, minimal, if any, grains, refined sugars, or dairy. While physical activity is important to great health, its major role is improving cardiovascular, neurological, and musculoskeletal health rather than reducing weight.

Physical activity is very important for maintaining physical and mental health, but we aren’t going to Jazzercise our way out of the obesity epidemic. 

Related Posts

• Do hunter-gatherers really burn more calories per day?

Video: Mark Sisson on the Primal Diet