Dr. Kevin Patterson on Western Diets and Health

A few readers have pointed me to an interesting NPR interview with the Canadian physician Kevin Patterson (link). He describes his medical work in Afghanistan and the Canadian arctic treating cultures with various degrees of industrialization. He discusses the "epidemiological transition", the idea that cultures experience predictable changes in their health as they go from hunter-gatherer, to agricultural, to industrial. I think he has an uncommonly good perspective on the effects of industrialization on human health, which tends to be true of people who have witnessed the effects of the industrial diet and lifestyle on diverse cultures.

A central concept behind my thinking is that it's possible to benefit simultaneously from both:

• The sanitation, medical technology, safety technology, law enforcement and lower warfare-related mortality that have increased our life expectancy dramatically relative to our distant ancestors.


• The very low incidence of obesity, diabetes, coronary heart disease and other non-infectious chronic diseases afforded by a diet and lifestyle roughly consistent with our non-industrial heritage.

But it requires discipline, because going with the flow means becoming unhealthy.

Asparagus with Maple Tahini Dressing

Vegan maple-tahini dressing adorns the Queen of Spring: Asparagus.

Spring here in BoHo infused West Hollywood means trading in your Uggs for flip-flops. And hurtling downhill on your skateboard past midnight, apparently.  For four nights in a row now I've been startled awake by the rolling wheels of wild ones zooming past our bedroom window in the wee small hours of the morning. I suspect they are taggers, or teenage paparazzi on the hunt for misbehaving Melrose prey (there have been more helicopters lately). Sleep has been edgy and restless. The season of change is afoot. Or rather on a roll.

Which in an odd and sleep-deprived way, brings me to asparagus.

It's a welcome signal of warmer days (and nights!) when those bundles of slender green stalks are back, standing tall in elegant rows at the local market. Erect, perky little beauties.

My deep and abiding craving for asparagus is surprising for someone who never tendered a single bite of fresh asparagus until my third decade here on planet Earth. Yes, you read that right. Three decades. I admit it.

I was anti-asparagus.

Read more + get the recipe >>

Natural Cures for Radiation Exposure

Natural cures for radiation exposure...

In physics radiation is a process in which energetic particles or energy or waves travel through a medium or space. Radiation can be harmful to organisms and can result in changes to the natural environment.

Radiation contamination is the uncontrolled distribution of radioactive material in a given environment.

You are exposed to higher doses of ionizing radiation if you take x-rays, cancer radiation therapy, if you live at high altitudes, if you fly in airplanes, work in a submarine, live near a coal burning plant, if you’ve worked in uranium mining, worked in weapons manufacturing, live near government radiation testing (Nevada, New Mexico), if you live near a nuclear plant and especially if you live near a nuclear plant leak or explosion, like the people in Japan are experiencing right now.

Ionizing radiation is energetic particles or waves that can ionize an atom or molecule and causes cellular damage. Radiation syndrome, radiation toxicity, radiation illness, radiation damage, radiation sickness and excessive radiation exposure can occur within several months of exposure to high amount of ionizing radiation that can kill the human body.

If we don’t clean our bodies of radiation eventually you we will succumb to symptoms of unexplained illness, fatigue, tumors, lethargy, excess bleeding, a weakened immune system, anemia, genetic damage, cataracts, cancer, leukemia, possibly having children with severe birth defects, blistering, reddening, permanent hair loss and more.

There are many natural cures one can do to support their body's healing processes after radiation damage.

Eat...

• Foods from the ocean like kelp, spirulina, chlorella, blue green algae and seaweed which is loaded with iodine which daciltates the passage of nutrients into mitocghondria (body cells).
• Cilantro (aka Coriander) removes heavy metals from the blood stream.
• Garlic is a natural antibiotic.
• Rosemary is said to be one of the best herbs to protect against radiation poisoning.
• Miso soup – one of the main ingredients in miso is kelp, just make sure the soy is not genetically modified.
• Sunflower seeds contain pectin that cleanses the body from residual radiation.
• Buckwheat which has glucosides.
• Activated charcoal removes toxins and poisons from body (its kept in nearly all emergency rooms to help relive the effects of poisoning) it also lowers cholesterol.

Drink...
• Bentonite clay that binds radioactive particles and helps excrete them.
• Ginseng tea.
• Dandelion has detox abilities and also great for the liver.

Bath...
• In Bentonite clay which is used by Russian nuclear workers before working with nuclear material as it absorbs radiation and removes heavy metals. Bentonite clay is available from our Earth Diet shop, direct link:
http://www.theearthdiet.org/bentonite-clay.html
• Epsom salts generates body circulation.You can purchase epsom salts for a few dollars at a supermarket or pharmacy.

The Earth Diet are taking donations for Japan Red Cross Society until the 8th of April. Donate at least $5 and go in the draw to win one of 28 prizes including bentonite clay, gift vouchers, travel guides, soaps and more! Direct link; 
http://www.theearthdiet.org/japanese-red-cross-society.html
With love, Liana.

www.TheEarthDiet.org

Calorie Counting? Calorie Restricting? Or Simply Calorie Observant?

I had two wake up calls this past week, regarding the calorie content of foods.

Macarons stacked at La Duree, Paris.Typically French portions!

First, I walked into a local Starbucks and saw a new, and quite adorable, display of mini pastries. Maximum two-bites-sized, these charming micro cupcakes and nano whoopie pies had proudly displayed tags which announced their value, "190 calories".

And how did I feel? Well, quite mixed, to be honest. It was truly a reality check seeing the caloric value of such tiny pastries.  It was nice to see that in a small portion, delicious baked goods could fit as a snack for most anyone, calorie-wise. But how satisfied would I feel with something gone in only two bites, I wondered.

For some of you, it may feel good satisfying your taste from a controlled portion. For others, it might require a box of these cute, but oh-so-small delights. Do you label foods 'good' versus 'bad', 'allowed' versus 'forbidden'? Starbuck's strategy of displaying calories may actually help you, helping you to see that in a small portion, even calorie-rich items can fit in your diet.

Even without the calories listed,
can't you see these are small enough to include?

The second shock

I invited a teen patient of mine to bring in menus from the many restaurants he dines in weekly. Now here's the thing. Nutrition is my field, and I'm not naïve (you've noticed?). And yet when I examined the dinner entrees I was aghast. Single meals, for one person, with calorie counts around 2000! Saturated fat covering 3-4 days' allowance for health, sodium content in the 2000-3000 mg range, exceeding the recommended daily range for even healthy Americans (2,300mg/day, and 1500 mgs/day for those with high blood pressure). And that was just from a single meal.

Yes, even I was shocked. And also surprised by my own response; I was pleased to have that information available! And, to be able to share it with my patient, to enable him to be able to make a well-informed, healthier choice, from the entrees that appealed to him. Or, to be more mindful of his portions of such meals, if he chose to order one.

"But I thought you were against counting calories?"

I am. I am not in favor of adding up calories throughout the day, with a goal of limiting the total to a specific number. And, in doing so, likely deny your physical sensations such as hunger. Imagine you try to keep your intake to some (somewhat arbitrary) level. And by 5 PM you've reached your total. Yet your stomach is growling and you know that your body needs the fuel, the calories. Then what? See the problem? This calorie-counting method for weight control is not a perfect science. Even individuals of the same height will have differing needs. Those formulas that seem to calculate your daily requirement so scientifically are merely estimates, a ballpark figure, nothing more.

As for the calories on menus, here's another true patient story that helped shift my opinion.

I kid you not!

Jamie was a patient I worked with awhile back. She was overweight (without any eating disorder or disordered eating), and wanted to lose weight. Working as a manager at a non fast food restaurant chain, she had the luxury of ordering whatever she pleased from the menu (free, I might add). She just needed some guidance selecting wisely.

She showed me the menu, and unfortunately, there were few items that jumped out as healthy, to support her goal of weight loss. But the pasta primavera caught my eye, filled with veggies, not in a cheese sauce or alfredo. So I started there. As I recall it, this dish was described as containing a light sauce, made with wine. "Can't we just modify their portion of this dish?" I asked.

Not a chance, she smirked. "You know what goes into that dish?" she replied. An entire stick of butter, per plate! Yes, eight tablespoons. In my dreams (nightmares?) I would never have imagined it. Perhaps this sauce was light in color, but it's description failed to inform me of the richness of this meal.

Now if I had seen the menu with the nutrition info, it would have given me a heads up.

From L'Etoile, tops in Madison, Wisconsin!
No camera with me last night at Hamersley's Bistro!

So I'm a bit conflicted. I like having nutrition information available, but I feel it should be our choice whether we want to view it or not. Perhaps we could ask for the labeled menu, if we so choose. Just a thought. What do you think would be most helpful for your goals?

Last night, enjoying a celebratory meal dining in a lovely restaurant in Boston, the last thing I would've wanted to see next to the the pear galette (think buttery pastry) with ginger ice cream and a caramel sauce is the calorie value. Yes, my caloric intake for the day was certain to have exceeded the estimate by any equation. And so it was. I enjoyed every bit of my meal. And I don't eat like this daily. I shared this delectable dessert, and interestingly, was just comfortably full after my meal.

Ultimately, you may find it helpful to observe the calorie info on menus and on labels. It may help you choose between products, to help you meet your goal for weight regulation, particularly when you are just starting out. You may not trust your body just yet. But if you also focus on mindful eating (as described throughout this blog), and start to separate your physical hunger from all the other reasons you eat, you'll do much better. 

If you choose to use it, consider the calorie content as just one aspect of your eating. Choose what you enjoy, and try to use your body, and its fullness, as a guide.

Gluten-Free Dinner Rolls

Fresh baked gluten-free dinner rolls- warm and tender.

We've been slurping lots of soup this Spring while the temperatures hover well below my chilly bones preference of 72 degrees. I hate to complain about 52 degrees, but, honestly. I'm shivering like a kitten in a Steve Martin movie. This is L.A. not New Hampshire. Where is my sunshine and technicolor blue sky?

Hiding its good humor behind wrinkled duvets of fuzzy gray clouds, that's where.

So we make gluten-free soup.

But the soup needs a companion. Our potage is lonely. And so I play matchmaker. I've been inviting gluten-free roll recipes to come and play. I've been flirting with their quirks and grainy idiosyncrasies, trying to be a good host. Coaxing their prickly little batters into behaving. As in, taste GOOD. And I've had some almost there success. But nothing to brag about. Nothing blog worthy.

Until today. These rolls are a balance of whole grain flavor and softness. Just crusty enough. These were tender and lovely warm from the oven. Not gummy. Not heavy. Not too grainy.

Just right.


Read more + get the recipe >>

Randy Tobler Show: Welcome

This morning, I had a conversation with Dr. Randy Tobler on his radio show "Vital Signs", on 97.1 FM News Talk in St Louis. Dr. Tobler is an obstetrician-gynecologist with an interest in nutrition, fitness and reproductive endocrinology from a holistic perspective. He asked me to appear on his show after he discovered my blog and found that we have some things in common, including an interest in evolutionary/ancestral health. We talked about the history of the American diet, the health of non-industrial cultures, what fats are healthiest, and the difference between pastured and conventional meat/dairy-- we took a few questions from listeners-- it was fun.

The show is available as a podcast here (3/26 show), although as far as I can tell, you need iTunes to listen to it. My section of the show starts around 8:20.

To everyone who arrived here after hearing me on the air this morning: welcome! Here are a few posts to give you a feel for what I do here at Whole Health Source:

The Coronary Heart Disease Epidemic
US Weight, Lifestyle and Diet Trends, 1970-2007
Butter vs. Margarine Showdown
Preventing and Reversing Tooth Decay
The Kitavans: Wisdom from the Pacific Islands
Potatoes and Human Health, Part I, Part II and Part III
Traditional Preparation Methods Improve Grains' Nutritional Value
Real Food XI: Sourdough Buckwheat Crepes
Glucose Tolerance in Non-industrial Cultures
Tropical Plant Fats: Palm Oil
It's Time to Let Go of the Glycemic Index

Christopher Walken Shares Gluten-Free Tips

Christopher Walken's doppleganger stopped by Gluten-Free Goddess to share a few off-the-cuff tips on cooking gluten-free. In this impromptu video, Christopher reveals his passion for butter flavor, his preference for cooking grits, and his befuddlement with tapioca.

Safflower Oil Study

A few people have sent me a new study claiming to demonstrate that half a tablespoon of safflower oil a day improves insulin sensitivity, increases HDL and decreases inflammation in diabetics (1). Let me explain why this study does not show what it claims.

It all comes down to a little thing called a control group, which is the basis for comparison that you use to determine if your intervention had an effect. This study didn't have one for the safflower group. What it had was two intervention groups, one given 6.4g conjugated linoleic acid (CLA; 50% c9t11 and 50% t10c12-CLA) per day, and one given 8g safflower oil. I have to guess that this study was originally designed to test the effects of the CLA, with the safflower oil group as the control group, and that the interpretation of the data changed after the results came in. Otherwise, I don't understand why they would conduct a study like this without a control group.

Anyway, they found that the safflower oil group did better than the CLA group over 16 weeks, showing a higher insulin sensitivity, higher HDL, lower HbA1c (a marker of average blood glucose levels) and lower CRP (a marker of inflammation). But they also found that the safflower group improved slightly compared to baseline, therefore they decided to attribute the difference to a beneficial effect of safflower oil. The problem is that without a control (placebo) group for comparison, there's no way to know if the improvement would have occurred regardless of treatment, due to the season changing, more regular check-ups at the doctor's office due to participating in a study, or countless other unforeseen factors. A control group is essential for the accurate interpretation of results, which is why drug studies always have placebo groups.

What we can say is that the safflower oil group fared better than the CLA group, because there was a difference between the two. However, what I think really happened is that the CLA supplement was harmful and the small dose of safflower oil had no effect. Why? Because the t10c12 isomer of CLA, which was half their pill, has already been shown by previous well-controlled studies to reduce insulin sensitivity, decrease HDL and increase inflammatory markers at a similar dose and for a similar duration (2, 3). The safflower oil group only looked good by comparison. We can add this study to the "research bloopers" file.

It's worth noting that naturally occurring CLA mixtures, similar to those found in pastured dairy and ruminant fat, have not been shown to cause metabolic problems such as those caused by isolated t10c12 CLA.

The Mind

Hi Earth Diet peeps, I'm having trouble sticking to eating healthy. I say I'll eat only 'earth foods' for one month but I keep breaking it. It's like my mind keeps finding ways to talk myself out of it and why I should eat junk food. And then when I do break it and eat junk food my mind starts creating more drama and guilt and I stress out. I guess the problem is my mind ... what are your thoughts? - Katherine, Dublin.

Hi Katherine!

The mind can be a powerful tool if we use it. If we allow it to use us, it can go in many directions.

In the past couple of weeks I have written blogs you may find resourceful about the mind and human life.

We are also currently in collaboration with Paul Nguyen who is a Consulting Hypnotist and founder of Moodstreams. Customized down loadable sessions will soon be available on our site for things like health management, weight management, quitting smoking, addictions, overeating etc - stay tuned!

As seen on Stop Stressing Now ...

The human mind is an aggregate of causes and conditions. It is in  constant change. It is forever jumping about, not ceasing for even a  moment.

One must not trust his own mind that is filled with greed, anger and  foolishness. One must not let his mind run free, but must keep it under  strict control.

Those who really seek the path of peace dictate terms to their mind.  Then they proceed with strong determination. Even though they are abused  by some and scorned by others, they go forward undisturbed. They do not  become angry if they are beaten by fists, or hit by stones, or gashed  by swords. Let abuse come, let misfortune come, and yet one should  resolve to remain unmoved and tranquil in mind.

“Oh my mind! Why do you hover so restlessly over the changing  circumstances of life? Why do you make me so confused and restless? Why  do you urge me to collect so many things? You are like a plow; you are  like a rudder that is dismantled just as you are venturing out on the  sea of life and death. Of what use are many rebirths if we do not make  good use of this life?”

To read the full blog, direct link: http://www.stopstressingnow.com/2011/03/how-to-find-peace/

As seen on KORA Organics by Miranda Kerr ...

The nature of an animal is much easier to understand. Still, we can  in a general way classify the nature of man according to four  outstanding differences.

First, there are those who, because of wrong teachings, practice austerities and cause themselves to suffer.

Second, there are those who, by cruelty, by stealing, by killing or by other unkind acts, cause others to suffer.

Third, there are those who cause other people to suffer along with themselves.

Fourth, there are those who do not suffer themselves and save others from suffering.

These people of the last category do not give way to greed, anger or  foolishness, but live peaceful lives of kindness and wisdom without  killing or stealing.

Thus people can be classified in different ways, but nevertheless, man  is tempted in different ways by the desires of his six senses, eyes,  ears, nose, tongue, touch and mind, and is controlled by the predominant  desire.

From these desires comes the body’s love of comfort. Most people, being  influenced by the body’s love of comfort, do not notice the evils that  follow comfort, and they are caught in a painful trap. Indeed, these  desires arising from the senses are the most dangerous traps. When  caught by them people are entangled in wordly passions which lead them  into delusions and sufferings.

Read the full blog that includes five ways to emancipate ourselves from the bond of wordly passions. Direct link:
http://www.koraorganics.com/blog/live-in-my-skin/all-things-organic/organic-certification/human-life%E2%80%A6/

With love, Liana. 

www.TheEarthDiet.org

Where Diet Apps Fail. Record Keeping That Shifts Your Perspective

The Wall Street Journal did a piece yesterday on diet apps, those free or modestly priced software programs for phones and mobile devices. Under the bold heading Counting Calories they stated:

“Certainly dietitians and nutritionists would say that keeping track of what you eat every day is a big step toward eating better and possibly eating less. But many of these apps go a step or two further.”

Here’s where their assumption falls short. Yes, tracking your intake makes you more aware and has a known benefit for weight management. But the apps tend to mislead you. In spite of their comprehensive database of foods and nutrition info (from the USDA), they are only as good as you are at honestly and accurately estimating your portions. And it is well established that we simply don’t do a very good job at this. In general, most individuals tend to significantly underestimate their food intake, while those who are underweight and those with anorexia tend to overestimate their food intake.

Often patients come in proudly displaying their high tech proof that their eating is in range. But a closer look reveals that their approximation of their portions was far from the mark, making this seemingly perfect app anything but.

More importantly, any nutrition professional that’s worth seeing is looking far beyond calories and counting. We are evaluating patterns of food intake, hunger ratings, and eating triggers such as stress, anxiety, boredom, misinformation, emotions, self-weighing and other influences. And for long-term weight management, we are looking at clients’ perceptions of their eating and the negative and positive impact that has on subsequent meals and snacks.

Take a look at what I read on Sharon’s food record last week:

“I hate eating breakfast! It makes me hungrier the rest of the day.”
“Weighing myself—a big mistake!”
“I am so fat and shouldn’t have eaten so much this week.”
“I’m starving.”
“I blew it. May as well keep eating.” 

“What’s wrong with me? Why can’t I stop eating?”
“I feel awful and super fat!”
“Binged. Not even hungry, just want to eat. I’m stressed and feel fat anyway.”
“Ate a small salad and feel even fatter.”
“Triggered by therapy. It always makes me want to binge and purge. I know it’s wrong but it helps me relax.”
“I don’t want to eat but I just can’t stop thinking about food.”

Now what do you imagine Sharon’s food record looked like? Full of true binges, out of control, excessive feeding frenzies? Multiple items, or very large quantities of a single item, like cookies, ice cream, even cereal? Forbidden foods, generally, but not necessarily. In fact, her eating may have been fully ‘controlled’. It may have even been planned, a not uncommon occurrence. She may hate it, but plan to binge anyway, perhaps with the intent of getting rid of it. Or not.  The eating feels out of control, but ironically it is something she may have very much decided when and how to do.

But that was not what I read on Sharon’s food record last week. Her pages were filled not with surplus calories from binges, but with voids—calorie-free diet beverages, salads with fat-free dressings, coffees and “light” products. More than a report about her food, it revealed the most about the distortion in her thinking.

And had we only looked at an app’s analysis, perhaps the totals wouldn’t have appeared too bad. But the pain and the struggle keeping her stuck in this cycle would certainly be overlooked.

Identify with Sharon? Hoping to get past this place, but petrified, so you stay stuck? Consider this: If keeping things the same isn’t working, you may as well take the risk and try something different.

Now, back to Sharon’s comments.

Why the full feeling? If you’ve gone through a period of severe restriction, or have been purging, you likely are experiencing fullness when eating. And it’s not just in your head. These behaviors result in slowed movement of food through your digestive tract. It takes longer for food to move through, so yes, you will feel full longer. But the feeling passes, doesn’t it? Take note of how long the discomfort lasts. For most, it starts to feel better after about 40 or 45 minutes.

Why so hungry? Could be that the fullness was a temporary fix, not due to adequate or excessive calories. A 2-liter bottle of Diet Coke will make you feel full, stomach full. You’ll likely feel bloated, with a distended stomach. Yet it contains no calories. No fuel to serve your body. And so the feeling passes and then you’re left starving.

Or maybe you purge and then get hungry again later. You’re so focused on how much you ate, that you minimize that you got rid of much of your food. Of course your body is looking for fuel and signals that you are hungry!

Perhaps you really ate frequently throughout the day. But how adequate were those meals or snacks? Did they only look adequate? Were the portions large in volume, but low in substance? Did you omit fats from your diet, leaving you hungry soon after eating?

Aren’t you being unfair, expecting to subsist on so little, and beating yourself up when that strategy fails you?

Sharon has a long way to go. But at least now she is including food, multiple times, in the daytime. This is a giant shift from her old pattern of going all day without eating, followed by a binge and a purge. At least now she manages to get through some days with a more adequate intake, with neither a binge nor purge. At least she is seeing her potential. At least she is starting to shift her perspective.

Yes, these photos were taken by me, in my kitchen. But not while eating!

Her thinking does remain distorted—in part because she is still starved. Small changes won’t cure that immediately. Sharon’s got to push herself further out of her comfort zone to start to see things more clearly. And she needs to learn other ways to tackle her anxiety, versus sticking with what is familiar—her eating disorder.

As for those apps—if they truly want to have an impact and “go a step further”—they should allow for self-reporting hunger levels, moods, distractions while eating and thoughts. Then users could bring them to their visits with an experienced professional. And yes, an RD with a behavioral focus would be a great place to start!

Perhaps you have a different perspective? Care to share it? Please leave me a comment below!

New beginnings, cot'd.

As a result of New beginnings. , I've demolished my wall and I now want to start a new relationship. I've got a lot of love to give and I want to find that special lady to give it to. Here's the ideal music video.


I won't be blogging so much in future.

P.S. Mum had a Mini Mental State Examination today. She got a score of 12 (out of 28 things that she was physically capable of). 6 months ago, she got a score of 9 (out of 27 things that she was physically capable of). Ketogenic Diet For The Win.

She'll be tested again next year. I found out on Wednesday 23rd March that she is being given 5,000iu/day of D3. I didn't expect that to happen.

Peanut Butter Banana Cake

My gluten-free peanut butter banana cake was inspired by a sandwich.

It has been an awful week. Our hearts ache for the profound and inconceivable loss suffered by Japan. To conjure sweet nothings about cake or cookies, or celebrating the first day of spring rings a tinny, grating note. So I am excavating a recipe from the archives instead, sharing it now for those of you new to the blog, or those of you who may have missed it the first time around. It's a simple, sugar-free recipe based upon a childhood favorite- the peanut butter and banana sandwich.

Read more + get the recipe >>

Normal Eating Taken Too Far?

Learning to accept a less-than-perfect diet

Soon after entering practice as a Registered Dietitian back in the 1980s, I stumbled upon the most brilliant piece on eating, written by Ellyn Satter. It is timeless, and full of wisdom. So I wanted to share it with you and to share my thoughts on it.

“Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it -not just stop eating because you think you should. Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful. Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.

In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.” Copyright © 2010 by Ellyn Satter.

(For more about eating competence (and for research backing up this advice), check out www.EllynSatter.com Rights to reproduce: As long as you leave it unchanged, you don't charge for it, and you include the entire copyright statement, you may reproduce this article. Please let us know you have used it by sending a website link or an electronic copy to info@ellynsatter.com.)

I vividly recall first reading this and being a bit shocked. “Give yourself permission to eat sometimes because you are happy, sad or bored…”?! That seems to fly in the face of what we should be doing to manage our eating and our weight! But then I took a closer look. The key word in this sentence is sometimes. Because even mindful eating isn’t all or nothing. 

Yes, we are trying to move toward better matching our body’s need for fuel, for food, with what we feed it, based on our physical hunger. But we are only human. And sometimes we eat just because the food is there. Or, because there is something to celebrate. And sometimes we eat because it is our familiar way of comforting ourselves. And sometimes we eat, even overeat, knowingly, because we haven’t yet learned how to sit with distress. So we go to what is familiar in order to get by, to cope.

Archery has never been my thing. In fact, I never even heard of it growing up in Brooklyn, New York. But here’s an analogy that provides a visual that somehow I could relate to. To manage our eating, we are moving toward trying to hit a bull’s eye on a target. That center circle, that scores the most points, is our goal. But starting off, we may never have even noticed that a target existed. Perhaps we didn’t even have the right tools. (There were no bows and arrows in my neighborhood growing up.) We didn’t even know which direction to aim for, to shoot in. And so the potential damage was great.

With some awareness, we may see the target, but it may take a lot of practice to even hit the outer ring. And that would be progress. But we need to continue to work at it.  To assist, we need to remove distractions around us that steal our focus. Taking lessons and observing from those who have mastered it before us further improves our skill. We need to appreciate how far we’ve come—to recognize that now we’re at least hitting a ring, versus the feeling of chaos of random shooting-as opposed to focusing on the fact that we haven’t hit dead center yet. And, to have the patience until we finally reach even that point.

And we need to believe in ourselves, and to get support from others who believe in us. And as we continue to practice, we will begin to trust our bodies and ourselves. We will learn, as Ellyn Satter states, that it’s okay to give yourself permission to eat what you enjoy and that even if you overeat sometimes, your body, believe it or not, is forgiving.

As always, I welcome your thoughts!

New Ancestral Diet Review Paper

Pedro Carrera-Bastos and his colleagues Maelan Fontes-Villalba, James H. O'Keefe, Staffan Lindeberg and Loren Cordain have published an excellent new review article titled "The Western Diet and Lifestyle and Diseases of Civilization" (1). The paper reviews the health consequences of transitioning from a traditional to a modern Western diet and lifestyle. Pedro is a knowledgeable and tireless advocate of ancestral, primarily paleolithic-style nutrition, and it has been my privilege to correspond with him regularly. His new paper is the best review of the underlying causes of the "diseases of civilization" that I've encountered. Here's the abstract:

It is increasingly recognized that certain fundamental changes in diet and lifestyle that occurred after the Neolithic Revolution, and especially after the Industrial Revolution and the Modern Age, are too recent, on an evolutionary time scale, for the human genome to have completely adapted. This mismatch between our ancient physiology and the western diet and lifestyle underlies many so-called diseases of civilization, including coronary heart disease, obesity, hypertension, type 2 diabetes, epithelial cell cancers, autoimmune disease, and osteoporosis, which are rare or virtually absent in hunter–gatherers and other non-westernized populations. It is therefore proposed that the adoption of diet and lifestyle that mimic the beneficial characteristics of the preagricultural environment is an effective strategy to reduce the risk of chronic degenerative diseases.

At 343 references, the paper is an excellent resource for anyone with an academic interest in ancestral health, and in that sense it reminds me of Staffan Lindeberg's book Food and Western Disease. One of the things I like most about the paper is that it acknowledges the significant genetic adaptation to agriculture and pastoralism that has occurred in populations that have been practicing it for thousands of years. It hypothesizes that the main detrimental change was not the adoption of agriculture, but the more recent industrialization of the food system. I agree.

I gave Pedro my comments on the manuscript as he was editing it, and he was kind enough to include me in the acknowledgments.

Hypnosis...

Liana, have you ever been hypnotized? What are your thoughts on hypnosis? Can you do a blog on it. Thanks - Mark, NZ


Hi Mark,

Yes I have been hypnotized. In my experience during hypnosis I am in a very relaxed state and I allow my thoughts to rest. I focus all energy on where I am at that moment. If a thought comes into mind and I lose focus I often wander, and then remember my intention, to be present fully in the moment and I allow that thought to pass.

Others say they get a sense of detachment or extreme relaxation during the hypnotic state, some feel that their actions seem to occur outside of their conscious decision. For example I have a conscious decision to overeat and binge and when I listen to a hypnosis session that is telling me otherwise, my mind begins to program my new way of being.

My Nanna smoked for over 50 years and this January 2011 she went to a hypnosis center for the first time, and now she is a non-smoker! So I am well convinced that it works, and to what level I guess depends on the individual. She is 70 years old ... it's never too late!

What hypnosis is...


In the dictionary Hypnosis is: a mental state or set of attitudes and beliefs usually induced by a procedure known as a hypnotic induction, which is commonly composed of a series of preliminary instructions and suggestions.


American Psychological Association describes hypnosis as a cooperative interaction in which the participants responds to the suggestions of the hypnotist.


According to John Kihlstrom, "The hypnotist does not hypnotize the individual. Rather, the hypnotist serves as a sort of coach or tutor whose job is to help the person become hypnotized"


Experiments by researcher Ernest Hilgard demonstrated how hypnosis can be used to dramatically alter perceptions. After instructing a hypnotized individual to not feel pain in his or her arm, the participant's arm was then placed in ice water. While non-hypnotized individuals had to remove their arm from the water after a few seconds due to the pain, the hypnotized individuals were able to leave their arms in the ice water for several minutes without experiencing pain (psychology.about.com).


Hypnosis has also been clinically proven to provide medical and therapeutic benefits. As I mentioned above my nanna who is 70 years old and has smoked the majority of her life was hypnotized for the first time in January and now she is a non-smoker! It has been used for many things mostly for reducing pain, fear, anxiety and symptoms of dementia.


• Any disease, illness or cancer in the body
• To assist weight loss and reduce overeating and binge eating
• To let go of an addiction like smoking
• To reduce stress
• To let go of limiting and dis-empowering thoughts of fear and live from an abundant mind state
• The treatment of chronic pain conditions such as rheumatoid arthritis
• The treatment and reduction of pain during childbirth
• The reduction of the symptoms of dementia
• Helpful for symptoms of ADHD
• The reduction of nausea and vomiting in cancer patients undergoing chemotherapy
• Control of pain during dental procedures
• Elimination or reduction of skin conditions including warts and psoriasis
• Alleviation of symptoms association with Irritable Bowel Syndrome

For more information I recommend checking out Paul Nguyen who is a Certified Hypnotist with a goal to help people unlock their potential. He is based in Boston, USA and has hypnosis sessions, nature sounds and relaxation tracks available on his site Mood Streams (http://www.moodstreams.com/). We are also currently in collaboration with customized hypnosis sessions for our readers ... stay tuned!

 
With love, Liana.

http://www.theearthdiet.org/

Caravan of Dreams...

Hi Liana! Do you know of some healthy places to eat out in New York ... where do you eat or that you could recommend and why? Thank you! Barry - NY

Hi Barry!

Absolutely, I have included a few of the places I go to....

In Manhattan check out...

Caravan of Dreams does raw and cooked and is entirely vegan and 95% organic. You may have seen it in 'Eat, Pray, Love' in a scene with Julia Roberts!

Everything on the menu is vegan and says 'Our aim is to use only organic produce and ingredients. 95% of our food is organic, and where certain ingredients are not available, we strive to find the best alternative and apply constant pressure on our growers and vendors to make the change to organic. All our water is filtered at least twice. We are kosher certified by OKS under the supervision of Rabbi Harry Cohen.'

I was there last week with Andrew and we ate the 'Live Nachos' (raw chips made with chia seeds, flax seeds, hemp seeds, peppers, cumin, onion!), berry spelt pancakes with maple syrup and roasted hazelnuts, and the Caravan Burrito filled with rice and vegetables - the 'cream' you see in the photo below is actually a nut cream made from cashews. I also drank a super smoothie with ingredients: strawberry, cacao, almond butter, goji, aloe and maca - one of the best smoothies I have had! You could bring your friends who are not vegan to this place and they will still enjoy it. They also have available draft beer, wine and sangria.

 Neal the head chef of Caravan of Dreams has been vegan for 11 years and lost a lot of weight initially and now has more energy living this kind of lifestyle. He enjoys providing this lifestyle to people and says Caravan of Dreams is like a 'community staple' where people come to socialize and eat. If you are hesitant about eating vegan or raw Neal recommends the burrito or veggie burger. If you are up for raw foods he suggests the live pizza. All desserts are made in the house and include Choc Acai Berry Pie and Raw Cacao Fudge mmm!  Neal also said he sources as many ingredients as possible locally from Long Island farmers and upstate. You can trust their integrity on the products being organic and high quality. They are open Sunday through Friday 11am to 11pm and midnight on Saturday. www.caravanofdreams.net

Pure Food and Wine which has entirely a raw menu with divine desserts! Direct link to blog; http://theearthdiet.blogspot.com/2011/02/pure-food-and-wine.html

There are also many juice bars in Manhattan that do juicing and raw organics foods great for on the run or a casual meal.Check out Booster Juice and Life Thyme. 
On Long Island...

Park Avenue Grill has organic options and is in Amityville where I live. Their menu is not entirely organic but they do have organic options as well as regular options. You can order a burger and choose organic. They also have 100% organic breakfast including the Berry Pancakes - which are my favorite! You can also get freshly squeezed orange juice, no added anything. The owner Erin was inspired to go organic after watching the documentary Food Inc! www.parkavenuegrill.net

A new raw cafe in Huntington just opened up ... I'm going to check that out tomorrow!!! :)

With love, Liana.

www.TheEarthDiet,Org

Karina's Wildly Rich Chocolate Truffle Cake

Truffle Cake is a flourless chocolate cake worthy of Spring.

The intricate lace of bare oak branches reaching to the piece of schoolyard sky framed by my kitchen window is softening, filling in with bursts of tender green leaves so young and sweet you miss them at first glance. Spring has arrived. The oaks say so.

To celebrate the season of reawakening, I say we bake a cake.

Yes, another cake. I know, I know. I baked a luxurious Coconut Layer Cake for you just last week. But. It was a cake with flour (albeit gluten-free flours). And what do I feel like baking this week? A flourless cake. A cake so rich it tastes like a truffle. Not the infamous pig snuffled treasure. No, Darling. The chocolate truffle. That heavenly impostor, hiding in the guise of that woodsy French piggery fungi. Spoonfuls of deep, dark ganache rolled in cocoa powder (to look like dirt, of course).

And I didn't want just a chocolate cake topped with ganache, either. I wanted to bake the ganache itself. I wanted the cake to taste like a sweet and satiny truffle- I wanted the cake to live up to its name. Truffle Cake inspires expectations. So I fiddled around with my Flourless Chocolate Cake recipe and rustled up a divine and creamy chocolate cake so special you'll want to share it with company. It's simply too good to keep to yourself. Try it. It's shockingly easy to make. Just give yourself time to make it ahead. It is at its best chilled overnight.

Silky satin chocolate cake with a dusting of dirt- I mean- organic cacao powder with a secret ingredient. Raw maca powder.

Throw in a little superfood magic. Why not?


Read more + get the recipe >>