Sunday Timesin paleoartikkeli, osa 2

22 Tam

Lupasin laittaa paleoartikkelin toisen osan tänne. Tällä kertaa puhutaan siitä, miksi ranskalaiset perunat ovat niin katastrofaalisia ja miksi on hyvä välillä jättää ateria väliin (oliko luolanaisella muka aina pihviä jääkaapissa – no ei ollut). Itse en ole paastoamista kokeillut, koska olen niin hirveä herkkupaba ja tykkään syödä. Itse asiassa voisin tällä viikolla haastaa itseni ja jättää yhden illallisen syömättä. Hui. Asiaan:

Free your body

Professor Arthur De Vany explains why missing the odd meal is good for you and why the ubiquitous chips are bad news for your kids

The Sunday Times 

Published: 16 January 2011

By week two of the New Evolution diet, you will be getting compliments or stares from slightly envious friends in the office. You will look and feel younger and stronger. You will have more energy because your brain is well fed and your mitochondria, those little energy furnaces in all your cells, will begin to regenerate as you relieve the glucose assault to which they have been subjected. At this point, the sabotage may begin. Every female I know who has followed the diet has experienced this. When we were dating, my wife lost five dress sizes in a few months, and her co-workers started saying, “You’re too skinny,” and brought her sweets and doughnuts. It is all nonsense.

Why missing the occasional meal is good for you

I recommend that you undertake the occasional mini-fast. Once a week or so, you should go a day eating very little or nothing. Every living creature throughout history has gone hungry now and then. Intermittent fasting is embedded in our metabolism; food scarcity was a normal part of life for our ancestors. Research suggests prehistoric hunter-gatherers spent about one-third of their lives hungry. That is more deprivation than we need. However, a little self-imposed food scarcity is a good thing. In fact, our bodies respond to it in an interesting way: brief fasting reduces oxidative stress and improves insulin sensitivity and protein turnover in muscle. A little hunger turns on your body’s repair mechanisms, so is a powerful way to slow ageing. I skip one dinner a week, chosen at random, and go to bed early. You burn fat while you sleep. So the more sleep you get, the leaner you’ll be. Sometimes I skip breakfast and lunch, but enjoy a big dinner. Intermittent fasting can increase the average and maximum life span by more than 30% in rodents. It has been found to decrease the incidence of tumours and kidney disease, and can increase resistance to dysfunction and degeneration in stroke victims and those with Alzheimer’s, Parkinson’s or Huntington’s disease; it also enhances resistance to oxidative stress. So skip that meal and reap the rewards.

The worst food known to man

I am deeply concerned about how people feed their children. Many of my website members keep their children on the diet and get positive results. My wife and I feed our grandchildren the same food we eat and they love it. But not everyone treats children this way. There is one dish in particular that is ubiquitous in the modern youthful diet. It is, in my view, the absolute worst food a human being can eat. A few years ago, my wife and I were having an early supper at one of her favourite restaurants. I looked over to my right and saw a family of seven sitting down to a big mound of brown food — a bad sign. Colour is a reliable guide to beautiful, well-balanced meals. The more colours on the table, and the brighter they are, the better the eating. The mound was mostly made up of chips, which covered nearly all of every plate. The monochrome meal was interrupted only by the dark brown of hamburgers, the light brown of bread and the blackish-brown of cola. The sight ruined my dinner. I am used to seeing children being fed chips by their parents. It is a cheap dish. It appears to be a vegetable (although it is actually a tuber). Kids love it, and so it is always on the children’s menu, no matter where you go. But a chip is nothing but a ship of carbs carrying a load of grease. I think a combined carb/fat load must have been a rare event in the nutritional history of our species. Fat would have accompanied protein, as in meat, not a simple carb. I don’t think our metabolism really knows how to handle the combination. The carbs release insulin, which shuts down fat-burning. The high fat load, and high blood sugar that results, becomes a heavy sludge in the bloodstream, bruising the epithelium, the lining of the blood vessels. The release of insulin also opens the epithelium to the intrusion of fats. These fats are then oxidised, driven by the inflammatory response to high blood glucose. Oxidising fat inflames the circulatory system, promoting cardiovascular disease. The liver is confused, I think, when it senses high insulin, blood glucose and high fat: how should it respond to this unusual signal? I hate it when I see a kid eating chips. I love my grandchildren too much to buy chips for them. When I take them out, I let them order from the adult menu. It is costly because I have a lot of grandchildren, but it is worth it to teach them what good food is.

Your week two guide

Monday

Breakfast: Slices of avocado, lean turkey breast, slices of apple and grapes.

Lunch: Prawns or canned fresh tuna mixed with olives, leeks and big chunks of celery, drizzled with olive oil and flavoured vinegar.

Dinner: Lean flank steak, lightly marinated in barbecue sauce and grilled with red pepper. If you feel as though you’ve been eating too much red meat, feel free to replace it with a skinless chicken breast. For vegetables, steam or sauté broccoli or asparagus. Be creative and cook extra for breakfast or lunch another day.

Exercise: Lift weights at the gym or at home. Or sprint in a field or on a stationary bike. If you use a bike with a speedometer or energy meter, see how many watts you can generate or how far and fast you can pedal in a set time. Then try to exceed that two more times.

Tuesday

Breakfast: Eggs scrambled with bits of Italian sausage, tomato and mushrooms. A large slice of honeydew melon with a few dark red grapes.

Lunch: Mozzarella chunks and lean turkey breast, with lettuce, tomatoes, black olives and celery with caesar dressing. Don’t use a dressing with hydrogenated oil.

Dinner: Salmon steak, grilled or blackened, with red peppers and celery, topped with slices of avocado and hot chillies. Make a large coleslaw salad with raw red and white cabbage, mixed with wine vinegar and olive oil and a few chilli flakes.

Exercise: Lie on your back in a field or your garden and look up at the sky. Do nothing as you watch the clouds or stars. (Reading or watching television is not doing nothing.)

Wednesday

Breakfast: Leftover flank steak or salmon from Monday or Tuesday. Have a small bunch of red grapes.

Lunch: Sauerkraut with two large, grilled frankfurters.

Dinner: When our local shop has lobster or fresh crab, we buy them. Serve with a tomato and mozzarella salad with thin red onion slices, basil and olive oil. Top it off with coffee and cheesecake.

Exercise: If you have children, buy a thick, soft rope 8-12ft long. Take them to a field and play tug-of-war. When I do this with my grandchildren, every kid in the park comes over to help my grandchildren try to beat me. I end up with a good workout and the kids love it.

Thursday

Breakfast: Omelette cooked with onion or leftover broccoli or asparagus. A few slices of bacon, well cooked and drained. Plus a handful of red raspberries or fresh fruit.

Lunch: A few fresh prawns with celery slices and a bit of tomato, red onion and avocado salad drizzled lightly with olive oil and flavoured vinegar.

Dinner: Grill a pork and beef skewer with red onion and red peppers. Steam two stems of broccoli and have a large salad of romaine lettuce, avocado, celery and olives in creamy Italian dressing.

Exercise: Take a medicine ball outside and toss it as high up as you can. Move out of the way as it falls. Then throw it as far forward as you can and sprint after it. Throw it sideways, sprint to it and throw it back over your head. (Don’t use your lower back as a hinge, but stay straight, bend at the hips and use your legs.)

Friday

Breakfast: Two thin pork chops grilled with fresh rosemary. Serve with slices of refreshing watermelon or cantaloupe.

Lunch: Fresh or canned tuna chunks over lettuce and tomatoes, sprinkled with sliced spring onions and a creamy Italian dressing. Or use a fresh coleslaw as a bed under the fish.

Dinner: Grilled salmon steak with celery, olives, broccoli, sliced leek, red chillies and mushrooms. Pour over a lemon sauce.

Exercise: Take a walk, preferably in the cool air, so you get just a hint of chill. Cold has some benefits for exercise.

Saturday

Breakfast: Leftover pork chop from Friday with cantaloupe slices and red grapes.

Lunch: Have a handful of unsalted mixed nuts with a bit of jarlsberg cheese.

Dinner: Eat a huge plate of steamed mussels with artichoke hearts sautéed in olive oil and a big salad of mixed greens, pak choi slices, olives and chunks of avocado.

Exercise: Go for a brief walk or climb a few flights of stairs.

Sunday

Breakfast: Bacon and egg-white omelette with fruit.

Lunch: Small prawn cocktail with avocado and celery, drizzled with olive oil and flavoured vinegar.

Dinner: A large steak with sautéed spinach. A romaine lettuce salad with thin slices of white onion and flaked almonds, topped with an anchovy, in Italian dressing.

Exercise: Before dinner, go for a hike in the wildest spot you can find.

The New Evolution diet will make you look and feel younger and stronger (Kayt Jones)

The New Evolution diet will make you look and feel younger and stronger (Kayt Jones)

(Con Poulos)

You can replace the feta cheese with prawns in the cauliflower, leek and pine nut salad (Con Poulos)

Recipes: week two

It’s easy to stick to the new evolution diet, thanks to Sybil Kapoor’s tempting meal ideas, based on the plan

Breakfast:

Oriental omelette

Serves 1

Follow the omelette with some fresh fruit, such as a clementine or half a papaya with lime juice squeezed over. 2 medium eggs, beaten 1 tsp soy sauce 1 tsp sake (or dry sherry) 100g North Atlantic prawns 1 tbsp extra-virgin olive oil 4 slices of back bacon, fat trimmed and finely sliced ½ tsp root ginger, peeled and finely sliced 2 spring onions, trimmed and finely sliced Beat the eggs with the soy sauce and sake. Squeeze any excess water out of the prawns and set aside. Place a nonstick frying pan over a medium-high heat. Once hot, add the oil, followed by the bacon. Stir-fry the bacon for a couple of minutes until it starts to crisp. Add the ginger and spring onions, cook for a few seconds, then add the prawns, followed immediately by the beaten eggs. Swirl them around the pan until the base starts to set. Continue to cook for a further minute or until the omelette is almost set, then fold it over and cook for another minute. Slip onto a plate and serve.

Lunch:

Cauliflower, leek and pine nut salad

Serves 2

You can vary this recipe by replacing the feta cheese with 100g North Atlantic prawns per person. 2 red peppers, quartered and seeded 1 tsp smooth dijon mustard 1 tbsp white wine vinegar 4 tbsp extra-virgin olive oil 2 tbsp capers (in brine), rinsed 1 small (350g trimmed weight) cauliflower 2 tbsp pine nuts 2 leeks, trimmed and finely sliced 2 handfuls curly parsley leaves, finely chopped 50g barrel-cured feta cheese, crumbled Juice of ½ lemon, or to taste Place the red pepper quarters skin side up under the grill and turn to high. Once the skin begins to blister and blacken, remove to a small bowl and cover with clingfilm. Once cool, peel the skin and discard, and dice the flesh. Meanwhile, in a large mixing bowl whisk together the mustard, white wine vinegar and 2 tbsp olive oil. Pat dry the rinsed capers and add to the dressing. Season to taste. Wash the cauliflower, cut into small florets and pat dry on kitchen paper, then mix into the vinaigrette with the roast peppers. Place the pine nuts in a small dry frying pan and set over a medium heat. Regularly shake the pan for a minute to ensure they turn golden brown all over. Tip into the salad. Add 2 tbsp olive oil to the hot pan and stir in the leeks. Fry for 2 minutes until just tender, then mix into the cauliflower. Add the chopped parsley and crumbled feta to the bowl and season to taste with some lemon juice. Adjust the seasoning to taste, then serve.

Lunch:

Lemon chicken with grape, fennel and hazelnut salad

Serves 2

If you’re feeling practical, double the marinated chicken recipe the night before, serve half for supper with a tomato, roast pepper and avocado salad, and eat the other half cold for lunch with this salad. Incidentally, one medium lemon usually yields about 3 tbsp lemon juice. If you don’t have any walnut oil, use extra-virgin olive oil instead. For the chicken 2 free-range or organic chicken breast fillets, about 190g each 2 tbsp lemon juice 1 tbsp extra-virgin olive oil 1 tbsp lemon thyme sprigs 1 clove of garlic, finely chopped Salt and freshly ground black pepper For the salad A handful (25g) unblanched hazelnuts, halved 100g red or white seedless grapes, halved 2 sticks of celery, finely sliced 1 spring onion, trimmed and finely sliced ½ bulb of fennel 1 dessert apple, quartered and cored 1 tbsp lemon juice 2 tbsp walnut oil 60g ready-mixed salad leaves Trim the chicken breasts of any skin, fat or discoloured parts. Stab the thickest parts with a knife and place in a bowl with the lemon juice, extra-virgin olive oil, lemon thyme and garlic. Mix thoroughly, cover and chill for 30 minutes. Heat an oven-top griddle. Remove the chicken from the marinade, season lightly and cook on each side for 4-5 minutes until the chicken is golden and cooked all the way through (white not pink when cut open at its thickest part). If serving cold, cover, cool, then chill until needed. To make the salad, place the hazelnuts, grapes, celery and spring onion in a mixing bowl. Trim the fennel, discarding the tough outer layer (keep this for making stock). Finely slice the fennel and apple and add to the bowl with the lemon juice and walnut oil. Mix thoroughly, then toss in the salad leaves and season to taste. Serve with the chicken.

Healthy take-to-work lunches

All of the following can be followed by some fresh fruit of your choice – Leek vinaigrette is good for salad-based packed lunches. The night before, blanch some extra leeks, pat dry and mix into a vinaigrette. The next day, pack a spare hard-boiled egg (excess breakfast), or some ham, and a bag of mixed salad leaves. Combine at lunchtime. – Coleslaws dressed in lemon and olive oil are good — use red cabbage, carrot, spring onion, apple and walnuts. Don’t add any dried fruit, as it’s too high in sugar. Try eating with sliced, skinless, smoked duck breast. – Indulge in a salad of marinated grilled vegetables. Grill and skin some red peppers. Add pan-grilled courgettes and aubergine and toss in a dressing of balsamic vinegar and olive oil. Season with a little garlic and fresh basil, then add olives and canned artichokes. Serve with parma ham (stripped of fat) or, if in week two of the diet, low-fat mozzarella. – Pack home-made guacamole and a selection of crudités such as celery, peppers, carrots and cucumber, and either some large cooked prawns or some cold chicken. – Canned tuna in brine is a useful lunchtime protein stand-by. You can vary the accompanying salads between green bean, tomato, black olives, red onion and romaine lettuce and celery, spring onion, carrot, capers, crispy salad leaves and a hard-boiled egg.

(Con Poulos) 

Mezze-style lamb and red onion brochettes (Con Poulos)

Dinner:

Mezze-style lamb and red onion brochettes

Serves 2

You can vary the salad accompaniments to these kebabs — for example, you could replace the courgettes with a Moroccan-style aubergine and tomato salad, or serve grated beetroot alongside the carrot salad. For the mezze-style salads 4 tbsp extra-virgin olive oil 1 small onion, finely diced 1 clove of garlic, finely chopped ½ tsp cumin seeds 300g fresh tomatoes 300g baby courgettes, trimmed and thickly sliced Salt and freshly ground black pepper ½ cucumber, peeled and finely sliced 2 tbsp low-fat natural Greek yoghurt ½ tsp roughly sliced dill 2 medium carrots, trimmed and peeled 1 tbsp lemon juice Romaine lettuce heart, separated (optional) For the lamb brochettes 2 boneless loin lamb fillets, each 170g trimmed weight 1 clove of garlic, finely chopped ½ tsp ground cumin A generous pinch of cayenne pepper Juice of ½ lemon 1 tbsp extra-virgin olive oil 1 red onion Start with the courgette salad. Set a saucepan over a medium-low heat, add 3 tbsp olive oil and, once hot, add the onion, garlic and cumin seeds. Reduce the heat to low and gently fry for 10 minutes until soft and golden. Meanwhile, peel the tomatoes by placing in a bowl and covering with boiling water. Immediately stab each tomato to pierce the skin, then wait a minute, drain, peel and roughly chop. Add to the onions, increase the heat slightly and cook briskly for 5 minutes until the tomato thickens into a sauce. Stir the courgettes into the tomato sauce, season and cook for 12 minutes until the courgettes are tender. Add a few spoonfuls of water, if necessary. Serve warm or cold. To make the cucumber salad, place the cucumber in a colander and liberally salt. After 10 minutes, rinse and pat dry. Place in a bowl with the yoghurt and dill. Mix and season to taste with freshly ground black pepper. For the carrot salad, roughly grate the carrots into a bowl. Add the lemon juice and 1 tbsp olive oil, mix thoroughly and season to taste. For the brochettes, trim the lamb of all fat and sinew and cut into 2cm chunks. Place in a bowl with the garlic, cumin, cayenne, lemon juice and olive oil, and mix. Set aside for 20 minutes. Cut the red onion into similar-sized squares. Place a griddle on a high heat. Take 4 x 18cm skewers and thread alternate pieces of onion and lamb onto each skewer. Don’t pack them too tightly. Place the four brochettes on the hot griddle and cook for about 9 minutes, turning regularly until the meat is cooked to your liking. Serve with the three salads and, if you like, the romaine leaves.

(Con Poulos) 

Everything is cooked at the last minute for this dish (Con Poulos)

Dinner: Sea bass with spiced chilli and orange sauce

Serves 2

Everything is cooked at the last minute for this dish, so prepare all your vegetables and get your pans ready before you start making the sauce. For the fish 1 orange, washed 2 tbsp Kikkoman soy sauce ¼ tsp, or to taste, dried red chilli flakes 2 tsp honey 2 tsp white wine vinegar 1 tsp cornflour 4 x 130g sea bass fillets 1½ tbsp sunflower oil For the vegetables 1 tbsp sunflower oil 1 small clove of garlic, finely chopped 150g shiitake mushrooms, stalks removed and ripped into chunks 115g baby sweet corn, chopped into chunky rounds 115g sugar snaps, trimmed and chopped 1 tbsp Kikkoman soy sauce 2 pak choi, separated and washed Begin by making the sauce. Heat the oven to 170C/Gas Mark 3½. Place 2 strips of finely pared orange zest in the oven and leave for about 15 minutes until they’re just dry and beginning to turn crisp at the ends. Place 3 tbsp freshly squeezed orange juice in a small pan with the soy sauce, chilli flakes, honey and vinegar. Roughly crumble the dried orange peel into the sauce. Set over a low heat and simmer for 10 minutes. Mix a further 1 tbsp orange juice and 3 tbsp water with the cornflour. Mix the hot sauce into the cornflour, return to the pan and cook for 3 minutes. Meanwhile, set a nonstick frying pan over a high heat. Trim the sea bass fillets. Add the sunflower oil to the pan and, as soon as it is hot, add the fillets, flesh side down. Sear for about 3 minutes, then gently turn over and continue to fry for a further 3 minutes. They should be crispy on both sides. While the fish is cooking, prepare the vegetables. Set a nonstick frying pan or wok over a high heat. Add 1 tbsp sunflower oil, followed by the garlic, and as soon as it is sizzling add the mushrooms. Stir-fry for a minute, then add the sweet corn and sugar snaps. Cook for a minute and stir in the soy sauce. Stir-fry for a minute and serve with the fish. Bring the water in a steamer up to the boil. Place the pak choi leaves on the steamer rack. Cover and steam for 2 minutes until tender. Divide the vegetables and fish between two plates, pour the sauce over the fish and serve.

Yksi vastaus kirjoitukseen “Sunday Timesin paleoartikkeli, osa 2”

  1. Mikko Moilanen 4 helmikuun, 2011 klo 18:50 #

    Liian pitkä, en lukenut, mutta wow, mikä annos :O

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