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Ready or Not?

24 Hel

It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.

–  James Gordon, M.D.

Mainokset

Hesse sen sanoi

27 Tam

“Happiness is a how; not a what. A talent, not an object.” -Hermann Hesse

 

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.

Sunday Timesin paleoartikkeli, osa 1

16 Tam
Viime sunnuntaina Sunday Times siis julkaisi ensimmäisen osan paleoruokavaliosta ja -elämäntavasta kertovasta artikkelista ja laitan sen nyt tänne kokonaisuudessaan – lehden nettisivuja ei nimittäin pääse lukemaan ilmaiseksi. Vaikka artikkeli ilmestyikin lehden muotiosiossa (öhöm), on siinä paljon asiaakin, varsinkin, jos aihe on uusi. Tästä tulee nyt megapitkä postaus – laitan tänään ilmestyneen kakkososan tänne pian. Kuva on korni ja siis artikkelista – menköön.

The body you want – part 1

The new evolution diet has been an enormous success. It argues that our bodies were designed for living 40,000 years ago — with a lifestyle to match

Arthur de Vany

Published: 9 January 2011

The Body You Want (Kayt Jones)

As far as our bodies are concerned, nothing much has changed since the Stone Age (Kayt Jones)

This diet is based on my decades-long study of weight, diet and health and on what life was like roughly 40,000 years ago. This is not out of nostalgia for the Stone Age, but rather an acknowledgment that, as far as our bodies are concerned, nothing much has changed since then.

Our ancestors of 40,000 years ago, the Cro-Magnons, were tall, muscular and lean. Food was often scarce. Exercise, the physical activity required to survive, was made up of heavy labour plus intense but brief “fight or flight” emergencies. Our ancestors retained their health throughout their lives, though their years were considerably fewer than ours. Modern humans carry a copy of the same genes as our Cro-Magnon ancestors. Why, then, does this same genetic material, which once expressed health and muscular leanness, now express obesity and chronic illness?

The answer is in the interaction between our genes and their surroundings — in other words, our modern, affluent society. We are genetically engineered to thrive in a different world, one where food was scarce and life was full of arduous physical activity. Hence our bodies instruct us to eat everything we can lay our hands on and exert ourselves as little as possible. In essence, we are programmed to be lazy overeaters, a perfect strategy for success thousands of years ago, but a recipe for disaster today. The human preference for sweet tastes and fat was developed in an environment where such treats were rare and signalled dense, useful energy. This once-helpful adaptation is our downfall today.

We are not living as we were built to live. Our genes were forged in an environment where activity was mandatory — you were active, or you starved, or were eaten. Regular exercise is not just something you do to improve your health and drop a few pounds. It is absolutely essential to a healthy life — as necessary as food, water and air.

We are adapted to consume a large and changing variety of foods. It is known that people who consume a varied diet experience superior health and longevity, compared to those who eat from a monotonous palette. A forager moving over the savanna in the quest for food will encounter patches of edible plants in great variety and in seasonal abundance. Foraging for animal sources offers its own rewards. One big kill may equal thousands of plants in energy.

Human metabolism is adapted to this pattern of intermittent variety in food sources and periodic fasting mixed with varying activity levels. The chronic routine of three balanced meals a day and two snacks, combined with the routine of repetitive exercise, simply does not square with how our metabolism is built to function.

There must be a periodic emptying of energy reserves through activity and intermittent hunger. Unless we do this, I don’t think it is possible to overcome the instinct to eat more calories than we burn.

Some people start the diet with low magnesium stores, which can lead to cramping, fatigue and oedema (swelling due to water retention). I suggest two to four weeks of magnesium supplements before starting and during the first month. As always, check with your doctor first.

Arthur de Vany is an economist and mathematical behavioral scientist and is professor emeritus of economics at the University of California, Irvine

The New Evolution diet, the basics

Eat wholefoods.
These would be foods that you (or someone else) could either pick or catch and kill.
Eat at least some food raw.
Have a salad or something uncooked once a day.
Eat a wide variety of foods.
Eat slowly and chew thoroughly.
Give your body a chance to burn off excess fat by limiting yourself to two or three meals a day.
Your diet should be one-third raw vegetables and fruit, one-third cooked vegetables and one-third meat or fish.
Use supplements to ensure sufficient nutrients, but get as much of your nutrition as possible from food.

It worked for me

Eating and exercising like our ancestors of 40,000 years ago helped Bryan Appleyard lose 2st in two months — and the weight’s stayed off

Two years ago, I was in Newport Beach, California, trying to interview Nassim Nicholas Taleb, the genius who wrote The Black Swan and predicted the banking crash, about life, the universe and the incompetence of bankers. I spent two days failing because Nassim only wanted to talk about his diet.

By the time I got home, I had spent seven weeks in America, the fattest nation on earth, and I was feeling bloated. I went on Nassim’s diet. Two weeks later and 11lb lighter, I met the then editor of The Sunday Times Magazine. He asked me why I looked 10 years younger.

“There’s this bloke in Utah — Nassim told me about him…”

Another two weeks later, and now about 17lb lighter, I was ringing the doorbell of a house just outside St George, Utah. A man dressed only in a towel answered. Arthur De Vany. He was 70 and he looked, as I later wrote, like “Superman’s slightly fitter grandad” (not, as Arthur says in his book, “like Superman’s father”).

 

Bryan Appleyard (Handout)

Bryan Appleyard (Handout) I then spent several hours learning why the modern world — which means, in this context, the past 40,000 years — is making our lives miserable. A month later, and now 2st lighter, I was walking the streets like a god, regarding with disdain the sallow, creeping creatures around me.

After my article appeared, I found myself on television, telling the world about it all. This was weird. Before Arthur, my entire self-image was based on the conviction that I was the sort of person who would never go on TV to talk about diets. But I felt justified. This was a diet with real intellectual roots, not one of the mad starvation routines I used to do to stop myself looking like my increasingly waddling contemporaries.
I lost the weight, and it didn’t return as it always had before. Well, I put some back on deliberately, because, down 2st, my wife thought I looked scrawny. I hadn’t been exercising as much as I usually do, and I wasn’t building muscle mass — essential if you’re following the New Evolution Diet.

It is tricky at first. I overdid it for the first four days and felt as if I had a very bad case of flu. I had been avoiding fruit for some reason. I had a peach on day four and suddenly felt incredibly well. You have to be ruthless for a while — picking the croutons out of salads becomes an almost daily chore — and then it gets easy. It just doesn’t cross your mind to have a bun or a Weetabix. The payoff is huge, not just in lost weight, but in gained energy and mental poise.

I have lapsed since, often badly, but the weight is still off. I am fitter than I have ever been. This is because my basic diet has changed utterly.

Cheese I cannot do without — Arthur recommends using it sparingly, as a flavouring. I never touch cereals, avoid sugar, bread, pasta, potatoes and rice. I wander round supermarkets in a state of disgust.

Foods to eat

Vegetables
Choose highly coloured, low-starch vegetables such as spinach, cauliflower, celery, broccoli, asparagus, aubergines and dark greens (iceberg lettuce is not very green, for example).

Meat, fish and eggs
This includes virtually all flesh. Protein is very important: studies have shown that extra protein in your diet helps control your appetite. This is why a diet lacking in protein can lead to obesity— your brain will always be telling you to eat more food. Organic, grass-fed beef, lamb and pork are preferable, as are free-range chicken, turkey and other poultry. Red meat is fine, in moderation, but birds are healthier. Game, if you can find it, is very good and low in fat. Wild fish, especially salmon, is also good, but all fish are okay. Shellfish is fine — I eat a lot of crab and clams, as did our prehistoric ancestors.

Nuts
These include almonds, walnuts and pecans. They do not include cashews; any “raw” cashews you buy are actually processed and they are high in carbohydrates. Neither should you eat peanuts, which are legumes, not nuts. Stay away from seeds, as they contain harmful “antinutrients”.

Fruit
Fresh fruit only, no juices. Take care with your portions, as some modern fruits have been bred to contain extra sugar to make them taste sweeter. Melons are great; watermelon is excellent too as it contains the antioxidant glutathione and its precursors.

Good oils
This is something of a misnomer, because the truth is that no oil is particularly beneficial. Olive oil is the only type I eat. I use it on salads and, in very small quantities, in cooking, mainly for the flavour. I take an omega-3 fish oil supplement on days when I don’t eat fish. Avoid any hydrogenated oils, or products that contain them such as margarine. They contain trans fats, which are completely alien to our bodies and harmful.

Foods to avoid

Grains
Simply stated, our bodies are not well adapted to processing grains. A grain-rich diet can result in allergic reactions, high insulin levels (type-2 diabetes is now four times more prevalent in the UK than 30 years ago), obesity and digestive disorders. By the way, sweetcorn is a grain, not a vegetable. Grains contain lectins, a group of plant proteins suspected of causing leptin resistance. After insulin, the most powerful hormone for regulating appetite, energy metabolism and reproduction is leptin. Leptin resistance is itself a cause of obesity. Bread is the ultimate poverty food — it exists only because grain is cheap, easy to grow and less perishable than other foods. It has no place in a healthy diet. The same is true of anything made with flour or other grains (rice, barley, corn).

Dairy
We are the only animal that drinks milk as adults and consumes another creature’s milk. Some dairy in small amounts is acceptable (unsweetened yoghurt or cheese).

Starchy food
This includes potatoes, most root vegetables, such as sweet potatoes, parsnips, water chestnuts, turnips and radishes (although some raw carrots or beetroot in moderation are okay). It definitely includes crisps.

Certain fruits
Bananas and any dried fruit, as they contain too much sugar.

Salt
Essential, but our daily intake is now too high.

Non-foods
Just because you can eat it doesn’t mean it’s food: doughnuts, biscuits, cakes, sweets, ice cream and so on.

Certain beans
Avoid soy beans and soy products, because they are high in lectins and phyto-oestrogens. I eat chickpeas, lentils and green beans only in moderation.

Your week one guide

Monday.

Breakfast
Salmon — fresh with spices, smoked or canned. Eat some fresh celery and melon. Celery is a great source of fibre.

Lunch
Eat a big fresh salad full of vegetables such as broccoli, cabbage, green onions, artichoke hearts or palm hearts, topped with prawns, roast turkey or grilled chicken. Add half an avocado, and use olive oil with vinegar (wine or balsamic) as a dressing.

Dinner
Barbecued beef or pork ribs with no sauce, with a big helping of asparagus and a romaine salad. Try to eat no later than 7pm, but if you do, have a snack: perhaps a few slices of lean turkey breast with half an avocado.

Exercise
The abdominal brace. Stand tall and bend forward from the hips as you feel the erector muscles tighten in your lower back. Hold them and stand straight.

Tuesday.

Breakfast
Eat an omelette (two eggs, one yolk), with well-cooked and drained bacon, fresh fruit and black coffee. Drink water as needed.

Lunch
Italian, but how can you eat Italian without carbs? Find a restaurant that serves real Italian-style vegetables. Have a salad and fish, or seafood with vegetables. Drink fresh water with lemon and an espresso.

Dinner
A flank steak or rump steak done on the grill — this lean cut contains ample protein. I marinate mine in a teriyaki sauce. Cut up some squash and red peppers, drop them in the marinade or drizzle olive oil over them, and cook on the grill with the steak. A glass of wine to go with it is fine.

Exercise
Establish your balance in bare feet. Stand tall; settle the weight into your hips and feet just before the heels. Lift one foot: notice how much you sway. Maintain balance on the ball and heel of the foot.

Wednesday.

Breakfast
Half a ham steak with two hard-boiled egg whites and cantaloupe melon, with coffee and plenty of water. Let your hunger determine the size of the portions.

Lunch
Two fish tacos — fish, cabbage and salsa in a tortilla. (Tortillas contain carbs and fat, but the occasional deviation is okay.) Eat as much tortilla as you need to get the fish and cabbage into your mouth and leave the rest. Or, forget the tortilla and eat with a fork. No rice or beans. Drink water or unsweetened iced tea. A beer is okay but it will raise your insulin and tell your liver to convert the carbs into fat.

Dinner
How hungry are you right now? At night I often eat only a salad with smoked salmon, red cabbage, garlic, celery, olives and avocado.

Exercise
Start your day with a walk. Don’t wrap up too warm: if you feel slightly chilly your metabolism will thank you.

Thursday.

Breakfast
Four hard-boiled eggs, but cut out two of the yolks. Eat some fresh fruit.

Lunch
If you have time, take a walk for lunch and find a sandwich shop that has good pastrami and coleslaw. Leave just enough bread crust to hold the contents of the sandwich. Or, throw all the bread away and just eat the fillings. Drink unsweetened iced tea or water. After you eat, continue strolling; it is a walk interrupted by food.

Dinner
You will be hungry by now. It is time for a large swordfish steak with a great salad. A glass of pinot grigio goes well with this meal. Before the meal and for the whole afternoon after that salty lunch, drink plenty of water.

Exercise
At work, climb a flight of stairs; drive from the hip and raise your foot high as you climb. Do some sprinting when you get home before supper — a bit of exercise before eating increases insulin sensitivity.

Friday.

Breakfast
Friday can be a busy, stressful day. Your body will be able to handle stress better if you eat less, so have a light breakfast of nuts and fruit.

Lunch
I suggest a salad of vegetables, lettuce and plenty of celery, with some chicken or seafood.

Dinner
Free rein. Just make good choices: send the bread back, kill the croutons, and choose your meal wisely from vegetables, seafood and lean meat. Try not to eat carbohydrates with fat. That means you will have to skip the potatoes and gravy and just have vegetables instead.

Exercise
Practise walking at home or in the office — wherever you work — while holding your new upright posture and doing the abdominal brace. Lift your heart and look over your cheekbones as you walk.

Saturday.

Breakfast
Eat your leftovers from dinner the night before, along with fresh fruit and coffee.

Lunch
Smoked salmon or tuna in a salad with vegetables such as red cabbage, broccoli, tomato, cauliflower, celery, kalamata olives, fresh garlic and spring onions. Olive oil and balsamic vinegar for dressing, with fresh basil sprinkled on top. Use whatever appeals to you.

Dinner
Skip it and don’t eat until Sunday morning. You will probably anticipate this and load up at lunch. This is okay — eventually you will randomise meal-skipping, so even you can’t anticipate the next time you’ll go hungry.

Exercise
During your fasting period, take a walk at dinnertime. Activity is a signal to your metabolism to retain muscle even in the face of an energy shortage.

Sunday.

If you skipped dinner on Saturday, make sure you eat well on Sunday.

Breakfast
Fresh fruit and a scrambled egg.

Lunch
A large lunch is in order. I suggest fish such as fresh salmon or tuna (grill some extra for tomorrow’s breakfast or a quick snack) over broccoli and celery drizzled with olive oil and balsamic vinegar, sprinkled with fresh garlic and Asian red chillies.

Dinner
Steak Romano with grilled prawns in a garlic and lemon sauce, and asparagus and squash done on the grill. To make the sauce, melt some Romano cheese with a bit of flavoured olive oil. Grilled squash is a great substitute for chips.

Exercise
Raise your insulin sensitivity before you eat. One nice way is to hug your other half and lift them carefully off the ground.

 
The New Evolution Diet by Professor Arthur de Vany is published by Vermillion (£12.99). To buy it for the special price of £11.69 (including p&p), call The Sunday Times Bookshop on 0845 271 2135 or go to thesundaytimes.co.uk/bookshop

Varoitus

6 Tam

Tätä lausahdusta olen etsinyt pitkään – joskus sen kuulin, mutten millään saanut päähäni, kuka sen sanoi tai miten se oikein meni. Nyt se löytyi:

Beware of all enterprises that require new clothes.
– Henry David Thoreau

Lainattua

27 Jou

One of the symptoms of an approaching nervous breakdown is the belief that one’s work is terribly important.

Bertrand Russell

Asennekysymys

8 Mar

Täällä mielenkiintoinen Jussi Riekin kirjoittama artikkeli siitä, onko ruokavaliolla sittenkään suurta merkitystä ihmisen kokonaisvaltaisessa terveydessä.

Näkemiäni terveitä vanhuksia ei ole yhdistänyt yhdenlainen ruokavalio tai yhdenlaiset liikuntatottumukset vaan positiivinen elämänasenne ja pieni pilke silmäkulmassa. (ote tekstistä)

Oma 90-vuotias mummini elää lähinnä leivoksilla ja jaffalla ja voi hyvin! Uskon kyllä, että nimenomaan positiivinen elämänasenne ratkaisee – sitä paitsi ruoalla on myös psykologinen vaikutus. Äidin tekemä ruoka voi parantaa. Eilen maistelin mummin kanssa mummin tekemää keittoa mukista keittiössä samalla kun höpöttelimme ja se mukillinen ravitsi paremmin kuin yksikään supersmoothie. Aurinkoista ja ihanaa uutta viikkoa!

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