Nutritional Anthropology

The Bond Effect
The science and art of living the way nature intended

www.naturaleater.com

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NATURAL EATING
Nutritional Anthropology: 
Eating in harmony with our genetic programming

GEOFF BOND

 

CHAPTER NINE
STRATEGIES FOR IMPLEMENTATION

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Nutritional Anthropology's Bible:

DEADLY HARVEST

by

Geoff Bond


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COOKBOOK 

Healthy Harvest Information Page


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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One theme of this book is that every movement in the right direction will bring its benefits.  How are you to know which is the right direction? This chapter tells you how.

Another theme of this chapter is that most people have a completely erroneous idea of  what is important. It is sad to see a health-conscious eater making great efforts to eat in ways that, in reality, are counter-productive. This is an enormous misapplication of that precious resource - willpower.

 

Our willpower is finite and needs to be delivered where it will do most good. In other words, how are you to prioritize? This chapter tells you how.

 

This chapter points you in the right direction and prioritizes which steps to take first.

 

The information is presented sequentially as the steps of the staircase. Each step is in priority order.  Step one has the highest priority; step ten the lowest priority.

 

Put in place the habits in step one and then move on to step two. Thus, step by step you will gradually modify your habits in the right direction.  Take it at the pace that is comfortable for you. You can even decide to stop at some intermediate stage.

 

Each step is a summary of the more detailed advice given in the body of the book. If in doubt refer back to the book.

 

There follows a series of tables giving examples of foodstuffs in the various categories used in the step descriptions.

 

One final point before embarking on the staircase:

When you see normal font (like this) that means that the advice is final. It won’t be mentioned again, but you are still supposed to practicing that habit right through the following steps.

 

When you see italic font (like this) that  means that the advice is an intermediate measure. A later step will turn the screw tighter.

 

Examples of Terms used in the Staircase.

 

Examples of Hard Proteins

 

Examples of Soft Proteins

Table 1

Difficult

Table 2 Acceptable

Table 3

Good

 

Table 4

Tolerated

Table 5a

Suitable

Table 5b

Good

 

boar, wild

eggs, goose

 

legumes:

nuts(raw):

walnut - raw

bacon

cheese

eggs, omega-3

 

black bean

almond

(only)

beef

chicken breast

herring

 

garbanzo[1]

brazil

 

brains

crab

mackerel

 

haricot bean

cashew

 

bratwurst

duck breast

salmon

 

kidney bean

cob[2]

 

cheese

eggs, duck

sardine

 

navy bean

pistachio

 

chicken

eggs, hen

trout(only)

 

lentils

pine

 

cold meats

eggs, quail

tuna

 

peanut (raw)

other nuts

 

frankfurter

eggs, turkey

 

 

peas

peas

 

ham

escargots

 

 

soy bean

 

 

hamburger

frog’s legs

 

 

soy protein

 

 

heart

goat

 

 

 

 

 

lamb

goose, lean

 

 

 

 

 

liver

horse

 

 

 

 

 

pork

kidney

 

 

 

 

 

salami

lobster

 

 

 

 

 

sausage

mussels

 

 

 

 

 

thymus

offal

 

 

 

 

 

tongue

oysters

 

 

 

 

 

turkey

prawns

 

 

 

 

 

veal

seafood, other

 

 

 

 

 

 

shrimp

 

 

 

 

 

 

tripe

 

 

 

 

 

 

turkey breast

 

 

 

 

 

 

wild game

 

 

 

 

 

 

SuperVeg

Table 6

Excellent

 

broccoli

broccoli sprouts

brussels sprouts

cabbage

cauliflower

collard greens

turnip greens


 

Examples of Fats & Oils

Table 7

Good

Table 8

Acceptable

Table 9

Bad

canola[3] oil - best for everyday use

cocoa butter

butter

flaxseed oil - good condiment

duck fat

coconut cream

hemp oil[4] - good condiment

goose fat

coconut oil

olive oil[5]

soy bean oil

corn oil

spreads - from canola oil[6]

 

cream

walnut oil - good condiment

 

dripping

 

 

hydrogenated oils

 

 

lard

 

 

margarine

 

 

palm oil

 

 

peanut oil

 

 

safflower oil

 

 

shortening

 

 

sunflower oil

 

 

transfatsty acids

 

 

 

 

 

 

 

 

 

 

For Examples of Bad, Borderline, Good Carbohydrates, see Tables 5, 6 and 7, Appendix 1.

 


Definition of Terms

 

‘Hard’ Proteins are chiefly of animal origin. They require a longer stay in the stomach, especially if they are well cooked. Their cargo of sulfur and other compounds present a challenge to the body’s detoxification system.

 

‘Difficult’ Proteins are hard proteins that have additional drawbacks, usually a high proportion of bad fats.

 

‘Acceptable’ Proteins are ‘hard’ proteins that are not harmful in modest servings.

 

‘Good’ Proteins (hard or soft) have a good essential fatty acid profile. They are important to the body.

 

‘Soft’ Proteins are chiefly of vegetable origin. They pass through the stomach faster than hard proteins. Their detoxification is less of a load on the body’s biochemistry.

 

‘Tolerated’ Proteins are ‘soft proteins, chiefly legumes, that have such a high antinutrient load that they are not recommended for regular consumption.

 

‘Suitable’ Proteins are ‘soft’ proteins that are fine for human consumption like the nuts that have to be eaten in controlled quantities because of their high fat content.

 

‘SuperVeg’ are uncommonly helpful to human biochemistry. The various trace compounds have a powerfully helpful effect on many troublesome degenerative diseases.

 

‘Nuts’are nuts from trees. Eat raw and unsalted.

 

‘Good Fats & Oils’  have a good essential fatty acid profile. They have little or no injurious fats. It is good to consume a  minimum of  5g (1 tsp.) per day.  Nevertheless they are still fat and should be consumed in modest quantities.

 

Olive oil is a case apart. It does not have much in the way of essential fatty acids, so do not rely in it for those (canola is best)  but it does have other heart-helpful qualities. Its other effects on body metabolism are mostly neutral. Olive oil is heat resistant and so makes the ‘good’ category as an oil that is not harmful and is good for cooking.

 

‘Acceptable Fats & Oils’ have fatty acid profiles that are not injurious to health. They are still fat and should be consumed in modest quantities. Cheese makes this category because its bad fats are less bioavailable.

 

‘Bad Fats & Oils’  have a fatty acid profile that is definitely unhelpful to health. See Chapter Five.

 

‘Bad Carbohydrates’  put a big stress on the body’s blood-sugar control mechanism. See Chapter Five.  See Table 3, Appendix 1 for a schedule of examples.

 

‘Borderline Carbohydrates’ put a moderate stress on the body’s sugar-control mechanism. See Chapter Five. See Table 4, Appendix 1 for a schedule of examples.

 


Step 1

Start Here

This step is the most important. Most of the changes are not difficult. Much of it is the simple exchange of one food by an equal substitute. Other changes are to do with the order in which foods are eaten. None of it demands a lot of willpower.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Food Combining:

·       Eat fruit on its own.

·       Eat melon alone.

Cooking:

·       Prefer blanching, stir-frying or steaming.

Fruit:

·       Eat at least 1 apple/day.

Bad Carbohydrates:

·      Replace white bread, rice and pasta - by brown.

·       Replace sugar by artificial sweetener

·       Replace regular colas and soft drinks by ‘diet’ versions.

Bad Oils:

·       Replace all other fats and oils by ‘Good Fats and Oils (Table 7).

Hard ‘difficult’ Proteins (table 1):

·       Eat no more than 1 serving per day.

 

 

Step 2

Food Combining:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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·       Eliminate ‘hard’ protein/starch combinations.

Vegetation:

·       Eat at least 1 large mixed salad per day.

Dairy:

·      Replace whole milk by skimmed - no more than 1 cup/day.

Bad Carbohydrates:

·       Pastries no more than 3 servings per week.

·       Beer- no more than 1 can per day.

·      French fries - no more than 3 servings per week.

Hard Proteins:

·       Difficult proteins (table 1) - no more than 3 servings per week.

·       Acceptable Proteins (table 2) – no more than 1 serving per day

Good Proteins generally:

·       Eat up to 73 servings per week.


 

Step 3

Food Combining:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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·      Eliminate soft protein/starch combinations.

Cooking:

·      Deep fry no more than  once per week.

Bad Carbohydrates:

·      Break­fast cereals - have 3 cereal-free days/week.

Dairy:

·      Yogurt -  only unsweetened, non-fat.

Hard, ‘Good’ Protein:

·      Eggs, omega-3 rich - no more than  14 per week.

Fruit:

·      Eat at least 1 apple + 1/2 lb. other fruit per day.

 

 

Step 4

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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How to Eat:

·      Keep meals simple.

Vegetation:

·      Eat at least 1 lb./day of salads & vegetable.

Dairy:

·      Cream - no more than 3 servings per week.

Bad Carbohydrates:

·      Eliminate all processed fruit juices.

Salt:

·      Reduce salt added in cooking to bare minimum.

Hard ‘Good proteins (table 3):

at least 6 servings but no more than 12 servings per week

 

Step 5

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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How To Eat:

·      Eat little but often.

Fruit:

·      Eat at least 2 apples + 1 lb. other fruit per day.

Dairy:

·      Cheese - no more than   10 oz per week.

SuperVeg (Table 6 this Chapter):

·      Eat at least 3 servings per week.

Soft ‘acceptable’ and ‘good’ Proteins (tables 5a and 5b):

·      Tree Nuts - eat at least 32oz, but no more than 43 oz per day.  

Bad Carbohydrates:

·      Confectionery - no more than 2 times per week.

 

Step 6

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Cooking:

·       Deep-fry no more than once per month.

Vegetation:

·       Eat at least 1½ lb. of salads and vegetables per day.

Bad Carbohydrates:

·       Beer - no more than 3 cans per week.

·       Potato - eliminate French fries.

Hard Proteins:

·       Difficult (table 1): - no more than one serving per month.

·       Acceptable (table 2):  no more than 27 servings per week.

Dairy:

·       Replace the skimmed  milk by non-dairy substitutes.

 

Step 7

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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1

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Fruit:

·       Eat at least 2 apples + 1 1/2 lb. other fruit per day.

Dairy:

·       Cream - eat no more than 1 serving per week.

Salt:

·       Add only the strict minimum at the table.  

Hard, ‘Acceptable Proteins (table 2):

·       no more than 4 servings per week.

Hard, ‘Good’ Proteins (table 3):

no more than 14 servings per week.

Bad Carbohydrates[7]:

·       Low Density - no more than 8 oz per day.

·       Medium Density - no more than 4 oz per day;

·       High Density - eliminate entirely.  

 

 

Step 8

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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