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Nutritional Anthropology's Bible:
history becomes more and more a race between education and
that you are Convinced
chapter sets out the ‘Golden
Rules’ of Natural Eating. They present, in summary form, the chief
principles. These rules represent an ideal.
It is possible to work towards this ideal in stages. Chapter Ten, The Ten Steps to Success, shows how.
all, we only have so much will-power and motivation, and it is best to
focus on the activities that yield the most benefit.
that if you already have some diet-susceptible disease such as diabetes
or diverticulosis, then some of the priorities could change. Look ahead
in Chapter Eight, The Food/Illness
Connection, and see which of the recommendations you need to work on
a Way of Thinking
does this new way of eating work in practice? The first thing to accept
is that it is a new way of eating! A firm resolve has to be made to swim against the
tides of cultural tradition, commercial vested interests, family
indoctrination and personal habit.
behavior of ideas has been likened to that of viruses. They both float
around in the environment waiting for a susceptible brain to colonize.
We are all carry a baggage of ideas, opinions, beliefs and prejudices
that have taken up residence in our minds in a usually haphazard way.
New ideas have to fight the current incumbents for a place to be heard.
If they are successful they take up residence and modify your behavior.
If the ideas are really successful they are fruitful and multiply by
getting you to tell other people about it. That is how ideas, sometimes
fancifully called ‘mind viruses’, spread.
in that way, Natural Eating is a concept, an
idea, that has to vie for your attention with all the opinions,
beliefs and prejudices about nutrition that are already entrenched in
food producers have almost certainly indoctrinated you from an early
age. For generations they have provided attractive educational materials
to schools free of charge. The Beef Lobby has convinced you that you
stand in mortal danger of protein deficiency. The Milk Lobby asks you
“Got Milk?” and makes you feel bad if you aren’t giving it to your
kidsand so on.
our instincts to eat these products can be trusted? Wrong!
The people who process food into food products, are engaged in a battle
for growth and market share. They are seeking ever more new ways of processing food so that it is ever more tasty, more attractive, more
complicated - and therefore has a higher added value. This has reached
such an extreme that it is almost impossible to find such a prosaic
staple as bread which has not been “improved!” That is, denatured,
processed and contaminated with all kinds of unwanted extras. If you can
find mass produced, commercial bread which is made only
from coarse ground, whole-wheat flour, yeast and a pinch of salt,
like that eaten by scores of generations of our forebears, then tell the
world about it.
same goes for cereals. There is a bewildering range of ever more exotic
breakfast cereal invented for our delectation. The harsh reality is that
the original goodness found in the bran and wheat germ has been thrown
away. These products have been converted from a moderately nutritious
foodstuff into an empty calorie sugar-rush.
make matters worse, years of propaganda by the food processors have
conditioned us to think that we haven’t eaten breakfast unless one of
these cereals has been consumed. It is not so long ago that corn was
grown mainly to fatten cattle for market. It was only later that corn was treated to make
it consumable by humans and repackaged as breakfast cereal. It is a
dubious, but dramatic marketing success story of the last 40 years.
Breakfast cereals have moved from being an insignificant niche market in
the 1950’s to being all-pervasive today. Corn has been successfully
repackaged to fatten people as well as cattle.
now sales are flagging in the West, so they are now using the power of
the media to persuade the cornflake-free Latin Americans to change their
our instincts to eat these products can be trusted? No!
most families, as you are being brought up, there is an unsubtle
indoctrination going on. “You must eat a hearty breakfast!”; “Make
sure you get your protein!”; “I don’t want our neighbors thinking
we can’t afford meat!”; “I’m not eating rabbit food!”; “You
must have a second portion of this apple pie I’ve baked for you!”
closely every one of the prejudices with which your parents have molded
your ideas about eating. Jettison them if they don’t coincide with the
new way of eating!
are all hopelessly entrained in the gearwheels of cultural tradition.
Any significant meal has to conform to the format of a starter, meat
dish main course (with rolls and butter), dessert (sweet), cheese (and
used to the idea that meals can be eaten more frequently. Get used to
the idea that meals have to be unconventional
- and stick to your guns!
reject the received idea that the best compliment that one can make
about a meal is that it is attractive and tasty.
Resolve instead to think that the best compliment one can make about
a meal is that it is healthy.
There is nothing to stop it being tasty and attractive too, but these
are secondary considerations.
taste buds, long anesthetized by the highly flavored products of the
food industrialists, will wake up and tingle to the joy of long
forgotten delicate taste sensations. Be indignant at the cynical
presumption that your only interest is in taste
and not quality or health.
you start to eat naturally, you are almost certainly making major
changes in the structure of how and what you eat. These changes have
their repercussions and during the transition
phase may be uncomfortable. That is why it can be wise to introduce
the changes gradually.
digestive system will be in a
state of shock! For years it has been abused and mistreated. Many of its
functions will have shut down. Your new way of eating will bring
immediate benefits, proper food combining will start to reduce digestive
problems. On the other hand, the increase in soluble fiber from fruit
and vegetables will force lazy and atrophied intestinal muscles to
limber up and become operational again. Be prepared for bouts of
diarrhea or constipation for several weeks. This is normal during the
the transition period you will start to lose excess
fat. That is the good news. The bad news is that as this fat is
released into the blood-stream, it will be accompanied by concentrations
of pesticides and other pollutants that have built up in the fat
tissues. Your body will have to eliminate these unpleasant chemicals. In
the meantime, you may well suffer discomfort from their presence in the
blood-stream. Be prepared for symptoms such as increased allergy
activity during the transition period.
you will have learned in this book, food is a potent factor for
modifying the hormonal balances in the body. As you shift the emphasis
on what you eat, particularly from bad
carbohydrates, you will
be modifying your hormonal balances. During the transitional period you
may feel the effects of this with mood swings, sweet cravings, headaches
for example. This is normal.
you are up and running with your restructured way of eating, you will
find that bowel movements:
will occur once
to twice a day
are soft and easy
do not have a
are copious in
food will have a
rapid transit time through the digestive tract.
are the normal characteristics of bowel movements in the human species.
you get to this point you will know for sure that you are eating
correctly. You will rejoice at the wholesome feeling of health and tone
in your intestines. You will know that the friendly flora and fauna are
flourishing. (They are providing most of the bulk in the faeces.)
also that instead of having a clogged up sewer system for a gut, it is
an efficient toxic waste disposal unit. Instead of hanging around in the
intestine creating mischief and undermining general health, the noxious
toxic products of digestion are swiftly and efficiently shown the back
is perfectly normal for some air to be swallowed as you eat and for some
gases to be formed by bacterial fermentation in the intestines. Under
normal Natural Eating circumstances, this gas does not cause discomfort,
and is evacuated when you ‘pass wind’.
it or not, this process has been measured. On average wind is passed 13
times a day and has a total volume of about two pints. It does not have
a noxious odor.
the other hand, those Westerners who have really bad eating habits, can
pass up to 40 pints per day of noxious smelling gas!
for example, you have problems with gas, large volumes, wrenching gut
pains or noxious smells, then there is something wrong. In view of the
appalling eating habits that are commonplace in the West, this is a
only healthy cure for
digestive problems of this kind is to eat in harmony with the way your
digestive system is designed to work - i.e. Naturally!
you eat naturally mouth
hygiene is vastly improved.
due to the
stimulation and hardening (keratisation)
of the gums from the mechanical action of chewing a high volume of
raw vegetable matter and,
improvement of saliva quality.
people on a western diet have a completely deregulated saliva
composition. The saliva, should contain a well-balanced cocktail of
enzymes and anti-bacterial agents. Once onto a Natural
diet, the saliva finds its equilibrium and can fulfill a major role,
keeping the mouth sterile, wholesome, and sweet-smelling.
you have poor dentition, do the best you can to get it fixed. It is
surprising how often people are pushed into poor food choices, just
because they cannot chew the right foods comfortably.
are our consumption priorities? The same as those of our Pleistocene
ancestors! With the proviso that the devil is in the detail, here are
the broad outlines. Lots of fruit and soft vegetation (salads and
vegetables); moderate amounts of other ‘good’ carbohydrates;
moderate amounts of vegetable protein; moderate amounts of qualifying
animal matter (optional); occasional borderline carbohydrates .
broad principles are simply said. Our Pleistocene ancestors had
incredible jungle survival skills. We have to develop the same level of
skill for survival in the supermarket jungle. Let’s not forget that
there is not a single food that we eat today that would be recognized by
our hunter/gatherer forebears of the African savannah. So even when we
talk in broad terms about eating fruits, his
fruits were different species with somewhat different nutrient
profiles to our apples, oranges and pears today. That is why we have to
be savvy about everything we
eat and why in this book we go into some detail to explain how even with
fruits for example, we have to make wise choices between them.
following consumption profiles set out the broad priorities.
is a totally laudable campaign by most governments in the West to
encourage the consumption of “five a day” portions of fruit and
vegetables. It shows how lamentably low is current consumption that five
a day is considered an improved target. In reality, the target should be
closer to 30 portions per day!
Here are the ideal targets for Natural Eating.
green and yellow vegetables)
consumption should be increased to
a minimum of 40% of the diet. The human species is designed to get a
good percentage of protein from vegetation. You have to eat lots, up to
3 pounds net per day (measure it out to start with).That is the way
that our bodies are designed.
consumption should be increased
to a minimum of 25% of the diet. Again, eat lots. Up to 2 pounds
per day. Concentrate on the unrestricted fruits in Table 1 of Appendix
Foods to be Eaten in Bulk.
Restricted and Controlled Consumption
consumption should be reduced to very little or zero.
consumption should be reduced to as close to zero as possible.
chicken and turkey breast are OK in modest quantities. Consumption of
other parts should be reduced as much as possible.
wild game that feeds off what it finds in its natural habitat is an
approved ‘animal matter’. It is fine to consume it in moderation..
It will be low fat and should have a good fatty acid profile. This
includes grouse, pigeon, partridge, wild boar, moose, caribou, horse,
bison, squirrel, elk, goat, pheasant,
venison, rabbit or hare.
is difficult to generalize about variety meats – it all depends on
which creature they come from and how they were raised. They are usually
rich in many micronutrients not found in such concentrations in other
sources. They are normally fine to consume in moderate quantities on an
occasional basis. Here are some broad generalizations:
are low fat meats but liver in particular is heavily loaded with
potentially toxic micronutrients such as true vitamin A and arachidonic
acid that should be consumed with caution.
thymus, heart, brains
are high fat meats, much of the fat being saturated. Brains are
particularly rich in cholesterol. Only eat these occasionally.
emu, kangaroo, frogs’ legs, escargots
last two have a long and honorable tradition
in France and they correspond very well to the kind of ‘animal
matter’ that our pleistocene ancestors ate all the time. Other exotic
foods are making their appearance, particularly ‘bush tucker’ from
Australia. These too are mostly fine, corresponding as they do to the
food traditionally eaten by the Australian Aboriginal.
is good to consume modestly.
is OK to consume modestly.
(nuts, legumes and meat substitutes )
is important to consume modest quantities of raw, unsalted nuts
regularly. Because of their
legumes – and soy in particular – are not miracle foods. Only from
time to time may you include in your diet an occasional and moderate
portion of legumes and their products (such as tofu, texturized
vegetable protein, substitute cheeses and meats etc…).
Sugars and Starches
(bad and borderline carbohydrates. See Tables Appendix 1)
consumption should be restricted as much as possible.
farmed eggs from battery hens: It is OK to consume moderately.
range, omega-3 rich eggs: can be consumed freely.
today’s supermarket it is quite difficult to find plant foods that
naturally contain Omega 3 oils. For this reason it is good to use about
1 tbs. per day of canola, walnut, or flax oil as part of a salad
dressing for example.
you are not watching your weight, one additional tablespoon of the Omega
3 oils or olive oil per day may be used.
other fats and oils - none is best.
all processed foods containing salt. Limit added salt at the table or in
cooking. These measures, together with the high consumption of plant
food, will ensure that an optimum sodium/potassium ratio is maintained.
the foregoing guidelines will ensure that an optimum acid/alkali ratio
will be maintained.
are the broad outlines. It is not necessary to go ‘cold turkey’
straight away. Chapter Ten, Ten
Steps to Success shows how to get there in stages. Remember that any
movement in the right direction will bring its benefits.
Golden Rules For Natural Eating
The food to which as a species we are primarily adapted is
soft vegetation and fruit.
Think Big when planning
volumes of fruit and vegetables. Up to 2
pounds of fruit per day.
Up to 3
pounds of salads and colored vegetables per day. Put vegetables at
the center of the plate.
Keep meals simple. The fewer
items the better.
Eat a minimum of one large salad per day and one pound of fruit per day.
Prefer raw vegetables to cooked. When cooking prefer, steaming, baking or
Calories, no need to count them. You can eat to satiety provided these
rules are followed. Your body, now receiving the correct fuel supply,
can do the rest.
Restrict all bad carbohydrates. Be
wary of anything that comes in a packet, tin, jar, bottle or box. Read
the Fine Print! Consult the Glycemic Index Tables, Appendix 1.
Restrict red or fatty meat and their products. (Table 1, Chapter 10.)
Limit the consumption of other hard but acceptable proteins (Table 2,
Chapter 10.) Concentrate on sources of ‘good’ proteins (Tables 3 to
5, Chapter 10.) Don’t overeat protein.
Limit the consumption of dairy products. Ban them if there are signs of
Be frugal with fats and oils. Replace bad
fats and oils (See Chapter Five) with canola
oil. Walnut, hemp and flax oils are also fine. Be cautious with cheese.
Favor good desserts. Return to
the thinking that cakes, pastries, puddings, tarts, ice-cream etc. are a
luxury to be consumed on red-letter days,
like in olden times!
A well combined meal is either
uniquely salads and vegetable
vegetable with a small side-order of good
vegetable with a small side order of good
Avoid processed foods containing salt. Avoid the use of salt in cooking.
Limit the use of salt at the table.
can be eaten either as a fruit or a salad vegetable. Tomatoes are acid
to the digestion. Be aware that starch/tomato combinations (e.g.
spaghetti Napoletane or tomato sandwich) could give a digestive
and raspberries seem to be an exception to the general rule about not
combining fruits with other foods. Most people find that strawberries
and raspberries do not give a digestive difficulty at the end of a
properly combined meal.
fruits into juices is not recommended. Ready made fruit juices are even
less recommended. Juicing, pasteurizing, concentrating, reconstituting
are processes which
nature and utility of the natural fibers and increase the glycemic
destroy many of
the essential complex molecules necessary as feedstock for the human
is a more important point: when we eat an apple for example it requires mastication
and it takes time. As a result our brains register the process at its true
value, gastric juices are mobilized and we feel satiated more easily.
and tropical fruits like bananas, papayas, mangoes, although fruits, are
high in sucrose and starch. Due to their high glycemic index, they should be consumed only modestly.
people find it helps to avoid mixing sweet fruits (bananas, fresh dates)
with other fruits, particularly acid fruits (citrus, tomato, berries).
are best eaten alone, Not even with other fruit. But keep matters in
proportion. If you find a piece of melon in a fruit salad, it’s
probably not a big deal. Melons (all kinds) are bad
carbohydrates, but low density ones. You should not be eating lots at a
people have digestive difficulties if they drink on top of fruit.
Definitely avoid drinking tea as it contains ‘anti-nutrients’ that
reduce the bio-availability of the wondrous range of micronutrients
present in fruits.
fruit generally becomes a bad
carbohydrate and combines and digests like one. Even so, many people
have difficulty digesting even cooked fruit in combination with starch
or protein. Be aware that the starch/fruit combination of apple pie, for
example, could be at the origin of a digestive difficulty.
fruit (raisins, sultanas, currants and dried dates, figs, apricots,
peaches etc.) are to be treated as sugar/starches both from a food
combining viewpoint and from a bad
carbohydrate viewpoint. The drying process has, of course, destroyed
many of the complex essential molecules, so in no way can dried fruit be
a substitute for the fresh variety.
nuts and legumes (lentils,
peanuts, beans, soy bean) as proteins. They are further classified as soft
proteins. Be wary of legumes
and only eat them in small
portions and dilute them by
eating with a large volume of vegetables.
worry too much about drinking lots of water. On this régime you’ll be
getting four pints just from the fruit and vegetables!
is possible to drink both
water and dry wine with a meal. The stomach simply pours in more acid to
compensate for the dilution. If you notice digestive difficulties
however, don’t do it any more! Don’t even think of drinking fruit
juices, sugary colas/sodas or beer with a meal.
food that is the least processed as possible. Processing destroys fibers
and leaches out micronutrients such as phytochemicals, minerals and
vitamins. Processing increases the glycemic index. Processing almost
always means the addition of seemingly endless lists of unwanted,
useless and often harmful compounds such as: coloring, artificial
flavorings, preservatives, emulsifiers, stabilizers, fungicides,
pesticides, sugars, salt, sulfur, hydrogenated fat and a variety of junk
fillers like whey, modified starch and unbleached wheat flour. Even water
is injected to plump up the volume of products like ham, bacon and
far in the book, this tuber has been comprehensively disparaged. This is
deliberate. The potato, like a cuckoo in the nest, has pushed overboard
the rightful occupants of our diet, green plant foods. It has only taken
a couple of hundred years to do so but the consequences for the
population’s health are dramatic. Incredibly, average Americans now
get their vitamin C mostly from French fries. At what cost? High intakes
of bad fats, empty calories
and blood sugar out of control.
potato is also loaded with antinutrients to which humans have never
developed resistance. The chief ones are glycoalkaloids. They destroy
cell membrane and inhibit cholinesterase – essential for building good
nerve function. There are hundreds of cases of potato poisoning every
year, some of them fatal.
is the dark side of the picture. Is there no place then for the potato?
The picture is not entirely bleak. When the potato is only eaten from
time to time and in moderate quantities the body copes easily with the
potato does have one saving grace. When it is boiled or steamed it has a
low carbohydrate density. It is still a bad
carbohydrate, and it is still strongly insulinemic
but the healthy person has to eat a fair portion to trip the glycemia
threshold. This opens up possibilities. A potato in a soup to thicken it
will be acceptable. When you are confident that you have got consumption
of potato under control, enjoy the occasional meal that is accompanied
by a few boiled new potatoes. Take care not to eat any other bad carbohydrates at the same meal.
What You Are Eating
your fine reading glasses with you to the supermarket. Even health food
stores are not safe. Read the food
labels. Ruthlessly extirpate the bad
carbohydrates. Shy away from
products that have lengthy
ingredient lists. Avoid oils
and fat additives, particularly animal fats and hydrogenated fats.
provokes the secretion of insulin. Prefer decaffeinated drinks wherever
possible. See Chapter Seven, Top
bitter, chocolate, preferably with a minimum of 70% cocoa, is safe to eat modestly at the end of a meal. The little,
individually wrapped square of dark bitter chocolate served at the end
of a meal in classy restaurants is fine.
is Natural Eating For?
short answer is everybody! However I don’t expect you to be satisfied
with such a laconic response, so let us look at the longer answers for
various interest groups. Everybody should read the next section on
babies/toddlers. Not only does it set the tone for everything that
follows, it will guide you in your relations with those who do, even if
you do not have a baby of your own..
to the age of about three years old, human babies are lactivores
(see Chapter Four).They are designed to work on human breast milk.
In primitive societies, babies are not weaned until they are about three
years old, although solid foods, partially pre-masticated by their
mothers, are introduced slowly from about 12 months.
is the ideal. But what to do in the modern world? Mercifully, the movement
towards breast-feeding has made this practice not only acceptable but
also practicable. Today, mothers can give breast to their child in
public places, something unthinkable 50 years ago.
course it is unthinkable in the industrialized countries for the vast
majority of mothers to breast feed after about 12 months, let alone to
pre-masticate pap for a two year old. So what is there to be done?
the companies that make formula milk are getting a lot more cute about
making a product that imitates human milk as closely as possible. They
have come a long way in 50 years.. No more cow milk allergens; a much
better ratio of fats to proteins and a much better composition of
vitamins, minerals and essential fatty acids.
do not, however, mimic the fact that the composition of mother’s milk
changes as the baby gets older. For example, in the first weeks of life,
a baby cannot utilize the essential fatty acids, linoleic acid and
alpha-linolenic acid. During this time, the mother’s milk contains
compounds that compensate for this.
the mother’s milk contains antibodies and other compounds that protect
the baby from disease early in life. Again, formula milk cannot provide
the message is, breast feed if you can, and for as long as you can. Then
move onto, and supplement with, the best formula milk you can find.
about solid foods? The first principle has to be, eat naturally! The
more the baby eats in accordance with the general principles enunciated
in this book, the better.
second principle is, people like to eat what they have always eaten. The
best start in life that you can give your baby is to give him the taste for healthy foods. Get him used to eating healthy foods at this stage, and that liking
will stay with him for life.
first good habit to instill is, yes, the eating of vegetables. No need
to make special arrangements, just take what you, as a Natural Eater,
eat every day and reduce down to a form appropriate to the child’s
stage of development. Today’s food blenders are a good substitute for
the masticating jaws of the mother, but no one knows yet if the absence
of the mother’s saliva is significant.
next solid to be introduced is fruit.
Why not fruit first of all? It is a question of strategy. Better to
get your child used to the bland taste of vegetables before introducing
the sweeter and jazzier taste of grapes, bananas, tangerines, apples,
pears, cherries, peaches etc… In the early stages, make sure that
fruits are skinned and pipped. Give fruits to your baby every
day. This is the second essential eating habit to instill for life.
Eat fruit every day.
about meat? The same remark applies as for adults. The problem for meat
eaters today is that there is nothing available resembling the animal
matter for which we are genetically programmed. Of course many people
bring their children up perfectly successfully as vegetarians. But if
you do not want to go that far, then fish and fowl are fine OK. Free
range, omega-3 rich eggs are always good in any quantity. Just remember,
you don’t have to give your child anything that, as a Natural Eater,
you would not eat yourself.
addition, a baby has a bigger need for the essential fatty acids (still
in a ratio of 1:1) than an adult. Also note that there are at least two
other fatty acids that are essential to babies – their immature bodies
are not capable of manufacturing them for themselves. They are DHA (docosahexaenoic
acid) and ARA (arachidonic acid). However don’t worry about them too
much – the infant fed ‘Naturally’ will not be deficient in either
DHA or ARA.
will certainly be times when it is just not possible to prepare your own
baby food. What about the commercially available products? Here again
the food manufacturers have got a lot cleverer about formulating
reasonably healthy substitutes. When you go shopping the same rules
apply. Take your reading glasses and scrutinize the Ingredient Lists.
be misled by the large, attractive marketing labels proclaiming
“healthy”, “low-fat”, “no artificial additives” etc… The
food manufacturers always put the advantages of their product in large
attractive lettering. The truth is grudgingly portrayed in the smallest
legally allowable print in an obscure corner of the label.
time you are reading the ingredient list for a vulnerable, dependent,
baby, so be conscientious! Don’t buy anything which contains
ingredients that you would not want for yourself. Watch out for all the
baddies salt, sugar, glucose syrup, vegetable oil, fat, starch etc.
will be other times when you are drawn into feeding your child starches
like bread and pasta. A little of each every day is not a problem, but
always insist on the whole-wheat version. Whole-wheat spaghetti is
particularly acceptable. The other types of pasta are borderlines
glycemic but are still not as bad as bread.
potatoes are OK too in modest quantities. The big no-no’s are french
fries and potato chips. As ever, keep the emphasis on a high consumption
of fruit and vegetation relative to the starches.
drinks. You know the answer already! If he is not drinking his
mother’s milk or formula milk, then the only other he should have is plain
water. Just about all the alternatives are plain bad. All? What about fruit juice? Well, if you have squeezed
it yourself, this is tolerable in modest quantities. But it is not good
for a baby to be quaffing volumes of fruit juice. It gives a sugar rush
and helps rot teeth. Carrot juice too is highly glycemic, avoid it.
Other vegetable juices, or better still, vegetable soup can be fine. But
why bother? Get your child to accept water as the normal thirst
quencher, and you have saved yourself trouble and given him a good
any kind of water do? Tap-water, unjustly, is much maligned and is quite
safe to use when boiled. For all young babies, the water should be
boiled anyway. For the cautious, by all means buy bottled water. Avoid
the high sodium brands, distilled is the safest.
for packaged drinks be ultra-suspicious. Read the fine print. They are
almost always loaded with sugar and other nasties. Don’t even think of
giving your child colas and other carbonated drinks..
forget, this is one phase in your child’s life when he is most open to
influence from adults. It is now that you have to indoctrinate him with good consumption reflexes. You routinely take your baby to
be inoculated against diseases. This is the time to inoculate him too
with some benign, life preserving ‘mind-viruses’.
is not the time to introduce
him to pizzas, hamburgers, take-away chicken or hot-dogs. Even less is
it the time to introduce your child to candies, cookies, ice-cream and
confectionery! If you can get him through this phase without ever having
tasted them, then you are well on the way to insulating him from
addiction later on. Better for him and the whole family not to have them
in the house at all.
a later stage, he will learn to exercise self-discipline and, like a
socially responsible drinker, be able to consume just enough for the
pleasure without compromising health. Your baby is not old enough to
know about postponing self-gratification, so you have to provide the
discipline for him.
hard part is with friends and relatives. They want to give ‘treats’.
Worse, ingratiate themselves with the child. They don’t understand,
and don’t even cooperate with your stance. When they ask “ mind if I
give him a candy?”., You respond, with a perfectly straight face,“ I
would rather you gave him a tot of gin!”
is being realized that many adult health problems are laid down in these
formative years. Perhaps the most significant is obesity.
If your baby is allowed to get overweight, then the chances are, that he
will be overweight or even obese, for the rest of his life. Worse, if
your baby is overweight he is already laying down plaque in his
arteries, storing up a mid-life heart attack.
do you avoid your baby getting fat? Just the same way as adults avoid
it. It is a theme that runs right though this book. Eating naturally
eliminates the risk of getting overweight. For a summary of the
guidelines refer to the segment “Overweight/Obesity” in Chapter
special needs of children and adolescents are often exaggerated. They
will be eating a lot for their size, but they do not need any particular
divergence from the Natural Eating Pattern. By far the greatest problem
is to stop them eating harmful foods!
is too much to expect that you can, like the little Dutch boy with his
finger in the dike, hold back the floodwaters of the junk food society.
Accept with good grace that your child will eat junk food from time to
time, but don’t be defeatist! Make sure that at home he is eating
naturally. The most important thing you can do is ensure that he has the
ballast to keep his ship of nutritional health steady. If that is
solidly assured, then he will survive the storms of junk food relatively
using junk food as a treat, much less as a reward. You are surely making
a rod for your own back if you use candies as incentives.
you need to indoctrinate children with the idea that junk food is
shoddy, tacky, malignant, even hazardous, toxic and poisonous. Children
will accept that they are different from their peers if it is presented
as their particular belief-system. They need to be given the arguments
and words to use when their eating habits come under question. Let them
read this book. Let them understand that they are eating in a way that
not only provides all the nutrients they need, they are avoiding the
deficiency diseases of their peers.
hardball. If necessary, discreetly draw attention to the signs in their
peers of deficiency disease, malnutrition and over-indulgence: the poor
complexion, the acne and pimples, the constant colds and flu, the dull,
listless eyes, the allergies and eczema, the bad breath and body odor,
the lack of physical fitness and the grossness of obesity. You may have
scruples against this approach, but you have to think that your child is
being peddled temptations that are even more pervasive than those
offered by the neighborhood drug dealer.
this mean that your child should never have a hamburger, cola, ice-cream
or candy? Of course not! If you have done your job well, the child will
be sensible and will be able to handle social situations adroitly. He
will still want to go to birthday parties and proms, and to hang out at
the local burger joint. He will want to be part of the scene. But this
is where he will need the self-discipline, confidence and social skills
to limit the potential damage.
home, you have an iron responsibility to ensure that the right
foodstuffs are constantly available. Always have a supply of
ready-to-eat fruit, vegetables and salads. Have homemade dishes like
vegetable hot-pot and ratatouille, available in the fridge and freezer.
Have stocks of frozen veggie burgers and oily fish. Lay in stocks of
canned salmon, sardines tuna, and tomatoesand of certain vegetables like
palm hearts, artichoke hearts and water chestnuts.
other words have a larder well-stocked for Natural Eating. Water should
still be the main drink. Try carbonated with a twist of lemon. Make up
your own lemonade (no sugars!). Later on, tea iced or otherwise, is OK.
Finally, remind yourself that a child needs a role model. From the
youngest age, if he sees the feeding patterns of the adult Natural
Eaters, he will want to emulate them. He will find that lifestyle the
your child into the habit of filling up with food at home, and of
preparing and taking food supplies with him when he goes out. Never have
junk foods in the house. Never buy cookies, cakes, pastries, candies,
hamburgers, hot-dogs, ice-cream, pizzas, or ready made meals. Never have
colas, fruit juices, or carbonated drinks in the house.
about condiments? It’s been said that the only way to get a kid to eat
his vegetables is to smother them in ketchup. Strangely, if that is what
works, then this is OK. A good quality ketchup (read the ingredient
list) is not such a bad condiment. The main draw-back is the sugar
content. But, for a Natural Eater, ketchup used in modest
quantities is a small and tolerable lapse. Better still, make up your
own ketchup – a recipe is given in the Natural Eating Manual. Likewise
for Worcester sauce and various brown sauces (read the ingredient
forget herbs and spices. They are full of healthful phyto-chemicals
(hence their pungent taste and aroma). We are fortunate that today we
have access to a huge variety of herbs and spice. Often they are
available freshly growing or at least freshly cut. Get into the habit of
using copious quantities of natural herbs and spices in all your dishes.
Wean yourself and your family off processed and junk sauces.
And Nursing Women
we know about how our bodies work, and how our pre-historic ancestors
evolved, shows that no special departure from the Natural Eating Pattern
is indicated. Really, what about extra calcium? Our ancestors never knew
anything about calcium. Certainly we have no instincts to search out
calcium-rich foods. But if that doesn’t convince you, studies show
that calcium supplementation does not make one jot of difference to
to what happens with a pregnant and nursing woman. The mother’s body
meets the demand for extra calcium by three hormonal
activities. First, the intestines absorb a higher
percentage of calcium from the ordinary foods that she eats.
Secondly, the kidneys become more
efficient at recycling calcium recovered from the urine. Thirdly,
some calcium is borrowed from
the bones. Nothing that the mother eats, supplements or does changes
soon as menstruation restarts the bone density recovers. Nothing the
women does in the way of supplementation speeds up or changes this
process! The main lesson to draw from this is to space your pregnancies
so as to allow full recovery to take place.
course your doctor will be prescribing all kinds of dietary supplements.
There is not the space in this book to explain, one by one, why these
supplements are not necessary… so you will dutifully take them. Just
know that the pregnant Natural Eater need have no fear of having dietary
deficiencies. For example, one of the latest vitamins to be recommended
for pregnant women is folic acid. The diet of the average American woman
is deficient in it. But where is folic acid found? In foliage!
The Natural Eater mother will be absorbing high levels of folic acid in
her salads and ‘SuperVeg’,
- as well as all the other essential nutrients for her baby.
the contrary, it is ever more important to not
consume all the contraindicated foods like bad
fats and oils and bad
carbohydrates. The bad fats will reappear in the foetus and in the
breast milk. The excess insulin levels will upset the baby’s
what about the cravings and nauseas of morning sickness? This is very
definitely a tough time for the pregnant woman. Her hormonal messengers
have just been given a new set of orders, and they are running around in
confusion. Messages are late arriving or don’t arrive at all. Some
messengers stray into enemy territory and start an uprising or get
liquidated. Worse, there are two generals in charge of the army, the
woman’s own body and the fetus which is already manipulating the
woman’s hormones to serve its own purposes.
should she do? The truth is, not a lot. This is a time for going with
the flow. It is a case of any port in a storm. She eats when she can and
she eats what she can bear to eat. No point in getting neurotic about
bizarre or absent appetites. Just relax and wait for this phase to pass.
The fetus will make sure he gets all he
needs, robbing if need be, his mother’s own stores. This will also be
a time to take the vitamin and mineral supplements prescribed by the
doctor. This is one occasion when ‘double-guessing’ nature is a
legitimate strategy to bolster the mother’s nutrient intake.
is likely to be a phase of life when health will seem good and there is
no need to concern yourself about the future. The reality is that it is
this period of life when you need to set the scene for your later years.
Bad eating habits now quickly lead to obesity, heart disease and
diabetes. They lay down the foundation for the degenerative diseases of
middle and old age like arthritis, rheumatism and even Alzheimer’s.
is at this age that the blood sugar control mechanism starts to shows
its age. It copes less well with the stress that we put on it. It is now
that ‘middle-age spread’ begins to show. This is your warning that
you are pre-diabetic. Take it seriously. Take your eating pattern in
hand. Relieve your body of that sugar-stress by following the guidelines
in this book.
most importantly of all, this is the last chance to build up bone
density capital. Read the chapters on osteoporosis in Chapter Eight, The Food/Disease Connection) . Remember, it is not a question of
eating calcium tablets. Bone Health is all about eating in such a way as
to marshal your body’s hormonal messengers into laying down calcium in
the right places - your bones - and not in the wrong places - your
arteries, kidneys and joints.
changes start in the early forties, building up to the finality around
the age of 50. As with pregnancy, this is a time when a woman’s
hormones are undergoing a major reshuffle. It is therefore potentially
a period when Western women will have those familiar symptoms of hot
flushes, irritability, hypersensitivity, depression, tension headaches
and night sweating. However, in most simple societies, (such as peasant
Greek and Mayan) these symptoms are almost unknown. Indeed, many women
in the West do not suffer them either. What makes the difference?
surprisingly, the main drug influencing hormonal balances is food. The bodily dysfunctions caused by dietary errors will be amplified
during menopause. Controlled studies showed that a diet rich in
bio-flavonoids and vitamin C provided complete relief for 2/3 of the
women and partial relief for a further 20%. Where are bioflavonoids and
vitamin C found? In fruit and vegetation! Just this one simple change,
boosting the intake of fruit and vegetation, is enough to dramatically
reduce the disagreeable symptoms of menopause. And don’t forget that bad
carbohydrates and bad fats
(Chapter Five) have a major effect on hormonal balances. Getting
these right will help enormously too. Lesson? Eliminate
dietary errors! In other words, eat naturally.
this all? Not quite. There are other, secondary, dimensions such as the
stress of the western way of life, the psychological finality of
becoming infertile and the tension in relationships caused by changes
(either up or down) in libido. There is a strong mind/body connection.
Just know that managing stress and psychological moods will also help
stabilize hormonal balances.
much for negotiating the menopausal climax. What about the long term?
What about osteoporosis and heart disease? These are both major problems
for post-menopausal women – but only in the West! By the time you have
finished reading this book, you will have learned, through several
repetitions, that these are optional diseases. Get your eating patterns
right, cut out smoking, and get on with life without a worry for these
what about hormone replacement therapy (HRT)? We can be fairly confident
that Pleistocene grandmothers did not distill pregnant horses’ urine
to obtain estrogen-rich extracts. There is no reason from a purely
health point of view why a menopausal Natural Eater should supplement
the other hand there are dimensions to HRT such its reputation for
retarding the outward signs of aging. These are matters that are beyond
the scope of this book and a woman who is interested in those aspects
should make that decision in consultation with her health professional.
is at this time of life that eating naturally can bring some of the most
rapid relief to distressing ailments like stiff joints, arthritis,
digestive upsets and general ill-health. See Chapter Eight. These are
the ailments that emerge, like the wreck of a ship, as the tide recedes.
For a great part of our lives, our body’s biochemistry has sufficient
‘redundancy’ built into its system to patch around errors of
lifestyle. With old age, these margins of error have disappeared. Now
more than ever, it is important to harmonize how you eat with the needs
of your body. When you do so, then many of those troublesome maladies
naturally is the ideal of course. There are no other special measures to
take. Just make sure that your dentition, whether original or
artificial, is working efficiently. Many old people eat badly simply
because they choose foods that don’t need chewing. As an older person,
do make sure that you are eating the proper rations of fruit, salads and
vegetables. Surveys show that older people, who tend to have less
efficient digestive systems anyway, skimp on these foods. As a result
they, and their immune systems, are deficient in anti-oxidants and other
that right and you’ll live out your years in good shape!
people, who take up vegetarianism, make the mistake of simply
eliminating animal matter from their normal,
eat-anything, diet. As a result, some vegetarians and vegans are obese,
have poor complexion and suffer ill health simply because they are
continuing with the other bad habits. Notably, the consumption of
cereals, bread, pasta and other complex carbohydrates. There will be
other errors too, like the use of dairy products, legumes, tofu, TVP
and the bad fats and oils.
and vegans will find in the pages of this book exactly the right
prescription for eating healthily. All that you have to do is to eat
naturally, ignoring the animal products where they are mentioned, and
think of the vegetable alternatives instead.
is a very healthy lifestyle, provided that the Natural Eating
consumption pattern is carefully followed. The secret is to eat more
like the gorilla (a natural vegan) - very high volumes of plant
material. See the Table in ‘The Stolid Gorilla’, Chapter Three.
vegans worry about the one micro-element that is never found in plant
food -Vitamin B12. There is still a lot of debate about
whether the B12 made in the intestine by bacteria is
bio-available. For a gorilla it is, but for humans this has yet to be
proved. Studies on vegans show that their bodies are remarkably good at
recycling waste B12 for periods up to at least 10 years. The
quantities required by the body are absolutely minute - less than one
microgram per day. It is thought that many vegans derive sufficient B12
just from biological contamination of homegrown vegetables, as is
suspected with certain long-established Iranian peasant vegan sects.
Whatever the truth of the matter, a vegan should make double sure by
supplementing with a 2 mcg tablet of vitamin B12 once a week.
Vegetarians will get all they need from the occasional egg and cheese.
gives you allergies:
over 16 allergens have so far been identified. There
are so many they just get serial numbers! The worst are:
Gly-m-Bd-68K, Gly-m-Bd-30K, Gly-m-Bd‑28K.
gives you goiter:
studies have shown how genistein and daidzein attack the thyroid
gland leading to goiter and, in extreme cases, to cancer.
gives you brain atrophy:
more people eat tofu for example, the more likely they are to have
senile dementia in later life. A consumption of only two portions a
week raises the chances of disease by 50% compared to those who consume
no tofu at all.
disrupts gastric function:
trypsin inhibitors disrupt the pancreas causing it to secrete out of
control quantities of cholecystokinin (a gastric hormone). Result:
WITHERING of the
pancreas and even CANCER.
is bad for babies:
fed on soy-based formula receive the adult equivalent of five birth
control pills per day!
baby boys often fail to develop proper male traits later in life.
Girls enter puberty much earlier than normal.
Children of both sexes suffer disproportionately from extreme
emotional behavior, asthma, immune system problems, pituitary
insufficiency, thyroid disorders and irritable bowel syndrome. The
New Zealand Government already issued a warning in 1998 about infant
Moral: soy is a plant to which humans have never become naturally adapted – and it matters. Don’t be fooled by the sophisticated marketing machine of the soy spin-doctors.
 That is, the potato generates a production of insulin out of proportion to that predicted by its glycemic index.
 SuperVeg is the term often used to describe a class of particularly healthful vegetables. They include most brassicas. See Table 6 in Chapter Ten, The Ten Steps to Success.
 Textured vegetable protein