Book Review: Healthy Eating: The Big Mistake

I’ve just added another book review to the resources section of this website.

My Dad read about Verner Wheelock in the paper and called me in excitement to tell me.  I read the article, had a conversation with Verner about his great nutrition work and have just read his book.  I highly recommend you read it too if you want to be healthy but suspect the official guidance we’re given is hampering your efforts.

Healthy Eating:
The Big Mistake
by Dr Verner Wheelock

“The totality of the evidence provides an overwhelming case that the changes in diet that have occurred over the past 40-50 years are the main reason for a huge deterioration in standards of public health.”

In this excellent examination of evidence, Verner looks at heart disease, diabetes, cancer, Alzheimer’s and the role that cholesterol, sugar and fat play – or don’t play – in each of these. What he finds is very different to the messages we constantly hear.

He concludes that governments around the world, including ours, have failed to devise policies in the best interests of the population, instead acquiescing to pressures from the food and pharmaceutical industries. He thinks that policy is unlikely to change quickly, in spite of the pressure from a group of doctors and nutritionists that has been campaigning for evidence based healthy eating guidelines.

Since those at the top have left us high and dry, Verner is taking a grass-roots approach and runs a local group of people that has turned their back on the official guidelines and now enjoy good health and the remission of diabetes. He ends the book by encouraging us to change the eating habits of the nation from the bottom up, one healthy person at a time.

To become part of this movement, you could join the charity the Public Health Collaboration or simply ignore those in power and Learn to Eat Well.

A Little of What You Fancy

The closer we get to Christmas, the more unhealthy stuff is shoved in front of our eyes and under our noses. There are office parties, family gatherings and all sorts of social occasions where people will pressure us to indulge more than we want to (often to make themselves feel better)

 “Go on, have another…”

Thankfully we don’t have to eat and drink everything on offer and suffer for it, or refuse it all and feel left out; we can take a middle road, use the 80/20 rule, join in without excess and enjoy a little of what you fancy.

There’s a saying:

Don’t worry what you eat between Christmas and New Year, it’s what you eat between New Year and Christmas that really matters.

If you’ve been taking care of yourself, your amazing body will cope with a bit of unhealthy stuff especially if you keep putting mostly good things inside you. Great breakfasts, super lunches, healthy snacks, fabulous dinners, all home-made mixtures of plants and proteins and fats. You’ll take it all in your stride.

Here’s a Jon Gabriel breakfast that seems light but is nutritious enough to last for several hours – fruit, full-fat natural yoghurt, ground flax, hemp, chia seeds, protein powder and I like to add some nuts – just stir it all together.

Of course, some people will dive in with gay abandon, intending to fix the damage in the New Year. If that’s you, going on a diet is unlikely to be helpful so resolve to build in some better eating habits or have some nutrition coaching and learn to eat well.

There will be presents as well as food and I leave you a quote I just saw from Bernard Manning:

I once bought my kids a set of batteries for Christmas

with a note on it saying

“Toys not included”

Merry Christmas!

Jackie

Quote – self care

We need to do a better job of putting ourselves higher on our own ‘to do’ list.”

Michelle Obama

Amidst all the rushing about everyone’s doing, sometimes it’s good to pause, relax and remember what Christmas is really about.

Enjoy !

What Time to Eat?

I usually write about what to eat, but timing is important too.

Your body doesn’t just gear up to sleep when it’s dark and wake when it’s light; every part of it has control clocks.

Artificial light means we can eat from pre-dawn until midnight nowadays. Unfortunately, this disrupts our circadian rhythm and is bad for our health.

It’s best to eat during the day when levels of digestive enzymes are high and your liver and gut are ready to deal with food. In the evening, saliva production slows down.  Also, if anything enters the stomach, there’s more acid produced. Your gut slows down for nightly repairs – but repair is difficult if food is still passing through – it’s like trying to re-tarmac a road with traffic still flowing. It’s better to stop eating 2 or 3 hours before bed.

I’m in favour of working with your body, so Prof Satchin Panda’s research on Time Restricted Eating struck a chord. (Listen to Dr Rangan Chatterjee interviewing Prof Panda here.)  An 8-10 hour window has been found in the lab to protect against (and to improve existing) obesity, heart disease, diabetes, fatty liver disease, cholesterol and high blood sugar. Prof Panda recognises that we don’t have a choice when we get up; we have jobs to go to and children to take to school. But we can choose when we eat.

I like to try things out.  Initially it felt weird starting work early then having breakfast at 9:30am but months into my self-experiment, I feel great. After 7:30pm I don’t eat – that’s a 10h window. Even a 12h window gives benefits, say 7am to 7pm.  Give it a try and find out how you feel working with your body’s rhythms. (Check with your doctor about effects on medication.) There’s also a global study you can take part in via an app (mycircadianclock.org).

Top tip – Give Time Restricted Eating a try

Quotes of the month

Quote

NOTE TO JOURNALISTS: “If someone says it’s raining, and another says it’s dry, it’s not your job to quote them both. Your job is to look out of the window and find out which is true.”

John Voelcker

I like a journalist who checks the evidence in nutrition messages and cuts through the confusion

– check out Joanna Blythman @JoannaBlythman

Pumpkin Soup

Today (31st October) is Halloween – originally Hallows Even, the evening before All Saints Day – and the shops are overflowing with pumpkins. Most people carve them into lanterns then throw them away. That’s a shame because there’s nothing easier to make than tasty pumpkin soup.  I’ve put this recipe on my Survival Guide for the Skint blog as it’s so cheap – ~20p per bowl.  I topped it with some of the seeds which I roasted and cheese on the side.

 

 

The Snack Trap – A Horror Story For Halloween

Once upon a time in the merry, 3-meals-a-day, real-food land of Britain, we didn’t snack and were slim and healthy. We farmed the earth and ate its good plants and animals. Then money-making men rubbed their hands at inventing artificial food, “We can snare people in The Snack Trap. Muahahaa”. Adverts were the Snack Trap’s lure: Milky Way “the sweet you can eat between meals without ruining your appetite” (1970) “A finger of Fudge is just enough to give your kids a treat” (1979) “Have a break, have a Kit Kat” (1958). “A drink’s too wet without one” Rich Tea (1985). And I bet you know who makes exceedingly good cakes (1967).

There’s no escape; tempting, unhealthy nibbles constantly surround us. They’re at work, in town, thrust at us when buying a newspaper, alongside us as we queue to pay for petrol (if we can get through the throng of schoolkids buying lurid-coloured drinks and snacks of all kinds except the healthy kind). People snack all day long.

Halloween masks, costumes and pumpkin lanterns are scary enough, but read the ingredients lists on the products for giving to dressed-up kids on your doorstep on 31st October. Check out Joanna Blythman’s Swallow This for a bed-time story with shocks and frights aplenty as she exposes the deadly cauldron mix. How weird that we “treat” our kids (and ourselves) with health-damaging sugar and chemicals.

No-one is defending us. When the Health Education Authority complained about the ads, the regulator sided with the manufacturer. It’s up to you to escape the trap by eating enough good food to keep you full and satisfied. And the government’s guidance on 400kCal breakfasts won’t help. A low-cal, breakfast-cereal-induced, blood-sugar roller-coaster virtually guarantees that you’ll be ravenous way before lunchtime. With desperate, blood-curdling cries, you’ll trample your boss underfoot to snatch the last sugary snack from the vending machine. Aaaarrrrgh!

Snack Trap

Top tip – Eat well to escape The Snack Trap

To stay safe, try these breakfasts.

Quote of the Month – Avoid the Snack Trap

Unless you are a cow or want to be the size of one – stop grazing!

Zoe Harcombe

Nigella Lawson is well known for her love of food and eating – but she says, ‘I’m not really a grazer. I like proper meals.’ She

Snack Trap

gets pleasure from being absorbed in the experience. This is the opposite of the mindless grazing we see so much at work, on the street, in front of screens.

Don’t fall into The Snack Trap – eat well at meal times.

 

October is Cholesterol Awareness month – what better way to deal with your cholesterol than to cut out sugary/floury snacks?

Fake News

Did you see the news last month?  The media were full of dramatic sound bites. “Low Carb Diets Could Shorten Your Life” (eg BBC, The Independent) Actually, they don’t.

The media have taken the findings of a poor study (ARIC) and turned it into sensational headlines that have confused and alarmed people. That’s what I call Fake News. Only a few months earlier, the papers were proclaiming that our high carb dietary guidelines have had disastrous consequences for the nation’s health. Yes, they have.

Always remember, the media’s business is not good science but selling stories.

So what was wrong with this new study?

Firstly the data were collected by self-reported questionnaires a notoriously inaccurate method.

Secondly, the amount of carbs eaten by what they called a ‘low-carb’ group was actually quite high so they never looked at low-carb at all.

Thirdly there were many ‘confounding factors’. The people eating the lower carbohydrate diet in the late 80s, early 90s were those people who ignored the official advice. They tended to be male, diabetic, smokers who took little exercise. ie they had many poor health habits.

Fourthly, the researchers split people into uneven bands some very big, some very small, to artificially inflate the low-carb risk. Zoe Harcombe brilliantly explains the small comparator group statistical shenanigans: “20 children go skiing, 2 are autistic. 2 die in an avalanche, one with autism, one without. The death rate for the non-autistic children is 1 in 18 (5.5%) and the death rate for the autistic children is 1 in 2 (50%)”.  This makes it look as if autistic children are 10 times more likely to die in an avalanche which of course is nonsense.

By manipulating the data, they got the conclusion they wanted.

I’ll also say that quality is more important than quantity. There are carbs and carbs. Eating fresh vegetables is good, and some fruit (eaten whole, not drunk as juice). With plenty of variety and different colours you’ll get nutrients, energy and fibre. But eating loads of processed carbs like cereal and things made of flour like bread, cake, biscuits, pastry and pasta is only going to put weight on you and damage your health.  That’s why I recommend that people eat real home-cooked fresh food.  Check out the series of costed recipes I posted throughout August.  7 main meals – a whole week – at £10.50 per person!


Top tip: Take the news with a pinch of salt.

Shopping List for Recipes

People have been snapping up my recipes like hot cakes when I’ve had a stand at events. And with a whole week of delicious main meals for £10.50 a head it’s no wonder.  Here’s a list of what I’ve posted:

1. Pasta with salmon sauce £1.60

2. One pot chicken £1.84

3. Spag bol £1.46

4. Liver and onion £0.81

5. Pork Stroganoff £1.87

6. Pork in mushroom and cream sauce £1.65

7. Leek and mushroom tagliatelle £1.27

Plus a bit of luxury

8. Pea and Chorizo risotto with Sea Bass £2.37

I was asked to put together a shopping list for the week and here it is!

I’ve used a limited palate of flavours to make your shopping complement more than one meal. Start by checking what you already have in your house. You can use things you’ve got instead of the ingredients listed so nothing is wasted. Add things to your shopping list that you need to buy.

If you’re new to cooking, break yourself in gently rather than stocking your cupboards with staple ingredients all in one go. Many of these ingredients keep for ages and will be enough for lots of meals once you have them.

Things to keep stock in your:

Cupboards

Brown Rice

Pasta

Stock cubes or bouillon powder

Tinned tomatoes (1 tin does recipes 1, 2 and 7, plus 3 for bolognaise if you make the big batch)

Tomato puree

Cornflour

Dried herbs – parsley, oregano or whatever you prefer

Olive oil

Coconut oil

Vinegar – white wine, balsamic or apple cider

Wholegrain mustard

Pantry

Sadly we tend not to have pantries now but garage or shed works well for long-lasting fresh ingredients.

Onions – why not buy a bag of small wonky ones?

Potatoes – these last for months if kept in paper rather than plastic, in a cool, dark place. We have a farm nearby that sells a big sack for £6 which we eat from October until March. Find out if you have one near you; it’s much cheaper than the supermarket.

Tip – Onions and potatoes last longer if not kept close together.

Fridge

Butter

Milk

Natural yoghurt

Lemon juice

Shopping list for the week

– for the week’s recipes for 2 people:

Fresh produce – the part of the supermarket to spend most time in

1 x lettuce or a cabbage

(Ready chopped salad leaves are very expensive and have been washed in chemicals and packed in an artificial atmosphere. They start to wilt as soon as you open the bag and a couple of days later, whatever is left is getting mushy and smells bad. Whole lettuces last much better. Keep them in the veg drawer at the bottom of the fridge so they don’t get too cold. Cabbage is very versatile. You can shred it finely for salad or steam it for veg. It lasts longer than lettuce, has more nutrients and is cheaper.)

1 x bag of spinach

(Best to buy this later on for recipe 6 then use it for salad or steam briefly for veg on other days.)

4 x carrots

8 x radishes

12 cherry or baby plum tomatoes

1 x bulb of garlic

(Try growing your own. Plant a clove or two from the bulb you buy, between September and December. Harvest in July.)

New potatoes for 2 people

1 x lemon or a bottle of juice

500g mushrooms

1 x large or 2 x small leeks

Cold Section

1 x tub double cream

Parmesan (buy it fresh, grate and freeze in containers)

4 x chicken thighs

2 x pork steaks

1 x pork tenderloin

1500g of beef mince to make the whole 16 portion batch or 200g to make just for 2 people.

300 g of liver

1 pack salami milano

Fresh herbs – parsley, dill (buy them fresh and freeze in bags or containers)

Frozen peas

Dry / tinned

1 x 213g tin of pink salmon (healthiest with bones – buy in brine, not oil)

To add the luxury recipe of the pea and chorizo risotto with sea bass:

2 x very small sea bass fillets

2 x blobs of chorizo

Risotto rice

You don’t need to go down the ready meal aisles at all so you save time as well as money when you shop.

Enjoy your cooking, enjoy your food, enjoy better health when you give up processed food!