Dede’s friend, nutritionist Chris Ellis, is so knowledgeable and I’ve been bugging her to do a book with, too…. Here is a good overview of the Paleo diet.
Since I reported in my last article that I was a vegetarian some people may wonder why I would write about the other side of the diet spectrum, the currently popular Paleolithic Diet, which contains a significant amount of animal protein. I would respond by saying that every individual has specific dietary needs and not everyone biochemically or mentally feels at their optimal health being a vegetarian. I think everyone just needs to be aware of the choices and to do what feels best for their body physically, as well as what feels right for them philosophically. I would encourage individuals to be mindful of the impact their choices have on the environment and the earth too. In this article I am providing a little more insight into the Paleolithic Diet and hopefully that might help in exploring what type of eating plan works best for you or your family.
The Paleolithic Diet is a modern version of the diet that was followed by our ancestors many thousands of years ago. The diet was different wherever humans lived, depending on what animals also lived in the area for hunting and the availability of plants and seafood. The Paleolithic Diet was practiced prior to modern day agriculture and the domestication of animals. The diet consists of grass-fed animals such as beef and chicken, seafood, eggs, wild plants including vegetables (lots of root vegetables except potatoes), fruit, nuts (no peanuts), and seeds. The diet contained an ample supply of omega-3 fats mainly from the seafood, nuts, seeds, and the grass-fed animals since we had no surplus of corn and soybeans to feed our wild animals. Cereal grains are not a part of the diet and these include wheat, corn, millet, rice, barley, oats, sorghum, and rye. These grains were not available back then and they all need to be cooked in order to be consumed. The proponents of this diet believe that what humans ate back then is better suited genetically and biologically to our nutritional needs. Our human makeup is not coping well with the many changes in our present diet according to those who advocate for this diet and our bodies are not adapting well to the modern way of eating, specifically all the high calorie, highly processed foods. The root of many chronic health problems we face now, such as obesity, diabetes, heart disease, and cognitive disorders like depression and Alzheimer’s, are related to the diet most people follow in this country.
The changes in the modern diet include an increase of refined carbohydrates and cereal grains, a decrease in animal protein, a decrease in omega-3 fats, and an overabundance of sugary and salty foods such as candy, pretzels, chips, soda, etc. The modern American diet is comprised of approximately 50-60 percent carbohydrates, 15 percent protein, and 25 to 30 percent fat calories. The Paleolithic Diet, however, is comprised of approximately 25 to 30 percent protein, 40 percent carbohydrates, and 30 to 35 percent fat calories. The introduction of processed foods in the late 1800s definitely had an impact on the quality of our diet, and as our food supply became more industrialized the variety of crops and foods grown declined. But that is making a turnaround now, especially in Vermont, fortunately!
Humans are meant to eat a diversity of foods for optimal health but our diet today offers not only a wide variety of foods and ingredients but excess calories (sugar, unhealthy fats, corn products, etc.) far different from the hunters and gatherers regimen. We do not have to go far to get food, so very few calories are burned to “hunt or gather” our food. It is available on every corner depending on where you live, so long as you have the economic means to gather it.
So should we all eat the Paleolithic Diet? There are benefits to “eating Paleo” but our modern Paleolithic diet cannot duplicate the one followed by our ancestors. We are aware that there are benefits to a minimally processed diet and no matter what diet we choose we should strive to follow that. There are many good eating plans available (vegetarian, Mediterranean, Asian, etc.) and some may or may not contain meat and/or animal protein. It is best to consume animal protein from grass-fed animals (ideally with as little pesticides from their food as possible) with little or no use of drugs or hormones, safe wild seafood (not all fish is safe, as we know), and eggs, along with plentiful amounts of vegetables, seeds, nuts, and fruit—the basic Paleolithic Diet modified based on the dietary sources we have now that meet the guidelines. Choose an eating plan that you can follow that is optimum for your health and don’t forget to include an exercise component since that was an essential part of the Paleolithic lifestyle. We will all enjoy a longer healthier life if we follow some or all of the Paleolithic dietary guidelines!
Questions? We’d love to hear from our readers and their own experiences with the Paleo Diet and IBD.
In the photo, from Living With Crohn’s & Colitis Book co-author, Dede Cummings, you can see the yummy roasted veggies that are perfect for the Paleo diet! The recipe is in my new cookbook, too!
Our new cookbook is out and Dede would like to give away a free copy to the first two people who comment on this post — tell us a bit about yourself, are you a caregiver, do you have Crohn’s, or colitis, or IBS, or some other autoimmune disease? When you receive your book (send email in PM to email@example.com), please post a review on Amazon for us and we will be eternally grateful!
We are excited to share these gut-friendly recipes from the book and there is a long introduction about how to live with IBD and tips to help.
For the millions of people afflicted with irritable bowel disease (IBD), including Crohn’s and colitis, it can be a daily struggle to find nutritious meals that won’t aggravate symptoms or cause a flare-up. The Living with Crohn’s & Colitis Cookbook is your essential nutrition guide with over 100 recipes and meal plans expertly designed to improve daily functioning and help relieve symptoms of Crohn’s and colitis.
The Living with Crohn’s & Colitis Cookbook contains everything you need to plan your meals, balance your diet, and manage your symptoms, including:
• A guide to keeping a food journal
• Sample meal plans
• Tips for shopping for an IBD diet
• Gentle and nutritious recipes to help soothe flare-ups
…and much more!
The Living with Crohn’s & Colitis Cookbook features over 100 recipes, including Zucchini Buckwheat Banana Bread, Homemade Almond Milk, Dr. Lang’s Healing Soup, Garlic-Herbed Scallops, Coconut Curry Chicken over Brown Rice, Mushroom Risotto with Cashews and Parmesan, Crabapple Walnut Cake, and many more. The book also features Paleo recipes.
Enjoy these photos from our book!
Switching to a diet high in Omega-3s has been a major factor in my being in remission!
When I was first diagnosed with Crohn’s and colitis, I did not exactly jump into the fray of changing my diet and lifestyle… It took a few years! When you set out to try to change habits that are ingrained and also are associated with comfort (mother’s mac ‘n cheese anyone?), it takes time.
Now that I am on the other side of my twenty-year Crohn’s/colitis saga, I am in a place where I want to help others find their own way.
Once thing I have learned through my dietary study, is the fact that we need Omega-3 fatty acids in our diet daily—and not just if you are a Crohnie or uc-er. Every day.
I eat wild-caught salmon at least once a week, take flax seed ground up to aid in digestion and add fiber to my diet. I also take an Omega-3 supplement daily that really helps my arthritic joints (due to Crohn’s). I am healthy, fit and the doctors are surprised and how well I am, relying on diet, supplements and a holistic lifestyle.
Someone like me would normally be on autoimmune suppression drugs, but I do not want to do that to my body, and my choice was a wise one as I am incredibly healthy!
Omega-3 fatty acids are found also in walnuts, which I also eat every day. Other sources are the ALA (alpha-linolenic acid) Omega-3 fatty acids found in certain vegetable oils like soybeans, canola and flaxseed, as well as in green vegetables (kale, and more kale!, spinach, Brussels sprouts, and leafy greens). The other type of Omega-3 fatty acid is called EPA (eicosapentaenoic acid), and is present in salmon especially, as well as other types of fatty fish: Bluefish, mackerel, herring, tuna, anchovies and sardines are also excellent sources of omega-3s.
According to Dr. Frank Sacks, Professor of Cardiovascular Disease Prevention, Department of Nutrition, Harvard School of Public Health, you should have at least one serving of Omega-3 fatty acids in your diet daily.
In my upcoming cookbook, Living With Crohn’s & Colitis Cookbook: A Practical Guide to Creating Your Personal Diet Plan to Wellness (with an Introduction by Jessica Black, ND, and a Foreword by Sarah Choueiry, Crohn’s patient and founder of The Crohn’s Journey Foundation) due out in September (!), I have a few salmon recipes, and I’d like to share one now (quick and easy and great for summer dining—remember, if one of the foods, like apples, is a trigger food and hard to digest, substitute it or delete it from the recipe and adjust the mayo and seasonings accordingly)…. Enjoy!
Easy Salmon Salad
2 cans wild boneless, skinless salmon
½ cup mayonnaise, organic
½ cup minced carrots
½ cup minced apples
¼ cup sweet relish, organic and sweetened naturally
Mix all ingredients in a large bowl. Serve chilled with crackers, on a salad, or alone.
….and I also want add a checklist for how to shop for the best salmon and how to cook and store the fish, as follows:
Wild-caught salmon (in photo) follows the seasonal run of the Pacific Northwest, and we strive to be first to market. According to the folks at Central Market, you should only buy from markets that buy fish from strictly regulated fisheries committed to sustainable practices and the guidelines set forth by the Marine Stewardship Council (MSC). The fish has been out of the water less than 48 hours prior to its arrival, flown in fresh several times a week and each piece is inspected.
Here are some tips from them to best enjoy your wild-caught salmon:
- Eat or freeze within 24 hours. Keep it in the refrigerator covered tightly in plastic wrap until you’re ready to cook it.
- Don’t rinse with water or the color will leach.
- If grilling, preheat grill to medium-high and grease it well with olive or grapeseed oil. Place the salmon on the grill, meat side down, and cook for 3 to 4 minutes, depending on thickness of the fillet. Flip over and cook 3 to 4 minutes more, skin side down. Also try it with a cedar plank. Sear with meat side down, then place skin side down on cedar plank and close the grill to infuse that cedar-smoked flavor.
- If using a cast-iron skillet, heat it until almost smoking and sear 2 to 3 minutes on each side. Pull it off the heat and let it continue to cook in the skillet until desired doneness.
- Salmon is done when it starts to flake, and it tastes best with a medium center.
Now that you know how to store and prep your salmon—enjoy! You can also pre-order my cookbook right here at your local, independent bookstore, and Sarah Choueiry and I are really excited to introduce you to a ton of great and easy recipes!
Happy Almost Summer!
My quest to lower inflammation in my body, actually throughout my body but focused on the enteric nervous system, is ongoing. Since the enteric nervous system is intertwined with the lining of the gastrointestinal system, it makes sense to pay attention to the one hundred MILLION neurons in the gut, home to the “second brain.”
Another little-known fact is that more than 90 percent of the body’s serotonin is found in the gut. My own experience is that I function better when I am actively releasing and secreting serotonin, which, for me, is achieved by riding my bike, and/or running, mostly.
I like to think that the gut needs to be toned, like a muscle; it is fact loaded with muscle and the lining is multifaceted and complex. When inflammation occurs in the gut, usually a combination of things contribute to a build-up of this, and the white blood cells and helper cells that normally race to an infection can’t do their job properly, and things get out of balance.
The parasympathetic and sympathetic nervous system is a complex, and sometimes emotional, system within a vertebrate body. I often go to a physical therapist who specializes in a technique called Integrative Manual Therapy. Her name is Deborah Feiner, and I consider her a kind of healer. I have benefitted tremendously from working with this type of therapy. I relax totally on the table, and we often joke about the rumblings of bowel sounds that immediately occur when I relax (these are good bowel sounds, not the loud rumblings I had before my surgery!). During my session, a kind of toning occurs along my intestines, and she guides her hands around my stomach, almost intuitively. It is amazing, I would never have done this before my surgery, when my life changed totally. I would have been too insecure.
I will leave off this entry with a photo of me, with another photo of Debbie behind me by Phil Innes.
I was going to post a recipe… But will do that next time! I have been getting lots of sleep, exercise, and doing daily gentle yoga (Rodney and Colleen Yee) and guided meditation. I also take the ground flax seed and probiotics every night after dinner…. I am regular in my bowel movements, and much less stressed in my daily life: it seems to be working!