The Primal Blueprint (29 page)

A concerted effort to follow the simple tips listed here will likely get you very close to break-even with your “before”
Primal Blueprint
grocery expenses (pricey sweetened beverages, brand-name packaged snacks, and prepared meals) compared to your “after” expenses (fruits and vegetables from the farmers’ market, organic meat options such as cowpooling, filtered water as your main beverage, healthy bulk items like nuts, seeds, and increasingly more fresh produce, as well as a little high-fat dairy, instead of processed, packaged foods). You have the right and also the obligation—to yourself and your loved ones—to pursue the absolute highest dietary quality possible. Yes, it may require more time, energy, and even expense, but the payoff here is arguably greater than from any other lifestyle change you ponder (new TV, new car, new clothes, vacation, etc.). And not to sound trite, but an investment in your health today pays dividends far greater and far longer than you might ever see in your 401(k).

Now that I’ve climbed down off my soapbox, let’s admit that real-world concerns may have you falling short here and there of the ideal spelled out in these pages. It’s important to default back to the big-picture view that the
Primal Blueprint
is a way of life, not a boot camp. If you are agonizing over which fruit stimulates less insulin or you find yourself eating commercial hamburger at the company picnic yet are diligent enough to toss the buns in the garbage before you dig in, congratulations are in order for the momentum and awareness you have already created. When it comes to health and fitness, there is always a higher standard to strive for, but the
Primal Blueprint
allows for enough deviation from “ideal” never to compromise your enjoyment of today. Every step you take toward living Primally puts you that much closer to your health and fitness goals-and that much more adept and righting course when the inevitable deviations happen.

“
Forget love—I’d rather fall in chocolate!

—
Sandra J. Dykes

Nuts and seeds and their derivative butter products are filling and nutritious and may be consumed liberally in place of high-carbohydrate snacks. Nuts and seeds are concentrated foods that represent an energy source (some might call it a “life force”) for future generations of their plant—packed with protein, fatty acids, enzymes, antioxidants, and abundant vitamins and minerals. Their incredible nutrient density may result in you consuming fewer calories to satisfy your hunger and energy needs in comparison with
cycling through the ups and downs of carb snacking throughout the day. You can conveniently carry and eat nuts and seeds anytime, anywhere. They stimulate minimal insulin production and will keep you satisfied for hours until your next meal.

Numerous respected studies (Iowa Women’s Health Study of 40,000 women, Harvard School of Public Health’s Nurses’ Health Study of 127,000 women, and Physicians’ Health Study of 22,000 men are among the most prominent) suggest that regular consumption of nuts significantly reduces the risk of heart disease and diabetes. Walnuts are known for their high omega-3 levels. Other highly nutritious choices that have earned the FDA’s “heart healthy” distinction include almonds, hazelnuts, pecans, pine nuts, pistachios, flaxseeds, pumpkin seeds, and sunflower seeds. I’d add chia seeds and macadamia nuts to that list. Conversely, the ever-popular peanuts (technically a legume, not a nut) are among the most allergenic foods and also may contain dangerous molds that produce aflatoxin, a potent carcinogen. Definitely skip the Skippy and replace peanuts and peanut butter with less objectionable alternatives. Obviously, avoid nuts that have been processed with sugary or oily coatings or other offensive ingredients.

You can mix and match nuts and seeds with a little dried fruit to create nutritious trail mix snacks. The national chain Trader Joe’s has an abundant selection of affordable, creative, delicious trail mixes, as do many local health food stores. Moderate your intake of the fancy bags that throw in a lot of dried fruit or chocolate, as the sugar and other carb count can creep up accordingly. Use a mini food processor to grind nuts and sprinkle onto salads, over baked vegetables, or even into omelets. Whole nuts (in the shell) will last up to a year without spoiling. Shelled nuts have less shelf life, and sliced nuts less again. Store excess in the refrigerator (or freezer if longer than six months) to prolong freshness. If your nuts have a rancid, oily smell or any discoloration, fleckings, or signs of mold, discard them. While there are some concerns about pesticide exposure from consuming nuts, they are minimal in comparison to concerns about animal products, fruits, and vegetables. Furthermore, because less than 1 percent of U.S. tree nut farmland is certified organic, finding organic nuts is problematic.

Nut and seed butters offer a versatile and great-tasting way to spread your intake of nuts and seeds over different meals and snacks. Take care to choose cold-processed butters that are simply ground up (at low temperatures and free of added ingredients—except salt, which is fine), and refrigerate them at all times. Many health proponents claim raw nuts, seeds, and butters have superior nutritional value to those that have been roasted, so by all means choose raw products if you can find them. Almond butter is believed by many to be the best butter choice. Almonds have the highest protein content of any nut (20 percent of total calories) and are high in antioxidants, phytonutrients, vitamins, minerals, and plant sterols that support health and lower disease risk.

No discussion of healthy eating would be complete without the inclusion of herbs and spices. Although these tasty additions provide minimal calories, they are packed with significant amounts of important micronutrients. Extensive evidence suggests that herbs and spices support cardiovascular and metabolic health, may help prevent cancer and other diseases, and improve mental health and cognition. Some of the highest antioxidant values (from ORAC scores) among all foods can be found in herbs and spices. Certain marinades and herbal preparations are so powerful in their antioxidant capacity that they have been shown to mitigate or eliminate potential issues that may arise from overcooking meat.

Herbs are generally green plants or plant parts used to add flavor to foods. Herbal extracts have been used for thousands of years in Eastern medicine and continue to enjoy widespread popularity today, for their powerful immune and health-supporting properties. Spices, on the other hand, are typically dried seeds, fruits, and plant parts. Spices are used to enhance flavor, add color, or help prevent bacterial growth on food.

Grok surely partook of the many varieties of plants he encountered. Throughout history, herbs and spices have played a large role in the human diet and even in culture as a whole. During the Middle Ages, spices were a currency with substantial economic value. Their popularity to enhance flavor and preserve food was a catalyst for the fervent exploration of the globe by Marco Polo, Columbus, Magellan, and others.

The specific health properties of individual herbs and spices could fill an entire book. A couple of headliners that are easy to integrate into everyday meals include curcumin (offers potent anti-inflammatory effects and high antioxidant value) and cinnamon (regulates blood sugar and demonstrates high antibacterial, anti-inflammatory, and antioxidant values). Visit
MarksDailyApple.com
for extensive coverage of numerous herb and spice benefits.

While they may not be exactly what our ancestors ate, moderate consumption of the following foods can add some nutritional benefit to your diet without negative consequences, provided they are not overemphasized. If you are pursuing ambitious fat-reduction goals, you will probably want to eliminate some of these from the picture.

As previously mentioned, you may wish to exert a little restraint when eating fruits that carry relatively high glycemic values and low antioxidant values. These include melons, mangoes, papayas, pineapples, nectarines and dates, bananas, oranges, tangerines, plums, grapes, pomegranates, and all dried fruits.

Coffee is fine in moderation, as long as you avoid using caffeine as a crutch to raise energy levels. Proper diet and exercise should enable you to wake up feeling refreshed and energized and avoid afternoon blues caused primarily by high-carbohydrate eating habits. Make an effort to drink organic coffee, as many big coffee-producing countries don’t regulate chemical and pesticide use with their conventional brands.

Research is mixed on the effects of caffeine on the body. Some studies suggest that caffeine can actually reduce risk of heart disease and cancer and enhance fat metabolism, particularly during exercise. Other studies are inconclusive, while still others suggest that caffeine is harmful to the cardiovascular system, does not enhance fat metabolism, and stresses the adrenal glands as an artificial central nervous system stimulant. It seems reasonable that it’s unhealthy to habitually ingest a beverage that can keep you cranking at warp speed when what you really need is a nap! However, it appears that a cup or two a day won’t hurt. I myself enjoy coffee, especially after adding heavy cream and a pinch of sugar (yes, a pinch won’t hurt). It’s a warm and comforting element to my morning routine, especially on those freezing cold winter mornings in Malibu.…

Certain dairy products can offer a decent source of nutrition for those who don’t suffer from lactose intolerance or casein sensitivities. My friend and health expert Scott Kustes (at
modernforager.com
) recommends eschewing normally processed or pasteurized dairy products entirely and ranks the best options in this order:

1.
No dairy
at all (gotta love this guy’s style!)

2.
Raw, fermented
dairy (yogurt, kefir)

3.
Raw, high-fat
dairy (butter, cream)

4.
Raw milk and cheese

5.
Organic, hormone- and antibiotic-free
dairy

Raw dairy products retain more nutritional value due to their minimal processing. Fermented dairy products may help you avoid the immune system issues and allergenic reactions that many have toward the lactose and casein in cow’s milk. They also offer a good source of probiotics (healthy bacteria for your intestines). High-fat dairy products have low levels of the objectionable casein protein, which I will discuss shortly. And how can you not love an eating style that lets you have butter and heavy cream? As a last allowable choice, organic products protect you from the dangers of the hormones, pesticides, and antibiotics prevalent in commercial dairy products.

“
Milk doesn’t really “do a body good.” Objections include lactose, casein, hormones, pesticides, antibiotics, and high-temperature processing methods, while the calcium benefits are overstated
.
”