Posts tagged depression

unWanted: the Western S.A.D. Diet by Frederic Patenaude

Check out the great deals below on products from Frederic. The special offers are subject to change at any time, so buy now for your holiday gift giving.

unWanted: the Western S.A.D. Diet by Frederic Patenaude

I changed the title, as the original was Wanted: the Western Diet and this seems more appropriate

I remember the first time I came across the word “SAD Diet” while reading a health book. I smiled when I discovered that it meant “Standard American Diet.” What a clever acronym, I thought!

Indeed, the American diet is a pretty “sad” story.

But as my thinking evolved, I realized that the SAD diet could be any modern diet that causes diseases of affluence.

If we think of the SAD diet as an American phenomenon, we might be tempted to think of another ethnic diet as infinitely better, for example, the Thai, Indian or Italian diet. Although, in their most traditional forms, these diets can be very healthy, we almost never encounter them as such anymore.

For example, I’ve never come across a Thai restaurant that served truly traditional Thai food as was common before 1950, which would have been very low in fat and simple.

Modern Thai, American, Indian, Chinese, Italian or French restaurants serve modern versions of their ethnic cuisine.

They all have one thing in common: they all serve WESTERN food.

Yes, even Asian food has been westernized and the qualification of “SAD” can apply to it.

Ok, so why does this matter?

It matters because Western diets come hand in hand with Western diseases.

A Western diet is not necessarily a diet of foods commonly found in America or Europe. It’s any diet that has any the following characteristics. The more items you can check on the list, the more “Westernized” the diet is.

Animal products (eggs, fish, meat, chicken, dairy, butter, etc.). Not used as condiments but rather as a centerpiece of the meal. In most traditional societies, including all the long-lived cultures of the world, animal products were scarce and used occasionally. A piece of meat that would feed one person for one meal in American would feed an entire family for a week in Asia countries.
Regular consumption of vegetable oils. Vegetable oils were scarce in the past and not used as much as they are today.

Regular consumption of processed flours and sugars. Processed sugars and flours were unknown in the past. Bread was coarse and tough to chew — not the fluffy thing we use for sandwiches today. White sugar did not exist.

Liquid calories. Includes alcohol, fruit juice, sodas, etc. In traditional diets, those just didn’t exist or were consumed sparingly.

Lots of sodium — Although Asian cuisine now contains a lot of sodium, it wasn’t always like that in the past. In general, very little salt is used in many traditional diets. In some cases, salt is unknown.
A Western diet is a RICH diet. It’s a diet full of foods that were previously considered delicacies in the past. It’s like eating cake every day instead of once a year on your birthday.

Examples of Rich Foods

Vegetable oil, mayonnaise, rich sauces, butter
Eggs
Full-fat dairy products
Meat
Wine, beer, spirits
Ice Cream
White bread, pastries, muffins, panini bread, croissants, etc.
Coconut cream/milk
Peanut butter
Cakes, chocolate

Traditional Diets, on the other hand, are based on foods of much lower caloric density, like sweet potatoes, rice, beans, vegetables, fruit, etc.

It’s pretty easy to tell when a population is eating a Western diet: you simply have to look at the diseases that are prevalent in that population, and you’ll know.

The following diseases are all caused by the Western diet:

Obesity
Cardiovascular disease
Hypertension
Type 2 and type 1 diabetes
Osteoporosis
Colorectal, prostate and breast cancers
Many auto-immune diseases
Alcoholism
Those diseases were impossible to find in populations that ate a very traditional and non-Western diet.

Cancer does occur in nature and even in some animals, so it’s not always caused by diet alone. But the rates of some cancers are so much higher in Western countries that we know that they are mostly caused by the Western diet and lifestyle.

Every Country Is Becoming Westernized

There was a time when we could compare different populations in the world and be stunned to find that some diseases that are so common in the West were impossible to find in other populations.

We’re now reaching a point where such comparisons are no longer possible or relevant because every country in the world is becoming westernized.

Okinawa once boasted the longest-lived populations in the world. Now 47% of Okinawan men aged 20-60 are considered overweight. Heart disease is rampant.

For thousands of years, the health worry in Asia was with infectious diseases, famine, and malnutrition. Now that prosperity has reached the Eastern shores, they can worry instead about heart attacks, strokes, and cancer.

According to Time magazine, “80% of global CVD-related deaths now occur in low and middle-income nations which covers most countries in Asia.”

Anytime you see diseases of affluence popping up, you can be sure that the population is eating a Western diet. The two go hand-in-hand.

A particularity of a Western diet is the combination of two elements:

High-fat diet (30%+) that uses vegetable oils and animal foods at most meals
Refined carbohydrates in the 30+% range of total calories
Some people design diets that remove carbohydrates from the diet, therefore creating a “Western Diet Lite” – full of animal products and fat but without starches and sugar. This leads to health improvements and lower body weight.

A true non-Western diet that leads to health is based on plant foods and makes a limited use of rich foods. Also, it’s a total lifestyle where you’re active and don’t take in more calories than you burn.

Here are some easy ways to de-westernize your diet and eliminate your risk of dying or suffering from the most common modern diseases.

Skip breakfast. Intermittent fasting works and most people can benefit from it. Most traditional cultures ate only two meals a day rather than three. Unless you’re very active and need the calories, you’re probably not truly hungry for breakfast anyway and could benefit from a few extra hours of fasting. Intermittent fasting has been shown to increase longevity and improve health in many ways.

Base your diet on a few simple starches, such as rice, beans, potatoes or sweet potatoes. Add in fresh vegetables and fruit. This is the “Starch Solution” of Dr. McDougall. Add seasonings to taste. For example, lunch can be a big quinoa salad with cooked chickpeas, raw tomatoes, raw cucumbers, some chopped up herbs and onion, and a few slices of avocados. Dinner can be bean tacos with corn tortillas, black beans (whole or pureed) topped with fresh or canned salsa and hot sauce! A winner every time. Use nuts, seeds and avocados according to your energy needs.

For faster healing and fat loss, try a raw or high-raw diet. Replace one or more cooked meal with a raw meal, but make sure you eat enough fruit to get the calories you need.

Eliminate oils from your diet or use them only on occasion and extremely sparingly.

If you stray off the diet, make it a rare occasion, like traditional societies did in the past. They would slaughter a pig for a big feast, but not eat meat every day of the year. Eat cake for your birthday if you’d like, but don’t make it an every day or even an every-week thing!

Don’t consume any liquid calories except on special occasion.

Don’t cook with salt and don’t eat processed foods. Watch out for restaurant food. If desired, add salt to the surface of food after cooking. That’s where you can taste it the most. Doing this will keep you well under the upper limits for sodium consumption.

Diet and nutrition can be confusing, and journalists love to confuse the public with big headlines and studies of dubious value. One week, coffee is thought to be healthy and the next week, we learn that it can raise cholesterol levels. The average person will think “why bother if they can’t make up their mind? I’ll just eat whatever I want.”

In reality, nutrition is simple.

Don’t eat a Western diet and you’ll avoid Western diseases of affluence.

Eat whole plant foods (starches or fruit) as the main source of your calories. Eat vegetables. Don’t eat rich foods except on special occasions. That’s it! Add a form of exercise that you like and can incorporate into your life.

Doing that alone will save you from 75% of the diseases most people end up dying from in our world and will add at least ten good years to your life!

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. All Rights Reserved. Advice and recommendations given in this website or in personal consultation by phone, email, in-person, online coaching, or otherwise, is at the reader’s sole discretion and risk. You should see a qualified, licensed doctor before starting any skin care, nutritional, diet, stretching, and/or exercise program. Information presented here is not to be interpreted as an attempt to prescribe or practice medicine. These statements and information have not been evaluated by the Food and Drug Administration. No product offerings are intended to treat, diagnose, cure or prevent any disease. You should always consult with a competent, fully-informed medical professional or health practitioner when making decisions having to do with your health. You are advised to investigate and educate yourself about any health related actions and choices you make.
——————————————————————
The program ”One Year of Raw Foods” features complete menu planners for every day of the year, and more resources to make this diet work.

This program features exactly what to eat, day by day, based on seasonal ingredients (no mangoes in January!), and a complete shopping list to help with your errands.

Check it out here as it is a great offer with lots of free extras!
http://www.1shoppingcart.com/app/?Clk=4900803
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I want to let you know that Frederic’s book, “How to Eat Well for Under $100 a Month on a Plant-Based Diet” with the companion book is available now for $29.95 instead of the usual price of $47.

How to Eat Well for Under $100
http://www.1shoppingcart.com/app/?Clk=4900783

Coupon: MINDY100
$29.95 instead of $47

Other great deals on products offered by Frederic to my readers, are available for a limited time, so don’t delay:

Starter Kit
http://www.1shoppingcart.com/app/?Clk=3923008
Coupon: MINDYGOLDISSTARTER for 25% off
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Healthy Salad Dressings is available for $7 instead of $19.95
http://www.1shoppingcart.com/app/?Clk=4847273
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
How to Heal and Prevent Dental Disasters
This program has been created by OraMedia and is the only
course I have discovered that tells you exactly how to avoid
dental problems for the rest of your life.

Normally, the program costs $47.
The price is $30 if you use coupon code: MINDYDENTAL

Take control of your dental health and avoid thousands of
dollars in unnecessary treatments by going to:

http://www.1shoppingcart.com/app/?af=1115741

Make sure to use coupon code: MINDYDENTAL

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Magnesi-yum by Steph Jackson

Magnesi-yum by Steph Jackson
http://www.stephjackson.com

Magnesium

So essential for so many of our daily activities and yet somehow so lacking for so many people. I attribute it to a combination of poor digestion/absorption and what I call the beige-food diet, lacking in fresh greens. Today we will discuss why magnesium is so amazing for us, where to get it from whole raw vegan foods and what it sometimes looks like to not have enough of this wonder-mineral.

More than half of the magnesium in our bodies is in our bones, a quarter of it in our soft tissues and fluids and another quarter in our muscles. Magnesium is partly responsible for maintaining cells’ electrical charges and also enables our cells to reproduce. Magnesium is important in energy production and protein forming. Magnesium is responsible for proper muscle function and proper insulin function. Now that’s important! With the ability to alter our metabolism and make our muscles (including our hearts) work properly, magnesium is the second-most prevalent mineral in our bodies after potassium.

A University of Virginia study followed people with adequate levels of magnesium for a fifteen year period and found that they had a 31% lower chance of developing Metabolic Syndrome compared to the rest of the population studied. Insulin resistance also burns up magnesium in the body leading to quite the downward spiral. In a separate double-blind study supplementation with Magnesium was shown to improve markers for metabolic syndrome in individuals that were previously deficient.

Some foods that are highest in magnesium are spinach, kale, collard greens, pumpkin seeds, sesame seeds, almonds, dried figs and chocolate. The nuts and seeds can be soaked and sprouted to reduce the phytic acid, making the magnesium more absorbable but soaking chocolate doesn’t really work out. I try to remember that chocolate is high in magnesium but much of it is difficult for us to absorb. Of course I love green juice but green smoothies and soups can also be great ways to get some green power. Popeye obviously had the right idea, strong and smart too 🙂 Watch this video http://stephjackson.com/videos/ to learn more about how magnesium boosts the brain.

Magnesium deficiency can appear in the form of blood sugar dysregulation as we discussed above and also in poor memory, fatigue, dizziness, constipation, high blood pressure, anxiety, tremors, cramps, weakness and deficiencies of other minerals such as potassium and calcium. Magnesium can help with sleep and depression. There is a reason why the brand “natural calm” has that name. Magnesium can also be rubbed into the skin “transdermally” or, of course obtained from our favourite green foods.
See this recipe http://stephjackson.com/green-homous/ for a magnesium-rich dip.

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An Unusual Cure for Winter Blues by Frederic Patenaude

Check out the great deals below on products from Frederic. The special offers are subject to change at any time, so buy now for your holiday gift giving.

An Unusual Cure for Winter Blues by Frederic Patenaude

When November comes, I start feeling the “winter blues.”

Because I live in a Northern climate, I experience the short days in October, November and December.

By November, things get pretty dire rather quickly, with sunset before 5 p.m and days getting shorter every day.

November is also a rather rainy and gray month for the most part.

A slight bout of winter blues means that you’ll feel less energetic, have trouble getting up or staying asleep, and feel not as zesty as usual.

For many, this can turn into a full-blown depression — seasonal affective disorder (SAD), as it’s called.

The most commonly discussed way to prevent this is light therapy.

It works, as long as you start it pretty early (in September or even late August), and keep it up every single day for the entire winter.

You have to get a light designed for this — 10,000 Lux.

You have to be fairly close to the light, without looking at it. And you have to do it for 30 minutes, every single morning. Many do it while eating breakfast or reading.

This works… but it’s also a big commitment.

There are two lesser-known ways to beat the winter blues.

You’ll never hear them discussed in the media. But they work faster and the results are more permanent!

1) Fasting

Fasting (on water) stimulates the production of natural endorphins. At the end of a day of fasting, you naturally feel more alive, energetic, and more importantly: mood significantly improves.

In the winter, I fast one day per week for 24 to 36 hours. I find that this really works to avoid feeling the “winter blues.”

Also, I think our bodies are naturally designed to get fewer calories in the winter, because this has been a time of semi-starvation, in our long evolution as a species.

Our bodies go through several physiological changes before the winter: we gain weight, we feel less energy. This is good from an evolutionary perspective, because it helped us in the past conserve energy and last the winter.

But the problem in our modern world is that “winter never comes.” We experience the cold, but not the starvation. So we pack on the pounds and feel depressed.

One way to overcome is to fast one day per week. That way, your body will think that “winter is coming” and will react appropriately. Your mood will significantly improve and you’ll avoid the fat gain that most experience during the winter.

(Note that some people shouldn’t fast, due to health concerns).

2) A High-Raw Diet

A raw diet is an amazing tool to improve mood and energy levels. Most people think of doing this during the summer, but the winter is actually a great time to eat more raw!

Again, this comes down to this “winter hypothesis” I just talked about.

A raw diet is naturally less caloric dense, but contains more nutrients.

Your body will react react by burning fat and producing endorphins — feel-good hormones. This would technically encourage you to go out there and seek some rich food!

When you combine both fasting and a raw diet, you have a powerful combo to ward off winter blues or even depression.

You don’t even have to eat 100% raw to experience the results. Just 50 to 80% raw will do it!

And fasting isn’t necessary if you get closer to 100% raw.
————————————————————————————————-
The program ”One Year of Raw Foods” features complete menu planners for every day of the year, and more resources to make this diet work.

This program features exactly what to eat, day by day, based on seasonal ingredients (no mangoes in January!), and a complete shopping list to help with your errands.

Check it out here as it is a great offer with lots of free extras!
http://www.1shoppingcart.com/app/?Clk=4900803
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I want to let you know that Frederic’s book, “How to Eat Well for Under $100 a Month on a Plant-Based Diet” with the companion book is available now for $29.95 instead of the usual price of $47.

How to Eat Well for Under $100
http://www.1shoppingcart.com/app/?Clk=4900783

Coupon: MINDY100
$29.95 instead of $47

Other great deals on products offered by Frederic to my readers, are available for a limited time, so don’t delay:

Starter Kit
http://www.1shoppingcart.com/app/?Clk=3923008
Coupon: MINDYGOLDISSTARTER for 25% off
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Healthy Salad Dressings is available for $7 instead of $19.95
http://www.1shoppingcart.com/app/?Clk=4847273
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
How to Heal and Prevent Dental Disasters
This program has been created by OraMedia and is the only
course I have discovered that tells you exactly how to avoid
dental problems for the rest of your life.

Normally, the program costs $47.
The price is $30 if you use coupon code: MINDYDENTAL

Take control of your dental health and avoid thousands of
dollars in unnecessary treatments by going to:

http://www.1shoppingcart.com/app/?af=1115741

Make sure to use coupon code: MINDYDENTAL

Leave a comment »

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