Permaculture& Human Nutrition

Fair Share

What the World Eats – From ‘Hungry Planet’ Peter Menzel

Soil Health

Nutritional Content of Fruit and Vegetables

FibreSolubleInsolubleResistant starch

VitaminsVitamin A (retinol) B-carotene Vitamin C

MineralsPotassiumCalciumMagnesiumIron & zinc (legumes)

AntioxidantsLycopenesVitamins A, C, ECarotenoidsLuteinFlavonoidsIsoflavonoidsIndolesAnthocyanins

Nutritional Content of Fruit and Vegetables

Nutrients

Carbohydrate Vitamins Fat Minerals

Protein Water

The Two Classes of Nutrients

1. Energy Yielding:

Carbohydrate, Fat, Protein

1. Non-energy Yielding:Vitamins, Minerals, Water

Broccoli

Source: www.choice.com.au

Nutrient Depletion over Time

Dietary Reference Intakes Include the Following:

1. Estimated Average Requirements

2. Recommended Dietary Allowances

3. Adequate Intakes

4. Tolerable Upper Level Intake Levels

Energy Recommendations

• Estimated Energy Requirement• Acceptable Macronutrient

Distribution Ranges– Carbohydrate: 45% - 65%– Fat: 20% - 35%– Protein: 10% - 35%

Copyright 2005 Wadsworth Group, a division of Thomson LearningCopyright 2005 Wadsworth Group, a division of Thomson Learning

What is a Healthy Diet?Atkins Diet?

Vegetarian/Vegan?

Zone Diet?

Macrobiotic?

South Beach Diet?

Juicing?

Food Combining?

Metabolic Typing?

All Raw?

Or is it the US Government Official Diet. . .

. . . designed to promote the products of commodity agriculture?

Traditional Diets?

Primitive Aborigine

Women

Primitive South Pacific

Boys

Some had no plant foodsSome had few animal foodsSome had mostly cooked foodsSome had large amounts of raw foodsSome had milk products; some did notSome had grains; some did notSome had fruits; some did not

What are the underlying characteristics of these healthy diets?

Great Variety in Traditional Diets

1. No refined or denatured foodsRefined and Denatured

Food Components1930's

Refined Sugar

White Flour

Vegetable Oils

Canned Foods

Condensed Milk

Refined and Denatured Food Components

Today

Refined Sugar

High Fructose Corn Syrup

White Flour

Pasteurized Milk

Skim and Low Fat Milk

Hydrogenated Fats

Refined Vegetable Oils

Isolated Protein Powders

Additives

FISH AND SHELLFISH: including organs, oil, bones, heads, etc. Weston Price found the best bone structure among those eating seafood

BIRDS: Chicken, ducks, geese, etc., including the

organs, fat and skin.

RED MEAT: Beef, goat, sheep, game, etc., with ORGAN MEATS and FAT preferred.

MILK AND MILK PRODUCTS

EGGS REPTILES INSECTS

2. Most diets contained animal products

THESE NUTRIENTS ARE MOSTLY or ONLY IN ANIMAL PRODUCTS

Vitamin A

Vitamin D

Cholesterol

Vitamin B12

Very Long Chain, Superunsaturated

fatty acids (AA, EPA and DHA)

Key Animal Food NutrientsTHESE NUTRIENTS ARE

MORE EASILYABSORBED FROM

ANIMAL PRODUCTS

Calcium

B6

Magnesium

Iron

Zinc

Copper

3. Calcium, Minerals and Fat-Soluble Vitamins

“Primitive” Diets contain 4 times the

calcium and other minerals, and

10 times the fat-soluble vitamins as

the modern American diet.

Bricks and Mortar

The body is likea house or temple,built of bricks and mortar

Bricks = Minerals

Mortar = Fat-Soluble Activators A and D

Some Sources of Vitamins A and DSEAFOODS

Fish Eggs

Fish Livers

Fish Liver Oil

Fish Heads

Shell Fish

Oily Fish

Sea Mammals

LAND ANIMALSGRASS-FED!

Insects

Butter and Cream

Egg Yolks

Liver, Organ Meats

Animal Fat (Especially mono-gastric

animals such as (birds, pig, bear, Guinea pig)

Food Sources of Vitamin K

TESTED SOURCES

Natto (fermented soy)

Goose Liver

Cheeses

Egg Yolk

Butter

Chicken Liver

Fatty Meats

Sauerkraut

OTHER PROBABLE SOURCES

Goose, Duck and Chicken Fat

Crustacean “Butter” (Hepatopancreas)

Bone Marrow

Other Organ Meats

Fish Eggs

Fermented Cod Liver Oil

CalciumPRIMITIVE DIETS: At least 1500 mg per day

US GOV’T RECOMMENDATION: 800-1200 mg per day

1500 Mg Calcium is in:

5 Cups Whole Milk = 805 calories7-8 Ounces Cheese = 900 calories40 Carrots = 1680 calories 9 Cups Ice Cream = 2517 calories32 Chocolate Cupcakes = 4117 calories 4.5 Cups Almonds = 4077 calories 78 Slices Whole Wheat Bread = 4305 calories

4. All cultures cooked some or most of their food… but they always ate some of their foods raw.

5. High Levels of Enzymes and Beneficial Bacteria

Types of EnzymesMETABOLIC

(1,000s discovered)

Delta desaturase

Superoxide dismutase

Gluththione peroxidase

Catalase

Lysyl oxidase

DIGESTIVE

(about 22)

Pancreatin

Pepsin

Trypsin

Lactase

Galactase

Phosphatase

FOOD

(3 types)

Amalyses

Lipases

Proteases

When the diet contains food enzymes, the body is spared from making some digestive enzymes and therefore has more energy.

Food enzymes are destroyed at 118o F wet heat, 150o F dry heat.

Examples of Enzyme-Rich FoodsRaw dairy products

Raw meat and fish

Raw honey

Tropical fruits

Cold pressed oils (extra virgin olive oil)

Wine and unpasteurized beer

Lacto-fermented (enzyme enhanced) vegetables fruitsmeats fishdairy products beverages

Beneficial BacteriaOLD PARADIGM: Healthy human body is sterile and microbes attack it, making us sick.

NEW PARADIGM: Healthy human body lives in symbiotic relationship with microorganisms.

SIX POUNDS of healthy bacteria in our digestive tract Digest our foodAssist in assimilationCreate nutrientsProtect us against toxinsHelp us feel good

Without good bacteria, we are dead!

Lacto-Fermented Condiments provide enzymes and good bacteria

Beet relish

Ginger carrots

Cortido (spicy So. American sauerkraut)

Pineapple chutney

Raspberry syrup

Apricot butter

Lacto-Fermented Beverages

Kombucha

Kvass

Sour Grain Drink

6. Seeds, grains, legumes & nuts are soaked, sprouted, fermented or

naturally leavenedDeactivates ENZYME INHIBITORS (block digestion)

Neutralizes PHYTIC ACID (blocks mineral absorption)

Neutralizes TANNINS and LECTINS (irritants)

Pre-digests COMPLEX STARCHES & SUGARS (hard to digest)

Begins breakdown of GLUTEN (hard to digest; can be toxic)

Begins breakdown of CELLULOSE (impossible to digest)

Proper preparation makes seed foods more digestible and their nutrients more available.

Proper Preparation of Seed Foods

Imitates natural factors that neutralize the seed’s “preservatives”

and allow it to sprout:

Moisture

Warmth

Slight Acidity

Time

7. Total fat content of traditional diets varies from 30% to 80% of calories, but only about 4%

of calories come from polyunsaturated fatty acids.

Longer-Chain Fatty Acids

18-Carbon Fatty Acids

Arteries: The Good and the Pathological

Good artery - smooth, elastic and pink.

Saturated and mono-unsaturated fats do not react or harm arteries.

Damaged arteries - crusty and yellowish.

Damage caused by free radicals from rancid, processed vegetable oils!

Shorter-Chain Fatty Acids

Triglyceride

Who’s Afraid of Saturated Fat?

Clogs arteries!

Causes Cancer!

Inflammation!

Makes you fat!

Bad for the liver!

Heart attack!

The Many Roles of Saturated Fat

CELL MEMBRANES – should be 50% saturated fatty acids.

BONES – Saturated fats help the body put calcium in the bones.

HEART DISEASE – Lower Lp(a), a marker for heart disease.

HEART FUNCTION – Saturated fats are preferred food for the heart.

LIVER – Saturated fats protect the liver from alcohol & other poisons.

LUNGS – Can’t function without saturated fats.

KIDNEYS – Can’t function without saturated fats.

IMMUNE SYSTEM – Enhanced by saturated fats.

ESSENTIAL FATTY ACIDS – Work together with saturated fats.

DETOXIFICATION – Supports body’s detox mechanisms

The Many Roles of Short and Medium-Chain Fatty Acids

METABOLISM – Raise body temperature and give quick energy

WEIGHT LOSS – Never stored as fat; used for energy

IMMUNE SYSTEM – Stimulate the immune system

INTERCELLULAR COMMUNICATION – Help prevent cancer

ANTI-MICROBIAL – Kill pathogens including candida in the gut

Modern Edible Oil Processing

Source: Fats and Oils: Formulating and Processing for Applications,

Richard D. O’Brien 1998

Problems Associated with Consumptionof Polyunsaturated OilsIncreased cancer

Increased heart disease

Increased wrinkles and premature aging

Immune system dysfunction

Disruption of prostaglandin production

Depressed learning ability

Liver damage

Ceroid storage disease

Damage to reproductive organs and the lungs

Digestive disorders due to polymerization

Increased levels of uric acid

Impaired growth

Lowered cholesterol

Source: Pinckney, The Cholesterol Controversy

Fat Smoke Point °F °CFlaxseed oil 225°F 107°CExtra virgin olive oil 320°F 160°CHemp seed oil 330°F 165°CButter 350°F 177°CCoconut oil 350°F 177°CLard 370°F 182°CCanola oil 400°F 204°CSesame oil 410°F 210°CCottonseed oil 420°F 216°C

Grapeseed oil 420°F 216°CAlmond oil 420°F 216°CHazelnut oil 430°F 221°CPeanut oil 440°F 227°CSunflower oil 440°F 227°CRefined Coconut oil 440°F 227°CGhee 495°F 257°C Soybean oil 495°F 257°CSafflower oil 510°F 266°CAvocado oil 520°F 271°C

Natural Sources of Essential Fatty Acids

GRAINSLEGUMES

NUTS FISH

ANIMAL FATS EGGS

VEGETABLES FRUITS

Polyunsaturated fatty acids are protected from damage when they are in whole foods.

8. Nearly Equal Amounts of Omega-6 and Omega-3

Fatty Acids

Essential Fatty Acids in Primitive and Modern Diets

Food Sources of Elongated Fatty Acids

Omega-6GLA (18:3): Evening primrose, borage, black currant oilsDGLA (20:3): Liver and other organ meatsAA (20:4): Butter, lard, animal fats, brain, organ meats, egg yolks, seaweed

Omega-3EPA (20:5) Fish liver oils, fish eggsDHA (22:5) Butterfat, pastured egg yolks, fish liver oils, fish eggs, liver, brain, organ meats

The Sacred Foods!

9. All diets contained some salt

Sea salt

Salt flats and mined salt

Ashes of marsh grasses

Meat and milk products

Blood and urine

More salt needed with cooked foods

Protein digestion

Carbohydrate digestion

Development of brain

Adrenal function

Cellular metabolism

Salt is needed for

10. All traditional cultures made use of bones, usually as bone broth

1. Supplies calcium and other minerals in a form easy to assimilate

2. Supplies nutrients that help build healthy cartilage

1. Supplies amino acids that help the body detoxify

4. Supplies gelatin to help digestion

The Solution to Fatigue: Easy Digestion

Raw Dairy, not pasteurized

Proper Preparation of Grains

Lacto-Fermented foods, rich in enzymes and beneficial bacteria

Gelatin-rich bone broths

Less energy required for digestion = More energy for you!

11. Traditional cultures made provisions for future generations

Special foods for parents-to-be, pregnant women, nursing women

& growing children

Spacing of children

Principles of proper diet taught to the young

1. Make Your OwnSalad Dressing

Salad Dressing 1

Good quality mustard Cold-pressed olive oi

Raw vinegar Expeller-expressed flax oil

Basic Salad Dressing

2. Switch to Butter - Avoid Partially Hydrogenated Oils

... And see thou hurt not the oil... Rev 6:6

Good Fats, Bad FatsGood Fats

Butter, beef tallow, lamb tallow, lardChicken, goose and duck fatCold pressed olive oil, sesame oil and flax oilTropical Oils—Coconut Oil and Palm OilFish Liver Oils, such as cod liver oil

Bad Fats All partially hydrogenated fats including margarine and

shortening used in processed foodsIndustrially processed vegetable oils, especially soy, safflower,

corn, cottonseed, and canolaAll fats, especially polyunsaturated oils, heated to very high temperatures

HIGH QUALITY =

whole dairy products from pastured cows eggs from pastured chickens meats from pastured animals organ meats from pastured animals fish eggs fish and shellfish cod liver oil

3. Make sure your diet contains sufficient HIGH QUALITY food

products, some raw

1. Eliminate refined sweeteners

Sugar

Dextrose

Fructose

Glucose

High Fructose Corn Syrup

Fruit Juices

Natural Sweeteners(Use in Moderation)

Rapadura (Dehydrated Cane Sugar Juice), Maple Syrup and Maple Sugar, Molasses, Stevia Powder and Raw Honey

Cravings

Possible causes of sugar cravingsWrong fats in the diet

Improper preparation of grains

Too few or too many animal foods

Mineral deficiencies

Neuro-toxic additives

(MSG, Aspartame)

5. Eliminate toxic metals and additives as much as possible

6. Be Kind to your Grains... and your grains will be

kind to you

(This rule applies to all seed foods: grains, legumes, nuts and other seeds.)

1. Make stock (bone broth) at least once a week

8. Variety Vegetables1. Eat a variety of freshvegetables and fruits,

Some Vegetables Might Best Be Eaten Cooked

Green Leafy Vegetables (Spinach, Chard, Beet Greens, etc.)Cooking neutralizes calcium-blocking oxalic acid.

Cruciferous Vegetables (Cabbage, Brussels sprouts, Broccoli)Cooking neutralizes goitrogens.

Other Cooked Vegetables

Many vegetables provide more nourishment when cooked.

9. Reduce Stresses to the BodyAVOID caffeine and other drugs

exposure to pesticides & environmental toxins extremes of heat and colddirty food, water and clothesstale air synthetic fabricspartial spectrum fluorescent lightsmicrowaved food

10. Put the Principles of Lacto-Fermentation to Work for You

FAMILIAR LACTO-FERMENTED FOODSNatural cheese and yoghurtOld-fashioned pickles and sauerkrautGravlox (lacto-fermented salmon)

Fermentation

ALCOHOLIC Fermentation (Action of Yeasts on Sugars):

C6H12O6 (glucose) 2C2H5OH (alcohol) + 2CO2

LACTIC ACID Fermentation (Action of Bacteria on Sugars)

C6H12O6 (glucose) 2CH3CHOHCO2H (lactic acid)

SummaryTraditional diets maximized nutrients while

modern diets minimize nutrientsTRADITIONAL DIETS MODERN DIETSFoods from fertile soil Foods from depleted soilOrgan meats over muscle meats Muscle meats, few organs Animal fats Vegetable oilsAnimals on pasture Animals in confinementDairy products raw and/or fermented Dairy products pasteurizedGrains and legumes soaked/fermented Grains refined, extrudedBone broths MSG, artificial flavoringsUnrefined sweeteners (honey, maple syrup) Refined sweetenersLacto-fermented vegetables Canned vegetablesLacto-fermented beverages Modern soft drinksUnrefined salt Refined saltNatural vitamins in foods Synthetic vitamins added Traditional Cooking Microwave, IrradiationTraditional seeds/Open pollination Hybrid seeds, GMO seeds

Worst Thing to Eat:

The Thing You Feel Bad About

Good BreakfastsFried eggs with no-nitrate bacon and fruit

Scrambled eggs with

sautéed potatoes

Smoothie made with whole yoghurt, egg yolks, fruit and coconut oil

Good Grain Breakfast1. Soak rolled oats in warm water and 1 tablespoon of something acidic (whey, yoghurt, vinegar or lemon juice) overnight.

Oatmeal 2

2. Next morning, bring water and salt to a boil.

1. Add soaked oatmeal, bring to a boil and cook, stirring, for one minute.

4. Cover and let sit several minutes.

Oatmeal 3

5. Serve oatmeal with plenty of butter or cream and a natural sweetener. Sprinkle coconut and/or crispy nuts on top if desired.

SourdoughPancakes I

Sourdough Pancakes II

Yogurt Dough

Yoghurt

Freshly ground whole grain flour

Butter

Salt

Quiche

Empanadas

Preparation of Crispy Nuts

Soak raw nuts in salted water 6-8 hours to neutralize enzyme inhibitors,

Drain

Dry out in warm oven or dehydrator.

Crispy Nuts

Crispy Cashews

Crispy Almonds

Crispy Pecans

Crispy Slivered Almonds

Pepitas