Dear friends,
How can one begin a discussion of one of the most central issues of health and life? I will dive in the waters despite the fact that I don’t know many things. At least I know how to swim… That is, I have studied and practiced so much with nutrition, that I have at least understood that it is a cornerstone of health. Both physical and mental health.
One of the most popular sayings of ancient Greece is ‘healthy body, healthy mind’. That is, the mind is healthy only when the body is healthy. Additionally, ancient eastern thought has taught us that body and mind are inseparable and influence one another. In other words, if you cultivate the spirit you better the body, and if you better your bodily health you strengthen your mental health.
In my humble opinion, the best way to live is to base yourself on a good philosophy, and I believe that the essence of this philosophy is the unerring Law of Cause and Effect. I hold this true for nutrition as well.
So, the Causes are what you eat, when you eat it, how you eat it and why you eat it. And the Effect is your metabolism, and hence your health.
I have to admit that during the first three decades of my life I did not engage with the essence of nutrition. I just ate, and ate, and ate…
And I don’t say that just because I became obese and ill, dependent on sugar and processed food. But mainly I say it because I ate in the wrong way, the wrong things, in wrong quantities and at the wrong times, at least according to my own health needs.
Each person’s health is unique, and you need to take responsibility for it if you wish to have strong and healthy body. So I, thankfully before reaching a point of no return, took this responsibility.
This is the key point because, as I always insist, everything starts with a realization and a determination to pave your own way. No matter if it concerns where you are going to go today, what kind of work you will do, what time you will sleep, what you will eat, EVERYTHING. Ultimately, about how you will live your life.
I have gotten to the point of understanding that if you base yourself on your environment, you become a sheep, you are lost. And how do I mean that. I am not saying everyone is alone, No. On the contrary, I hold that everything in the microcosm and macrocosm are inseparably connected and we influence and affect each other deeply. Each one of us brings something unique into the whole, and that is something you find on your own.
It is of vital importance to stand alone, on your own two feet, not swayed by environmental circumstances like a leaf in the wind. It is very important to look into matters yourself, to your ability, and take decisions that are based on real data and not predefined templates.
Here, of course, lies an even deeper issue: Am I determined to devote time and effort to this activity? Am I determined to take responsibility about my own life? Am I ready to sacrifice the comfort and oblivion of maintaining the status quo in order to live the adventure of personal discovery?
In my opinion, this deeper issue lies at the heart of any kind of personal growth and development. This is the source of this belief of mine: spiritual cultivation, that deeply affects this matter of personal determination, is that which determines everything, and that which holds the reins of positive change in the person and in society.
But let me lighten up a bit, let’s talk about me.
So long as I had not realized this personal matter, I really was at the mercy of my desires, and of the food producing companies’ marketing campaigns. I was still watching television (I do not have a television since 2008), and every change in my diet was really for the worse. Even those positive influences from those around me fell in the void.
For instance, Anna, my beloved wife, a teacher who also was an open track athlete, who talked to me about wrong food combinations and too many …cheese pies. Or my brother, also a wise man, who used to tell me ‘what are you doing you moron, are you eating to live or are you living to eat?’
Of course this is also a product of my wonderful hard-headedness. But I will write about my selfishness on another occasion [yeah right, maybe this next here paragraph, and that’s too much already).
So, nothing. Void. ‘The called subscriber has switched off his phone. Please try again later’. Inevitably, at some point most people stop calling, as it becomes tiring.
Finally, my diet was to a large extent dependent on my emotional state. I was angry, I would eat to calm down. I was sad, I would eat to cheer up. I was bored, I ate just to do something. I was happy, I would eat to celebrate. And so on. Homeopathy helped me in this area, but it was when I truly changed my mindset and reaction to emotional challenges that I began to change in this important area.
When I trained myself to face life with real courage, I faced some bitter truths, and discovered real discipline, a big change inside me happened and the tangle started to unravel.
I have seen that this is probably the biggest issue for most of us, but I will go more into it at the ‘WHY we eat’ chapter. But let’s move on to the ‘gist’. To those things I have found that have helped me the most. I will start with WHAT we eat, then move on to HOW we eat, then to WHEN we eat, and finally WHY we eat.
WHAT we eat
I divide what we eat in composition, quantity, quality, locality and relativity. Let me discuss each in a bit more detail so I can start with what I mean to share with you.
Composition
When I say composition, I mean the macronutrients and micronutrients that are contained in a meal or our nutrition in general. How much carbohydrate, protein and fat are there in the meal? These are macro nutrients. Which vitamins, minerals and trace elements are there in the meal? These are the micro nutrients.
We should all be concerned about nutrients, just not so much in detail as, for instance, a nutritionist.
I am sure many of you have seen various ‘diets’ that concern macro nutrients. Lower your carbs, up your protein, lower your fats, do this and do that, this is for the morning, this is for the evening, avoid this food, have more broccoli, don’t put too much oil, avoid red meat, and so on and so on until your mind is completely numb…
Keto, Paleo, Atkins, Vegan, Raw, are only some of those you have probably seen or even tried. Some instructions you followed, some you kept, some are probably still bothering you.
Something you will very often hear me say is this: Carefully listen to your body. When you learn to hear your body, and not someone else, you can eat and live much better.
Not all of us are the same. Even a trained nutritionist follows formats. There are many formats to go into, but only your own format suits you best.
If you will remember only one thing from this study, let it be this. Listen to your own body (and practice fasting).
For example, my body asks for more animal protein and fat in relation to carbs. My daughter is 6 and she shows a similar trend. My wife and my 6-year old son ask for more carbohydrates and they do not have an affinity to animal products. My eldest son, now 8, asks for a better balance of macro nutrients. My other son is still 20 months old and has no clear signs yet.
What I can say with certainty, is the composition of our food is directly linked to our health. Those percentages of macro (mainly) nutrients in our food determine the metabolism of this energy and, in turn, the products and debris of this metabolic process affect our vitality and our physical and mental state.
All ancient medical systems I know, like Traditional Chinese medicine, Hippocratic Medicine and Ayurveda, have highlighted food as medicine and food as reason for illness.
I consider it a great hubris to believe that modern ‘science’, with its minimal experience, knows better. I consider it very arrogant to believe that, without study and observation, ‘I know better’. Equally importantly, I consider it dead wrong to say ‘this is like that, we got it, we reached the end, we know it’. The essence of science itself is the challenging of established beliefs and the exploration and finding of increasingly deeper mechanisms of life.
Something else also worthy of observing in the study of evolutionary anthropology, is how carbohydrates, fats and proteins have changed in our diets through the ages and how this fact has affected human populations.
In this area I have found answers to some questions I had in the first steps of my nutrition exploration. And that is processed carbs. We` should be very careful in this area, because they tend to bring insulin resistance (diabetes and prediabetes) and weight increase, and not only that. In addition, they deregulate metabolism and bring with them a long list of modern ills that are based on metabolism. That is our three plights of cancer, cardiovascular disease and neurological disease.
Of course lack of physical activity, lack of sun exposure and nature exposure in general play equally important roles, but here I am addressing nutrition.
Concerning the role of protein, fat and carbohydrate in metabolism, you can find a plethora of books and articles but, in my opinion, only a few certain basic and essential things you need to remember in daily life to make better choices.
Proteins are building blocks of our constitution, as our body constantly synthesizes tissue by using amino-acids. Protein consists of amino-acids. So, all day we are building and breaking down these blocks. Our protein needs vary quite widely according to our age and activity. For instance, during childhood, pregnancy and lactation, sports and some illnesses, our needs are quite higher.
We can have them from both animals and plants. But we must keep in mind that only animal protein can provide us with the full spectrum of necessary amino acids. The only exception would be plant nutrition for humans who are involved in ascetic life, or anyway a way of life very different to the one we normally know.
Fats are majorly underestimated. They constitute a basic element of good health, as they are necessary for the synthesis of hormones, which in turn regulate almost all aspects of bodily functions. Fats determine the absorption of fat-soluble vitamins, and they are the thing that feeds us the most, as even a relatively small quantity contains lots of energy. There are many categories of fats, and the main players here are saturated, unsaturated, trans and omega.
Fats have been falsely targeted for many ills. The truth is there are fats that can wreak havoc to metabolism, like polyunsaturated fatty acids (PUFAs) and especially industrial seed oils. And this is the reason why recent (independent) research has found that those modern processed foods that are rich in this kind of fat are driving the metabolic syndrome epidemic.
Essentially, saturated fats like butter, coconut oil and olive oil increase metabolism by enhancing cellular respiration, thereby increasing longevity and energy levels. And PUFAs like seed, nut and vegetable oils decrease metabolism and bring many problems.
And something else about fats. The balance of omega 3 and omega 6 seems to determine the final outcome. If our diet includes plenty of omega 3, especially from good quality fish, and much less omega 6, we find a much better picture of health indicators that are affected by fats.
But fats make you fat! No?
No. Processed and unnatural foods are the fattening agents, especially so given a bad gut health and a sedentary indoor life, and plenty of medical and environmental poisons, which are pretty much the norm in big cities nowadays.
Carbs are the scandal. While we have been told that carbs are the main source of energy, this is not entirely true. That would be true if the main source of energy for humans throughout history were sugars alone. But plentiful sugars only entered human nutrition before a few hundred generations. Before that (just ten thousand years ago, and only in agriculturally advanced areas), the source of energy was mainly animal fat.
Carbohydrates provide sugars, that promote energy production through glucose. But not all carbs are the same. Nature provides several local sources of carbs that are healthy. The food industry provides several non-local and non-healthy carbs, and especially in unnatural and highly-processed forms. That is the scandal…!
However, there is now a confusing reality surrounding carbohydrates.
On the one hand, increased simple carb consumption raises sugar levels, which in turn promotes insulin resistance, which then brings metabolic dysregulation. It is noteworthy here to observe that, before the introduction of grains (simple carbs) as daily staples, native populations had no metabolic problems, had no caries, and didn’t face other ailments that are probably brought about by consuming excessive sugars.
And on the other hand, low carb consumption lowers metabolism as the body goes in an alternative mode, focusing on protection and restoration. If you stay in this mode for very long, you will burn fat, but all your organs will be locked in “energy saving mode”, thereby not allowing you to achieve optimal health.
So are carbs bad for us? Of course not! Carbs that are naturally complex and raw like many fruits and some vegetables are very healthy. However, according to my opinion, our body is not made to consume large quantities for a long time, because such food was not very available to our species. Food availability has not been stable, and for this reason our body needs training in its inherent metabolic flexibility (between burning carbs and fats).
Make no mistake, glucose metabolism is the main source of food energy. When everything in our body works properly, burning carbs is the main thing. However, I am deeply convinced that, like everything in life and nature (which keeps a steady pulsing energy vibration), our body needs to cycle in and out of glycose and ketone metabolism to function properly. Kids are like that. Healthy people are like that.
So, am I saying eat more carbohydrates? No. All I am saying is try to focus on the healthy ones. A chocolate bar can be perfectly healthy if the cacao is combined with healthy fats and is not loaded with lots of processed sugar. A bowl of cereal or a plate of pasta can be very unhealthy if it becomes an entire meal.
But I will not go into it any further, I just want you to get a general picture.
As a final note about carbs, I must say that real carbs are plants and fruit. But I am not very fond of plant-based food as the only source of energy. Why is that?
Plants are mostly made of cellulose, and for digesting cellulose you need more time and a longer intestinal wall. And lots of energy! This I have found is the evolutionary stage of primates, who have large bellies with very long intestines. Man has gone to the stage of consuming animals, because animals metabolize cellulose (fish metabolize plankton) from plants; which have absorbed and transformed the sun’s energy through photosynthesis; and have hence in their bodies stored so much condensed nutrition; and they offer all of that with just a few mouthfuls [sorry if you are vegan, for this picture].
[Note: we need cellulose (mostly fiber) to feed our microbiome. Anyone not consuming herbs, vegetables and fruits is destined for poor health.]
Each one of us, nevertheless, through evolution and other conditions that I will talk about later, will find he or she is in their own unique stage, that at each time of their life may dictate different consumption needs.
For these reasons, I insist, we should listen to our own body, and not others, and especially those that have something to gain from our choices. I hope you caught that.
Okay, okay, I got it… But what does it mean to listen to your body?
I’ll give you an example. You feel hungry. You eat, for instance, a cold cut and cheese sandwich, you also buy a donut and a soft drink. After some time, how does your body feel? Are you feeling the satisfaction of good nutrition, and feel strong and clear-headed? Will you feel like in a state of mild alertness and ready for any possible challenge? Or do you just crash?
Quantity
The quantity of our food is another big issue, that has been equally discussed by every group of people in society in the past few decades.
First of all, we have a paradigm that has dominated the mainstream. Caloric values. Calories, calorie counters, books, papers, entire university wards busting with people who know exactly how many calories are there in a slice of bread… Unbelievable.
On the other side, not half of those ever wonder why ever since the new food ‘pyramid’ was imposed (USA) and the food industry got abnormally gigantic, the place got full of obese and sick people. But that is a matter of quality, which I will discuss later.
Does how much we eat have to do just with calories? That is, if we eat more calories we get fat and could even die, if we eat just as much we are okay, and if we eat less we get thinner and could even die? Well, yes and no.
Why yes? Because, simply, calories are a measurement of energy, and it is only logical and natural to measure food energy so we don’t erroneously think a spoonful of butter has the same energy as a spoonful of tomato sauce.
Why no? Because if you are in nutritional ketosis, three more spoonfuls of olive oil will readily become available metabolic energy, while if you are burning glucose, they will be stored in fat cells and you will gain weight.
There are many people who change their nutrition and boldly declare they eat lots of fats (many calories) while getting thinner, just like I did, while others declare they eat lots of carbs (many calories) and getting fatter. And vice versa, of course. This is determined by the choices we make about composition that I mentioned earlier, and putting the body in a different burning mode.
Let me note something here, that constitutes a vital thing when considering gaining or losing weight. It very much depends on the inflammation caused by food. Let me say a bit more.
When we eat something that is not good for our body, various tissues cause an immune response to this invasion, so we have inflammation. Those tissues create a protective and regenerative environment (edema). So our weight increases and, in fact, it can stay increased permanently, if we suffer from chronic low-level inflammation.
In other words, if we insist on putting the wrong (for us) foods in our diet, we gain this weight, literally and metaphorically, that we carry with us and which tires and burdens us. And to take it a step further, it becomes an essential cause for many other health problems.
But let me go back to quantity so we don’t miss the point.
If you follow the dictates of TV commercials, street marketing, the hidden commercials in popular movies and all the ads you watch between videos on social media, you must start eating the moment you wake, and not stop eating [junk] until you go to sleep… It’s really a sad degradation of modern day.
As with all things, if you listen to your body, use your wisdom and some common sense, everything gets better.
And how on earth will I listen to this body, senor Martinos, when I am constantly bombarded by pictures of cheese melting on freshly baked golden-brown breads? When I walk down the street and at every other corner there is a bakery spreading unbeatable aromas of sweet bread and croissant? When I am watching something, a bit tired and probably somewhat thirsty, and suddenly there is a commercial and I see this deliciously colored cool liquid being drank by this gorgeous lady who seems to be achieving supreme delight with just a few sips?
Are you kidding me? Of course it’s hard. You are facing marketing companies that have spent billions in consumer behavior research and presentation, just to be able to lure you into buying their products.
But as I always say, the problem is not outside of us, its inside. It’s not just advertising. It’s also our fault; we just sit there and take it in because we are not alert. This is a general phenomenon and it not pertaining to food commercials only. It concerns our attitude towards incoming information and the way we process it. And it concerns how conscious we are in our choices.
It is difficult, as I have already admitted, but it really is simple. If you don’t resist the onslaught of false and misleading information served by your environment, you become a victim of the storm of profit and arrogance. How can you resist? By doing your own research about the truth, ideally in company with others who do the same. You need to seek information from varying sources, and then make conscious decisions in favor of your health, no matter how difficult they may seem. So we always come back to courage, wisdom and compassion…
Courage to make the right choices and take the right action; wisdom to know what these are; and compassion to apply them in a humane and respectful way.
Quality
Is there anyone here who considers the quality of their food being the same or better than that consumed by their grandmother and grandfather?
Maybe nothing else needs to be discussed in this section…
But it’s better to not assume anything. I have met many people who do not perceive this truth. And I feel I have to discuss the processing of food a bit, as it affects its quality.
Processing begins with the soil and the seed, or the mother and her nutrition, and ends up in cooking.
I will start with the plants.
The benefits of biodynamic and regenerative farming are widely unpopular in modern agriculture, and governmental incentives for monocultures do not help one bit. Monocultures destroy the soil as they alter its composition; it becomes less rich in minerals and salts, and more rich in chemical fertilizers, pesticides and desiccants, almost all of which are toxic.
The result is that those toxins go into the food chain, both indirectly –via animal feed- and directly –via consumption of vegetables, grains and fruits. Additionally, many of those plants undergo further processing in industrial units, in order to be able to withstand long periods of transport and shelf-time. That is especially true for those ‘travelling’ to other countries.
In the final stage, these natural products are often wrongly washed and they are consumed in a way that allows many toxins into our bodies.
Then we have animals.
Animals often are not raised in a natural environment and do not eat a natural diet. They are often grown in CAFOs (Concentrated Animal Feeding Operations) with the use of chemicals (again, toxins) in order for them to grow and gain weight quickly, to maximize profits.
And, because of this closed-type industrial meat production practices, animals do not have enough room and, just like humans, develop diseases that are treated with antibiotics and other chemical medication, in order for them to stay alive until the final “stage”.
As a result, the quality of animal products, be it meat, eggs or milk, is going way down, as they are based on low quality feed and are rich in toxins. These are not good food.
And please do not forget the same goes for fatty fish raised in fish farms (salmon, sea bass, sea bream) and suffer from the same symptoms as cattle, pigs and poultry.
I think many people have come in contact with presentations, documentaries and talks about these problems, but it is very difficult to accept that what you eat is not good, as you yourself pick it with love and care for yourself and/or family. Truly hard, indeed.
Locality
An often neglected issue in nutrition is locality. Where does the produce I consume grow? Does it matter? This also concerns the theme of relativity in the next section, but let’s focus on locality.
All life on earth and in the universe, according to my own and to Buddhist views, is closely and deeply connected, and everything is dependent upon and also affects all others. This dependent origination affects every single activity, but here I will be discussing the locality aspect.
Another aspect (that derives from dependent origination) that is taught by Buddhism and which I embrace, is the teaching of the oneness of person and environment. We are one with our environment, we affect it, and it affects us. Directly.
Just like a family has close bonds, people and the place they live, e.g. a village, a city, a country, share deep bonds. It affects what thrives there, what we mostly need when we naturally inhabit this area.
So this is very important for both our own vitality, and for living in harmony with our natural environment. When we choose local produce that thrives in this area, benefits are multiplied.
For example, in places with lots of heat and humidity, we see that what thrives is things that fight off the negative aspects of the inflammation caused by this kind of weather, like ginger or pineapple.
There are wonderful books you can study about the place you live, about what thrives there. What kinds of animals existed in your area? Which plants are native there? Which insects and flowers? Are there lakes, seas, mountains, valleys? Are there any very distinctive local characteristics?
And even if you don’t read such books, at least start shopping at the local farmer’s market, and watch closely at what grows naturally during which season… Ask your parents and the older people, what did they eat each season? If you also take a look at what each of these foods do to human health, you will deeply understand why I make this chapter look so important.
I cannot stress enough the importance of living in harmony with nature and our environment.
I should also say here that, during the past few decades, with industrial production and fertilizers, we have forced some things to grow out of place and out of season. Despite the needs to feed a population of humans on the surface, I feel this is deeply rooted in man’s hubris to wish to control nature.
In wrapping up here I would like to say that food locality affects also another aspect of nutrition; that of environmental effects. How much energy must be expended to bring, for instance, a ton of pineapple to Greece. Or mangoes. And so on.
Every ton of food that travels by airplane to your place needs several tons of fuel, and causes more pollution. I am not suggesting to go back to donkeys and eat only out of our garden, but I do not consider it wise to go to the other extreme.
Relativity
I gave earlier a few examples of what our body asks for saying we need to pay attention. Why does the body need what it needs? As a wise teacher of mine once told me: ‘because that’s what it wants’. We don’t judge, we don’t go against it, we just support it.
Food relativity has to do with what our ancestors ate. Our ancestors one million years ago and our ancestors one hundred years ago. The human species, like all forms of life, evolve in harmony with their environment.
For millions of years, man lived by hunting wild animals and gathering local fruit and roots, all native and endemic in his area of action. Because of our way of life, we used to eat few meals per week, depending on prey availability, and we spent several days without much food and with daily physical exertion.
In a recent evolutionary stage (about 12000 years ago), we started planting grains and raising animals for food, and this has naturally altered our digestion and our health. We have trained our bodies to metabolize more complex carbohydrates.
In a very recent evolutionary stage, which I am not so much inclined to name as such, about 100 years ago, we suddenly and widely increased the consumption of processed carbs and fats, the consumption of alcohol, tobacco and other stimulants, and in general the consumption of processed food.
Based on the viewpoint of slow and steady evolution of our nutrition, what do you sincerely believe our body is asking for? Our body is a wonderful, awe-inspiring organism, with unparalleled adaptation ability, but all changes take time. Do you believe your body is all that different for your grandparents, so that you can bombard it daily with processed food, polluted air, harmful radiation and so on, and be healthy? I don’t.
For this reason, when I share advice about nutrition or health, I always support slow and gradual changes, rooted in respect to individual needs and specifics. First we clean the digestive system with fasting, and then we follow slowly with what the body needs. The only exemption is life-threatening conditions, in which case the person is anyway ready to take swift and decisive action to preserve the ultimate gift.
If you observe your natural environment, all natural changes take time, and mild phenomena bring more benefit, at least initially. For example, a mild rain, even a long one, will rehydrate the soil and make it more fertile, while a heavy rain, even if it is short, will often cause serious damage.
In the same line of thought, our body cannot possibly keep up with so many changes so fast, and cannot effectively incorporate food.
I agree with evolutionary theory in many aspects, because it is based in reason and long observation. But let me set one thing straight. I understand and accept some of genetics theory, but I do not accept that genes determine everything. I believe genes are access portals to a deeper level, emitters and receivers of various energy structures (like genetic information) and act as a means, and not a source [concerning those changes that they allegedly bring].
I hold that consciousness, and not the physical body itself, determines evolution. We are primarily energy beings, and for that reason it seems to me very true what integrative nutrition holds: that physical food is our secondary nutrition. But more on that in the chapter about How we eat.
So, food relativity does not only concern our evolution on the axis of time, but also of place. Nutrition of native Siberians is very different from that of native Indians. Food in Germany was very different from that in Greece. In the same way, nutrition on Greek mountain areas was very different from that of the islands.
Where do you come from? What did the locals eat 100 or 200 generations ago? Where there olive trees or coconut trees? Sheep or cows? Surface fish or ocean fish? Corn or wheat? Rosemary and oregano, or ginger and curcuma?
If you make the effort to ponder how you are related with the food you eat, you will be astonished from the changes you will see if you go through the process of putting close relationships first in order.
Of course this entails avoiding some nutrients and toxins that have only recently entered, actually invaded, our food choices. I believe the worst kind are the industrial seed oils (margarines and other ‘vegetable oils’), processed carbs (sugar and various flours), and, to a point, processed dairy.
It is only reasonable to not feel related with a 52-ingredient burger, but still you eat it, right? I approach this subject in another chapter…
(Continued in Part 2 )