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Published by Geoff Bond
Monthly Briefing: Rational, evidence-based comment for an intelligent general public and for all health professionals. Independent of commercial pressure, we say exactly what we think.
Geoff Bond, Nutritional Anthropologist
Monthly Briefing: Rational, evidence-based comment for an intelligent general public and for all health professionals. Independent of commercial pressure, we say exactly what we think.
Geoff Bond, Nutritional Anthropologist

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Published by: Geoff Bond on May 14, 2011
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Nutritional Anthropology™: Eating in Harmony with our Genetic Heritage
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Eskimo Family -- ca. 1896. (G J Bond collection)
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We are independent of commercial pressure and say exactly what we think.
Human Nature:
Teeth show Eskimos had harder time than Neanderthals.
FDA: The Watchdog Captured by the Watched.
TheHuman Condition:
Eskimo - Extreme Survival.
Question of Month:
Heated Oil is not Transfatty.
The Problem Doctor -- or theProblem Patient?
Mothers Milk -- Fat Fallacy; Rice Flour -- No Answer; Microwave Ovens OK; Irritable BowelCalmed; Power Breakfast.
Book Review Part 2:
Carbs from Heaven, Carbs from Hell by Dr. Krystosik.
Hints and Tips:
Eggs in Reserve.
Food/Behavior Connection:
Transfat Damages Learning.
Food/Health Connection:
Gazpacho Fights Cell Damage.
Human NatureTeeth show Eskimos hadharder time than Neanderthals
The Neanderthals, a species closelyrelated to humans, thrived in Europefor over 300,000 years until theysuddenly died out just 30,000 yearsago, at the height of the last ice age.Some theorize that the Neanderthalssuccumbed to the ice age’s ‘unbear-able’ rigors -- but this is hardlycredible -- they had survived severalearlier ice ages without problem.Debbie Guatelli-Steinberg of OhioState University studied tiny defectsin Neanderthal teeth and ancientEskimo teeth. These defects knownas ‘linear enamel hyperplasia’ areindicators of dietary deficiencies.She also examined ‘perikymata’ --tooth markings showing how thetooth grew -- rather like tree rings .She found that Eskimos sufferedworse dietary deprivation (up tothree months at a time) than theNeanderthals. Guatelli is now goingto study the teeth of Cro-Magnons --the humans who almost certainlykilled off the Neanderthals.
Quote of the MonthFDA: The Watchdog Capturedby the Watched
The Federal Drugs Administration (FDA) is supposed to police food safety. But all is not well: the former head, no less, of the FDA,
HarveyWiley, M.D.
said even in 1976 
“The makers of unfit foods havetaken possession of Food and Drugenforcement, and have reversed theeffect of the law, protecting thecriminals that adulterate food,instead of protecting the publichealth.”
The Human ConditionEskimo: Extreme Survival
The Eskimo is a remarkable exampleof the ingenuity and adaptability ofthe human race to survive in themost inhospitable circumstances.The 2001 film, The Fast Runner, is asuperb reconstruction of theirtraditional lives. By all accounts theEskimo was a cheery sort in spite ofthe harshness of his lifestyle. But it isnot one that we recommend.Humans are designed for life in asunlit, warm, tropical climate.
Question of the MonthHeated Oil is not Transfatty
Is it right that by heating oil (in cooking) we are creating transfats? 
No. Transfats are created by theprocess known as “hydrogenation”.Fat manufacturers take thevegetable oil, add a catalyst such asplatinum, and then heat at hightemperature and pressure whilebubbling hydrogen through it. Theydo this to turn the oil into a solid fat.When you cook at home we are sureyou don’t do that! We advise againstoverheating oil for a different reason.With high heat some fats oxidize --and oxidized fats are artery-harmful.However some oils, notably olive oilresist oxidation well -- which is whywe advise using it for cooking.
See Transfat Damages Learning, p. 3.
Guest contributor, Dr. Peter Galgut,gives us the doctor’s perspective on demanding patients. Here is Part 1.
The Problem Doctor -- or TheProblem Patient?
Dr Peter GalgutSo there you are, hale and hearty --and then something happens - youdon't feel too good anymore. It'susually something fairly trivial andnot life-threatening: perhaps a badcold, or flu, or a tummy bug, or asore throat, or any of the othernumerous ailments that plague usfrom time to time. So what do youdo? You go to the doctor -- and whatdoes the doctor do? He gives yousome medicine such as an antibiotic.And then?
Side Effects
And then you get the side effects --and these are many. You feel sickand nauseous, maybe you have anupset tummy, feel light-headed ….or suffer a headache.
More importantly, every time youtake an antibiotic, the bacteria thatare causing infection learn to copewith it. The next time you take theantibiotic it doesn't work -- you havedeveloped "resistant strains".So the next time you run to thedoctor you get a "stronger" antibiotic,and that works until the bacteria getresistance to that -- and the side-effects are more severe and you feeleven worse. So you blame the anti-biotic, or the doctor for prescribing itin the first place.
Continued page 4
December 2004 The Bond Effect Newsletter page
Recipe of the Month
(Spanish Cold Vegetable Soup)
6 servings
There are many recipes for gazpacho.It is essentially a combination oftomatoes, cucumber and Mediterraneanflavors and condiments.
2 lb (1 kg)
ripe fresh tomatoes
1 lb (½ kg) cucumber
1 small onion
1-2 large green (bell) peppers
1 red (bell) pepper (optional)
3-4 cloves garlic
(100 cc) Canola (rapeseed)oil, organic. (alternative: olive oil.)
cup (50 cc) wine
(ideally from sherry)
2 Tbsp. lemon juice
 Peel the cucumbers and remove theseeds from the peppers.Chop all the vegetables and mix in ablender.Add the oil, vinegar and lemon juiceand blend again. For a smoothertexture, peel and seed both thetomatoes and the cucumbers.The gazpacho can be servedstraight away, but the flavors arebetter when matured overnight inthe refrigerator.
Gazpacho is normallyserved chilled, and the Eskimo(page 1) ate everything cold, evenfrozen! But if you don’t fancy thatin wintertime, room temperature isfine. Just avoid heating.This is a great way to consumevegetables RAW -- and they havewonderful life-giving properties.
See articles:
 - Gazpacho Fights Cell Damage, p. 3- Power Breakfast, p 3- Irritable Bowel Calmed, this page
Next Month:
Mulled wine to warm you up.
QuestionsMother’s Milk -- Fat Fallacy
Why should the saturated fat called palmitic acid, be so bad for us when it comprises some 25% of the fat in mother’s milk. Isn’t this irresponsible of Mother Nature? 
No. An unweaned baby is not yet afully developed human (biologicallyspeaking). It is really a fetus that hasbeen born before it is fully developed.A baby has a different biochemistry,different digestive arrangements,even a different anatomy, to a humanadult form.In particular a baby is building brain ata fantastic rate – and the grey matterhas a significant component ofsaturated fats.Human milk contains just 4.2% fat.Palmitic acid accounts for 1%. Thereis 0.35% of another “bad” fat, myristicacid.Palmitic and myristic fatty acids areparticularly harmful to human bodiesfrom the age of about four onwards --as has been thoroughly documentedscientifically
. Both these fats arefound concentrated in butter (whichis, after all, milk-fat) and in most otheranimal fats. They are also present inmany so-called ‘tropical’ oils. Palm oilfrom which palmitic acid gets itsname, is a case in point. Palm oil isused in many processed foods.The human species is designed formothers to continue suckling theirbabies until they are about four yearsold. By the time a child is four yearsold his brain growth has slowed rightdown; his biochemistry has develop-ed into the one that he will keep forthe rest of his life. The need for thesesaturated fats stops and his body’sability to handle them stops too.The body does not know how tohandle these saturated fats afterabout four years old.It is a common misconception that, ifmilk is the ideal food for babies, thenit must be good for adults too. In factthe opposite is the case. We would alldo far better if we accepted that, justlike all other mammals,
, milk is strictly for theyoung of the species. It is anabomination after the age of weaning.
Rice Flour no Answer
What do you make of rice flour; is it a good substitute for wheat flour? 
No. Rice flour suffers from most ofthe disadvantages of wheat flour. It iseven more glycemic (createsunhealthy blood sugar surges) and itcontains many allergens and plantpoisons. However, rice flour containsvery little gluten so in this respect it isnot as bad as wheat. But this littleadvantage is not enough tocompensate for all the otherdrawbacks.
Microwaves Ovens OK
I am confused: is it all right to use microwave ovens? 
In a word, “yes”. There seem to betwo main types of urban myth aboutthe use of microwave ovens.Some people are worried that it is‘irradiating’ the food and it issomehow radioactive afterwards. Thisis nonsense. Microwaves are just aform of low frequency heat and havenothing to do with the emission ofradioactive particles.Moreover, this low frequency heatoccurs in the safe part of the electro-magnetic spectrum (which includeslight waves, radio waves, heat wavesand so on). It is sandwiched betweenthe infra-red (glowing heat) andtelevision transmissions. Thedangerous waves like x-rays andgamma rays are at the opposite endof the spectrum, beyond the ultra-violet.Some people are worried that micro-waving destroys the nutrients in thefood. Well, the answer is that fish andpoultry are more safely cooked thisway than by roasting or grilling,
 where oxidized fats are the problem(see Heated Oil is not Transfatty,page 1). Vegetables are no worse offthan if they were boiled -- not as goodas steaming, but better than noteating them at all.Our ancient ancestors ate theirvegetables raw. In an ideal world wewould do the same. But if we have tocook, microwave is a reasonableoption.
Irritable Bowel Calmed
I have been diagnosed with irritable bowel syndrome (IBS). I have had lots of tests and treatment without any success. It there anything that you can suggest? 
December 2004 The Bond Effect Newsletter page
Medical science struggles with‘syndromes’ like IBS because it ismissing an essential piece of thepuzzle: a proper knowledge ofnutrition.That is where other branches ofscience (like ours) come in. We knowhow the modern diet puts immensestress on our digestive tract. Weknow why the large bowel (colon)often gives way.There are a number of eating errorswhich are known to provoke IBS. Thetwo biggest are the consumption ofgrains and of dairy products. Thehuman digestive tract was notdesigned to cope with thesesubstances. They carry a cargo ofallergens (such as gluten and lactoserespectively) and many plant poisons(such as lectins). Pulses (beans andlentils) also contain many compoundsthat are highly aggressive to thecolon.On the other hand, a diet rich in thesoluble fiber found in plant food isfound to be soothing and beneficial.This is not surprising: they send downthe residues that the human colonwas designed to work with.The basic message is: go cold turkeyon the Natural Eating precepts. Whynot start with the gazpacho dish onpage 2? You could live on it for a fewdays: you should see a dramaticimprovement.
Power Breakfast
I get up at 6:30 am, run around getting the kids and the house ready,At 8.00 am I rush the kids to school and dash to the gym at 9:30 am to da 1 hour full body workout class. I’m not in the mood to eat much and don’t have much time -- but what is the best breakfast to give me the energy? 
Our ancient ancestors had a lessintense start to the day -- waking upwith the dawn, maybe nibbling onsome leftovers, and then heading offon a leisurely foraging expeditionwhen they felt ready. So you areasking your body (and your mind) todo things they were not designed for!However we have to go with whatworks in today’s frenetic world. Thereare a number of ideas for breakfast,and we will remind readers of themover the next few issues.For your particular situation, try thegazpacho soup on page 2. It is easilymade in large batches and can evenbe frozen. Just get it out of the fridgein the morning and consume just asmuch as you feel like. You can eventake it to the fitness center in a sportsbottle and take sips as you go.If you want some extra consistency,have a ready-prepared hard-boiledegg or two.
Q&A Next Month: Insulin Index (putback from this month), FeedingRunners, and many more.
Book Review - part 2Carbs from HeavenCarbs from Hell
By Dr. James D. Krystosik
The first part of this review appeared last month. If anyone missed it the full text is available on our website under Book Reviews.
Blood Sugar Control
The problem of blood sugar control iswell explained and the glycemic index(G.I.) of foods is tackled. This is abrave move: inconveniently wholegrains and potatoes have glycemicindexes as bad as sugar. Dr.Krystosik tries to exonerate them byclaiming, incorrectly, that: “Theglycemic index does not take intoaccount the positive effects of fiber.”On the contrary, these foods aretested with all their fiber intact.Dr. Krystosik invokes another notion:that anyway, the effect on insulinlevels is what is really important.However he does not mention that inthis case, potato comes off evenworse: it raises insulin 25% moreseverely than even white bread.
 In fact Dr. Krystosik is valiantly tryingto defend a position that is tooexposed and it leads him to say someunwise things. For example heclaims: “during the Ice Age, peopleonly lived into their mid twenties”.This is not only wrong but counter-intuitive. If parents died off while theirchildren were still toddlers, it is hardto imagine the tribe surviving verylong.
Composite Diet
At the end, we find out why Dr.Krystosik is so keen to defend hisversion of ‘carbs from heaven’ (whichinclude those pesky unrefined grains,beans and potato). He has created anew diet from a composite of theethnic diets, which he calls ‘TheAmerican MediterrAsian Diet’.There is no doubt that Dr. Krystosik’snew diet, even with our quibbles, is avast improvement on the averageAmerican diet.
Dr. Krystosik does not shy away fromthe main difficulty that all of us have:how to actually DO all the sensiblethings we are being told. So headvances some interesting andunusual strategies for effectingchange. One example is to find a‘wellness’ coach -- maybe just abuddy -- who acts as your conscienceand keeps you on track.
Worth Reading
This book is worth reading too for themany other robust and interestinginsights that Dr. Krystosik brings tothe food, diet and health industries.
Hints and TipsEggs in Reserve
Keep a supply of hard-boiled eggs onhand in the fridge. (Always go for theorganic, omega-3 sort if you can.)Mark them with a felt-tip pen so thatyou don’t confuse them withuncooked ones.These eggs make a useful quicksnack if someone is hungry in thehouse, or to grab as you rush out fora meeting or dash off to work. (See‘Power Breakfast’, this page.)
Food/Behavior ConnectionTransfat Damages Learning
Ann-Charlotte Granholm of theMedical University of South Carolinain Charleston has studied
the effectof transfats on rats.When put through a standard mazetest, the animals on the trans fat dietlearned more slowly and made moreerrors. They were
 at the task. The brains of the animalsalso showed signs of damage to thehippocampus, a region important forlearning and memory."Kids in school are fed hydrogenatedfats [transfats] and then asked tolearn," Granholm told the Society forNeuroscience meeting in San Diegolast October.
Our View?
Transfats were never partof our ancestral diet and our bodydoes not know how to handle them.The evidence is piling up that they

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