My new, revised, lifestyle plan is based on the
prehistoric farming communities about 5,000 years ago. It is hard to say
what exactly was available to them but there is much more information on them
and their habits than their Paleolithic ancestors. The early farming
communities often set up along the water in generally low laying areas to make
use of the natural terrain and life that the rivers provided. A good example is
early Egyptians who set up along the Nile River that depended on the river for
fish and its annual flooding to fertilize and help their crops. This lifestyle
encompasses a paleo-esque ideal with a wider variety of foods and some slightly
different parameters. Much of the paleo diet is a lot of guess work. The flora
and fauna looks much different now than it did 10,000 years ago or better. At
the time where the paleo diet is supposed to stem from saber-tooth cats and
mammoths still walked the earth and berries and vegetables would have differed
greatly. To say eating tilapia and avocado is in accordance with a Paleolithic
diet is not exactly accurate, though the idea is good. I am not by any means
trying to replicate exactly the diet of the prehistoric farming people,
because, well, that would be impossible. I am however, like the paleo diet,
trying to emulate a set of guidelines that make it a little easier to have a
"modern day" equivalent.
Alrighty then. Now that I have gotten through the introduction I can get
into what a PFD lifestyle looks like.
Early farming communities would have had much less malnutrition than the Paleolithic
and Neolithic people before them. Many previous communities suffered from
scarce food supply and the whims of weather and drought. Farming brought a
little more stability to their lives and their nomadic nature decreased because
they no longer had to travel as much for food.
The early farmers still had some hunting and gathering habits. Not all food was
readily farm-able. Many berries and nuts did not start to be cultivated until
much, much later. This diet reflects that as well.
The Food
I have decided that this diet can be either gluten free or not gluten free.
Paleo has been a savoir for people with varying types of gluten intolerance and
allergies, and I would like this to be no different. Most of my recipes on this
blog will be gluten free because that is what I need, but I will list the other
acceptable wheat relatives here as well in a separate category. Processed
wheat and flours did not really occur until much later in history. Basic grains,
"Ancient Grains" as they are sometimes called, were however some of
the first cultivated plants by early farming societies, so they are
permissible. Do, however, omit white and wheat breads and other glutinous
products. Don't fret however, I will show you how to make use of these ancient
grains to quench all of your carb cravings.
Ancient Grains (Gluten):
Ferro/Emmer: A hard husks Italian/Mediterranean grain with satisfying
nutty flavor. High in fiber, Vitamin B3 and Zinc. Best eaten in its whole form
rather than the pearled variety.
Spelt: A moderately glutinous wheat variety with a light nutty flavor.
High in carbohydrates, protein, zinc, B6, niacin, and phosphates.
Khorasan Wheat: A high gluten wheat that is also high energy (lots of carbs).
Also a good source of antioxidants. Has a smooth texture with a mild buttery
and nutty taste.
Barley: A common grain in the US, it should be consumed in the whole
variety. It has much more fiber than even a partially pearled form. Popular in
soups and other dishes.
Ancient Grains (Gluten-Free)
Quinoa- An expensive gluten free ancient grain. One of the most popular
gluten free alternatives. High in protein and many essential nutrients (vitamins
B6 and E, Iron, Potassium, Zinc, niacin, and others)
Amaranth- A rice like grain popular among the Aztec people. Incredibly
high in protein, moderately priced. Very high in lysine, magnesium, iron, and
calcium.
Chia- A hydrophilic seed in the mint family. Is very high in thiamine,
niacin, B vitamins. Commonly used in yogurts, smoothies, bread. Produces a
gelatin-like substance when in water.
Sorghum- A slightly sweet grain not commonly used in the United States
for its grain qualities but rather to make sorghum syrup. Sorghum seeds, like
corn, can actually be used as a popcorn substitute.
Brown, Red, Black Rice- a very common substitute for gluten free eaters.
Easy to find and very versatile. The different colors of rice have
slightly different flavors and textures.
Wild Rice- Another great variety of rice with many applications
So this is the list I have created, there are other ancient grains such as
teff, buckwheat, couscous, and bulgur you could experiment with if you
like, but I personally will mostly work with the 6 gluten-free options
listed above the most. I opted to exclude corn and corn products from the list
as well as rye and standard commonly processed wheat varieties. The corn we
have today is really devoid of any nutritional value and does more harm than
good other than being kind of tasty... And the modern wheat flours and things
tend to be over-processed and not at all what was cultivated 8k years ago.
Vegetables
I don’t really want to put any cap on the vegetables in this lifestyle. Feel
free to eat a variety of veggies whenever you want. They are filling and full
of nutrients! Plant proteins and fibers actually keep you full much longer than
animal proteins so keep'em coming! I will however note that the best veggies to
keep with this theme are local and in season. I understand that in December in
Vermont you would be living on Kale... which obviously isn't all too
interesting. You don't have to kill yourself over it, but really try to support
local farming efforts and eat what is in season. Be brave and try something you
have never had before. When I was out in Iowa a few years ago I got to try some
really unique melons that are unique to that region. If you can, try growing a
garden yourself. I feel like it makes you really appreciate where your food
comes from... it is also really neat to be in control of what goes into you
from start to finish.
Nuts and Legumes
The Paleo Diet is really against legumes for some reason. I partially
understand that but on the other hand legumes have been cultivated for as long
as some grains and have been a staple in Paleolithic diets for literally
thousands of years. They also allow for the diet to be vegetarian if you so
desired. Eating a balance of legumes, ancient grains, and veggies can allow for
a perfectly balanced diet when planned accordingly. I suggest staying away from
soy beans. Though soy is high in many useful nutrients, eating too much soy can
be harmful to your health so I would just skip it. Like veggies, you should eat
fresh when possible, but dried would do in a pinch. The prehistoric farming
communities likely had a lot of dried beans because they kept well and would
not spoil over the winter. As for nuts... go nuts.... but really... everything
in moderation. Nuts would have been a treat in these times if they were
available at all. I feel that way about nuts now. I'm not saying you can’t eat
them every day, because, you can... but they really shouldn't be a staple of
every meal. Peanuts and peanut butter are also acceptable when it is organic
and free of processed sugar... Still, remember, everything in moderation.
Potatoes
Potatoes have been a food staple for as long as history can tell in regions
that they grow. I am mixed over the science of potatoes and their place in this
diet. Really white potatoes are a fairly useless filler food. They don't really
have a place here. Sweet potatoes however are good in moderation. I would even
say you can try heirloom varieties and red potatoes from time to time.
Fruits
In ancient farming communities fruits and berries would have been a treat
because they are much less abundant in the wild than vegetables and spoil
quickly. Most berries are certainly acceptable, though they are not really what
you would have found 8,000 years ago. Apples, grapes, oranges, avocados,
mangos, pomegranates, and so on also were readily available where applicable.
Feel free to eat these, again, preferable when in season, but really since they
are available you could eat them any time. I don’t really have a list of fruit
you should stay away from per-say, but try to eat less high sugar fruits and
more moderate or lower sugar fruits. Stone fruits are really wonderful
additions to cooking that add a fresh summery feel to dinners, especially
poultry. I love adding fruit to my meals for that added sweetness and flavor. I
would say, you should eat more veggies than fruit, but a diet high in fruit is
fine too as long as you can compensate for the extra sugar with exercise.
A Side Note on Certain Fruits and Veggies
Many members of the Nightshade family, i.e. tomatoes, potatoes (but not sweet
potatoes), tomatillos, cape gooseberry/ground cherry, huckleberry, goji
berry, peppers (both hot and sweet), pimentos, pepino, and some other plants
are actually a part of a family of plants known as nightshade. The majority of
the plants in this particular family are horribly poisonous, so it was likely
that the early farming and Paleolithic people did not eat them as a result.
Some of the above are actually still poisonous if not cultivated and prepared
correctly. Because this is a modern take on early farming and for the most part
they pose no harm to you, I have included them in the diet. Some people still
have issues with eggplant even now and complain of headaches and other issues
when eating it. If you have any issues with the fruits and veggies above or
want to adhere to a more accurate farming diet, feel free to exclude them.
Fungi
I don’t really know if this needed its own category but as a microbiologist I
couldn't rightfully put it in with any of the others. Mushrooms are fantastic
and have been eaten for thousands of years. They are great additions to many
dishes and fit right into this lifestyle.
Meat/Fish
Meat and fish is another complicated category. I would say that your diet
should be roughly 2/3 water fare, and 1/3 land fare. I understand that that can
be difficult to achieve. I know I am not quite to that ratio yet, but it is
something to work towards. Meat, to early farmers, was a rare thing to eat. It
was expensive to grow, often difficult to hunt, and spoiled quickly. Fish
however was more abundant and easier to harvest. Try to eat a variety of meats
including poultry like: turkey, pheasant, chicken, quail, duck, goose, chucker,
woodcock, and grouse, or any other game birds, red meat like: beef, yak,
bison/buffalo, and ostrich, or other meats such as rabbit, squirrel, pig,
alligator, wild boar, deer/venison, elk, moose, antelope, and whatever else
strikes your fancy. Different geographical locations lend to different meats of
course, but feel free to try a variety of them. Stay away from processed meats
such as smoked sausages, lunch meats, smoked fish and other meats, and
salted meats when possible. These kinds of preservation techniques came later,
though smoking meat may have begun at this time, it is unclear.
As for fish and seafood, try to vary your seafood choices and avoid fish heavy
in mercury like tuna. Eat sustainably. We are here to help the earth and the
environment, not to exploit it. Fish like Chilean sea bass and tuna are being
over fished soon to the point of extinction. Be mindful of that. Clams,
oysters, muscles, shrimp, lobster, many kinds of fish and much more are
certainly a strong point in this diet. Fish are often high in Omega 3 fatty
acids and other important vitamins and minerals and recent research says
that diets that prioritize fish lead to longer healthier lives as well :)
Drinks and Alcohol
Beer, Mead, Wine, and Cider were all starting to come about in prehistoric
farming communities. As with anything to do with alcohol, drink in moderation.
I would recommend sticking to water and freshly made/not bottled juices as well
as tea (herbal, fruit, or regular) and only drinking on rare occasions. After
all, we are all doing this for our health right? Alcohol is stressful to the
liver and other organs, but is okay once in a while.
Baking/Cooking/Other
Sometimes it is hard to quell the sweet-tooth that rages after quitting
processed sugar. Believe me, I know. I use a lot of alternative flours such as
almond meal, tapioca starch, coconut flour, and arrowroot powder. Just about
any of the grains and seeds listed under the grain section have flour varieties
that range in levels of processed-ness. Obviously, choose something less
processed when possible. There are many more options available to people who
are not following the gluten free variety of this diet as well. Oils like olive
oil, ghee (clarified butter), avocado oil, and coconut oil take the place of
butter, vegetable oil, and shortening for this lifestyle. Though, really,
prehistoric farming communities would have really had none of these and likely
used animal fat or if they were in a dairy friendly community, butter, I prefer
not to use lard and butter. That again, is up to you, and how much you want to
follow this. Raw coca and pure coca most certainly can be used in baking, just
make sure the ingredients you are using are as pure as possible, as with
anything else. As for sweeteners, you can use honey, or agave, or even fresh
sugar cane and stevia if you so desire. I think that covers the basics for the foods
and cooking. Feel free to use yeast, baking soda, baking powder and any spices
as well. Those pose no issues for this diet.
Activity
Prehistoric farmers had long, hard days. I am not saying you need to go out and
plow a field by hand every day, but do try to get regular exercise in, both
walking/running/cardio and a regiment for a high rep low weight lifting/weight
training routine. This diet is high in fiber and protein and best put to use
with a high energy exercise endeavor. Walking is really important here too.
Remember, these people walked everywhere. Try to get a few miles at least in
every day. Wear a pedometer. Do some laps at lunch time... whatever works for
you. We will talk more about activity in the next post.
I hope this gave a good outline for what I am doing here :) See you soon
