Book: Deep Nutrition, Why your genes need traditional food – Part 2
(Part 1 described her major premise for the book; part 2 just focuses on her 4 pillars)
Author: Dr. Catherine Shanahan & Luke Shanahan
Her 4 pillars are: 1. Meat cooked on the bone; 2. Organs and offal; 3. Fresh (raw) plant and animal products; and 4. Fermented and sprouted – page 20
"Though each local interpretation appears unique, as far as your body's cells are concerned, healthy diets are all essentially the same" - page 123
Meat rule #1 - don't overcook it - page 126
Meat rule #2 - use moisture, time, and parts - page 128
"How does having additional parts (skin, ligaments, etc.) create additional nutrition? Water molecules tug apart the connective tissue in skin, ligaments, cartilage, and even bone, releasing a special family of molecules called glycosaminoglycans. . . But processed supplements don't hold a candle to gelatinous stews, rich with the entire extended family of joint-building molecules." - pages 129-130
Meat rule #3 - use the fat - page 130
"Bioconcentration is usually used in reference to pollutants. When you spray plants with herbicides and pesticides, some gets taken up into their tissues. When animals eat theses plants, they also eat the pesticides and herbicides. The majority of these chemicals are fat soluble and will accumulate in fat. Since vegetables are naturally low in fat, when you buy organic vegetables you are only avoiding a little bit of poison. When you buy organic meat, especially the fatty cuts, you're avoiding a lot." - pages 133-134
Meat rule #4 - make bone stock
"More than anything else, the health of your joints depends upon the health of the collagen in your ligaments, tendons, and on the ends of your bones." - [age 134
Pages 121-163 detail and give scientific reasons for her 4 pillars as well as anecdotal evidence. It's too much data to list here but if you're interested let me know and I can get that info to you.
"Whatever your age, whatever illnesses run in your family, whatever your "risk factors," however many times you've tried to lose weight or build muscle, eating the foods I've described in this chapter will transform your body. And if you are planning a baby, eating Four-Pillar foods before, during, and after conception, and then feeding them to your child as he or she grows up, will allow the genes in his or her body to express in ways yours may not have." - page 163
"Meat on the bone will bring enough of the glycosaminoglycan growth factors and bone-building minerals to make a child's joints strong and their bones tough, enabling them to grow tall and excel in sports. In adulthood, these same factors will keep your joints well-lubricated and prevent aging bones from crumbling. No combination of supplements has the right balance of bioavailable minerals and collagen-derived growth factors to fortify your body as effectively as meat on the bone." - page 163
"Organ meats bring the vitamins and brain-building fats that can ensure children will have mental stability and an aptitude for learning, and continued consumption of these foods is the best way to guarantee that your brain cells and nerves stay healthy for the rest of your life. Because these nutrients deteriorate so rapidly, no pills can effectively encapsulate them." - pages 163-164
"Fermented foods, full of probiotics, protect the intestinal tract from invading pathogens. Since a healthier intestine is more able to take in nutrients, probiotics living in our intestine also produce all sorts of vitamins, which help to round out a diet that might otherwise be deficient. Sprouted foods enable you to enjoy your breads and breakfast porridges without consuming the empty calories that cause obesity and diabetes." - page 164
"And finally, fresh foods are naturally loaded with more antioxidants than can possibly survive the processes of drying, overcooking, or being stuffed into a capsule and bottled." - page 164
"The first half of this book provided information that has, I hope, convinced you that the source of incredible health and vitality is no mystery. Rather than leaving your fate in the hands of, well, fate, you can take control of your genetic destiny by feeding your body the same nutrients your ancestors depended on. There are only two steps to doing that. First, find the best ingredients grown on the richest soil in the most wholesome, sustainable manner. Second, ensure that your body can use those nutrients most efficiently by preparing the raw materials according to the Four Pillars of World Cuisine." - page 164
"All this suggests that a fat cell on your thigh today might once have been a muscle, bone, or skin cell, living someplace else in your body. But why, you may wonder, would any cell decide to pack its bags and head to an entirely new location? It would if it received a chemical memo saying that its service in its current tissue is no longer required, and that it should head to its new assignment in the fat department. So if some fat cells were once cells in preferable kinds of tissues, how can we order them to go back? One of the most effective ways to send that kind of message is with exercise. According to Dr. Robert Lustig, Professor of Pediatric Endocrinology at University of California, San Francisco, the reason exercise treats obesity is not because it "burns" calories. "That's ridiculous," he says. "Twenty minutes of jogging is one chocolate chip cookie. I mean you can't do it. One Big Mac requires three hours of vigorous exercise to burn off. That's not the reason exercise is important." Exercise is important because it generates signals to transdifferentiate your fat." - page 244-246
"Though each local interpretation appears unique, as far as your body's cells are concerned, healthy diets are all essentially the same" - page 123
Meat rule #1 - don't overcook it - page 126
Meat rule #2 - use moisture, time, and parts - page 128
"How does having additional parts (skin, ligaments, etc.) create additional nutrition? Water molecules tug apart the connective tissue in skin, ligaments, cartilage, and even bone, releasing a special family of molecules called glycosaminoglycans. . . But processed supplements don't hold a candle to gelatinous stews, rich with the entire extended family of joint-building molecules." - pages 129-130
Meat rule #3 - use the fat - page 130
"Bioconcentration is usually used in reference to pollutants. When you spray plants with herbicides and pesticides, some gets taken up into their tissues. When animals eat theses plants, they also eat the pesticides and herbicides. The majority of these chemicals are fat soluble and will accumulate in fat. Since vegetables are naturally low in fat, when you buy organic vegetables you are only avoiding a little bit of poison. When you buy organic meat, especially the fatty cuts, you're avoiding a lot." - pages 133-134
Meat rule #4 - make bone stock
"More than anything else, the health of your joints depends upon the health of the collagen in your ligaments, tendons, and on the ends of your bones." - [age 134
Pages 121-163 detail and give scientific reasons for her 4 pillars as well as anecdotal evidence. It's too much data to list here but if you're interested let me know and I can get that info to you.
"Whatever your age, whatever illnesses run in your family, whatever your "risk factors," however many times you've tried to lose weight or build muscle, eating the foods I've described in this chapter will transform your body. And if you are planning a baby, eating Four-Pillar foods before, during, and after conception, and then feeding them to your child as he or she grows up, will allow the genes in his or her body to express in ways yours may not have." - page 163
"Meat on the bone will bring enough of the glycosaminoglycan growth factors and bone-building minerals to make a child's joints strong and their bones tough, enabling them to grow tall and excel in sports. In adulthood, these same factors will keep your joints well-lubricated and prevent aging bones from crumbling. No combination of supplements has the right balance of bioavailable minerals and collagen-derived growth factors to fortify your body as effectively as meat on the bone." - page 163
"Organ meats bring the vitamins and brain-building fats that can ensure children will have mental stability and an aptitude for learning, and continued consumption of these foods is the best way to guarantee that your brain cells and nerves stay healthy for the rest of your life. Because these nutrients deteriorate so rapidly, no pills can effectively encapsulate them." - pages 163-164
"Fermented foods, full of probiotics, protect the intestinal tract from invading pathogens. Since a healthier intestine is more able to take in nutrients, probiotics living in our intestine also produce all sorts of vitamins, which help to round out a diet that might otherwise be deficient. Sprouted foods enable you to enjoy your breads and breakfast porridges without consuming the empty calories that cause obesity and diabetes." - page 164
"And finally, fresh foods are naturally loaded with more antioxidants than can possibly survive the processes of drying, overcooking, or being stuffed into a capsule and bottled." - page 164
"The first half of this book provided information that has, I hope, convinced you that the source of incredible health and vitality is no mystery. Rather than leaving your fate in the hands of, well, fate, you can take control of your genetic destiny by feeding your body the same nutrients your ancestors depended on. There are only two steps to doing that. First, find the best ingredients grown on the richest soil in the most wholesome, sustainable manner. Second, ensure that your body can use those nutrients most efficiently by preparing the raw materials according to the Four Pillars of World Cuisine." - page 164
"All this suggests that a fat cell on your thigh today might once have been a muscle, bone, or skin cell, living someplace else in your body. But why, you may wonder, would any cell decide to pack its bags and head to an entirely new location? It would if it received a chemical memo saying that its service in its current tissue is no longer required, and that it should head to its new assignment in the fat department. So if some fat cells were once cells in preferable kinds of tissues, how can we order them to go back? One of the most effective ways to send that kind of message is with exercise. According to Dr. Robert Lustig, Professor of Pediatric Endocrinology at University of California, San Francisco, the reason exercise treats obesity is not because it "burns" calories. "That's ridiculous," he says. "Twenty minutes of jogging is one chocolate chip cookie. I mean you can't do it. One Big Mac requires three hours of vigorous exercise to burn off. That's not the reason exercise is important." Exercise is important because it generates signals to transdifferentiate your fat." - page 244-246