30 days of Whole30 recipes by the best Bloggers

Finding inspiration to prepare for your Whole30 should be easy. Just google #whole30 and you the search will return an abundance of results. Most of them should give you good examples to follow and you will quickly fall in love with some of our bloggers. Please stay tuned and come back occasionally as I will keep adding links to #whole30 approved recipes that do make sense from my professional point of view. If you are after ‘paleofied’ treats with honey or coconutblossomsugar… you are at the wrong sites. We don’t fancy sugar in any way but >85% dark chocolate.

My favourite blog star is Michelle of Nom Nom Paleo and she probably has one of the most popular 30 day compilations of whole30 recipes on her blog. She actually lists two or more of her whole30 interpretations if you scroll further down.

Let me know which one is your favourite!

Guten Appetit

MONDAY TALKS on Functional Medicine

Have you heard about Functional Medicine yet? Do you know why most of the web searches about chronic disease (autoimmune disease, rheumatic spectrum disorders, irritable bowel and other gut related issues, etc.) involve terms like this or Functional Nutrition? Because Functional Medicine practitioners focus on treating the patient instead and digging up the root cause of their health problems.

In our series of educational events for patients and interested people we are trying to show how your diet and lifestyle as well as environmental factors are part of your picture. We are confident to trigger some thought and hopefully motivate to make a sustainable change wi you, showing you the way to better health. Please find below a list of topics we intend to cover in the first quarter this year.

At all presentations a healthcare professional from our practice will be present and very happy to engage in conversation and help answering the questions you might have.

The New Face Of Autoimmunity – The Microbiome Edition

Dr. Kristine Gedroic MD explains why our knowledge of the microbiome should start to change the way doctors treat their patients.

Monday, 6th February, 18:00-19:30

3rd Floor, The Point (Checker’s Centre)

The Canary in the Coal Mine: How the Thyroid Evolved as a Signal for Alarm

Functional Medicine specialist, Dr. Stephanie Daniel, presents “The Canary in the Coal Mine: How the Thyroid Evolved as a Signal for Alarm.” on the April 2016 Functional Forum.

Monday, 20th February, 18:00-19:30

3rd Floor, The Point (Checker’s Centre)

Dr Bob Rountree: Detoxification: Passing Fad or Eminent Threat

http://www.functionalforum.com At the Denver forum from July 2014, Dr. Bob Rountree gave an epic presentation on detoxification. He is a leader in the field and a great speaker!

Covering topics like the toxic exposure in our environment to Glyphosphate, mercury, GMO, Bisphenol A and the like, how our health is effected by this and what to do about it.

Monday, 6th March, 18:00-19:30

3rd Floor, The Point (Checker’s Centre)

The Body Doesn’t Lie: The Truth About Structure and Function: Lillie Rosenthal, D.O.

Lillie Rosenthal (Doctor of Osteopathy) convinced the audience during the April 2015 Functional Forum that the body doesn’t lie.

Monday, 20th March, 18:00-19:30

3rd Floor, The Point (Checker’s Centre)

 

Please note that we might change the order of topics covered slightly because of special circumstances.

Study on Carb Addiction Enrolling Participants

#TastingHappiness DonutWe are enrolling participants in our study on carb addiction. Attention fellow Whole30 and LCHF fans, Paleo, Banting and Keto-Warriors of the Cape, you can become the proof of the pudding with our help!

As you probably imagined already, Nutrition is a constant topic in our house and we like to look at it from a few different angles.Ann my wife and Liefie is currently doing her Masters Thesis in Neuro Psychology and guess what: our plates are at the centre and what we’re trying to prove is that the gut-brain connection does really exist and is at the core of (even) psychological disease.
I will just post a short introduction here and leave the rest to the .PDF (Participant questionnaire and info), should you be curious or even dare to participate. All you need to do, is follow a closely guided Whole30 (again?!) and fill out a questionnaire before and after. We will help recording your status quo before and after by taking a few measurements.
Easy as pie!
aka: the ‘Tasting Happiness Study’ or #TastingHappiness Study

Exploring the efficacy of nutritional intervention (LCHF diet – low carb & high fat diet) to improve the ability of self-control and regulation in carbohydrate-addiction, curbing addictive behaviour while facilitating positive physical and mental health.

“This paper proposes a ‘treatment option’ (and possible diagnostic measure) concerning carbohydrate addiction, which I believe to be the core element of not only physiological stress on our organism as a whole, but also of detrimental psychological consequence. Stress leads to a systemic communication breakdown which we call disease. What if we knew that a main stress factor could be alleviated by nutritional intervention as opposed to a lifelong prescription of costly drugs and a still ‘untimely’ death?” (Ann Kistenmacher in her Study Aim & Motivation)
Call us to arrange an info and intro session for a small group at:
We will explain the reasoning and what the study of carb addiciton practically entails. Basically every self-confessed carb-addict can participate after the status quo (Day 0) is recorded and the intake questionnaire is filled.
Participants can attend a #WalkAndTalk once a week and are invited to participate in a #TastingHappiness FB Support Group (by invitation only).
You may of course share with your #SweetToothed friends and people you think would survive a little challenge like this. Afterwards you might want to join my alumni group #CarbAddictNonAnonymous and tell others how easy it actually is to handle carb addiction after you have survived the first 7-14 days and stayed strong to finish the Whole30 challenge.
Chat soon
Christoph

Paleo Convention – Berlin 2015

Liebe Freunde des guten Geschmacks und eines Sinnvollen Lebenstils,

Ich möchte nicht versäumen, euch auf die Erste und wohl auch Größte Paleo und Ancestral Health Veranstaltung in Europa hinzuweisen. Sie findet bei euch zu hause statt noch in diesem Sommer:

Paleo Convention 25. Juli 2015, Berlin – Neue Heimat

Ernährung, Fitness, Lifestyle & Community.
Lerne im exklusivem Symposium von nationalen und internationalen Experten, werde aktiv in einer Reihe von Workshops oder schlemme, was das Herz begehrt auf Europas größtem öffentlichen Paleo Food-Market.

Bitte, bitte erscheint zahlreich und berichtet mir bis ins Kleinste ans Ende der Welt! Lasst mich wissen, wen wir zur ersten Paleo Convention nach Cape Town einladen sollen!

Paleo Convention Berlin 2015Die Paleo Convention bringt dich im exklusiven Symposium mit Experten zusammen, um über die Wissenschaft hinter Paleo zu diskutieren und die kommenden Trends zu erforschen, die das schulmedizinische Wissen (r)evolutionieren werden.

 

Nutritional Interventions in Autoimmune Diseases

I was looking forward to this talk for quite a while now. It has been postponed twice during the last year until it was finally been set to happen today. Funnily it fell onto the same day that I embarked on a whole new journey, becoming a student of Integrative Medicine and meeting my tutors and fellow students this morning… quite an awkward feeling – sitting in a classroom again, I can tell you, and a day full of humble flash-backs, insightful visions and profound encounters with like minded people, promising to share eclectic knowledge with one another. Surely this blog will see more content sparked by the idea of a greater picture of health and healing.

Today I will stick to loading up the slides from the talk about Nutritional Interventions in Autoimmune Diseases this morning. I was invited by Dr Otto Thaning on behalf of the Organizing Committee of the Christiaan Barnard Memorial Hospital Academic Programme. Every Thursday morning healthcare professionals attend CME talks in the hospitals staff canteen with an amazing variety of quality speakers of all specialties. Please contact Otto Thaning directly to receive more information or to be put on the mailing list.

The talk focused on “Nutritional Interventions in Autoimmune Diseases (AD)”, the subject being hotly debated and fast progressions taking place. Established guidelines incorporate these findings increasingly as the topic gains prominence in disease prevention/ modification and are of interest to any healthcare professional.

The presentation includes:
– A brief overview of the prevalence and cost of AD,
– Problems with current treatment approaches,
– A short overview of the genesis of AD
– The role our environment (incl. our food) plays
– Finally a solution suggesting an oligoantigenic elimination diet
– A “Paleo Autoimmune Protocol” is proposed and some clinical practice insights are given.

Thanks very much to everybody who attended the talk. I am looking forward to receive your questions, concerns and feedback!

Please let me know should you be interested in any of the topics mentioned in this presentation or anywhere else on this blog. I am happy to speak and engage with any group and regularly speak to healthcare professionals, corporates, special interest groups and the lay public.

Chocolate Affair

… and taste buds in love.

Jean-Pierre is probably the guy I adore most for his wonderful craft of being a chocolatier. You can see his love for chocolate in the presentation of his stall at the market and you will taste the finesse of subtle flavour selection in every piece of Fortain chocolate. But can you really appreciate it? Or do you find yourself gobbling away whole slabs of chocolate because it’s just so overwhelmingly tempting?

Saturday 19th (and 26th) January, 14:00 (after the Paleo Gourmet Session) at the Demo Kitchen

Join us for a true and sensuous Chocolate Affair at the V&A Market on the Wharf: Jean-Pierre and Chris will take you on quest to discover all your taste buds and senses, one at a time… slowly and cautiously in the beginning but wildly passionate in the end!

An honest love affair can not be bad for you, can it? So learning to love chocolate in moderation, being able to savour every bite, will reveal the true taste and benefits to you.

Take home a special treat for your liefie in exchange for your appreciation of chocolate.

Jean-Pierre established Fortain Chocolatier in South Africa in 2012. Jean-Pierre Fortain, third generation chocolatier, shares his knowledge and know-how, gathered at “De Groene Poort” baker and pastry school in Bruges, by teaching South Africans the art of making Belgian chocolates.

Looking forward to get messy with you 😉

Tell us about your Chocolate Affair on the ThinkFood FB page and you stand a chance to get a very special Nutty Treat from JP!

Die Paleo Bewegung – ein Phänomen unserer Zeit

Unsere Zeit, das ist die Zeit in der man ordentliche Recherche für einen Artikel über Paleo betreiben möchte und in der Ärztezeitung online nach der Meldung der FDA über die “Warnung vor Diabetes und Gedächtnisstörungen verursacht durch Statine” vom Anfang dieses Jahres sucht. Leider wird man in unseren seriösen Fachmedien hier nicht fündig. Warum nicht? Weil es nicht wichtig war für jemanden, der regelmäßig und ausreichend von Pharmareferenten und durch gesponserten Fortbildungsveranstaltungen beraten wird?

Warum steigen die Kosten im Gesundheitswesen, wenn überall sonst Fortschritt Einzug hält?

Das Moorsche Gesetz der Entwicklung von Computertechnologien z. B. gilt wohl noch, bis unsere Schalter in Schaltkreisen Molekülgröße erlangt haben. In den 80er Jahren hat 1GB Festplattenspeicher noch fast $1 000 000 gekostet. Im Jahr 2000 kostete die Sequenzierung von 1 Megabase Basenpaare fast $10 000; heute zahlt man weniger als 10 Cent. Tatsächlich aber steigen im Gesundheitswesen die Kosten weiter exponentiell an und eine ganze Menge von Parteien verdienen daran. Inzwischen ist auch hinreichend bekannt, das nicht hauptsächlich die Überalterung unserer Gesellschaft dafür verantwortlich ist. Krankenkassen wimmeln neue Kunden mit fadenscheinigen Gründen ab. Sie sind an Versicherten nur interessiert, wenn sie viel Geld bringen. Lukrativ für die Kassen sind vor allem gut eingestellte, chronisch Kranke. Teuer dagegen sind Städter. Wann werden wir endlich wissen, was eine empfehlenswerte Obergrenze für das böse Cholesterin ist? Wird der Richtwert mit der nächsten Generation der Statine noch einmal gesenkt? Wann dürfen wir wieder frohen Mutes Eier essen?

Hinter den Kulissen aber rumort es gewaltig.

Leider gibt es nicht mehr Menschen, wie den südafrikanischen Sportwissenschaftler Professor Tim Noakes. Noakes hatte im vergangen Jahr für Furore gesorgt, als er öffentlich dazu aufrief, dass Käufer seines Buches “The Lore of Running” das Kapitel über Ernährung heraus reissen sollten. Tim entschuldigte sich mit der Begründung, er hätte es zu der Zeit, als er das Buch schrieb, selber nicht besser gewusst. Heute sei er schlauer und im Gegensatz zur herzfreundlichen, fettarmen Ernährung mit Vollkornprodukten, renne er schneller denn je. Tim Noakes geht auf die 60 zu, mit einer Ernährung die ohne Getreide, Milch und Hülsenfrüchte auskommt.

Konservative Quellen empfehlen heute eine Ernährung mit niedriger Glykämischer Last (das heisst Gemüse!). In einer Cochrane Metaanalyse erwiesen sich die Low Carb Diäten wirksamer im Vergleich zu den fettarmen Diäten (Cochrane Database Syst Rev. 2009 Jan 21;(1):CD006296.). Man bekommt den Eindruck, als ruderten die Ernährungsweisen unserer staatlichen, heiligen Gesellschaften für Ernährung gerade nervös zurück. Von zwischenzeitlich 7 Mahlzeiten und Snacks werden aktuell nur noch 3 Mahlzeiten und 2 Snacks empfohlen. Dabei sind wohl beim gestalterischen Wechsel der Pyramide zwei Mahlzeiten vom Teller gefallen. Vielleicht dürfen wir bald mit 3 Mahlzeiten auskommen und auch mal eine auslassen (intermittent fasting). Man vermutet, dies führt zu verlängerten Lebenszeiten und höheren Gedächtnisleistungen im Alter.

Deutlich wird der Paradigmenwechsel, wenn man mit offenen Augen durch die Supermärkte geht.

Über die Qualität von BioBio Zertifikaten mag man streiten. Fest steht, dass keiner mehr daran vorbei kommt. “Glutenfrei” bedeutet nicht mehr aussätzig, sondern füllt ganze Regale in Supermärkten und Discountern. Eines der heißesten Forschungsthemen derzeit ist wohl der “Leaky Gut“. Es verwundert nicht, dass in den meisten wissenschaftlichen Veröffentlichungen italienische Namen auftauchen. Viele Menschen lassen sich nicht mehr einfach mit einer schnellen Diagnose und einer neuen Pille abspeisen, sondern informieren sich selber bei “Doktor Google” und stellen unangenehme Fragen bei der 5 Minuten Audienz in der Praxis. Was soll man den nervigen Patienten erzählen, die gesunde Laborwerte und ein anstandsloses Ultraschall haben und dennoch von Arzt zu Arzt pilgern, weil sie die ständige Müdigkeit und Antriebslosigkeit nicht für normal halten. Diese Patienten wollen auch nicht glauben, dass der Spezialist “Psychosomatiker” sie offiziell für verrückt erklärt, indem er ihnen SSRIs verschreibt.

Steinzeitliche Ernährung wird diesen Sommer auch in Europas Metropolen von Wien über Berlin bis nach Mailand und Paris en vouge. Besonders schnell scheinen es die Skandinavier zu verstehen. Vielleicht liegt es an der guten Schulbildung oder den geselligen Winternächten am warmen Feuer in Höhlen und Blockhäusern. Wissenschaftler, wie Staffan Lindeberg tun ihr Übriges dazu. Ist dieses Paleo Movement eine bloße Modeerscheinung oder steckt tatsächlich mehr dahinter? Eine kurze Google Trends Analyse zeigt eine exponentielle Zunahme der Suchanfragen an die Suchmaschine seit Ende 2007. Seitdem legt das Phänomen ständig weiter an Popularität zu und inzwischen haben auch die Medien den Braten gerochen. Kein TÜV-geprüfter Diättest kommt mehr um eine abfällige Bemerkung über rohes-Fleisch-fressende Neandertaler herum (Das sind die zehn verrücktesten Diäten der Welt).

Der wahre Pioniergeist ist in der Blogosphäre zu finden.

Dort sind einige Personen hervorzuheben, die seit dieser Zeit stetig eine größer werdende und wiederkehrende Leserschaft sammelt. An dieser Stelle seien nur wenige exemplarisch genannt, wobei ein Eintauchen unbedingt empfehlenswert ist, sollte man sich doch lieber selbst ein Urteil aus erster Hand bilden. Besondern Wert haben bei all diesen Blogs und deren Postings die zahlreichen Kommentare. Natürlich muss man dazwischen viel digitalen Müll ausblenden, um zahlreiche kritische und fast immer gut begründete Beiträge zu finden. Das Resultat ist keine von oben herab geschriebene und festgefasste Meinung, sondern ein Dialog, wie er auch an unseren Hochschulen wünschenswert wäre. Dabei verstecken sich die meisten Blogger und auch deren Leser nicht hinter anonymen Nicknames und lustigen Profilbildchen, sondern sind das digitale Gesicht von echten Menschen: Oft mit akademischem Hintergrund, belesene Laien oder Opfer unserer Überflussgesellschaft auf dem Wege der Genesung.

Wer das einmal für einen Monat lang, ernsthaft und ohne Selbstbetrug gemacht hat, versteht, warum das zuvor geformte Bild gar nicht mehr so wunderlich erscheint, sondern zum eigenen Spiegelbild geworden ist.

Alle haben das Medium Internet gemein. Informationen zwecks Antwortsuche, Verbreitung von Informationen zur Hilfestellung und Prävention. Natürlich nicht in Form ärztlicher Diagnosen und Therapieempfehlungen, (Die sind laut “Disclaimer” natürlich nicht empfohlen) sondern mehr mit dem Verweis auf neueste wissenschaftliche Studien oder empirischer Berichte. Dieser Nebel aus Informationen, unglaublichen Erfolgsgeschichten und Berichten wundersamer Körpertransformationen verdichtet sich schliesslich immer mehr zu einem Bild. Niemand hier erhebt den Anspruch auf alleiniges Recht; hier wird ermuntert, angespornt einmal selber auszuprobieren, sich artgerecht zu ernähren.

Marks Daily Apple. Mark Sisson hat in seinem Blog eine Unmenge relevanter Informationen zum Thema Ernährung und Gesundheit zusammen getragen in einer Serie von täglich sehr gut recherchierten Posts.
The Paleo Solution. Robb Wolf als Biochemiker, hat einen sehr wissenschaftlichen Ansatz. Empfehlenswert ist sein Podcast (Top10 zum Thema ´Health´ bei iTunes), der nicht nur Kurzweil für lange Bahn und Autofahrten bietet, sondern ein wahrer Schatz von sorgsam beantworteten Hörerfragen und Emails ist.
Chris Kresser. Der Arzt, dem die Frauen vertrauen. Chris ist Allgemeinmediziner und Naturopath. Sein Blog ist gerade bei Frauen sehr populär, weil er besonders hormonelle Phänomene thematisiert und auch eine der meist gelesensten Quellen zum Thema Schilddrüse im Internet ist.
Whole9.com. Dieser Blog eines Pärchens ist ´Hand´s on`. Das Programm für den einmonatigen Paleo Challenge heisst Whole30 und ist genau richtig, wenn man gar nicht viel vorher lesen möchte, sondern einfach nur machen! Diese beiden hatten auch mal aufgerufen zum sogenannten Paleo Elevator Pitch, der Paleo in 60sec erklärt:

Übersetzung auf Paleowiki.de:
Paleo Kurz und Bündig

Ich esse “real food” – frische, natürliche Lebensmittel wie Fleisch, Obst und Gemüse.

Ich bevorzuge Lebensmittel mit hoher Nährstoffdichte und vielen natürlich enthaltenen Vitaminen und Mineralien, über Lebensmittel, mit vielen Kalorien, aber wenig Nährwert.
Die Qualität von Lebensmitteln ist außerdem sehr wichtig – ich achte darauf von wo mein Fleisch, Fisch und Eier herkommen.
Ich kaufe Bio und Produkte aus der Umgebung so oft wie möglich.

Dies ist keine “Diät” – ich esse genügend um Kraft, Energie, Aktivität und ein gesundes Körpergewicht zu halten.
Mein Ziel ist eine ausgewogene Ernährung, also esse ich sowohl tierische als auch große Mengen an pflanzlichen Produkten.
Ich habe keinen Mangel an Kohlenhydraten – allerdings esse ich sie in Form von Gemüse und Obst anstelle von Brot, Zerealien oder Teigwaren.

Meine Mahlzeiten haben wahrscheinlich mehr Fett, als du dir überhaupt vorstellen kannst, aber Fett ist eine gesunde Energiequelle wenn es aus qualitativ hochwertigen Lebensmitteln wie Avocado-, Kokos und Gras-gefüttertem Rindfleisch kommt.

Sich auf diese Art zu ernähren ist ideal für einen gesunden Stoffwechsel und die Reduzierung von Entzündungen im Körper.
Diese Ernährung bringt Kraft, Energie, sorgt für guten Schlaf und eine gesteigerte Lebensqualität.
Man beseitigt das Verlangen nach Zucker und bekommt ein gesundes Verhältnis zum Essen.

Außerdem minimiert man das Risiko für eine ganze Reihe von “Wohlstands-Krankheiten” und Leiden wie Diabetes, Erkrankungen des Herz- und Gefäßsystems, Schlaganfall und Autoimmunerkrankungen.

Also warum nicht mal den Selbstversuch wagen? Ein paar Laborwerte und Umfangmaße genommen, eine Einkaufsliste mit viel Gemüse, einem bisschen Bio-Fleisch oder leckerem Fisch geschrieben und los geht’s: 30 Tage, nur einen Monat. Wer´s für die Nachwelt festhalten möchte, macht jeden Tag einen “Mugshot” vor der weissen Wand. Ein Alkohol und Kaffee freier Monat würde wohl den meisten Studenten einmal im Jahr gut tun 😉

Falls Ihr Fragen habt oder mehr wissen wollt… bitte kommentieren!

chris(at)thinkfood co za oder lenzchristoph (skype)

Dieser Artikel erschien in Medizynisch im Juni 2012.
Das “Medizynisch” ist die StudentInnenzeitschrift der ÖH Meduni Graz
Vielen Dank nach Austria, besonders an Georg Obermayer und Bernhard Grundner!

Cholesterol Denialists do not Eat Eggwhite Omeletts

Reading the newspaper and following tweets, I found last weeks news extremely exciting and have come to believe that I was meant to write this looong, overdue blog post about chocolesterol. It began with me attending a lecture offering CME (continued medical education) points, listening to one of the signees of THE letter sent to the Cape Times earlier this month (September 14, 2012): Bottom line: according to the writer, every diabetic should be on a by now low cost statin (cholesterol lowering drugs) – regardless, while the aim of the therapy should be to decrease the ‘bad LDL cholesterol’ below a ridiculously minute number. Not a single word was lost on ‘lifestyle changes’ like nutrition, exercise, sleep or smoking cessation.
Three days later, the Cape Times headline was: “Noakes goes too far – doctors” with statements like: “Having survived ‘Aids denialism’, we do not need to be exposed to ‘cholesterol denialism’.”. Allow me to explain why nobody should ban cholesterol and ignore its quintessence. What’s good about it and when it can be bad for you? Who is at risk and what should you test for?
To many of you, statins might have been suggested by your physician already. But have the risks involved been explained to you? No possible alternatives that lower your cholesterol? Look out for a separate post relating to statins specifically. Cholesterol first.

Know your enemy

Lowering the amount of cholesterol in an otherwise healthy body is like trying to make a cheesecake taste good with low fat cream cheddar cheese.
Cholesterol is the precursor to all steroid hormones, which account for numerous physiological functions your body needs to maintain a normal, healthy state. Cholesterol keeps your cell membranes flexible. If ever you tried surfing or scuba diving – remember your struggle with the wetsuit? Nothing happens without stretch. Sufficient cholesterol makes your inner membranes feel like the newest cutting-edge-dolphin-skin-like-stay-warm-forever-nano-technology-wetsuit! Whereas pop-a-pill-swallow-a-fortune-lowered-cholesterol-levels make you feel like you want to get out of your twentyfive-year-old-salt-crusted-sun-bleached-cracked-30-40-30-millimeter-drysuit after a chilled 2.5 hour sunrise surf session at the secret arctic ice break. Good thing is, you probably won’t remember. Because cholesterol is crucial for your marbles running smoothly, maintaining normal memory function even at the old age of 35 requires some. 25% of cholesterol is not in your brain for nothing.
Talking about marbles – cholesterol will guarantee an in-built Underberg-like supply of bile acids necessary for normal, smooth and regular digestive function.

Of course you can spend a fortune on supplements, but chances are, they are just being flushed down the pipe because your body can’t absorb them without bile salts being present (forget about the gut-microbiota influence). Fat soluble vitamins E, D, K and A, which we can not live without, are essential! Proper nutrition and a lekker working digestive system supplies plenty of that. On top of it, the integrity of your gut lining depends on cholesterol. Vegans sometimes develop a leaky gut or other intestinal disorders because they are lacking vitamins E, D, K, and A.

Everybody knows vitamin D is made from sunlight?

Keep in mind that the happy-hormone serotonin receptor in your brain is dependent on cholesterol, and low cholesterol levels have been linked to aggressive and violent behaviour, depression and suicidal tendencies. Guess what the precursor of Vit D is? Sun exposure always makes me happy – because it can, BUT only with cholesterol.
Cholesterol is similar to a Prestik-like band aid used to repair wounds and irritations on the arteries. Recent studies show that vitamin D is a potent antioxidant, helping to detox the body and protect arteries too.
Other steroid hormones are found throughout the body and you decide for yourself if you would like to limit their building blocks or suppress their level to a big-pharma-suggested-and-truthfully-tested minimum:
Pregnenolone is also a precursor to all other steroid hormones.
Glucocorticoids are necessary for blood sugar regulation, being extremely important for your power houses, the mitochondria.
Mineralcorticoids are the key to balancing your minerals, maintaining a perfect and very sensitive homeostasis. This in turn adjust blood pressure quickly and counteracts a loss of minerals e.g. through sweating.
All your sex hormones are made from cholesterol. If you are male, testosterone (an androgen) is your driving force and regulates your libido and muscle mass, amongst other things. Ladies fight with estrogens and progesterone on a monthly basis.

Important steroid hormones with cholesterol as their precursor

But surely my doctor is right to warn me about cholesterol

Now that we have established the importance of cholesterol and that it can’t be entirely bad, there surely is a risk involved regarding high cholesterol. To be more precise: cholesterol is one of several risk factors for the development of CVD (cardio vascular diseases). Arteriosclerosis is an inflammatory disorder combined with oxidative stress. Risk factors for heart disease are the ones that contribute to inflammation as well as oxidative stress:

  • nutrient deficiencies
  • poor blood sugar control (extreme highs and lows)
  • smoking
  • high homocysteine levels
  • depletion of NO (nitric oxide)
  • psychological stress
  • high iron levels
  • microbial infection (sometimes under the radar!)
  • a diet high in trans fatty acids (slap-chip-fat)
  • excessive refined carbohydrates (i.e. millie, mazah and macaroons)
  • too much omega-6 fatty acids and too little omega-3s. Don’t you know the ratio?
  • little or no exercise

Any kind of inflammation or free-roaming radicals will inhibit NO synthesis, which is vital to protect against heart disease on several levels. Cholesterol never travels freely through your body. Being a fat, cholesterol is not soluble in water-based environments such as the blood and needs a carrier. Together with other fatty acids and proteins, Lipoproteins are formed. Standard lab tests only distinguish between HDL (high density lipoprotein) and LDL (low density lipoprotein). Good, since both are necessary. LDL is only harmful if cholesterol particles become oxidised. But you can not oxidise cholesterol since only polyunsaturated fats within the lipoprotein particles oxidise. This oxidised fraction of LDL particles triggers inflammation and the clogging of arteries.
High levels of cholesterol are caused by chronic infections, inflammation and stress, simultaneously  increasing the risk for heart disease. Hence you will seldomly find elevated cholesterol in patients with heart disease.
But do NOT assume that cholesterol causes arteriosclerosis – the underlying condition does! The ‘oxidative response to inflammation’ hypothesis is well-supported by current research. Everything we know about heart diseases fits this hypothesis and is widely accepted by the research community. Problem being, it has not reached our physicians, dietitians, the media and the general public yet.

Conflict of Interest

Without believing in conspiracy theories, I do however know how money dictates messages and opinions in our media. Articles about health are paid for by whoever is buying the ad space. Most of the opinion makers are incentivised and hampered. Have you ever wonder who buys the sweets on the counter of your physicians rooms? Workshops and additional education is happening in pompous venues with a never ending supply of fine finger foods to feed the pot bellies of the benefitiaries present. Studies are being funded in expectancy of creative interpretations of the results – statistically validated with a double-blind magnifying glass. Outcomes not supporting the desired result are simply excluded and never appear in the abstracts of studies (always read the full text if you want to judge!). Even universities depend on support from the industry to build new laboratories. Legal advisors of our jurisdiction usually are on the payroll of relevant companies. Be weary of treatment advice from an advisor who is likely to be at risk himself. I personally wouldn’t trust an overweight dietitian either.

Scientific opinion is in favour of reducing cholesterol in the diet as a key preventive measure of cardiovascular disease, says the dean of UCT’s Faculty of Health Sciences, Marian Jacobs. 

Do’s and dont’s for your hearts health

  • Tackle your stress. Manage it by learning to say no and employing a relaxation technique which resonates with you.
  • Get out and play for 30min every day.
  • Maintain your ideal body weight. Neither to heavy nor Biafra-style.
  • Don’t smoke and avoid other toxins in your environment.
  • Limit intake of high glycaemic index foods (sugar, starches, grains, pasta, cereals).
  • Eat meat, fat and offal from grass-fed organically reared animals.
  • Cook with butter, lard, coconut and palm oil. Use olive oil for salads and warm dishes.
  • Avoid processed foods. Be careful if they contain polyunsaturated vegetable oils (canola, safflower, soy) and trans fats.
  • Read the labels.
  • Free range organic eggs are particularly beneficial and full of nutrients. Especially the yolks which are best eaten raw.
  • Snack on raw dairy products. They are rich in probiotics, nutrients, enzymes and much desired fats. If you can’t tolerate pasteurised dairy, you might get away with raw milk or goats milk products instead.
  • Consume cultured foods regularly (yoghurt, kefir, sauerkraut, kombucha, pickels). Through fermentation they contain a wonderful mix of probiotic cultures to maintain a robust gut flora.
  • Add a capsule of salmon or cod liver oil to every plate. This will boost your levels of vitamins A, D and K. Butter is a good source too.
  • Increase consumption of omega-3 fatty acids and do limit the intake of omega-6s as they become pro-inflammatory.

We do talks and Q+A sessions for you, your friends, family members and loved ones that have been diagnosed with “high cholesterol” or fear that they will be. If you are wondering whether they should be concerned, what diet and lifestyle changes they should make, whether they should take the statin they are supposed to be taking, and what the natural alternatives to statins are, you should attend. We compiled a short list of things you should test for (more specific than a shot gun cholesterol test) your risk to suffer CVD:

Suggested tests to assess CHD (coronary heart disease) risk

Note: not all the tests should be performed. Only if a thorough assessment reveals a potential risk depending on age, health status and other factors (i.e. family history of CHD, smoking, exercise, etc.) a more detailed inquiry might be suggested. Speak to your physician about it.

Individualised nutritional plans paleo style

We write individual nutritional plans according to your individual metabolic status and health assessment. We are glad to have wonderful drugs such as anti retro virals, antibiotics, vaccinations and selected cases even statins. But they should always be our last resort for a number of reasons. If you still need convincing, you can always call and get a pep talk from us… start reading, listening and learning now!
Tim Noakes on carbohydrates * Noakes goes too far – doctors * Heart disease theory an error – Noakes * Is Tim Noakes the Malema of Medicine * Fat flies over Noakes diet
The comments are full of affirmative testimonials (if they havn’t been discontinued, which recently happened on Health24!) of people who tried a low carb, Atkins, Dunkan, Zone or paleo kind of approach to increase their well-being without suffering starvation. If you don’t trust the establishment, rather enroll in a personal scientific experiment with n=1 (n is the no. of participants in a clinical study). Follow the guidelines mentioned above for 30 days consequently and see for yourself. If you have done so already please comment and become part of a peaceful and fascinating health revolution.

Egg yolks? But they’re full of cholesterol!

Eggwhite omelette with transfatty french fries and half a cherry tomato

To finally bust the myth about eggs, yolks and cheesy egg-white omelets, I suggest you listen to mastermind Chris Masterjohn’s Cholesterol 1o1. Chris is very involved in gathering supporting research for the Weston A Price Foundation. He is one of the wittiest cholesterol skeptics in the blogosphere. In this podcast he explains why we should not be concerned about egg yolks and heart disease. No reading required!

Guten Appetit!

Find more information:
You are also welcome to attend one of the Cholesterol Q+A sessions we are currently hosting. Please check our FB page for details, drop us a mail or give us a shout to find out when and where. I am always happy to present to your group, class, company, department, band, tribe, club, union or whatever your cluster may be know as. Other topics include:

  • ThinkFood – Real Food by Choice and Weight-loss by Chance.
  • ThinkFoodAI – Autoimmune Diseases and Leaky Gut. Benefits of an AI Protocol

Weston A. Price Foundation
http://www.westonaprice.org
The International Network of Cholesterol Skeptics
http://www.thincs.org
The Cholesterol Myths
http://www.ravnskov.nu/cholesterol.htm
High Cholesterol And Heart Disease — Myth or Truth?
http://www.cholesterol-and-health.com/Does-Cholesterol-Cause-Heart-Disease-Myth.html

ThinkFood30 MOTW challenge

To all the survivors of the festive season. Completely knackered or in the need of a proper detox? No need to book in into a fancy rehab resort in Knysna, ThinkFood! Together with the The V&A Market on the Wharf (MOTW) we’ll get you back on your feet, ready to face another year:

New Years Resolution ThinkFood30 Challenge

We all know how frustrating it is to face another year, realising that your New Year Resolutions havn’t actually changed much. It seems as if trapped in a continuum with a slight downhill slope, which most of us just perceive as getting old. A few more aches and pains, a bigger pair of pants and more stress at work. ThinkFood30 combats a lot of apparently age, stress, chronic condition related symptoms by alleviating the causal factors: food – which you can’t just stomach anymore.

Exclude the usual suspects involved in allergic or gut-disrupting reactions.

These inflammatory food-groups unbalance your hormones and disrupt your bodily homeostasis – in other words – you are way off balance and your body will show you that it’s not doing all that well by getting bigger, being sore and clouding up your head. If you’ve ever had one of those days when getting out of bed already needs convincing, getting your limbs into gear without pain takes about half an hour, your eyes won’t open up widely enough to spot the most recent pimple and it’s hard to remember where you’ve put your cup of coffee, try ThinkFood30 instead of waiting on unfulfilled New Years Resolutions. Eliminating certain food-groups will allow your body to heal, recovering from the otherwise constant fire you were feeding: systemic inflammation.

Combating systemic inflammation will change your life.

Your metabolism isn’t slower than somebody else’s or you weren’t genetically blessed with a faster one, everyone can optimize their metabolism according to their own needs. This will change your relationship to food, your own body, your habits, your sleeping patterns and your mood-states – not just because you look all ripped and pimple-free, but because your brain chemistry is set on positive, high volume capacity again.

Paleo Gourmet sessions and kick-off talks

ThinkFood and MOTW challenges the market community to a New Years Resolution that will work– and you don’t have to do on your own. Are you a staff member, a vendor or a friend of the market? Let us help you lead a healthier life, enabling you to actually fulfill those resolutions instead of just thinking about them. You are welcome to join us for one of the two kick-off talks in January.

ThinkFood30 kick-off info talk will give you all the details. We will explain the What and How and Why:

14th Jan 2013, 10:00, Mezzanine Level at the V&A Market on the Wharf or

22nd Jan 2013, 17:30, Mezzanine Level at the V&A Market on the Wharf

For those of you who think they’ll suffer deprivation… fear not! The Sue-Ann and the MOTW demo kitchen have Paleo Gourmet sessions lined up for you so you can ease into it, learn a bit about the Paleo diet, while Sue-Ann will prepare a 3 course meal in true primal manner for you:

Sat 12th January, 12:00-13:00 at the MOTW demo kitchen,

Sat 19th January, 12:00-13:00 at the MOTW demo kitchen,

Sat 26th January, 12:00-13:00 at the MOTW demo kitchen

Please contact Sue-Ann for more details on the Paleo Gourmet sessions and Chris for the info talks.

Some celebrities of the market community are already committed and can’t wait to get cracking!
Check out our Facebook page for the latest gossip.

UPDATE 12th Jan 2013:

Today Sue-Ann announced her ThinkFood30 Challenge officially during our first Paleo Gourmet session at the Demo Kitchen… have a look what you have missed and join us next Saturday for another hands-on Paleo Gourmet session. You will learn a lot about the “Paleo diet” and Chris will answer all the questions you might have!

Spinach and lots of eggs in our Kitchen Aid Mixer


Sue-Ann A!llen Hands-on in her demo kitchen
— at Market On The Wharf.


Seared Tuna


Dressing the plate…
— at Market On The Wharf.


Seared Tuna Salad with Avo and Bacon. I can testify it’s even more addictive than carbs 😉
Tuna: Fish on the Wharf
Bacon: Angus Meat
Avo: Bossini Brothers
— at Market On The Wharf.


Bacon topped frittata… yummy?
— at Market On The Wharf.

See Sue-Ann Allen growing while we are feeding her the Paleo way during the ThinkFood30 challenge
— at Market On The Wharf.

Character trees – Season’s greetings

Character tree. Love you mum!

As opposed to a lot of you who have had the main festivities of the year already, Happy Hanukkah! I am constantly reminded of (by now) Christianity’s biggest marketing event calling me to get prepared. Although I have developed a red/green intolerance over the years living in a European Winterwunderland, where”Jingle Bells” and “Last Christmas” hit the shops every year right after the gruesome orange Halloween pumpkins – I still end up hunting down Christmas presents at the very last minute. I hope you don’t suffer the same fate! Here comes a bit of advertising from my side, so bear with me. And its only the next paragraph, so do read on… And it’s practically for your own good….

Park your hubby and your kids off at the ThinkFood Testkitchen

Need a plan to get some shopping time off for yourself? Combine your Xmas shopping with a visit to the new Market on the Wharf, dropping off the kids at one of our workshops at theThinkFoodTestkitchen. Hosted for every age, they are all about having fun in the kitchen, loosing inhibitions about food or cooking and learning a few secrets – you WILL turn that rabbit food into a salad!
To make it worth your money and give you enough time to shop husband/wife/kid/grandma-free..;), the workshops span over 3 hours (2 hours for the younger kids). You will learn a lot about the foods you are preparing, how they benefit your health and leave our kitchen with a goodie – certainly not hungry.

Nutritional intervention in autoimmune diseases

Last year all started falling into place. Firstly building a multitude of good relationships in Germany and UK, followed by consecutive public talks thereafter. On my return to SA, I had the pleasure of attending an awe-inspiring conference: Applying Functional Medicine in Clinical Practice. More than 100 like minded wholistic/ alternative health care professionals took part from all over South Africa, US and India!!! You can not imagine the immense reassurance I felt at being able to rely on a wealth of knowledge, expertise and willingness within countless professional experience of like-minded practitioners. Scientific back-up when the help of a specialist is needed is a necessity now confirmed without a doubt.
It seems like I have finally landed in SA and there is no stopping the avalanche of paradigm shifts (video in German though) within the medical establishment. I see governments changing their guidelines and medical aids adopt a more open-minded approach – after all, everyone has a wish open from Santa.
My personal focus has widened its goals and I want to tackle the bigger picture, train the trainers more and more to get help out there quicker. I am going to have a slot as part of the regular Thursday lectures for doctors and other healthcare professionals at the Christian Barnard Memory Hospital in January (Thur 24th Jan, 07:00): Nutritional Interventions in Autoimmune Diseases. Had to share that with you, am very proud of that one (thanks Nic).

Do. Or do not. There is no try. (Yoda)

While supposed to be Xmas shopping for others, the whole shopping thing turned in on me as usual. Diaries of all things. Not looking for one, but browsing through different kinds of diaries, one literally called out to me. An unusual choice for me, as this particular diary is of a rather big format and I am used to a smaller one to encrypt with my tiny hand writing. But this was Yoda speaking to me – giving me my motto for 2013: Do. Or do not. There is no try.

I certainly didn’t want to keep that piece of wisdom to myself. In case you want to share some nutritional wisdom or need a reminder yourself: “To go cold turkey there is no need.” (Chris), we have ThinkFood30 for you to share!

It’s all about patience in life

The call in-and-ou-ternet diversion I introduced forces the caller to be extremely patient. Although it has been ringing forever on your side, I only receive one tiny little ring on mine, just when you finally decide to hang up. Please try to always use my mobile number first (+27 74 1167 394) or send me an email which I will respond to as soon as I get a chance.

Character trees

Thank you all for your amazing feedback, excellent suggestions and continued support. Believe it or not, just sharing your big or small successes (bad pun, sorry, I couldn’t resist) more often than not makes my day.  A huge Thank You to Hanna, Ann and Rita, who always manage to not burst into tears when the Xmas tree arrives late afternoon on the 24th, just before dinner is ready.

Guten Appetit

Chris

ps. I will be off over the crazy days, returning in the 1st week of January, helping to resolutionize 2013