Living With Grains In A Modern World
Posted on 23 May 2009
After reading “The Thing With Grains” this morning I was struck to write a post about grains myself.
Around 10,000 years ago. Our forefathers and mothers were on the brink of ye olde Agricultural Revolution. And, over time, grains became king. But, as countless archaeological findings suggest, people became smaller and frailer as a result of this new agrarian, grain-fed existence.
This really sums up how things happened. The human race sacrificed the time they spent hunting, gathering for growing crops which gave them adequate nutrition allowing the human race to move forward with improving things like technology, creating many of the things we use today. Agriculture also allowed us to expand as a population all be it at the expense of our overall health.
The evidence from archaeology supports the idea that hunter gatherer societies were surprisingly healthy. Skeletons from Greece and Turkey show that average height at the end of the last ice age was around 5’9″. With the adoption of agriculture the figure crashed, and by 3000 BC had reached a low of 5’3″.
Also don’t beleive for 1 second all the Healthy Whole Grain Messages we are thrown in todays society. They are mostly product of the food industry cashing in on cheap to produce foods, which they can easily tout as healthy when in fact these products are sabotaging the nations health.
As for the nutritional value of grains? First off, they aren’t the complete nutritional sources they’re made out to be. Quite the contrary, grains have been associated with minerals deficiencies, perhaps because of high phytate levels. A diet high in grains may also reduce the body’s ability to process vitamin D.
So how do we go about living/eating in a society fueled by grains and market/shop shelves piled high with cardboard like foods….Well I’ll try and steer you through how to best cope…
Managing Grains When Out and About
For me its easy enough to avoid grains when cooking at home. In fact you will probably find that it is easier to create tasty meals filled with variety and colour without grains. There are an abundance of vegtables and meats available, combined with some good seasoning/marinades and you will be able to create nourishing and filling meals in no time.
The challenge comes when out and about, most deli’s are pushing sandwhiches, bagels and other grain based lunches, breakfasts and dinners.
When it comes to breakfast I like to start the day with a bowl of berries topped with nuts, coconut flakes and a drizzle of heavy cream. This for me satisfies the craving for that bowl of cereal I grew up with. I will often follow this with some eggs and leave breakfast at that. A breakfast on the road however can be more challenging especially if your on the go. Usually I ened up having to opt for some Paleo friendly bars along with fruit and coffee, when living in America I found that Greens + Protein bars were perfect and extremely satisfying. One of those with some fruit and coffee will tide me over to lunch time where things get easier. There are some other good on the go options to be had.
- Make your own Flax based muffins/cookies and bring them with you.
- Get an on the go Omelet (sure you can’t control the oil they use but its better than nothing)
- Do a breakfast forager style (fruit, nuts/seeds etc)
- Scoop of natural Whey protein in Canned pumpkin along with a handful of seeds and berries
- If it suits you go on an extended fast until lunch time
All in all though I find that when on the go breakfast is probably the hardest meal to go grain free with especially when in a rush. If your in a sit down cafe its simple just order a full breakfast (eggs, bacon, mushrooms etc) and skip the bread.
Lunch is often easier as places are starting to give more options on salad’s these days. Although if you find a place with some wholesome bread I think having an open top sandwich especially when in a rush is a sensible way to do things without compromising your time or sanity. I think the key thing when trying to eat healthy in the world we live in today is to adapt and be able to make choices without too much thought. I regularly grab a sandwich with a nice simple filling like Salmon or Roast Beef and throw off the top slice of bread using just the base.
When not in a rush sitting down for a salad is a great option. When eating out with friends/family you should find it easy enough to get a piece of grilled meat or fish with a side of vegetables. I have found that the majority of restaurants worldwide will be happy to substitute things like french fries and potatoes for some sort of vegetable side so don’t be afraid to ask.
Snacks are easy just keep things like nuts and fruits with you or available when you feel like a nibble. I like an afternoon treat of a larabar and a green tea is a favorite of mine. Another thing you will find is that in certain countries it is harder to steer clear of grains than others. For instance in the UK bread and sandwiches are everywhere and its hard to get a decent salad. Whereas in the US I found it pretty easy to eat grain free good food wherever I went……
Dinner seems to be an easy task wherever you go with every kind of restarant serving up some type of meat based dish. If you want some really good Paleo food when out and about have a look into a brazillian restarants as they are kings of meat and will serve up some amazing dishes (just steer clear of the rice) have a look here for some inspiration………
- Don’t be afraid of subbing sides when ordering (potatoes for spinach or french fries for steamed broccoli)
- Realise you can only do the best you can do. If that means having an opentop sandwhich when in a rush its a good compromise.
So if you have the know how I am sure you will find it pretty easy to try going grain free even when out and about. Its all about learning to improvise and do the best with what you can. Try going grain free for a while and I am sure you will experience many of the benefits such as clearer skin, better digestion, a leaner body and a clearer mind with more energy. Check out this testomonial below from someone who has been eating Paleo for a while (found in the Paleo Diet newsletter)
“I just wanted to share with you about the success I have had by eating this Paleo way. I have lost 28 lbs in about 9 weeks. I feel so great. It comes off so easily but not too fast. I don’t call it a diet but my life’s way of eating from now on. I started at 202 and am now 174. I am a 46-year-old women and it is not easy to lose weight. I have tried everything and I finally realized all the carbs and processed foods were doing it. I am so happy and thrilled. I just wanted to let you know. I am a school nurse and the weight loss has helped me be healthy for my kids. Did I tell you I am diabetic as well. My blood sugars have been 90 90 90 day in and day out. I am not on medication. I don’t worry about eating fruit because I don’t eat the other junk. Anyway, thank you for your insight. It saved my life.”
Seems pretty promising so give it a go, and if you have been grain free for a while I would love to hear some of the benefits you have experienced….
Comment by Nate - Fit-Life
23 May 2009
Great thoughts here, Chris.
I think the hardest thing about cutting out grains is just getting started. Because like you said they are literally everywhere, and most of us have grown up eating them.
However, once you make the choice to cut out/back grains and start seeing the benefits, it just keeps getting easier from there.
Comment by Coffee & Vanilla
23 May 2009
Great post, thank you for reminding me to have more healthy breakfast… I’m heading to the kitchen to bake some granola
Comment by Methuselah - Pay Now Live Later
23 May 2009
Good post Chris – am interested to know where you get your coconut flakes. I like the idea of a grain-free meusli with coconut cream – and the coconut flakes seem like the missing link – nuts, seeds and fruits alone tend to be a bit heavy.
Comment by Kat
23 May 2009
Going grain free (and mostly sugar free) is one of the best things I have ever done in terms of my health– clearer skin, more energy, leaner. I recommend it to everyone. Thank you for posting meal options and ideas, it is difficult sometimes in our society, but with a shift of mindset it can be done. I at first had no idea how to give up the “healthy” cereal I was eating sometimes twice a day…I don’t miss it at all now– I just needed good recipes to make the switch. Thanks for more ideas.
@ Kat: Awesome testimonial, it goes to show what a profound difference such a small alternation to diet can make. Glad you have gotten over the cereal craving!
Comment by Isaac
25 May 2009
i used to be a total paleo head. grains and dairy were the great evils. well, considering the ways in which we prepare most of our foods nowadays, they’re certainly unhealthy if bought as conventional products. pasteurization and homogenization of milk makes it one of the worst things one could possibly drink. that, along with the fact that it comes from sick cows, is what makes it so bad.
i’m just rabbling on. my point here is that i don’t think grains are all that bad if grown and prepared properly. after reading weston a. price’s research on traditional societies, it seems rather obvious that it is fully possible to maintain super health consuming mainly grains and dairy. the population of the small isolated valley of Loetschental consumed a diet consisting of 90 % grains and dairy. they had superior health and experienced none of the chronic illnesses normally seen in modern society. the main difference is of course that they ate food that was self grown. their grains were fermented, their milk was pure and raw, and their cows were healthy all the year around. they didn’t even brush their teethes, and yet they had no dental degeneration of any kind. same with the masai tribe in africa; they consumed large amounts of milk, yet they we’re as healthy and as strong as humans could possibly be.
the way i see it, the main problem with the modern world is the way in which we prepare our foods. we use artificial and unnatural ingredients, and let’s not even forget about how we raise the animals we eat, or how we grow our vegetables.
as for someone living in a modern society, unable to get a hold on properly prepared organic grains and unpasteurized organic milk, i think the paleo way is a good choice. however, i strongly disagree with some of the paleo heads who claims that one should only eat lean meat. cordaine claims we should eat as our ancestors, and yet we’re supposed to avoid fat? that doesn’t make sense. findings indicate that the paleo diet consisted of a lot of animal fat. just take a look at the eskimos; they eat a diet consisting of 80 % fat and they’re among the healthiest and strongest people in the world.
i’m sorry, this was a long post. i think that dropping the grains from our diet in this modern society is definitely a good choice. readers should follow Chris’ advice on this one.
to anyone reading this: i strongly urge you to look into weston price’s research. he spent 8 years traveling around the world, visiting the healthiest and fittest people in the world. he observed traditional societies and found the true cause of degenerative diseases and overweight.
peace out, sorry… this post was waaay too long.
@ Isaac: Cool comment. I myself am far from a total Paleo eater I tend to sway more towards the EF model. I still enjoy a good piece of crusty bread from time to time especially good with some raw cheese. Fatty meat is definitely on the agenda especially when its grass fed/quality stuff. Thanks for the comment it makes for a great contribution to the post.
Comment by Keith Norris
25 May 2009
Well said, Chris. I’m totally on board with you on this idea. Dropping grains & their derivatives from the diet is the single most important thing (aside from dropping sugar) that society can do to improve overall health.
Comment by Jonathan
27 May 2009
I haven’t eaten any grain for about six weeks and feel better than I have in a long, long time.
Comment by elsa
29 May 2009
why the heavy cream? just wondering …
@ Elsa: I reccomend heavy cream as it is full of good nourishing fats. Have a look at this post for more info……..Bad Foods that are good for you…..
Comment by elsa
30 May 2009
I’ve been a vegetarian for many years and lately I’ve gained quite a few pounds … I’m 59 and completely frustrated with my diet (I’m vegetarian for ethical reason) and just don’t know which way to go … have any suggestions?
Oh, and thanks for the post on bad foods …
Comment by Liam | dance stevenage
30 May 2009
At last, someone talking some nutritional sense. I’m bored with adverts promoting sugary cereals as health foods… Special K in particular.
Comment by Kim
7 June 2009
A couple of thoughts:
If you look at a menu from around 1900 or so, say a menu from the Titanic, you will find a glut of fatty meats, organ meats, oxtail soup, etc. Nary a brown rice dish in sight. Yet the life expectancy of that time was what, in the 50s and 60s?
Also, beds from that period were shorter than they are today.
Could it be that poor sanitation and, later, pollution have been factors in the “shortening” of humankind in the developed nations? When people stopped being nomadic and started growing crops they built latrines that they used over and over. Spoiled food was left in a big pile near the village. And they started domesticating livestock, so they were exposed to animal waste daily, often in their homes.
When large cities were formed because of factories and seaports, chamber pots emptied out the window into the street was common, and streets were slippery slides of horse sludge. Later, in the late 1800s and early 1900s, gas lamps lit every home, depositing soot on everything and everyone. Yet the more affluent occupants were big meat eaters.
Also, some of us are concerned about the ethical and health problems which factory farms raise. I live in an area where it is hard to find organic beef or free-range chicken and if you do find it is expensive.
I enjoy the blog. Thanks.