Just to clear things up...I'm not doing the Paleo Diet. That's why whole grains is listed first thing on my diet. The diet I'm following is what people in the Blue Zones eat and what primitive people eat who live the longest and have the least amount of acne. Also it is similar to a diet promoted by Dr McDougal. Although I differ with him and eat a tiny amount of wild fish or occasionally wild game because everything I've read indicates that most of these cultures ate or eat tiny amounts of wild fish or game...not much, just a tiny amount.
What all of these diets have in common is an avoidance of processed foods, oils, and sugars. It is very interesting! The only reason I include a tiny amount of extra-virgin organic olive oil is it is the closest thing to what our ancestors ate starting around 7th century BC. I don't eat much because I believe such oil was considered very precious and hard to come by so people didn't drown foods in it but instead used it carefully. Oils such as sesame oil were used very very sparingly as flavoring. What is very revealing is how canola oil is made...really gross. This is the oil that's in almost all modern food and is promoted as being so good for us. It is an oil that really came into being only after the industrial age. Gross. It's an awful food and should be avoided at all cost. Since it is in almost all processed food that means that all processed food should be avoided...including so called health foods with canola oil. Google it...how canola oil is made. And that goes for most other modern processed oils such as corn, safflower, etc. If they were made by crushing the plant or seed as olive oil is made then that would be okay but they're not.
I am coming to believe that such oils are a real culprit behind modern health issues...that and processed sugars. However, the problem is not to confuse avoiding oil with the low-fat craze years ago. Back then what happened was people went crazy avoiding fat but substituted fake processed foods loaded with sugar (everything in the center aisles of the grocery store). This is not healthy. The key is to return to a whole foods, plant based diet.
I saute foods with just about a teaspoon or less of olive oil by putting the oil in the pan on medium heat, adding the ingredients...usually garlic, onion and mushrooms to start, and then the vegetables. I saute the garlic, onion and mushrooms by stirring constantly and adding tiny amounts of water during the process. This keeps them cooking without sticking. Then I add the vegetables and/or fish and saute some more...adding more water as I go to keep things from sticking and steaming a bit. I usually put a lid on at some point to help with the cooking process, especially if cooking things like broccoli. You can use vegetable broth instead of water for more flavor. I grow herbs (oregano, thyme, sage, basil, etc) and add those as well for flavor. Or I just steam my vegetables.
I saute potatoes by the same method of using a teeny tiny amount of oil and adding diced garlic, onion, etc. and then adding sliced potatoes and diced red pepper. I add bits of water here and there to keep the mixture from sticking.
I like to cook up rice in vegetable broth I make myself with odds and ends left over from preparing vegetables. I keep these odds and ends in a plastic ziplock bag in the freezer till full and then put into a big pot with water, salt, pepper and herbs and simmer for an hour or so. Then I freeze up containers of this broth for later use...such as preparing rice. I can't eat brown rice due to having fructose malabsorption so I figure that eating white basmati rice prepared with homemade vegetable broth makes up for some of the lost nutrients. Plus, most Blue Zone and Primitive People who eat rice, actually eat white rice...so I figure it can't be all that bad since they are long-lived and healthy! However, I eat whole white rice...not ground up rice. I have some concern about people who eat a gluten-free diet filling up on rice flour products...I'm not sure that's so healthy.
Someone asked what I eat in a typical day. I eat a lot of food but am normal weight for my height (122 lb 5ft. 4 in.) Here is a typical daily menu:
Big bowl of oatmeal with chia seeds, fresh berries, banana and soymilk.
Dandelion root tea (love it) with soymilk.
Sauteed potatoes with chard or kale, garlic, onion and a poached egg (organic free range) cooked in the center.
Heated leftover rice with vegetables and a bit of tofu
Heated up leftovers from last night's dinner (always cook extra)
Salad with diced tofu or garbanzos or other kind of beans
Burrito made with beans, avocado, rice, lettuce, sauteed vegetables (always have leftovers)
Fresh fish (tiny piece), roasted yams and red potatoes with garlic and herbs, salad with diced peppers, and other raw vegetables
Penne pasta with sauteed vegetables --- lots of garlic!
Sauteed rice with roasted vegetables
Burritos made with fresh sauteed vegetables, beans, avocado and rice
Organic brown rice cakes (for some reason I can eat these but not regular brown rice...) with homemade hummus and sliced avocado, or homemade black bean dip. The hummus and black bean dip are made without oil.
A small bowl of rice
Water --- lots of water
Dandelion root tea (Traditionals tea) --- tastes delicious and is good for digestion and liver
That's it. I don't eat sweets. If I feel a need for sweets I eat a small bowl of fresh berries. But I rarely feel that need since I am very satiated with the other foods. And I eat a lot of these foods...a lot. I just read somewhere that many traditional cultures will eat a cup or more of garbanzo beans a day. This is so different than our culture!
Oh and I should mention that my skin is clear...has been for awhile now! And it is so much less oily. Dr McDougall says on his site that you have to wait at least a month to see the difference in acne when following a very low-fat whole food plant-based diet. This is because the pores have to rid themselves of the excess sebum already there and acne that was already forming. However, I am seeing a difference already.
Edited by cvd, 09 September 2013 - 07:24 PM.
Diagnosis - Cystic acne and papulopustular rosacea
Status - 98% clear
Morning - Panoxyl 10% Cleanser (BP), Cleocin-T, DML Lotion, Physician's Formula SPF 30 Mineral Pressed Powder, Spiro 50 mg (weaning off)
Night - Panoxyl 4% Cleanser, DML Lotion
Monthly - Professional microdermabrasion
Diet - Whole high nutrient unprocessed foods. Avoid oils, dairy, sugars, bread, nuts, alcohol, caffeine, spicy and fermented foods.
Supplements - Opti l-zinc, Citrical + D3, selenium, D
Daily - Walk, breath deeply, meditate and do yoga daily, wear hats for sun protection