- Taschenbuch: 448 Seiten
- Verlag: Scribe UK; Auflage: New edition. (4. Juli 2013)
- Sprache: Englisch
- ISBN-10: 1922247014
- ISBN-13: 978-1922247018
- Größe und/oder Gewicht: 15,6 x 3,4 x 23,3 cm
- Durchschnittliche Kundenbewertung: 3 Kundenrezensionen
- Amazon Bestseller-Rang: Nr. 93.968 in Fremdsprachige Bücher (Siehe Top 100 in Fremdsprachige Bücher)
Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat (Englisch) Taschenbuch – 4. Juli 2013
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'From the best of what we know about ancestral science and the natural world comes a modern-day formula proven to return us to optimal health. The Perfect Health Diet delivers exactly what it promises.' -- Dallas and Melissa Hartwig authors of It Starts With Food 'This is more than a diet. It's a program for perfect health. With more than 1000 citations to the scientific literature, Perfect Health Diet explains simply and clearly how to optimize your diet for a lifetime of great health. I've read hundreds of books on nutrition and health in my life, and Perfect Health Diet is at the top of the list.' -- Chris Kresser author of the New York Times bestseller Your Personal Paleo Code 'The Perfect Health Diet is the missing link. It bridges the gap between the philosophical, broad-based, almost intuitive ancestral approach to health and the hardcore data hounds who need to see proof at every step. The authors are scientists through and through, an astrophysicist and a molecular biologist, who deftly wield the scepter of cold, hard science while paying homage to the inescapable wisdom of traditional, ancestral, evolutionary health.' -- Mark Sisson author of the bestseller The Primal Blueprint 'The sanest overview of what to eat I have ever seen. If you are going to read only one thing on the subject, read this.' -- Seth Roberts, PhD author of The Shangri-La Diet 'Whenever any of my clients ask me a health/performance diet question, I just tell them to go to Perfect Health Diet; I trust that anything that appears in the book has been thoroughly researched and examined. One of my best friends was on the diet while undergoing chemo and his bloodwork numbers were so good that they would have been considered average ... for a person without cancer. This book is my number one nutritional resource for my family, friends, and clients.' -- Court Wing, co-founder, CrossFit NYC 'This book provides the missing link between Paleolithic diets and complete health and vitality, and provides a complete foundation for total ancestral health in the modern age.' -- Aaron Blaisdell, Professor of Psychology at UCLA
Über den Autor und weitere Mitwirkende
Paul Jaminet, PhD, was an astrophysicist at the Harvard-Smithsonian Center for Astrophysics. Paul's experience overcoming a chronic illness has been key to forming the views of ageing and disease he presents in Perfect Health Diet. Shou-Ching Jaminet, PhD, is a molecular biologist and cancer researcher at Beth Israel Deaconess Medical Center and Harvard Medical School, and director of BIDMC's Multi-Gene Transcriptional Profiling Core.
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Auf neuestem Stand, extrem gut recherchiert (v.a. PubMed, wo aktuelle medizinische Artikel und Studienergebnisse zu finen sind), Zusammenhänge und Ursachen werden sehr gut erklärt und duch wissenschaftliche Fakten und Studien gestützt. Die hier empfohlene Ernährungsform orientiert sich stark an der Paleo-Ernährung, jedoch leicht modifiziert (z.B. ist Reis als einziges Getreide erlaubt).
Dass Zucker, insbesondere Fruktose, langfristig negative Effekte auf die Gesundheit hat (Diabetes II, koronare Herzerkrankungen, metabolisches Syndrom etc.), und Fett (abgesehen von Transfetten) nicht die Ursache dieser ist, wie noch bis vor kurzem angenommen wurde, hat schon in den 50er Jahren Dr. Yudkin ausführlich erforscht und bewiesen. Leider wird heute noch an vielen falschen Paradigmen festgehalten, was nicht zuletzt der Industrie-Lobby zu verdanken ist.
Ergänzend findet man im Buch Berichte vieler Menschen, die durch die Ernährungsumstellung viele gesundheitliche Probleme mildern oder ganz heilen konnten, bei denen medikamtöse Behandlungen eher wenig effektiv waren; dabei sollte man sich vor Augen halten, dass das Gesundheitssystem nicht darauf ausgerichtet ist, Patienten zu heilen, sondern Symptome zu behandeln, ohne den Ursachen auf den Grund zu gehen, die oft an falscher Ernährung & Lebensstil liegen.
Dabei geht es hier nicht primär darum, Gewicht zu verlieren, sondern darum, seinen Gesamt-Gesundheitszustand (physisch UND psychisch) wesentlich zu verbessern und zu erhalten, und weit verbreiteten Zivilisationskrankheiten vorzubeugen.
Im Übrigen sollte man sich von der englischen Fassung nicht abschrecken lassen - es ist relativ leicht verständlich, auch für nicht-Ernährungswissenschaftler.
Sehr detailliert untersucht und auf Studien und Fakten basiert.
Sehr wissenschaftlich dargestellt, so dass es weniger um Glauben und Hörensagen sonder um echte Fakten auf dem neuesten Stand der Forschung geht.
Es liest sich dennoch wie ein Krimi und jede Seite ist hochinteressant.
Ich habe selbst schon sehr gute Erfolge mit einer besseren Gesundheitsbalance und Gewichtsabnahme ohne jede Anstrengung erzielt.
Dies vor allem durch Verständnis zur toxischen Wirkung von Körnern.
Die hilfreichsten Kundenrezensionen auf Amazon.com (beta)
Great things about this book:
1. For those that just want the facts super-fast this book gives you a one page summary of the eating plan within the first 6 pages of the book. The book also contains lots of extra information backing up their conclusions as well, for those that want it.
2. This book is about eating healthily and how to improve your health and reduce your risk of getting ill in the future with diet - rather than just about mere weight loss - which is so refreshing. Slow weight normalisation is a side effect of following this diet for sure, but it is not the primary focus.
3. The research for the book began when the authors were each working to improve their own health issues through diet. The authors are genuinely nice people that are passionate about helping others get the same results they have and the subject of a healthy diet and this comes through clearly on every page of this book.
4. The diet the authors recommend is made up of 20% carbs, 65% fat and 15% protein. So it is a low/moderate carb, high fat and moderate protein diet by calories, and 35% animal foods and 65% plant foods by weight. This is very similar to a traditional Pacific Islander diet, the authors explain.
The sections explaining the facts of fats, carbs and protein are of a very high quality and seem to summarise the work of all the best books I have read on nutrition and diet lately. The problems with a high carb diet are clearly spelled out as are the benefits of a high fat diet.
5. The book also recommends avoiding all grains (other than rice), legumes, dry lean meats, vegetable oils and pasteurised dairy products and recommends eating unlimited non-starchy vegetables (750 grams a day or more or 1.5 pounds), 200 - 450 grams or so (0.5 to 1 pound) of fatty meat/seafood/eggs, about 4 teaspoons of healthy fats (ghee, lard and coconut oil and a bit of olive oil), and snacking on nuts, cheese and fruit.
The authors warn that while fibre can be helpful, for some people too much fibre can be a real problem.
6. Where this book differs from many others in the same (reduced-carb and traditional foods) vein is that it explains that, yes, while your body can make the glucose it needs from protein when you eat a low carb diet, this process taxes the body unnecessarily and the conversion may be inefficient. This is especially true for those that are ill, the authors explain.
Despite my making a bit of a hobby of reading a large amount of very good books on healthy eating and diet in recent years, no other book had made these same points. So having this explained so well finally was wonderful and it explained a lot!
(I did really well on a 20 grams of carbohydrate a day diet for 6 - 9 months or so. I felt well and had no more hypoglycemia and lost a lot of weight. But after that 6 months was up my body seemed to really struggle with it, perhaps due to the fact I have severe metabolic, endocrine, and cardiac problems. (I'm housebound and 95% bedbound and very disabled.) When I finally went back up to 50 - 75 grams of carbs a day (years later) I felt so much better, and finally was able to start losing some of the weight that had crept back on on my super-low carb regime. It was also a much more pleasant way to eat; being able to have 5 cups of veggies a day and a bit of fruit! I feel like staying on this super-low carb diet for so long delayed my health from beginning to improve as well, as it made my body work harder than it had to on food assimilation which of course leaves less metabolic energy and bodily resources left over for the work of healing.)
The book explains that eating very low carb and making your body convert proteins to carbs puts strain on the liver and uses up bodily resources, generates ammonia as a toxic by-product, puts a person at risk of glucose deprivation if the are ill or lacking in certain nutrients and makes nutrient deficiencies more likely due to lower fruit and vegetable intake. Very low carbohydrate intake can also cause problems with vitamin C utilisation that may even lead to scurvy, as vitamin C is stimulated by insulin. For these reasons they recommend eating an amount of carbs daily which is very close to how much the body actually needs; 200 - 400 carb calories daily (or roughly 50 - 100 grams of carbs daily).
I agree with the authors that healthy people will likely have few problems converting one macronutrients to another (such as protein to carbs, and carbs to fat) but for those of us that are ill it is best to save your body the work and to eat foods in the appropriate macro-nutrient percentages to start with. That just seems to make so much sense!
Things about the book I am not sure about, to some entent:
1. I'm not convinced that all of us can handle the foods the authors describe as "safe starches" and in those amounts. For me eating rice with meals gives me so much carbohydrate it leaves me feeling spacey, hungry and unsatisfied. I am also unconvinced that eating rice is better for you than eating the same amount of carbs in vegetable form, as the authors even say themselves in the book that rice is low in nutrients compared to other foods, calorie for calorie. There is no real nutrition in it, and so for me no reason to eat it - and lots of reasons not to.
I found it even more surprising that not only did the authors recommend eating rice often, but they even extended this to processed foods like rice crackers and rice noodles. Foods many of us with an interest in healthy eating and nutrient-dense eating just wouldn't want to eat at all.
I recommend trying the authors' "safe starches" idea and seeing if it works for you, but being aware that for some of us these foods may be best avoided or minimised and eating LOTS of non-starchy veggies and 2-3 serves of fruit may work better for you.
2. Like many others I also cannot tolerate any of the dairy products the author recommends and also have egg allergy issues. I feel these issues could have been discussed a bit more in the book, as they are so so common. I also think fermented foods and drinks could have been emphasised more and disagree with the authors' assertions that nuts and seeds need only be soeaked if you eat a lot of them. For those of us with lots of gut and digestion problems, soaking all nuts and seeds can make a wonderful difference that is really noticeable.
(I wish so much I had learned about the importance of soaking nuts and eating fermented foods sooner!)
3. While this book provides a great summary of many of many of the best books on nutrition, the same cannot be said of the information given on supplements. This information was very patchy, incomplete and just plain wrong in many instances and it does not at all tally with the information given by those that are the genuine experts in this field. The information seems to come from strange sources, and not from genuine experts in the field. The RDAs are quoted a lot and discussed as if they were important and trustworthy and no names of orthomolecular experts or similar are really mentioned.
Such an average quality and incomplete guide may be okay for healthy people but for anyone battling serious health issues I would urge them to read far more deeply on this topic than this book allows and to ignore much of the information given in this book.
Despite what the authors of this book claim, those of us with serious health issues absolutely need intelligent and often intensive and wide-ranging supplementation along with a healthy diet before we can start to regain our health. We need as much of each nutrient as we actually need, and not just how much the RDA has been arbitrarily set at. Supplement plans must be individualised, as much as possible. We also need to take the right balance of nutrients, and not lots of one thing and none of another related thing. This has absolutely been my experience and holds true for vast numbers of other patients.
This sort of diet change is always the first step in improcving health however, and for some lucky people it may be enough. For others it is just the first essential step of many others!
(See: Detoxify or Die, Orthomolecular Medicine for Everyone: Megavitamin Therapeutics for Families and Physicians, Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life and Dr. Atkins' Vita-Nutrient Solution: Nature's Answer to Drugs and others, for more information on this topic.)
4. The book could have done with having wider margins and more white space on the page, as well as fewer black and white images of foods (many of which looked awful or were hard to make out). Overall the book was very well put together and well edited, however.
Even if you have read the wonderful books by Taubes, Fallon and Enig, Gedgaudes, Cordain, Price, Sisson, Schwartzbein, Shanahan, Eades etc. this book is still worth reading.
I rate this as a 5 star book for healthy people who want to learn to eat better, but not quite a 5 star book when it comes to being a complete guide for those battling serious illnesses. It isn't a complete guide to health for ill people, just a very solid starting point on diet. So that is why I give the book 4 stars overall.
Jodi Bassett, The Hummingbirds' Foundation for M.E. (HFME) and Health, Healing & Hummingbirds (HHH)
Background: I was an Atkins dieter in the 1990's. Lost a lot of weight, but staying on it was difficult.
Last year I came off a bout of depression determined to beat it without drugs. I stopped eating sugar and (surprise!) started losing weight. Since exercise is also helpful to depression, I thought that it would be better if I kept losing weight to reduce my chance of injury while exercising. Along the way I found that many of the things that are recommended in the Perfect Health Diet greatly helped me in losing weight.
I lost a total of seventy pounds. As a man at fifty-five years old and 195 pounds, I am now in better physical condition than I was in my 20's. This is due in large part to the dietary recommendations in the Perfect Health Diet.
What is even better is that the recommendations in the Perfect Health Diet led to removing the last things that were contributing to my depression. I believe now that grains and omega-6 in vegetable oil was making me depressed. That's why adding omega-3 fish oil to your diet helps fight depression, something I had started doing without understanding why.
To go back to the beginning, the Atkins diet had two flaws which undermined long-term weight loss:
1) Atkins diet "phases" lead to the idea that somehow you lose your weight and then slowly phase back into eating "normal" food. Atkins didn't say this exactly, but it's implied.
2) When Atkins wrote the Diet Revolution book, he didn't have access to the research that we have now, and couldn't see that some fats (high omega-6 vegetable oils) are bad for you, while some carbs in moderation (rice, sweet potato) are okay. His blanket recommendation to get rid of all carbs would have been better focused on SUGAR, FRUCTOSE and GRAINS.
The Perfect Health Diet is written so that you can read to whatever depth of scientific detail you want to. I am about done with my third time through. My particular health issue is depression, and the Perfect Health Diet has many links to dietary causes of depression. The most helpful aspect is that it is written from the perspective that this way of eating is a PERMANENT change, and that this way of eating is based on sound science, including cultural and epidemiology studies, not just lab experiments.
This book is a good companion volume to "Why We Get Fat: And What to Do About It" by Gary Taubes.
The only qualification that I would add is that the book recommends eating a lot of fish rather than using supplements for omega-3. This recommendation is based on the observation that most fish oil capsules are stored at room temperature and the oil may go rancid without you knowing it. My answer is to take fish oil as a liquid and KEEP IT REFRIGERATED. It's lemon or lime flavored and refrigeration keeps the the fishy taste down. No capsules needed, and it's actually cheaper than capsules.
Again, as a person who has lost seventy pounds and now enjoy a life free of depression. I wholeheartedly recommend the Perfect Health Diet.
It is a testimony to the insightfulness of this book that it persuaded me to change.
How was I persuaded?
* The Jaminets are highly educated (Ph.D.s both), but not they're not nutritionists and are not bound by any party line.
* They amass a huge volume of scientific literature in support of their assertions - about 1/3 of every page is journal citations.
* They write clearly, and are clearly motivated by a desire to share the keys they've discovered for better health.
* Time after time, while reading, I exclaimed "so *that's* why!" - there's an overarching framework they build, and after reading it I have a much broader and deeper understanding of health and nutrition.
The changes I made were:
1. Eat a modest amount (15-20%) of calories as carbs from what they call "safe starches" (rice & potatoes in my case.)
2. Eat a large (~70%) of calories from fat. In particular, I consume dramatically more butter (kerrygold!), and I've added a fair bit of coconut oil too.
3. (As a result, the amount of protein I eat has dropped somewhat.)
4. Supplementing with a mix of the vitamins they recommend.
5. Doing a 24-hour fast once a week.
Results: (after 1.5 months or so.)
1. I'm no longer "brain-dead" and unable to think in the evenings after work.
2. I no longer have fruit or chocolate cravings.
3. I'm much happier, and wake up looking forward to the day.
4. I've been much more social.
5. The extra starch has not resulted in weight gain. (I always gained weight when eating carbs before.)
6. It looks like the fasting (which I've never tried before) is helping my alertness and also contributing to healthy weight loss.
It took less than a week for me to notice dramatic changes. The diet guidelines are straightforward and fit on a page, but the explanatory material is priceless. The Jaminets post on an ongoing basis at their perfecthealthdiet dot com blog as well.
I can't recommend this book highly enough.
The authors base their prohibitions of grains, legumes and vegetable oils on the concept of toxins inherent in these foods which cause various forms of damage to the body. However, they do not address the fact that environmental toxins accumulate in fat tissue, so unless you're eating animals that ate food that was never touched by pesticides, drank filtered water, lived in uncontamined bodies of water, or breathed filtered air, you're eating the chemicals that accumulated in their bodies. Animal liver, which the Jaminets recommend eating weekly, will contain even higher levels of toxins than fatty tissue, because the job of the liver is to filter toxins. Even though I eat only naturally-fed, humanely-raised animal products, I try to protect myself from the environmental toxins that will inevitably end up in those foods by taking chlorella and regularly going to the sauna. A good detox strategy is an essential part of modern-day paleo eating on our filthy planet. Within the context of our food system, it is certainly not true to say that "animal foods are generally non-toxic" (p.120).
I believe that the only mention of environmental toxins in this book is a recommendation not to eat tuna and swordfish because they are more likely to be contaminated than fish such as salmon and herring. But then the Jaminets go on to recommend eating farmed salmon, which researchers have found to contain much higher levels of PCBs, dioxins, and pesticides than wild salmon. The researchers, at the University at Albany Institute for Health and the Environment, recommend limiting consumption of farmed salmon to once or twice a month, based on EPA guidelines. (The Jaminets would have you eat up to a pound a week).
Farmed fish is acceptable to the Jaminets, as is feedlot beef, because it is naturally low in omega-6 fatty acids. And while they say it might be nice to buy pastured poultry and eggs, because the EFA ratio is better, it's more important to limit your consumption to a few times a week. According to the Jaminets, "animal foods should be selected for their fat content" (111). There is no discussion anywhere in this book of any other health problems associated with eating factory-farmed animal foods, and not a whisper of any environmental or moral reasons to choose naturally-raised animal products. It seems the Jaminets have focused their research so narrowly on technical questions of nutrition, that they really don't know much about the larger context of food production. For example, they seem to think that free-range chickens eat only "vegetables and insects, not cereal grains" (p. 110), but it's really not possible to raise healthy pastured chickens without supplementing their diet with feed. And in encouraging vegetarians to eat eggs and dairy, they claim that "no animals are killed to obtain these foods" (p. 269). As every vegan knows, almost all male chicks and calves in the egg and dairy industries are killed. They've never heard the slogan "veal depends on dairy"? They're not going to convince any vegans this way.
Animal products contain some inherent toxins too: considering the vast amount of research that went into this book, it's hard to believe that the authors missed the news about heme iron (the kind found in red meat): it has been found to form carcinogenic compounds in the gut (although research is inconclusive yet about whether eating fresh, unprocessed red meat causes colon cancer). However, this damage has been observed to be countered by the presence of chlorophyll in the gut. So to protect myself from this toxin, I always eat green, leafy vegetables at the same time I eat red meat. The authors do suggest always cooking meat with vegetables, but a more balanced book would have discussed the toxicity of heme iron. They do mention the opioid-like peptides, allergens, and naturally-occuring hormones found in milk, and they warn against copper build-up from eating too much beef liver.
In addition to environmental toxins, anyone contemplating buying some random piece of meat at Kroger's should know what else is likely to be in there: antibiotics and hormones, dyes, additives, etc. Oh, and that it was irradiated to kill the nasty things that result from feeding animals food they weren't designed to eat and from filthy industrial slaughterhouses. But if we are to believe the Jaminets, it's perfectly safe to eat animals that have eaten GMO corn and soy, although we ourselves should not eat anything genetically modified. According to them, "the best way to detoxify genetically modified grains" is to "let animals eat them first" (p. 156). In this heavily foot-noted book, this statement conspicuously lacks any references, such as studies comparing the tissue of animals that ate GMO feed vs. non-GMO feed. The Jaminets did, after all, just get done telling us that "such is the complexity of biology that seemingly innocuous genetic alterations can have far-reaching effects" (p.156).
I noticed a few other convenient inconsistencies which raised a flicker on my BS-detector and reduced my trust in the authors: on page 75 we read that Americans eat 3770 calories a day (roughly accurate, as of 2002, according to the UN Food and Agriculture Organization); but on page 174, to bolster their argument that Americans are undernourished, they claim that the average male "modern office worker" eats 2560 calories per day and his female co-worker a mere 1760 calories. In the section on grains, they tell us that because eating wheat germ increases stool weight, that means that eating wheat causes "large amounts of food to be excreted instead of digested" (p.123), although anyone who has read the section on fiber might wonder if that extra stool weight is actually made up of gut bacteria that proliferated feeding on the fiber. And it was just plain weird to see them recommending spirulina as a source of long-chain omega-3s for vegetarians, since spirulina is known to produce neurotoxins, something you'd think the authors would know about.
For anyone interested in paleo-style eating, I do recommend this book for its fascinating technical content; however, it needs to be placed within the larger context of industrial food production. There are many books covering that subject: Fast Food Nation and The Omnivore's Dilemma go in-depth; The Butcher's Guide to Well-Raised Meat gives a quick overview, and tells you what to do with your relatively non-toxic, ethically-produced meat.
It is probably the best researched and most well written nutrition book that I have ever read. Not only did a huge amount of research go in to creating the guidelines, the science and rationale is incredibly well explained. The strategies in this book are, for the most part, not particularly new to someone who has been studying evolutionary/ancestral nutrition, but are better explained and implemented than other books, and is an incredibly powerful for improving health.
This book is THE most important tool you can give to someone who is suffering from a chronic disease of almost ANY type. The body cannot health itself, from metabolic damage or chronic infection, while it is constantly ingesting food toxins or is malnourished. The Jaminet's do a fantastic job of explaining why and how to do these exact things to heal yourself.
The basic ideas are to eliminate foods that humans are not well adapted to, primarily
1. Vegetable/grain/seed oils
2. Fructose and excessive sugar
3. Cereal grains
and then to replace them with foods abundant in micronutrients.
I have only one wish for this book. Although the primary aim is health and longevity, I wish it had more information on specifically maximizing physical recovery and sports performance. This is not a criticism, as it is outside the scope of this book, but I would be interested to hear the author's ideas on this.
If anyone you know is suffering from a health disorder, chronic disease, or just wants to enjoy a higher quality of life, get them to read this book.