As with most other Earthly inhabitants, and as with most years, January is always a month of reflection, reflecting on the events of last year and the plans and anticipation for the year to come, along with the perennial screaming pleas from the weighing machine to “get the f*ck off me!”
I spent sixteen days off over the Yuletide period with the family, with good quality time alongside everyone that was allowed to be around the table, around the table. As is customary, we ate too much, drank in moderation but often and put on the inevitable hip inches. It’s allowed.
Now that the festivities are well and truly behind me, I instantly turned to my rack of well-being books, naturally gravitating to the paleo and meat-free tomes as a way to start shredding the excess pounds. As I did that though, my higher-self seemed to stop me dead in my tracks, as my lower-self was sending a very loud and clear message that other things needed to be considered this time.
My material body is in pain, as penned my times before over the years and in my last post, my tinnitus is absolutely raging at the moment and my recent venture into “mushroom stacking” wasn’t the only thing required to abate my invisible and subjective malady.
As the first few days in January are quiet, I took to the internet and discussions with my hippy friends to see whether other things may be needed. Commence Operation Detox!
Research and chatter has revealed that tinnitus is thought to be an inflammation of the inner ear (among other things) so a diet avoiding items that inflame to body (wheat being a classic example, our ancestral DNA was never meant to take it from the beginning, the agricultural revolution really does have a lot to answer for!) and to take items that are rich in anti-oxidants was the way to go. Not only that, but sodium also has a part to play in the downfall of our well oiled meat machine, too much salt can also play unwanted tin whistle tunes inside the head it seems.
Not only am I now taking a variety of supplements as outlined above (left stack of Lion’s Mane and Niacin for tinnitus – right stack of vitamin D3 and zinc for Covid prevention – yes it’s a thing!), my mind-body-soul coach “L” suggested that I get onto Anthony William (aka the Medical Medium), who has an interesting backstory of contacting “the other side” to provide nutritional advice to his clients and the general public. One of the main approaches in the morning is to kick start the detox process by consuming a flagon of celery juice. Let’s see what state the guts are in over the coming weeks, clean and gurgle-free I hope.
So here we are at the start of the New Year, regressing to a well established, free to all (no subscription required) and age old lifestyle and optimized way of life. Ladies and gentlemen, let me re-introduce you to The Mediterranean Diet!
Before launching into what that entails, two things spring to mind. Firstly, my wife lived in Sicily for a number of years before we met and recalled this morning that her diet / lifestyle whilst there was great and her joie de vive was never better (youth playing its part of course!). Secondly, I reminded myself to watch the video below, which was a Ted Talk I saw a few years back which gave some insights into several studies completed from various parts of the world, including Sardinia which for the geographically challenged is an island slap bang in the middle of the Mediterranean Sea. Whether we actually want to live to one hundred is a moot point, the take-aways from the talk are well worth taking note of:
The Mediterranean Lifestyle
Whilst the focus on the below is a scientific approach to food and drink, lifestyle choices do go beyond diet. As Dan mentions above, exercise (especially the use of natural techniques and not putting the body under too much strain/pressure), mindfulness (in whatever form of that suits) and community (traditional ways of exchanging ideas and information via verbal dialogue and body language, not via technology) all play their part too in the enjoyment and fulfillment of life as a whole.
The Mediterranean Diet:
A diet that is high in healthy plant foods and relatively low in animal foods (although eating fish and seafood is recommended at least twice a week) is a good rule of thumb to bring optimized nutrition. The following outlines the basic principles of what to eat and what to avoid:
Eat Often: Vegetables (tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots,, sprouts, cucumbers, fruits (apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches), nuts & seeds (almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds), legumes (beans, peas, lentils, pulses, peanuts, chickpeas), tubers (potatoes, sweet potatoes, turnips, yams), whole grains (Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta), herbs & spices (garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper), fish & seafood (salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels), healthy fats (extra virgin olive oil, olives, avocados and avocado oil), water & wine (red wine – one glass maximum per day) and tea (herbal or black tea without milk or sugar).
Eat Moderately: Poultry (chicken, duck, turkey), eggs (chicken, quail and duck eggs), cheese & yogurt (cheese, Greek yogurt).
Eat Rarely: Red meat (beef, pork, lamb, venison).
Never Eat: Sugar-sweetened food and beverages (incl. table sugar), processed meats (sausages, hot dogs), refined grains (white bread, pasta made with refined wheat), refined oils (Soybean oil, canola oil, cottonseed oil and others) and other highly processed foods (incl. those marked “low-fat” or “diet”, butter/margarine and various processed foods.
A low-sodium diet limits foods that are high in sodium (salt). Following a low-sodium diet will reduce the likelihood of high blood pressure, kidney disease, heart failure and hopefully in my case, tinnitus. We still need sodium in our diets for the salts lost during exercises and trips to the toilet, but moderating our in take is something to consider.
The recommended daily limit of sodium will vary depend on factors like gender and age, but generally speaking the daily recommendation is between 1.5g – 2g per day.
Nowadays, food labels tend to display the sodium they contain and a quick walk down the aisles at Morrison’s this morning revealed the same so it does become easier to calculate and regulate should you wish to be scientific about it.
Foods that have less than 5% of the daily limit of sodium are considered low in salt. Foods that have 20% or more of the daily limit of sodium are considered high in salt, and the following lists which food to avoid:
Processed Foods: Mixes for bread, biscuits, cake, and pudding, ready meals.
Instant Foods: Packet mash, cereals, noodles, and rice.
Packaged Foods: Stuffing, rice and pasta mixes, snack dip mixes, and macaroni and cheese.
Canned Foods: Canned vegetables, soups, broths, sauces, and vegetable or tomato juice.
Snack Food: Potato chips, popcorn, pretzels, pork scratchings, salted crackers, and salted nuts
Frozen Food: Ready meals, entrees, vegetables with sauces, and breaded meats
Meats / Cheeses: Smoked or cured meat, such as corned beef, bacon, ham, hot dogs, and sausage, canned meats or spreads, such as potted meats, sardines, anchovies, and imitation seafood, delicatessen or lunch meats, such as bologna, ham, turkey, and roast beef, processed cheese spreads
Condiments & Seasonings: Limit use of salt, such as such as garlic salt, celery salt, onion salt, and table salt salt. Regular soy sauce, barbecue sauce, teriyaki sauce, steak sauce, Worcestershire sauce, flavored vinegars, ketchiup and especially monosodium glutamate (MSG)
Bread and cereal: Choose breads with less than 80 mg of sodium per serving.
To keep the flavours up during cooking, replace salt with herbs and spices to foods instead of salt during cooking. No one wants to eat bland food, else the mind will wander quite easily over to the cookie jar (though if the above is put in practice, then it would be fine as it will be empty!).
Time will of course tell whether the above actions yield the positive outcomes and planned noise reductions inside my noggin, if at first you don’t succeed…