The Optimum Nutrition Bible

Dear Mr Holford,

I adore your book, think it’s amazing and would recommend most people to read it.

However. I take issue with your repeated statement that zinc is necessary for secretion of gastric acid, or that zinc deficiency is related to low stomach acid. Throughout the book you states things such as ”hydrochloric acid is released from the stomach wall [true], which is dependant on zinc. [what is? the stomach wall? or the acid?]. Hydrochloric acid often declines in old age [true], as do zinc levels [potentially also true]‘. Are the two related, though?

There’s a 1987 article titled ‘Zinc deficiency: its role in gastric secretion and stress-induced gastric ulceration in rats’ states: ‘zinc deficiency… increases gastric secretory functions’.

It is true that low HCL acid causes lowered ABSORPTION of zinc. Holford, you take it one step further (and maybe one step too far) to say that this causes a negative feedback loop as HCL/stomach acidity and zinc absorption negatively spiral. Can’t find evidence of this anywhere. In fact, studies say the exact opposite. ‘Zinc Salts Provide a Novel, Prolonged and Rapid Inhibition of Gastric Acid Secretion’.

My man P. Holford, I’d like to be able to email you about this one. Where you at?

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Oopsa daisy. (The bible + coconut syrup).

Thank you in all sincerity for your hard work and dedication to the cause of health in nutrition (despite your dependence upon supplementation),

~Angela.

PS. Also, Watermelon seeds don’t contain vitamin e, at least as far as I can tell.
PPS. FYI, PSA: The references for part 3 are numbered incorrectly, they’re staggered one out. So ref ’30′ is ref 29 in the back, etc. Cheers!

Chocolate pudding in a mug

Made a mudcake. It was amazing.

I really need to stop adding things into edible (the book) or it will never be finished. Seriously.

So I’m just gonna leave this here. It hasn’t been re-tested, just made it up the other day.

Have fun!

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1 C buckwheat
1 C almond milk
4-8 Tbsp. rice malt
1 1/2 tsp. baking powder
2 Tbsp. stevia powder
4-6 Tbsp. raw cocoa
1/4 C arrowroot flour
Stevia-sweetened dark chocolate

Step One. Pour into 3 small mugs, or 2 big mugs.
Step Two. Microwave seperately, 3-4 minutes.
Step Three. Melt sugar-free choc with a small amount of almond milk.

Serve in mug or up-ended on a plate, drizzled over with chocolate.

Chocolate is best melted in a bowl sitting in boiling water, to prevent burning.

Ponderings.

I have a number of questions which my reading and database surfing has left outstanding. Any leads, thoughts, or journal articles lurking under your beds? Post them below, please, thank you most kindly. x

  1. Raw food mono-mealers: Melon digests quickest, and needs to be eaten alone. Why? Reference please.
  2. Details from a good source of reference for the protein content of various vegetable, by calorie not weight. Where can I find this?
  3. Water-soluble synthetic fertilisers force vegetables to grow bigger quicker, apparently. How exactly? Reference please!
  4. Wondering: Can gluten prevent nutrient absorption, in the absence of sensitivities?(Jon Gabriel says ‘the gluten in the wheat screws up our digestion and inhibits our ability to digest and assimilate other nutrients’- what specifically?
  5. Fructose is metabolised in the liver in priority of other activities? Says who! (Apart from William Duffy).
  6. Stomach bacteria produce which B vitamins? *Apart from recycling B12.
  7. Is arrowroot a sedative when used herbally? (According to someone who is not a herbal doctor).
  8. What is the deal with water temperature- it burns calories if it’s colder? It’s slower to assimilate if it’s colder? The asians don’t do cold water, and I agree. But I’d like a reference either way. Thank you!

Responses can be posted below or by email: edibleangela@gmail.com. Go!
(and have a beautiful day x)

PS. 9. Low levels of stomach HCL can reduce absorption of zinc, but does zinc affect secretions of HCL? Patrick Holford says so. Another source, anyone?

10. Another one from optimum nutrition I see cut and pasted across the internet- where can we find more information on the studies by Kaspar Tropp which say that the human body protects enzymes until they reach the colon?

Literary Criticism

Yo! Long time no talk. In preparation for the publication of ‘Edible’ (plant-based, gluten-free, naturally sweetened, wholefoods!) I have been reading widely. And I mean, really widely. I have delved into the majority of the popular diets books, including D’adamo’s ‘Eat right for your type’ and Dr Atkins heart-stopping ketosis brilliance, and spent some time making out with ‘Healing with Wholefoods’ (Paul Pitchford) and ‘Eat to Live’ (Joel Fuhrman)… plus all the related sciencey literature along the way. Which brings us to now.

Page 125 of ’80/10/10′, a book by Dr Douglas Graham, an advocate of a raw, plant-based diet low in fat. He states that the saturated fat in coconut oil is artery clogging, which he then links to a scientific article. As a blessed individual with a university education, I have the luxury of accessing said article, in it’s entireity, via my university library. I read the whole thing. Nowhere does it say anything about artery clogging by coconut oil. The conclusion states ‘the results demonstrated the potential beneficiary effect of virgin coconut oil in lowering lipid levels in serum and tissues and LDL oxidation by physiological oxidants.’ Blood fat reduced, bad cholestrol less oxidised. So, uh, what?

Unfortunately 80/10/10 contains many of such, what I would consider ‘minor misdemeanors of fact’ or ‘creative exercising of poetic licence’. None concerned me as much as this one. Making counter-culture and anti-mainstream claims is wonderful, in my opinion. And noone knows anything for sure, really. The deeper you go down the rabbit hole, the deeper it gets. But presenting health claims as apparently supported by scientific literature, when the said literature says the exact opposite, is gross negligence. I would have liked to say so myself to Dr. Graham, but google didn’t know his contact details. Anyone?

I’m off to double and triple check my references, kids. Happy eating & Happy everything!

~AngelaImage

UPDATE. Page 153. ‘In spite of what we are told, consuming protein will not assist in the muscle building process’. Is that true? I’m not sure. The supporting ‘reference’ has nothing to add on the matter. :|

If I had to eat it every day for the rest of my life…

I don’t want to make any absolute statements here. Tastes change, and I am currently preferring simple foods due to the recent encounter with eucalyptus oil (don’t ask). But today someone asked me ‘If you had to eat it every day for the rest of your life, which vegan meal would you choose?’, and next to my current infatuation with banana on rice chia fruit bread, this curry was my answer. It is sweet and creamy without the inclusion of coconut milk. Although coconut is widely used as a dairy replacement for vegans, it is less of an option for those with allergies, or with various blood types, such as O. This curry is cheap, tasty and simple. It lends itself easily to adaptation and meets basic nutritional needs. Like beans, lentils are high in protein, but are much easier to digest. For those of you new to the glories of lentils, you may be surprised to learn (as I was) that although they are called red lentils, they will turn yellow when cooked. Who knew?

Anyway. Use a rice cooker to make this dish even simpler. You can chuck curry ingredients in the rice cooker and turn it on to cook. It will simmer without burning, turn itself down to superlow when it’s done (how does it know?!) and keep the food warm til I’m ready to eat. If cooking in a pan, fry an onion in oil, before adding the other ingredients. Add garlic at this stage as well, if that’s your thing. I omit these for simplicity.

Basic Red Yellow Lentil Curry
1 ½ C red lentils
3 ½ C water
1 tbsp. curry powder
1 medium sweet potato, chunks
fresh ginger, chopped
1 bay leaf (remove to serve)
Herb or celtic sea salt to taste

Combine all ingredients in rice cooker, walk away and enjoy your freeedom.

Options include sliced apple (sweetness to balance out the spice), zucchini chunks (this is almost a must), peas, or stir through baby spinach leaves through the hot curry prior to serving.

Nice on its own, or with pappadums. :)

Pumpkin Scones

nom nom nom.

1 1/4 C brown rice flour
2/3 cup arrowroot flour
1 teaspoons baking powder
1/4 teaspoon baking soda
1/2 teaspoon celtic sea salt
3/4 C organic kent puree (quarter, remove seeds, bake in some water until soft)
2 tablespoons coconut oil
1 teaspoon lemon juice
2 1/2 tbsp honey

Mix it all together, bake 15min @ 200°c, leave to sit.

Served here with cinnamon nuttelex and orange date marmelade.