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- Herausgeber: Hammersmith Health Books
- Kategorie: Lebensstil
- Sprache: Englisch
Dr Sarah Myhill has been helping sufferers from debilitating chronic conditions for over 30 years with an approach that combines all the benefits of current scientific knowledge and medical testing and treatments with an expanding appreciation of the importance of nutrition and lifestyle. Her book with Craig Robinson, Prevent and Cure Diabetes, saw her arrive at the conclusion that the diet we should ALL be eating is one that combines Paleo principles (eating pre-agricultural, seasonal foods) with Ketogenic ones (fuel the body with fats and fibre, not with carbs or protein). That book tells us WHY; now in this down-to-earth, highly practical cookbook, Sarah and Craig tell us HOW.
Das E-Book können Sie in Legimi-Apps oder einer beliebigen App lesen, die das folgende Format unterstützen:
Veröffentlichungsjahr: 2017
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To all those interested in improving their health both now and for the future I can’t recommend Dr Myhill’s PK Cookbook highly enough. I’ve had CFS/ME for a number of years and had failed to see any improvement in my health using conventional medical approaches. I was therefore intrigued to read Dr Myhill’s books all of which I found to be extremely informative, intuitive, backed by rigorous scientific studies and incredibly readable (and very witty too!). Within 48 hours of commencing the PK diet, symptoms that I’d had for years (headaches/migraines and gastrointestinal pain) resolved completely. Friends and family that I subsequently encouraged to also convert to a PK diet have enjoyed improvements in a range of health conditions including obesity, obstructive sleep apnoea, hypertension, recalcitrant skin problems, anxiety symptoms and IBS to name but a few. Starting the PK diet may seem daunting at first as it’s significantly different from the standard western diet but Dr Myhill’s PK Cookbook is incredibly easy to follow such that the nutritional changes soon become second-nature – and the recipes and meal ideas are delicious too. So my advice to anyone who’s contemplating the PK diet is simple – benefit from Dr Myhill’s years of experience and wealth of knowledge, take control of your own health and GO FOR IT!
Dr Christopher Afford MA MB BChir (Cantab) MRCS (Eng)
Although I knew intellectually that the Paleo-Ketogenic diet was what I should be doing, the prospect of attempting it was really daunting. I wouldn’t even have attempted it without Dr Myhill’s book, which anticipated my concerns and guided me through what I thought was going to be a difficult journey. It described exactly what to expect and how to know when one has arrived; I found it so much easier than I expected. The meal suggestions and recipes are quick and easy, but more importantly are tasty, substantial and filling. The bread and dairy alternatives mean that I can entertain friends at home without them realising that they are eating a PK meal. Within just a few days of starting the PK diet, I was surprised to find that my long term reflux symptoms had completely resolved. I had resigned myself to lifelong reflux medication, which had already contributed to osteopenia (thinning of my bones), but now I am delighted that I no longer need it. I am confident that this is a way of eating that I shall stick to for the rest of my life.
Dr Rowena Nicholson MB BS MRCGP General Practitioner
We’ve known Sarah for more than 20 years, both as a doctor to our daughter and now as a trusted friend. Her work has done much to help our daughter through many difficult times. It is well researched, simple to understand, and what’s more, effective. We have read and used her Prevent and Cure Diabetes book and have no hesitation in recommending this new work. We thank her for it and you will too.
Sarah is a force of nature… It must be down to what she eats!
Jules, Diana and Ellie Nancarrow Patients
This is a well written, comprehensive guide to the principles of the PK diet, full of tips and ideas with delicious and satisfying health-improvement plans that can be easily implemented. I appreciated being able to start the PK diet with a ‘no-cook no-preparation’ approach followed by introducing PK bread and salts. This diet will definitely be the foundation of my long-term health plan.
Olga Cary BA Dip CG Patient
the PK COOKBOOK
Go Paleo-ketogenic and get the best of both worlds
Dr Sarah Myhill MB BS and Craig Robinson MA (Oxon)
Dedication
SM: ‘To my lovely patients, who have been willing guinea pigs and most forgiving when my suggestions have not worked. However, in doing so, they have pushed forward the frontiers of practical medicine.’
CR: ‘To my Mum and Dad. From Mum I learned the power of imagination and wonderment, and to take your own path. From Dad I learned that if a job is worth doing, then it is worth doing well.’
Contents
Introduction
What is the PK diet?
The PK diet is a combination of the paleo diet (that which humans evolved into eating over a period of 2.5 million years) and the ketogenic diet.
In the Table on page xi we compare the pros and cons of nine different diets, including the PK diet, in order to demonstrate why this has the most significant health benefits.
‘The combination is more than the sum of its pieces’
better known as:
‘The whole is greater than the sum of its parts.’
Aristotle, 384 – 322 BC
The paleo or Stone Age diet
Of course, in Paleolithic, pre-agricultural times there was no single diet – local conditions would have dictated what could be foraged and hunted. The constant factor would have been that no foods were cultivated. However, at the present time we use ‘paleo diet’ to denote one that consists of natural, unprocessed foods and rejects grains and dairy. Proportions of macronutrients (carbohydrates, protein and fats) within this diet are not part of the definition.
The ketogenic diet
The body is remarkably adept at obtaining its fuels from a variety of foods. Carbohydrates are not essential foods – we can survive without them. The fuel which actually enters our mitochondria (the power houses of all our cells) is acetate. One can get to acetate from fat via ketones and from fermenting vegetable fibre in the gut via short-chain fatty acids as well as from carbohydrates and proteins via glucose. The ketogenic diet is one that results in the metabolic state whereby the majority of the body’s energy is derived from ketone bodies in the blood – the state of ‘ketosis’. This is in contrast to the state of glycolysis where blood glucose provides the majority of the energy supply. A person who is ‘keto-adapted’ is able to switch from burning sugar and carbs as a source of fuel to burning fat and fibre, which gives much longer lasting energy and stamina, of which more later. (Ketogenic diets have been shown to have remarkable benefits for a number of serious health problems, including epilepsy. The foods used in these medicinal diets tend to be highly processed.)
The combination
The addition of the ketogenic approach to the paleo diet has become necessary because modern paleo diets may be high in carbs and ignore the seasons. Whilst autumn paleo would have included fruits, honey, grains, nuts and pulses, these foods would have been absent for winter, spring and most of summer. During the winter, primitive man would have relied on meat, seafood and the accompanying fats as his staple foods – in other words, a ketogenic diet. To make use of this, he would have needed the ability to burn fats as the body’s principal fuel.
‘To everything there is a season…’
Ecclesiastes 3, King James V version, The Bible
The PK diet reflects the importance of burning fats and short-chain fatty acids as well as, or instead of, sugars, and the ability to swap between these options. What this means in practice is that the occasional seasonal excursion into autumn delights will do little harm to our health. Constant ‘autumn mode’ is fine in the short term, but damaging to health in the long term. Long-term ‘autumn mode’ results in metabolic syndrome – the loss of control of blood sugar that precedes the onset of type-2 diabetes. There is much more detail on this in our book Prevent and Cure Diabetes – delicious diets not dangerous drugs which gives the why of the ketogenic diet. This PK Cookbook delivers the how.
What follows in this book is what we should all be doing for most of the time – and as we age, we should spend more time in ‘winter eating mode’. This is because as we grow older, our internal metabolism becomes less efficient. Like an old car, we need the best possible fuel and regular servicing. So, for example, our ability to digest and absorb foods well and our ability to produce hormones (such as the adrenal and thyroid hormones) declines, so we must box clever and help our bodies as much as possible, not only to live long but also to stay healthy into our mature years, and so ‘live well’.
‘Dum vivimus vivamus’ – ‘While we live, let us live!’
The motto of Philip Doddridge’s (26 June 1702 – 26 October 1751) coat of arms. (Doddridge was an English nonconformist leader, educator and hymn writer.)
Table 1.1 summarises the pros and cons of nine commonly used but different types of diet – the ‘standard Western’, the paleo, the ketogenic, low-fat slimming diets, GAPS, vegetarian, vegan, allergy exclusion and PK.
Table 1: Comparison of diets
DietProsConsNotes: See our book Prevent and Cure Diabetes for details of all the below.‘Standard Western’Westerners no longer suffer from starvation, but this diet has little else to commend itHigh in refined carbohydrates such as sugar, fruit and fruit juice, potato, cereal, grains, and ‘junk food’Induces metabolic syndrome with all its complications including fatigue, obesity, diabetes, tooth decay, arterial and heart disease, cancer and dementia. Low in fat‘Fat is the most valuable food known to Man’ – Dr John Yudkin, Founding Professor, Department of Dietetics, Queen Elizabeth College, London
Increases risk of dementia (‘type 3 diabetes’)
Low in fibreIncreases risk of gut cancers Low in micronutrientsAccelerated ageing No ‘real’ fermented foodsThe consumption of live ferments extends longevity AlcoholHighly toxic and addictive High in the major allergens – namely, gluten and dairy.Food allergy and intolerance are estimated to cause ill health in over one third of Westerners. See our book Sustainable Medicine. Easy, convenient, cheap, quick……but addictive and toxicI believe that sugar and refined carbohydrates are more dangerous to health than smoking. They are more addictive because they are still socially acceptable.Paleo dietNo gluten grains
No dairy
No refined sugar Includes fermented foods
Avoids the major allergens that commonly cause irritable bowel syndrome, psychiatric conditions, migraine and headaches, asthma, eczema, arthritis and many other such inflammatory conditions.
See our book Sustainable Medicine.
Allows fruit, potato, non-gluten cereals and natural sugars. May be high in sugar and starch.This can induce metabolic syndrome. See our book Prevent and Cure Diabetes.Ketogenic diet, such as AtkinsHigh in fat
Low in carbs
High in micronutrients
Highly effective for reversing obesity and diabetes. High in dairy products……which are: a common cause of allergy; growth promoting (so increased risk of cancer); and a major risk factor for heart disease and osteoporosis. High in artificial sweetenersMany, such as aspartame, are toxic, triggering headaches, depression, seizures and attention-deficit disorder, as well as cancer and birth defects. In addition, sweeteners maintain the sweet taste addiction.Low-fat slimming diets Often rely on carbs as a fuel sourceThe body ends up in the ‘metabolic hinterland’ (see Chapter 1, page 3), unable to get fuel from carbs or fat. This diet results in fatigue, foggy brain and feeling cold and depressed, which is why it is unsustainable. It requires massive determination (which I, for one, do not possess). This diet does not switch off the carbohydrate craving and does not permit fat burning except through starvation; in the long term this results in yo-yo weight swings. Low in fatSee above. High in artificial sweetenersSee above.GAPS diet (see www.gapsdiet.com)A good step towards a PK diet……but allows fruit and cheeseFor some this diet will be sufficient to solve their health problems, but fruit, which it allows, is a bag of sugar and as potentially dangerous as the white stuff. The dairy products it includes are common allergens.Vegetarian dietsHigh in fibreMay be low in proteinProtein is essential for tissue healing and repair High in carbohydratesMetabolic syndrome is a risk – see above and also our book Prevent and Cure Diabetes. High in allergens such as dairy and glutenNot a good diet for the allergic – at least one third of the population suffer symptoms due to food allergy or intolerance. May be low in micronutrients such as iron and vitamin B12 VeganSee above for vegetarian, plus dairy-freeSee above for vegetarian with vitamin B12 being even more of an issue Difficult to eat sufficient fat Allergy exclusion dietsLow in allergensMay be high in carbohydrates Can become too restricted and calorie deficient The PK dietHigh fat
High fibre
Low carb
Low allergen
Rich in micronutrients
Low chemical and toxic burden
Not addictive
The starting point for preventing and treating most diseases, but not all; unfortunately it does not stop me falling off my horse; it just increases the desire to ride more!Initial difficulties to keto-adapt (that is, switch to burning fat as the major fuel) with a difficult passage through the metabolic hinterland. Get organised and change the habits of a lifetime!
Anti-social (because few others have woken up to the benefits of it)
All these problems are solved by turning the pages of this book… read on, my friend!1
