Monthly Archives: July 2012

The Paleo Guide to Japan, Part 2: Convenience Stores

Alright, so… before I start to shame you into submission with high-and-mighty Paleo authority, I should probably mention that I loves me a convenience store. They’re just so… convenient. They’re everywhere, you just walk in and pay money and they give you pre-made food and hot coffee or tea and they have literally every kind of sugar you could possibly want. How freakin’ awesome is that?

Well… honestly? It isn’t that great. My main message in this article is going to be that, if you’re eating out of a combini, you’re probably making a compromise with your food, and we don’t really want to compromise when it comes to our health. Further, just walking into a combini you are subjecting yourself to about a hundred million temptations (approximately). My mentor (even though we’ve never met, he doesn’t know my name, and I’m convinced he doesn’t like me) Robb Wolf would be quick to remind us that we are not naturally wired to resist temptation; the more you expose yourself to the opportunity to ‘cheat, just a little’ the more certain it is that you’re gonna’.

Further, combini (in the plural) lend themselves more to snack-ing than meal-ing. If you look back through the Introduction to Paleo, you’ll see a paragraph that starts “EVERYTHING”. Read that again, and ask yourself before you walk into the store “what am I doing here?” I have no problem with “I’m getting myself a coffee for my morning commute” or “I’m taking my only opportunity to eat in 16 hours” as reasons. But if you’re walking into a combini because it it’s convenient and there and brightly colored and welcoming and warm (or cool), perhaps you’d consider laying off, or sticking with water?

There are many of us who, without access to convenience stores might have to miss a meal or two a day. Even for those of us who try to plan our food for every contingency, days where there was no meat defrosted, or lunch caught fire in the pan, or our significant-other became a significant-bother by being deathly ill and wanting us to be there when they died, almost always lead to combini-bought meals. This guide is going to be a ‘how to make the best of a bad situation’ list, and I’ll go in order of best choices to worst.

Top Class

… is almost all drinks, sadly. Again, I would love to tell you that combini are going to be there for you, selling meat and veggie kabobs cooked over an open flame and seasoned with Robb’s sweat, but they don’t.

  • Water
  • Tea, unsweetened (green tea is almost guaranteed to be ok; black tea often is sold as ‘milk tea’ and is not only ungodly sweet, it’s also full of, yes, milk)
  • Coffee, black (if it says ‘black’ in English on it, it’s almost always fine. I have seen a few brands with black-sweetened coffees, however. If you’re suspecious about the coffee can you’re picking up, look for the kanji 無糖 (mutou, no sugar). If it isn’t sweetened it will always say so)
  • するめ (surume, also called あたりめ ‘atarime’). Surume is dried squid, sold in packages often near the nuts, jerky, and little sembe-and-nuts packages. Note that surume comes in two flavors: the sweetened, soft, kinda’ fluffy kind (which is essentially squid-candy), and the hard, chewy, nearly flavorless kind. It’s that second, the consumption of which is kind of like chewing on salted bark, that works for us as a perfectly acceptable food choice: it’s just squid and salt. Further, despite my less-than-glowing review of the taste, it actually grows on you: once you’ve started in on a bag, it’s hard to stop. For me, it isn’t that I start liking the taste; I just can’t stop eating it. #yourexperiencesmaydiffer. *Note in Editing: I’ve since found the supposedly salt-and-squid only surume with sugar in it. FUCKERS.  Look for 砂糖 in the ingredients list.*
  • Hardboiled Eggs. Where available (and if they are they’ll be in the cooler-case on the back wall with the bento) these are fine, but don’t be fooled by similar products: you’re looking for hard boiled eggs still in their shells. Everything else is probably sugared (like tamago-yaki) or worse.

2nd

  • Macadamia Nuts
  • Salted Meat-Packages including things like タン – ‘Tan’ – tongue or 砂肝 – ‘Sunagimo’ – gizzard; these often have sugar in them, but not much. In a similar vein 生ハム – ‘Nama Hamu’- ‘raw’ (not really raw, just cold) ham and bacon, while containing some sugar, can be eaten as is.
  • Hot-Dog-on-a-stick-s (provided they are gluten-free. For me, 7-11 and Family Mart have been fine, but if you’re not sure, stay away)
  • Some Salads (you’ll have to leave off the dressing in favor of mayo or nothing at all)
  • Dark Chocolate (75% Cacao or more)

Are nuts paleo? Yes!… and no. The nuts themselves are very much in line with what your ancestors ate. The amounts and speed at which they can be consumed, shell-less from a plastic bag, aren’t. If you have, as Robb says, “realized the difference between your mouth and a vacuum cleaner”, eating some nuts, especially the well-fat-balanced macadamia nut, is fine and can actually be good for you.

Careful with salads! They may have croutons of some kind stuck in them, the shrimp on them might have been battered and fried or someone might have come along and sprinkled breadcrumbs on them before you showed up. Why? Just to make your life harder I have no idea. Dressings are universally doubtful: your best bets (mayo or caesar) drop your salad from 2nd firmly into 3rd, and dressings like Goma or Wafu (Japanese style) take your salad right off the board. Further, because of the vague-ness of labeling, it can sometimes be hard to figure whether the salad itself has wheat in it, or if it’s just the separate package of Wafu dressing. In recent months, in 7-11s, I have found nutrition labeling that separates the salad from the dressing. We are grateful 7-11. The gods don’t smile on paleo-vores that often.

3rd

  • Slightly Sweetened Coffee (should say 微糖 ‘bitou’ on the label)
  • Beef Jerky, if it’s gluten free (this is rare. Most have soy sauce -醤油 or しょうゆ in them, which has wheat in it. This is one of those products you just won’t be able to eat safely without reading the back of the package. Look out for soy sauce, above, and 小麦-komugi, wheat)
  • Sweet Surume (see above)
  • Nuts (except peanuts)
  • Cheese
  • Yogurt (full-fat, if you please)
  • Dark Chocolate (less than 75% Cacao)

4th

  • Tamago-yaki, if it’s gluten free, as in jerky above (you’ll have to check the package, they’re all different, but generally have sugar in them)
  • Full-sugar Coffee
  • Pickled veggies
  • Sembe, sembe with peanuts, etc
  • Peanuts

5th

  • Onigiri (rice-balls. Some varieties have soy sauce and thus wheat and should be avoided)
  • Sushi (no Inari-zushi (the little guys wrapped in fried tofu, they have wheat in them).  Sorry)
  • Fruit Juice If You Must (#diabetesinacup)

I honestly can’t think of a reason to eat anything below this short of zombie apocalypse. Amongst the last group I’m sure there are still distinctions that can be made: soba vs. udon, bento with rice and meat with soy sauce vs. pre-fab burrito etc etc, blah-blah. It feels like splitting hairs to me: you don’t care (so why make distinctions?) OR you don’t know the difference between this stuff and real food OR you’re actively trying to kill yourself. If you’re any one of those three, I’m not writing this for you, and you’re wasting your time reading it. Go away.

Yoroshu ni,

Mori

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パレオ案内、パート2:コンビニ

色々と責める前に、私もコンビニが大好きと告白しておくべき。然し便利だね!しかも何処でもあるし、入って払えば直ぐ食べれる物、ホットコーヒやお茶は貰えるし、糖分のあらゆる形がおいてある。最高だね!

好きと認めつつも、正直これはそんなに素晴らしくない。本文の主なメセージは、コンビニで食べると恐らくあんまり良くない物は食べているが、健康で妥協はしたくない。その上、コンビニに入る事自体で、約1億回も誘惑にさらされている。私の恩師(私の名前さえ知らないくせに言うけど)ウルフ ロッブ先生は心理学的に、誘惑に対して人間は弱いと良く思い出させてくれる。「少しだけ食べちゃおう」と気を緩む機会が多くなればなるほど、実際に食べちゃう可能性が高まるのが事実。

将又コンビニではちゃんとした食事では無く、間食する事が多いでしょう。以前、「因みに食べるものは全て」と言った段落があった。再び読んで頂いてから、コンビニに入る前に「ここに何しに来たか?」と反省して頂きたい。「通勤付きのコーヒを買いに」か「この間の16時間で食べていなくて、その問題を解決しようとしている」は勿論問題ないけど、もしも理由の中に「便利だから」とか「楽しそうで暖かそう・涼しそう」が入っていたら、止める事か、お水だけにする事は考えて頂けない?

然し、コンビニが無ければ一日殆ど食べられない日がある人はたくさん居ると思う。食事について毎日一々計画している人(私を含む)にも、肉が解凍していない日、ランチを忘れた日、作っている最中で火事が起こって食べられない日、恋人や配偶者が死にかけている日は主にコンビニランチになる。このガイドは「悪い状態のベスト」一覧の形で、最良から最悪へと言う順番で行こう。

1位

…と言う区分は殆ど飲み物。コンビニはウルフ先生の汗で味付け、肉と野菜だけのケバブを焼いてくれて、いつも支えてくれると言いたいところけれど、残念ながら実際はそうでもない。

  • お水
  • お茶(無糖)(ミルクティや他の砂糖が含まれている飲み物は含まない)
  • ブラクコーヒ(無糖)
  • するめ(あたりめ)。するめの中に2種類がある。1つは甘くて、柔らかい。もう1つは固くて噛み辛くて味気ない。二つ目、塩付けられた樹皮のような味がする方が最良食べ物、何故ならばイカと塩しか入っていない。将又、私の説明が美味しくなさそうくせに、食べるのが癖になる。味が好きになると言う事では無く、食べるのが止められない。読者の経験は違うかも知れないけど・・・ 因みに、イカと塩だけと思っていたするめ、砂糖が入っているものを発見した。気を付けてください。
  • ゆで卵。あるのなら、弁当が入っているケースのに置いている。これは大丈夫が、似たけど違う物はある。殻のある、ゆで卵が欲しい。それ以外は恐らく卵焼きみたいに砂糖か、より悪い物質が入っている。

2位

  • マカダミヤナツ
  • フランク(小麦が入っていない物のみ。自分には今まで7-11とファミマトのは大丈夫だったけど、解らなければ避けた方がいい)
  • 特定したサラダ(ドレシングを除く)
  • ヨーグルト(低脂肪ではないもののみ、あんまり見かけない)
  • ダークチョコレト(カカオ75%以上)

木 の実と言うのは、いかにパレオか?まあ、パレオだけど、パレオでも無い。木の実自体は我々の原始人先祖が食べていた物に同じけど、現代の殻なし、プラシ チック袋から食べられる量は似ていない。ウルフ先生が良く言う「口と掃除機の違い知ろう!」と言う事を理解している人に、少量のナツ、特に脂肪バランスの良いマカマミヤは健康に良い。

サラダに気を付けてください!クルトンとか、パン粉が付けた海老とかが乗せられているかも知れない。何で?人に迷惑を掛ける為 解らない。因みにドレシングは基本的に疑わしい:最も良いドレシングも2位から3位までに落とすし、和風や胡麻などは完全にNG。将又、ラベルが曖昧せいで、サラダに小麦が入っているか、ついてあるドレシングだけに入っているか解らない場合もある。悲しでしょう!最近7-11ではラベルがサラダとドレシングを区別してくれている。感謝します、7-11よ!アリガトウ!パレオ人に神々が笑む事は珍しい。

3位

  • 微糖コーヒ
  • ビーフジャーキ、小麦が入っていなければ(これは珍しい。主には醤油が入っていて、醤油に小麦が入っている)
  • 甘いするめ(以上の通り)
  • 木の実(落花生以外)
  • チーズ
  • ダークチョコレト(カカオ75%以下)

4位

  • 卵焼き、小麦が入っていなければ(色々あるから、確認するしかない)
  • 甘いコーヒ
  • お漬物
  • 煎餅、煎餅とピーナツミックス等

5位

  • 御握り(特定した物は醤油が入っていて気を付けた方がいい)
  • 寿司(稲荷寿司は醤油が付けられたから駄目)
  • 果汁

ゾンビが出てくるアポカリプス以外、これより悪い食べ物を食べる理由は私には考えられない。この区分の中にも区別はできるかも知れない(うどんかそば?普通の弁当かブリット等々)けど、する興味がない。そこで気にしている人は恐らくこんな物の違いが解らないか、気にしないか、積極的に自分を殺そうとしている。そんなものなら、あなたの為にこれは書いていない。

宜しゅうに

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The Paleo Guide to Japan, Part 1: Supermarkets

The unparalleled River Cottage Meat Book by Hugh Fearnley-Whittingstall

Food (by which I mean ‘whole food’ or ‘real food’, as in the phrase ‘just eat real food’ or ‘jerf’ — things you should be eating) in a supermarket is mostly located around the outside; the stuff in the middle, the stuff that doesn’t go bad, should be almost entirely ignored.  I recommend not even walking down those isles, if you can help it: Brain-study in humans tells us that WE WILL LOSE when we try to fight off temptation every day.  You will go back and eat those cookies if you have to tell yourself ‘no’ every-fucking-day or every-fucking-week.  Avoid the confrontations that you are doomed to eventually lose.  Some things cannot be helped: olive oil is probably located in an isle across from a bunch of delicious looking dressings and sauces.  Be focused on what you’re there for and you can skip the process of figuring out which dressings/ sauces are ‘less bad’ and having to turn over each and every bottle of goma-dare to read the ingredients.

Meat: In Japan, shopping paleo on a budget is all about finding meat that is cheap per 100 grams. If you’re interested in thrift, stick to cuts of meat that are cheap (chicken from Brazil, beef from Australia, pork from Japan and minced meat have been staples for me, but a lot of that depends on the supermarket itself, you’ll have to look at each and take advantage when you find good prices). If you have the resources, look for well-marbled (lots of white veins in the meat, as in the ones pictured above) beef and pork especially, that isn’t vac-packed (this is a flavor thing, your meals will taste much better if the meat you’re eating has been handled correctly). Avoiding chicken where you can (because of the poor omega-3 to omega-6 ratios in the fat of grain-fed chicken) can be helpful if you have the budget for it.  I do not.

Fish: I find fish to be an expensive-per-calorie meal, that is, they tend to cost a lot for the amount you actually eat. That said, they’re great for you, especially salmon and tuna. Making them a weekly (or more) habit will improve your overall health, if you have the resources. Even if it isn’t one of those two, fish are full of vitamins and minerals and well-balanced fats that make for well-running humans in general. One warning: be careful of canned tuna, which is often packaged in soy oil, or as I like to refer to it, “the devil’s shit”. Devil’s Shit is on your list of “Don’ts” from my Intro (where it says don’t eat any oil that doesn’t come from avocado, coconut, meat or olive).

Veggies: umm… Yes? is the best advice I can come up with. Getting as much as you can get in terms of variety of colors, shapes and tastes will make your meals more fun and more appetizing for those with the money, and honestly, veggies, almost no matter what you buy, are not going to be the most expensive part of your shopping trip. If you’re severely limited by money, focus on onions and dark leafy greens (spinach is often the cheapest and most available). Carrots can be helpful filling-in stir-fries and curries.

GET EGGS. Get good eggs if at all possible. Even if you’re getting the best-quality eggs, the “mori no tamago” (森の卵), there is no place else in the world you’re going to get two meals or more of protein for 300 yen. For people on a budget you can get by on just eggs, depending on your ability to make do with the same meal over and over (I’ll get to this more later, but for the most part the ‘budget’ excuse for not eating Paleo doesn’t fly with me.  Most people can eat healthy food every meal for under a thousand yen a day.  It just requires being an adult about your food, and planning ahead)

Get spices. Find the spice rack in your supermarket and buy one of everything.  Try each, with salt, on your meat or in your eggs. Find things you like. Experiment.  Find combinations that you enjoy eating, because your days of eating _whatever_ doused in “make-anything-taste- good-sauce” are over.  Here are a few of mine to get you started: Basil and garlic, with whatever it is cooked in olive oil; red pepper, habanero (go easy at first, it kicks!), paprika (not to be confused with colored peppers, which are not spices — I picked up on that myself!), oregano, garlic, coriander and black pepper for a Mexican-flavor that works well with ground beef and tomatoes; cinnamon on sweet potatoes and ground beef; curry POWDER (i.e. not premade, which includes blocks for boiling/ making Japanese curry), which you can also make on your own with cumin, coriander, cardamom, turmeric and cinnamon in whatever amounts please you. Also, and this offends some paleo folks, but I put salt on almost everything I cook. I perhaps wouldn’t recommend that to someone who’s having a ‘lowest blood pressure’ race, but my bp is 105/50. You may find that to get a bp less than that you need to cut out the salt. If you do, I feel for you.

Get olive oil. Also, if you’re feeling like it, some coconut milk is always fun and makes a very tasty curry base.  Coconut flakes (unsweetened of course) are a fun thing to add to stuff, but they’re generally only sold in specialty shops and are pretty expensive.

Drinks: as I said in the Intro to Paleo, nothing with calories, which leaves you with coffee, tea and water, which are all great. The big mistake I made, however, was buying mugi (麦) cha to make my water-drinking experience more fun.  Mugi=barley=grain.  I felt like such a moron when I realized.  Don’t be me.  On the same level, many of the mixed Japanese teas have mugi in them: Jurokucha, Sobacha and Sokenbicha are good examples.  Check before you buy.   If you’re looking for a non-caffeinated drink that has no sugar, Oolong is the only thing I’ve been able to rely upon consistently, and it’s a staple whenever I’m out.

Addendum: I was recently informed that Oolong has caffeine in it, somewhat more than green tea, in fact.  For those (like me) effected strongly by caffeine, it looks like we’re officially down to water.

Things to look for as ‘off-limits’ on warning labels (in descending order of evil):

  • 麦 – wheat (common examples: 大麦、小麦粉)
  • 大豆 – soy (How this came to be thought of as protein beats the fuck out of me)
  • 乳 – dairy (this is, at times, ok, but for the most part it just means that something was made from some over-processed dairy and we don’t want it)
  • カタカナ - (really any katakana word on a food-label means ‘something that was invented in the past 20 years that we’re pretty sure causes cancer’.  Besides which it’s usually just sugar by a different name)
  • 糖 – sugar (as in 砂糖、果糖 etc.  There are many kinds, none of which works for us, strictly speaking. Honey (蜂蜜・はちみつ), 水あめ (mizu-ame, corn syrup), maple syrup, Agave etc fall into this category, and when we’re opening up our diets and ‘having a little fun’, is the first one to go)

Things that can cause allergic reactions in some people are listed at the bottom of all ingredients (材料)lists. 大豆 (soy) and 小麦 (wheat) will be listed there if they are in what you’re looking at, along with a bunch of other stuff you may or may not care about.

Here’s some things that you don’t have to check, ’cause I already did it for you:

Stuff with hidden wheat (小麦):

  • Soy Sauce (which can sometimes be found without wheat, with “小麦を使わない” or “小麦不使用” written on the front of the package.  This can be good for kicking up your heels and having some sushi or making your own sukiyaki)
  • Ponzu (made with Soy Sauce)
  • ‘Sauce’ (what this is in English?) like you find on yakitori etc. Most will just say ‘たれ’ or ‘sauce’.
  • Salt-Sauce (塩たれ) on Yakitori.  Buying yakitori must be done from stands or restaurants for the most part, ordered with salt.
  • Pre-made foods (with very few exceptions)
  • Goma Dressing/Goma Dare
  • Wafu (Japanese-style) Dressing
  • Italian Dressing
  • Okonomiyaki Sauce
  • Pre-made curry/ curry blocks
  • Pre-made stew/ stew blocks
  • Pre-made nabe soups (nearly all)
  • Beef Jerky (not always, but many times)

Stuff with hidden Soy (大豆):

  • Mayo (but you can make your own at home with olive oil! … though I’ve never been successful)
  • Canned Tuna (WHY GOD WHY?)
  • Beef Jerky (not always, but sometimes)
  • Miso (I guess this should be obvious, but sometimes it isn’t. If you are going to indulge in soy, I understand miso to be the healthiest choice: fermented, which promotes good bacteria growth in your intestines (which is good) and helps kill the lectins in the soy (which is also good). I don’t recommend eating a bunch of miso, but it’s the best of a bad, bad world of soy)

Stuff with hidden Sugar (糖):

  • Ketchup (can I really call this hidden?  You people do have taste-buds, right?)
  • Some mayo (especially ‘light’ mayo. FUCK YOU LIGHT MAYO. NOBODY LIKES YOU)
  • Nearly every salad dressing or sauce
  • Pre-made nabe mixtures, regardless of flavor
  • Kimchi/ other pickles
  • Dried fruit (not always, but often)
  • Beef Jerky

A final warning about the Supermarket:

The things you want are the things that don’t have a list of ingredients on the back. You ought to be able to tell if something is paleo before you pick it up for the most part: it’s a piece of meat or it’s an onion or it’s a bunch of spinach or it’s a bottle of olive oil. If you’re not sure until you read the back of the package, I’d be willing to bet you’re going to be disappointed.
Yoroshu ni,

Mori

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スーパーへのパレオ案内

The unparalleled River Cottage Meat Book by Hugh Fearnley-Whittingstall

食べ物(と言うと食べるべきもの)殆どの場合はスーパーの片端に置かれている。中央部の腐らないものは全 て無視するべき、むしろ、できればそのコーナーに行かない方がいい。心理学によれば、毎日の誘惑に結局負けてしまう。毎日「それを食べない」と自分に言わなければならないのなら、結局食べちゃう。何れ負ける戦いは避けた方がいいね?あいにくオリーブ油は美味しく見えるタレとかドレッシングの隣に置かれている。買いたいものだけに 集中すれば「どっちがより悪くないか」と思い、一つずつラベルを読まなければならない事を避ける事ができる(時間稼ぎで教えて置く:より悪くないのはマ ヨネーズ、シーザーとフレンチドレッシング)。

肉:日 本では、経済的な買い物のし方は100グラム単位で安い肉を見つけること。お金が心配なら、安い肉(ブラジルの鳥肉、オーストラリアの牛肉、日本の豚肉と挽肉は最 近安かったが、スーパーにもよる)はふところを助けてくれる。お金があれば、白身がいっぱいある牛肉や豚肉を探しだそう。家庭のサイフに余裕があれば、鶏肉も止めてもいい (鳥の肉は餌によってオメガ3対オメガ6の割合が悪いので)。

魚:カ ロリーを経済的に考えると、魚は高い、要するに食べる量の割に金を出さなければならない。そう言っても、魚は凄く健康にいい、特にサーモンとマグロ。お金 があったら毎週1食とかの習慣を身につける価値が充分ある。その二つ以外にも、魚はビタミン、ミネラル、良い油でいっぱいなので、食べるのが健康。1つ忠 告して置くけど、缶詰ツナに気をつけた方が良い。主にこれは「悪魔の糞」とも呼んでも良いで大豆油と詰めてある。「悪魔の糞」は「パレオ紹介」の「食べない」リストに書いてある。

野菜:「できるだけ多く」ってのは最も合っている助言。多色、色々な形、様々な味の野菜を食事に加える事によって食事は美味しくなる。野菜は主に安いが、金欠病の人は玉葱と緑葉っぱ(最近ほうれん草は安かったが...)に集中しよう。人参も炒め物とか、カレーとかに豊かな感じを与える。

卵を買おう:できれば質の良いのがいい。最も良いもの(私の経験では森の卵がいいかな)を買うにしても、300円で2食分の蛋白質は他では得る事はできない。本当に金が無く困っている人には、卵だけで何とか凌ぐ事はできる、何度も同じ物を食べるには飽きないなら。

香辛料を買おう:スパーのスパイスラックを見つけ、1ビ ンずつ買う。それぞれをちょっと塩と肉か卵で試してみる。その中、好きな物はきっと見つける。実験しよう。好きなコンビを見つける、何故ならば、タレで食べ物を美味 しくする日々は終わった。ニンニクとバジル、メキシコ風のスパイス、里芋にシナモン、カレー粉(カレーのルウではなく)などは個人的に好き。因みに、私は塩分を全く恐れていなくて殆どの料理に入れるのに、私の血圧は110/55の辺り。本当に低い血圧、例えば105とか102とか、を目指していたら、塩を止めなければならない場合もある。その人は本当にお気の毒。

オリーブ油を獲得しよう:気が向いたら、ココナツミルクは楽しくてカレーに加えるととても美味しい。ココナツフレークス(無論砂糖なしの)はも面白いけど、一般には特定したお店にしか置いていなく、高い。

飲み物:パレオ紹介に書いた通り、飲み物はカロリーないものだけので、コーヒ、茶と水はどれでも良い。然し、自分の最も大きい過ちは麦茶を買う事だった。もちろん麦茶に麦が入っている、バーカ。私の同じ過ちを犯さないでください。因みに麦茶は色々な茶類に入っている、例えば十六茶、そば茶と爽健美茶… とにかく買う前で確認しよう。砂糖が入っていない、カフェインが少ない飲み物を捜していたら、烏龍茶と禄茶にしか頼れなく、自分は外食する時に多く飲む。

ラベルの解読

以下はラベルに記載していたら、その食べ物はNG:

  • (大麦、小麦、ライ麦など)
  • 大豆 (なんで皆さんはこれ、蛋白質だと思っているのかは不思議)
  •  (時々これは大した問題じゃないけど、主にはこれはNG)
  • カタカナ (殆どラベルに書いてあるカタカナ語は「最近発見されて、癌の原因になるだろう」と言う意味である。しかも、大抵の場合ではこれは砂糖の別名)
  •  (砂糖とか、果糖とか…色々な種類があるけど、どれも基本的にダメ。蜂蜜、メープルシロップ、アガベーシロップ等は同類が、ちょっとダイエットを緩める時に、これを一番先に入れる。)

アレルギになりがちな物は全て材料リストの下に書かれている。大豆と小麦が入っていたらそこに記載される。

隠されている小麦が入った物:

  • 醤油(偶に「小麦を使わない」とか「小麦不使用」が書いてある醤油を見つける。すき焼きをどうしても食べたい時にこれはお勧め)
  • ポン酢(醤油が入っている)
  • ソース(お好み焼き、焼鳥、うなぎなどに使われているタレ)
  • 塩タレ(焼鳥の)焼鳥はお店から買い、塩で注文するしかない
  • 作ってある物(入っていないのが珍しい)
  • 胡麻ドレシング・胡麻タレ
  • 和風ドレシング
  • イタリアンドレシング
  • 作ってあるカレーとシチュー(ルウも)
  • 作ってある鍋のスープ
  • ビーフジャーキ(主に)

隠されている大豆が入った物:

  • マヨネーズ(オリーブ油で自分のマヨを作れるけど、私の試みは失敗であった)
  • 缶詰ツーナ(何で?!?!)
  • ビーフジャーキ(主に)
  • 味噌(時々日本人でも味噌は大豆って知らない人はいらっしゃる。また不思議なこと)

隠されている砂糖が入っている物:

  • ケッチャプ
  • 低カロリーマヨ(死ねよ、低カロリーマヨ。死ね)
  • 殆どのタレやドレシング
  • 作ってある鍋のスープ
  • キムチ、他漬物
  • 乾燥果物(主に)
  • ビーフジャーキ(全て)

最後の警告:

スーパーに置いてある物の中で私達が欲しい物は殆ど後ろに何もが書いていない物である。大抵の場合、ある物はペーレオかどうかは手に取る前から解る:肉、玉葱、ほうれん草の束かオリーブ油のボトルは皆そうである。後ろを読まないと解んない物は大抵がっかりさせる。

宜しゅうに

「先週、食べたばかりなのに!」

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An Introduction to Paleo

I feel somewhat… embarrassed… telling people how to eat and what to shop for, how to cook, etc. I hate feeling like I’m telling adults how to live their lives. That said, for those who are serious about trying to eat paleo I can tell you about my experiences and what I’ve learned. I know some of you are idiots, which probably cannot be helped.  For the rest of you: please, please, please, take this for what it is.

It should be noted that I am not part of a pre-agriculture reenactment club or anything like it. I’m just a guy trying to be stronger and fitter, to live longer and better while I’m here, and those are the things around which my advice is based. This is not a religion. What I’m saying is about how to tune your diet to make it the best it can be for your health, and has little to do with being more like a hunter-gatherer. If that was what someone wanted to do, my advice would be to learn to fish with spears and to get used to being dirty. Oh, yeah, and stop reading this: it was made on a computer and you’re probably reading it on a computer.

With all that out of the way… I recommend that people go whole hog, full paleo for AT LEAST 30 days, strictly, to start. This is an area in which I’m not going to be particularly forgiving: if you do not follow the recommendations, I’m not going to answer for your results. If you’re looking for someone to hold your hand through each ‘which is worse?’ choice… I’m sorry, but I have a day job. I would love to be helping people full time instead, but there are time constraints and I need my sleep.

Full Paleo goes as follows:

The Dos:

  • Meat and/or eggs and/ or fish in every meal
  • Veggies in every meal (I do not here mean corn or potatoes, we’ll cover them later)
  • Oil/Cooking fat from Coconut, Avocado, Olive, Meat/Eggs/Fish only (don’t worry about adding oil to things that don’t need it)

The Don’ts:

  • Grains and grain-like things in all forms, including rice
  • Legumes, especially soy
  • Dairy
  • White Potatoes
  • Corn
  • Anything with sugar, non-calorie sugar or any man-processed sweetener of any kind
  • Oils made from anything not listed above (what part of corn do you people think they are getting oil from, exactly?)
  • Drinks that have calories (including fruit juice, veggie juice, sweetened teas/soda etc)
  • Alcohol (there is no ultimately ‘good’ way to drink. I will write about how to drink and what to drink sometime in the future, but to put it simply no beer, to minimize damage try to stick to distilled alcohols with lemon or lime)

The Grey Area:

  • Fruit and Nuts (not a lot of either for anyone, not at all if you’re trying to lose weight)
  • Sweet Potatoes/Yams/Purple Potatoes etc (highly recommended if you’re involved in high-volume training e.g. daily running or CrossFit and ESPECIALLY after training, to be avoided if you do not train/ you’re trying to lose weight)

Supplements to do, if you can:

  • fish oil/ omega 3 (epa and dha) supplements (as you’re starting, and then gradually taking less and less as your fatty-acid balance improves; the brand “DHC” here in Japan makes the best omega 3 supplement in terms of amount of omega 3 per yen)
  • Vitamin D (for those who don’t go outside enough)
  • BCAAs, especially Leucine, for those involved in strength-training, have produced good results.   THANK YOU JOHNNIE.

Lastly…

EVERYTHING you eat should be considered a meal. That means two things: 1) every time you eat your food choices ought to keep these rules in mind. 2) don’t just eat to eat. Eat because you’re hungry and have time to have a meal, not because you’re bored and need something to do with your hands.

 Yoroshu ni,
Mori

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パレオ紹介

人にどう言う風に買い物や、料理をするべきかを教えるのがちょっと恥ずかしい。偉そうに聞こえない?...と言いながらも、本気でパレオを始めたい人の為に、自分の経験と習った事を述べる。

私 は原始人になろうと言うような真似はしない事に注意して頂きたい。あくまでも私は強くなる事、代謝を良くする事、生命を延ばす事しか目指していないの で、その観点から忠告したい。これは宗教ではない。私がこれから言う事は原始人になる為の忠告ではなく、健康に成って貰う為。原始 人になりたい人であったら、銛(モリ)での魚取りを学び、お風呂に入る事がなくなると覚悟すべき。そう言えば、これを読む事を止めたら?本文はパソコンで作られ、多分パソコンで読まれている。

始まりでは徹底的にパレオをする事が私の原則。これに付いて、私は自業自得と考えている。言う通りにしなければ、結果は解らない。「料理は二つあって、どっちがより良いか」と言う質問に一々に答える余裕が私にはない。申し訳ないが、他にも仕事がある。

パレオ(原始人のような)ダイエットは下記の通り:

食べる:

  • 肉、魚、卵の何れかを毎食
  • 野菜は毎食(トウモロコシと芋類は含まない)
  • 油脂類はココナツ、アボカド、オリーブ、肉・魚・卵からしか取らない(特に料理に加える必要ない)

取らない:

  • 穀物類
  • 豆類、特に大豆
  • 乳製品
  • ジャガ芋
  • トウモロコシ
  • 糖類(カロリーないの人工のものを含む)
  • 上記以外の油(トウモロコシからどうやって油を取っていると思っているのかな?)
  • カロリーのある飲み物(果汁飲料、野菜ジュース、糖分のあるソーダや紅茶など)
  • アルコール(結局、「良い」飲み方はなく、30日間禁酒して頂く。いつか「より良い飲み方」について述べるが、簡潔にビール抜きで、主に蒸留酒を飲むのが良い)

曖昧なもの:

  • 果物と木の実(誰でも少量を食べて良い、痩せたい人は全く食べてはいけない)
  • 薩摩芋・里芋・紫芋など(たくさんトレーニングしている人、例えば毎日のジョギング、クロスフィットに良いが、あんまりトレーニングしないか、特に痩せたい人は避けた方が良い)

できれば摂取したいサプリメント:

  • フィッシュオイル(魚の油)・オメガ3(EPAとDHA)。初めは普通の量を飲んで、ドンドン飲む量を減らしていく(DHCのDHA/EPAサプリメントは最も経済的に良い)。
  • ビタミンD(あまり外出しない人)

因みに食べるものは全て食事だと考えて貰いたい。とは言え、食べるたびにこの忠告を守り、暇があるだけと言う理由で食べないで欲しい。「お腹が減った」と「食べる時間がある」ので食べると言う事は良い。

 

宜しゅうに、

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WTF is ‘The Paleo Solution, Japan’?‏

It’s a blog. About solving (problems). Using the paleo diet. While in Japan. IDIOT.

Actually, I probably shouldn’t be scolding anyone for asking the first question I asked when looking at that name (especially since I wrote it). Point taken.

If you are living in Japan and trying to eat and live healthy, my efforts are for you. Japanese supermarkets and restaurants, friends, parties and convenience stores, unique alcohols and foods leave many with questions, and these are the questions I intend to devote most of my time to. I’ve been here a little while and have enough experience to feel like maybe some of that can help some people along.

Admittedly, I myself am somewhat… uncertain… about the worth of this blog. A blog aimed at people trying to take care of their health in Japan, in English and Japanese, sounds fun and useful. However my advice being what it is (err… let’s say ‘unconventional’) and me being who I am (mostly: an idiot who never amounted to anything), one wonders… nevertheless, there seems to be a deficiency in the marketplace, so to speak, and I will endeavor to fill it.

It should be noted that my work is in no way intended as a substitute for the great works of Robb Wolf (whose Book, Blog, and Podcast are the main inspiration for what I do), Lierre Keith, Chris Kresser, Matt Lelonde, Chris Masterjohn, Loren Cordain, John Welborn, Greg Everett or any of the other geniuses that make Paleo go. If you’re looking for the best stuff and you have the time, these are the guys to go to. For my English-reading-readers, many of the links to articles that I will be posting will be from these luminaries.

My language here (at least in English) will get… salty, I can almost guarantee it. I also might be kind of a dick (depends on who you ask). Forewarned is forearmed.

Lastly, while I will do my best to avoid politics, I also do not intend to be shy where food and politics mix. If some of my views differ from yours, I hope you can take them for what they are, opinions, and not feel slighted. None of my posts, whether you agree with me or not, are invitations to explore our pet theories in this area.

Yoroshu ni,
Mori

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