Tag Archives: jerf

パレオ外食案内

kanpai0日 本では外食をする事は伝統だけではなく義務で有る時、忘年会時期など、もある。パレオダイエットを食べようとしている人に、この時一体どうしたらいいん だろう?レストランに行かなければならないのであれば、レストランで食べるについて、できるだけ多く知った方が安全であろう。

然し、外食すると、大抵の場合はグループで行き、主に悪い妥協に追い込まれる。自分の経験から言うと、飲み会では最低限を守り、ダメージを防ぐのに目いっぱい。

この案内はレストランのランキング、良い所から悪い所へと言う順番で、それとアルコールについての一言。

正直に、私はやっぱり安全で食べるのに小さな嘘を付く事が多い。最多の嘘は「小麦アレルギがあります」。小麦は最も多く出て来るが、同じく避けたいのであれば(勿論避けた方がいい)大豆や乳製品等に対して使う事は有効だと思われる。だがこの「アレルギ」の点では友達に冷やかされることは、やっぱりある。「好き嫌いが多いな~」とか「アレルギは精神的なもんだよ」などと言われるが、この場合、彼らを無視するか、或いは彼らのような体形を持つかと言う2選択肢しかない。選ぶのに艱難はしない。

ベスト

この三つを選んだのは簡単にバランス良く食べられて、肉も野菜も簡単に手に入れることができるからと言う点だの上、店員は殆ど日本語が達者なので、食べ物に対する質問はより楽。

焼鳥

焼鳥はパレオダイエットに従って食べるのは簡単:焼鳥自体は塩で頼めば幾らでも食べられる。他においてある物の中に完璧な物(例:キュウリと胡麻油)と完全に駄目な物(例:唐揚げ、天ぷらなど)があるが、一般的に店員が日本語を話せて、食材から作るので何が料理に入っているの詳しいから、聞いてみるとちゃんとした答えは出て来るはず。一般に店員の中にも理解が欠けているところは三つある:醤油とダシとつくね。醤油は必ず小麦粉が入ってるから、小麦より醤油が付いてるかどうかと確認した方がいい。ダシにも入ってる事があるけど、上品なお店ではダシを含めて食材の全部が自家製なので、あんまり心配に及ばない。因みにチェーン店では小麦が入ったダシを使う事が多いので、注意する価値がある。三つ目はつくねだが、小麦粉を繋ぎとして使う事が多くて、「これが唯一使っていないお店かな」と訪ね飽きて、諦めた。そのお店がないと言っていないけど、最早訊く価値が見えなくなってしまった。

焼肉

焼肉もパレオで食べるのが簡単:焼き野菜と肉をタレなしに注文し、自分でタレを付けずに、獣であるあなたは獣のように食べまくる。秘訣は「タレ無し」、若しくは「塩こしょうだけ」と言う注文の仕方で ある。殆どの人が甘いや辛いや物凄く旨いタレを付けて食べているが、我々、健康が気になっている人たちは食べられない。そこはどうすれば良い?自分に とっては塩こしょうのみで食べることが最も美味しいが、食べたい方にレモン汁が置いてあるところは殆ど。もう一つ選択肢としては胡麻油がある。塩こしょうを入 れて、ちょっとだけお肉につけると美味しい。

焼肉の面白い点はやはり食べ放題:必ず満足して帰るから、焼肉に行く度は嬉しい。

しゃぶしゃぶ

しゃぶしゃぶに関しては私の言い分が大体焼肉に同じが、一点だけが違う。今度はタレだけではなくスープも気を付けなければ行けない。大抵二流がある:チェイン店はアレルギ表がある。片方のより高いお店では、スープを本店で作ってるので、店員が何が入ってるのかに詳しい。はず。何処に行っても馬鹿が居るが...

只のお湯で煮た肉と野菜は大して美味しくなさそうに思われるかも知らないけど、味付けに幾つかのコツがある、例えばタレの代わりに生卵や胡麻油に塩こしょうを入れるとか、七味を入れるとか。肉の美味しさは焼いて食べた方が分かると思うが、鍋料理は日本の文化だし、冬では特に食べたくなる。しかも食べ放題なんで、必ず満足して帰って来れます。

charles-barkley-3

王者の被害者

2段目

インド料理

インド料理は一品一品食べれるかどうかは殆ど一印象が合ってて、何処に行っても食べれる物が置いてて助かる。一印象で食べれない物(ナン、ライス、豆が入ったカレーなど)を避ければ、健康を支える食事を出来ます!タンドリは最高で、マトンやチキンや海鮮カレーは大丈夫。多少の砂糖や生クリームが入っているカレー(サグなど)も有るが、この程度じゃ構わない。2段目に入れてしまった理由はここに有る:インド料理屋の店員は時々英語話せるけど、通じない場合もあり、大抵日本語が喋れるけど、それも大体上手くない。従って簡単だと思われる質問(「これ、砂糖が入っていますか?」)が困難し、面倒くさくなる。詰まり、外食すればこのくらいの妥協(多少の砂糖が入ってしまったものを食べる)が必要となる事は多い。

タイ料理

小麦が入った物はインド料理よりもタイ料理の方が多い事を除けば、インドについての助言は、殆どタイ料理にも参考できると思う。またインド料理と同じ問題、食材の事を訊くのが困難するはここにも有るけれど、タイ料理屋では英語喋れる率が比較的低い。
個人的にタイ料理が大好き。その上食べれる物がいっぱい:グリーンカレー、レッドカレー、イエローカレー(全部ライス抜き)、たこや牛や豚やパパヤが入ったサラダ、タイ風オムレツ、バジルチキン炒め...安全率が高くて、いつも美味しい。おまけにお昼でも開いていて、安い!
KarlMalone.jpg1

3段目

居酒屋

ここでは”居酒屋”はチェーンの大きいなお店、例えば花の舞、魚民、笑笑などを指そう。それ以外、一軒屋の日本料理屋も居酒屋と言う事があると思うけど、それに関しては、メニューが様々で、為になる助言はできない。

チェーンのお店では焼鳥(塩で平気で食べれる)からお好み焼(全く駄目)、色な物を置いているけど、大して美味しくなく、それ程安くない。と言っても大抵は健康にいい物を注文ができ(ほっけとか、焼鳥とか)、店員さんが日本語を話せ、大きなチェーンなのでアレルギーに気を付けて貰える。それじゃあ、何故2段目に入れなかったのか?先ずは誘惑性が高いから:居酒屋ではパレオな食べ物よりもパレオじゃない食べ物の方が著しく美味しい。しかもお酒を飲む処なので、丁度誘惑に弱い立場に取り入れられて、負ける人は殆どと思われる。ところで殆ど出される食べ物が作ってあるのため、特別注文(”これをタレ無しで貰えますか?”とか”玉子焼き、小麦粉を入れずに作って頂けますか?”とか)を受付けないお店は殆ど。因みに何故小麦が玉子焼きに入れなければならないのかが、さっぱり分からないが...要するに行く前から何を注文するかとの計画と、友達が食べている物の摘み食いに対した固い意志、どちらも居酒屋を訪れる時に不可欠である。

中華

中華屋はラーメンのお店で無い場合、最低限を反しない食べ物を見つけるから、完全無視するべきではないが、ラーメンが専門の場合では、可能な選択肢は2つ:水だけを飲むか、外で待つ。

問題はやっぱりその反しない食べ物を見つける事にある。タイとインド料理に同じく、店員達が殆どの場合日本語で詳しい質問を理解できず、恐らく英語も全く駄目。まあ、そう言っても完全に否定はできないので、尋ねてみる価値がある。見た目で駄目だと分かるものがあるけど(例えばご飯か麺が入ったもの、唐揚げ、醤油か変な甘いソースが明らかにかかったものなど)、他には解り難いものもある。唯一何処に行っても問題を体験した事ないものは海鮮炒めである。ネバネバ感を与えるのに多少の片栗粉が使われてると思うが、これが私の経験ではベスト。

Rik Smits

頼れるが優れてはいない

4段目

寿司

これ以降は軽い程度でパレオの理念を反するものばかりになるが、その中寿司はトップと思う。「ええ?刺身だけにすればいいじゃん!」と思っていらっしゃる方もいるが、これが高過ぎて満足しないパタンなので、認める事ができない。でも寿司屋さんの良いところは沢山ある!先ずは食材は殆ど見た目で分かる。玉子焼きはお店によって使ってるダシに小麦粉が入っていると言う事実以外、一々訊かずに済むからパレオ人の一つの面倒なところがなくなり、「理念を反している」と言っても残る被害が大抵ない。注意するところは新型な寿司、’焼肉すし’など、先言った玉子焼きのダシ、醤油(これは小麦不使用のを持参、若しくは寿司の実の味を楽しむ)。それ以外には妥協してそのまま楽しんで下さい!

韓国料理

一回の悪い経験をした以来、韓国料理に対しての怒りが続いてて、フェアな紹介は多分できない。実際メニューを見ればタレなしのお肉とキムチだけを貰えそうな気がするけど、私の経験でその注文が上手く伝わらなくて、腹痛になり、帰ってきた。韓国語を喋れたらいいし、お店の人が日本語を通じたらいいが、どちらもが駄目で、被害者になった。今後はもっと力になりたいが、取り敢えず私の怒りが和らげたら日にまた話そう。

五段目
牛丼

残念ながらタレなしっての選択肢が与えられてなくて、ドレッシングなしのサラダが唯一小麦が入っていないもの。それは貴方みたいな恐ろしい、柔軟な獣を支える程度の食にならないので、そのまま通り過ぎた方がいい。

カレー屋

申し訳ないが、ここにも食べ物がない。

欧米由来のファストフード(ケンタッキ、マックなど)
健康を支えてない食してるのが解ってるハズ。要は” you know what you doing”

お好み焼き

「お好み焼って、焼肉にすればいいじゃん!」と思ってるでしょう。然し、鉄板がお友達と前来ていたお客のデースパンケーキと言ってもいいお好み焼を作るのに使われてて、その上で何を使っても小麦が入ってしまう。真実が辛いですね。済みません。

うどん・そば

パレオを食べようとしてる人が饂飩や蕎麦屋に行って食べれるものを見つかたら、その人が運がよかったか、若しくは馬鹿。多分どちらも。

ラーメン屋

いいラーメン屋が置いてるものは3つしかない:ラーメン、餃子、ビール。時々看板を見るだけで腹が痛くなる。

お酒について:

お酒について、以前ブログを書くことがあったから、その内容全てを再度書く必要がないけど、これだけ、再び言わせてください:

最良の飲み方は早く始まり早く終わる事にある、要するに最後の一杯と布団に入る時刻の間、できるだけ時間を置く事。その理由が単に一日でやっている運動などが、寝て身体を復活させなければ、健康のためにならない。これが運動がよく理解されてないとこだけれど、ウェートレーニングをして強くならない。いっぱい走って身体が細くならない。その良い結果が運動した後、休み、特に睡眠を取る事で得られるのである。アルコールは良い、深い睡眠を邪魔し、人間成長ホルモンをブロックする。HGH(Human Growth Hormone・人間成長ホルモン)は筋肉の回復に最も大切であるので、眠りつくまで飲むのがあんまり名案ではない、健康的に。

宜しゅうに、

caveman_computer

2 Comments

Filed under パレオダイエット案内, Food, 日本語

The Paleo Guide to Japan, Part 3: Eating Out

kanpai0

Eating out in Japan is more than just an enjoyable way to breath in second-hand smoke. It’s a tradition, it’s a pastime and at times it’s an obligation. Bonenkai (忘年会, year-end parties), in which eating out simply cannot be avoided, are December traditions. So for the Paleo crowd, how can this potentially gastrointestinally-disturbing situation be navigated safely? If, while you’re here, you have to be a restaurant-goer, knowing as much as you can is the only thing that is going to keep you safe. Even still, making it a treat (bending the rules to whatever degree you’re comfortable with) and not stressing about it is probably the best way to stay sane: especially when it comes to gatherings for the express purpose of drinking (Nomi-kai-飲み会), you’re going to have your hands full controlling the damage anyway.

What follows is a guide to restaurants in descending order of preference followed by a collection of Japanese words and phrases that came up in the process.

To be upfront with you, my loyal reader, I feel like I have to lie a lot to get through some meals: “I have a ______ allergy” (“_________ arerugi ga arimasu”) is the refrain I repeat everywhere I go. Wheat is the one that comes up the most, and is the easiest to solve by pleading allergies, but similar claims about soy (daizu―大豆) or dairy (nyuseihin―乳製品) would probably be just as effective, if you don’t mind stretching the truth. You may be in for a ribbing from your Japanese friends for your pickiness or the “spiritual weakness of character” that allergies are thought to be by the older generation. I remind myself that, with my wife’s father for example, I can either ignore him or look like him. It makes for an easy decision.

About Japanese in this article: I have included notes, simply, on how to describe your desires to the wait-staff, in Japanese, where they seemed appropriate. I will collect all of the phrases, kanji and their meanings at the bottom of this guide. These phrases are not, however, going to save you if you’ve been asked a detailed question about what you can and cannot eat and do not speak Japanese at all yourself. For that I leave you to rely on your own abilities and resourcefulness, and hope you don’t have as many miss-adventures as I did.

Restaurants:

Best of the Best
I chose these three because they are generally good places to get a meal fairly well balanced, with plenty of meat and access to vegetables. In addition, these three tend to be staffed by people who speak Japanese pretty well, so asking questions (for those who can) becomes an easier task.

Yakitori (焼鳥):
Yakitori is relatively easy to eat paleo: the main dish, grilled pieces of chicken on a stick is paleo, as long as you get it with no sauce (tare nashi―タレ無し). Other dishes range from absolutely fine (cut up cucumbers with sesame seed oil and garlic or ginger) to completely out (Tempura, fried chicken, etc.), but since they generally make all of their own food on the premises and they also speak Japanese, you can generally be pretty sure that if you ask if something has wheat in it (komugi ga haite imasu ka?-小麦が入っていますか?) you’re going to get an informed answer about whatever item you’re interested in. One thing to note, however: many Japanese people don’t know that soy sauce (shoyu―醤油) has wheat in it. For things like soups, stews and the like you can save yourself by making the question about shoyu rather than komugi (shoyu ga haite imasu ka?), just in case the staff doesn’t know.

Yakiniku(焼肉):
Yaki (grill) niku (meat) is pretty easy to eat paleo: get your veggies and meat with no sauce, don’t put sauce on them yourself, and yaki-away until you cannot walk any more. They will bring you the meat and veggies, you grill them and consume like the deadlifting-bear you are. The key here is ordering with no sauce (tare nashi―タレ無し) or with salt and pepper only (shio-kosho dake―塩こしょうだけ). The sauce I mentioned above? Most people eat yakiniku by dipping their grilled up meat in one of the sweet, sticky, spicy or just wonderful sauces that have been provided at the table. We, the ‘cares about our health’ section of the population, cannot. So what to do instead? I tend to eat with salt and pepper only, but often yakiniku places will provide lemon juice for those interested (it might be sitting at your table). The other option is sesame oil (Goma-Abura-胡麻油), which can be ordered, a-salt and peppered, and used like a sauce for those interested. The biggest bonus of Yakiniku is undoubtedly that most places are “all you can eat” (or at least have that option). Sit down hungry and get your meat on.

Shabu-Shabu (しゃぶしゃぶ)
Shabu-shabu follows essentially the same pattern as yaki-niku: they bring you ingredients in the form of meat and veggies of various kinds, and you cook them. The principle difference is that with shabu-shabu you’re cooking your food in a soup hot-pot filled with, at times, suspicious sauces. The safest thing to do is to get the plain ‘konsome’ seaweed soup; the others, like sukiyaki (made with soy sauce), soy-milk (tonyu―豆乳, made with soy as you might have guessed), and others are out for one reason or another. On the menu konsome soup usually has the clear liquid with the seaweed in it/ being pulled out of it, so pointing and grunting usually works in this situation. Like yakiniku, this meal comes with a variety of sweet and tasty sauces to be avoided. Now, this might not actually sound all that wonderful a treat for you (meat and veggies boiled with seaweed plain?), but there are a couple of things you can do to make it tasty: get some sesame oil (goma-abura―胡麻油, just like we did in yakiniku) to dip your meat/ veggies in, get a raw egg (like you would for sukiyaki, don’t worry completely safe) and mix some pepper and salt into it and dip in that, or experiment with shichimi (七味). All-in-all, since we’re going without sauce, I’d prefer to have my meat grilled, but this is a “compromise” I’m happy to make. It also comes in “all you can eat” flavor, which means that I will head home full, a plus.

charles-barkley-3

Victim of playing against the best

Second Tier
Indian Restaurants (インド料理)
Nearly everything in an Indian Restaurant in Japan that isn’t obviously out for the paleo-vore is in, which is nice: avoid the nan and the rice, avoid the curries that have beans and you’re basically set: tandoori meats are wonderful, the mutton/ seafood/ chicken curries are fine… a common curry in Japan, that I didn’t see in American Indian restaurants (not to be confused with American-Indian Restaurants, which I’m not sure exist and sound creepy anyway) is called ‘Butter Chicken’. It’s just awesome… but it tastes like it has some sugar in it. Here we get to why Indian is in my second tier: they sometimes speak English but not always and not always well; they often speak Japanese, but not often well. It’s hard enough for a beginner in Japanese to communicate with someone who actually speaks the language, let alone use it to communicate to someone else who isn’t perfect him- or herself. This makes asking questions, like “is there sugar in this?” difficult. So, go to Indian restaurants with the knowledge that you might be getting just a little sugar in your delicious curry.

Thai Food(タイ料理屋)
Much of what I said about Indian food goes for Thai, except that there are more dishes that cannot be eaten. The problem is, again, that it’s hard to ask about the content of the food in many shops. Compounding the problem is the decreased rate of English competency in Thai places.

I love Thai food. Further, there are lots of things you can eat safely at Thai places: Green Curry, Red Curry, Yellow Curry (all without the rice), various salads with beef or pork or papaya or squid, omelets, basil-chicken stir-fries… it’s almost always safe, and it’s always great. Further, it’s perhaps the cheapest meal of its kind.

KarlMalone.jpg1

Melts under pressure

Third Tier
Izakaya (居酒屋)
Here referring to larger chains like “Hananomai”, “Uotami”, “Warawara” etc. izakaya are drinking establishments, but unlike bars they serve a lot of food, mostly Japanese style. The foods will often run the gamut from yakitori (fine if ordered as above) to okonomiyaki (a straight-up “no”), and generally be of poor quality and relatively expensive. Still, with most menus you can get something that will work (a grilled Hokke ほっけ, yakitori, etc), they speak Japanese and have to be ultra-careful about ‘arerugi’ because they’re national chains with reputations to uphold. So why put them in the second tier? Well one, there’s the temptation: the foods at an Izakaya that you can eat are much less tasty than the ones you can’t; also these places are made for drinking. Two their foods are mostly pre-prepared, so some special orders (“can I get this without sauce/dressing?” “Can you make the eggs without wheat? Oh, and by the way, WHAT THE FUCK?”) won’t fly, or at least take some insistence upon. Three their attention to detail is often so over the top as to be a larger pain the ass than is really necessary. Knowing what you can order and how to before actually ordering and a steely resolve not to give in and eat the fries and pizza that your friends ordered while the wait-staff is checking that there are no croutons on your salad, are indispensable skills.

It is probably important to note that smaller Japanese-style pubs are also called ‘izakaya’.  It is impossible to really categorize these accurately, as some are yakitori shops, some do fish of some kind, and some just make diabetes. They’re a treat for those with the Japanese ability and cigarette-smoke tolerance to deal with their faults, because of their homey atmosphere and collection of foods you might not find anywhere else in the world.  With no common menu and really no way of knowing what’s being served, however, I’d be remiss if I tried to give you specific advice (other than breath mints and a shower after, of course).

Chinese Food(中華料理)
Chinese food in Japan is sometimes the cover-story for a ramen-ya who’s trying to keep a low profile about their vile poisonous-ness (to give you a preview of the LAST thing on my list, if you find yourself in one of these, you have 2 options: water or waiting outside). If a Chinese place has no ramen on the menu, Japanese customers will get cranky. Still, food can be found,  so the real Chinese food places shouldn’t be completely ignored.

The problem, of course, is asking what’s in things. Like with Thai and Indian places, the waiters and waitresses in Chinese restaurants don’t always speak Japanese particularly well, and in this case rarely speak English. That said, you can give it a try. Some stuff is obvious: it’s cooked with noodles, or obviously with soy sauce or some sweet, sticky, different sauce, or it has rice in it, or it’s been breaded and had its brains fried out. With some other stuff it’s harder to tell. The only thing I’ve found that consistently works no matter where I go are seafood-stir fries (Kaisen Itame – 海鮮炒め). You may be dealing with some potato- flour in them to thicken the sauce; it’s still your best bet.

Rik Smits

Serviceable but not getting you anywhere

Fourth Tier
Sushi (寿司):
We’ve come to the “overt compromise” portion of our review. Yes, technically, you can get through a meal at a sushi place while staying true to your paleo roots. If you do, you’ve either a) not eaten that much or b) spent too much. Who wants to do either of those? As compromises go this is one of our best: nearly everything is a known quantity (everything except the soy sauce and the eggs either obviously has gluten in it or it’s safe), and once you’ve given in on the rice and sugar, nearly everything is eatable. It’s a great way to bend the rules, and one that, for most people, has no lasting unhealthy consequences. The only things I would caution people about are egg-sushi (which sometimes have wheat-containing ‘dashi’ (出汁ーsoup stock) in them) and some of the newer ‘sushi’ that are making the rounds. If, for example, your sushi has yakiniku on it, in all likelihood it also has yakiniku sauce on it, and thus wheat. Sorry.

Korean Food(韓国料理)
This is an area in which I have a decided bias: I have had bad, and very few, experiences at Korean Restaurants in Japan. It seems like, looking at menus, you would be able to get some meat with some kimchi and no sauce, but in my experiences I have never been able to communicate this desire effectively and ended up with a stomachache afterwords. Speaking Korean would be a big help; so would a completely fluent-in-Japanese wait-staff, but I have yet to have access to either. I wish I could be of more help to you, dear reader. Perhaps on another day we will be able to re-visit this topic, once my resentment has waned.

Fifth Tier
Gyu-Don(牛丼)
You’d think I’d be pretty ok with Gyu-don places: fried beef or pork on top of bowls of rice. You can even just get the meat without the rice, with an egg to eat it with. Sounds good, right? Unfortunately, the no-sauce option in these places is not an option, as all meals come pre-made. Yeah, a salad without the dressing is really your only gluten-free option. Since said salads contain nothing even resembling the caloric content required to feed a supple-leopard like yourself, you’re better off just walkin’ on by.

Curry(カレー屋)
Nope, there’s nothing to eat here. Sorry.

Western Fast-Food Restaurants (Mc’ds, Subway, KFC, etc.)
If you go into one of these, as the saying goes, you know what you doing.

Okonomiyaki(お好み焼き)
You know, sometimes you can get ahold of some meat to grill on the grill at your table in Okonomiyaki places. That grill has, however, been used by your friends and all of the customers before you to bake up death-pancakes of deliciousness, so whatever you’re grilling, you can pretty much guarantee it isn’t gluten free. Sorry.

Udon and Soba (うどん・そば)
If you’re paleo and you can find anything at all to eat in a place like this you’re lucky, patient, dumb or all three.

Ramen (ラーメン屋)
A good ramen-ya serves three things: ramen, gyoza and beer. Sometimes my stomach hurts looking at them.

Appendices:
1) How to Drink:
Many of you are looking for advice about drinking healthfully. I wrote about this already once, so I won’t repeat much, except for this:

The absolute best thing you can do for yourself when you’re drinking is to start and finish early. Try to place as much time between you last cup of wonderful and sleep. The reason for this is simple: all of the exercise you did, all of the walking and talking and dealing with people you don’t like and writing and whatever, none of it means anything positive for your health if your body cannot recover. This is an often overlooked fact about training: you don’t get skinnier by running, and you don’t get stronger by lifting. You get these benefits by resting, especially sleeping, after you’re done. Alcohol interferes with restful sleep, especially the most important part, the release of Human Growth Hormone. You know those drugs that athletes take to recover from injury and training faster? One of them is HGH. HGH is the hormone that you’re body has been feeding you all this time to help you re-build muscle when you’ve damaged them by being too awesome, and getting in its way by drinking yourself to sleep is not a good idea, health-wise.

2) Japanese Guide
Bonenkai 忘年会, year-end parties
Nomi-kai 飲み会, drinking parties
“_________ arerugi ga arimasu”___アレルギがあります “I have a ______ allergy”<
Daizu―大豆, Soy
Nyuseihin ―乳製品, Dairy
Tare nashi―タレ無し, No Sauce
Komugi ga haite imasu ka?-小麦が入っていますか? Is there wheat in it?
Shoyu―醤油, Soy Sauce
Shoyu ga haite imasu ka? ― 醤油が入っていますか? Is there soy sauce in it?
Shio-kosho dake―塩こしょうだけ, Salt and pepper only
Goma Abura―胡麻油, Sesame Oil
Tonyu―豆乳, Soy Milk
Konsome ―コンソメ, Konsome
Shichimi ―七味, Shichimi
Hokke ほっけ, Hokke (a kind of fish)
Kaisen Itame – 海鮮炒め, Seafood-Stir Fry

Yoroshu ni

Mori

caveman_computer

2 Comments

Filed under The Paleo Guide to Japan

何故パレオダイエット、パート1:パレオとは?

強くなりたいと思いませんか?

なりたくないなら、身体をより美容にしたいと思いませんか?

美容も興味ないなら、健康をもっと良くしたいと思わないですか?これは肥満、心臓病、糖尿病、自己免疫病、骨粗鬆症などなどを防ぐことだけれど...

上記の3項目はトレーナーの私達が最も多く訊かれる課題だが、ある1つに興味がないと言う人にも、全部が繋いでいると言う真実を知って頂きたい。要するに健康への道、丈夫な身体への道、美容な身体への道の基本は統一です。知らなかったの?

右側:マークシッソン、パレオ指導者
左側:ディーンオーニシュ、菜食主義指導者
そう言えば、違いは見えますね...

何の道かと言うと、これは我々の原始人であった先祖が食べていた食事方法、つまりいわゆるパレオダイエット。

ところで、申し遅れたかも知らないけど、このブログは自分の身体が不満に思っている人の為。それだけです。然し、自分に満足してる方は逆に、何故健康についてのブログを読むかは、不思議にしか思えないけど...

上記の肥満、心臓病、糖尿病と自己免疫病、骨粗鬆症、そして癌、小児脂肪便病、自閉症、パーキンソン病、アルツハイマー病、鬱病… これらは現代の病気と呼ばれ、原始人に無い病である。そう言う観察に生まれた説に拠れば、我らは遺伝的に異なる事が殆ど無いので、原始人の様に食べたり、日差しを浴びたり、身体を動かしたりすると、この病を一生も患うこと無く、長生き出来る。

マサイ族では肥満、心臓病などは知られていない

パレオと言う言葉は旧石器時代(英語で「Paleolithic Era」と言う)を引き合いに出す。その時代において、人間に穀物、米、砂糖、豆類、乳製品などの農産や畜産物が食べられなかった。その時代から遺された骸骨を調べると、我々の原始人の先祖は素晴らしい身体を持っていた事が明らかだが、近現代でまた原始人であった民族を観察すると、何と、全く同じ事が見える。その民族には癌、肥満、糖尿病、心臓病等々...現在において死亡の最も多い原因が知られていない。 そして、実験してみると論じた通り、現代(新石器時代とも言う)の食べ物を止めれば、健康の尺度の殆どが、殆どの場合では、良くなる。

「じゃあ、どうすればいい?」と訊きたいでしょう。最良なやり方は自分で試す事だと私は思う。要するに、自分に厳しくして、穀物、米、糖分の多い物、豆類、乳製品を30日間で止めてみて、どんな調子になるかを自分で感じてみる。そうしたら一つずつ上記の物を食に取り入れて、入っている事によった調子変動を観察できるでしょう。その過程で実に何の食べ方が自分に合っているかを知る事ができる。

最後ですが、自分の事をちょっとだけ弁護させて頂く。このブログを書くのに、私は直にお金などを貰うことは無い。薬品やサプリメント会社に何も貰っていないし、私が書いている事によって何事にも宣伝になっていない。私に利益があれば、それは正しい情報を伝え、信用され、私のジムをご参加頂く点にしか存在しない。つまり、私には、人を騙す動機は無い。

そう言っても私は間違いを犯さないなどと言っていない。ただ、私は自分の観点から見える真実を述べているに過ぎません。

宜しゅうに、

驚いたな〜

Leave a comment

Filed under Food, Meta, 日本語

Soy, Re-dun‏ Part 2: The Nitty-Gritty

This is Part 2 of my two-part post about the article The Soy Ploy, where we get into my defense of the contents of the article. Click here to see my apology (part 1).

“The Soy Ploy” begins by listing the health-problems that soy has been linked to: “malnutrition, digestive problems, thyroid dysfunction, cognitive decline, reproductive disorders, immune system breakdown, and even heart disease and cancer”, saying that this linkage was established in “hundreds of studies”. This is essentially the whole claim, the whole point of the article. It goes on to explain the proposed mechanism for a few of the problems listed, in detail, and why some cultures (like the Japanese), who have consumed soy for a long time don’t seem to have these problems in as great a quantity as you’d expect, but in essence these 7 or 8 claims are the heart of the issue. Let’s address them, and one other point the article raises that seemed objectionable to some, and call it a day.

Malnutrition

The claim that soy has been linked to malnutrition is a fairly easy one to support: studies like J Nutr, 49, 527-39 and J Am Vet Med Assoc, 123, 38-9 , (in animal models); JOACS, 1974 Jan;51:161A-170A and Pediatrics 1981;68(3):394-6 (in humans) make pretty clear a pattern of ‘failure to thrive’ and micro-nutrient insufficiency caused by soy. In studies like these, interventions (where one element in particular is changed and everything else is left the same) isolating the effects of any particular element becomes much easier, so the results are more convincing than the often-seen epidemiological studies.

Further, the logic behind this claim is pretty easy to see: as The Soy Ploy says, soy contains phytates and digestion inhibitors (http://www.ajcn.org/content/48/5/1301.short, and also Journal of Food Science. January/February 1984;49(1):199-201 and Journal of Food Composition and Analysis 1989;2:67-68, which I could not find an online source for, sorry), materials that bind to nutrients in food, causing them to be unavailable for digestion. I cite sources… there really is no need though: the presence of these substances (“toxins” is what the article’s author calls them) is established fact, essentially undisputed as far as I can tell.

Digestive Problems

The logic is pretty easy to understand here too: proteins in many beans, including soy, are irritating in the intestines, causing poor digestion (and perhaps some of the malnutrition we just spoke of). It may or may not be of interest to the reader that this effect is quite similar to the effect that the consumption of grains has.

Medicina (B Aires) 1999;59:747-752 (spanish!). Rats fed soy-based chow had reduced growth and an increase in gastrointestinal problems compared to controls.

J Nutr2000;130:2292-2298. Dietary mixtures for pigs, which are carefully formulated to promote reproduction and growth, allow approximately 1 percent of the ration as soy in a diet based on grains and supplements. (Pigs have a digestive system similar to humans.) The Central Soya Company, Inc. website gives a range of 2.5 percent to 17.5 percent soy in the diet of pigs, citing a number of anti-nutritional components that “have been documented to cause gastrointestinal disturbance, intestinal damage, increased disease susceptibility and reduced performance in pigs.”

Food Chem Toxic. 25 (10), 739-45 (link unavailable). Ingestion of soy produced enlarged pancreases in mice and “pancreatic adenoma and carcinoma in the rat.”

(animal models)

J Pediatr Gastroenterol Nutr 1983 May;2(2):271-87 . Soy feeding caused damage to small bowel mucosa in 2 infants. The damage was similar to that of celiac disease and consistent with a lectin-induced toxicity.

Pediatr Res 1981 Sep;15(9):1240-1244. Soy formula fed to premature babies caused in increase in digestive enzymes compared to milk-fed babies, indicating low digestibility of soy formula.

Soy Protein and Human Nutrition, Harold L Wilcke and others, eds, Academic Press, New York, 1979 (It’s a book, publishing the findings of a conference). A group of Central American children suffering from malnutrition was first stabilized and brought into better health by feeding them native foods, including meat and dairy products. Then for a two-week period these traditional foods were replaced by a drink made of soy protein isolate and sugar. All nitrogen taken in and all nitrogen excreted were measured. The researchers found that the children retained nitrogen and that their growth was “adequate,” so the experiment was declared a success. However, the researchers noted that the children vomited “occasionally,” usually after finishing a meal; over half suffered from periods of moderate diarrhea; some had upper respiratory infections; and others suffered from rash and fever. It should be noted that the researchers did not dare to use soy products to help children recover from malnutrition, and were obliged to supplement the soy sugar mixture with nutrients largely absent in soy products, notably vitamins A, D, B12, iron, iodine and zinc.

Thyroid Dysfunction

Perhaps the best supported of all of the claims about soy is that soy causes thyroid problems, especially the auto-immune form of hypothyroidism, known as Hashimoto’s. In this experiment, published in 1939, the researchers found Goiter (thyroid dysfunction) in rats after feeding them soy flour. The rats’ thyroids grew to 4 or 5 times their usual size in seven weeks (they also required iodine supplementation, a deficiency (see “malnutrition”) created by the soy itself).

J Nutr 17 (Jun), 545-55 . That, of course, is just the tip of the iceberg: J Nutr, 22, 43-52, Gann 1976, 67:763-765 and others show other animal models of the same phenomenon. Pediatrics 1959;24;854 (link unavailable), Pediatrics, 24, 752-60, J Am Coll Nutr 1990;9:164-167 , Archives of Disease in Childhood 2004 Jan;89(1):37-40, Biochem Pharmacol 1997 Nov 15; 54:1087-96 , all show very clear links between soy consumption and thyroid dis-regulation of some kind in humans, be it soy formula increasing the likelihood of thyroid problems later in life, or soy eaten later in life inducing thyroid problems or making them worse. I see no need to belabor the point.

Cognitive Decline

Problems with cognition are harder to explain, perhaps, than goiter, reproductive problems or malnourishment. I’m certainly not Trainer enough to claim that I really understand it in detail. I do find it interesting, however, the degree to which this claim falls in line with both personal experience and widely held stereotype. It is perhaps not for nothing that hippies and vegetarians are often depicted as dopy and forgetful.

Brain Res 2000 Mar 17;859(1):123-31. Animals fed diets containing phytoestrogens for 5 weeks had elevated levels of phytoestrogens in the brain and a decrease of brain calcium-binding proteins. Calcium-binding proteins are associated with protection against neurodegenerative diseases.

Plenary Session #8: Cognitive Function, The Third International Soy Symposium, Program, November 1999, page 26 . An ongoing study of Japanese Americans living in Hawaii found a significant statistical relationship between two or more servings of tofu per week and “accelerated brain aging.” Those participants who consumed tofu in mid life had lower cognitive function in late life and a greater incidence of Alzheimer’s and dementia.

Dementia and Geriatric Cognitive Disorders 2008;26(1):50-7 . The study found that those who ate tofu regularly had worse memory than those who did not. The study also found that tempeh consumption increased memory, possibly due to its high levels of folate caused by fermentation.

J Am Geriatr Soc 1998 Jul;46(7):918-20. Women in the higher estrone quartiles had lower performance on two cognitive tests.

Another part of the picture is probably zinc deficiency, which soy induces (also shown in Pediatrics 1981;68(3):394-6, which is quoted above), and the increased uptake of aluminum by the brain that results:

Brain Res 1983;288:393-395 . Zinc deficiency will cause more aluminum to be absorbed into the body in general, and into the brain in particular. Aluminum will be absorbed by competing for binding sites on a zinc-containing ligand. Fluoride and phytates in soy formula will induce zinc deficiency.

Reproductive Disorders

Reproductive disorders are another piece of low-hanging fruit: phytoestrogens are known to interact with steroidal hormone receptors, especially the sex hormone receptors. It’s only logical that these sorts of interactions have consequences for reproductive health.

J Nutr 1954;55:639. Exposure to the phytoestrogen genistein caused significant advancement of the vaginal opening and a decrease in the number of litters born to mice.

BJU Int 2000 Jan;85(1):107-113. Vegetarian women are more likely consume more soy than the general population. Incidence of hypospadias was twice as great in vegetarian mothers than in non-vegetarian mothers. Hypospadias is a birth defect due to interrupted development of the penis.

Canadian Medical Association Journal 1983, May 15;128(10):1197-8. Male children exposed during gestation to diethylstilbesterol (DES), a synthetic estrogen that has effects on animals similar to those of phytoestrogens from soy, had testes smaller than normal on maturation.

Am J Clin Nutr 1994 Sep;60(3):333-340. Six women with regular menstrual cycles were given 60 grams soy protein containing 45 mg isoflavones daily. After one month, all experienced delayed menstruation. Luteinizing hormone and follicle-stimulating hormone were significantly suppressed. The effects were similar to those of tamoxifen, an antiestrogen drug. Regular menstruation did not resume until 3 months following the cessation of soy protein consumption.

Proc Natl Acad Sci USA 2000 Apr 25;97(9):4790-5. Researchers found that flavonoids, especially genistein, can cross the placenta and induce cell changes that lead to infant leukemia.

JAMA 2001 Nov 21;286(19):2402-3 (sorry, no abstract). Although reported in the media as a vindication of soy infant formula, the study actually found that soy-fed infants had more reproductive problems and more asthma as adults.

Immune System Breakdowns

This is another one that I don’t fully understand, but it does seem to have some traction. Apparently the isoflavones genistein and daizedin, found in soy, are suspected of blocking immune system function.

Transplantation 1991 Feb;51(2):448-50. Genistein blocks the production of T cells needed for the immune system. The authors conclude: ” . . . that genistein is a powerful immunosuppressive agent. . .” and suggest that it has a potential use in the treatment of allograft rejection.

Cancer Res 1992 Nov 15;52(22):6200-8. Effects of genistein on the growth and cell cycle progression of normal human lymphocytes and human leukemic MOLT-4 and HL-60 cells…. The results suggest that genistein “is expected to be a strong immunosuppressant.”

Heart Disease and Cancer

The seemingly most controversial claims of the “anti-soy” camp, that soy consumption is potentially a factor in heart disease and cancer are just that: controversial.

I personally remain undecided about soy even as a contributing cause for heart disease: some of the confounding factors I would like to exclude in a study of the relationship – gluten, excessive fructose consumption, other legumes, industrial seed oils, etc – are all endemic in populations that consume soy.

Luckily neither I nor Nourishing Our Children are making causal claims in regards to cancer, heart disease and soy.

First, as to Heart Disease:

Am J Clin Nutr 1999;69:419-25. Many studies have shown that soy consumption can lower serum cholesterol levels. These studies have led to claims that soy can prevent heart disease. However, the theory that high cholesterol levels cause heart disease is becoming more and more untenable. Cholesterol levels are not a good marker for proneness to heart disease. However Lipoprotein(a) or Lp(a), does serve as a good marker for heart disease. This study indicates that soy raises Lp(a), meaning that it is likely to contribute to heart disease.

… that’s all I could find (easily). While I agree with the statement “lipoprotein(a) serves as a good marker for heart disease” and that the “cholesterol causes heart disease” theory is dead as dead can be, I still find the “soy contributes to heart disease” assertion tenuous.

Aaaand Cancer:

Cancer Epidemiol Biomarkers Prev. 2002 Dec;11(12):1674-7. People who consumed 92.5 grams of soy per 1000 Kcal were found to be 2.3 times more likely to be at risk for bladder cancer. The results were calculated to factor in levels of education and cigarette consumption in study participants.

Endocrinology 1978 Nov;103(5):1860-7 . Phytoestrogens (“coumestrol, genistein, and formononetin and the mycotoxins, zearalenone and its reduced derivative, zearalenol”) “translocate the cytoplasmic estrogen receptor and bind to unfilled nuclear estrogen receptors in whole cells. Bound nuclear receptors are then processed in a manner similar to estradiol in a step, which rapidly decreases total cellular estrogen receptors. The phytoestrogens are also biologically active; they can markedly enhance tumor cell proliferation.”

Cancer Epidemiol Biomarkers Prev 1996 Oct;5(10):785-794. Twenty-four normal pre- and postmenopausal white women, ages 30 to 58 were studied for one year. During months 4-9, the women ingested 38 g soy protein isolate containing 38 mg genistein. Seven of the 24 women developed epithelial hyperplasia during the period of soy feeding, a condition that presages breast cancer. The authors noted that “the findings did not support our a priori hypothesis” that soy protected Asian women against breast cancer. “Instead, this pilot study indicates that prolonged consumption of soy protein isolate has a stimulatory effect on the pre-menopausal female breast, characterized by increased secretion of breast fluid, the appearance of hyperplastic epithelial cells and elevated levels of plasma estradiol. These findings are suggestive of an estrogenic stimulus from the isoflavones genistein and diadzein contained in soy protein isolate.”

Environ Health Perspect1997 Apr;105 (Suppl. 3):633-636. Dietary estrogens were found to increase enzymatic activity leading to breast cancer. “Our findings are consistent with a conclusion that dietary estrogens at low concentrations do not act as anti-estrogens, but act like DDT and estradiol to stimulate human breast cancer cells to enter the cell cycle.”

Br J Nutr 2000 Oct;84(4):557-63. Men consuming tofu instead of meat for 4 weeks had lower testosterone-oestradiol ratios as well as changes in other hormone levels. “Thus, replacement of meat protein with soyabean protein, as tofu, may have a minor effect on biologically-active sex hormones which could influence prostate cancer risk.”

American Journal of Clinical Nutrition 2010 Feb;91(2):440-8. “Dietary phytoestrogens may contribute to the risk of colorectal cancer among women and prostate cancer among men.”

In an unexpected twist, soy and cancer are linked in tons and tons of studies, and while I’m still sorta’ unclear about the mechanism here, the link is strong enough, to say the least.

*********************************************************************************************************

There was another claim in the article that garnered some attention: Isoflavone (phytoestrogen) content in soy and its hormonal effects. The article claims:

10 mg provides the estrogenic equivalent of a contraceptive pill. Thus, the average amount of soy-based formula taken in by a child provides the estrogenic equivalent of at least four birth control pills. Because babies are more vulnerable than adults to the effects of dietary estrogens, the effects could actually be much greater than that of four birth control pills.

Hence the statement, “Babies on soy formula receive the estrogenic equivalent of at least five birth control pills per day.”

The doubts about this claim come from the math, specifically the conversion of the one (isoflavones) into the other (estrogen) in the specified amounts: How did we get to the equation “10mg of isoflavones (in an infant) = 1 contraceptive pill”? Is this, in fact, “black magic argumentation”?

The answer is SCIENCE. Science is how we got there.

You tell ’em, Robb! Yeah!

While I’ll admit that we are talking about estimates (though thoroughly credible ones), it sounds like it was just simple extrapolation upon known quantities:

Bulletin de L’Office Federal de la Santé Publique, No 28, July 20, 1992 (I worked hard trying to find a link to this. I… I just don’t speak Swiss-German. The Journal exists, and it’s online. It existed in 1992… but I couldn’t make heads or tails of it, is really all I can tell you. If you’ve got a little more confidence with your French or German (or your Swiss-German!), you could have a go yourself and help me out). This study is quoted in a lot of places, and referenced in the article itself. The Weston A. Price Foundation summarizes: “The Swiss health service estimates that 100 grams of soy protein provides the estrogenic equivalent of the contraceptive pill.”

Proc Nutr Soc of NZ 1995;20:35-42 (this one doesn’t appear to be online, sorry). “Concerns have been expressed about possible adverse effects, particularly to the foetal-neonatal nervous and reproductive system. Adverse effects may occur by inhibition of the enzyme which converts the relatively impotent estrone to the much more potent oestradiol and by occupying the estrogen receptor resulting in antagonism of the naturally produced oestradiol. Adequate oestradiol is necessary for the imprinting and development of many physical, physiological and behavioral characteristics during the neonatal period and infancy. Infants on soy-based formula have been identified as a high-risk group because the formula is the main source of nutrient, and because of their small size and developmental phase. Infants absorb phytoestrogens and have a calculated daily dietary intake (per kg) 3-6 times that shown to have physiological effects on women. . .”

Of course, this study based its findings on serum measurements of isoflavones, so I may have spoken too soon about “estimates”:

Lancet1997;3530(9070):23-27 (YES! GOT ONE!). “The daily exposure of infants to isoflavones in soy infant formula is 6-11 fold higher on a body weight basis than the dose that has hormonal effects in adults consuming soy foods. Circulating concentrations of isoflavones in the seven infants fed soy-based formula were 12,000-22,000 times higher than plasma oestradiol concentrations in early life, and may be sufficient to exert biological effects, whereas the contribution of isoflavones from breast-milk and cow-milk is negligible.”

Supporting the Lancet finding (if disagreeing about the conclusion): Am J Clin Nutr 1998 Dec;68(6 Suppl):1453S-1461S. Noting the results of an earlier study which found that plasma isoflavone levels in infants fed soy-based formula were 13,000-22,000 higher than concentrations found in fed breast milk or milk-based formula, the authors explain these high levels as due to “. . . reduced intestinal biotransformation, as evidenced by low or undetectable concentrations of equol and other metabolites, and is maintained by constant daily exposure from frequent feeding.” The authors assert that these unnaturally high levels of isoflavones in the bloodstreams of soy-fed children “may have long-term health benefits for hormone-dependent diseases.”

If you’re interested in the subject and willing to put forth the effort you can have a look at the Weston A. Price Foundation’s website: http://www.westonaprice.org/. They have a pretty exhaustive collection of references with regards to soy and its health consequences, which was invaluable in writing this post. There’s plenty more there for the interested (or obsessive). Have fun.

So there you have it citizens, Soy Re-Dun. You can be fairly sure that I will not be addressing this again, unless some powerful new information comes to light.

Yoroshu ni

Mori

Leave a comment

Filed under Food, Meta

Soy, Re-dun‏ Part 1: An Apology

Hi ya’ll,

So recently I ran afoul of thoroughness and human decency: I posted to Facebook an article called “The Soy Ploy“, hosted on http://chriskresser.com/ and written by “… Nourishing Our Children, an organization dedicated to supported learning, behavior and health in children through optimal nutrition.” It was a mistake I hope you can all learn from.

You see, I posted the article without thoroughly checking for links to source materials (supporting studies or papers or articles or something).  I had expected there to be some links embedded in the text, for the article makes frequent reference to research; when I found that there wasn’t even a single one I was shocked and disappointed.  The fault lies with me; though no objection has been raised as to the veracity of the contents of the article (don’t fret, you can be sure we’ll get back to this), it can be correctly pointed out that neither Nourishing Our Children nor I nor anyone has sufficient authority to make claims, really any claims, and have them believed at face value.  Passing on material like that, material that has no links or direct references to scientific support, and thus no convenient way of verifying it, encourages logical error.  I apologize.

That said (I’m repeating myself but this bears repeating) I have not heard one real criticism of the contents of the article.  The website owner, Chris Kresser, is an acupuncturist and a functional medicine doctor, so I heard a lot of guilt-by-association (“now, I’m not saying this means anything, but this guy’s an ACUPUNCTURIST”); Nourishing Our Children’s Authority as a source was compared to the Authority of other sources (who remain nameless, lost in the crowd called ‘consensus’), and dismissed.  Criticisms like these are easy enough to laugh off as logical fallacies; it’s obviously easier to look up the background of the website in question than find evidence to refute its claims (or even articles disputing its claims, apparently).

There was one accusation that I’m not willing to laugh off, however: confirmation bias.  We should be clear, this is not a criticism of the contents of the article itself; it’s a criticism of the writers for seeing only their side of the story, and it’s a criticism of me, for believing an article because it said what I expected it to say on a subject I’m familiar with.  It is of course true that the article confirmed (that is, “stated”) something that I was biased towards (“already believed”).  The deeper implication, however, is that all people in the “don’t eat soy it’s not good for you” camp (to say nothing of the “eat saturated fat”, “avoid sugar and grains”, “avoid industrial seed oils” etc. camps) don’t fact check and don’t allow themselves to be exposed to the truth, i.e. to unbiased research.  “These small groups just go around and around citing each other to support their theories”.  It’d be a worthwhile criticism (though not proof of anything), if it were true.

It isn’t, however: the leaders (well, the people I think of as leaders like Robb Wolf, Mat Lalonde, Mark Sisson, Loren Cordain, the Drs. Eades, Chris Masterjohn, Chris Kresser, John Welborn, Greg Everett and others) of the Paleo movement (the intersection of the above-mentioned groups) are as quick as anyone to present, review or criticize research that is related to the nutrition guidelines that they advocate.  Robb and others advocate reading The China Study, T. Colin Campbell’s work that implicates meat consumption in cancer increase in developing rural villages in China.  They often pass on articles by vegans and vegetarians advocating against meat. Further, many Paleo advocates have had to change their stances on various issues; many changed their views on dietary carbohydrates, to accommodate new information about the Kitaavans, who live in remarkable health ‘despite’ a diet that’s 60% tubers.

It’s this, the ability to admit when you’re wrong and change your views, that’s essential to science, and a sure sign that, if nothing else, one is aware of one’s biases and able to judge things with them in mind.  The desire to “get it right”, not to have been right all along, is the only thing that protects any of us from being blinded by pre-conceived notions.

I acknowledged where I was wrong above; I did so in hopes that you’ll listen now, as I lay out the case for the contents of the article in question.  There are two things I hope to get out of you (whomever you are) reading the following paper: the first is that I hope to show you that there is significant evidence that soy is unhealthy (whether or not you personally seem to react badly to it); the second is to convince you that I use parenthesis too much.

Go on to Part 2

Yoroshu ni

Mori

1 Comment

Filed under Food

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

3 Comments

Filed under Food, The Paleo Guide to Japan

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

20120720-180311.jpg

2 Comments

Filed under パレオダイエット案内, Food, 日本語