Mt. Athos Diet

Too good to be true? This diet combines all my favourite things; Mediterranean fruit and vegetables, wine, Greek men and olive oil. But you can't say a word...

The Secrets of the Healthy Monks of Mt. Athos - A Mostly Plant-Based Diet, Strict Limits on Olive Oil, Dairy, & Wine - Hard Physical Labour - and Meditative Prayer

"Since 1994, the monks of Mt. Athos have been regularly tested, and only 11 (the community numbers 2000) have developed prostate cancer, a rate less than one quarter of the international average.

In one study, their rate of lung and bladder cancer was found to be zero.

And when they get sick, there's an in-monastery doctor, Father Ermolos, who is not very busy, because the monks are in excellent shape: there's remarkably little cancer, virtually no heart disease or Alzheimer's.

They must be doing something right, in addition to drinking wine at nine in the morning."

-Excerpted from 60 Minutes, "Mt Athos: A Visit to the Holy Mountain," aired on April 24, 2011, and "A Foolproof Anti-Cancer Diet, with Just One or Two Drawbacks,"

Sure the story of these Orthodox Christian monks--who number around 2000, and have been living on a remote peninsula in Northern Greece, high above the Aegean Sea for over 1000 years--is fascinating. But, I was curious about what was keeping them so healthy.

Monks apply from all over the world for the opportunity to live an ascetic, mostly silent, prayerful life at one of the 20 monasteries on Mt. Athos. They get far more applicants than they can handle & they say it's harder to earn a spot for this lifetime silent-ascetic-spiritual commitment, than it is to get into Harvard!

But, back to the health story on Mount Athos. Hardly any cancer? Or heart disease? Or Alzheimer's? I wanted to know more!
Bottom line, their diet & lifestyle is a cross between:

Calorie restriction
The authentic post-World War II Mediterranean diet of Crete--lots of physical labour coupled with lots of fruits, vegetables, legumes, and just a little bit of olive oil, wine, & fish.

When researchers went back to Crete to look at the health of the islanders--the group with the highest olive oil (MUFA) consumption had the highest heart disease, and those with the lowest olive oil intake had the the lowest heart disease.

The data on which the Mediterranean Diet is based came from the 1950's. At that time the people on the Isle of Crete had the lowest all cause mortality. It was post-WWII, they were poor, didn't have a lot to eat, ate mostly fresh fruits & veggies from their gardens, walked 9 miles a day, worked at hard physical labour and the highest consumption of oil was 3 TBS a day--and small amounts of fish. Big difference from how we live now. Limit your breakfasts & lunches to a short list of options. Too much variety amps up the appetite! Keep dinners simple--don't tempt yourself with too many courses and different flavours-- it's impossible to resist. No one can resist a sweet dessert after a savory dinner.

Dr. Herbert Benson's research on how meditation or daily prayer has positive effects on over 2000 genes that control aging, inflammation, stress, & metabolism. Gene changes can be seen within 8 weeks of starting a meditation practice--but long-time practitioners accrue the most impressive gains!

A Urologist Speculates about the Low Rate of Prostate Cancer in the Mt. Athos Monks.

Dr. Haris Aidonopoulos, a urologist at the University of Thessaloniki, thinks it's because the monks avoid olive oil, dairy products, and wine at least three days of the week.

"What seems to be the key, is a diet that alternates between olive oil and nonolive oil days, and plenty of plant proteins.

It's not only what we call the Mediterranean diet, but also eating the old-fashioned way. Small simple meals at regular intervals are very important."

Their meals are regular, ascetic, and repetitive. I'm betting that Dr. David Katz of Yale, would say that's one of the secrets of their health success.

What's on the Monks' Menu Today?

I'm also guessing that Dr. T. Colin Campbell wouldn't complain about the small amounts of occasional fish that the monks eat on holidays & feast days. According to Campbell, eating too much animal protein--over 5% of daily calories--turns on cancer cells. In multiple lab experiments, Campbell was able to replicate how cancer cells switch off when animal protein drops below 5% of total calories. Is the monks' low animal protein intake also part of their secret to "no-cancer success"?

What's in the Monks' Pantry?

Vegetables
Fruit
Pasta
Rice
Soy dishes
Bread
Olives
Red wine from local mountain grapes

Dairy products are very rare--female animals (dairy cows) are banned from the monasteries
Fish are a culinary luxury--eaten only on Holidays & Feast Days. Meat is never eaten.

According to Father Moses of the Koutloumousi monastery:

"We never eat meat. We produce most of the vegetables and fruit we consume. And we never forget that all year round, on Mondays, Wednesdays, and Fridays, we don't use olive oil on our food."

It's not just olive oil that the monks steer clear of on Monday, Wednesdays, & Fridays. They also avoid dairy and wine on those days. Turns out, this routine is more about stretching out their food supply, than for religious reasons. But, again, it's likely part of the secret of their good health.
Monday, Wednesday, and Friday:

No olive oil, wine, or dairy is eaten
Saturday, Sunday, Tuesday, and Thursday:

Breakfast is hard bread & tea
Lunch is pasta or rice, vegetables & olive oil

Dinner is lentils, fruit, salad, olive oil, and red wine

Feast Days & Holidays:
Fish or seafood

Fast Days--103 days a year (based on my calculations--there could be more) Strict vegan diet

Meals are eaten quickly--in about 10 minutes--& in silence, while Bible passages are read. As soon as the passages are completed, the meal is over.

And Then There are the Fasts--The Calorie Restriction Factor

The Orthodox Church requires the monks to stick to three rigorous fasting periods--which requires them to adhere to a strict vegan diet for weeks at a time. 40 days at Christmas, 48 days at Lent, and 15 days for the Assumption.

"This limiting consumption of calories has been found to lengthen life. Meat has been associated with intestinal cancer, while fruit and vegetables help ward of prostate cancer."

The Exercise Factor

The Mt. Athos monks don't need a gym for their work-outs. The 60 Minutes crew found that when they weren't praying, they were constantly busy--tending to their gardens and olive groves, clearing the trails on the steep mountainous footpaths, and providing their own electricity & hot water. Anything that needs to be done--they're the one's doing the work!

The climbs up the mountainous paths exhausted the 60 Minutes crew--while it was a piece of cake for the fit Mt. Athos monks.

The Meditation Factor

If the research on repetitive prayer or meditation is to be believed--that it has a positive effect on the genes that regulate stress, aging, and longevity--as well as increasing the supply of artery-saving nitric oxide--reducing the stress hormone cortisol--and reducing damage from oxidative stress--then, no wonder the Mt. Athos monks are practically disease-free!

These monks pray all day long! 365 days a year they are in an eight-hour conversation with God--meditative repetitive prayer. On Mt. Athos daily religious services last eight hours.

While attending services, the 60 Minutes crew described the monks as, "Utterly transformed, with a concentration so profound, they were immune from distraction. There were occasional flashes of ecstasy." I'd say that's meditation at its best!

But, It's Never Just One Thing!

Whether on remote Mt. Athos, or in the middle of New York City--the prescription for good health is the same.

Dr. T. Colin Campbell says it best:
"There is not one single mechanism in a plant-based diet that is responsible for its health promoting effects. It's not about individual nutrients. It's the 100,000 chemicals from plant foods that work together synergistically that bring about good health.

Good nutrition supported by exercise, water, and sunshine is greater than the sum of its parts. It's a biological symphony."

I also forgot to mention one last thing about Mt. Athos:
"The lack of air pollution is likely to also play a factor."

Spain v. England, bluebells of course.

I love everything Spanish; the sun, the landscape, the architecture, the wine, the painters, tapas, Cava and Nadal. The only thing we do better in Blighty is the bluebell woods.


The English Bluebell.

The two plants are easy to tell apart. English bluebells (and Irish ones) have narrow leaves, white pollen, slender flowers, blooms that hang from a curved stem, only on one side, and dark blue flowers. English Bluebells are very beautiful, have a purply tinge, you can find white and pink ones as well. The dark blue stems bend over gracefully and the little bells all come on one side. Plus they have the most lovely scent.



The Spanish bluebell.

The Spanish imposters are more robust with broad leaves, sturdy, upright flower scapes with flowers all around them, broad bells and blue pollen. Spanish Bluebells are the invaders! They are stronger, have thicker stems and have the little bells all around the stem so they don’t bend over but stay upright. Mine grow through Tarmac and brick and the bulbs can be up to three feet underground.

The two can cross pollinate, and sadly, if the spread of the Spanish Bluebell is not halted we will lose our delicate English bluebells.

WARNING if you like Spanish bluebells don't read the next paragraph.

To combat an infestation, dig up the bulbs and drown, mash, microwave or dry them thoroughly before composting them. It may take searing summer heat or attic dryness to render the bulbs a fatal blow. Maybe it is more practical to try drowning them: put them into a tub of water for a few months. The leaves and flowers can be composted with no fear of their resurrection. Ever.


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Cadiz, and swiftly

'Use the occasion, for it passes swiftly.'
Ovid.

OK Polly, maybe not...




















And maybe not for vegetarians

















Or pescetarians






















Or swimmers

















Or Lego officienados

















Or Swifts



These little marvels are the best anti mosquito chums you could ever need. And they arrive at your window at dawn and dusk to eat any nasty invaders.

Common swifts are gregarious birds that nest, roost, migrate and hunt in groups. They favour a life on the wing and are unique in their ability to stay airborne for extended periods, spending entire days aloft and only landing to feed young or roost. Swifts fly at least 560 miles per day during the nesting season. They also mate and forage whilst in the air. Their specially adapted grasping feet allow them to occupy vertical surfaces such as chimneys, which other birds would have difficulty inhabiting.

Bet you didn't know that. And all in Cadiz.




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Schindler's lift

We've been to Cadiz to see our girl Polly and her hub, Alex. Both of whom are splendid. She got fed up with having to lug her pregnant body around so she's gone for a lovely lie down with lots of other pregnant ladies. On the sixth floor. So we have become regular users of Schindler's lift. And even though our Spanish is very groggy we were always welcomed by every other lift user with '¡Hola!' 'Buenos Dias!' 'tenga un buen dia' And this was the same for every person, entering or exiting and x 20 sometimes. By the time we got to Pol, we needed a lie down too. What a lovely, friendly place.










OK, it's a bit more serious than that, Polly's waters broke at 28 weeks and the nearest hospital for pre term babies was in Cadiz. But Polly is well now and the contractions have stopped and the baby is kicking like a kangaroo! We even saw a scan.

















The docs, including Doc Fernando, are very pleased with Pol and want her to have another three weeks of bed rest in hospital and plan to induce the baby at the end of May or beginning of June when the baby will be 34 weeks + 5 days. ( I think). So still premature, but a lot more developed and able to cope with anything else life wants to throw at her/him.








Alex found a tremendous apartment near the hospital, which we were able to stay in.








With the most amazing view, and after each sunset we felt more and more reassured that 'everything is going to be alright'.















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Great Dixter!

On Easter Sunday I went to my favourite garden in East Sussex, Great Dixter. The former home of writer and creative gardener Christopher Lloyd, the gardens are now in the very capable hands of Fergus Garrett.

Me and the old man.

Our Spanish guests.



It is impossible to be miserable in this gorgeous garden. Every vista is cleverer (real word?) than the last. Each 'room' is bordered by yew topiary which hosts peacocks (ish) looking on silently. Hurrah!

Sorry, they are squirrels.

During a rather extended drive there (google maps take note) we encountered steam engines, horse drawn carriages, masses of blue blue bluebell woods and topped it off with a magnificent castle. No, two castles actually.



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Hot and cross

Everything I have tried to do today has gone wrong. All cars are Brighton bound so there is nowhere to park. Anywhere.

Once home, I wanted to add some Spring colour to this gloomy day by simply putting a couple of pots of daffs on the mantlepiece. It was a disaster waiting to happen. All I was trying to do was cheer the place up a bit and then the old man had to "help" by saying the wrong thing at the wrong time. "Are you a bit tired?" Under normal circumstances this would have been deemed compassionate, almost loving. To me it was a red rag to a bull as I continued to knock delicate mementos into the full coal scuttle and spill water everywhere else.


As I was planning the next offensive, the old man de-cluttered the mantlepiece, de-fleaed the cats, went to the dump with all my garden rubbish and then started making hot cross buns.


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Seven a day

Seven-a-day: Michael Mosley's guide to reaching the target

A recent study has suggested that we should significantly increase the amount of fruit and vegetables we eat from five a day to at least seven. So how would Michael Mosley do it?



We have known for a long time that eating more fruit and vegetables is likely to be good for us, and the famous five-a-day campaign was always intended as a recommendation aimed at promoting the minimum we should eat, rather than a maximum. What this study adds to things we had previously known is that eating vegetables is better for us than eating fruit (probably because fruit has far more sugar in it) and that eating tinned fruit seems to be positively bad for us (again, probably because it is often in a syrup.

On the basis of this study, you should aim to eat at least four portions of vegetables a day and around three portions of fruit. Importantly, you should eat them, not drink them. The study found no real benefit from drinking fruit juice, and I would say the same is probably true of commercially bought smoothies.

So how do you reach your seven-a-day? If you're feeling continental, you might start the day with an omelette containing a decent handful of spinach. The protein in the eggs will keep you full for longer and spinach is rich in folate and betaine - vitamins that help regulate homocysteine (high levels of which are associated with heart disease). Unfortunately, despite Popeye the Sailor, spinach is not rich in iron.

Alternatively you could add a handful of strawberries or blueberries to your cereal, or wolf down an orange.

A rough guide to portion size

The NHS advises a fruit and vegetable portion to weigh about 80g.

One fresh apple, banana or peach
Half an avocado
Two handfuls of blueberries
Seven fresh strawberries
One corn on the cob
One medium tomato, or seven cherry tomatoes
Three tablespoons of peas
Two spears of broccoli
Half a pepper
Two-inch piece of cucumber
Read the full NHS list here

For lunch and your evening meal you are going to be eating vegetables, with fruit as a dessert. But which vegetables? Again, the recommendations are that you add as much colour as possible to your diet. The different colours of different plants represent some of the thousands of different bioactive compounds, known as phytochemicals, which keep plants alive and healthy.

Eat them raw or lightly steamed rather than boiled to death.

Green
So-called "leafy greens", which include spinach, chard, lettuce and kale, are a good source of minerals like magnesium, manganese and potassium.

Cabbage, cauliflower, broccoli and other members of the brassicas family contain sulphur and organosulphur compounds. Sulphur is essential for the production of glutathione, an important antioxidant, as well as amino acids like methionine and taurine.

Orange and Yellow
Fruit and vegetables with yellow or orange in them are rich in carotenoids. Foods rich in carotenoids include, not surprisingly, carrots. The type of carotenoid you find in carrots can be converted to retinol, an active form of vitamin A. As vitamin A is important for healthy eyesight, this may explain why carrots are supposed to help you see in the dark. Vitamin A also plays an important role in bone growth and regulating our immune system. As well as carrots you will also find carotenoids in melons, tomatoes, peppers and squash.

Red
Gazpacho shots with pimenton and caraway seed twists
Citrus and pomegranate salad with chilli-honey dressing
Butternut squash soup with poached egg persillade and cheddar
King crab, asparagus, garlic and hazelnuts
Pear, apple and blackberry crumble with hazelnut ice cream
Find more recipes at BBC Food
Another class of carotenoids that produces the colour red are called the lycopenes. You'll find lots of lycopene in rich, red tomatoes. Oddly enough cooking tomatoes actually boosts the levels of lycopene. The reason is that heat helps break down the plant's thick cell walls, making the nutrient more available. Unfortunately heat also destroys vitamin C, so it's a trade off.

Blue and purple
Blue and purple foods get their colouring from a group of flavonoids called anthocyanins. You'll find decent levels of these particular flavonoids in blackberries, blueberries, purple carrots and red cabbage. There is some evidence that anthocyanin - rich blueberries may improve memory and cognitive function in people as they get older.

White
Examples include garlic, white onions, shallots and leeks. These are rich in alliums and allyl sulphur compounds. Although there is no compelling proof that garlic will ward off vampires, it does appear to be quite good at killing microorganisms.





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My mate Henri

'ello

Henri Matisse: The Cut-Outs opens at Tate Modern on 17 April and is the first and perhaps only time that 120 of Matisse's cut-outs have been assembled in one place from collections around the world - a once-in-a-lifetime opportunity to see the full scope of these late works in all their colourful, vibrant glory.



I have found in co-curating this show a new and deepened admiration for Matisse’s work. These wonderful works have an engaging simplicity coupled with incredible creative sophistication. They are among the most treasured works in the museums from which they are coming.



You won't be surprised to hear that we are expecting the exhibition to be one of Tate's most popular ever, so please can I advise you to pre-book your tickets to ensure that you are one of the first to see this landmark exhibition.

Pre-book your tickets for Henri Matisse: The Cut-Outs

I look forward to seeing you at Tate.

Best wishes

Nicholas Serota, Director, Tate





When a girl's got to go, she's got to go.



17 April – 7 September 2014



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Information desks
Information desks are located near the Main and River entrances of Tate Modern. Staff are happy to help.

Baby changing facilities
The Baby Care Room is found on level 0. Additional nappy-changing facilities are available in the toilets on each floor.

Lifts
There are four lifts, situated by the main stairs on each floor. These provide access to all levels.

Cloakroom
The cloakroom is on level 0.
You may be requested to leave briefcases, bags, sticks or umbrellas in the cloakroom.
Large bags and rucksacks must be placed in the cloakroom.
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Benches can be found in the Tate Modern galleries.
Additional seating is provided in the Turbine Hall and concourses.
Seating
Stools are available in the galleries. They can be picked up from the concourses on levels 2, 3 and 4. Just ask a member of staff or at the Information desks if you would like to use them.
Benches can be found in a number of Tate Modern galleries.
Additional seating is provided in the Turbine Hall.

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Hunting for Hockney

I missed the Hockney show at the Royal Academy, did I say I'd been ill? But yesterday we went to the Dull Itch Picture Gallery to see the most brilliant show, which you all must see.



I couldn't afford a Hockney but I did have some obliging look-alike models.















Although I no longer own even a Hockney print cos it faded away...







And what's more, I sent Mr Hockney one of my bespoke knittygritty scarves to protect him from those wild winters in Yorkshire. How lucky is he?!















Here's another great product from the Royal College of Art:
Hunting for Hockney



Hunting for Hockney from Alice Dunseath on Vimeo.



"A film made in my first year at the Royal College of Art, for my friend Lucy. To escape from the realities of bereavement, two friends travel across Yorkshire to look for David Hockney. Grief heightens their senses and their need for adventure. Music: Tom Rosenthal (http://www.tomrosenthal.co.uk) Voices: Me, Lucy Sanderson, Marcus Armitage and Leonard Armitage."













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One tit

I've been quiet for a while but now I might become even quieter. One tit has found one knitted tit. And I also found :

"Here is a knitting pattern of a breast supplied to us by Maria of the North Vancouver British Columbia La Leche League. This is a great project for anyone working around birth and breastfeeding: Lactation Consultants, Midwives, Doctors, Doulas, Public Health Nurses, Labour and Delivery Nurses, La Leche League Leaders, or maybe someone who wants an original stuffed toy for their babe. This will allow you to demonstrate technique for achieving a great latch, how to deal with clogged ducts, and other physiological phenominias of the breast. Get creative with your choice of yarn colours, and have fun. Please submit photo’s of your knit breast, I would love to post your titlating creations."

How? Who? Why?



Maybe best to just leave that one well alone.



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