Ria Penders’ new book: Part 2, Paleo-nutrition for the 21st century

A number of recent studies have shown that when you eat the way humans did in prehistoric times, your health will improve.

Author Ria Penders calls this diet “Paleo-nutrition” in her new book on organic food. What makes Paleo-nutrition better? Compared to the meat-and-potatoes and ‘fast food’ diets, Paleo-nutrition emphasizes pure natural raw foods.

Ria offers the following guidance for your 21st Century diet:

Proteins:  Found in fish, meat, eggs, nuts and seeds, you need proteins for your immune system, and for muscles, intestines, skin, hair, and for energy. Have a portion at lunchtime and one in the evening and you will feel both more fit and better satisfied.

Fat:  Paleo-nutrition allows a great deal more fat than most popular diets. About 40-50% of the total amount of energy is supplied by fat. However, the amount of saturated fat is much less than in regular nutrition as your body doesn’t need much saturated fat.

Poultry, meat, and fish of animals living in a natural environment contain predominantly omega-3-fatty acids. These fatty acids are important for your brain and skin, and for the regulatory systems in your body, for example, controlling inflammation and blood pressure.

Carbohydrates: You need to derive about one third of the total amount of your energy from carbohydrates, although people who do more physical activities than average should eat larger portions of carbohydrates.

Orthomolecular scientists advise you should avoid grains with gluten as they may do harm to your intestines. Grains like wheat and rye, fruit drinks and added sugars do not fit in a Paleo-nutrition diet.

Vitamins and minerals: When you have two portions of vegetables and three portions of fruit daily, your intake of most vitamins and minerals will be higher than in regular nutrition.

You should only be careful to obtain adequate amounts of calcium and iodine. Dairy products are not used in Paleo-nutrition but getting sufficient calcium does not need to be a problem if you eat a lot of vegetables, fruit, nuts and seeds. You will find iodine in seafood.


Co-authors Yvonne van Stigt (left) and Ria Penders (right) share their knowledge of Paleo-nutrition and orthomolecular science in a new book (published in Dutch, we have plans the book to be translated in English).

Co-author Yvonne van Stigt, an orthomolecular therapist, while researching for her own health, came across The Paleo Diet written by Loren Cordain. It became clear to her that Paleo-nutrition was the solution both for her own health and for her clients.

In 1967, Nobel Prize winning chemist Linus Pauling coined the word “orthomolecular” by adding the Greek prefix “ortho” meaning ‘correct’ or ‘right’ to molecular. His idea? The right molecules in the right amounts makes for a healthy body. In 1973, he founded the Institute for Orthomolecular Medicine (now the Linus Pauling Institute at the University of Oregon) to conduct research into, the relationships between health and disease, and the functions of micronutrients, phytochemicals vitamins, minerals, and other essentials in the human body.

Orthomolecular and other scientific studies are now demonstrating that the prehistoric ‘hunter-gatherer’ diet of fresh foods gathered from Nature is probably the most beneficial way to eat.

This book gives you practical ideas if you want to live and eat as we did thousands of years ago.

For more information, see the website: www.oergondischgenieten.nl

Photos courtesy of Ria Penders

By Teviot Fairservis.


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Ria Penders’ New Book: Paleo-nutrition – a Thing of the Past for a Healthy Future


Orthomolecular dietician Ria Penders advises eating a
prehistoric diet of fresh raw foods.

For several generations, Penders family members have been fascinated by natural and organic ingredients. Recently, Ria Penders has come out with a new book simply called “Organic Food” (published in Dutch as “Oergondisch genieten”) with more than 250 healthy recipes based on a prehistoric diet.

‘Paleo-nutrition’ for the future. As an ‘orthomolecular dietician,’ Ria Penders has dealt with the relationship between health and nutrition for many years. She wrote this book to assist her clients on their way to become fit and healthy. She advises people to choose their foods following a “Paleo-nutrition” diet:

We should eat as people did thousands of years ago. People ate what was available in nature. Primitive man went out to hunt and fish. He picked up eggs and gathered fruits, vegetables, nuts, seeds and honey. The proteins and fats from fish and meat supplied most of their energy. The amount of carbohydrates in starch and sugars in the prehistoric diet was only about one third of the total amount of their energy intake.

You can make the most delicious meals using only a few basic ingredients. A salad of spinach and raspberries with cold roast beef make a super nutritious salad (doesn’t it look yummy in the photo?). Our ancestors’ diet avoids dairy and gluten found in certain grains and is low in saturated fat.

A good meal plan might include:

    Breakfast: fruit — with nuts, eggs (or nothing else)

    Lunch: a salad or hot meal — with plenty of vegetables, plus meat, fish, chicken or eggs, dress with olive oil

    Dinner: plenty of vegetables including leafy vegetables such as tuberous plants, with fish, meat or chicken

    In between: fruit, nuts, seeds, olives, avocado

    Drinks: water, a variety of teas, some coffee

Modern nutrition

Across the planet, people are eating ‘fast foods’ and accordingly, the incidence of diseases like diabetes and cardiovascular problems have risen dramatically. Ria says:

Nowadays, many people eat processed food with a high percentage of refined carbohydrates, such as in bread, sweets and soft drinks. Processed food also contains salt, flavorings and preservatives… Carbohydrates supply most of the energy, about 70%. This nutrition does not satisfy; the appetite for food does not stop. Overweight and loss of energy lie ahead!

She advises clients to change their diet for their health and urges them to eat organically grown food whenever possible. Her advice: “Get fit and healthy just by eating produce straight from Mother Nature!” Eating right is easy, she says:

“This kind of food is delicious, doesn’t take much time and is easy to prepare.”

Photos courtesy of Ria Penders

By Teviot Fairservis.


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