Minding the Indigenous Mind Returning to a Paleo Native peoples’ Lifestyle to Cure the Diseases of the Standard American Colonized Diet

Greetings Mindful Relatives and Friends,

Chris Kresser, a leader in an emerging nutritional lifestyle known as the Paleo diet reported on what we know about the health of people before and after they started eating the Standard American Colonized Diet: “We know, for example, that a modern diseases like diabetes, obesity, cancer, autoimmunity and heart disease were rare (or even nonexistent) in Paleo people and are still rare in the few hunter gatherer groups around the world that have been lucky enough to preserve their traditional diet and lifestyle. We also know that when modern foods like wheat flour, industrial seed oils and sugar are introduced in these populations, the incidence of modern diseases goes up commensurately. And, even more telling, when these groups return to their traditional ways, the modern diseases disappear again. This suggests that it wasn’t some genetic vulnerability that caused them to develop modern diseases with the introduction of modern foods.”

In this column I want to share some of my thoughts about a way of eating called the Paleo lifestyle. I’ve read a great deal about it and I’m convinced that it may be one of the most important approaches to helping Native folks reverse the chronic health problems they’ve developed from eating the Standard American Colonized Diet. It is a nutritionally appropriate, balanced, and healing diet for Native folks and matches the “traditional” eating patterns of our ancestors, who didn’t have the food related health problems that we do.

I don’t want give the impression that the Paleo diet is the perfect way for everyone to eat, or that if you do not follow this way of eating you will not recover from serious chronic illnesses. Sometimes all one has to do is exercise, stop eating sugary foods and drinks, and lose weight, and their health will improve. What I’m hoping is that this column will spark some interest in this lifestyle so that folks may give it a try to see how it works for them.

History of the Paleo Lifestyle?

The idea behind the Paleo lifestyle is that if we return to eating as closely as we can to the way our ancestors did 10,000 (plus) years ago, our health will improve. The Paleolithic Age (Old Stone Age) covered a time period from 500,000-10,000 ago; before most of humanity practiced any type of agriculture. While it is hard to know exactly what our Paleo ancestors ate, most experts agree that it was a time when they lived on a diet of wild game, vegetables, fruits, nuts, seeds, fish, shellfish, eggs, and tasty insects. There were no processed, packaged, artificial, additive-laden foods and no sugar, with the exception of the sweetness that came from wild fruits and honey.

The foods that our ancestors ate were in a much more pristine state; the animals they dined on were not fed inferior diets of genetically modified corn, soybeans, or grains, nor were they saturated with antibiotics, and hormones, like our meats are today; every wild plant, seed, nut, fruit, and vegetable was organic and free of pesticides and other man-made chemicals. Fish and shellfish contained no man-made pollutants or heavy metals and the water they drank was clean and fresh and chlorine and fluoride-free.

Research on ancient human diets concludes that as humans began practicing more agricultural lifestyles, health problems began to crop up (no pun intended). The theory is that the dependence on domesticated foods, rather than wild sources contributed to a decline in health because agricultural foods were not part of a natural diet that the human system had evolved to eat. In their book, Perfect Health Diet, nutritional scientists Paul Jaminet, Ph.D., and Shou-Ching Jaminet, Ph.D., reported that the adoption of farming caused the height of people to shorten while their muscles became weakened; tooth decay and osteoporosis became widespread and malnutrition, infections, inflammation became common.

In an important scientific paper about Paleolithic nutrition, scientist Dr. Boyd Eaton, M.D. concluded that pre-agricultural hunter-gatherers did not eat cereal grains, nor did they grow them. Neither did they consume milk or dairy products. And, despite the problems with grains and cereals, especially for many Native people, the USDA and the grain and dairy industries push both as healthy foods that we must have in our diets. However, Loren Cordain, Ph.D., a respected scientist and the founder of the modern Paleo food movement, has found plenty of research that shows that eating cereal grains worsened the health of early agricultural people.

Today we know that cereal grains such as wheat, rice, barley, oats, corn, and beans are not only genetically modified and treated with dangerous chemicals, they are very starchy foods that can raise one’s blood sugar very quickly. We also know that many folks are sensitive or allergic to the gluten protein that is found in grains, and for some ingesting it can result in a very serious autoimmune reaction if they have celiac disease. Non-organic milk, the most widely consumed dairy product, has measureable amounts of herbicides, pesticides, dioxins (up to 200 times the safe levels), antibiotics, and growth hormones, such as IGF-1, which is suspected to fuel the growth of cancer in our bodies. Many Native people cannot drink milk because they are lactose intolerant.

 What’s included in the Paleo Diet?

There are different versions of the Paleo Diet. One proponents of this diet, Mark Sisson, a world class athlete and Paleo diet expert, says that if we want to follow it we must concentrate on: “eating quality sources of protein (all forms of meat, fowl, fish,). It is important that your protein sources are clean, organic or free-range. Eat lots of colorful vegetables, some select fruits (mostly berries), and healthy fats (nuts, avocados, olive oil). Observe portion control (calorie distribution) week to week more than meal to meal. Eliminate grains such as wheat, corn, rice (even brown rice), cereal, bread, and pasta. Eliminate all forms of sugar and sugary drinks; and trans- and hydrogenated fats from your diet.” Free-range eggs are an important source of protein while coconut oil is an important healthy fat that can also be included.  It is important to eliminate all processed meats.

Another Paleo diet advocate Chris Kesser is very clear that some the everyday foods that we eat are toxic and should not be on our menu:    

• Avoid cereal grains (especially refined flour)
• Avoid omega-6 industrial seed oils (corn, cottonseed, safflower, soybean, etc.)
• Avoid sugar (especially high-fructose corn syrup)
• Avoid processed soy (soy milk, soy protein, soy flour, etc.)
• Avoid improperly prepared cereal grains and legumes

Kesser believes we must nourish our bodies by emphasizing saturated 

monounsaturated fats while reducing intake of polyunsaturated fat; we should favor eating deer, buffalo, elk, and beef and seafood over poultry; we should eat real food such as grass-fed, organic meat and wild fish, and local, organic produce when possible. We must avoid processed, refined and packaged food.

Benefits of the Paleo Diet

When one eats the broad variety of vegetables, select fruits, and high quality, lean meats, the Paleo diet is nutritionally sound, safe, and easy to follow. Since the Paleo is patterned after the diets of our ancestors, if we follow it, we can expect to improve our health. In fact, many proponents of the diet are convinced that returning to this way of eating reprograms our genes so that our disease causing genes get turned off and our healthy ones get turned on.

For some folks, “intermittent fasting” is an important part of the Paleo diet lifestyle. When most people fast from foods their health improves significantly and they live longer, healthier lives. For instance, in 2009, Walter Breuning (now deceased), a 112 year-old Great Falls, Montana man credited his long life to not eating too much (he ate only two meals a day and took one aspirin).

Intermittent fasting means one alternates the times, or days, or amounts they eat each day: some folks fast completely from food on one day and eat normally on the next day; some do a 5:2 plan where they eat for five days and fast for two - sometimes the two days are spread out in the seven day period and sometimes they are back to back; and some eat 2 meals and a snack a day between a six hour eating period and then fast for 18 hours for the rest of the 24 hour day; some people, like Walter Breuning, eat only twice a day. Most research agrees that overeating shortens our lives while intermittent fasting is looking more and more like it will increase the length and quality of our lives. One thing for sure is, fasting is a part of our nutritional eating heritage: our ancestors were very accomplished at fasting due to food shortages and for health and spiritual reasons.

Since the main sources of food in this diet are healthy proteins, fats, veggies, and select fruits, anyone that follows it will get plenty of essential nutrients, fiber, and much, much more. Research on the benefits of the Paleo Diet continues to grow as more studies examine the health of people that practice this way of eating. Some of the health benefits include: healthy weight loss, significant drops in blood pressure and cholesterol; and improved blood glucose tolerance, arterial function, LDL and triglycerides. If you’re interested in this research check out Dr. Loren Cordain’s book, The Paleo Answer: 7 Days to Lose Weight, Feel Great, Stay Young, published in 2012.

I am an enthusiastic supporter of the Paleo diet and have been working on incorporating the diet into my lifestyle for about a year. Most times I am very good at following it but at times I slip off. One of the reasons that do the Paleo diet is because I’ve developed a sensitivity to gluten, so I’ve given up eating bread, grain cereals, fry bread, pasta, etc. Eating no grains has been one of the best nutritional decisions that I have made. I also stay away from corn and legumes such as beans and lentils. Even though our ancestors ate them, I’m now convinced they were not the healthiest foods for them or us to eat. Just like grains, beans and corn contain phytic acid (an anti-nutrient in foods), which contributes to our inability to absorb the nutrients found in these foods.

If you are interested in trying out the Paleo diet check out these websites: Chris Kesser (http://chriskresser.com/); Dr. Loren Cordain (http://thepaleodiet.com/); Mark Sisson (http://www.marksdailyapple.com/#axzz2JDsgftEb), and Rob Wolf (http://robbwolf.com/). I also encourage you to read more about intermittent fasting and give it a try if it seems appropriate for you. I fast one to two times a year generally from 10 to 15 days each time and the benefits have been amazing. This year I was aiming for 21 days (three weeks), but after reading about the science and benefits of intermittent fasting I’m now interested in giving it a try to see how it works. I am on my way to becoming a “Paleo Indian.” Remember, if you give the Paleo lifestyle a try I’d love to hear about it. Wishing you a long, healthy, happy, drug prescription free life!

Michael Yellow Bird, MSW, Ph.D., is an enrolled member of the Three Affiliated Tribes and a professor and the director of graduate education  in the Department of Social Work at Humboldt State University, Arcata, CA. His teaching, writing, research, and community work focuses on social work with Indigenous Peoples, neurodecolonization, neuroscience and social work, and employing mainstream and traditional Indigenous mindfulness practices in tribal communities to promote health and well being. He leads a regular morning mindfulness practice for staff, students, and faculty in his department. He can be reached by email at:  mjy9@humboldt.edu 

Minding the Indigenous Mind It Takes a Community to Heal the Aftermath of Death

Dear Mindful Friends and Relatives,

It is said that death is inescapable and unpredictable. Death is not easy for most of us to discuss, comprehend, or accept. When it strikes it often leaves us in stages of deep grief and suffering, searching our souls to understand Death’s purpose. When I think of memorable quotes about death there is an Eskimo saying that helps me see the connections between the loss of our loved ones and the knowledge that they have left their suffering here, on earth. It goes like this, “Perhaps they are not stars, but rather openings in heaven where the love of our lost ones pours through and shines down upon us to let us know they are happy.” I love this quote since it reminds me that, even though we feel much grief at the passing of our relatives and friends, their deaths connect them to something beyond us; to all things beautiful and free.

For several years there has been a continuous stream of tragic, preventable, premature deaths in the different communities on my reservation (Fort Berthold reservation in North Dakota). The number of deaths over the years has been excessive and steady and many of us we have not healed from the passing of our relatives and friends. Many of us carry the complicated, heavy feelings of grief and trauma in our hearts and minds. Unfortunately, it seems that Death will continue to be a frequent visitor to our part of the world since there does not seem to be a comprehensive plan, by the people and for the people, to stand up to Death. 

On our reservation, Death results from various, preventable health-related causes such as cancer, heart disease, obesity, depression, and diabetes. Death from substance abuse and alcohol, also preventable, is common. Accidents are by far the largest killer on the reservation, especially vehicle crashes. Then there are the violent deaths: murder and suicide which strip away our hope, sense of security, and order, and leave us broken and damaged. Murder and suicide are, perhaps, the most difficult to heal from.

  Recently, New Town/Fort Berthold residents Martha Johnson (age 64) and her three grandchildren Benjamin (13), Julia (10), and Luke Shuster (6) were murdered in their home by a young man named Kalcie Eagle (age 21), a tribal member. Martha and her grand kids were not tribal members. This story has been covered by several national newspapers and networks and has detailed what happened in this horrible tragedy. The killings shocked the community and many folks doing a lot of soul searching following this awful event. I cannot imagine the grief, confusion, and anguish that Martha and her grand children’s family and friends must be going through. When such awful, heartbreaking events happen so quickly and violently, coping with the shock, numbness, and the psychological disorganization that occurs, is sometimes the only thing that is possible.

It is must be also be exceptionally painful and difficult for the parents and relatives of Kalcie Eagle, who ended up tragically taking his own life shortly after the murders. It’s such a terrible, sad situation for the families, relatives, and friends of all the deceased. And, what to say at times like this to aid in understanding of why these deaths happened and how all involved can heal, is difficult when so much suffering, confusion, and sadness is at hand.  

In this column, I would like to offer my condolences and an abundance of healing thoughts and prayers to everyone affected by this tragedy, especially the families and relatives of the deceased. I send loving thoughts and happiness to those that have passed as they journey from this world to the next. Healing from what’s happened will take some time and a lot of deep reflection, acceptance, and forgiveness from all involved. And, while it may seem too soon to offer some prescriptions or thoughts of how to prevent more tragedies of this nature, I would ask the families and relatives of the deceased to forgive me for moving forward to do so.

First, what may be most important to remember is that, even though what’s happened is gut and heart wrenching, the affected families and community can and will heal and recover. Many times when an extremely adverse trauma is still fresh and being processed, many folks feel like they may never recover from what’s happened. This is a normal (but very difficult) response in dealing with the early stages of death and grief. At this point, it is important for the aggrieved to be able to find safe places to express their heartache and sorrow, and to be supported as they do so.

Second, it is essential for all that are affected to allow themselves to believe that healing and recovery can and will happen. Research shows over and over again that those people that live the longest, happiest, and healthiest lives following a traumatic event, are folks that have faith (or believe) they can heal and recover. They are individuals that adapt well in the face of adversity and can turn tragedy into opportunities for positive change. We should never underestimate the human capacity to thrive after serious adversity.  It is important for these kinds of folks, the thrivers and survivors to come forward, reach out, and offer stories of hope and healing to all that have been affected by this recent tragedy. And, if healing from death is to come full circle, it is also important that the survivors extend their knowledge and wisdom to all those that have yet to recover from the past tragic deaths in the community and on the reservation. Someone once said that we are all healers, and when we reach out to one another with compassion, love, and good intentions, we open an incredible space for healing to happen. 

Third, it is important to remember that there is a remarkable life force in unity. The energy that emanates from humans that are unified with one another is simply amazing. None of us have all of the answers or even the strength that is required to deal with the many difficult challenges we will face in our lifetimes. Nearly everyone one of us needs support, guidance, and wisdom from others in order to successfully to navigate our way through this world. Human beings do not do well when isolated from others; even individual achievements are not individual achievements. Often, they are possible because someone, or a company of someone’s, during an earlier time, provided a road map that could be followed. History shows that when humans join forces and walk the road of difficulty together, support one another, and remain unified for a common cause, almost anything can be attained.

If all community members, Native and non-Native, come together to talk about the tragedy, the reasons it happened, and form a united front to work together to prevent further calamities from happening, the community will not only heal, it will become stronger, healthier, and intimately interconnected in a way that, right now, may not seem possible. 

Fourth, it takes a community to heal a community. The most effective response to the current and past deaths on our reservation must come from within the communities and not from the outside. The approach must be a community-driven, involving all sectors of the population: young, old, grassroots, professional, men, women, parents, Native and non-Native, and civic, religious, and political leaders. Don’t get me wrong. There are a lot of good folks including grief counselors, social workers, healers, and religious leaders that are from outside the community that can be helpful and support the healing that goes on. But, they play a peripheral role; it’s an important periphery, but it is secondary nonetheless. For what happens when the outside folks leave? Who is going to take over the healing processes? Whose is going to implement and maintain the necessary organizational and relationship changes and strengthening that need to take place in order for healing to occur?

When I visited Fairbanks, Alaska last spring to present my work on mindfulness to several University of Alaska Native social work students, faculty, and community professionals, I came to understand just how important these questions are. During a talk a Native elder spoke of how the large number of murders and suicides that were being committed in her village were devastating and heartbreaking for all the people. There was a great deal of frustration, despair, and grief. The way that the fallout from the trauma had always been handled was by having a psychiatrist or psychologist fly into the village to offer grief counseling, which was appreciated, but not enough. After a few hours of visiting and working with folks, the individual would leave the community to fly back to his office in a distant city, leaving a lot of open wounds and confusion about what should be done next.

Folks in the village began to talk about what was happening, how they felt, how the short-term, outside help wasn’t enough, and what they could do as a village to change their circumstances. It was not long before they got most of the village, Native and non-Native, involved in working together to prevent more deaths. To accommodate everyone they began using traditional and non-traditional helping approaches to aid in the healing of the trauma. They came up with a plan, goals, and a vision of what they wanted their village to look like and began working towards them. As the elder told the story, members of her village who were in the audience chimed in about how excited and optimistic they were to take the lead to overcome the tragic events of their community. I’m not sure how successful this village has been since they were in the midst of their work. Still, it moved me to see how ordinary, everyday folks with a deep commitment could bring others together to work towards a common goal. After listening to their painful, heartbreaking stories, I was inspired at the depth the courage they had to take on such agonizing issues. Some of the women were the mothers of sons that had committed suicide and some were mothers of sons that had murdered the children of other mothers, who had decided to get involved. Come to think of it, the movement seemed to be mostly inspired, guided, and kept alive by the women of the village.

It takes a community to create a healing community environment. It takes a community to inspire a healing movement. It takes a community to agree upon a moral and behavior code that all can respect and live by. It takes a community to give hope to its members and to build bonds of trust, acceptance, forgiveness, and resiliency among the membership. Regardless of race, color, gender, religion, sexual orientation, or belief, a community must make sure that all of its children and people are protected, supported, cared for, and provided with the guidance they need to become healthy, happy, responsible people. 

Healing the aftermath of death is challenging and heartbreaking. In our communities and on our reservation, we should grieve all deaths, comfort all families that lose loved ones, prepare ourselves for death, and most of all, we should do everything possible to stop those deaths that are preventable. The next time you run into someone you know or don’t know, ask them what they think could be done to bring unity and healing to all people on the reservation. Discuss ways you can work together to bring healing, understanding, and well being to everyone in all communities on the reservation. Listen patiently and draw out everything that positive from the conversation and share it with others in your next conversation, and the next, and the next. It’s important to always remember that healing and unity between all peoples on the planet is possible in this lifetime.  

Michael Yellow Bird, MSW, PhD., is an enrolled member of the Three Affiliated Tribes and a professor and the director of graduate education in the Department of Social Work at Humboldt State University, Arcata, CA. His teaching, writing, research, and community work focuses on social work with Indigenous Peoples, neurodecolonization, neuroscience and social work, and employing mainstream and traditional Indigenous mindfulness practices in tribal communities to promote health and well being. He can be reached by email at:  mjy9@humboldt.edu