The Viva Mayr Diet. Helena Frith Powell

I suddenly feel quite smug about my organic shortbread biscuits.

      Dr Stossier doesn’t like to break our diet down into percentages. He believes that if we focus on fresh fruit and vegetables (some of them raw, and at the right time), and good-quality proteins and fats, we really won’t be hungry enough to fill ourselves with carbohydrates – and, in particular, the unhealthy types, such as those made with white flour and lots of sugar. When you are eating the Viva Mayr way, it’s important simply to cut down on carbs by taking much smaller portions, and choosing wholegrain varieties which fill you up.

      Fats

Fats are also important to overall health, and are an essential part of the Viva Mayr Diet. But fats are not all created equal. As you would on any healthy diet, it’s important to avoid the unhealthy saturated types – in particular hydrogenated fats or trans fats, which are now known to cause a wide range of health problems, including heart disease and obesity. Whole, fresh milk, cream and butter are fine, because they are natural products that contain healthy fats. But avoid very fatty cuts of meat (particularly those that are processed), as well as anything that has the word ‘hydrogenated’ on the label – many margarines included! The very best fats you can eat are found in cold-pressed oils, and it is these fats that can not only help to keep you healthy, but improve your overall health and well-being immeasurably. Paradoxically, they can help you to lose weight – something that we might not normally attribute to oils!

      Essential oils

      An essential part of a healthy diet is oil. And this is the one thing you shouldn’t compromise on. This must always be cold-pressed, preferably virgin, most definitely organic, and of the best quality you can find. And don’t worry about oil being fattening. Unsaturated fatty acids in oils taken in their pure form are not going to make you fat.

      Oils, such as linseed and olive, are an essential element of the Viva Mayr Diet, and should be eaten on a daily basis. This may seem strange, as most of us were reared on the idea that fats are unhealthy and, well, fattening, but bear with me. These oils are rich in fatty acids which are crucial to good health in many ways, and they are known as ‘omega oils’. At present we have identified three of these oils, which are omega 3, omega 6 and omega 9; each is important, but it is the balance between them that is most crucial. For example, inflammatory diseases, such as arthritis, inflammation of the digestive system, and even MS, are the result of an imbalance between omega 3 and omega 6. Omega 3 oils are found in linseed oil, hemp oil, and oily fish (fish from cold, deep seas such as herring, tuna, salmon and cod) so try to add as much of those as you can to your diet. Several studies relate heart disease to a lack of omega 3. Eskimos have one of the lowest rates of heart disease due to the high levels of omega 3 fatty acids they consume. In order to benefit we need to eat them regularly.

      Good sources of omega 6 oils include poultry, wholegrains, eggs, nuts, most vegetables oils, hemp and linseed oils, and even the acai berry. We tend to get enough of these in a healthy diet, which is why it’s important to bump up our intake of the omega 3s, to ensure that the balance is right. And that’s one reason why you’ll find oils, such as linseed (flax) and hemp are widely used in the Viva Mayr Diet; their omega-3 content is crucial to overall health and wellbeing.

      Omega 9 is not strictly an essential oil because our bodies can manufacture a small amount, provided we have adequate omega 3 and 6 in our diet. However, omega 9 can lower cholesterol levels, reduce the risk of cardiovascular disease, protect against certain types of cancer, improve blood-sugar balance, and encourage healthy immunity, so if you aren’t getting enough of the other omegas, do ensure you get some omega 9s in your diet as well. Good sources are olive oil, olives, avocados, almonds, sesame seeds (and oil) and most nuts.

      These omega oils, otherwise known as unsaturated fatty acids, are also essential for keeping you slim. The more you increase your intake of them, the less saturated fatty acids you will eat, and the less weight you will pile on around your stomach and hips. The reason for this is that the body tends to store unhealthy fats around the waist, giving us the unhealthy ‘apple’ shape. Omega oils (omega 3, in particular) have been found to encourage fat-burning in our bodies. In a nutshell, if you substitute omega oils for unhealthy saturated fats (such as trans fats), you will not only avoid putting on weight around your middle and hips, but you’ll encourage your body to burn off what’s there.

      Increasing fatty acids will also boost your brain power. The brain is comprised of concentrated fatty acids. In particular, there are a lot of omega 3 fatty acids in the brain; there, they create molecules which act as transmitters. The more transmitters or pathways you have firing, the more active your thinking process becomes. This is why fish is famously good for the brain. Our ability to concentrate, our energy levels, and a well-functioning nervous system are all related to the quantity of healthy oils in our diet.

      ‘We grew up with a teaspoon of cod liver oil,’ says Dr Stossier. ‘Now we are seriously lacking the omega 3 oils that it once provided every day.’ Personally I didn’t grow up with a teaspoon of cod liver oil, thankfully, but maybe I would be healthier if I had?

       What to buy?

      Oils are the first things to put on your shopping list when you begin the Viva Mayr Diet. You need three types of oils for the three types of omegas. Unsaturated vegetable oil, such as olive oil, will provide you with omega 9, hemp or linseed oil is a great source of omega 3 oils; and you can choose sunflower or other nut and seed oils for their omega 6 content. Take two tablespoons of one of these oils every day, making sure that you manage some linseed or hemp at least three times a week. If you don’t eat fish, it’s a good idea to take a good-quality fish oil supplement as well.

      This is not as difficult as it sounds. Use the oils much as you do salt and pepper, and sprinkle it over whatever it is you are eating. You can swallow the two tablespoons in the morning, or mix them with some soup or even porridge. Some of them have a distinct taste, but they aren’t unpleasant. There is a recipe here for Herb spread, which is delicious blended with oil. Eaten with some bread, it is perfect for breakfast, lunch or as a snack. The only rule to follow with all of these oils is to avoid heating them. At high temperatures, these oils become toxic. You can, however, pour them over hot food, as they would have to be heated to 60° degrees Celsius to become unhealthy trans fats. If you do wish to cook with oils such as olive, sunflower or nut oils, choose the warm-pressed varieties (see here).

      Cold-pressed oils need to be stored away from light, air and heat because they are extremely fragile. They should be stored in dark glass bottles, ideally in a cool place, such as a refrigerator. Olive oil will solidify when it becomes very cool; however, it will soon return to liquid form at room temperature. Some olive oils are also sold in cans to protect them from light. Pay attention to the expiry date or, even better, the pressing date if listed, to know the oil’s age. Once opened, cold-pressed oils should be used quickly, as they will become rancid and lose their nutritional value. Once oils have become rancid, they should no longer be used. They don’t taste good, and they do more harm than good to our health.

      You should also stock up on nuts and seeds, because they contain omega fatty acids in their natural form and are also full of a concentrated form of antioxidants (see here). Try sprinkling sunflower seeds, sesame seeds and pumpkin seeds on your meals – anything from baked salmon, porridge and salad to sandwiches, puddings and even fruit tastes delicious with that little extra crunch. If you are prone to snacking, carry some nuts or seeds around with you instead of a KitKat (although Dr Stossier says that if you follow the Viva Mayr programme you won’t feel the need to snack any more).

Try to get into the habit of thinking about everything you put into your mouth. Is it good for you? If not, give it a miss. If you can’t hit 100 per cent, do as a friend of mine suggests, and aim for 90.

      Look after your proteins

      Proteins