Monday, August 31, 2009
The seminar itself was incredible and really helped our understanding of proper movement to prevent, and fix some of the most common injuries associated with exercise. It amazes me how the more informed I become about a given topic the more I realize, it's the simple stuff done right that makes the difference.
Back to the challenge, we had a bunch of people sound off at the end of last week. Thank you! Even the simplest of posts may resonate with someone and provide the reassurance, or motivation that they need to make it through the day. We will answer a few questions that popped up and share how we managed to stay paleo on airport food. As the newness starts to wear off and you start to think, "why am I doing this? I want chocolate, beer, pizza, etc." Consider some of the positive effects many have already experienced and trust us that there is more to come. A huge part of this experience is the practice of self denial, trading what you want right now for what you want most and we hope that is a long and healthy life.
Many people have reported, as Marisa did, improvement in preexisting skin
conditions, we have heard, just from our Small group, about eczema clearing up, and warts and skin tags falling off. Don't quite know what is going on with that, but we are looking into it and more than happy to take credit for it. Dr. Cordain did write another book titled The Dietary Cure for Acne. We will have to read that one.
Marilyn & Brenda,
You will fill up much faster eating this way, Marilyn, 3oz is enough protein for you, remember listen to your body, when you are full stop eating.
Megan and Anne,
Thanks for the recipes we are going to try the bok choy this week. We want to try a new vegetable each week of the challenge.
Now for our 26 hour journey,
We got to the airport at 7:30 on Friday only to find out we would not be flying out until 11:30, because the airspace in Boston had been closed for the VIPs. Luckily we had already eaten dinner and packed our jerky and nuts for a snack. The hard part was staying out of the new Greene Turtle in the airport Friday night with the Redskins game on. We got to our hotel around 12:30am and were told we should leave early in the morning to get to where we were going because of the road closures. We found a bagel place and asked for double eggs, double meat, and double veggies on a bagel, but hold the bagel. Got a strange look on that one, but got what basically ended up looking like our usual breakfast of scrambled eggs and meat with lettuce and tomatoes. For lunch we found a small carryout that served a great steak tip salad and it was back to the airport for another long wait and dinner. We both ordered a grilled chicken BLT, it came with sliced avocado and some Asian cabbage stuff that was awesome. We both cleaned our plates (except for the buns). It took more time and thought, but it was not hard to stay on track while traveling.
That's it for your Monday check in. Let us know how the weekend went and where you are on your journey.
Wednesday, August 26, 2009
"Sweet potatoes originate from the tropics, but are now grown in Florida. Yams are mainly grown in West Africa and Asia. The USDA website suggests that unless you get your 'yams' from an ethnic store, they are probably sweet potatoes! To add to the confusion, the USDA requires that the food label yam must also say sweet potato. Nutritionally, both yams and sweet potatoes are great sources of starch, particularly for high-training athletes who need to
replenish glycogen stores.
Not a huge difference between the two as far as nutrient breakdown is concerned; but the lower glycemic load of yams is preferable if you can find a real one!
Personally, when I know I've got a long run or ride coming up the next day, there's nothing I'd rather prepare my body with than a nice, baked sweet-potato-yam with my protein and veg dinner! A more detailed discussion about root foods is available in Volume 3, Issue 2 of The Paleo Diet Newsletter available from http://www.ThePaleoDiet.com/newsletter"
Sunday, August 23, 2009
A word of warning for those who are switching from a high carbohydrate diet. This new way of eating will be a shock to your system and can/will result in some wacky issues. Women can compare the symptoms to PMS and Men the symptoms are comparable to how you feel after writing out the bills for the month. Irritable, cranky, headaches and stomach pains are some of the symptoms. This transition period is different for everyone and can last up to three weeks. This is why we are committing to 30 days. Here is a more sciency explanation of what is going on from a web site called Marks Daily Apple(he has his own version of paleo eating that he calls a primal diet).
Let us know how things went with you on your first day. What cravings are the worst and what are you doing to address them? I know for me(paul) sugar was the worst. I had what felt like a physical need for something sweet after meals, even if I was full. I used our night time snack of sunbutter and grapes to get me past it. Now I can pass on everything ,but my Mom's ginger snaps. Tomorrow is her birthday, so if you are reading this tonight mom, happy early birthday.
A quick reminder of what the expectations are. We want you to go 30 days eating nothing but lean meat, vegetables, nuts, seeds, & SOME fruit. That's it. Don't make it harder than it has to be. Our gauge of success rests in three areas, how you look, how you feel and how you perform. If over the course of the next 30 days you look better, feel better, and perform better, it has been worth it. If not, accept our apologies and move on to the next diet. Our money is on you having success, and not needing another way.
Remember, this challenge is just like anything else you endeavor in your life. You will get out of it exactly what you put into it. A half assed, cheating effort will earn half assed results. Not just from a diet standpoint, but from a self discipline stand point as well. It always amazes me how often people will attend to the finest detail of material things like their car, home, clothes, etc., but when it comes to their health, McDonalds will suffice. Don't be that person, at least for the next 30 days. We are here to help. We will have posts up every Monday and Friday evenings and will scatter more in as time permits. Please use each other and the comment section to pass along any tips, successes, or struggles you are having. We will all help out. We are excited that this challenge has energized a lot of people and look forward to sharing the experience with you.
Dawn & Paul
Friday, August 21, 2009
Thursday, August 20, 2009
What are other health benefits that may occur with The Paleo Diet?
The carbohydrates in The Paleo Diet are of a low-glycemic index, meaning that they cause slow and limited rises in your blood sugar and insulin levels. Excessive insulin and blood sugar levels are known to promote a cluster of diseases called Syndrome X (obesity, hypertension, undesirable blood cholesterol and other blood lipid levels, Type 2 diabetes and gout). The high fiber, protein, and omega-3 fat content of The Paleo Diet will also help to prevent Syndrome X diseases.
Because of the unlimited amounts of fruits and veggies permitted on The Paleo Diet, your body will be slightly alkaline -- meaning that diseases and disease symptoms of acid/base imbalance (osteoporosis, kidney stones, hypertension, stroke, asthma, insomnia, motion sickness, inner ear ringing, and exercise-induced asthma) will improve.
The high soluble-fiber content of The Paleo Diet will improve most diseases of the gastrointestinal tract, and the high omega-3 fat content will improve most of the "itis" or inflammatory diseases.
Wednesday, August 19, 2009
Another trick we have come up with for lunch is to make extra at dinner the night before and pack our lunches for the next day as we clean up dinner. We take a Tupperware bowl line it with salad, throw whatever meat we had for dinner on top, along with the leftover vegetables, and some nuts. When we do not have enough leftovers ,we grab a can of tuna or canned chicken, which I forgot to put on the shopping list of this mornings post. This is what I did today in the picture up top. It is left over shrimp with tuna, sprinkled with old bay a few carrots and almonds. This will hold me over till about 3 when I eat a snack.
Monday: Steak and broiled asparagus
At our current location we have easy access to four main stores, SAMS, Whole Foods, and Giant/Safeway (they are interchangeable). Costco is my favorite, but we do not have one close, and if you are lucky enough to have a Trader Joes nearby it could help.
We used to be intimidated by the size of the fruit and vegetable servings here, but now we find ourselves stopping in more than once a week. Here is what our list looks like.
2 liters of extra light virgin olive oil
2 cases of water
1 pound bag of dunkin donuts coffee
Large bag of raw almonds
Large bag of bacon bits(we have since phased these out because of the nitrates, but they helped make the morning eggs go down easier in the beginning)
1 bag of medium cooked shrimp
2 large bundles of asparagus
1 pound box/bag of spinach
1 pound box/bag of mixed salad greens
1 large bag of broccoli
Large package of 90 eggs
1 bag of avocados
1 bunch of bananas
1 package of strawberries
1 package of blueberries
2 packages of boneless skinless chicken breast
1 package of ground turkey
2 packages of deli turkey
2 packages of deli ham
1 bottle of fish oil
Occasionally we will pick up chicken wings, or a roast, as well but for the most part this is what we get each week at SAMS.
Whole Foods/Trader Joes -
Whole Foods is an awesome store, unfortunately you pay for that awesomeness. We only go in there for a few things and still end up spending a hundred bucks. Most of what we get at Whole Foods can be found at Safeway or Giant, (we have progressed on the geek scale mentioned and prefer to pay more)
Chard -a spinach like vegetable found in bunches in the produce section.
Yellow squash and zucchini
Beef jerky - they have the kind without sugars
Spicy Italian chicken sausage
Coconut and Almond milk
Dried fruit and bulk nuts & seeds
We use Safeway and Giant to supplement our shopping. Filling in what is on sale there with what we get from SAMS ,usually vegetables. This summer we have had the added benefit of a fresh vegetable market just up the street from us and use Safeway and Giant for the Redbox.
Everything we get at SAMS is also at Giant/Safeway in smaller quantities if you do not have as many mouths to feed. Remember this works for us. Your tastes and preferences will be different, find what works for you.
There will be another post tonight with a more detailed explanation of what we do with all of that food, as well as some more science to support our challenge. Hope you are still motivated and ready to change your life. You have 5 days to sneak in any last cheats, but don't go crazy, it will make that first week harder!
Melissa Byers, the person who inspired this challenge for us has an awesome post on her blog about how to deal with one of the toughest challenges you will face in the coming weeks. It is meant to help those who have finished the challenge but will be a big help for you along the way. You can see her blog by clicking the link below. If you have the time, there is a wealth of info from people who have completed 30 days in her comment section.
Monday, August 17, 2009
One aspect of this challenge that will help alot and is under used, at this point, is the comment section at the end of each post. Kim has it figured out, but we are getting many questions either by phone or e-mail and many are the same. If you ask them in the comment section we can answer them and hopefully help everyone out.
In our last post we talked about supplementing with fish oil. Fish oil is good for many things and is the only supplementation we recommend. Fish oil contains omega 3 fatty acids, as well as the essential fatty acids EPA and DHA. These essential fatty acids have been proven effective in reducing inflammation, reducing the clotting tendency of the blood, improving the profile of fats circulating in the blood, optimizing brain function (DHA is a major constituent of cell membranes in the central nervous system) and inhibiting abnormal cell proliferation, thereby reducing cancer risks. All of this translates into significant disease protection.
On the subject of portion sizes, it is really very simple. You eat until you are full. It sounds crazy, but it works. If you are eating the right foods, your body naturally lets you know that you are full. During this challenge you are no longer eating those empty carbs that will keep you coming back for more! We found some great information from a post on the blog of Dr. Micheal Eades, author of Protein Power Life Plan (http://www.proteinpower.com/drmike/). This might explain some of your cravings and binges.
Forgetting about all the metabolic events that carb intake precipitates that we all know cause obesity (i.e., increased blood sugar, increased insulin, etc.), let’s focus on simply one of the brain processes that carbs affect. The satiety center, located in the hypothalamus, is the part of the brain that tells us when we’re full. Unfortunately, it runs about 20-30 minutes behind our actual eating pattern, so we can stuff food in for a good while before our brains tell us we’ve had enough. Fortunately, it works a little more quickly (thanks to the help of cholecystokinin and some other gut hormones) when we eat primarily fat. If you eat a big steak, you feel full more quickly than if you eat a lot of carbs. Carbs tend to override the satiety center, allowing you to eat more. Let me describe a situation we’ve all experienced, and you’ll see what I mean.
Your at a restaurant. You’re just at the end of a big meal and you’re stuffed. One of your dinner partners asks you to try a bite of his wonderful swordfish. It’s the best he’s ever tasted, he tells you. You say, I just can’t eat another bite. If I do, I’ll be sick. Then appears the waiter with the dessert tray, loaded with wonderful gooey treats. You look them over and say: I’ll take the carrot cake (or the chocolate mousse or whatever). How can you eat this calorically-laden dessert when you’ve just refused a bite of meat because you were so full? Because your brain’s satiety center is overridden by the carbs. And you haven’t even eaten the carbs yet. But experience has taught you that no matter how full you seem to be, there is always room for carbs. And fat, since most desserts are pretty high in fat as well. But it’s the carbs that do the satiety-center-blunting trick. It’s the reason dessert is always at the end of the meal. If you ate the dessert first, you would never be able to eat all the steak. And this carb overriding of the satiety center is why people don’t binge on steak, eggs and bacon. They binge on cake, chips, cookies and other high carb treats because they can stuff them without their satiety center telling them they’re full.
Keep this in mind next time you feel like cheating.
Thursday, August 13, 2009
First things first, we need you to be honest with yourselves and in order to do that you will need a camera. We want you to take a picture of yourself, biggest loser style(sports bra and undies for the ladies just undies for the guys). You can do whatever you want with that picture just don't lose it, we want you to be able to put it up next to the one you are going to take at the end of the 30 days. You will be able to feel the effects of the diet almost immediately(mental clarity, energy, better sleep, looser clothing) but it is sometimes hard for you to notice changes in yourself both when gaining or losing weight.
“Foods” to avoid:
Monday, August 10, 2009
Instead of these can't do's:
- Drink coffee without cream and/or sugar
- Give up alcohol for thirty days
- Fix these meals, I have no time
- Cut out all Carbohydrates
- Cut out all sweets
Focus on these can do's:
- Try almond or coconut milk, go black and never go back, switch to tea.
- Get professional help you need it!
- Cut down your facebook time, fantasy football, the T.V, whatever it is that is sucking your time and make a meal.
- You are not cutting out carbs you are rethinking what carbs are. Your carbs will come in the form of vegetables and a little bit of fruit now.
- This one will be tough. The trick is to find a fruit and fat combination that can satisfy your sweet tooth until you break the sugar dependency. This is usually about a two week process and we have a few options.
We will provide you with several resources to help you plan and prepare meals for this challenge. But, we will not just, "tell you what to eat and when" another thing that has been asked several times. This is for you to take control and it will involve some work. How many times have you tried a diet plan that spelled everything out for you, lost a few pounds, and as soon as you stop that diet, you find those lost pounds? None of your old habits changed. We hope to help you change your habits, but it will involve some work on your end.
We have also heard several times, to our surprise, "what do we get if we make it?" Besides your health and well being, which apparently was not enough for most, we are offering our stylish New Dawn Fitness tanks for the ladies and t-shirts for the guys, who can stick it out for thirty days.
Our next post will focus on the how, with approved foods, and an example of a day of Paleo eating. We are still waiting for the on the fencers to jump in. Post a comment to let us know you are in and tell all of your friends, the more support the better your chances for success.
P.S. A quick note on posting comments. If you do not have a g-mail account and do not want to set one up just pick the profile of anonymous and post that way, but be sure to put your name in the body of your post. The system will ask for a word verification, this is to keep out any spam.
P.S.S. One other clarification that needs to be made. The nutrition information that is found on our website is separate and different from this Paleo Challenge. It will serve as a maintenance guide once the challenge is over.