THE MOST SIMPLE PALEO INSTRUCTIONS

This is by far the simplest approach to eating Paleo that I have come across.   So simple even a kid can do it!  Use this approach and then adjust accordingly to your physical output…   meaning, you might need to add protein and fat and reduce carbs and natural sugars (ie: fruit) based on your needs and/or goals.   For me personally, I almost can’t get enough protein and fat.   I’ve adjusted that aspect of my Paleo/Primal diet.

Simple Instructions!

Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don’t eat more.  Start smart and simple.

PALEO DINNER AT RUBIO’S

So tonight we ended up at Rubio’s. Did you know you can have a near perfect paleo meal there? 2 orders of grilled chicken breast over grilled peppers and onions over shredded cabbage in a bowl! Don’t forget the salsa over it all. Grab an unsweetened iced tea and in my book you’ve hit a homerun! So the only non-paleo aspect is simply what they cook the veggies and chicken in on the grill which is a little butter sauce! Fantastic tasting and filling meal! Next time you find yourself at Rubio’s demand it! Next time I’ll kindly ask if they can grill my veggies and chicken with water! Enjoy!

Paleo Diet: Not a “One Size Fits all” Approach

One of my CrossFit buddies pointed me to this great bit of information.    I thought it might provide some good insight for those struggling with Paleo or struggling to convert Paleo to a lifestyle.   

The Paleo diet is built on the healthiest, most nutritious foods available:

• Lean proteins that support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals.
• Fruits and vegetables rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.  
• Healthy fats from nuts, seeds, avocadoes, olive oil, fish oil and grass-fed meat. Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline.

Although the Paleo lifestyle starts with these healthy and delicious foods, not everyone’s needs and situations are the same. The paleo diet is infinitely customizable to meet YOUR specific needs and goals. Diets that recommend rigid food ratios or Spartan calorie counting seldom work over the long term because  these approaches typically emphasize foods (refined grains, sugar and dairy) that are at odds with our genetics. When we eat according to our genetic heritage weight loss, improved energy and optimal health are fun and easy to accomplish. Here are some ways you can customize the Paleo diet to meet your individual needs:

Fat Loss

Effective, lifelong fat loss is easy with Paleo foods. We recommend the majority of your meals look something like this:

• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.
• Then add several servings of multicolored vegetables, either raw, steamed or lightly cooked.
• Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts such as almonds, pecans, macadamias or walnuts.

Make sure to have 3-4 meals like this each day. Give it 30 days and then let us know how quickly and easily it is to lose unwanted body fat, all without hunger and cravings. Until you reach your desired level of leanness we recommend you keep your fruit intake to 1-2 servings per day and make these choices mainly from berries and melons. Keep in mind, you will be eating plenty of nutritious fresh vegetables, we just want you to see the fastest, most effective results you can. This is why we limit your fruit in the beginning to help you change your metabolic engines to a mode of “fat burning”. Here are some sample meals that will inspire you and are sure to fire up your appetite! Also, be sure to check out the blog every day for ideas on how to feed you and your family the Paleo Way.

Athletics

The needs of athletes vary greatly depending upon one’s sport and level of activity. The needs of a marathon runner are quite different from those of boxer or Olympic Weightlifter. Despite these different needs all athletes share a few things:

• Means of optimizing performance
• Methods for improving recovery

The Paleo diet is the perfect solution for both performance and recovery. Lean protein sources such as chicken, lean beef, turkey, pork loin and sea food are ergogenic (performance enhancing) because of the large amount of Branched Chain Amino Acids (BCAA’s) which have been proven to be crucial in rapid recovery after hard training, both for strength and endurance athletes. So all of your meals will start with 4-8 oz of  lean proteins.

The next piece of customization is dependant upon the nature of your sport. High-intensity aerobic or anaerobic sports such as soccer, boxing, wrestling, mixed martial arts or sprint interval training (running, biking, swimming, rowing) should take advantage of a period of time post workout when the body is primed for recovery.  A meal of 4-8 oz of lean protein PLUS 50-100g of nutritious, Paleo friendly carbohydrate such as yams, sweet potatoes, squash or fruit should be consumed within 30 min post workout to optimize repair of muscle tissue and to ensure muscle glycogen is optimally replenished. The amount of carbohydrate will vary based on how large you are and the volume and intensity of your training. The larger you are or the harder/longer the training, the more carbohydrate you will GENERALLY need to optimize recovery. Some athletes may find they require 2 protein+carbohydrate meals to optimize recovery from particularly grueling work or multi-session training days. Subsequent meals should be built around lean protein, multi-colored, low carbohydrate density vegetables and good fats. Here is a sample meal plan and some further reading for determining your exact needs. Please read the book The Paleo Diet for Athletesby Prof. Loren Cordain and world renowned triathlon coach, Joe Friel for more information on endurance specific Paleo Nutrition.

For sprinters, and other power athletes most meals should be built around lean proteins, a variety of low carbohydrate density vegetables and liberal use of good fats. Power athletes may find benefit from a higher intake from Paleo friendly carbs such as yams, sweet potatoes and fruit once or twice per week. This is called a “cyclical-low carbohydrate” diet and has been enormously popular with track and field athletes, football players, Olympic weightlifters and other athletes who place a premium on strength, power and exceptionally low body fat levels. Doctor Mauro Di-Pasquale is the world authority on this way of eating and we highly recommend you read his work for further information. To see the best possible performance and body composition, the power athlete should eat at least 1g of protein per lb of bodyweight per day. Here are a few sample meals and resources to get you going.

Autoimmunity

Emerging research has made clear the link between Neolithic foods (grains, legumes and dairy) and autoimmune diseases such as Lupus, Rheumatoid Arthritis, Multiple Sclerosis and a host of other less well know conditions. Many people have found significant improvements in autoimmune disease by eliminating the Neolithic foods and building a diet around nutritious Paleo options. If you suffer from an autoimmune disease we highly recommend you start a Paleo diet and let us know what your results are. To give your body it’s best chance to heal we recommend that you initially limit the following foods:

• Eggs
• Tomatoes & eggplants
• Peppers including bell peppers and hot peppers
• Spices such as curries, paprika, and chili powder.

Some of these otherwise Paleo-friendly foods have been shown to be problematic in individuals with autoimmune issues. We recommend you fully remove not only these foods but also all Neolithic foods (grains, breads, potatoes, beans and dairy) for at least a month to see if they pose a problem for you.

Sample Meal Plan: Weight Loss ***

Breakfast:

Shrimp scramble with basil and steamed spinach. ¼ cup blueberries. Espresso.

Lunch:

Chicken salad with red onions, romaine lettuce, artichoke hearts and mixed bell peppers. Dressing: Lemon/Olive Oil with a hint of garlic. Green tea with lemon.

Snack:

Grilled shrimp & veggies with a hand full of macadameias.

Dinner:

Baked pork loin with ginger cabbage and olive oil. Desert: shaved almonds over ¼ cup mixed berries.

Sample Meal Plan: The Endurance Athlete ***

Let’s assume an early run, bike or swim interval session. Depending upon your preferences you may opt to train on an empty stomach. If you prefer a small snack before training here is a good way to start your day:

Pre-training Snack:

2 oz chicken OR 2 scrambled eggs

½ to ¼ honey dew melon OR 1 cup of blueberries.

Post Training Breakfast: (best if consumed within 30 min of training)

Salmon scramble, ½ honey dew or rock melon+1 cup of blueberries.

OR

Grilled salmon, sweet potato hash browns with olive oil and cinnamon.

Lunch:

Grass fed ground beef marinara over baked spaghetti squash.

Snack:

Can of sardines, medium orange, hand full of almonds.

Dinner:

Baked Halibut, large Artichoke. Garlic-pistachio “pesto” for the halibut and as a dipping sauce for the artichoke.

Sample Meal Plan: The Power Athlete ***

Breakfast:

4-6 egg omelet with 1 whole avocado. ½ cup blue berries.

Pre-workout snack:

2-4 oz grilled chicken, handful of almonds or macadamias.

Post-workout meal:

6-8 oz grilled salmon, asparagus, mushroom, bamboo shoot, coconut milk curry.

Snack:

Canned salmon salad with olive oil, avocado, tomatoes and red onion.

Dinner:

Grilled grass fed Rib eye with grilled shrimp. Large mixed salad with greens, red onions and ginger sesame dressing.

POISON AISLE? ARE CARBONATED BEVERAGES POISONING US?

I read an interesting fact the other day.  The #1 item sold in grocery stores is carbonated beverages.  You know, all that yummy, sugary elixer of the gods, that sucks us and our kids in?    Imagine how many grocery stores there are in the United States alone, then add in the quicky marts, fast food restaurants and let’s not forget the movie theatres and special events that help americans guzzle thousands of gallons of the sweet stuff each year!    Think about all the soda products being distributed and this is how Pepsi-Cola and Coca-Cola can afford multiple commercials during the Super Bowl. 

Can carbonated beverages, loaded with sugar, be the “gateway drug” to obesity?   Are  you letting your kids drink  soda on a regular basis?  I’m definitely not saying your kids should NEVER drink soda, but I would highly recommend that you dole it out to them in a VERY limted amount.   For most of us, we drank soda here and there when growing up,   but remember….

• There were no Big Gulps or Super Big Gulps or Super Gigantic Refillable Soda Kegs at the local 7-11.
• A large soda at McDonald’s when I was a kid was the size of the current small soda at McDonald’s.
• We actually played outside until our parents made us come in at night. We didn’t drink huge amounts of soda and play video games.
• Soda was not readily available like it is now. 

 In 1981, there were 6.9 million Americans with Type II diabetes. Today, 20.8 million Americans have Type II diabetes. You gotta figure the super sizing of our soda intake has played a big part in that jump.

All I’m saying is you need to watch what you and your kids drink. Getting hooked on soda is as easy as getting hooked on meth, and it’s a whole lot cheaper and easier to get. 

Read this article. It’s really good!

“8 Reasons Why People Drink Soda & 16 Reasons To Give Up Soda Drinking”

Protein 101

Found this interesting.   While I eat very clean in my Paleo lifestyle, and try to each as much lean meat as possible, I have found it necessary,  to supplement my protein uptake.   I do this by drinking a pre & post  workout drink daily and a whey protein shake at 9pm.   This knocks me down on the paleo “totem pole”, but it works for me.   You need to find your balance based on your body’s needs.   Just remember, high energy, high intensity, high work capacity routine requires a higher protein uptake. 

Protein 101

taken form the Today Show

On this segment of “Take It Off Today,” we look at protein. What is it? And why does our body need it? Madelyn Fernstrom, a “Today” contributor and director of the Weight Management Center at the University of Pittsburgh Medical Center, was invited on the show to share some basic information about proteins.

Until the craze of high-protein diets a few years ago, most dieters didn’t pay a lot of attention to their protein intake. But everyone needs protein for their bodies to function. Protein is one of the big three macronutrients. The other two are carbohydrate and fat. Adequate protein intake is essential for good health: It’s necessary for maintaining the body’s normal growth and its muscle mass (which is mostly protein), its immune system, and heart and respiratory functions.

Protein deficiency is generally not a problem in the U.S., but it is in many parts of the world. Malnutrition takes two forms: a person doesn’t get enough total calories (and they waste away) or he doesn’t get enough protein. Chronic protein deficiency can result in death (this is one of the dangers of anorexia).

How much protein do you need for good health?
As a general rule, between 10 percent and 15 percent of your total calories should come from protein. So, if you consume 2,000 calories per day, at least 200 should come from protein, or about 50 grams. You should try to eat around one gram of protein per one kilogram of body weight, or around 0.4 grams per pound. An easier way to figure this out in your head is to take your weight, divide it in half, and subtract 10. The total will be the number of grams of protein you should consume each day. So, if you weigh 120 pounds, you should eat about 50 grams of protein

Can you get too much protein?
Not really. The only danger is if you have liver or kidney disease. That’s because these organs are your body’s “workhorses” that metabolize protein. So, if you have kidney or liver disease, such as cirrhosis or fatty liver, talk to your doctor.

What is protein?
Amino acids are the building blocks of protein. Think of a train as a protein and the cars as amino acids. The combination of amino acids determines the type of protein. There are two types of protein: animal and plant. However, there are about 20 amino acids, divided between essential amino acids and non-essential ones. Essential means the body cannot make them and must obtain them from a food source. Your body can break down essential amino acids into non-essential ones.

How many amino acids do you need?
Your body needs all the amino acids. Depending on amino acid composition, proteins are either “complete” or “incomplete.” This is the real difference between the vegetable and animal protein sources. Animal protein has the complete profile of all the amino acids. Beef, chicken, veal, lamb, port, fish, eggs, are all complete proteins. Eggs are the most ideal protein — and the standard to which others are measured regarding “usability” by the body.

Vegetable proteins are typically “incomplete,” meaning there are either missing amino acids or too few of them to maintain the body’s total needs. Vegetable proteins come from nuts, seeds, and legumes. Vegetable proteins need to be combined, but not necessarily eaten together, to make sure all amino acid needs are met. Vegetarians must use “complementary” vegetable proteins together to make a single complete protein source. For example, they need to eat beans with rice, a rice cake with peanut butter, or hummus, which is made with chick peas and sesame paste. Soy is a great low fat source of protein. Most protein bars use soy protein, casein or whey as their base. All are complete proteins. The same is true for protein powders.

You don’t have to get all your amino acids every day. Children should try to get as complete an assortment of amino acids as they can on a weekly basis. Adults should aim to get all their amino acids on a monthly basis. We do have a biological drive to seek protein to satisfy our bodies’ needs, so there is little likelihood we will have deficiencies. But balance is key.

Many people find protein more satisfying ounce per ounce than carbohydrates, so you can easily eat more protein than you need to be healthy. The recommended daily amount is two or three (4-ounce) servings. For concentrated proteins like meat, a serving is the size of a computer mouse. But watch the fat content. Many animal proteins contain fat. So choose lean meats and non-fat dairy products to limit your fat intake. And don’t eliminate carbohydrates and fat — this imbalance can damage your health

Body Image: When You’ve Met Your Goal But You Still Feel Fat

This is a fantastic, open, honest and transparent post from Tara @ Primal Girl in a Modern World.  I also recommend that you take the time to check out Tara’s journey!   She has a separate page tab for her own Journey.   Worth spending some time on her blog! 

Her honesty and transparency and writing style reminds me of our own Sarah Grays and Diane Kirkendall and their own post entries for their own journeys!   Sarah and Diane, with their posts, are helping more people than they realize!    This became real and evident for me  this past weekend.  While attending the 951 CrossFit Sectional Event, I met a guy, who recognized me, out of the blue, based on his viewing of the blog (seeing my success story with pics)!  Amazing!   He noted that he was following daily, as were others in his box, and that the Journey entires from both Diane and Sarah were so real & relatable for so many!   This flat-out excited me!   Hope it does all of you?

From Tara:

This post is really as much for me as it is for you. It has taken me almost a month to compose. It is disjointed, all over the place, and yes, I whine in parts. It’s a glimpse into the mind of someone who has a mild case of body dysmorphic disorder and it may be hard for those of you who have high self-confidence or who have always been fit to relate to. To those of you that are struggling with your body image, I hope this post helps you feel less isolated. Everyone has something they struggle with. Some of us are luckier than others and I realize I am one of the blessed ones.

Read the rest of her post Here