“Paleo works, but only if you do it”, says Robb Wolf
one of the leading authorities on the Paleo Solution, the Original Human Diet. One of the questions I can imagine “healthy” people might ask ( like I did) is why do I need to this “diet” and what will the benefits be for me? I actually asked my Cross Fit trainer, Mauricio that very question this morning and here’s what he had to say.
A Paleo Breakfast
He is a very healthy 20 something male and he noticed right away a big increase in his energy level and not bonking at mid-day like he used to. Also he hasn’t been sick with a cold or allergies in a very long time and he has been able to do more training then he used.
Personally I am in the category where I adhere to 80% of the diet and so I actually get about 95% of the benefit that Paleo has to offer. And the benefits can add up very fast.
Let’s take a look at where you should start.
1. Clean out the Pantry
We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. Remove the bread, rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined, packaged foods. Bag it all up, take it to a food bank or homeless shelter.
2. Go shopping
Now it’s time to fill your cupboards with food worth eating.
Buy Protein. Ideally these options are grass fed or wild caught. If you cannot find those should you eat a bagel? No! Beans and rice do NOT count as protein. Pork, beef, lamb. Trout, salmon, shrimp, crab. Chicken, turkey, duck. Round things out with some good quality bacon, omega-3 enriched eggs and some items like chicken apple sausage to help you with breakfast on busy days.
Garden Fresh Strawberry
Visit a Farmer’s Market to get Local Veggies. Shop with the season, which typically means what is on sale. Mix up the colors, lots of orange, red, and greens.
Fruit. Limit fruit to 1 serving per day if fat loss is your goal. In order of preference: Berries, melons, citrus, apples, pears. Bananas, papayas and mangoes are great for athletes post workout but not for folks who want to lose weight.
Fats. Olive oil (extra virgin) coconut, avocado (oil and whole), macadamia (whole and oil), almonds, walnuts.
If fat loss is a goal limit nuts to 1-2 oz. per day.
Spices, Herbs and such. Marinara sauce, herbs, spices-curry powder, garlic, ginger, cilantro, garam massala, chili powder, black pepper, lemon zest, allspice, cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to keep your cooking lively. Stock up on espresso, teas and mineral water as these are your beverages of choice.
A Typical Paleo Lunch
3. Cook! The majority of your meals will look something like this: 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.
Several servings of 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. A lot of meals start looking the same, but everything can taste great with just a few variations.
Key points to remember:
• Eat Protein every meal and 3-4 meals per day. Eating protein with each meal I found reduces my cravings for more food then I need. • Beverages are coffee, tea, mineral water. Unsweetened, this includes stevia.
If fat loss is a goal: Limit fruit to 1 serving & Limit nuts to 1-2 oz and EXERCISE!
4. Go for a Walk or a Run or go do Cross Fit, Just Move that Body!
You were born with a certain set of genetics from your parents and all of us have genes that are meant to be active. Really active. The Center for Disease Control lists “INACTIVITY” as the third leading cause of preventable death in the U.S.
How your genes “experience” the world thru sleep, food, exercise etc, influences how those genes are turned on or off and this determines your phenotype. If you were analyzed for disease potential when you are a “Sedentary Person” vs. an “Active Person” your genes would look totally different. You are literally a different person when you exercise vs. when you do not.
So, Get outside and move. Gauge your fitness level and act accordingly. If you need help, find a trainer or coach.
5. Sleep! Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms, TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8-9 hrs of sleep. You should wake up without an alarm, feeling refreshed.
6. Get Your Blood Work done. So you will have some metrics to show you that Paleo is actually working on your insides, go to your doctor or clinic and order your blood work. I get mine down every year and its a fairly simple process. Read Robb’s book or ask your doctor what all of the different aspects of the blood work mean. But mainly you will be comparing your LDL Cholesterol (Bad) vs. HDL Cholesterol (Good) levels, your Triglycerides, which are a measure of your circulating blood fats, Glucose levels, Glycated hemoglobin ( or A1C), which is a measure of how much sugar is sticking to your red blood cells, and C-reactive protein or CRP is a marker of systemic inflammation.
Use your blood work as a starting point for your Paleo diet changes and then get tested again in a month or 2 to really see the overall effect your food choices and exercise regime are having on your health.
What is NOT allowed on Paleo:
Fuji Apples and Cinnamon – Paleo Snack
• Grains: bread, rice, cereal, pasta, corn, gluten-free pseudo grains
• Sugar or sugar substitutes: maple syrup, honey, agave, stevia, sucralose, etc.
• Alcohol: sorry aficionados, beer is maltose is sugar; wine is fructose
• Legumes: beans, peanuts/peanut butter, lentils, soybeans (yes, this means tofu), peas
• Dairy: milk, cream, butter, cheese, yogurt, whey
If you must have some “Cheat Foods”:
• I’d recommend one small square of dark chocolate per day
What about Alcohol? Don’t take away my drinking, you say?
Well even the Paleo King, Robb Wolf admits to having a “Paleo Margarita” occasionally. The drink consists of 2 shots of tequila gold, Juice from 1 lime and a splash of seltzer water. Its quite good actually.
Much of the problem with drinking is not the alcohol but the sugar that comes with it. A “typical” margarita or vodka & tonic would be loaded with sugar. Beer is loaded with gluten and has a significant sugar content. As for wine, opt for the dry varieties as they have less sugar.
But as with anything moderation is key and alcohol is NOT Paleo. If you must drink, imbibe earlier in the evening as far away from bedtime as possible. Alcohol turns off your growth hormone release which is Not good for your health, recovery or body composition. So if you are wondering why your fat reducing is not working cut out drinking for a month and see what happens.
Do you want to… Lose weight? Feel better?
Have more energy? Reduce inflammation and pain?
Reverse diseases like rheumatoid arthritis, ulcerative colitis, lupus, autism, diabetes, and obesity?
Look, feel, and perform at your best ever?
If you want to lose weight, stop doing your 5 mile runs or your hour-long treadmill sessions and replace them with high-intensity interval training or Cross Fit training instead.
One of the reasons why people continue to struggle with their weight despite engaging in regular exercise is because they’re not doing the right kind of exercise! Studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session.
By doing Cross Fit or another high intensity workout, such as TRX Training, you can cut the duration of your exercise session in half and still burn fat! One study showed you can burn more fat exercising for 20 minutes than for 40 minutes. In the study, women either exercised for 20 minutes, alternating 8 seconds of sprinting on a bike with 12 seconds of exercising lightly, or exercised at a regular pace for 40 minutes. After exercising three times a week for 15 weeks, those who did the 20-minute, alternating routine lost three times as much fat as the other women.
This type of exercise works because it produces high levels of chemical compounds called catecholamines, the so called “fight-or-flight” hormones, which allow more fat to be burned from under your skin and within your muscles. The resulting increase in fat oxidation is thought to drive the increased weight loss.
High Intensity Exercise Increases Growth Hormone Production
The higher your levels of Human growth hormone (HGH), also called “the fitness hormone”, the healthier and stronger you will be. After age 30, your levels of human HGH begin to drop off quite dramatically, this is called “somatopause and leads to the dreaded “middle age spread”. Maintaining your HGH levels is increasingly important as you age. You will experience vibrant health and strength the longer you can keep your body producing higher levels of HGH.
You must engage your super fast muscle fibers in order to naturally increase your body’s production of HGH. Regular aerobic cardio such as running only works your slow muscle fibers, and can impede natural HGH production by causing your super fast fibers to atrophy from lack of use. Only high-intensity power burst cardio training, such as Cross Fit exercises, TRX Training or others, will engage your super fast fibers and promote HGH production.
The Benefits of Strength Training
Women tend to avoid exercises that will increase muscle mass, but carrying more muscle has many health benefits, including:
• Improved blood circulation
• Increased metabolism
• Increased bone density
• Increased energy
• Decreased body fat
• Improved posture
• Increased range of motion
• Increased body functions
Strength training is recommended for women of all ages, including seniors. Retaining your skeletal muscles is one of the most critical elements of human fitness to keep you strong, functional and healthy. Your muscles also help regulate glucose and lipid metabolism and insulin sensitivity, which protect you against obesity, diabetes and cardiovascular disease. Cross Fit and high-intensity interval training which have intense speed and power exercises trigger a mechanism in your muscles that actually promotes muscle growth.
TRX Suspension Training – Total Body Workout
Exercise Slows Down Your Aging
Exercise also has other anti-aging benefits such as it can prevent or delay the onset of heart disease, hypertension, obesity, and osteoporosis, which are all common ailments associated with advancing age.
Also, if you can control the aging process inside your cells, as one anti-aging theory suggests, you should be able to control your rate of aging. Telomeres are part of your chromosomes which are inside each of your body’s cells. When your cells divide, these telomeres shorten and when they get to a certain level you will die of old age.
Exercise can not affect the telomere shortening process, but it can be accelerated by an unhealthy lifestyle. Exercise plays an important part in the prevention of aging. So, lack of exercise, obesity, stress, and smoking, all cause production of free radicals that speed up cells splitting and the telomere shortening process.
Need more ideas for Cooking Healthy Meals, then check out: The Healthy Urban Kitchen Cookbook The Healthy Urban Kitchen is a simple, step by step system for shopping, cooking and eating the world’s healthiest foods. It was created for busy people who want to improve health, have more energy, and prevent disease.
Back in the day, around 1621 to be exact, it has been estimated that the Pilgrims ate about 550 calories per person on Thanksgiving Day. Today the average person will consume about 2,000-to-3,000-calories for their turkey meal. Even though food was scarce, the Pilgrims ate locally and consumed less out of necessity. In most places in the United States, your meals come pre-packaged, prepared and sitting on store shelves waiting for consumers. You have a choice in what you buy, where you buy it and what you eat and what you throw away. Just in the United States alone our agri-business companies produce so much food that we waste 40 percent of it. That’s almost $100 billion worth a year.
On Black Friday ( which starts on thursday, Thanksgiving Day this year, in case you didn’t notice all the ads telling you this) is the ultimate push to consume more and more stuff…..The New Oxford American Dictionary defines Black (adj.): characterized by tragic or disastrous events; causing despair.
They tell us that Consumption makes the economy work. But in this day and age, Over Consumption seems to be the norm.
Try adding a few of these things to your holiday festivities:
1. Be Thankful, really. Write your Gratitude List and share it at the dinner table.
Woman performing a deadlift
2. Do your exercise routine in the morning, you know you will never have time later. Here is a Cross Fit Workout of the Day (WOD) that is a good one to do on your own. Its called ¼ Gone Bad. You do one of 3 exercises for 15 sec every minute, so basicly you sprint for 15 sec. then rest for 45 sec. as you move onto the next exercise. The exercises we did were sumo deadlift high pulls, then pushups, then box jumps on a tire. But you can substitute any exercises you like.
Do it for 15 minutes which is 5 rounds of each exercise and when you’re done your breathing hard and feeling good. Check out some great Cross Fit WOD’s.
3. Buy Local. Buy Free Range Organic if you can. Shop at Farmer’s markets and small local groceries. Remember Saturday is Small Business Shopping Day.
4. Consume Less. Put less food on your plate. In true Paleo form make it 2/3’s vegetables and 1/3 proteins and some healthy fat. Pretend to go back for seconds later. Try the Sweet Potatoes and Brussel Sprouts instead of the mashed potatoes and stuffing. Skip the gravy too.
5. Eat til you are 2/3’s full, we all know how food has a way of expanding in our stomachs.
8.. Consume alcohol early in the evening and then stop.Much of the problem with drinking is not the alcohol but the sugar that comes with it. A “typical” margarita or vodka & tonic would be loaded with sugar. Beer is loaded with gluten and has a significant sugar content. As for wine, opt for the dry varieties as they have less sugar.
If you must drink, imbibe earlier in the evening as far away from bedtime as possible. Alcohol turns off your growth hormone release which is Not good for your health, recovery or body composition. So if you are wondering why your fat reducing is not working cut out drinking for a month and see what happens.
Or try the Paleo King, Robb Wolf’s “Paleo Margarita” recipe. The drink consists of 2 shots of tequila gold, Juice from 1 lime and a splash of seltzer water. Its quite good actually.
Tcho Milk Chocolate
9. Have some Chocolate for dessert, because we can’t give up all our vices now can we? My favorite is TCHO, its a Local Small Business on Pier 17 in San Francisco. And they do an awesome chocolate factory tour. And it comes in MILK Chocolate this year!
Are you sure that you are getting everything you can out of your core routine? With all of the new developments in core training, it’s difficult to keep up with the latest and most effective tools and techniques. Though the core has become a mainstream concept, most exercisers have a clouded view of what exactly the core consists of, its importance and what the best ways are to activate it.
The core includes the following muscles: Transverse Abdominis, Rectus Abdominis, Multifidus, External Obliques, Internal Obliques, Quadratus Lumborum and Erector Spinae. It provides a stable platform which launches all of our movement by stabilizing the spine. The core generates the rotational forces needed for many athletic movements including throwing, swinging, striking and twisting. It acts to resist or neutralize external forces such as gravity, contact or momentum. We are only as strong as our core. A weak core limits our strength capacity.
Four Tools to add to your Core Training Routine
TRX Suspension Trainer
The TRX® is one of the most innovative additions to core training in recent years. It’s a non-elastic, adjustable harness constructed of industrial-strength, nylon webbing which uses bodyweight as the sole source of variable resistance. The TRX allows for hundreds of exercises that can accommodate all fitness levels. It integrates the core’s postural, stabilizer and neutralizer components in all of its exercises and the addition of the suspended planks, crunches and oblique capabilities make it one of the most effective tools on the market.
Ex Navy Seal, Randy Hetrick of Fitness Anywhere, in San Francisco’s Russian Hill developed his prototype for his TRX Suspension Trainer out of necessity. As a special ops squadron commander, he needed a way to keep his team in world-class shape without having access to world-class gyms. So he bought a $49 sewing machine & using some parachute webbing and began stitching away. The rest is history. Since hitting the market in 2005, the portable straps have recorded more than $20 million in sales. TRX training kit Fitness Anywhere has been ranked by Outside Magazine as one of the top 30 places to work in the United States this year.
The stability ball creates an unstable environment that requires more work from the core. Simple yet demanding, the stability ball can be used to add challenge to many exercises and modify others.
Most modern heavy balls are constructed of a textured rubber that is mad to bounce. Heavy balls are the perfect exercise tool when training the core to control external forces, to stabilize the body while applying internal forces, and when working at higher speeds.
Balance devices come in all shapes and sizes: wobble boards, balance discs, Bosu balls, Bongo boards and foam balance surfaces. They all destabilize the surface using a base of support in one way or another, making the core more responsive. A word of caution: Always evaluate possible danger versus potential benefit before attempting any exercise that destabilizes your base of support.
Like many people at the New Year, I’ll bet some of your goals include: lose weight, burn fat, get fit, get stronger or any number of things.
Well I would add to that list, Do a Colon Cleanse and here’s why. Since about 80 percent of your immune system is located in your gut, Taking special care of your gut promotes overall well-being.
Weight gain and over-toxicity is on the rise and so the trend to detoxification is growing in popularity. In our modern times, our body accumulates more toxins than its natural detoxification system (your liver, kidneys and lungs) can eliminate. Chemicals from pesticides on our foods, chlorine in our drinking water, and carbon monoxide from car exhaust build up over time and cause disease.
People are ideally supposed to have one or two bowel movements a day, but many people go two or three days between eliminations. The normal pathway for toxins to move out of the body is through the liver, which converts harmful chemicals into water-soluble molecules that can be flushed out in the urine or feces. If there’s a delay in elimination, however, those toxins remain in your system longer.
Detoxing your gut with a colon cleanse will remove these unwanted toxins from your system. People with excess weight carry tons of impacted fecal matter in their colon. This fecal matter is rotting away and leeching toxins into the blood stream and can become a precursor to illness. Doing a colon cleanse is simple and painless and helps to flush out the waste in a fast and hygienic way.
Oh by the way, like most things Detoxing does have its side effects. A Colon Cleanse will make your skin glow, give you a natural weight loss quickly, make your eyes white, and make you feel young again..need we say more..
Be careful in what kind of cleanse you chose. I have personally started a Colon Cleanse with a company called Blessed Herbs. A friend recommended this cleanse to me after she successfully completed her 9 day detox program. This cleanse removes something called Mucoid Plaque, which builds up after years of eating on the walls of our intestines. This plaque greatly lowers our ability to absorb nutrition and makes our bodies much more toxic.
This cleanse has 3 different levels for you to choose. I chose the Best Option which is a liquids-only five day intensive colon cleanse, intended to remove as much of this plaque as possible.
The herbs is the cleanse include: Digestive Stimulator™: Cape Aloe leaf, Aloe Vera leaf , Cascara Sagrada bark, Triphala† (Amla fruit, Chebulic Myrobalan fruit, Belleric Myrobalan fruit), Chinese Rhubarb root†, Barberry root, Dandelion root†, Fringe Tree root bark, Meadowsweet aerial parts†, English Plantain aerial parts†, Ginger root†, Fennel seed†, Peppermint leaf†, Fenugreek seed† and Licorice root†
Toxin Absorber™: Psyllium seed husks†, Bentonite Clay, Apple pectin, Ginger root† or Peppermint leaf†
Blessed Herbs has been a family owned and operated medicinal herb business in Massachusetts since 1985. They only work with wildcrafters and organic growers who they personally know and who harvest from pollution free areas at the height of their potency and with regards to continuing a sustainable balanced ecology. Their certified organic growers farm without synthetic fertilizers, herbicides or pesticides and take care to cultivate their soil.
Here is a quote from there website; “Why choose Blessed Herbs detoxification programs? We’ve been a trusted herbal resource for over 25 years. In a world of online hype, anyone can form a company overnight, employ some slick marketing techniques, and masquerade as a legitimate company. Beware the “snake oil” salesmen.” This is so true, be careful what you buy and what you put into your body that might be masquerading as any kind of program.
Healthy living starts with a healthy diet, and exercise and then with consistent action towards total mind-body wellness.
[ As a disclaimer: In regards to Blessed Herbs, I have become an affiliate for them which means, when you click through and buy any of their products, I receive a small percentage of the sale. This payment allows me to keep writing this blog and articles such as these and it also makes us all aware of good independent companies who can give us the wonderful variety of sourced local products that we desire. In addition, I only promote products or companies, that I have personally used. ]