All posts in Paleo Diet

Modern Day Paleo – use functional food

What is functional food? It is MACRONUTRIENTS (protein/carbs/fats). It is MICRO-NUTRIENTS (vitamins & minerals) that are researched, manufactured at a Pharmaceutical grade and are administered to the patient at a therapeutic level at the same time clients start the Paleo diet.
What ALL that means is:
The right type and amount of proteins/carbs/fats along with the proper supplements that your body needs to work properly.
It is “Bio-Available” which means that the Functional Food is readily absorbed and digested by your body. Your body doesn’t have to “work” to get the nutrients – it’s like “medicine” in the fact that it goes right into the system and gives the body what it needs.
When that happens – your body is finally getting what it needs to function properly -cravings go away!
You start feeling so much better and you naturally start making healthier food choices!
I use the line of Metagenics, Xymogen & Standard Process functional foods while my patients get acquinted with the Paleo diet.

More

Paleo Diet

As treating doctors, we need a strategy to deal with two of the major health problems of our time: obesity and diabetes. It will be critical for chiropractors to integrate their artistic dimension into the perspectives of food science, diet, nutrition, exercise, sustainability and philosophy.

It has always been my personal philosophy as a chiropractor to help patients connect or reconnect to a more natural mind set. We live in a culture that extols processed foods. From sunrise to sunset, we move at a fast pace eating “fast foods.” All we really need to do with any food plan is ask yourself, “How do you look, how do you feel, and how do you perform?” Our ancestors were lean and muscular and had to perform vigorous tasks to survive, therefore, I have turned to our ancestral eating style or Paleolithic diet (Paleo Diet) to help guide my patients out of being overweight, obese, pre-diabetic/Type 2 diabetic and to develop lean and muscular bodies.

Here is my weight loss program (you can call it an “anti-aging” program, “therapeutic lifestyle changes,” or whatever fits you).
To read more…
http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=55822

More

Weight loss, particularly around the belly…Reducing joint pain…

Most of us have been led to believe that lowering your blood sugar is the be-all, end-all solution to type 2 diabetes. But what if that is a mistake that misses the REAL underlying trigger of not just what causes type 2 diabetes, but all major age-related illnesses? Elevated blood sugar is just a SYMPTOM of underlying metabolic, physiologic, and biochemical processes that are out of balance.

Lowering blood sugar with medications does NOT address the underlying triggers that give rise to the high blood sugar in the first place. I work with clients to shift focus from trying to manage blood sugar with drugs, as millions unfortunately incorrectly do now, to fixing the underlying problems that CAUSE excessive levels of blood sugar.

I am very focused on weight loss, particularly around the belly…Reducing joint pain…Improved energy…More stable, enjoyable moods…Lower blood pressure and cholesterol.

I do this using the Paleo Diet and proper individualized exercise programs. Call me at 310-473-2911 for an appointment.

More

Paleo Diet

The Paleo diet doesn’t restrict carbohydrates, it promotes unlimited veggies and fruits. For some patients I do restrict the number of fruits. I recommend eggs, poultry, and meats. I allow sweet potato and yams. The monounsaturated fats are avocado, hazelnuts/fliberts, macadamia nuts, and olives. These are all great choices. A lot of my patients are switching to coconut oil/butter/flakes and milk for cooking and snacks. 

Research concludes that low carbohydrate diets in which fruits and vegetables are not restricted – like the Paleo Diet – result in lower all-cause and cardiovascular disease mortality rates. I’m after making a difference in cardiovascular disease, metabolic syndrome, and other chronic illnesses which typically afflict my patient population.

Stick with a diet based upon seasonal unlimited veggies, lean meats and seafood.


References

  1. Fung TT, van Dam RM, Hankinson SE, Stampfer M, Willett WC, Hu FB. Low-carbohydrate diets and all-cause and cause-specific mortality: two cohort studies.Ann Intern Med. 2010 Sep 7;153(5):289-98.
  2. Jönsson T, Granfeldt Y, Ahrén B, Branell UC, Pålsson G, Hansson A, Söderström M, Lindeberg S. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovasc Diabetol. 2009 Jul 16;8:35.
  3. Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Eur J Clin Nutr. 2009 Aug;63(8):947-55.
  4. Osterdahl M, Kocturk T, Koochek A, Wändell PE. Effects of a short-term intervention with a paleolithic diet in healthy volunteers. Eur J Clin Nutr. 2008 May;62(5):682-5.
  5. Jönsson T, Ahrén B, Pacini G, Sundler F, Wierup N, Steen S, Sjöberg T, Ugander M, Frostegård J, Göransson L, Lindeberg S. A Paleolithic diet confers higher insulin sensitivity, lower C-reactive protein and lower blood pressure than a cereal-based diet in domestic pigs. Nutr Metab (Lond). 2006 Nov 2;3:39.
More

How Much Protein Do I Recommend?

Hi Jeff,

Could you explain why you think we need 100 g/120 g protein per day. I was just reading something and they said 50 g.  This area has a lot of debate, doesn’t it?

Great question!  High protein foods send signals to the brain that keep you from being hungry for hours – stronger signals than either carbohydrates or fat gives. For a typical woman, I recommend about 100 grams of protein per day. That would be 25-30 grams at breakfast and lunch, a 25 gram protein snack in the late afternoon, and again at dinner. For a typical man, I recommend 125-150 grams of protein per day: 30-40 grams each for breakfast and lunch, 20-30 grams in the afternoon snack, and 50-75 grams at dinner and during the night before bed.
 
I think anyone who is dieting should get a minimum of 50 grams of protein per day to be safe.
 
I like at least 30 percent of total calories from protein. I determine the exact amount of protein someone needs by there lean body mass, which includes everything in your body that isn’t fat, such as muscle, bone, organs, and skin. I get this information from doing a body composition analysis. The number of pounds of a persons lean body mass is about the number of grams of protein you need each day.   
 
Hope this helps.
Jeff
ww.DrJeffreyTucker.com
 

More

Paleo

Very little of whatever we do today is like Paleo-man/women lived. We think we are crudely modeling  Paleo-man’s/women’s existence by eating, exercising and other habits. It is better than nothing at all. It’s about tweaking as much as you can from your own genetic makeup by synthesizing an environment for yourself that might, just maybe, fool your genes into keeping you around far longer than they give a damn about doing so (reproduction). While it’s [educated] guesswork, we have reason to believe we’re on the right track simply because of the body composition and health improvements of so many we’ve witnessed.

  1. Eat real food (meat, fowl, fish, natural fats from animals, coconuts & olives; veggies, fruits, & nuts – mac nuts, filberts, etc.) that you shop for and prepare yourself most of the time. Add a little dairy if you like it and can tolerate it. Find the range of balance that works best for you in terms of  fat, protein & carbohydrate ratios. I say ‘range’ because I think you ought to mix things up; seasonally, or whatever method works for you. Especially: cut out grains, sugar and vegetable oils. Consider supplementing with omega-3 fats.
  2. Allow yourself to go hungry every day, at least a little (first meal of the day is a good time — don’t eat until you’re truly hungry). Every once in a while, go hungry for a whole day. This is called intermittent fasting.
  3. Get plenty of sunlight; and supplement vitamin D.
  4. Run very fast sometimes, play hard when you can, and push and lift heavy things around when you have the urge. Do it briefly and intensely; not too often and not too long. Do this two to three times per week for 30 minutes. Always push yourself for that brief time. Do some other form of movement on your off intense days…take a walk, do yoga, swim, etc  
  5. Get lots of sleep. Very few clients are getting enough sleep. Fewer are having enough close sexual contact with there partner.

Enjoy!

More

Paleo Diet!

A new Harvard study discussed at a recent American Heart Association (AHA) convention reviewed 20 studies and gave the AHA crowd these two key results:

1) High intake of processed meat that’s been cured and/or loaded with preservatives (hot dogs, lunch meat, bacon, sausage) increases risk of heart disease and diabetes.

2) Any level of intake of unprocessed red meat does NOT increase heart disease or diabetes risk. 

Go PALEO Diet!

More

Protein Amounts During Pregnancy

I would like to know what amounts of protein are necessary for pregnant women? I have been eating the Paleo Diet since you introduced me to it. This is my first child. I am finding that my protein and fat requirements are significantly higher than what I usually eat.

Is there any research you could direct me to regarding protein requirements for pregnancy based on trimester?

Great question and I am thrilled you are prgnant! The bottom line is that you probably should increase your fat and carbohydrate consumption, and limit protein to about 20-25% of energy, as higher protein intakes than this may prove to be deleterious to mother and fetus for a variety of physiological reasons.

John Speth (an anthropologist) at the University of Michigan wrote a paper on protein aversion in hunter-gatherer women during pregnancy. Listed below is the abstract: (note the 25% protein energy ceiling!!!)

“During seasonal or inter-annual periods of food shortage and restricted total calorie intake, ethnographically and ethnohistorically documented human foragers, when possible, under-utilize foods that are high in protein, such as lean meat, in favour of foods with higher lipid or carbohydrate content. Nutritional studies suggest that one reason for this behaviour stems from the fact that pregnant women, particularly at times when their total calorie intake is marginal, may be constrained in the amount of energy they can safely derive from protein sources to levels below about 25% of total calories. Protein intakes above this threshold may affect pregnancy outcome through decreased mass at birth and increased perinatal morbidity and mortality…”

Pregnant women should include more carbohydrate and fat (i.e. fattier meats) in their diets and limit dietary protein to no more than 20-25% of their total caloric intake.

More

How I eat

I used to be a vegetarian for about 15 years. I avoided red meat, poultry, and fish (because I never really liked it and because of mercury toxicity). Every now and then I’d have  eggs. I ate a lot of pasta, grains, and vegetables. I started out as a vegetarian diet because I was experimenting with different diets for my clients. Being a vegetarian seemed to fit my “Chiropractic lifestyle”.

Then about 3 years ago I began to work out more vigorously with kettlebells and free weights.  I knew I would need to increase my protein intake. One night after being at the movies with Maddy I said “I want a steak for dinner.”  She practically fell out of her seat. I had already been recommending a ‘Paleo’ or Mediterranean  diet for many of my clients because I knew those who ate a high-protein, low-carbohydrate diet were leaner, healthier, and more energetic. I saw it happening day in and day out in my practice.

As I increased my exercise intensity I maintained my protein shake in the mornings (like I always do) but I switched from a soy based protein to a whey based protein (Ultrameal from Metagenics). I actually got leaner and went from a 10 percent body fat to a my most recent test that revealed a 7 percent body fat. 

I eat grass-fed beef, and hormone free chicken, and I still don’t like fish but I recommend fish for those who do! I make sure I take fish oil supplements. I eat organic vegetables, avoid fruit juices unless I dilute it with water, avoid grains, and limit sugar-laden desserts. I love the “paleo” or “primal” diet. Today, it is recognized by many as the healthiest diet in the world. 

I make sure I take my Wellness Essential for Men vitamin packs from Metagenics.

More