All Posts tagged Paleo Diet

Eat to feel great – Paleo Diet

I’m still recommending the eat like a cave man Paleo Diet to lose weight, build muscle and feel healthy. The “Paleolithic”, or Paleo diet consists only of meat, vegetables, fruits, nuts, seeds and mushrooms. I have way too many clients that are getting great workouts, but  few that  follow a  healthy diet. I offer individual diet recommendations to all of my patients, and most of the time the program is the Mediterranean Diet or Paleo Diet, or a combo of the two.

I really want my clients to feel healthy. I see so many people with all kinds of  problems, especially inflammation, arthritis, over- weight issues, aches and pains, and all of these problems can be helped with diet and supplements. After 3-4 weeks on the diet, I see clients able to drop excess weight and achieve better body fat percentages.

The key to the Paleo diet is to avoid all refined sugars, grains, dairy products, beans, legumes and anything processed. Though difficult, sticking to a Paleo diet fits the human genetic makeup better than most modern diets because it represents the foods that our ancestors ate and thrived on. The Paleo diet has other benefits, including helping to clear up acne.

The Paleo Diet might not entirely clear up acne in every single person who has acne, but it will almost always have an important positive effect on blood sugar and weight.
Call me for a session so we can individualise a program for you.
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Supplements used to lower cholesterol

I’ve been upset about cholesterol lowering drugs for years. I want what’s best  for you. My practice and the techniques I use are based on enhancing the nervous system through more natural alternative therapies. Cholesterol is integral to your cell membranes and is critical for nerve function. Every nerve in the body is covered in fat (cholesterol). Sixty percent of the brain is composed of fat (cholesterol). And cholesterol is vital for the production of sex hormones. Lowering cholesterol levels too much can have a very dangerous effect on brain and nerve function. From everything I read I believe that a healthy cholesterol level is less than 200 mg/dl and greater than 110 mg/dl. Some studies even suggest a cholesterol of 230 mg/dl is healthy. Strive for LDL less than 100 mg/dl; HDL for males – greater than 50 mg/dl, HDL for females greater than 60 mg/dl. I am now actually  seeing patients on cholesterol lowering drugs with levels too low. Cholesterol is so important that your body does not rely on food sources alone.

 
How can you lower cholesterol without the use of statin drugs? These are the most consistent recommendations I have made that get results:
 
Most people are familiar with  garlic as a cholesterol lowering substance. Allicin, the main biologically active ingredient in garlic, along with its associated chemical constituents, have been shown to lower total cholesterol. If you use a supplement, take 600 to 1200 mg a day divided into 2 or 3 doses.

UltraMeal Plus contains phytosterols – plant extracts that are sterols. These are types of compounds that bind to the bad fat when we eat, and take it out of body. They greatly reduce the production and absorption of bad cholesterol. UltraMeal Plus can be ordered from Metagenics.

Another one of my favorites is niacin, also known as vitamin B3. It has a tremendous efficacy. Niacin can raise HDL – the “good” cholesterol – by 15 to 35 percent, making it the most effective drug available for raising HDL cholesterol. In larger doses, niacin can reverse atherosclerosis by also lowering LDL and triglyceride levels. 

Another substance that lowers cholesterol is red yeast rice. But it is not one of my favorites because it is really no different than taking Mevacor (a statin drug), and like other statins, it will interfere with CoEnzymeQ10. So, if you are taking a statin drug, I believe it’s absolutely mandatory that you supplement with CoQ10. This compound supports cardiac function and statin drugs block its production. Take 100-200 mg a day.

After several years of educating patients on the paleo diet and seeing the results on lab tests and body composition tests – I still highly recommend the paleo diet – low carb, minimizing  fruits to a max of two per day, mostly sticking to only berries in small amounts, multiple servings of non starchy veggies, especially dark leafy greens, eating lots of protein from fish, meat, eggs, and chicken. I especially recommend wild salmon 2-3 times per week, grass fed meat only, a variety of nuts & seeds especially macadamia nuts, walnuts & almonds for snacks.  I even want you to eat healthy fats:  avocado, coconut butter, use coconut oil for sauteeing, or extra virgin olive oil.  I would avoid dairy as much as possible. 
 
In addition I recommend omega 3 fish oils (EPA-DHA 720) daily, liquid CoQ10 (NanoCell Q10), and UltraMeal Plus medical food shakes (www.DrJeffreyTucker.meta-ehealth.com)

 
Be sure your diet is high in fiber. Eating eight to 10 grams of soluble fiber a day lowers LDL cholesterol by about 5%. Oatmeal is a good source of soluble fiber. Also, soluble fiber supplements are available now (Metagenics has a good brand). Soluble fiber can also be taken as a weight loss aid. People who take a serving of soluble fiber in 8 oz of a calorie-free liquid 30 minutes or so before every meal tend to eat less. They lose weight without changing anything else.2-3

Of course exercise has so many benefits — maintaining function, controlling weight, lowering blood pressure, fighting depression, etc. — if exercise were a drug, it would be a blockbuster. Most people look for a pill instead of making healthy choices and taking action. Don’t be like them. Exercise is the best way to raise your HDL (the “good” cholesterol).

I have patients that are decreasing there overall cholesterol by double digit points in one month by including UltraMeal Plus medical food shakes. UltraMeal Plus contains plant sterols which have benefits in lowering cholesterol. I recommend using UltraMeal Plus as an adjunct to Therapeutic Lifestyle Changes (TLC).  If TLC is not enough, then resort to formulas such as Cholarest SC and LipotainInsinase alleviates the underlying inflammation that interrupts the signal from the insulin receptor to the glucose transport vesicles to allow glucose into cells.
 
 

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Paleo diet & grass fed beef

There is no link between red meat and coronary heart disease. Period. Fats found in red meat are necessary for your body to absorb critical fat-soluble vitamins A, D, E, and K. 

Harvard researchers published a study in the journal “Circulation” that analyzed 20 studies that compared health outcomes of people who eat red meat and processed meat. Red meat intake was not associated with either heart disease or type 2 diabetes. 

The researchers confirmed that processed meat is junk, it’s the culprit –  hot dogs, bacon, sausage,  lunch meats. These types of meat are the dangerous ones.

The Harvard team reports a 42 percent higher risk of heart disease linked to consistent eating of processed meat, and nearly 20 percent higher risk of type 2 diabetes. 

Saturated fat and cholesterol content were the same in unprocessed red meat and processed meat. The dangers in the processed meat are mostly due to chemical preservatives and high sodium levels. 

Grass fed beef:  California State University researchers reviewed research that compared grass-fed beef with grain-fed beef, and they found higher levels of omega-3 fatty acids, vitamins A and E, and conjugated linoleic acid (CLA) in grass-fed. In fact, CLA levels were twice as high–CLA helps manage blood sugar and insulin levels, while also reducing risks of cancer, osteoporosis, and atherosclerosis.

Grass-fed beef is also far less likely to contain the antibiotics and hormones typically found in commercial meat. I know grass-fed beef is more expensive but it really is the best way to go.

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Paleo Diet & Weight Loss

Fat loss starts with adequate protein. Over-consume protein, and minimize everything else. This is the one piece of advice I get the most resistance. If you can have some faith and try it, you’ll see how much easier it makes losing weight and achieveing a more youthful body.

It’s one of the reason’s I like Cordain’s Paleo Diet. Cordain’s research and writings indicate that a contemporary diet that precisely mimics hunter-gatherer diets is “obviously impossible, as most of us don’t have unlimited access to wild game and plant foods.” However, Cordain’s studies indicate that “our health, well being and mental state improve, and we can emulate Ishi’s personality, psychological state and health” by consuming fresh fruits, vegetables, lean meats and seafood, as documented in his book The Paleo Diet. Dr. Cordain’s dietary recommendations in The Paleo Diet include avoiding processed foods, grains, refined sugars, refined vegetable oils, and salted foods.

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How can I lower my triglycerides?

 
 
I get asked this question on a daily basis. I start with talking about the diet, especially the carb’s (sugars). I suggest limiting added sugar in the diet to no more than 100 -150 calories a day. That’s about 6 teaspoons of sugar a day for women and 9 teaspoons for men. To put this in perspective, the average 12-ounce can of regular soda has between 8 and 10 teaspoons of sugar. A breakfast cereal with 16 grams of sugar per serving has about 4 teaspoons. Currently most people’s daily consumption of added sugars averages about 360 calories a day, or 16% of total daily calories. About three decades ago it was only around 6%.
 
 
 
 
 
 
 
 
 
Sugar consumption is directly related to HDL and triglyceride levels. The more sugar you eat, the lower your HDL (good cholesterol) and higher your triglycerides will be.
 
Compared to people who eat the least sugar, people who eat the most sugar are about three times more likely to have low HDL levels.
 
 
 
 
Start with the goal of no more than 100 to 150 calories a day of added sugar. Read food labels because they don’t distinguish between added sugars and those that occur naturally in foods like fruits, vegetables, and dairy products. Don’t be misled. When a label has the word ‘syrup’ or ‘evaporated cane juice’ or words that end in ‘ose’ like sucrose, fructose, and dextrose, these are added sugars.  
 
Beverages are the No. 1 source of added sugar in the diet, especially soft drinks, fruit drinks and sports drinks.
 
 
 
I recommend the Paleo diet or the Mediterranean Diet – these diets are based on fruits, vegetables, seeds & nuts, good-fats, dairy, and meats. They are low in added sugars. I also recommend clients take omega 3 fish oils. and use UltraMeal medical food shakes. Both of these are from Metagenics. 
 
Order EPA-DHA 720 & UltraMeal @ www.DrJeffreyTucker.com 
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Paleo Workouts

I read a lot of  medical literature and a lot of studies. But to me there is only one  ‘laboratory’ that counts. That one laboratory  has only one guinea pig – you!  I’ve  had several conversations with patients about what does paleo fitness feel like?

I suspect paleo kids life must have been a lot of play – akin to kids who do a lot of sports in our times. It’s all about getting a varity of movments. Contrast todays typical workouts only using  gym machines, these offer  limited movements, almost all sagital plane with some coronal plane and usually no tranverse plane of movement. My personal workouts might be just using bodyweight one day, the next I might include ropes, the next day might include dumbells & kettlebells, the next day include medicine balls (think of lifting heavy loads of rock or wood), the next day a hard & fast walk, the next day some sprints. I might enjoy a bike ride one day. 

Ideal training mimicking life in nature must include:

Twisting
Reaching
Stepping
Squatting
Pushing
Pulling

Sitting in a machine and  isolating certain muscles does not minick real life. Where are we sitting and pushing or pulling heavy objects in real life other than in the gym!

Are you getting multiplanar training? Are you including all of the dimensions of movement? Are you  training hard enough? Do you go into the gym and repeatedly do the same thing? How often do you change your workout? One of the biggest problems I see with clients is that they do the same workout week after week or month after month. YOU HAVE TO CHANGE YOUR WORKOUT at least every 8-10 weeks. Be more demanding of your workouts. Most likely a  paleo lifestyle resulted in levels of conditioning we’d associate with athleticism.  Paleo man probably had to run for his life from a Sabre tooth tiger one day; stalk a water buffalo, kill it and then carry it back the next day; chase and throw spears at some  food or prey the next day; squat up and down picking seeds the next. Paleo man’s week was full of a variety of movements. I understand our present day adaptive needs should be reconciled, not in terms of how much exceptional activity paleos undertook but rather total contextual demands of their lives, and how they grew up.

I am curious to know if you have a prework drink or meal? What is your nutrition after a workout – fast, or have a snack?  Does your workout have Paleo elements? Do you get at a core sense of being human from your workout? I suspect the core primal Paleo human was not the product of a single system of training or living, but more akin to a decathalon athlete. Meaning, having skills of all
sorts.  That promotes strength, balance, agility, endurance, neural networks, speed, etc 

Paleo fitness to me is a a combination of eating a species- appropriate diet combined with intense, brief, workouts. I realise that intense workouts may not truly reflect Paleo lifestyle. That is assuming a hunting expedition took three or more hours
every few days, that’s not quite the same as half an hour of kettlebell workouts. We have to see how we feel in our own laboratory.

Overall my diet and eating habits limit industrial processed foods and livestock. I prefer organic chicken, meat,  fruits, seeds & vege’s. I do think protein shakes and supplements are required.

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Anti-aging: Muscle Loss As We Age

Muscle wasting loss begins as early as age 25. From age 25-50 the rate of muscle loss is up to 0.5 pound/year. From age 50-late 60s the loss accelerates at up to one pound/year. After that it goes as high as 2 pounds per year to your early to mid
eighties. If you are lucky enough to make it to your mid 80s, muscle loss goes up to four pounds per year. Increase is not
linear but exponential loss.

Dr. Tucker’s comment on these stats: The purpose of exercise is to improve your functional capability and allow you to maintain your activities of daily living. I don’t think exercise is just to burn calories. When I teach clients how to exercise it is to maintain flexibility, strength and endurance. Calories will take care of themselves if you eat right, the best example being a Paleo diet or Mediteranian diet.

See my exercise article at http://www.toyourhealth.com/mpacms/tyh/article.php?id=1277

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Paleo Diet

Paleo Diet: A client asked me “When was the Paleo Diet popular” and “What changes occured in our diet since?”
The answer to this question is quite variable. There are probably as many legitimate answers to this question as there are readers of this response.

Here are a few thoughts:
Paleo diets began to be displaced in the Fertile Crescent about 12,000 years before present. But who knows how long it took to make a complete shift? Further, these people formed only a tiny part of the world’s population at that time. In some parts of the world, the Paleo, hunter-gatherer diet persisted in human populations well into the Twentieth
Century. Vilhjalmur Stefansson wrote several books about the diet of the Inuit with whom he lived for about 11 years early in the 20th Century.

The agricultural revolution made grain-based foods more affordable to everyone. Those who cultivated these crops had historically grown them as cash crops and enjoyed such foods only on special occasions. A variety of perspectives identify the agricultural revolution in Great Britain at different times. The Agricultural revolution is usually seen as occurring in the 18th and 19th centuries following several inventions that made
cultivating, sowing, and harvesting more efficient and less labour
intensive. However, others point to the use of an internal combustion engine combined with the use of chemical fertilizers as constituting the largest leaps forward in agricultural production.

As for the “fast food” diet, there are a variety of ways of seeing that as well. When I was a child growing up in Los Angeles, during the 1960s, we were very aware of fast foods. I could have milk and cereal out of a box at breakfast, a Coke in a bottle at lunch, buy donuts in between, and later that day pick from A & W, Jack-In-The-Box, McDonalds or a host of other fast food restaurants. In High School, “The” place to hang out with friends was a deli while having coffee with sugar. Candy bars and cookies were commonplace.

The general notion about paleo is that if we evolved eating a particular food, we are more likely to thrive eating this same food. In broad terms, that eliminates refined sugar, dairy, and gluten. Some people insist that legumes be completely eliminated from a paleo diet, while others are less rigid about legumes. Still others argue that only raw foods are truly paleo, while others harken to archaeological proofs of when humans harnessed fire (although nobody really knows when we began to cook
our food).

I think that if we can stick to eating more fresh fruits, vegetables, and meats, our chances of being close to human eating habits prior to the Neolithic are pretty good. I hope this proves helpful.

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