All Posts tagged Paleo-Mediterranean diet

Which yogurt should you buy?

Not Light yogurts because most “light” yogurts are loaded with artificial sweeteners and/or high fructose corn syrup. Not “fat free” because fat isn’t bad.  Fat is a critical nutrient to your brain, hormone health and your fat loss efforts. Most fat-free yogurts are LOADED with sugar so that they taste good.

I recommend Organic Plain Greek Yogurt. Greek yogurt has double the protein of regular yogurt, and when you eat the plain variety you avoid all the extra, unnecessary, artificial ingredients along with the added sugar. Organic is important to buy so you avoid the hormones and antibiotics. Try Greek Yogurt for lunch or dessert. I know Yogurt is not on the Paleo Diet but it lends itself more towards the Mediterranean Diet followers.
Example recipe of items to mix in:
1.5 cups organic plain Greek yogurt
1 scoop UltraMeal protein powder (Metagenics) – (Chocolate or Strawberry is really good)
Berries – can be frozen blueberries, raspberries, strawberries, etc
1 tablespoon crunchy almond butter
1 tablespoon unsweetened shredded coconut
1 ounce of walnuts or pecans

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.

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:


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.


Triglycerides and heart disease link

Triglyerides are blood fats and are different from cholesterol. Cambridge University researchers looked at the role of triglycerides, which is produced in the liver and derived from foods such as meat and dairy products.

They did an analysis of 350,000 people from 101 previous studies and found those with higher levels of the blood fat were more likely to have heart disease.

The Lancet medical journal reported that the analysis centred on a specific gene which is known to influence the levels of triglycerides. Those with the variation in the gene which boosted triglyceride levels had an 18% greater risk of heart disease than those that did not.

The findings suggest the blood fat could be causing heart disease in some way. I’ve been saying for years that lowering triglyceride levels is more important than reducing cholesterol in reducing the risk of heart disease.

My advice is to make simple lifestyle changes; continue to eat a Paleo-Mediterranean diet; make the transition to a healthy, whole food diet; exercise; stop smoking; replace problem meals with a healthy protein shake (use UltraMeal Plus medical food from Metagenics). These are still the best ways to tackle your heart disease risk.

Most places you look these days are saying the TG/HDL ratio is the most important test of blood lipids, and should be under 2.0, or preferably under 1.0. Beyond that there is CRP, and a bunch of different, more expensive tests: