All Posts tagged paleo

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.

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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

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Weight loss – some of my tips

Each morning, think ahead to what food challenges you might encounter during the day. Then prepare in your mind how you can handle the situation.

I often get asked “Should I weight myself every day?” I say “No”. I go by the body composition analysis test I perform (body fat, lean muscle mass, water, etc) and I find clients more relaxed with weekly or every two week weight-ins.

Continuously remind yourself what the goal is. Every time you reach for something not on the program, you need to remember the goal and that makes it easier to stick with healthy food choices.

Intermittent fasting from the time you go to bed at night until mid-late morning is OK. I use to coach clients that as soon as they get out of bed they should eat some almonds. Now, I encourage morning exercise and if you can do it on an empty stomach, I’m fine with that. Taking a break from eating is important. The hormones that work to break down fat and glycogen (stored in sugar) need you to let them alone to do their job. 

Exercise is an essential element to getting and staying healthy. I will coach you and together we will figure out the best exercsie routine for you. I need you to exercise to ‘up’ your metabolism. 

It’s no secret that I am into the Paleo diet. This means you’ll be eating lots of meat, poultry, fish, eggs, and fat. You get lots of plant foods too. Make sure that the fruits and veggies you include are diverse and are different colors (each color signals a different nutrient). You will not be  chowing down on grains, (bread, pasta, etc) and other refined carbohydrates.

I am serious about weight loss. Stay away from vending machines, snack rooms, and cakes to celebrate the  birthdays. I don’t want you being tempted to eat junk food or overeat. You tell me your goal and I will help you to change.

 

  

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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!

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Low-carb vs low-fat diets

If you stick to low carbs or low fat – you will probably lose weight.  But going low-carb is healthier. Gary D. Foster, PhD, director of the Center for Obesity Research and Education and professor of Medicine and Public Health at Temple University and his team conducted a trial study on 307 people and followed their progress over two years. One group stuck to a low-carb diet; the other to a low-fat one. Most people in the study were about 45 years old and had a mean body mass index (BMI) of 36.1. The low-carb group had 153 people in it. They limited their carb intake to 20 grams a day and were allowed to eat as much fat and protein as they wanted to during the first 12 weeks of the study. Their carb intake was limited to mainly low-glycemic index vegetables. They were told to eat four to five small meals every few hours and use butter, mayonnaise, and vegetable oils instead of margarine. They were also told not to “do a low-fat version of the program as it will disrupt weight loss.” After 12 weeks, they were allowed to increase their carbs by five grams each day in the form of vegetables, fruit, and even whole grains. They were told to eat foods that were “rich in fat and protein.” The low-fat group was limited to 154 people. Their calories were limited to 1200-1500 each day for women and 1500-1800 for men. They kept their calories low and focused on cutting down on their fat. Both groups were given lifestyle guidance and encouraged to take up gentle exercise.

After two years both groups had lost about the same amount of weight. The papers have been keen to promote the fact that the average weight loss was about 15 pounds for both groups across the two years. Most papers have concluded that there’s no real difference between low-carb and low-fat diets.

 

Let’s dig deeper into the truth. Professor Foster was mainly interested in weight loss, which he called the “primary outcome” of his study. And those are the results that the press has seized upon. But he also recorded “secondary outcomes.” These measured risk factors for heart disease. And it’s these results which are crucial to your actual health. The bottom line is that low-fat diets are not better for your heart and overall health.

My low-carb patients see major reductions in diastolic blood pressure, reduced triglycerides and Very Low-Density Lipoproteins (VLDL). While LDL cholesterol is bad, VLDL is the really bad form of cholesterol.  “Low-carbers” get an  increase in HDL (HDL is the good form of cholesterol).

The papers also ignore the fact that high-protein, low-carb diets leave you with more muscle mass which is healthier even at the same weight. The low-carb group would no doubt wind up looking better because despite being the same weight… they’d have more muscle instead of fat. 

Go Primal Diet! I’m not talking Atkins here. The Atkins diet  allows unhealthy fats and protein. They also received some of their carbs from whole grains. Dozens of studies show that whole grain carbs are little better than simple grains. And while it’s true that fat and protein are a smarter option than grains and pasta… where you get your fat and protein from is vital to better health. If those “low-carbers” had followed the primal way of eating, they probably would have outstripped their low-fat counterparts in weight loss too.

 Quality protein comes from many sources. Animal protein is a great source of nutrients. But this is not the Atkins Diet. You should not be chowing down on bacon and sausage. Stay away from processed meats like deli and meatballs. Pick protein that is lean and healthy. That doesn’t mean picking chicken over beef. It means avoiding grain-fed meat. Just like us, the make-up of an animal is changed by what it eats. An animal raised on an artificial, grain-fed diet will produce meat that is harmful to us. The key to healthful cuts of meat is reading labels at the store. Look for the grass-fed label on red meat; and the free-range label on poultry. If you’re buying eggs, pick cage-free ones, and opt for wild salmon when buying fish.

Healthy Fat: The low carb group was told to use mayo and vegetable oil. That’s not the smartest way to select your fats. Fat plays an important role in most bodily functions. But there are good and bad fats. For example, Omega-3 fatty acids are essential. These fatty acids build strong hearts and protect against cardiovascular disease. Rich sources of Omega-3s are wild fish, avocado, walnuts, and olives. Other essential sources include cod liver oil, Sacha Inchi oil, and nuts. Saturated fats are also essential components of a healthy body. They boost immunity systems and help us absorb calcium. The healthiest sources of these fats in are in grass-fed beef, raw milk, and raw butter. So, when selecting fat, choose from these sources: Grass-fed beef, Free-range chicken,  Organic butter,  Olive oil,  Nuts, Eggs, Avocadoes, Cold water wild fish, Raw milk.

Avoid cereals – they represent bad carbs. Starchy white potatoes are also bad, despite coming from a natural source. Processed carbs tend to offer little nutrition: they are stripped of their vitamins and fiber. Worse… they are loaded with simple sugars and refined starches. It’s the sugar and starch that make carbs – processed or natural – really bad. That sugar or starch is what affects your body at the hormonal level. It spikes blood sugar and triggers the release of insulin – and later – leptin. It’s because of this hormonal response that whole grain bread is just as bad for weight gain as white bread.

Here are seven good carbs you can count on: Berries, Pears, Peaches, Tomatoes, Spinach, Collards Green, beans

Enjoy! Join me in my Paleo-practic journey.

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Which is the best diet book?

Really,  all diet books are useless beyond the pure principles. That’s why I have advocated the “Paleo” diet for the past several years. Get the basics down out of any paleo diet book, then you have to finish the job yourself. It’s not about low carb or high fat; it’s about cutting back or cutting out neolithic foodstuffs; i.e., processed foods and derivatives. Nobody can prescribe for you whether a diet of 40, 50, 70 or 80% natural fats work best for you, or, 40, 50, 70 or 80%  STARCH.  I can tell you this, once I do a body composition analysis on you, I am very good at telling you how much protein in grams you should strive for on a daily basis.

For me, many years ago I used to love pasta and high starch meals. But I wasn’t as healthy as I am now. I can still enjoy thoses foods occasionally, but  l prefer more protein &  fat now. Each of us has to figure out what’s best for ourself.  We are our own laboratory & chemistry set.

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20 lbs weight loss plan

Can you give an exact menu for what I should eat on a high carb meal day?

Stick to the high protein days with one high carb day every 4th day.  

Try this: 1 can coconut milk, 1/4 cup granulated tapioca, 1 tbs honey, dash salt. Cook and stir occasionally until done, 12-15 minutes. Stir in a beaten egg in the last few minutes. Then slice up half a banana. Done. You’ll be full before eating it all. You could use berries just as well, or other fruit. This is probably a bit high in fat for a “textbook” carb load, but it works for most.

Griddle scones: 1/3 cup tapioca flour, 1/3 cup coconut flour, 1 egg, 1 tsp baking powder, spices or herbs to taste or chopped scallions, and a little olive oil. Use milk, kefir, coconut milk, or water to get a thickish consistency. Chicken broth would work too. Heat butter or lard in a skillet, spoon out scone-sized blobs, lower heat to med-low, put a lid on. Turn after a few minutes. Cook until done. This is an amount for one meal for most.

You may also have a serving of vegetables such as broccoli, or other vege on the list.  These simple meals taste sensational when eaten after 4 days of low-carb. A person could use rice, or rice flour. Rice is not paleo of course. But in the spirit the 80% rule, it would not be too bad once a week. 

I usually recommend eating 4 to 6 oz portions of meat (protein). Start the day with high-quality bacon or sausage, eggs, in addition to a serving of veg and 1/2 fruit. You don’t have to avoid fatty meats – enjoy them. Try to mix up types: pork, lamb, beef, bison, or poultry, seafood.

Use olive oil on salads. 

Continue to walk daily for the first 3 weeks. Get busy doing yard work and soon I want you to climb hills and ride a bike, then in another month I’ll teach  you how to lift weights. I can get you to lose about 20 lbs. in time for that reunion.

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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.

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GERD Question

I have pretty simple advice on GERD. 

  1. Go on a pure paleo diet for  7 days, no added fat, i.e., lean meats & veggies with a drizzle of olive oil (breakfast, lunch & dinner). We are going for no grains, low carb. 
  2. Absolutely NO coffee, tea, alcohol, or tobacco during that pure paleo week. Water only.
  3. Supplement with sodium bicarbonate (baking soda), about a level teaspoon mixed in water after each meal if you get heartburn.

You will probably notice some big relief within that week. Continue with the Paleo diet and it is usually OK to add back some gren tea or coffee, You just have to experiment with what your tolerance levels are with coffee, tea and alcohol.

Other recommendations that have helped clients are betaine HCL, probiotics, and digestive enzymes. I use UltraFlora DF from Metagenics. www.DrJeffreyTucker.meta-ehealth.com

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