All Posts tagged paleo

Paleo diet & weight loss

I do recommend the Paleo diet to a lot of my clients. Being Paleo does mean you will consume more protein and less carbs. Here are some of the reasons I suggest more protein to my clients. 

Protein consumption is beneficial for weight loss

1.  Satiety or fullness
2.  Increased metabolic rate (your metabolism is faster because of the thermic effect of food)
3.  Less lean muscle loss  so your body doesn’t rely on protein in the muscle for energy
4.  Your body uses sugars for energy instead of storing them as fat.

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I had my body composition performed today. I’m at 10% fat, what’s yours?

Lots of diets look great on paper, but the proof is in the pudding…no pun intended.  Here’s a few “out there” tips to keep you off the bagels, muffins and candy – remember I’ve been an advocate for the Paleo diet for several years now. 

1.  If you sense you might be jumping off the food plan soon, load up on a meal of fatty meat.  For example, find a butcher who doesn’t trim the fat off the beef or pork chops, and eat that edge of fat like candy.  Don’t even use a fork or knife.  Just go for it – hands only. Don’t even wipe your chin.  Really get into it.  In fact have two steaks – cook the meat in the oven with almond butter sauce to make it even richer.  Forget the words should or could just for this meal.  I promise, veggies will still be there waiting for you next time around.

I doubt you’ll want any bread or jam or chips after this meal.

2.  If you feel the sugar devil about to pull you off the Paleo train, try this idea.  It works great in the evening.  Mix raw almond butter or hazelnut butter with carob powder, touch of salt, touch of non alcohol vanilla extract and some water to make a creamy paste.  Eat that straight with a hot cup of tea, or smash some fresh raspberries or blackberries or apple slices into it.  Its really rich
and hits the spot.  No cravings for M & M’s or ice cream should resurface for quite some time after this treat.

3.  Eat at least 2 eggs every morning with at least 3 ounces of some sort of meat or fatty fish on the side for breakfast everyday.  Eat some cooked green veggie with it, and a tablespoon of nuts or nut butter before you walk away from the table.  Then check in with yourself and see if you are missing english muffins or bagels.  I don’t think so….

Okay, my point is don’t hold back on the fat (and protein), and the myriad of satisfying foods in the Caveman pantry. The longer you stay Primal, your body and mind will fall into place.  

As far as weight control goes, I see the best weight loss results with clients eating lots of protein and fat…cut out the carbs. I had my body comp performed today. I’m at 10%, what’s yours?

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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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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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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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Coffee: Lastest research

Degree of roasting is the main determinant of the effects of coffee on NF-kappaB & EpRE.
Free Radic Biol Med. 2010 Feb 19. (Epub ahead of print)

Coffee, one of the most popular beverages worldwide, is a major contributor of phytochemicals in the diet and contributes more than 50% of dietary antioxidants in many countries.

A moderate intake of coffee has been linked to reduced risk of chronic diseases. Furthermore, experimental studies demonstrate bioactivity of coffee or coffee compounds in inflammation and oxidative stress, two major, related biological processes.

My take on this – go ahead and drink 2-3 cups a day. Spread it out throughout the day and most importantly, make sure it is organic coffee.

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