6 Tips To Stay Healthy Through The Holidays

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With the holidays right around the corner, I thought I’d put together a list of things you can do to stay healthy while still enjoying the holiday season. So, without further ado, here are the top 6 recommendations I would make:

  1. Stick to your normal eating habits. Don’t try skipping meals or eating less as this may lead to over-consuming snack foods and holiday treats.
  2. Build meals around protein and veggies while minimizing starchy or sugary carbs such as fruits, grains, legumes, and potatoes. Always opt for more vegetables and protein to feel full.
  3. Avoid liquid calories such as juices, milk, and mixed drinks. Get your calories from whole foods!
  4. Once you are full from your meal, then indulge in whatever holiday treat you like most. My favorite is chocolate peanut butter balls! It’s a lot easier to enjoy one or two treats, rather than a dozen, after filling up on healthy food during mealtime.
  5. Exercise whenever possible! This will mitigate stress that occurs during the holidays and protect your body from the damage of the indulgences. Exercise can be as simple as sprinting up a flight of stairs, going for a walk after meals, or performing a few sets of body weight pushups and squats.
  6. For those that plan to consume alcoholic beverages: drink on an empty stomach. When alcohol is ingested, all other calories are sent to fat storage so the body can break down the alcohol as fast as possible. Pick drinks lower in sugar such as dry wines, champagnes, and hard liquors. Forgo the prepackaged sugary mixers and try flavoring with a lime or lemon. My approach is to have a NorCal Margarita (2 shots tequila, juice from an entire lime, ice, and club soda) a few hours before dinner. Finally, make the following meal high in protein and healthy fat. This will help blood sugar levels, protein synthesis, and hormones return to normal.

I personally choose to consume a whey protein shake and digestive enzymes before any meal that is high in processed carbs and low in nutrients, such as pasta or pizza.

Finally, don’t stress about indulging! The holidays should be about family, relaxation, and a change in routine. Sure, under-consuming protein and vitamins while over-consuming sugar and anti-nutrients isn’t going to improve health – but allowing stress levels to increase will only exacerbate fat storage and skew hormone levels.

Make the best choices you can as often as possible, but plan to enjoy yourself and have some indulgences. Then jump right back into clean eating and living on in January.

Hope these tips help everyone enjoy their holidays while staying healthy.

Happy Thanksgiving!

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Holistically Healthy Cold Remedies

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Sorry I didn’t post anything last week – I came down with a pretty bad cold at the beginning of the week.

While I was lying in bed recovering, I realized that the perfect blog post upon my return would be a list of effective cold remedies!

Now of course, when a cold gets bad enough, we may turn towards the cough suppressant and decongestant pharmaceuticals…but it’s important to remember this are merely bandages. They reduce the symptoms (frequently through the power of placebo), but they do nothing to shorten the length of the cold.

Below is a list of easy, affordable, and, best of all, clinically proven steps you can take to feel better and recover from the common cold.

  • Zinc – For my whole life I’ve heard to mega-dose vitamin C, using the popular Emergen-C packets, during a cold. While vitamin C has many uses in the body, it’s never been proven effective at “beating a cold”. However, in multiple studies, supplementing with less than 50mgs of Zinc a day reduced the length of a cold by 50%!

When you’re in the cold aisle of the pharmacy, you’ll see plenty of throat drops that have zinc in them due to these studies. But guess what? Dosages are rarely listed and many also contain Vitamin C which prevents Zinc absorption. Instead of paying top dollar for a day worth of dissolvable zinc wafers, head over to the supplement aisle and get a full bottle of standardized zinc gluconate or acetate vitamins. Break each tablet into quarters and take a piece before every meal (keeping separate from sources of vitamin C).

  • Hydrogen Peroxide – This is a more unenjoyable remedy, but not nearly as unpleasant as the awful symptoms of the rhinovirus! Purchase 3% hydrogen peroxide for a dollar at any pharmacy or market. Lay on your side at home and pour a few drops in the ear facing the ceiling. It will feel cold and may bubble or sting slightly. Tough it out and wait until the bubbling subsides (usually 5 to 10 minutes) before draining your ear, rolling over, and repeating the same process on the other side.

Although we’ve all been raised to fear germs spreading through sneezing, coughing, and runny noses, the virus that carries the common cold often enters the body through the ear canals. This tactic proves to be 80% successfully at reducing the length and severity of cold symptoms! Just be sure to start it immediately, while the germs are still multiplying in the ears, and do it as frequently as possible (at least 3 times a day during the first day or two).

  • Sinus Rinse – This method doesn’t necessarily cure a cold, but it will provide more sinus pressure relief and clear nasal passageways than most over the counter medicines. Purchase a Neti-Pot or a Sinus Rinse bottle (with pH balanced solution packets) in any pharmacy. Most packages will come with instructions but all you have to do is lean over the sink, insert the nozzle in one nostril, and squeeze the water through your sinuses and out the other side.

Be sure not to use tap water for this – you will want to boil water and let it cool to guarantee you’re not introducing any new living organisms into your body.

  • Mint/Eucalyptus Rubs – Apply a product like Vick’s Vapor-Rub on your chest, throat, and under your nose after bathing, showering, and before bed. This can help clear the sinuses, provide a cooling sensation for sore areas, and even reduce severity of coughs. It won’t end the cold any sooner, but it will provide you some much needed physical relief.
  • Spicy Food – Again, this probably won’t shorten the life of a cold, but it can make you feel immensely better. Besides clearing the sinuses and making you feel warm from the inside out, spicy foods can actually cause mild euphoria, which can act as a pain-reliever throughout the body.

I typically make a hot “tea” or chicken broth, containing lemon juice, ginger, garlic, apple cider vinegar, pepper, salt, turmeric, and cayenne. Play around with the amounts of inputs – you want enough spice that you are almost sweating by the end drinking it.

Besides these tactics, which are most effective if followed the moment symptoms appear, I also try to take extra vitamins in general, get more sleep than normal, take more steam showers (or hold my head over a boiling pot of water), and eat more fermented foods.

When I was growing up I would get a few colds every year. They would typically last 5 to 10 days, with 3 to 5 of those days being almost unbearable. Since I’ve switched my diet around and adjusted my lifestyle in general, I now only get 1 cold a year.

Last week I woke up on Monday with a tickle in my throat. By the time I got home from work I knew I was getting sick. That night I didn’t sleep for more than 2 hours without waking up in a coughing fit or struggling to breathe through a clogged nose. When I woke up Tuesday I felt so miserable, with a splitting headache from sinus pressure, that I even called out of work. After going back to sleep for a few hours to give my body time to recover, I immediately began a regimen of zinc supplementation, filling my ears with hydrogen peroxide, and sinus rinses every couple hours.

I woke up Wednesday feeling at least 50% better! I was able to get up at 5AM, go through my typical workout, and have a productive day at work. I continued using these aids throughout the weekend, reducing the frequency as the days passed.

Anecdotal reports online support these results and, as previously mentioned, even clinical studies show some of these tactics as being more effective than over the counter medicines. And they should all cost less than $20 and carry next to no side effects.

So, next time you start feeling a cold coming on, invest in this survival kit and start treatment immediately! I wouldn’t be surprised if it becomes your go-to cold remedy, taking the place of modern chemicals.

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Personalized nutrition services to help you achieve your goals!

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As some of you know, I not only provide personal training services, but I also specialize in nutritional services as well! If you feel like your progress has stalled, or you just don’t know where to begin, consider one of the following options:

Shopping List – A one-time list of the optimal foods to pick up every week at your specific market, farm, etc. This will include many options and alternatives so you can pick and choose foods that fit your preferences and budget.

Recipes – Pick an option of 1, 2, or 3 meal recipes per day. You can request 3 dinner recipes in 1 week; 5 breakfast ideas; or 3 meals and 1 snack for every day of the week – the meals, days, and numbers are up to you!

Food Log Analysis – I will provide a log for you to record your food intake for a minimum of 3 days. I will analyze it in terms of calories, carbs, fats, proteins, vitamins and minerals, share this information with you, and provide recommendations. The more details and specifics you include, the better my feedback will be! Include portion sizes, brands for packaged goods, etc.

Traditional Q & A / 1-on-1 Nutritional Counseling & Education – This can be in person or via email, text, or phone. We can either have a back and forth conversation, focused on your specific questions and concerns. Or it can be structured by me, basically conveying the most important information for your specific goals in terms of nutrition, hormones, sleep, etc.

I look forward to helping you achieve your goals!

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Paul’s Palate: Lamb Roast Recipe

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Today I’ll share one of my favorite dinner recipes for lamb roast and veggies.

I love this recipe so much because: 

  1. It’s affordable. Depending on the time of the year, you can buy lamb shoulder from New Zealand or Australia for under $6.99 a pound! Considering most grass-fed beef roasts can be over $10 a pound, this is an amazing deal.
  2. Since it’s imported, there’s a better chance the animal was raised in a more humane and natural way. Recent reports suggest that Australia has begun to create lamb feedlots, but, for the most part, lamb from New Zealand and Australia is probably raised in open pastures, eating primarily grass.
  3. It has a milder flavor than beef, meaning the flavor of the dish can be more varied. It can be light and minty or hearty and spicy – it all depends on what herbs, seasonings, and sides you use!
  4. Lamb is one of the healthiest foods in the world! It offers roughly the same amount of vitamin and minerals as most grass-fed beef, but with less fat. This means you may get the same amount of nutrients as 8 ounces of beef, but with only 6 ounces of lamb, thereby reducing your total calories.

So, without further ado, here is my go-to recipe for a boneless shoulder of lamb:

  1. Wash 5-10 carrots, 2-3 cups Brussels sprouts, 1 cup mushrooms, 1 yellow onion, and 5-10 sprigs of fresh rosemary and thyme, in warm water and apple cider vinegar.
  2. Cut all veggies to desired thickness and pluck herbs from stems.
  3. Mix thyme, rosemary, 1 teaspoon black pepper, 1 teaspoon sea salt, and 5 crushed cloves of garlic in a bowl. Rub this mixture on the outside of the lamb evenly.
  4. Place carrots in crockpot first, followed by mushrooms and then lamb. Surround lamb with Brussel sprouts and place onions on top.
  5. Pour ½-1 cup beef or lamb stock over vegetables (careful not to pour over the lamb as this will rinse all the seasonings off). If you don’t have any homemade broth / stock available, don’t buy store-made versions (they will be loaded with sugars, chemical thickeners, and rancid man-made fats), just mix ¼ cup water with ¼ cup balsamic vinegar, ¼ cup Worcestershire sauce, ½ cup red wine or red wine vinegar, and a little mustard.
  6. Cover crockpot and cook on low for 6 hours.

And voila – you have an amazing meal with less than 30 minutes of prep time!

Lamb provides a substantial amount of protein, and a moderate amount of healthy fat, particularly beneficial omega-3’s (assuming it is grass-fed). As such, it is the perfect center-piece of any meal. Feel free to experiment with different veggies and seasonings…just make sure you have some plants to compliment this protein.

Let me know how this works for you, and what seasonings you like best. See you all next week!

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BACON: Delicious or Devilish?

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breakfastFor many years a healthy, balanced breakfast consisted of a few eggs, a couple strips of
bacon, a serving of fruit, and a single piece of toast.

But, for the last few decades, the public has been told to rely upon endless servings of processed, sugar-laden foods such as a bagels, muffins, cereals, and juices.  

As I’ve said before, health and fitness beliefs seem to operate as a pendulum. First things are amazing, then they become less popular, until they are outright feared, before they return in popularity.

Bacon is no different – a few years ago is was beguiled as a cause of cancer but nowadays you can’t go to a market without seeing an organic package of bacon for over $10 a pound, or a local restaurant that doesn’t have bacon as a side for at least 1 of their dishes.

What are the real facts surrounding this food? It is a whole food that anyone could make, found in nature. But it also goes through processing methods that may increase its downsides.

Well, today let’s break things down and explore the objective facts of bacon.bacon-chart

Just to clarify, bacon, regardless of producer or source, is made from the belly of a pig. It is often cured using salt and spices, before being cooked or smoked at a very low temperature for multiple hours. It is then cut into thin strips, packaged, and later fried in a pan.

Let’s start by looking at the actual nutritional quality of bacon – what does it provide us with, for better or worse?

For the sake of simplicity, let’s use 3 strips of bacon as a single serving. Although it is very easy to consume an entire package in one sitting (and I have before), bacon is typically a side or garnish. Below is the nutritional data for 3 strips, or about 1 ounce of bacon:

135 calories

0 grams of carbs, 9 grams of protein, and 11 grams of fat, including:

3.5 grams saturated, 5 grams monounsaturated, 1.5 grams polyunsaturated fat

The 3 strips fulfill the daily needs of the following vitamins / minerals:

12% Vitamin B3 (Niacin)

6% Vitamin B1 (Thiamin)

6% Vitamin B12

3% Vitamin B6, B2 (Riboflavin), and Panthothenic Acid

21% Selenium

21% Sodium

12% Phosphurus

6% Zinc, Iron, Magnesium, Potassium, and Copper

What we see here certainly doesn’t qualify bacon as an empty source of calories, but neither does it show bacon to be the most nutritional-dense food.

Similar to any meat or seafood, it has a significant and balanced amount of B Vitamins. It also contains useful minerals that are not found in a lot of modern foods (specifically selenium, zinc, magnesium, and copper).

It contains no carbs which may be good for a typical person working a desk-job, but it also means bacon lacks any fiber to improve gut health. However, it offers a substantial amount of naturally occurring fat and a moderate amount of protein, which could benefit most Americans.

What about the negatives?

During the curing process, a significant amount of sodium is added. While sodium is an essential nutrient, vital for maintaining proper hydration and electrolyte levels, it is very easy to over consume.

Also, most producers add sweeteners (to once again promote overconsumption) and preservatives that may have concerning health effects.

However, the nitrates/nitrites are not the biggest issue. These actually occur naturally in all plant foods, and you’ll even see that “no nitrite added” bacon will list “naturally occurring nitrites from celery salt” in the ingredients. The fact of the matter is, the average person will consume far more nitrites/nitrates from veggies than they ever will from bacon!

Really, the most concerning issue is the sourcing of the meat.

32fd64b0a87000487ecda0019781c3e1If you raise a pig with plenty of land, allow it to root around for fruit, plants, nuts, small rodents, and occasionally supplement its feed with food scraps from the family dinner table, then the resulting meat will be amazingly nutritious. Pigs raised this way can have as much omega 3 as some fish!

However, if the pig is raised in a commercial feedlot, unable to move or avoid its own waste, pumped full of corn, soy, and wheat, then its meat will have higher levels of inflammatory omega 6 fats and less nutrient-density. Not to mention the disastrous effects this style of “farming” has on the environment!  

Now that the objective facts are listed, the decision to include bacon is up to you.

Is the crunch, amazing flavor, and even more addicting smell of fried bacon worth the couple hundred calories (and sodium) it may contain?

For me and my goals, 3 strips of bacon every day for a week is a perfectly healthy incorporation. Then, for the sake of variety, maybe I’ll have breakfast sausages or smoked salmon the following week.

Maybe one Sunday I’ll fry up half a pound of bacon with a massive amount of broccoli and eat it as one meal…but again, I probably won’t have it again for another month or two.  

But I also consume no other processed meats or foods with added sodium. If you are eating cold-cuts, you are already consuming the exact same molecules and inputs as bacon, with maybe half the flavor!

So, try to find a local farm with properly raised pigs, buy a few packages of bacon when they are available, and enjoy a few strips now and again – I promise your taste buds will thank you!

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What I’ve Been Up To: Nutrition

 

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Before I return to my typical health tip lists, discussions of a healthy lifestyle, and analyzing articles / studies, I thought I’d fill you in on what I’ve been up to in the last year. This will be a 3-part series, detailing my changes in diet, exercise, and daily life.

Today, let’s dive into my last year in terms of my nutrition!

I left you at the end of summer, one year ago. I was leaning out by reducing my carb intake. Meals were built around vegetables and protein, cooked in healthy fat, with 1-2 pieces of fruit a day and 1 large sweet potato (usually post-workout).

As I went into fall / winter, I transitioned to building new muscle. I did this by increasing calories, over many weeks, from my maintenance level of 2,500 a day to over 4,000 a day. Every time my bodyweight plateaued for more than 2 weeks, I would bump my calories up another 250-500 a day.

It is very difficult to consume 4,000 calories a day without relying upon calorie-dense but nutrient-lacking foods like liquid sugars (Gatorade / fruit juice), refined grains (bread / cereal), or junk food (ice cream / fast food). Sure, I could consume these foods on a daily basis and probably gain 5 pounds a week – but it would be all fat!

paleo pyramidSo instead, 3 meals a day  would contain about 1 pound of starch (white or sweet potato), half a pound of protein (eggs, meat, or fish), 1 serving of healthy fat (an avocado or large handful of nuts), 1 cup of vegetables, and, if I could fit it, 1 serving of fruit.  Then I would also have 2 shakes a day, containing either coconut milk or raw cow/goat milk, full-fat Greek yogurt, avocado, honey, cocoa powder, a banana or plantain, and 1 scoop of whey protein powder.

For the first time in my life, my bodyweight reached 200 pounds and I was still able to see my abs!

No matter how nutritious the foods are, and how slow the gain, some of the weight will be stored fat. With spring starting, and summer – the season of beach trips and shirtless runs around town – around the corner, I slowly brought my calories back down in order to lean out once again.

To avoid losing any muscle I had worked so hard to build, I kept my meals based around the same half pound of protein. To create the calorie deficit I needed to lose fat, I eliminated the multiple servings of fuel (fats/carbs) at every meal. I would still use fat to taste when preparing my meals, but I no longer had sides of avocados and nuts. I also reduced my carb intake similar to the previous year.  

Once I reached maintenance, I slowly replaced every carb calorie (not counting veggies) with fat calories, transitioning into ketosis for one month. For a refresher on what this is and the benefits, click here!

sports-nutrition.jpgAnd that brings us to the present. I weigh about 185 right now. I have maintained my strength and my arms / legs are the same size, so I can safely say I didn’t lose much muscle.

I try not to obsess about numbers so I can only guess my body-fat is just below 15%. Once I reach my desired level of leanness (maybe 10%?), I’ll return to building more muscle.

I’ll discuss the reason for this back and forth between periods of gaining weight and losing weight but, for now, here are the objective numbers from my own process:

In December of 2014 I weighed 190 with maybe 25% body fat. At the end of 2015 I weighed 200 with a body fat of about 20%. I weighed 10 pounds more but had 5 pounds less of fat.

I had gained 15 pounds of muscle from one year to the next!  

I hope this gives you an idea of how a “health-nut” such as myself eats, as well as how to adjust your eating habits to ensure specific outcomes.

Next I’ll talk about the different exercise programs I’ve done over the last year, what weaknesses I discovered, what records I broke, and my opinion of how to best balance training modalities for general health.

See you very soon!   

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I’m Back!

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Wow! Almost one year to the day since I last posted! Where have I been? Did I suffer a heart attack from all the red meat and eggs? Maybe wasted away without all those heart-healthy, whole grains? Or returned to my childhood lifestyle fueled by Skittles and Mountain Dew? Not likely!

Without getting too dramatic, I came to some realizations regarding my personal training career. I was averaging over 35 sessions a week. Combined with preparing programs and diets, studying to earn Continuing Education Credits and stay up on current research, marketing my services, contributing to gyms administratively…I was busy every second of every day.

Don’t get me wrong – it was amazing to do what I loved, as a career. But the fact is, I hit a “glass ceiling” of sorts. I couldn’t accept more clients while still providing top notch service.

My second realization was that most Americans still rely upon a reactive model of health care, as opposed to improving lifestyle in a proactive manner. As part of this, exercise is viewed as a way of balancing out unhealthy choices made the rest of the day.

Easily 75% of those that came to me wanted to do 10 or 20 sessions to get them “in the swing” of exercising a few hours a week, convinced that this would ensure good health regardless of diet, genes, and other lifestyle factors.

images (1)Not only is the general public lacking information, but even many in the medical community have thrown up their hands in despair! During my last year of full-time training I had easily a dozen different clients that came to me only at the insistence of their doctor. Some of these people were 100 to 200 pounds overweight; some had cholesterol levels that no dose of medication could “control”; others went from a diagnosis of pre-diabetes to insulin-dependent diabetes in under a year.

Their doctors prescribed more and more medications. Patients were referred to Registered Dieticians and given USDA handouts recommending a grain-based diet (still 8 to 11 servings a day!) and cautioning against nutrient-dense sources of protein and fat found in nature. Regardless of all this, these clients’ health kept deteriorating until the only place left to look (and point the finger) was their activity and exercise level.

“Your body has lost its ability to properly use carbohydrates? The insulin injections we gave you to do the job of your failing pancreas is no longer helping? And eating more carbs while limiting other nutrients didn’t help? Well, you must be too lazy!”

“You’ve gained 200 pounds in the last 5 years? Noooo, don’t avoid high-calorie, low-nutrient, hunger-stimulating foods like bagels, pastas, and cereal – just peddle a stationary bike for 30 minutes a day!”

“Your iron levels are so low that we want to inject it into your bloodstream. But, if you insist on trying something less invasive, maybe you can give occasional strength training a shot. It’s not like iron is a nutrient found in plenty of foods, with well understood absorption rates.”

 

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Not only was I trying to reshape an individual’s understanding of a healthy lifestyle, but I was also fighting an uphill battle against rhetoric from other health organizations. Again, I don’t blame any individual person…unfortunately, a couple bad studies half a century ago led to the biggest misdirection in terms of nutrition that we have ever experienced.

So, I “sold out to the man” and got a boring 8 to 5 desk job. But, I’m almost 30 and had to accept that guaranteed pay for the hours I work (plus benefits) is necessary to ensure stability in my life. I did keep my most committed clients and I’m still doing everything I can to help any person I come in contact with. And, truth be told, I’ve missed having this outlet to share my discoveries and, let’s be honest, ramble about anything remotely health-related!

In conclusion, I am glad to say that I will return to posting every Monday.

If you haven’t yet, please click the “Follow” button on the right-side of the page – this will send you an email version of each blog post the moment I finish it. And, as always, feel free to contact me via email or phone (also on the right hand side of the page) if you’d like some input specifically for you and your needs.

Sorry for my absence and thanks for reading!

My Paleo Diet

Welcome back all! In today’s post I’ll summarize what I mean when I say I eat a paleo diet. Then, I’ll discuss the issue of strict adherence to any specific diet.

Eating paleo, I focus on food quality. I maximize my intake of “nutrient dense” foods. I minimize my intake of foods with an unfavorable nutrient profile or foods that cause negative reactions in the body.

Nutrient dense foods contain a substantial amount of essential fats, amino acids (proteins), vitamins, and minerals. “Essential” means the body cannot produce them on its own.

Unfavorable foods would be refined flour or pasteurized, homogenized skim milk. These foods are “enriched” or “fortified” because they are nutrient-deficient naturally, or undergo processing that destroys their nutrient content. Companies add vitamins and minerals to bring more value to these products.

A food that causes a negative reaction in the body would be corn oil because it contains a high amount of polyunsaturated fats that can harden the arteries and raise triglycerides causing atherosclerosis. Also, certain foods contain anti-nutrients that bind with other nutrients inhibiting proper absorption. Finally, some foods, such as grains, contain elements that can cause inflammation.

To simplify, here is a list of foods I focus on: meat, vegetables, and eggs from local, reliable farms; wild-caught seafood; fruits; tubers; healthy fats; and dairy. These foods tend to be most nutritious (and flavorful!) when compared to things like grains or processed foods.

The premise of the “Paleolithic Diet” was that humans haven’t evolved since the invention of agriculture (about 10,000 years ago) resulting in modern day health issues and food sensitivities. Although there is legitimate science supporting this claim, I think it’s too rigid to say that every food grown since the advent of farming is problematic for everyone.

For example, many people produce the lactase enzyme throughout their entire life, allowing them to digest dairy. People with autoimmune conditions may suffer from the inflammatory effects of certain nightshades (tubers, peppers, etc) while other people have no issue consuming these foods regularly.

I do, however, always recommend the paleo diet as a starting point. After a month or two of eating the most nutritious foods possible, that contain the least amount of problematic elements, reintroduce foods as desired.

Try consuming dairy for a week then remove it again. Try introducing oatmeal and pull it back out. Track all changes in health and performance. To give a personal example, I tolerate dairy from a digestive standpoint, but my complexion is only completely clear when I am not consuming it.

At the end of the day, the pros and cons of everything have to be weighed. If you consume whole foods, as they grow in nature, you are already prolonging and improving your life. And if not, it’s never too late to start!

The problem with adhering to any strict “diet” is the development of extremism. People become entrenched in beliefs, which are tied to emotions, and lose sight of the fact that science is progressing every moment.

Look at the news – one week eggs are as dangerous as cigarettes and the next, it is recommended you eat 2-4 egg yolks a day!

I love when I learn something new even if it negates a “fact” I knew before. If I discover something I’m eating is doing more harm than good, I’ll eliminate it and, conversely, if I find out a particular food I’m not consuming can improve my life, I’ll start including it in my diet.

I think this issue of strict adherence is most prevalent within the paleo and vegan community. However, I am hopeful. We’ve seen the emergence of pescatarians that consume seafood but avoid animal flesh and ovo-lacto vegetarians that eat dairy and eggs. Even within the last couple years we’ve seen an evolution (ironic based on the founding argument) within the paleo-sphere that now allows more personal choice through the reintroduction method I mentioned earlier.

As a final note, I think it’s important to base your food intake on your goals and activity level.

When the body is at rest, fat is the primary fuel source and, as intensity increases, the body shifts to burning carbohydrates. Thus, on my recovery days, when the most I do is walk, I focus on healthy fats, meats, and veggies. But, on the days I’m lifting heavy and trying to promote muscle-growth, I add a liberal amount of carbs, in the form of potatoes and fruits, to every meal.

Find an approach that works for you.

Maybe start strict to eliminate soda and candy cravings and reach a satisfying level of health and performance, but then tinker. Try reducing carbs and increasing fats or vice versa. Try a bit more or a bit less protein. No two people are the same so there will always be a need for experimentation.

I’m thinking for the next few posts I’ll discuss the 3 macro-nutrient groups – proteins, carbs, and fats. I touched upon these here but would like to explain the importance of each so you can decide what intake ratios make the most sense for you.

I’ll close with a relevant quote by Sosan I just stumbled upon:

“If you wish to see the truth, then hold no opinions for or against anything.”

My Nutritional Journey

Continuing the thread I started last time, this post will summarize my various experimentation and resulting experiences…this time regarding nutrition.

Growing up, I ate the Standard American Diet (SAD) – cereal and skim milk for breakfast, cold cuts or peanut butter and jelly sandwich for lunch, and a home-cooked meal (cheeseburgers, chicken and veggies, pasta, etc.) for dinner. When I got home from school I’d have two microwaveable pizzas, an entire box of cookies, or another less-than-optimal snack. On weekends we’d order pizza or go out for dinner and, on more nights than not, my dad and I would make ice cream sundaes. It was enjoyable…but I was chubby, suffered from severe acne, and wasn’t particularly active.  

I continued this way of eating until I discovered the world of bodybuilding in college. I learned about “clean” eating according to the governmental standards of our country. This meant I ate tons of carbs (over 50% of my daily calories), a moderate amount of protein, and low fat. I was still new to the health-world and impressionable so, every time I read a news article about risks of fat, cholesterol, salt, or meat, I’d cut back even further on these. Finally, by senior year of college I was a vegetarian – eating egg whites and oatmeal in the morning, then meals comprised of rice, quinoa, potatoes, vegetables, fruits, soy, dairy, or legumes for the rest of the day. I was miserable. I was bloated, had indigestion, suffered migraines, and experienced mood swings if I went more than 3 hours without eating. It got to a point where I was soaking my beans to remove excess salt from them and choosing medium-grain brown rice instead of long-grain because it had 1 more gram of (incomplete) protein per cup!

Two years ago, my mentor (who had been a “high-carb, low-fat” advocate) admitted he had been eating a “Paleolithic Diet” for over a year and was healthier than ever. His blood markers improved, his performance increased, and the aches-and-pains that were considered a side-effect of aging all but disappeared. I purchased The Paleo Solution, by Robb Wolf, to learn some of the science and rationale behind this alternative approach to nutrition. Robb is a strength and athletics coach with a degree in bio-molecular chemistry. I started consuming as much information from as many sources as possible and the science seemed to check out. I learned: eating cholesterol does not necessarily raise bad cholesterol levels in the blood; naturally occurring saturated fats do not “saturate” the blood resulting in blocked arteries and death; properly raised meat does not cause cancer.

 I decided to have my blood work done before making any changes, and then have it done after 30 days eating “paleo”. It’s possible to cherry-pick studies to make an argument for or against anything but a blood lipid-panel would show what’s truly happening in the body. After years of eating a doctor-recommended diet of high carb, low protein, fat, cholesterol and sodium, my LDL and triglycerides were “borderline high” and my HDL was “poor”. I’ll talk more about these terms and specific numbers another time but clearly, an American Heart Association (AHA) recommended diet was not working for me. After merely 30 days of eating paleo, my LDL and triglycerides lowered to “optimal” and my HDL went up to “best”. Not only had these markers improved but my digestion was perfect, my energy levels were stable, and my body composition was better. I’ve been eating paleo for over 2 years now. I check my blood regularly and my HDL is still on the rise and my triglycerides are still dropping – both very good signs of cardiovascular health.

I don’t want to turn these posts into short stories all about me so I’m going wrap up here. In my next post I’ll talk a little bit more about optimal eating habits and the pros and cons of different nutritional approaches. I’ve certainly experienced success using the paleo diet as a starting point, but, my goal on this blog will never be to push anything onto my readers. My only intentions are to provide a combination of personal experience and science so people can have an idea of what may improve their health and well-being.

Thanks for your patience over these past two posts! I wanted you all to have an opportunity to get to know me and my history in this world of physical health. Keep in mind, health is a lifelong process and I have many years to learn and experience even more. I hope you all take the journey with me and can find some value on this site.

See you soon!