Do I Eat Paleo?

I noticed a lot of my previous entries are "paleo" in nature. If you hadn't read my "about" section, I suggest you do, which touches upon my thoughts on "do or die" health mentalities. However, I do eat a fairly "paleo" lifestyle within the parameters that I try and eat foods closest to nature like meat, eggs, vegetables, fruits, nuts, seeds, butter, coconut, avocado. I avoid highly processed foods void of nutrients, because I believe in properly fueling your system with the right vitamins, minerals, and calories. Food is medicinal in every sense of the word, we can literally HEAL ourselves through the right dietary choices. However, a fascinating phenomena that's often over-looked in devising the "perfect diet" is that most people become fixated that anything outside their said "perfect diet" will cause catastrophy. For some individuals with serious autoimmune conditions or other diseases, this can literally be the case. However, for the vast majority of people, this isn't the case. Instead, they self-inflict them with an almost equally dangerous pathology: guilt, stress, and anxiety. You should never feel guilty for, say, sharing a bowl of icecream with your spouse, or having your favorite brew with an old friend. Stressing over the fact that you are not eating "perfect", or experiencing true feelings of guilt after consuming something "bad", is feeding disordered eating habits and an unhealthy emotional state. Your optimal wellness can not be reduced to the nutrients you consume, how much weight you can lift, how fast you can run; remember that we also need to nurture our emotional well-being.

I'd never feel guilty about loving you, Talenti...

This means cutting the negative talk and enjoying that slice of cheesecake from time to time. With that said, I don't personally eat "strict paleo" (meaning absolutely no alcohol, added sugar, fake sugar, legumes, soy, dairy, grains, corn, oats). At my leanest, I did eat very strict with paleo. It was actually easier for me because I knew how to cook basic paleo meals pretty quickly, my grocery bill was always consistent, and I never expected any noticeable weight fluctuations. In my experience, eating strict paleo is actually CHEAPER than otherwise, which was beneficial to a poor college students relying on food stamps. However, after four years of eating paleo, I had honestly forgotten the taste and sensations of "non-paleo" fare. While this is great from a food craving perspective (what is this cheesecake you speak of?), there are some instances where eating outside the "paleo box" is a fun, new experience and won't cause your health to deteoriate or cause you to gain ten pounds in a week (again, stress can do that just as easily!) I've never had problems with binge eating, but this can also be a problem with people who are restricted into their paleo bubbles. When they finally give in to that piece of cheesecake, it's like a monster has been unleashed and anything goes. Then, not only do they probably have awful stomach pains, maybe even a migraine, or just exhausted, but they're probably feeling pretty damn guilty as well (so now we've got physical stress as well as emotional, yummy!)

While I think strict paleo (like the Whole 30) can be a great intervention for some individuals, especially those that are trying to find their true hunger (instead of eating out of emotion or habit,) it's typically a hard and perhaps unnecessarily rigid way to eat. Perfection, remember, is a personal thing and eating strict paleo may not be "perfect" for YOU.

So, do I eat paleo? Honestly, for the most part, I do eat fairly paleo. However, I don't eat paleo because everyone else is loving it, or because so-and-so got super lean on it, or because all the other health professionals reccomend it. I eat it because I honestly like the way it makes me feel, it makes logical sense to eat real food, and I like what I'm eating. I love eggs in the morning, I feel great eating meat again, eating some good salted butter still makes the world stop moving for a minute, and I find vegetables to be a great additive to round out a hearty meal. If I could pick the five foods I could eat forever, I think it'd have to be lightly spotted bananas, cashews, watermelon, sashimi, and butter (duh). So basically all "paleo". However much I love real "paleo" foods, I do eat a little bit of gluten-free bread (a slice of Udi's cinnamon & raisin bread fried in butter and salt with a side of eggs is AMAZING,) oats, peanut butter, cheese, corn. More decadent indulgences may be icecream, chocolate, sushi, alcohol. However, the staples of my diet are still the real, good stuff that make me feel the best. And whenever I do eat outside my paleo box, I do so with awareness and I only eat it if I really want it (and not a ridiculous amount). Even when indulging, I try to eat those items with the least amount of ingredients. When there are options available to eat simple icecream made from milk, sugar and eggs rather than hydrogenated oils and high fructose corn syrup, why choose the latter?

To simplify things, I just eat real food most of the time. The rest of the time, I am enjoying myself and not sacrificing my emotional health by experiencing guilt, remorse or anxiety for indulging. I'll end this in the cliche "don't let the perfect be the enemy of the good", but this seriously needs to be emphasized for a lot of folks striving for the elusive "perfect health".

30-Day Challenge! GUARANTEED Better Health, Better Body, Better Sex!

It's summer. So, no surprise that you've probably seen DOZENS of different "weight loss challenges" that focus on the seemingly common goal of LOOK GOOD NOW! For some people, this is great. The short time-frame gives them a swift kick in the ass to get going, the community's support keeps them motivated, and making their goal public holds them liable (because god forbid you publicly FAIL at something!)  However, sometimes I think these "weight loss challenges" are possibly the worst idea for some individuals. Notably, this is the wrong approach for people with previous obsessive behaviors toward food, exercise, or dieting in general. It's hard not to succumb to the pressure, or even the challenge itself. But what if fitness professionals posed a different kind of challenge?....

This challenge won't necessarily be a task for your muscles, but more for your mind. Instead of forcing yourself to eat less calories or exercise more to look a certain way, I want you to challenge your mind to enjoy yourself right now and everything that you are capable of at this moment. I want you to challenge yourself to go through every one of these 30 days without a single negative thought about your body image. Instead of exercising with the sole purpose to lose weight and "look good", I want you to challenge yourself to exercise because you want to perform better, you want to feel better, and/or you want to do something healthy for yourself. I want you to challenge yourself to focus on the things you like about your body, instead of finding all of the tiny things that you don't like. I want you to challenge yourself to treat yourself like you treat your friend; if she was your size, would you think she was fat? Would you constantly tell her she is fat, or needs to eat less? I want you to challenge yourself to eat enough to nourish your body and your performance, instead of restricting calories and doing excessive exercise (if you need more help on this, check out Eat to Perform's calculator to give you a starting point.) I want you to challenge yourself to reduce the negativity in your life, whether that be releasing yourself from having unrealistic role models (like genetic "freaks",) engaging in energy-sucking relationships, or holding on to regret, remorse, guilt. I want you to challenge yourself to appreciate the body you have at this very moment, in all its unique-ness, through all its abilities, and with all its history.

So, if this is just a "mind thing", why do I guarantee "better health, better body, better sex?" How can I have a better body if I'm not eating less and exercising more?? How can I have better sex if I don't get rid of this belly flab?? How can I be in better health if I'm not doing crazy juice cleanses and super fancy metabolic workouts????

Because all you need to do is change your MIND!

Health can literally be defined as "without disease." Health is not defined by how fast you can do a Crossfit Fran workout, or how much weight you can deadlift, or even how many vegetables you eat in a day. Health is feeling your best and operating at your best. In your best health, you are operating optimally and you are literally thriving. Healthy living isn't all about eating well and exercising regularly, but it's also about taking care of your MIND. Having positive thoughts, reducing your stress, and being happy within yourself is exponentially more important to your health than even the most perfect diet and exercise plan. Now, how can I guarantee a better body? Because a "better body" is also all in mind; it's about perspective. If you think you look good and you're giving yourself positive affirmations, you're gonna look damn good! And this usually won't only come from your mind. Since you'll love the way you look and you can appreciate how good it feels to move during this challenge, you'll be exercising the right amount for you instead of forcing yourself into unrealistic or unsustainable workout plans. Nobody can give you the "perfect" workout plan, you have to adjust according to how you feel and how you fast you can recover. Now, how can I guarantee you better sex? Because you're getting right in your MIND! Whether that be from releasing yourself from negative thoughts ("oh my god, I hope he doesn't notice how fat my thighs look today") or because you've released yourself from negative or stressful thoughts ("work is going to be horrible tomorrow"), then you inevitably will just enjoy EVERYTHING better in life, sex included!

I would bet that this challenge is going to be a WAY more of a daunting task than any other "weight loss" challenge out there today, so are you up for it?

Some good reads on this topic:
Stop Setting Goals - Mother Fitness
2013 In Review - In My Skinny Genes

Tips for Raising Paleo Kids

Changing your diet is hard enough... So what happens when you're trying to get your kids on board as well? I know there are a few article out there already on the topic, but I'd like to mention a few other points that may be beneficial. The following list is based on kids that are 9+ years old.

1. Sit down and talk to the kids about what you're doing, why you're doing it, and why it's important.
This is CRUCIAL. Don't talk to them about this when they're watching TV, or when they're eating, or when they're glued to a screen. Plan a meeting, and bring some paper and pens. Sit down with them and have them realize the consequences that a poor diet will have on their health (diabetes, stroke, heart disease, cancer.. Or to a lesser extreme but possibly more realistic to them may be acne, IBS, allergies, insomnia, irregular/delayed/early menses, mood swings, low energy or inability to exercise, and of course the obvious, weight gain.) These factors are ALL directly linked to the foods that we eat, and our "gut integrity". The gut can be considered like a "second brain"... What we eat literally has a direct effect on our mood, hormones, and the way our metabolism functions. It is not just about "calories in/calories out", and I would NEVER ask kids to count calories, as this creates a very unhealthy relationship with food. If you think about it, they already may have an unhealthy relationship with food. It may be a fix for boredom, stress, fatigue, or just because "it's there" or "it tastes good." You may be able to relate to this as well. This is just as unhealthy as somebody who is obsessed with calorie counting. Food should definitely be enjoyed and celebrated, but it should be used to NOURISH the body and not eaten out of emotion. I think it's wise to eat based on how that meal is going to make you feel later rather than eat based on how that meal is going to make you feel in the present.

2. Ask them to write down their favorite "healthy" foods or meals.
I mention the paper and pens because I want them to write down all of their favorite "healthy" foods. Here are some "appropriate" options:

Any type of vegetable (peas, carrots, sweet potatoes, yams, winter/summer squash, brussel sprouts, broccoli, mushrooms, onions, okra, cauliflower, peppers, etc)
Any type of fruit, preferably not dried (bananas, avocado, apples, grapes, pears, citrus fruits, berries, etc)
Any type of meat/protein (beef, pork, poultry, eggs, bacon, game meat, etc)
Any type of nuts (almonds, coconut, cashews, macadamia nuts, etc)
Any type of starch (red/purple/russet potatoes, corn, white rice)

Perhaps make some meal suggestions like "brussel sprouts and bacon", "crispy chicken thighs", or "pulled pork." I didn't list any dairy because I think it'd be beneficial to just get off it completely, aside from organic, real butter (5$/lb.) Dairy is notorious for causing hormonal disruptions including acne, allergies, or even headaches. It can also behave on the body just like sugar does! If you do choose to include dairy, it's actually better to have FULL-fat, organic, pasture-raised. If you do allow cheese, it's best to choose hard cheeses that don't have a lot of lactose (milk sugar) in them. Also, dairy should NEVER be a "staple" and should never be made into a whole meal. The same goes for nuts, nut butter, or starches. These should be used more like CONDIMENTS. A small serving! Also, nuts should not be roasted with oils. Buy them raw and unsalted. Roasted nuts are usually rancid and often contain mold that can cause gastric distress. Go raw!

3. Ask them to write down WHY they want to commit to this.
What has the biggest effect on our decisions? Emotional attachment. Make sure they are not just doing this because "you told them to" or because "it's the right thing to do" or some other nonsense. They're doing this because they WANT TO. You MUST establish this before moving forward, or you'll never get anywhere. Make them recognize that this isn't going to be hell, and that they will feel MUCH better. That you are not depriving them of their favorite foods, you are just introducing new foods that will make them FEEL good and soon become their NEW favorite foods.

4. Plan a "cooking day".
A huge part of getting the kids on board is actively involving them in the process. During the week, tell them to go lookup recipes they want to try that includes any whole foods. One day a week (to begin with,) rile up everybody to go to the grocery store and collect all the ingredients. Then go home and cook together! Become involved with the preperation of food. Meals should include a protein (say 3-4oz per person,) a vegetable (as much as you want,) a fat (say 1-2tbs per person, but more/less based on appetite. Think of fat as FUEL! This is your primary source of energy and calories. If you're still hungry after a meal, you need to add more fat in the form of butter, olive oil, coconut oil, or lard.)

5. Gradually make every meal a whole foods meal.
First off, establish regular meal times. For example, breakfast at 7am, lunch at noon, dinner at 6pm. Try to eliminate all snacking, but it should be quite easy to stop since cravings will drastically decrease and meals will be so satiating that there should not be hunger throughout the day. Typically, snacking will just stop naturally. If snacking is still an issue, try providing them with 1oz raw nuts, or a small piece of fruit, or a handful of raw veggies and homemade dressing, or boiled eggs. An ounce of hard cheese, shredded coconut, or cold meat may also be good choices.

You may find it easier to start going "paleo" with one meal a day. For instance, breakfast might be a big pile of bacon and eggs. No time to cook? Leftovers make a great breakfast. Other options may include smoothies comprised of full-fat, canned coconut milk, one piece of fruit (berries, banana, or an avocado work great,) big handful of spinach (you don't taste it at all,) 1-2 scoops pure EGG protein powder (with no additives/sugar,) or some other goodies (nut butter, cinnamon, cocoa powder, etc.) If they're drinking a giant shake full of protein, fat, and nutrients, I doubt they will need any mid-morning snacks! As this becomes habit, slowly transition into whole foods lunches. This is why I suggest a cooking day. When I was super busy with my PTA internships, I used to spend quite a few hours on Sunday preparing my food for the whole week. I didn't view it as a chore, but something actually enjoyable. Crockpot meals are especially easy, and I'm pretty sure there are microwaves at school cafeterias to warm up their food. If this still isn't cutting it, you may opt for some gluten-free sandwich bread. It's expensive and NOT preferrable to real, unprocessed food, but would be a far better choice than just leaving them to pizza and chips in the ala carte line. And don't put all the work on yourself; have them actively participate by having them make their own lunches!

6. Ask them to choose a physical activity they want to do.
It doesn't have to be at school or a club; it might just be bikeriding, running, or dancing at home! I really suggest enrolling them into Crossfit Kids, although it can be a little expensive. Even joining a weight lifting club would be an EXCELLENT option, and compliments a "paleo" diet very well. Giving them an activity will give them more incentive to eat better, because they will soon realize that eating Mcdonalds before a basketball game (or whatever) will make them feel worse AND perform worse than if they ate a healthy meal of steak with sweet potatoes covered in butter!

7. Throw out everything in your pantry.
Pile up all the junk food, processed foods, etc. and put it in a big box. Send it to someone you hate. :-) Or, donate to charity. Getting the crap out of the house is a BIG step that is one of the most important. Pantry items that are OK may be plain rice, canned tuna/fish, canned vegetables, olive/coconut oils, vinegars, unsweetened coconut (flakes/shredded), 75%+ dark chocolate, coconut milk, raw nuts/seeds, small servings of dried fruit (do NOT make this a staple, it's just like candy!)

BONUS: 8. Get thrifty with your purchases.
For one person, it costs me about 30-40$ a week to eat like this. To keep things cheap, I only buy meat that is between 1-3$ a pound, and vegetables that are under 2$ a pound. I primarily buy sale items, so I keep track of all the weekly specials at various grocery stores. My cheap go-to staples are bulk organic carrots (70 cents a pound,) frozen veggies at Target/Walmart (1$/lb for broccoli/cauliflower/green beans/peas/carrots,) bananas (.59 cents a pound, sometimes cheaper if they are slightly brown,) eggs (1.25$/dozen), and I also will save ALL of my meat fat! Especially bacon grease. Nuts can be pricey, so I rarely buy them, and when I do, I get them in self-serve bulk bags. Most of my budget goes toward meat, butter (I'm addicted, what can I say,) and nutrient-dense veggies. Lately, I've been buying a lot of turnips, beets, yams, and carrots (all excellent roasted) since not only are they very nutrient-dense, but they also have more calories (energy!) than kale, spinach, or peppers. So, essentially "more" for your buck, but I do reccomend cycling through veggies routinely, depending on what's on sale. Canned tuna can be a good option, but remember to stick with the "under 3$/lb" rule for meat. A can of tuna might LOOK like a good deal at 1$ a can, but consider one can is only 4oz. Therefore.. You're really paying 4$/lb for canned tuna, and it's typically not the meaty albacore kind, meaning a lot of it is water/vegetable broth. Canned salmon is a good deal at about 3$/lb, especially since fish is one of the best proteins you could eat, but I'm not sure they'd like it (especially since there are [edible] bones in it! It might freak them out.)  Otherwise, your best, cheap options will probably be things like whole chicken fryers, chuck roast, or fatty pork roasts. Try to get as "humane" as possible, at least anti-biotic/hormone-free. If you have a large down payment, you may opt to find a local farmer (eatwild.org) and buy grass-fed beef. The final cost may be anywhere from 4-6$/lb. Grass-fed, pasture-raised, or wild meat (including the organs) is ALWAYS preferred, when possible. Also, remember that your main source of energy (and the most satiating food) is fat, and fat is one of your cheapest items (25 cents or less per tablespoon/serving of fat, and virtually 0 cents if you save the animal fat from cooking.) Potatoes and white rice are also very cheap and calorie-dense, just remember not to make them into main meals (a feast of potatoes covered in tons of cheese, even if it's organic, is STILL not a good idea.) Oh.. and rotiserrie chickens are a quick, 5$ dinner that you can't go wrong with. Have fun with this and make it a learning experience for everybody!