Paleolithic Solution from Robb Wolf

I spent an hour the other day listening to Robb Wolf's podcast, here

Ideally when I listen to podcasts, read articles/books, watch lectures I would like to take notes. Well, since I am officially unemployed! this time I was able to multi-task and jot down some highlights.

I tried to clean them up best I could but I apologize if the stream-of-consciencesness get a bit tiresome to decipher ;)

#1 Topic: Paleo nutrition counter arguments:
There is a paper on common counter arguments to Paleo diets on Cordain's website

For example:

One Argument: cavemen didn't live long enough to get disease. This is not true; there have been numerous research projects done on older hunter gather populations that showed: at 100years of age no cancer, diabetes, heart disease in hunter gatherer groups

Second Argument: is this a high protein diet which may bring on kidney disease, renal failure? A kidney problem/renal issue must be preexisting. If there is not a preexisting problem then this diet might even improve kidney function (performance menu: Protein Debate)

Third Argument: Asian diets are famous for being healthy, lean diets and they eat rice. Actually, if you compare the Japanese to the Okinawan people, who get more protein, yam and sweet potatoes, but less rice, the Okinawan people are 6-8 inches taller, live longer.

#2 Topic: Cortisol
Can you reduce Cortisol with diet? excess to get rid of gut...protein, veggies, fats with yam/sweet potatoes PWO (not fructose into liver but glucose into blood) consistent eating, sleep, over training, control stress levels, gram of vitamin C will help

#3 Topic: Fasting/ Hemp Hearts
As far as fasting is concerned, the most you should fast is about 16-17 hour

whey powder substitute (its fine PWO) because it enhances recovery, however the growth hormone hemp is not good for that.

"Hemp Hearts turn Andy Deas into Super Mario"

#4 Topic: Workout intensity suffering/ Game Day Eating
PWO nutrition? carbs? may be really really important for some people
Rest? Take a back off week? never periodizing (which means tapering off, ramping up changing up your workload periodicaly), bad.
Calorie intake? Are ou getting enough calories?
Pre-workout nutrition depends on the WOD: strength: protein only/ metabolic: digestion depending-orange, 2 oz turkey? maybe need to be a little hungry? its all about the stomach digestion...very variation. (note: no fat)

#5 Topic: LDL
What matters for your overall cholesterol risk? particle size or particle count? Particle size matters. The smaller and denser particles are the worst LDL particles (found in dieters of high carbs)

What do the high profile researchers say?

Dr. Cordain: global cardiovascular approach is the size is the problem (bigger fluffier the better so that they break down and aren't small and dense, bad)
decrease in triglycerides, good

Dr. Eades: can have a low count but if that low count is made up of small dense and are highly oxidizable, oxidized molecules are more easily retained by the proteoglycan, clogging arteries
cardiovascular risk factor is lowered

Dr. Gary Taubes
carbs main cause of fat gain
low carbs but caloric restriction still not hungry (what kind of calories matter)

#6 Topic: Coconut
fat source? cordain just posted on coconut doesn't produce insulin resistance
olive oil wasn't used a lot in paleolithic times (like coconut) but its great for you

#7 Topic: Endurance athlete nutrition
high fat leading up to your race, then during your race eat high carb...no gels (acid forming, need too much water, might want to try: cytomax? (lactate buffer, fructose to fill up liver glycogen) the whey protein is legit, or try: pemican (coconut, dried fruit, ??)...amount of fat needed during a race is less, protein is needed when the branch chain amino acids (protein) start to get eaten for fuel when carbs are gone...protein/carb combo (BMack: pizza, cheesecake- starchy carbs and calories) but you must keep this abnormal food in your system a little bit so that its not a shock
staying below your lactate threshold, gastric emptying is usually not a problem...and the blood might be taken away from your digestion and not let you digest.

#8 Topic: Paleo pregnancy
Would it be OK to stay paleo during a pregnancy? YES. Baby turns out healthier, mom performs better, less autoimmune issues, more nutrients, need protein (might not want to eat it), fish oil

#9 Topic: metabolic typing
Makes no sense, voodoo

#10 Topic: paleo diet vs. paleo diet for athletes
zone: quantity for macronutrients
paleo zone: best quality and 40-30-30
paleo athlete zone: increase in fat, increase calories to long term sustainable, sub zone level of dietary carbs operate better
unweighed, unmeasured

Why You Got Fat

Cavemen in the Limelight

I'm sure that, by now, everyone has read the recent articles published in the New York Times and Washington Post. But just in case, I wanted to provide the two links here on the blog.

The Washington Post article came out the first of the year and the NY Times article followed 10 days later.

http://www.washingtonpost.com/wp-dyn/content/article/2010/01/01/AR2010010101611.html

http://www.nytimes.com/2010/01/10/fashion/10caveman.html?pagewanted=1

Low Carb...NO CARB?

I'm always tweaking my diet and have, for the past couple weeks, mostly eating vegetables for my carbohydrates (little to no fruit) and been feeling great.

Until Sunday when I got that flu bug...so I thought I would reevaluate and go back to eating about 1-2 pieces of fruit a day. Grapefruits are super tasty this time of year as are oranges. Now with eating paleo I have to do a lot of chopping, prep and shopping if I am going to get enough carbs from veggies. But how much does one really need? Todays posting on Mark's Daily Apple was very timely so if you get a second and are curious about carb intake (like I am) take a look-see at the following link(s).

Tonight I made wild sea scallops on angel hair pasta, just kidding it was spaghetti squash but we pretended. The picture just didn't look right and the meal was very self explanatory so no more details to follow...just check out the links from Mark's Daily Apple on carb consumption

http://www.marksdailyapple.com/unrestricted-low-carb-diet-wins-hands-down/

http://www.marksdailyapple.com/low-carb-diets-affect-short-term-memory/

Carrot, Leek, Turnip Sautee

Sandy, dirty leeks are such a pain but I feel like some sort of giant dealing with green onions when cutting them... so thats pretty cool ;)

I did find a easy way to clean them so if you are brave enough to try this recipe, clean your leeks like this:

1. cut the root off and the last 4-5 inches (down until the rough green turns into the lighter green on the stalk)
2. slice into 1/2 inch rings
3. spread all the inset pieces out like a telescope
4. dip and rustle around in a bowl of water until all pieces are washed in the bowl
5. let the sand/dirt settle to the bottom of the bowl
6. take out all the leek pieces and put them in a colander to rinse once more.

Ok, your leeks are ready for business.

Here is the recipe:

Ingredients:

3 leeks, 1/2 inch rings

6 carrots 1/4 inch slices on the bias

2 turnips, cut into 1/2 inch wedges

3 shallots (minced)

2 TBS of coconut oil

1/2 tsp caraway seed

2 tsp parsley

2 tsp basil

1/2 tsp dry mustard

Create:

Heat the coconut oil in a large skillet for a couple minutes on medium

Throw all the veggies in and cook them covered for 1 minute add sea salt and pepper to taste

Cover and cook on medium low for 5 minutes stirring occasionally

Uncover and continue to cook for 25 minutes until veggies are softer--during this time add your spices (caraway is what is used in rye bread so if you don't like that taste beware)

Reduce heat to low and cook for 5 more mintues

"Creatively" Stuffed Peppers

OSTRICH.

Do I have your attention?

I went to Giant today to pick up a few things that we couldn't get at Costco on Sunday (garlic, eggs (they were out of the good ones), leeks, and cauliflower...) and I found myself digging in the meat section.

I found OSTRICH. So good for you and I love changing it up with meat choices.

So tonight I wanted to use some of the peppers we bought at Costco and my new ostrich meat.

Ingredients:

one head of organic cauliflower (giant grocery store)

8 oz ostrich (cut into tiny pieces) or just buy ground ostrich

3 TBS sundried tomatoes chopped really finely

1 TBS organic tomato paste

1 TBS lemon

1/2 tsp cumin

1 tsp cinnamon

10 olives ( i used green olives stuffed with garlic that I got from costco)

4 cloves of garlic

1/4 cup of pinenuts

Create:

In a mixing bowl mash all the ingredients except for the pinenuts, cauliflower and ostrich so that its like a sort of paste then use that paste to cook up the ostrich.

throw the pinenuts in a skillet and roast them on medium (they will start to smell kind of like popcorn but be careful they don't burn) set aside

then cut the leafy stem off then dig out the core a little bit and start breaking off the cauliflower into little pieces. With 1/4 cup of olive oil (i used the rest of our almond oil) and sea salt and pepper toss the cauliflower to get it lightly coated with the oil before putting it on a parchment lined cookie sheet in a 400 degree oven for 20 minutes. set aside.

Once you have the pinenuts toasted, the cauliflower roasted and the ostrich+tomato/olive paste sauteed you can chop up the pinenuts and cauliflower (I only used about 2/3 of the cauliflower actually) and throw it in with the meat mixture. This is the filling for your peppers.

Then cut the tops of your peppers off (like you would to carve a pumpkin and save the tops). Hollowed the peppers out (I used orange peppers). Stuff the peppers with the meat mixture and place in a crock pot on low for 5-6 hours or on high for 3 hours.

I think I got all the steps...Enjoy!

FIRST WEEK SUCCESS

Great, great job everyone! I know how hard it is to make this work with our busy schedules, limited $$$, and huge appetites (we won't mention anything about hurdles in the creativity department ;) )

Since we are embarking on Week Numero Dos, I wanted to post another primer on this crazy Paleo thing just to keep the motivation and stuff rolling along.

I have some people emailing me outside of this blog forum so, remember if you have a specific question don't be afraid to ask : paleomac@gmail.com

Ready for your Second Week on the path to a new healthy, quicker, happier you??!!