Paleo Nutrition Improved

  • Posted by a hidden member.
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    May 13, 2013 2:46 AM GMT
    I've been picking this diet up and putting it down again. It's been quite a struggle for me. Is anyone else doing Paleo? Do you have any advice?

    http://www.t-nation.com/free_online_article/most_recent/paleo_nutrition_improved&cr=
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    May 13, 2013 7:43 AM GMT
    I eat paleo. Been on it for 6 months now. I suggest looking into Rob Wolf. He has a blog and a book. There are podcasts out there too by him.
  • tuffguyndc

    Posts: 4437

    May 13, 2013 2:32 PM GMT
    what are you having a hard time giving up?
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    May 13, 2013 3:18 PM GMT
    All diets that ask that you prepare meals from scratch are time consuming. Paleo is especially challenging because preparing meat and veggies takes more time, effort and money than preparing starchy foods like rice and pasta. My solution has been to make dark greens and meat in large quantities and then live off of them for days. I shop in quantity too, focussing on good prices.

    If your biggest obstacle is eating sweets, gourmet cooking, and junk food, am not sure what to say. Just say no, I guess.

    Another challenge is acquiring a taste for three meals a day, and dark greens. Because taste is acquired, I eventually learned to like these changes.

    BTW, not nearly enough is known about Paleo or nutrition in general for the Paleodisciples to make the snake-oil claims they've been making. I eat for health, and Paleo has helped in some areas of my health. But as soon as I find something that holds greater promise, I'll leave Paleo behind.
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    May 13, 2013 3:37 PM GMT
    Damn, I thought it said PATIO nutrition!

    My biggest obstacle is my family, and my BF's. Both sides love to get together and EAT EAT EAT. At least the mindset of "well-fed = healthy" is dying out with my grandparents' generation. Whatever was left in serving bowls was always shoveled onto my plate because I always looked "skinny" to them, and it was a grievous insult to the cook not to eat it.

    at least my immediate family eats pretty healthy stuff, the BF's folks love their mayonnaise!
  • gwuinsf

    Posts: 525

    May 13, 2013 3:37 PM GMT
    Almost 18 months on Paleo. I feel like it's been one of the most empowering and life changing decisions I've made.

    What are you having a hard time with? If it's the adjusting to low carb, you have to just power through it. It can take 2-3 weeks for your body to become fat adapted, but once you get through it it's totally worth it.

    I disagree with Nivek on the cooking. The cooking side is really easy. It's not as easy as popping something in the microwave. I think it's super easy to cook on Paleo. Stir fry is your easiest go to. Cut up some veggies, dice up your animal protein, stir fry and viola. Another go to is just sear your meat, sautee some veggies in the leftover fat, and another super simple meal.

    And then there's bacon.
  • gwuinsf

    Posts: 525

    May 13, 2013 3:41 PM GMT
    NJShiftyJK saidat least my immediate family eats pretty healthy stuff, the BF's folks love their mayonnaise!


    Mayonnaise can be Paleo and it's super easy to make. I made it last night in 5 minutes. If you have an immersion blender it's even easier. The key is the oil you use. I use Macadamia Nut oil which gives it that nutty flavor.

    Take one egg yolk and 3/4 cup of your oil (Macadamia and Avocado are best. I prefer Mac because the Avocado gives it a green tint.) 1-2 teaspoons lemon juice, some salt, 1-2 teaspoons of dijon mustard. Stick your immersion blender in and go to town. You can do it by hand, but your arm really gets sore.

    For lunch today I'm having tuna salad with my homemade mayo in lettuce wraps.


    Two of my favorite Paleo cooking sites:
    http://nomnompaleo.com/ - this is where I got the mayo recipe
    http://www.primalpalate.com/
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    May 13, 2013 3:44 PM GMT
    First of all if you don't like what you are eating it won't stick, so be creative. It doesn't have to be bland or taste like crap to be good for you. Second and most important you have to be able to control your own mind. It's about Will Power and Self Control.
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    May 13, 2013 3:45 PM GMT
    gwuinsf said
    NJShiftyJK saidat least my immediate family eats pretty healthy stuff, the BF's folks love their mayonnaise!


    Mayonnaise can be Paleo and it's super easy to make. I made it last night in 5 minutes. If you have an immersion blender it's even easier. The key is the oil you use. I use Macadamia Nut oil which gives it that nutty flavor.

    Take one egg yolk and 3/4 cup of your oil (Macadamia and Avocado are best. I prefer Mac because the Avocado gives it a green tint.) 1-2 teaspoons lemon juice, some salt, 1-2 teaspoons of dijon mustard. Stick your immersion blender in and go to town. You can do it by hand, but your arm really gets sore.

    For lunch today I'm having tuna salad with my homemade mayo in lettuce wraps.


    That sounds really good. I do try to cook with mainly "whole foods" as in no mixes, flours, etc., at home, and I'm working on the family by bringing various stuff to parties. I have been replacing mayo and sour cream with greek yogurt for a while now and have them won over, but I'd totally try this. I dont' have an immersion blender but I do have a Kitchen Aid mixer ... would that be too much agitation?
  • gwuinsf

    Posts: 525

    May 13, 2013 3:49 PM GMT
    The problem with a Kitchen Aid mixer for making mayo is you have to get right in there to emulsify the oil into the yolk. One yolk makes A LOT of mayo so I think the Kitchen Aid is too big for the amount of mayo you probably want to make.

    Try doing it by hand. It's a lot more work but it can be done. The first time I did it I did it by hand. You just have to dribble the oil in slowly.

    There are tons of videos on Youtube also showing how to make it.
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    May 13, 2013 4:11 PM GMT
    gwuinsf saidThe problem with a Kitchen Aid mixer for making mayo is you have to get right in there to emulsify the oil into the yolk. One yolk makes A LOT of mayo so I think the Kitchen Aid is too big for the amount of mayo you probably want to make.

    Try doing it by hand. It's a lot more work but it can be done. The first time I did it I did it by hand. You just have to dribble the oil in slowly.

    There are tons of videos on Youtube also showing how to make it.


    Makes sense, and I've observed that problem with small amounts of food. On the flip, an immersion blender isn't super expensive, is it?
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    May 13, 2013 5:12 PM GMT
    gwuinsf said
    NJShiftyJK saidat least my immediate family eats pretty healthy stuff, the BF's folks love their mayonnaise!


    Mayonnaise can be Paleo and it's super easy to make. I made it last night in 5 minutes. If you have an immersion blender it's even easier. The key is the oil you use. I use Macadamia Nut oil which gives it that nutty flavor.

    Take one egg yolk and 3/4 cup of your oil (Macadamia and Avocado are best. I prefer Mac because the Avocado gives it a green tint.) 1-2 teaspoons lemon juice, some salt, 1-2 teaspoons of dijon mustard. Stick your immersion blender in and go to town. You can do it by hand, but your arm really gets sore.

    For lunch today I'm having tuna salad with my homemade mayo in lettuce wraps.


    Two of my favorite Paleo cooking sites:
    http://nomnompaleo.com/ - this is where I got the mayo recipe
    http://www.primalpalate.com/



    Yeah, this is great. Paleo IS NOT LOW FAT so that sets it apart from other diets. The more good fat you eat the more unnatural body fat you will lose. You just need to cut out man made pseudo "food " . You will never suffer on Paleo diet but quality food does come at a higher cost.
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    May 13, 2013 6:51 PM GMT
    tuffguyndc saidwhat are you having a hard time giving up?


    The carbs.
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    May 13, 2013 6:56 PM GMT
    bijockstl saidFirst of all if you don't like what you are eating it won't stick, so be creative. It doesn't have to be bland or taste like crap to be good for you. Second and most important you have to be able to control your own mind. It's about Will Power and Self Control.


    It's not that I don't like what I'm eating. It's the cravings that I'm having difficulty controlling.
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    May 13, 2013 7:02 PM GMT
    ThisJourney said
    tuffguyndc saidwhat are you having a hard time giving up?


    The carbs.

    If you're looking for that feeling of satisfaction that starchy foods give do two things:
    * Eat plenty of healthy fat (olive oil, coconut oil, avocados, coconut milk, nuts)
    * Eat a little (just a little) paleo starch with each meal. Paleo starch includes sweet potato, butternut, acorn squash, spaghetti squash, carrots, kabocha pumpkin, and that sort of thing. White potatoes are cheating.
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    May 13, 2013 7:02 PM GMT


    Alpha13
    Yeah, this is great. Paleo IS NOT LOW FAT so that sets it apart from other diets. The more good fat you eat the more unnatural body fat you will lose. You just need to cut out man made pseudo "food " . You will never suffer on Paleo diet but quality food does come at a higher cost.


    /facepalm
    It still boggles me why people take nutrition advice from anyone on the internet at all. It also boggles me why people follow diets without researching who is a nutrition professional and who is the savvy business person to prey on the fact people will take nutrition advice from anyone on the internet.
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    May 13, 2013 7:03 PM GMT
    gwuinsf saidMayonnaise can be Paleo and it's super easy to make. I made it last night in 5 minutes. If you have an immersion blender it's even easier. The key is the oil you use. I use Macadamia Nut oil which gives it that nutty flavor.

    Take one egg yolk and 3/4 cup of your oil (Macadamia and Avocado are best. I prefer Mac because the Avocado gives it a green tint.) 1-2 teaspoons lemon juice, some salt, 1-2 teaspoons of dijon mustard. Stick your immersion blender in and go to town. You can do it by hand, but your arm really gets sore.

    How long can you keep this in the fridge?
  • muscsportsguy

    Posts: 133

    May 13, 2013 7:20 PM GMT
    I thought the idea of a mixed paleo and sports nutrition diet was interesting. Anyone have any more tips on how to combine the two?

    And also - coconut versus olive oil? Seems like there's a lot of conflicting info.
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    May 13, 2013 7:27 PM GMT
    muscsportsguy saidI thought the idea of a mixed paleo and sports nutrition diet was interesting. Anyone have any more tips on how to combine the two?

    And also - coconut versus olive oil? Seems like there's a lot of conflicting info.


    Olive oil is (almost) universally acknowledged to be a "good fat."

    Coconut oil, while touted heavily by the paleo world, can skyrocket LDL and LDL particles in a significant number of folks. Use with caution.
  • gwuinsf

    Posts: 525

    May 13, 2013 8:12 PM GMT
    Nivek said
    gwuinsf saidMayonnaise can be Paleo and it's super easy to make. I made it last night in 5 minutes. If you have an immersion blender it's even easier. The key is the oil you use. I use Macadamia Nut oil which gives it that nutty flavor.

    Take one egg yolk and 3/4 cup of your oil (Macadamia and Avocado are best. I prefer Mac because the Avocado gives it a green tint.) 1-2 teaspoons lemon juice, some salt, 1-2 teaspoons of dijon mustard. Stick your immersion blender in and go to town. You can do it by hand, but your arm really gets sore.

    How long can you keep this in the fridge?


    I think only a week.
  • gwuinsf

    Posts: 525

    May 13, 2013 8:17 PM GMT
    ThisJourney said
    bijockstl saidFirst of all if you don't like what you are eating it won't stick, so be creative. It doesn't have to be bland or taste like crap to be good for you. Second and most important you have to be able to control your own mind. It's about Will Power and Self Control.


    It's not that I don't like what I'm eating. It's the cravings that I'm having difficulty controlling.


    The cravings were never a problem for me because I ate pretty low-carb to begin with. From what I've read, you just have to stick it out for 2-3 weeks and the cravings will go away once your body becomes use to functioning less on carbs and more on fat. Your hunger becomes a lot less intense once you become more insulin sensitive.
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    May 13, 2013 10:42 PM GMT
    Here's a yummy Paleo addition!



    The guy in the vid certainly doesn't make his coffee strong enough, and I add more butter.

    BTW, my bodyfat is still at 4.5%, and my Total, HDL, and LDL cholesterol numbers are all great.
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    May 13, 2013 11:16 PM GMT
    bijockstl saidFirst of all if you don't like what you are eating it won't stick, so be creative. It doesn't have to be bland or taste like crap to be good for you. Second and most important you have to be able to control your own mind. It's about Will Power and Self Control.


    My mind tried to hijack me at every turn AFTER the first two weeks. My coaches had me prepared for a 45 day challenge. Yeah, that's aptly named. The options seemed so limited and I tired of avocado, almond butter, etc. Early on I ate too much fruit and that made me shit like a crippled coon as my dad used to say. LOL

    My college age daughter visited and told my coach how bread was her downfall, calling her name at night LOL ... he said, cheating is okay but you need to keep a food log if you find yourself cheating regularly. And he added that if he was going to cheat it was NOT going to be with bread!

    For me motivationally, before the results started to show, I had to get mad at the makers of prepared foods. I mostly used sugar to leverage this anger which was easy to do. I equated in my mind my belly and other fat with sugar in food. Someone here smarter than I am said how your body takes time to change its way of doing business. I equate this with drug or alcohol addiction. The offending substance has to be depleted, the body has to get over missing it and the worst thing you can do (IMHO) is tease yourself with little cheats. Break it off. Go hardcore paleo for a month and a half. Add things back in test patterns one at a time to see if you were allergic to anything and of course if something bothers you leave it off again.

    Convenience is what got us into this shit storm to begin with so wrap your mind around preparing meals in mass quantity as another said above. Or at least preparing the veggies. Also, go to the farmer's market and try some new things. Listen to your body though. I needed more electrolytes added mio-fit (no sugar) and felt a world better. Then I added a meal replacer because I wanted to loose more fat. I chose Raw Meal and thought I had made a huge mistake. But actually again, I got my mind wrapped around what I was feeling and where I hoped to go, cut the dose in half and have really benefitted.

    Stir fried quality beef and chicken with zuchinni, sweet potatoes (sliced with a potato peeler) salt, Mrs Dash, fresh herbs, garlic, and other spices, olive oil, and toasting some pecans, sunflower seeds, or shaved almonds in that olive oil before the veggies is great to me.

    Now a couple of months in I know pasta and bread, biscuits & gravy slam my body though its not a gluten issue. Milk too but its not a dairy issue. I think aged or cultured dairy isn't a problem for me. So a little quality aged cheese or small amount of butter has been cool for me without derailing me. But friggin candy bars on a fishing trip are a 'never again' LOL

    Good luck, keep your mind on the prize a more fit you!
    ~Salt
  • Posted by a hidden member.
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    May 13, 2013 11:43 PM GMT
    Following the Paleo diet 100% is borderline impossible.

    I alternate between 50-80% Paleo, and consistently keep the desired results. If I want to lean out more, I just cut down my drinking and skip the all-u-can-eat sushi meal every week.
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    May 13, 2013 11:56 PM GMT
    As GAMRican says, bullet proof coffee is great.

    Bullet proof coffee is awesome....since starting it I am addicted. Paleo is really not that hard. I am 75-80% paleo. Big ones are no grains/bread, no sugar, no beans, no white potatoes and no beans and legumes. Its all about eating unprocessed proteins, fruits and veggies with some nuts and seeds. Been doing it 3 years and have never had more energy nor felt better. Some great websites around with great recipes. And really have not had a hard time going out to eat...just focus on your proteins and veggies....and no fat does not make you fat. My 2 cents.