Tag Archives: Paleolithic diet

Let me tell you why I am a reformed Paleo & exercise guy

10 Mar

It was about 10 years ago when I found myself living in a very stressful period of my life. My work was tough and the company I worked for was new and unlikely to ever pay me what I thought I deserved, the demands of a new project manager were over the top and it was clear he didn’t have a clue about how to adequately manage a software development team, and of course because he was new he was “asserting” himself quite strongly to make his mark and secure his position within the company. I was starting to wonder if moving to the new job was a mistake, and to make matters worse, my home life offered me no respite because my wife at the time (now thankfully a long and nearly lost ex) was doing her best to fight over every little thing, where all I wanted to do was rest and spend time with my kids and to de-stress from a hard day at work, so in the end I actually believed that I was going to work in order to de-stress from my home situation instead!!

The thing about stress and in particular with long term stress is the effect it has on your metabolic processes. Your liver for example can start to play up, and you’ll see indicators of stress in your blood work, but that’s IF you can be bothered to see your doctor to get a blood test. For me though, the real kick in the guts at the time was less about liver function, and more about the news that I had very high levels of cholesterol, with a total count somewhere in the vicinity of 13 mmol/L where it would have been better to have seen it well below 5. At the time my dad (then aged 56) had recently undergone surgery to have a stent inserted into one of the arteries of his heart. His cholesterol was at a less unhealthy 8-9 at the time, so you can imagine my concern as a young 30-something faced with the possibility of things like angina, stents, coronary artery disease, heart attack, stroke, and all of those other nasty situations that can arise when your cholesterol is messed up!!

I made a lot of changes to my diet which mainly involved cutting out what I thought must be excesses of fatty red meats such as lamb and beef, I cut out all pork, and limited my intake of chicken. I read all of the ingredients on the oil bottles, and went for the least fat and trans fats in particular. A lot less effort was made to improve my exercise, and unfortunately I found my carb intake getting higher as I tried to replace all of the protein I was missing with other foods. Even so, by about this time in 2011 I had managed to slowly claw my total cholesterol down to a high yet less scary 6. While my HDL cholesterol was low, at 1.1, it was still considered acceptable, however my triglyceride was high at 2.2, and my LDL cholesterol was also high at 3.9.

There was a problem with this approach to food however. Lower protein with higher carbs meant that my weight started to grow out of control, and no amount of exercise seemed to prevent this. What made things worse was that the more I exercised, the more I found I needed to eat, and without a good source of protein I felt like I was hungry all of the time. I didn’t really understand how to exercise either, so the other problem that I had was that I kept getting recurring injuries in my back, knees, elbows, shoulders, and feet, and so I would find myself at rest more often, and physically active only when the injuries seemed to have resolved. So in short I got fat, but surely I should have been happy that my cholesterol was at a less dangerous high, right? Well… no. I was fat, uncomfortable with my own body and my body image, and it seems I was eating my way into malnutrition and what felt like starvation.

At about September of last year, my wife was browsing randomly at some on-line coupon site, and found a guy selling 6 weeks of his boot camp program for about $20 per person, and when she told me about it, I said to here that we should do it. I knew that I needed some help getting my fitness kick-started again, and perhaps this guy might be able to show me where I had gone wrong in my training. So Through November and a bit of December, we attended the boot camp. The workouts were hard, I was the oldest and fattest guy there for the first couple of weeks, and after that I was simply the oldest guy there. I was also the least fit person.

In my first session, I found that I couldn’t physically push myself to complete the exercise set out for us to do (I was in the easy group). I felt nauseated, but even pushing myself physically, willing myself to keep going no matter what, I reached a physical limitation early where I simply couldn’t move my muscles any further beyond the pain and the muscle shakes. By the end of the week, I had attended only 3 sessions, and I felt completely wasted. My back gave out on me, and I needed to rest it up for about a week because I didn’t understand at the time where the back pain was coming from and why, and yet a strange thing happened during the rest of the boot camp. Not only did I find myself getting stronger, I found myself wanting to do better.

I also started to learn more about recovery, and somehow my injuries started to slowly go away and my efforts at the boot camp became easier to handle. The only thing that was failing me was that I was still struggling with a really messed up diet, feeling hungry all the time, and craving things like biscuits and chocolate. It seemed that the harder I worked out the more of a sugar junkie I became, and the weight loss seemed to be a very slow thing given all of the physical activity I was getting. Cutting out all of the sweets and the better exercise did have a very positive effect, because for the first time in a long while my cholesterol levels dropped below 5. The problem however was that my HDL levels had fallen below the recommended minimum, while my LDL’s and Triglycerides still remained too high.

It felt so disheartening to see all of that effort only to find that my body chemistry was still a mess, I was always hungry, getting paranoid about food, and found trying to figure out how to exercise and eat such a complicated mess that it made me wonder both what it was that all of the leaner people knew that I didn’t, and whether there was enough time in the day for all of the exercise that it seemed I would need in order to become and maintain a leaner person. So I did what any modern day person does when searching for answers in life. I went seeking answers from that mighty “oracle” that we call the Internet!!

Cover of "The Paleo Diet: Lose Weight and...

Cover via Amazon

At about mid December, I came across the idea of the palaeolithic diet. The webpage that mentioned Paleo was a little… to say “odd” is doing it a kindness… but for all it’s strange over the top new-age-ish evangelical vibe, it had a few statements that kind of flipped a switch in my brain. Something seemed a little odd, yet the root concept seemed to make a lot of sense. So I dug around, found out all I could about the Paleo diet, read Loren Cordain’s book, and by the end of December realised that I was going to try doing it. I’d give this Paleo lark a 30-day trial to see whether it lives up to the hype, and then see how it goes.

I’ve blogged several times about how well the Paleo diet has worked for me, but what I haven’t been able to show to you so far is some real science to back up the claims, and whether the stuff that I feel and that I now believe is real, or simply a lot of empty words on your computer screen. So I went to see my doctor and had a full blood work-up done. Samples were taken recently on the 1st of March, and I got the results back yesterday. Everything came back listed as Normal !!!

In only two months of an easy to managed healthy diet, and with a bare minimum of exercise, I have cured all of the abnormalities in my blood, apart from a slightly elevated bilirubin which is consistent with hereditary Gilbert’s Syndrome (which means my liver behaves funny but that’s normal for me and most people of Mediterranean descent). I also found out that my total cholesterol is now only 3.9, my LDLs are safely normal at 2.2, triglycerides are fractionally above the desired range at 1.6, and my HDLs are now right on the minimum at 1.0. So all of that effort I made to avoid animal fats according to the long-held knowledge that the medical community had been telling us really was the wrong thing to do and was very unhealthy for me. What I should have done instead was get rid of excess hidden sugars, eat those lean meats (including the red meats I had been avoiding) and ingest only healthy fats to get my cholesterol back on track.

I now feel confident that my cholesterol will be much healthier when I go in for a check-up at the beginning of next year. I am 100% convinced that I have proven that the Paleo/SANE approach to healthy diet is the best way to recover from health problems relating to diet and that it is also crucial to recovery after exercise. Yes, I know that I am only 1 person with one set of results and that this is hardly a peer-reviewed scientific study. Frankly I don’t care whether or not if you would draw the same conclusions that I have. I know what I feel, and what it has taken for me to reach this point. The reality is that I am the healthiest I have ever been, and I am getting healthier and stronger every single day.

I have a system that works, I can show the world how well it works, and I’ve been documenting my journey here to offer some empirical evidence that it works. It’s relatively straight forward and doesn’t require a herculean effort to achieve. So why aren’t more people doing this? Why is it that the world seems to be convinced that only Brand X supplements, Brand Y fitness tools, and Brand Z diet systems are the only way to go? I have a feeling that the problem is in the message of “eat healthy and exercise”. It’s just too glib, even if completely true, and has been said so many times that it’s now easy to ignore the underlying message. It really does seem too easy that you can deal with all of the cravings, eat as much as you want, exercise as much or as little as you want, and still be completely healthy. It goes against everything that the medical, pharmaceutical, diet, and fitness industries have been telling us for the last 20-30 years, and it just seems too good to be true.

The real issue though, is that a Paleo/SANE diet is sustainable activity. It’s not something that you need to work at. It doesn’t require special attention to “cheat days”, weighing and measuring food, counting calories, understanding the finer complexities of food labelling, abstinence, denial, obsession, or any other thing that makes the simple act of eating food so difficult to manage or understand in a modern world. Most people who go on a diet fail to achieve their goals, and most dietary changes where there are difficult to manage restrictions, and complex systems of measurement are abandoned as soon as a goal is reached. Inevitably most diet’s are fads that fail to deliver long term sustainable results, and make the dieter feel like a failure when goals aren’t reached when it is a failure of the dieting system itself that sees poor results and a high rate of abandonment.

Likewise exercise need not be overcomplicated, and should be able to be easily incorporated into the daily activities of your life. You don’t need to go to a gym and do an hour of cardio every other day to maintain your health and fitness, and you don’t need to attend every single fitness class, or to become an expert on the use of all of those complicated fitness machines. Do those things because they interest you, or because you want to, but not because you feel like you are supposed to. Instead, move some furniture, do some gardening, paint a fence or a house, chase the kids/dog around the park, go for a hike and climb over a boulder just for the hell of it. Everyday activities that will keep you fit and will match the effort you are making in the kitchen.

So why am I a reformed Paleo and exercise guy? Because it’s simple to do, and it’s easy to sustain as a lifestyle rather than as a task. Perhaps most importantly however is that compared to everything else that I have tried over the years, its because I KNOW that this works, and I now have a healthy body to prove it.


Reflections of a Paleo Diet

26 Jan

I’t been a few  days since my last post and I guess I’ve been so focussed on my countdown to the end of my first month as a reformed hunter-gatherer that I’ve been finding it difficult to think of something interesting to write about. So today I thought I’d give you a couple of observations about the change in diet and how my body has responded to it.

Hunting & gathering

Finding food to eat isn’t as hard as people think it is at first, and is a lot easier than any of the other more restrictive dietary approaches. I had a nutritionist comment that she believed that the Paleo diet is too restrictive, but I suspect she hadn’t really done her homework and decided this based solely on the foods that Paleo removes, rather than looking at all of the really healthy foods that remain in the diet. This reaction seems to be the same no matter who I mention Paleo to, as if milk, bread, potatoes and breakfast cereals are all there is to eat!

If you go into any supermarket, you will find perhaps 20 to thirty rows of shelves filled with food items. Of all of those items you would perhaps buy less than 1% of the total choices available to you, with your decisions based on cost, quality, and whether those food items are of any interest to you. I’ve found that shopping for Paleo foods is no different, except that the emphasis is shifted towards the 4 or 5 aisles of fresh and frozen foods, and away from the other 15-20 aisles that are dedicated almost entirely to processed foods.

It is said that variety is the spice of life. It is also the key to eating a healthy and nutritious diet, and what has surprised me is the variety of fresh foods that are available for the average hunter-gatherer if you’re willing to shop around. We get the majority of our fruits and vegetables from one store, and the rest from another. Meats and nuts/seeds from yet another store. It seems like a huge effort, to shop at many locations rather than simply at a single supermarket, and yet this is really the best way to ensure we get the widest possible variety of available produce, and at prices that ensure our Paleo lifestyle isn’t any more expensive than the way we used to eat.

Tantalised Taste-buds

Perhaps I am imagining a causal relationship where one doesn’t really exist, however after nearly 4 weeks of eating it Paleo style I feel as if I’m actually starting to taste food. There are many fruits and vegetables that I haven’t tried for years because I didn’t like the taste of them – even having tried many of them only a few months ago – and yet now it seems that I am looking forward to many of the different flavours that I used to have an aversion to. Some of the foods that used to taste a little bland now seem sweeter or stronger in their flavours (in a good way), and my “go to” foods have become things like apples, carrots and bananas rather than potato crisps and sweets.

It’s almost as if the removal of grains and starches – and therefore the reduction in a previously excessive carb intake – has allowed my metabolism to reset itself so that I crave the sweet foods less and so that I can actually taste more of the subtleties in the other foods that I eat. Take Kale for example. It tastes like cabbage, and yet it also tastes less like I’m simply eating something generically green, and more like a subtly unique flavour so that I can now taste the difference between a classic cabbage head and Kale leaves, rather than it all simply being “cabbagey”.

Cauliflower no longer tastes bland, stone fruits now taste rich and sweet, classic game-meats taste flavour rich rather than strange. My wife is so surprised in the changes in me that she remarked to my mother the other day how nice it was to see me enjoying fruit, because in the 3 pre-paleo years that  we’ve been together she hasn’t seen me eating fruit more than a mere handful of times. Food is no longer simply a distinction between fuel and sweets to me. I’m really starting to enjoy mealtimes, and I look forward to preparing and eating healthy and flavoursome meals.

Strange Aversions

One of the really difficult things about giving up on the non-paleo foods is that it can be easy to really crave the missing carbs. I’ve always really enjoyed breads and cakes, I love a baked potato, I’ve always had a terrible sweet tooth, I drank gallons of soft drinks, and pasta would affect me like cocaine does a crack whore. Yet the strange thing that I found myself missing the most where the Uncle Toby’s Vita Brits (wheat biscuits) that I would have in the mornings with a splash of milk and a nice big dollop of jam. When I found myself feeling hungry in the mornings because I had waited longer than I should have before eating, I’d find myself really craving that simple and easy breakfast.

In the past, whenever I went shopping for food, I’d always have a meal beforehand to avoid the impulse purchases of desserts, sweets, and biscuits, and even then I used to find far too many of the “naughty” foods in the shopping trolley. When I was doing the grocery shopping last Wednesday, I noticed a strange thing happening. I hadn’t eaten for several hours so I was feeling a little hungry, but I knew I needed to shop because there was very little to choose from in the fridge, but instead of needing will power to avoid the temptation of some of those old food favourites, I found myself feeling as if I would be ill if I were to eat them.

It wasn’t that I have entirely stopped craving sweets, but more that I found myself not wanting any of those foods that I used to go to as an easy out. I wasn’t even tempted to buy anything remotely like a dessert or bread and I didn’t feel as if I needed to avoid any of the aisles where the old “entrapments” are stored. Now my cravings are muted and seem to steer me towards the fresh food aisles. I picked up a pomegranate the other day, and even though I have never eaten one ever before I just had this urge to eat one. I now keep a container of the seeds in the fridge as a quick snack for when I have a sweet craving.

Don’t go there… Ok, maybe for a moment…

Ok, skip this section if talking about digestion or the thought of faeces makes you feel squeamish, and yes, I’m really going to go there. Stay with me if you believe like I do that being informed and being able to look at these sorts of things objectively is more important than having a poo-topic aversion. Seriously though, I believe that if you want to understand how your diet is working for you, you need to understand better about how it affects your production of waste and how that waste production can impact your health.

When I was 39, I was diagnosed with Diverticular Disease as a result of an acute bout of Diverticulitis that had become a recurring problem for me for many months. I was a little young for this problem which is usually seen more in people when they reach their late 50’s and early 60’s!! The disease had most likely come about because of the low amounts of fibre given I barely ate fruit, mild dehydration given I drank less than the average camel, and as a result of a very sedentary lifestyle. This all adds up to frequent constipation and a very slow moving digestion system, and I would be lucky if I had a bowel movement more often than once every 3 days, and faeces were hard and painful to pass. Do the math, and that adds up to being very unhealthy.

Fast forward to today, and the change in digestion has been remarkable. I haven’t noticed any symptoms of Diverticulitis since I went Paleo and starting being more active. My digestion is much faster. So much so that I find myself eating more and passing it out of my system as often as twice to 3 times per day. Food is passing through my GI tract very easily and painlessly without any constipation or embarrassingly large volumes of gas.

Even with the increased food volumes I find myself needing to eat more often and yet I’m still effortlessly burning off the fat without any noticeable signs of muscle loss. This Paleo business seems to be the ultimate rapid detox diet, and puts all of those other detox-quackaries to shame, because no matter how much these detox diets claim to remove toxic stuff from your body, if your digestion is slow and remains unaffected by the diet you can’t possibly be detoxifying because the stuff that goes on in your GI tract is the most important part of the body’s detoxification processes.

I’ve lived with an awful and embarrassing disease for over 6 years now, and the only thing that seems to have worked to deal with it effectively has been to eat the way that human beings are genetically predisposed to eat. Now I’m not claiming that Paleo cures the body’s ills. What I do believe however is that by eating properly and by avoiding toxic processed cereal based foods, perhaps the body gets it’s best chance to do what it is very good at, which is healing itself at a cellular level.

A final thought

This post is really just about my own personal Paleo journey, how it has been affecting me and some of the thoughts and observations that I have made. I can’t say that the same impact will be felt by every person who legitimately tries Paleo, however I would be surprised if anyone suffered any detrimental effects, and even more surprised if a Paleo diet didn’t help to improve a person’s health in some way. For me this approach has been something that I have been looking for for a very long time, both in how the diet is helping to improve my health, and in how it is something that I can do without really trying.

I’ve read several books about Paleo, and loads of blog posts, and there has been this theme throughout that you need to plan ahead, and plot out the course of your diet.  I haven’t found this to be the case, and in fact it’s been quite the opposite. The only big change in my organisation has been to shop weekly instead of monthly, and to be sure that I get a very wide variety of different foods. As I am also starting to experiment with baking, having certain foods available as substitutions means sometimes thinking ahead that I might need a few extra ingredients, but I haven’t needed to create meal plans or anything crazy like that. By freezing foods that I know won’t be eaten immediately, and by working systematically through all of the foods that I have in the pantry and fridge, I have been able to come up with quick, simple, and nutritions meals at a moments notice and based on the ingredients that I have at hand, so I haven’t really changed my approach to meals so there have been no major planning dramas.

I’ve been snacking between meals, eating lots of sweet foods, having large meals, not counting my calories or sizing my portions. I’ve simply been enjoying my food, and because I’ve been eating healthy and well, I am starting to really reap the benefits in terms of my overall health and well being. As I said, this has been working for me, and I hope for those of you who are willing to try it, that it is something that ends up working for you too.


Are you hungry, or are you merely craving?

11 Jan

Before I get into the heart of the topic, I want to extend my apologies if this post seems to reiterate many of the things I have written over the past couple of weeks.  I really wanted to post this article as a response to a question I saw asked in the comments of another blog, but thought it would be considered rude to post so much as a comment, so as a means of offering a little advice, I thought I’d write it up as the subject of today’s article.

Real hunger is a biological response to the amount of readily accessible energy in your bloodstream, whereas cravings are entirely psychological. It can be easy to confuse the two, because the sensation you feel centred on your stomach can seem the same, however hunger won’t go away until it is satisfied, whereas cravings can be ignored and can seem to mysteriously disappear for a while if you become distracted.

Changing your diet (not dieting) is the key to weight loss. I don’t care how much effort you put into the gym, the real effort which pays off is all done in the kitchen. Change is all about making choices, setting lots of small and attainable goals, and then just committing yourself to getting there. That is your personal journey, and as with all journeys you need to figure out what you need, and how to begin.

Try looking at yourself not as you expect others see you, but as you wish to see yourself, and accept that you are on a journey of trial and error together. It’s a subtle change in perception, but one that I believe works if you give yourself the permission to stop seeing yourself as you think you should so that you may see yourself as you WANT to. The changes you wish to make aren’t really about WHO you are, but rather about what you do, which in this case is how you feed yourself.

So how does this apply to making a Paleo diet work for you, and how do you avoid being hungry all of the time? Well, you need to apply a little personal psychology to help you to understand how and why you are trying to change, and how you can help support yourself to do this. Seriously, start by throwing out any foods that you know will tempt you, and rather than easing yourself into Paleo you aim to do it 100% from day one, otherwise you’ll simply find excuses to “cheat” yourself into unhealthy food options (particularly early on) and risk giving it up when it seems like it’s not working. After you empty your fridge and pantry of the “people poison”, eat a big Paleo meal until you feel like you don’t wish to eat much more (I.e.: Lot’s of protein, and vegetables of roughly equal amounts), and then go and shop for your Paleo basics for the week. Actually, I’d make it a habit to never shop on an empty stomach to avoid spur-of-the-moment temptations when you shop.

Find your “Why”. Why is it so important to you personally to lose weight, and make that “why” powerful enough to be the reason you get out of bed each morning. Set a goal. Don’t say you want to lose weight/BMI and be fit. Set yourself a target weight and a fitness goal, e.g.: “I will reach a BMI of 22, and be able to run continuously for 5km, by this date 24 months from now”.

Balance everything you eat. In the simplest terms, If you eat fruits, balance them with protein to help your metabolism fool your body into avoiding the insulin-spike you’ll get from the fruit. The same with fats and vegetables. For example, you might decide to have two large banana’s for breakfast, so you could add to that an equivalent amount of mushrooms.  Better yet, reduce the amount of banana and mushroom, and add some baby spinach to your plate. Keep the meals really simple at first, until you get into the swing of things, and branch out into some seriously creative meal preparation later. When you consume enough protein, your body will let you know that you’ve had enough to eat by reducing the hunger symptoms, and giving you a feeling of satiation for a period of time. If after a while get the urge to snack, you can choose to prepare a meal, or you can have something light if you need to buy your stomach a little more time. Some raw fruit or vegetables with a very small handful of nuts can help to tide you over until your next mealtime.

Most importantly, WATER. You lose weight by burning energy and excreting the cellular waste through your urine. They say you should drink at least 1 litre per 22 kg of body weight for healthy metabolic function, but this could be dangerous for someone who is in the obese categories II & III. So if you are obese, perhaps start by drinking 1 litre of water over a 2-3 hour period every 2 to 3 hours, and scale it up or down as seems safe and appropriate. Seriously though, get some advice from your doctor before you change anything radically in terms of water consumption, diet and exercise, just to be sure that the things you intend to do will be safe for your circumstances.

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