Performance Paleo

10 Worst Diet Mistakes

2010-04-27T12:42:00.000-07:00

Here's a list of the "10 Worst Eating Mistakes", as compiled by Nora Gedgaudas from Portland, OR. Many of you have heard me say these same things in the lectures and in person, but she puts a slightly different twist on some of them which is worth noting.

I would like to add a couple of others that aren't mentioned, and make a few addition comments on some of the ones that are:

#11: Using "but I like it" as a justification for eating something.

When told that a certain food is less than constructive, I often receive the response, "but I like it" - as if that were a valid justification for consuming something that will damage your health. All nutritional things being equal, taste is a fine consideration when making food choices. But, as we know, among all processed, packaged, manufactured, and chemically derived food-like substances available, nutrition is rarely equal.

#12: Eating what thin people eat.

This is the flaw in the book "Skinny Bitch" and countless others that claim - indirectly or directly - that being skinny is all that matters. Pointing to food choices that promote weight-loss as evidence that they are healthy is a trap with disastrous results. (similar to #6)

To the comments on the #1 item on Nora's list I would add:

What if a healthy diet were more expensive? Unhealthy food doesn't get any healthier just because it's all we can afford or - in most cases - think it's all we can afford. Good food costs what it costs and there is no alternative. It is still the only thing we should be eating.

Fish Oil Calculator

2010-03-31T15:37:00.000-07:00

Our good friend Robb Wolf has provided a web-based calculator for determining proper fish oil dosages. You'll find a link to it on our main site, or from this blog.

All red cells can be modified for specific values. Your daily dosage appears at the bottom.

Access the calculator here.

Supplement Recommendations

2010-03-05T12:16:00.000-08:00

I've been asked recently about our recommendations for dietary supplementation, so I will list them here. Before you embark on a regimen, remember that the better your food choices the less need there is for any supplementation. These recommendations are in acknowledgement of common deficiencies in the food supply; i.e., anemic fish stocks, grain-fed beef, depleted soils, etc. Daily dosages are listed alongside each item, but daily supplementation is rarely required with a Paleolithic diet.

As with everything regarding you health, pay attention to your body; only use what makes you better. The most likely candidates are:

Chromium, 400 to 600 mcg. For: insulin sensitivity, lean body composition.
Zinc, 10 - 40 mg. Immune system boost, lean tissue growth.
Selenium, 100 mcg. Battles oxidative stress, helps maintain lean body mass.
Folic Acid; Men - 1mg, Women - 800 mcg. Cell integrity, brain function (anti-depressant).
C, 1000mg+. Building block of tendon & ligament tissue.
D, 1,000 to 3,000 IU - less or eliminate with high-dose fish oil. Immune boost, calcium absorption.
Alpha-Lipoic Acid, 1,800 mg. Cell integrity, brain function, glucose conversion.
Fish Oil, 500mg per 10lbs of bodyweight. Too many benefits to list. This is the only absolute must-do supplement.

Lecture Quotes

2010-01-14T14:56:00.000-08:00

Below are a few of my favorite quotes from the first Nutrition Challenge lecture on Saturday, January 9th:

"Here’s what I’m advising for anyone with young children: eat exactly what your kids are eating. If you can feed your kids junk then you simply don’t get it. I’d rather believe that you love your kids and not yourself than the other way around."

“It's not hard to eat well; it is just way easier to eat poorly. There will always be an easier choice than the healthy choice.”

"We have screwed up this world we live in in a variety of ways, the food supply is just one of them.

Humans have always been hunters and gatherers. Our diet was dictated to us by nature. We ate what was available, when it was available, and what was available for the least energy expended to acquire it. Our choices were few. We didn't always like that arrangement, but it turned out to be mostly nutritionally correct for the species.

The key aspect of this arrangement was that food was strictly about nutrition, never entertainment. There was no obesity; there was no degeneration brought on by poor nutrition.

I’m going to attempt to teach you about that model for diet, not so you can copy it exactly - because I think you can do better. But in order to improve on it, we have to understand the fundamental concepts of nutrition. Ultimately your diet will differ from that model in minor ways, not major ones."

Three problems with consumer diet advice:

it has no clear and stated test for efficacy
it assumes you don't exercise
it assumes that your only goal is weight loss

"And what if we make some positive corrections in our diet, but don't exercise; what have we done? We've controlled our body composition, and given ourselves an advantage over disease. But can we call that outcome "health" when we haven't addressed our physical capacity and quality of life. Can you be healthy without those? No rational person would say the definition of health can exclude physical capacity and quality of life."

Special Offer on pre-made Paleo meals

2010-01-11T07:28:00.000-08:00

Gravity Janes is pleased to offer pre-made and paleo-accurate meals through our exclusive caterer and delivered fresh daily to our refrigerated cooler. These discounts are available only to those participating in the Nutrition Challenge.

All food plan prices reflect a 10 - 18% discount (depending on plan)

We Do It For You

Duration: 6 weeks
Meals / Days: M-F, 2 primary, 1 snack
Cost: $585

Learn How To Eat

Duration: 6 weeks
Meals / Days: M-W-F, 1 primary, 1 Snack
Cost: $207

Sampler

Duration: 6 weeks
Meals / Days: Weds, 1 primary, 1 Snack
Cost: $69

These are only sample plans. Please feel free to recommend another plan that might work best for you. You will receive similar discounts for being a part of the Nutrition Challenge.

In addition to the above plans, Gravity Janes stocks a small selection of the same meals available on-demand daily.

A New Nutrition Challenge Begins

2010-01-10T22:50:00.000-08:00

Welcome to the first Nutrition Challenge of 2010.

It was great to see so many of you at Gravity Janes first lecture of the new program. For those of you who do not already know them, I would like to introduce you to the great people who will be making this program a success for you. Gravity Janes is proud to have great people like Moe, Jake, and Stephanie on our staff. They have devoted themselves to this Challenge and to teaching you what you need to know to be in complete control of your health. Please get to know them and take advantage of their wisdom and knowledge. They are the most valuable asset we have.

I would also like you all to know that the next lecture will be the most specific of them all on the matters of human nutrition. What, when, and how to eat will all be discussed. Please bring your questions. The next lecture is Saturday, January 23rd.

All of us at GJs are here to make you successful in your new eating habits. Please let us know how we can help.

Letters To Jane

2009-12-14T13:30:00.000-08:00

Below are a few letters we received from participants in the last Nutrition Challenge:

"The first couple of days were really rough, so it might be good to warn people. :)

I felt like I learned some things that made it easier like:
- plan, plan, plan
- always have lots of good food on hand. I made poor choices when I didn't have any.
- expect to get negative feedback from friends + family

I've enjoyed getting to know more people at Janes and am really proud of the changes I've made. Thank you!"

Rachel

"I am glad that there is a gym out there more interested and invested in health instead of vanity. Not everything can be weighed on the scale and I appreciate your investment into showing us that eating in a very healthy way can improve overall well being. I do feel a lot better and i think my performance is reaping the benefits."

Lynn H.

"I just wanted to say a HUGE thank you for all the work you’ve put into the Challenge over the last six weeks. I found the nutritional information and recipes you provided extremely valuable.

During the last six weeks Lisa and I have made it a point to do our own cooking versus dining out. We’ve even found some recipes that have now become some of our favorites. I have found that my craving for unhealthy foods has dramatically increased and is especially present after workouts or days up in the mountains.

We’re looking forward to continue to transform our eating habits and taking the nutritional information to better our quality of life."

Thanks again,

Ryan

"Overall, my commitment to diet correlates directly to the committment to my overall well being. My payoff is in feeling great and being strong. I have chosen to have an extraordinary commitment to my wellbeing. No amount of working out will compensate for poor eating. For success food and workout must be in line. I know I need to keep workout and diet clearly in front of me daily. If not, my default patterns show up. My default patterns always move towards comfort. Comfort for me is eating pastries and drinks with whipping cream at Starbucks :). Growing up food always related to comfort and nurturing. I am shifting paradigms with food now. Food is directly related to keeping my body and mind strong and healthy - that's it!! Food is medicine.

This is a journey. One where I will continue to learn and refine."

Darlene G

The Evolution of Your Diet

2009-11-21T23:57:00.001-08:00

One of the symptoms of a modern diet is that it makes you numb to how diet affects your quality of life. However you're feeling - good or bad, however you're performing - good or bad, you never tie it directly to your diet when your eating is flawed. You are in a state of blissful ignorance about the various short-term side-affects of a flawed diet. You are so numb to those affects that you don't even think about your diet until you become aware - most often, painfully aware - of a longer-term affect: excess body fat. Making you more sensitive and aware of food's short-term affects on your body is the number one goal of diet. With that in place, the potential for ever creating a state of excess body fat is practically eliminated.

What we know is that there is not one perfect long-term diet for everyone. What there is is a near-perfect preliminary diet recommendation that serves as a stimulant for positive shifts in body composition and function. This phase of the process requires absolute adherence to the preliminary diet for a period of 4 - 6 months, and there is no substitute. The process of making you more sensitive begins with weaning you from your food addictions and balancing the body's organ function. This preliminary recommendation serves that purpose.

That recommendation may come in the form of Zone, Paleo, or any of their many derivatives, and Gravity Janes is constantly refining this generic diet to provide a more powerful catalyst for nutrtional sensitivity. Conforming to this preliminary recommendation begins the process of sensitizing your body to the affects of food. As that heightened sense takes hold, it will lead you naturally to the next level; one that is far more specific to you. You will begin to make choices based on how those choices make you feel. This is when things really start to get good.

I won't go into what those choices may look like so as not to plant any seeds in your head that aren't directed by your feelings, but some foods will work better for some people, and others don't work as well. However your feelings lead you in your food choices, we know this: your ultimate diet will not differ in any large way from the generic recommendation, but it may differ in many small ones.

The Holidays are coming! The Holidays are coming!

2009-11-19T06:15:00.001-08:00

The Holidays are quickly approaching; baked goods are being brought into the office, invites to parties are coming in, and family gatherings filled with food are on the horizon. This time of year people are most likely to stray from their routine and succumb to the sugar filled temptations around them. Here are some tips to get through the holidays this year while having fun and maintaining your healthy lifestyle.

1. Make time for your workouts. They will keep you energized through the hectic holiday season.

2. Keep healthy snacks, vegetables, fruits, and nuts on hand at the office. Skip the brownies, cookies, and candy.

3. If you fall off the wagon, don't beat yourself up, get back on track.

4. Bring fruit plates and healthy snacks into work.

5. Come up with a no sweets game plan in the office. Chances are people that you work with are also concerned about their health and would like to avoid sugary snacks.

6. Offer to bring food to parties and family gatherings. Bring healthy vegetables, fruits, and lean protein dishes that are good for everyone.

7. Give the gift of health. Leave the candy out of the stocking this year. Substitute the candy with oranges, stickers, cars, or other little gifts that your family will enjoy.

8. Replace alcohol with club soda. If you do drink at parties, take it slow and drink a glass of water between drinks.

9. Make the focus at parties and gatherings about having fun, not food. Play football, Sing songs, organize gift wrapping events, or go for a family hike.

10. Create "Paleo" versions of your favorite foods.

Keep your fitness regimen going, stay on track with your nutrition, and you will make progress over the holidays. The topic of pie did come up in the Paleo Nutrition Challenge, so here is a slightly (butter and honey are debatable) Paleo Pumpkin Pie recipe.

Crust:
2 and a half cups crushed pecans
1/4 tsp ground cinnamon
4 tbsp unsalted butter melted

Chill crust in fridge until hard. Then add filling.

Filling:
2 small edible pumpkins (about 2.5 lbs each), or 4-5 lbs winter squash of your choice
3/8 C (which is 6T) of sweetener (honey, maple syrup, etc)
1/2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp ground cloves
pinch of nutmeg
2 large eggs
1 cup coconut milk

Cut all of your squashes in half and roast them, cut side down, at 400F for about 30-40 minutes.

Let them cool off a little, peel them, cut them into chunks, and puree them. You should have about 6 cups, but it doesn't need to be exact.

Cook the puree on the stove top over medium high heat for 30 min, stirring often. Reduce the heat to medium and continue cooking/stirring for 15 min. Reduce the heat to low and cook until you have 1.5 C puree remaining, stirring occasionally. It will be dark brown and fragrant.

Preheat the oven to 350. Mix the puree with all the remaining ingredients, pour into the pie dish, and bake for 45 min to 1 hour. Set the timer to about half an hour and check frequently after that. Be careful not to use too high of a temperature since the nut crust will burn more easily than a normal one. Let it cool thoroughly before eating.

-Moe

Winter Nutrtition

2009-11-14T09:48:00.000-08:00

Those that choose to indulge in the act of destructive eating this time of year often use as their justification the belief that they can "work it off" at the gym. Let's state for the record once and for all that this has never been - nor will it ever be - a realistic proposition. There is no amount or type of exercise that will undo the damage of poor nutrition. In fact, exercise just makes it worse.

Contrary to tradition and the holiday ritual of over-eating the wrong things, your winter nutrition should actually be a little lighter than at other times of the year. This is based on the fact that most people are generally less active during the winter months - if only slightly. This may not apply to you, but it is typical.

One of the goals for performance eating is to think seasonally. Strive for being aware of - and sticking somewhat close to - a diet comprised of foods you might obtain in your area and at this time of year without benefit of grocery stores or restaurants.

Frankly, that's a pretty restricted list. It should mostly serve as a check on your inclination to eat poorly, but also makes a good diet principle for those looking to realize the greatest benefit from their diet or to produce a significant shift in body composition (read: drop some body fat).

Tell someone you know and care for about the next Nutrition Challenge beginning January 9th.

Three Weeks In...

2009-11-12T05:59:00.000-08:00

Congratulations to all of our Paleo Challenge Participants! Three weeks in and everyone is feeling good. Participants are now viewing Paleo as a lifestyle, not a six week challenge.

There have already been some great accomplishments within the group:

Rachel decreased her 2000M row time.
Derrek and Lynn decreased their Fran time.
Lori went down in band size for pull ups.
Darlene increased her Dead lift load.

Some of the other benefits noticed over the last three weeks:

Increase in energy
Increase in mental alertness
Clothes fit better

Some of the things we've learned over the last three weeks:

Prepare to be irritable the first week.
Meals must be planned ahead.
Snacks must be planned ahead.
The right kind of Fats are good for us and keep us full.
Vegetables are full of nutrients and can be eaten in large amounts to keep hunger away.
Our bodies are much more sensitive to Alcohol consumption (when we fall off the wagon).
Not everyone is on board with Paleo Nutrition, so be prepared when sharing your excitement with friends and family.

There will be a six week post to discuss total improvements, so stay tuned for the Paleo lab results at Gravity Janes. If you want to give your body the best nutrition possible, give Paleo a try. Clean all of processed foods out of your cupboards and eat Vegetables, Fruits, Healthy Fats, and Lean Meats.
Have Questions on how to get started? Schedule a nutrition consultation with Dave.
Want to know more about the experience? Talk to any of our Paleo Challenge Participants.

-Moe

The Trouble With Diet Advice

2009-11-11T09:02:00.000-08:00

I ran across an article recently that points out the dangers of using relative language in regards to diet advice. This is a topic I spoke about at a recent nutrition lecture here at the gym. Here is a link to a widely publicized article on the advantages of one currently-popular diet over another.

Most of you can spot the problems already: "low-fat" and "low-carb" are the two terms used to describe these diets, yet the low-fat diet itself is far higher in fat than most people consider "low". And, the "low-carb" diet is lower in carbs than most people consider low.

There are several other problems with this article (such as the suggestion that you only have to stay on the diet until you lose some arbitrary amount of weight), but just the issue of relative language alone will leave most people thinking that low-fat is good and, by extension, the lower the fat the better the diet. We of course know nothing could be further from the truth. Likewise, those same people will conclude that low-carb diets are less healthy. Again, highly misleading.

All of these problems stem from the use of relative terms to define the diets. The low-fat diet of which they speak is actually very close to what we recommend for optimal performance and health, though even spelling out the ratios turns out to be a a rather crude way to sum up a diet. For example, there is no distinction made for the quality of the ingredients other than their caloric content.

The lesson here is to never entertain notions of "good" or "healthy" in regards to your diet in the absence of hard data and the use of absolute terms in defining the recommendations.

Add more what???

2009-11-05T06:02:00.001-08:00

Yes, Fat. Add more fat to your diet. Not fast food cheeseburgers, but healthy fats like Avocados, Almonds, and Olive Oil.

Hunger was discussed last night at last night's Paleo Challenge meeting, and after reviewing one of the participant's food logs it was apparent that there was a lack of fat intake. Fat will help you feel satiated and it adds a lot of flavor to your food!

Simple ways to add fat to your meals:
Add Slices of Avocado to salads, soups, or as a side dish chopped up with tomatoes, sea salt, and garlic.
Toast some chopped nuts in a small pan and add to your salads.
Mix a little EVOO (extra virgin olive oil) with tomatoes, basil, sea salt, and pepper.
Ever easy, throw some raw nuts in a baggy and you are ready for snack time during the day.

Here's a good meal from Simply Recipes that incorporates olives to add some healthy fats and a ton of flavor: It has been adjusted (slightly) to be Paleo Friendly.

Moroccan Chicken with Lemon and Olives

Ingredients

2 teaspoons paprika
1 teaspoon ground cumin
1 teaspoon ground ginger
1 teaspoon tumeric
1/2 teaspoon cinnamon
1/4 teaspoon freshly ground pepper
2 Tbsp olive oil
3-4 lbs of just chicken thighs and breasts
Salt
3 cloves garlic, minced
1 onion, chopped
The peel from 1 preserved lemon, rinsed in cold water, pulp discarded, peel cut into thin strips
1 cup green olives, pitted
1/2 cup water
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh flat-leaf parsley

Method

1 Combine all the spices in a large bowl. Pat dry the chicken pieces and put in the bowl, coat well with the spice mixture. Let the chicken stand for one hour in the spices.

2 In a large, heavy bottomed skillet, heat the olive oil on medium high heat. Add the chicken pieces, sprinkle lightly with salt (go easy on the salt, the olives and lemons are salty), and brown, skin side down for five minutes. Lower the heat to medium-low, add the garlic and onions. Cover and let cook for 15 minutes.

3 Turn chicken pieces over. Add the lemon slices, olives, and 1/2 cup water. Bring to a simmer on medium heat, then lower the heat to low, cover, and cook for an additional 30 minutes, until the chicken is cooked through and quite tender.

4 Mix in fresh parsley and cilantro right before serving. Adjust seasonings to taste.

Eat for dinner and enjoy the left overs for lunch!

-Moe

Mom always said...

2009-10-30T06:27:00.001-07:00

EAT YOUR GREENS! Vegetables was one of the hot topics discussed at the Paleo Challenge Meeting last night. Most of us just don't get enough of this nutrient dense food group into our diet. Challenge yourself this week by trying a new vegetable or preparation. There are many ways to add them to your daily regiment. Here are just a few to try:

RAW
Preparation: Clean and enjoy
Benefits: FAST and The best way to get 100% of the nutrients.
Ideas: When you get home from the grocery store, portion out your servings so that you can eat them on the run. Grape tomatoes, Mushrooms, Cucumbers, Bell Peppers, Broccoli, Cauliflower are all great for this purpose.

STEAM
Preparation: You will need a large pot and a steamer basket or colander that will fit inside. Fill the pot with enough water so that is just barely reaches the bottom of the colander or steamer basket. Once the water comes to a boil, add vegetables and place a loose fitting lid on top to cover. Remove once veggies are cooked
Benefits: Semi-Quick and still retains a lot of the nutrients.
Ideas: Drizzle olive oil on top of steamed vegetables and add spices and fresh herbs. Add dill to asparagus, curry to cauliflower, garlic to broccoli, etc.

STIR FRY
Preparation: Pre-heat the wok on medium-high to high heat for at least a minute before adding oil. Add the oil drizzling it so that it coats both the sides and the bottom of the wok. The oil heats faster this way. Season the oil by cooking a few pieces of garlic and ginger. Stir-fry vegetables according to density, with the densest vegetables being stir-fried first and for the longest time. Denser vegetables such as broccoli, carrots and eggplant require more cooking time than green leafy vegetables such as bok choy.
Benefits: Semi-Quick and still retains a lot of the nutrients.
Ideas: Stir Fry more than you need for dinner and add them to your eggs at breakfast.

ROASTED
Preparation: Turn oven on to 400 degrees. Coat Vegetables in olive oil, sea salt, and pepper. Lay Vegetables in single layer of cookie shoot. Put in oven until done.
Benefits: Very Tasty. Great way to introduce new veggies to the kids.
Ideas: Add your roasted vegetables to a Salad with Salmon and you have a delicious Paleo Meal.

Recipe for Steamed Spinach
In large pan or dutch oven cook 5 slices bacon. Remove bacon from pan and add 1 cup onion and 1 clove garlic. Cook over medium heat for 5 - 10 minutes. Add Spinach (I use the large bag from Costco and yes I cook the whole thing) in batches. As the Spinach cooks down continue to add until all Spinach is in the pan. Continue to cook until the water from the Spinach evaporates. Add a little bit of chicken stock to reach desired consistency and heat through. Serve garnished with the chopped bacon.

Enjoy your cruciferous friends!
-Moe

Seasonal Eating

2009-10-26T18:53:00.001-07:00

One of the great things about living in the Great Pacific Northwest is the abundance of local farm produce in the Fall. This weekend we stopped by Fall City Farms and picked up some Anaheim Peppers, Bell Peppers, and Squash. On the web there was a great recipe for a variation of Ratatouille and the family enjoyed it, so I'm sharing it with you.

1 cup onion, chopped
1 Acorn Squash, peeled and cubed
2 Anaheim Peppers, chopped
2 Zucchinis, chopped
2 Orange or Red Bell Peppers, chopped
2 cloves garlic, chopped
1 tsp ground cumin
1 tsp oregano
fresh squeezed oj as needed
salt and pepper to taste

Heat olive oil in large sauce pan or dutch oven. Cook onion and Acorn Squash over medium-high heat for 5-10 minutes. Turn heat down to medium. Add Peppers (Anaheim and Bells) and cook for 5 minutes. Add Zucchini and cook for 5 minutes. Add all spices and garlic and cook for 3 minutes. Add fresh squeezed oj to moisten veggies and scrape all the good bits off the bottom. Simmer until veggies get to your desired state of done, approximately 5 minutes.

Serve up with chicken breast and have yourself a Paleo meal!

Welcome to the Gravity Janes Nutrition Blog

2009-10-25T11:04:00.000-07:00

This is the welcome installment of the GJ Nutrition Blog. Our plan is to use this space for education, encouragement, and other bits of wisdom around the subject of performance eating.

Our primary contributors are Moe and Steph - members of the GJ coaching staff who are dedicated to helping our clients become the best they can be. They will passing on their own knowledge and experiences, and bringing you the words of others who have enlightening things to say on the subject.

You are invited to participate by using the Comments section below each post to add to the discussion and relay your own experiences. This is the real heart of the blog.

And you can subscribe to this blog at the link to the right and receive new posts directly to your blog reader or email.

We're glad you're here and reading this; you are members of a truly limited segment of society that has chosen to do the very best for your health and performance.

- Dave Young