10 Worst Diet Mistakes

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.

Recommended Reading

This is not meant to be a comprehensive list, but rather a short list of 8 high value books that will help change your thinking away from conventional wisdom and toward powerful diet choices that will do far more for you than weight loss. They are also not in any particular order.

1. "Good Calories, Bad Calories", by Gary Taubes
2. "The Cholesterol Myth" and "Fat and Cholesterol Are Good For You", by Uffe Ravnskov
3. "Survival of the Fattest", by Stephen Cunnane
4. "Lights Out! Sleep, Sugar and Survival", by T.S. Wiley and Bent Formby
5. "Protein Power", by Dr. Michael Eades
6. "The Vegetarian Myth", by Lierre Keith
7. "The Biology of Belief", by Bruce Lipton
8. "The Primal Blueprint", by Mark Sisson

For any Type 1 diabetics -
"Dr. Bernstein’s Diabetes Solution"

Fish Oil Calculator

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

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:

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

Lecture Quotes

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:

1. it has no clear and stated test for efficacy
2. it assumes you don't exercise
3. 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

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

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.