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.

Letters To Jane

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