The next level – what I do.
Last post I started describing the approach I take with my diet. Today I’m going to get into the details. In general I keep it simple with “eat real food”. Images can be helpful for helping those starting out and I used to like this one when I started paleo. There’s also more expounding charts from folks like Dave Asprey and his Bulletproof Diet which I support.
Start your day with protein.
I eat 3 to 4 pastured eggs everyday cooked in grass-fed butter. Why? I believe starting my day with 30 grams of protein is key as well as avoiding carbs in the morning (thanks Tim Ferris). This alone is worth its weight it gold; if you aren’t going to go paleo, sugar-free, gluten-free, low carb, or whatever diet choice you still owe it to yourself to start the motor off on the right path and not by feeding it garbage and carbs in the morning. If we think of all the processed foods people associate with carb-based breakfast foods and then play a game of which ones we should keep its easy, none. Now forget ‘em! Yes, cereal is the devil’s food for your body in the morning (and all the time). With my almost minted MBA I’m happy to talk about the awesome business strategy that the cereal makers created. They not only created a new market that people strongly associate with breakfast but a market that owns an entire isle of supermarket real estate but c’mon that don’t make it good for you.
When you’ve done the protein you can play around with fat as well and nothing is better, or more yummy, than Bulletproof Coffee. Just be careful you don’t overdue it with both; that’s a lot of input.
Saturated fat can be good
If you’re my age you were raised after margarine was already omnipresent. I was raised on diet food, snack wells, and low fat everything. The science was wrong and the marketing by food manufacturers took it to another level and still do so today. I haven’t researched this but I wouldn’t be surprised if most Americans still carry a false view about the health benefits of margarine.
If they take something out of your food it’s processed. If they take something out and they replace it with something worse (chemicals, sugar, sugar substitutes) then its not better its worse. If you’re like me you were probably told how bad fat is and to replace it with man-made fats; the poor advice still continues, even on the Mayo Clinics website linking saturated fat with heart disease. I’m past that. Grass-fed butter, bacon grease from quality pigs, avocado, coconut butter, these are miracle foods and taste amazing. Live it up, be happy, feel full, and feel better.
Sugar is literally the devil. We used to eat this very little now we eat this much…really why? I’ll leave someone else to talk about the why, maybe sugar anonymous can chime in but know this, it’s also a main culprit for inflammation in your body and you don’t want inflammation in your body.
“Stephan Guyenet and Jeremy Landen, Whole Health Source”
Don’t drink your calories
No soda and for the love of god by this point I hope you’re done buying fruit juice. You want to juice at home, that’s cool. We do nice ones with beets, kale, a little bit of fruit.
Carbs and gluten
Gluten-free is the trend. I think it makes the choices simpler but I recognize the science is mixed on gluten sensitivity. And if you go gluten-free then you are allowing yourself to be cast with the lot that was on Atkins before this and the South Beach, and this chemical, that fad, etc. but be tough, you can take it. The idea is that you are probably eating way to much refined/processed grain/carbs and it has terrible affects on your health from blood sugar which leads to wheat belly, diabetes, unhappiness, inflammation.
Gluten-free is good way to avoid that.
Paleo is a loaded word. On thing I have learned regarding health and wellness is how much comfort the masses have in labeling different behaviors and groups. I’m a crossfitter so that’s one area I get labeled even though how I work out matches what many of my friends do on their own; mine happens to be in a CrossFit gym. Like many crossfitters, I’ve experimented with the paleo diet. While I allow that my diet is essentially paleo what seems to stick in peoples minds is to label me as a meat eater. To me paleo is about eating real food. I don’t care if you eat beans, don’t eat beans, have under 50 grams of carbs for ketosis or drown in carbs. My wife is a pescecarian, not a crossfitter, and is paleo-ish as well yet all she hears about is how she doesn’t eat meat and eats a special way. It shouldn’t be that way, eating real food should be the new norm and my nutritional mantra is eat real food.
Know where your food comes from and why it matters
My wife was ahead of me on health and wellness (and so much more), she’s helped me grow in this space and so thankful for her wisdom. Sure we spend more on diet than those buying all their food from Walmart but it’s an investment. I’m blessed to be able to afford the extra cost for organic produce, grass-fed beef, pastured eggs, and food free from additives and hormones. However, while I acknowledge the short-term cost are higher I’d still contend that in the long-term it provides a cost-savings through less need of treating disease and also increases longevity; at least that’s what I’m counting on.
Watch documentaries, understand their biases, their potential for truths. See where this brings you. Personally it brought me to my belief that a happier & healthy animal provide better nourishment than a factory one; I now avoid beef from feedlots.
Walk 30 minutes a day, work on mobility, work up to intensity (HIITS) 1-2 times a week and some strength work as well. Me, I work out all the time but not for health but because I enjoy it. It’s my yoga.
7-8 hours a good milestones – I use a fitbit to track my sleep. Metrics baby! If you aren’t getting good sleep then find out why. Do the sleep essentials that are out there. Dark, cool room, avoid media and blue light, avoid late night meals, play with taking honey, ZMAs, etc.
I’m a lifelong student trying to learn as much as I enjoy the ride we’re on. I try to take in as much information as I can and attachment myself to nothing; it’s all open for change.
I don’t believe we need to log what we eat. If you eat real food, start your day with protein you should be good. That being said I have found logging to be beneficial when changing something about your diet and find it essential when you are trying to understand your diet. There’s many kinds out there but I’ve liked LoseIt.
Well that’s enough for this post. I do have one more planned that shares where I go for information.