by Paula Jager CSCS as published in Natural Muscle magazine September 2011
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While the right exercise and training help to keep one young and prevent age related degeneration the proper nutrition requires equal billing. As stated in last month’s article, Put the Brakes on Aging “youth is wasted on the young”. I was in my early 40’s before I found a way of eating that turned my life around from a health, fitness/performance, body composition and mental standpoint. The irony of it all is that man had been eating this way since eternity began.. . .
Enter the Primal Diet: eat meat, fish, fowl and their fats, vegetables, some fruit, little starch and no sugar. It doesn’t get any simpler than that yet seems to be complications abounding with what is recommended by many leading “health” organizations. Not to mention that much of America is sick and fat. Hmmm, our ancestors may have had to fight off neighboring tribes and man eating tigers but very few of them died from heart disease, cancer and other diseases of metabolic derangement so prevalent in today’s society.
If you’re satisfied with how you look, how you perform, your energy levels and your performance in both sport and life keep on doing what you are; if not I suggest you try this 30 Day Primal Challenge. . .
Clean Out Your Pantry: Most of us do not have the best self control so plan ahead. Don’t have “bad” foods in the home. Remove the bread, rice, pasta cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial sweeteners, canned soups, noodles and all refined/packaged foods. Bag it all up; take it to a food bank or homeless shelter. Or take it to work although they don’t need this stuff either.
Go Shopping: Now it’s time to fill your pantry/fridge/freezer with foods worth eating.
Protein: ideally these are grass fed or wild caught. If you cannot find those does that mean you should eat a bagel? No! Conventional options would be second best. Beans and rice do NOT count. Land options would be beef, lamb, pork and wild game. Sea options: trout, salmon, shrimp, crab. . . fishy type stuff. Air options: chicken, turkey and duck. Add in some good quality bacon or sausage (nitrate/nitrite, hormone and antibiotic free) and some free range eggs to help you with breakfast on busy days.
Veggies: ideally these are local and organic, but then again this should not be a deal breaker. Shop with the season, which typically means what is on sale and mix up the colors
Fruit: ideally these are local and organic but limit if fat loss is your goal. A serving is not a whole watermelon. In order of preference: berries, melons, citrus, apples and pears. Bananas, papayas and mangoes are great for athletes post workout but dodgy for folks who want to lose weight.
Fats: extra virgin olive oil, coconut oil (unrefined), organic butter (raw is best), lard and tallow from pastured animals, duck fat and some nuts*
Odds & Ends: all sauces/condiments should be homemade, spices along with sea salt may be used liberally and help to keep your cooking lively. Coffee/teas in moderation and mineral water if anything other than plain water is desired.
Off Limits: grains, legumes, flour, sugar, artificial sweeteners, pasteurized dairy, packaged and processed foods. Life will go on AND actually get better
Cook: The majority of your meals should look something like this
4-8 oz of lean protein
Liberal use of fresh or frozen vegetables
3-5 meals per day
Limits fruits to 1-2 max servings per day if fat loss is goal
Limit nuts to approximately 1 oz per serving. *Nuts should be properly prepared by soaking first in salt water and drying out in dehydrator or low temp oven
Beverages are coffee/tea in moderation, mineral water and of course water. Beverages are unsweetened.
Exercise! I think most of you know what to do here.
Sleep!
In a black room. A really black room, use black out curtains and no LED lights from alarm clocks, fire alarms, TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8 to 9 hours of sleep. You should wake up refreshed without an alarm.
Questions? Confused?
If you are curious about these recommendations or the whys of the matter I have more detailed information, please email me and I will send it to you. Two excellent books to read on the subject are The Paleo Solution by Robb Wolf and The Primal Blueprint by Mark Sisson. Or you may simply follow this guide, reap all the benefits and don’t bother with the details. That’s up to you but this 30 Day Challenge is guaranteed to change your life in many ways.
No deprivation or boredom on this plan; try this refreshing and delightful meal for a summer evening. . .
Grouper & Sweet Potato Chowder
4 slices nitrate/nitrite free bacon
1 onion, chopped
2 sweet potatoes or yams, cut into bite sized pieces
4 cups fresh fish stock
1 lb grouper, cut into bite size pieces
1/2 tsp oregano
1/4 tsp nutmeg
4 oz raw cream
1/4 tsp coriander
Fry the bacon until crisp in a large saucepan. Remove, crumble and reserve. Add the onions and sweet potatoes and cook over medium heat until slightly softened (about 5 to 7 mins). Add the fish stock, bring to a boil, cover, reduce heat and simmer gently for 15 mins or until the potato is soft.
Add the fish, oregano, nutmeg and coriander and return to a boil. Cover, reduce heat and simmer for 5 mins or until fish is cooked. Remove from heat, stir in cream. Transfer to bowls and sprinkle with crumbled bacon.
Roasted Beet Salad
1 bunch beets (reserve greens for another use)
1 tbs coconut oil
butter lettuce
orange (s)
gorgonzola cheese
extra virgin olive oil
basalmic vinegar
sea salt
freshly ground black pepper
Preheat oven to 350. Leave the peel on the beets and rub the outsides with coconut oil. Roast covered for about 1 to 1 1/2 hours or until fork tender. Allow to cool and peel.
Arrange butter lettuce on individual plates. Top each serving with sliced beets, 1/2 orange slices, and 1/2 oz gorgonzola. Drizzle with evoo and vinegar and s & p to taste.
