In this article, Mark compares the Pegan Diet to Primal. I believe this article was prompted by some of the press this week, led by Dr. Oz, where some negative things were mentioned about the Keto Diet. As always, Mark lays it out in a simple to digest way for the reader.
This article does a great job explaining in detail how the body works in relation to increased processed foods and sugar. There are a lot of visual aids to help you comprehend the whole concept. You won’t be disappointed if you take the 5-7 minutes needed to give this article justice. Feel free to reach out if you have any questions.
Here are a couple of bullets from the article:
- A University of Washington study showed that 1 glass of water stopped hunger pangs for 100% of studied dieters
- 75% of Americans are chronically dehydrated
- Sugar can rewire the brain’s pathways. Diets full of processed and sugar-heavy foods can increase the risk of depression by 58%
- High-sugar diets pump inflammatory cytokines into your bloodstream, which can exacerbate arthritis
- One of the most efficient strategies for reducing carb cravings in most people is to stop relying on carbs for energy
I like my coffee in the morning, but I think I will start to put a couple of green tea bags in my water in the afternoon.
Here are just a few of the known benefits:
- Effective for weight loss
- Reducing risk of cancer
- Protecting the brain from Parkinson’s disease and Alzheimer’s
- Reduces risk of heart attack
- Helps a person live longer
One of the first steps you take to live a Primal lifestyle is to do a pantry purge. Don’t put a lot of pressure on yourself to run to your pantry now and get your trash can and empty your shelves, although some people do indeed do this. Everyone has their own level of urgency and commitment. For now, I just want to share with you this straight forward article that touches on one of the key things we teach as Primal Health Coaches.
You will hear me talk a lot about getting your diet right first and foremost, even before talking about your exercise. 80% of your body composition is based on your diet. This article concedes to the fact that we know sugar is not good for our health, but it goes into detail as to why vegetable and other seed oils are even worse for us.
The 5 reasons the article goes into further detail on are:
- It Can Cause Weight Gain
- It May Diminish Brain Function
- It Can Harm Your Ticker
- It’s Filled With Carcinogens
- It Can Cause Inflammation
Throw Out the Gnarly Nine:
- Canola Oil
- Corn Oil
- Cottonseed Oil
- Palm Oil
- Soy Oil
- Sunflower Oil
- Safflower Oil
- Rice Bran
- Grapeseed Oil
Restock your shelves and fridge with healthy fats like:
- Olive Oil
- Coconut Oil
- Avocado Oil
- Grass-Fed Butter
Take some time and start to read labels on the foods you are buying and consuming. One of the biggest ones to look at are the salad dressings you are buying. You will see that almost all of them start with Canola Oil and then Soy Oil. I eat a lot of salad and when I do, I either use extra virgin olive oil and balsamic vinegar, or I use the Primal Kitchens salad dressings that are made from 100% Avocado Oil. These are delicious products and are considered good fats and they’ll help to make you feel satiated!
I welcome any and all questions or comments you have. Good luck on your journey to better health!
The other day I met up with a good friend of mine for an early morning coffee. He has been on a mission since the beginning of the year to shed some excess weight and to clean up his diet. He has been doing this all on his own, which is awesome! He has known about my interests and passion about becoming a Primal Health Coach, so he has been wanting to meet up to share some of what he has been doing in regards to his diet and see if he is on track, or if there are even more things he can be doing.
He is doing a great job with his exercise. He is making the best of what he has available to him on a daily basis. One thing he does often is swim. He has access to a pool at his job and also at a local YMCA, so he has increased the amount of swimming versus chronic cardio and weights. He is still hitting the weights, but not nearly as much as he once did in years past. He has lost 20 pounds since the beginning of the year. He looks and feels great and he has his diet dialed in to where he feels good about what he is eating.
The quote below is from Arthur Ash and is very fitting for the example of my friend and the advice I would like to give to you. You don’t have to go from 0 to 100 mph to make a difference. Start with baby steps and build from there. Changing your habits will course correct your actions over time.
80% of our body composition comes from the foods and beverages we consume. Torturing yourself on a treadmill or elliptical machine is not your best option out of the gate. This is considered chronic cardio and can be counterproductive to achieving your health goals. More on this topic at a later date!
I would strongly suggest you start with your diet first and foremost. Evaluate what you are currently eating throughout the day. As I’ve mentioned in previous posts, it doesn’t hurt to use a calorie counting app like Chronometer to see exactly what your macros are. I think many of you will be surprised at just how many carbs you consume throughout the day. 50-150g of carbs is an optimal target for losing weight when combined with consistent movement; walking, hiking, playing, etc.
What’s one thing you can do today, such that by doing it, will make a difference in your health in the future?
I welcome any questions you might have. Just post them in the comment box below.
I recently read an article that talked about glyphosate in breakfast cereals. I can’t tell you how long it has been since I’ve had cereal, but when I see wine, it catches my attention!!
The article talks about samples of five wines and 10 beers that were tested. Beringer, Barefoot and Sutter Home were some of the wine brands tested, while the beer brands tested included Budweiser, Coors, Miller Lite, Sam Adams, Samuel Smith Organic and New Belgium. Sutter Home Merlot had the highest level of glyphosate of the wine samples, at 51.4 parts per billion, the report said. For beer, Tsingtao from China had the highest level, with 49.7 ppb. Surprise, surprise!! Coors Light had 31.1 ppb, and Peak Beer Organic IPA had no detectable traces of glyphosate.
The key takeaway for me continues to be to try and buy organic whenever and wherever possible, not matter what the product in question is. When it comes to wine, you have choices as well.
Kelly and I love our wine. There’s nothing better than sharing a great tasting bottle of wine together. We have explored different options beyond buying at our local state liquor stores. The organic section is about 5 facings, which is disappointing. One option we have found to be very good is Dry Farm Wines.
Dry Farm Wines share natural farming and traditional wine making practices, including:
- Natural, sustainable, or Bio-dynamic viticulture/farming
- Dry farming, no use of irrigation
- Old growth vines, generally 35-100 years
- Hand harvested fruit from low yields
- Minimal intervention in the vinification and aging
- Wild native yeast in fermentation
- No commercial yeast for flavor alteration
- No or minimal filtering/fining
- No or minimal use of new oak
- No or minimal addition of SO2 (sulfites)
- No chaptalization (adding sugar to the grape in fermentation)
- No chemical additives for aroma, color, flavor or texture enhancement
Dry Farm Wines searches the world for the finest natural, sustainable, and Bio-dynamic wines. The family farms and artisans that handcraft their wines are deeply committed to these farming and wine making practices. You can taste it in every soulful wine they collect. The authentic wines they procure are exceptionally interesting and compelling expressions of taste and pleasure. When a wine is alive and free from overreaching modern influence, the wine will whisper in nature’s perfect logic and design. The wine will express nature joyfully and perfectly.
Dry Farm Wines offers 6 and 12 monthly or bi-monthly bottle subscriptions. They offer free shipping and no long term contracts. The cost per bottle for the 6 bottle subscription is $26.50. Yes, this is more than what you will pay for your normal bottle you are probably buying today, but do you know where it is coming from, how it is made, or what exactly is in it?
We have really enjoyed the variety of wines from DFW. What’s even better, is you won’t get the hangover headache with these wines because of the no to extremely low sulfites used!
Link to Glyphosate article:
One of the things with living a Primal/Ancestral lifestyle is you need to do you best to eat the highest quality meat your budget can afford. We are fortunate with the boom in online shopping to have a wide variety of options for meal kits, proteins, seafood and more.
Butcher Box is one of those solutions to consider when shopping for high quality meats. Especially when they run a promotion like the one they are having for the month of March. 2 Free Pounds for the life of your subscription is around a $20 value, which helps to reduce the average cost of the rest of the proteins you select in your box. You can choose a selection of beef, chicken, and/or pork. They have a wide variety of cuts to choose from as well.
Butcher Box Meats are:
- Humanely raised
- No antibiotics or hormones ever
- High quality
- 100% grass-fed & grass-finished.
- Pasture-raised and free to roam.
- Packed with key nutrients like Omega-3s, vitamins and minerals.
Having beef that is grass-fed and grass-finished is what you want. This means their cattle are free to range on grassy pastures throughout their entire lives, suckling from their mothers for the first 6 to 9 months, then eating their natural diet of grass. Thanks to the climate, they graze year-round, with access to shelter when needed. They are never fed grain or kept in feedlots. Besides being delicious, the health benefits of eating grass-fed, grass-finished meat are abundant.
Click on the link below to price out a monthly box of meat: