Paleo success story

As I alluded to in the previous post, I took a leap of faith with this challenge - not knowing if it would succeed by the definition of "losing 5% bodyfat and normalized cholesterol numbers in 30 days" as what seems to happen with most people who do paleo challenges. We followed the Whole30 template but added penalties if anyone ate grains, legumes, processed foods, alcohol, etc. To some it seemed overwhelming to change SO MUCH, but those who took on the challenge were open minded and jumped in feet first with me.

I had an athlete - Myra - who struggled early. At the start of the challenge I gave the okay to Lara bars as snacks in an emergency, which she interpreted to half a box of Lara bars when hungry. This was usually chased with a handful.. and another handful.. and another, then half the bag of almonds were mysteriously gone. She did well the first week, but the next few were rough. We communicated a lot via email and I checked out her food log of a couple weeks to see the documentation of the Larabar/almond binges. We talked about her living/shopping situation (boyfriend not paleo and could live on Lucky Charms and Pringles *which I've tried - delicious! *sigh*), foods she liked/disliked, and what new foods to try. She was eating a lot of chicken and veggies, but light meals (in calories/nutrients/fat) early and mid day led to the late day binges. Slowly got her onto avocados, coconut milk, and protein other than chicken breasts and she started feeling better. I think a direct quote is "1,000% better".

One thing I couldn't get her to do is eat whole eggs instead of liquid eggs due to a history (and fear) of high cholesterol in her family. She was able to kick the Larabar and almonds habit so I gave her a break. And what also helped was being more strict. She'd done a challenge before at another box that was pretty lax with the instructions, delivery, and follow up and didn't see much success. A draw with ours was the penalties, but that just led to substituting something not allowed (ex. Snickers) with something that was allowed (Lara bars), and going overboard. So I put her on Zone (10C, 12P, 35F). I wouldn't (and didn't) suggest this for anyone else, but she has done challenges before and I felt she needed more guidance and more structure and would be able to follow it without getting too OCD.

She wasn't able to attend the pot luck, but I received an email from her the Monday after with !!!!!!! as the subject line. I couldn't tell if she was yelling at me or excited until I opened and read the email with the following results.

Weight - 141.6 -> 132.6 (down 9 lbs)

She's a runner and injured her foot and hasn't been able to keep up with her normal running routine, so this weight loss (mostly in the last 3-4 weeks) was after going from 20-30 miles a week to 0-3 miles.

Additionally, she had some some blood work done and had these results to share comparing her lipid profiles from 2009 to 2011:


Cholesterol - 222 --> 217 (<200)
HDL - 71 --> 105 (>40)
Chol, non HDL - 151 --> 112 (<150)
Triglyceride - 82 --> 30
LDL - 135 --> 106


I would say it's better represented in interpretive dance, but all I have is a graph.




In summary -
Overall cholesterol DOWN (5)
HDL (good!) UP (34)
Non HDL, chol DOWN (39)
Triglyceride DOWN (52)
LDL (bad!) DOWN (29)


This is from eliminating grains/dairy/gluten/legumes/added sugar, and eating red meat, chicken, fish, nuts, avocados, and almost a can of full-fat coconut milk a day. Oh, and her doctor suggested she eat a diet low in fat to get her total cholesterol number down.

I know results vary from person to person and things might've been different if she ate whole eggs, but that's left to speculation and for her to (maybe) try during another challenge. In the meantime, I know she's happy with these results.

Here's Myra on her way to a deadlift PR. Congrats on all your success!

Paleo challenge wrap up - what we learned

It was back on January 24th, what seems like AGES ago, that a few members of CrossFit Capitol Hill started this 7 week paleo challenge. The week before they nervously looked over the document I passed out that outlined the program - allowable foods (meats, veggies, healthy fats, some nuts and seeds, some fruit, no processed food/sugar) as well as the penalties for eating sugar (100 burpees), legumes (150 lunges), dairy (100 push ups), grains (200 sit ups), alcohol (25 4-count flutter kicks for every 2oz), and processed food (100 squats). Many took the document - curious of the challenge - but ultimately decided there was "no way" they could give up X for seven weeks. Some might've said "no effing way", but I digress.

There were five hearty souls that joined me on the challenge that seemed like it would never end!! Those first few weeks were tough with a lot of questions or text messages (while at the grocery store) asking if X was allowed. I started the blog early on to help field some questions about calcium, fat (so much!), and to host a link to some paleo approved recipes to keep us sane. I also posted a video of my kitchen so they could see what it looked like for me to be paleo. And, yes, I owned up to having some non-paleo foods on hand.

Throughout the challenge I would ask them at CrossFit how they were feeling. In addition to changing how they were eating I wanted them to keep track of stress levels (low, med, high), do mobility work, get at least 8+ hours of sleep, and take fish oil. The challenge wasn't just about eating, but overall health. Early feedback was that they were feeling good. There was a mix of occupations, but even if school or working late kept them from getting at least 6 hours of sleep, they were feeling well rested and not dragging all day.

One vice for many was the addiction to nuts and nutbutters. Everyone had different goals (some weight loss), so they switched to using coconut oil for cooking and adding avocados or guacamole to meals. General consensus was it made a HUGE difference. They couldn't trust themselves to just a handful of nuts, so getting it out of the house and switching to a different fat source made the difference.

It's amazing how quickly the 7 weeks went by. We ended with a paleo pot luck and dined on the bacon explosion (paleo bbq sauce), baked chicken, pad thai, sweet potato cubes, stuffed cabbage, veggies and guac, fruit, and ended with some primal pumpkin pie and coconut butter bark. No one left hungry, that's for sure!

We talked about the ups/downs of the challenge and if they noticed any changes. I think the big eye opener for everyone was how much extra (sugar, soy, wheat, etc) is added to foods. They started to read labels for ingredients as well as where the food came from. Additionally, they did notice some weight loss (I didn't make a big deal about the scale), but said clothes were feeling and fitting better. Sleep had improved, and if they weren't getting at least 8 hours, they were feeling well rested and not groggy during the day. It was also a chance to try new foods and different recipes. And even if it took awhile, the normal sugar cravings and hunger pangs were gone.

I think the addition of the blog and recipe page was a big help so we could talk on the fly about what worked/what didn't and what recipes we recommended. I will keep it going add recipes and posts from time to time. At this point, some people have gone off the challenge for a few cheat meals or treats, but most have said they will go back to it at least 80/20. And the decision was made post-cheat when I heard rumblings of "not feeling well" after the meal. Hmm...

I'd like to thank everyone who participated. It was a huge leap of faith for our first go at it, and even if we didn't have huge results or epic weight loss stories from everyone, I think it was still a success. We learned more about ourselves and our addiction to certain foods, and became more knowledgeable about what we eat. Now go educate others!!


Next post will be about a BIG success story from one of the participants - stay tuned! You don't want to miss it!

Farmers markets and CSA's

It's about that time to start thinking about spring, summer, and fall veggies. Even though we have the wonders of freezing and refrigeration, food tastes best when you buy it locally and in season. Sure, blueberries are delicious in the wintertime (or anytime!), but their typical growing season is mid-May to September. This time of year, they're probably coming from somewhere in South America.

We're using these 7 weeks to be more mindful about what we eat - whole foods, no sugar, real ingredients - but where is the food coming from? One thing you should think about is joining a Community Supported Agriculture (CSA). A CSA is "a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of "shares" to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Interested consumers purchase a share (aka a "membership" or a "subscription") and in return receive a box (bag, basket) of seasonal produce each week throughout the farming season."

Advantages for farmers:
- Get to spend time marketing the food early in the year, before their 16 hour days in the field begin
- Receive payment early in the season, which helps with the farm's cash flow
- Have an opportunity to get to know the people who eat the food they grow

Advantages for consumers:
- Eat ultra-fresh food, with all the flavor and vitamin benefits
- Get exposed to new vegetables and new ways of cooking
- Usually get to visit the farm at least once a season
- Find that kids typically favor food from "their" farm – even veggies they've never been known to eat
- Develop a relationship with the farmer who grows their food and learn more about how food is grown



Check out this article from The Washington Post about area farmers markets as well as Local Harvest for information about how a CSA works and how to choose a CSA. Aside from cost, there are a number of things to consider - location, pick up day/time, season, additional items (fruit, herbs, eggs, etc) with/without an additional cost, organic, conventionally grown, etc.

Make a pro/con list to help you decide which CSA will fit your budget and lifestyle. Is organic really better if it's coming from Chile when you can get a similar non-organic (but no pesticides) item from Maryland?

Check out the Five Reasons to Go Seasonal on the Whole9 website. Included is a link to a Seasonal Produce Guide to help you choose in-season items as well as items that would be a good choice to buy organic.

Remember - good, better, best. Does it fit your budget and way of life? Do you notice a difference in how you feel when you eat certain foods.

My paleo kitchen - video!

Can you spot the bad?

Here's a sneak peak into my kitchen. I'm working on a written description as well since I left out a few things (my oil cupboard!) and want to give a little more detail on what I buy, where I buy, what I cook, how often I cook, how messy my kitchen is, etc.

All in all, between two humans and a dog, 99% of our meals are cooked at home, and the cost to cook at home (Humans - 6 main meals; Dog - 2 meals) is about $4.00/meal. This doesn't include the occasional dog treat (1-2/day) or human snacks (2-3/day inc post workout).

Additionally, here's a link to a Google document with the information below the video as well as written description of what's in my kitchen.

Enjoy!





Where I shop
- Trader Joe’s, Whole Foods Market, Harris Teeter, Eastern Market, Safeway (sometimes). From April – October I participate in a CSA (community supported agriculture) and get most of my seasonal veggies (local – from within a 150 mile radius) from the stand. Also get some meat (ground buffalo) and veggies from a weekly farmer’s market in Penn Quarter from April – December. The buffalo are grass fed and free of hormones, antibiotics, or other growth stimulants.

How often I shop

- Once a week.
That often?!
- Yes. Fresh veggies don’t have a long shelf life and we eat a lot


What I buy
- Meats (cow, chicken, pig, fish), veggies, healthy fats, spices. I try to vary the meat so I’m not eating the same cut or making the same recipe every week. I try to have a couple recipes in mind so one recipe can act both dinner and lunch for the next day, or a roasted chicken can be picked over for a couple days as 1-2oz snacks.

Non-paleo foods in the house
- Jams/jellies – Family orchard in Michigan and I love to support them whenever in MI
- Chocolate treats – my better half finished a 30 day challenge and treated herself to some chocolate coconut things. Cruel. Also a bar of dark chocolate and some hot cocoa powder.
- Nuts – technically paleo friendly, but that bag of cashews didn’t last long after filming. If I’m hungry I can do some damage.
- Alcohol – liquor and wine. A mixed drink or glass of wine is nice from time to time, but it’s not a temptation during the challenge.
- Grains – rice, quinoa, cornmeal. Taking up shelf space.

Stew for the dog?
- Yes. He (barking in the background at 7:25) eats real food, too. It’s a mix of chicken thighs, mushrooms, squash, spinach, sweet potatoes, spices, etc. Basically whatever is on hand or whatever food might be on its last leg that we don’t want to eat. It changes week to week and he’s not picky. If we have time this goes in the crockpot overnight, but if we’re short on time it’s cooked on the stove stir-fry style. This is mixed with some grain-free dry food and he LOVES it. Also started giving him fish oil and he licks his bowl clean.

Pot luck dates

I'd like to have a paleo pot luck the week of March 7th to celebrate - not an end to the challenge, but to new life!

Before everyone goes off and adds beans to their turkey chili, cheese and buns to their hamburgers, and devours the entire case of Ben and Jerry's ice cream at Safeway, I'd like us to share and enjoy some food (paleo and paleo-fied) we made during the challenge, and discuss 'next steps'. If you don't think you can stick to eating paleo 100%, we can talk about what changes you can make to continue a modified paleo lifestyle, how to gradually add the 'banned' foods back into your daily eating routine, and how to look out for warning signs of "gut irritation" that you might not have noticed before.

Here's an example from last night. After completing the Whole 30 a few days ago, which is what I've modeled our challenge from, my girlfriend went and "enjoyed" a Milky Way milkshake from Good Stuff Eatery. Now, those things are very delicious, but if you've been away from sugar and milk and whatever other yummy goodness is in those things, you might be doing some heavy overloading to you digestive system. Needless to say, there was a serious belly ache afterwards, some late night Rolaids, and a 'quick trip' to the bathroom at some point today. I won't get into details about that (and I don't fully know them, and DO NOT want to know them in ANY sort of detail), so I will leave it at that. Let this be a warning!

It'll probably be a small gathering at my place, but I was thinking Saturday late afternoon. Other possible nights are Wednesday and Friday.

Let me know what works for you so we can try to get as many people together as possible.

Peeking into my lunch bag

I pack a lunch 99% of the time during the work week. If I have nothing in the fridge or no time to cook up some chicken tenderloins before work, I'll go to Chop't and get a big ol' salad. Here's a look into my lunch bag.




Top left - Breakfast. Sometimes I'll pack it and take it with if I workout in the morning or am running late. Includes 3 whole eggs, 7 good size grape tomatoes, small onion, 5 baby zucchini chopped up, half a red pepper. Cooked in olive oil and topped with some basil and crushed red pepper flakes. Underneath are two strips of bacon. I usually have half an avocado this, but the EVOO it was cooked in is plenty for today.

Top right - Snacks. There are 6 baby zucchini in the bag (six were used in breakfast), a whole red pepper, small container of turkey breast (~2oz), and a vat of guacamole under the bag of peppers.

Bottom - Lunch - main course. Pork loin left over from dinner last night, and some brussels sprouts in balsamic vinegar with rosemary.

Bottom left - Lunch - appetizer. Salad. Contains about a cup of spinach, half a 'stalk' of romaine lettuce, a few grape tomatoes, maybe a 1/4c of sliced almonds, and about 1oz of turkey breast that was cooked up on Sunday.


Not pictured is my Nalgene bottle, a foil packet of tuna, and a bottle of olive oil that I keep at work. I try to drink at least 2 full bottles while at work, I keep the tuna just in case I'm hungry, and the EVOO is to add fat to anything I bring for lunch like a salad or veggies.

One thing I no longer keep in my drawer at work is a bag of almonds. It would not last a day or two. I'm trying to get away from constantly snacking, and it's too easy to do with almonds or other nuts.

Check out the blogroll and recipes (reviewed!)

If you haven't already, take a look at some of the websites I have linked on the right side of the blog. I'm not just posting random blogs that might have the word 'paleo' in them, but ones that I check out frequently, have good recipes, and have useful information.

For recipes, I go to The Foodee Project, Everyday Paleo, Health-Bent, and Jen's Gone Paleo.
For information, I go to Mark's Daily Apple, Robb Wolf (good podcast every Tues), and the Whole 9.

If you have a favorite that isn't listed, let me know and I'll include it. It's a great way to centralize the 'good' so you're not wandering around the internet.


Additionally, check out the recipe link to the right. Sure, there might only be a few recipes, but I've added recipes people have made, recipes that I like (and make often), and recipes that look good that I'm hoping you will try out.

If you're not sure about trying them out, here's my analysis on the ones that I've made.

- Breakfast Sausages- Doubled the recipe and used both 1lb each of the ground turkey and pork. Made w/o spice sage and it was a little too heavy on the thyme. Maybe the sage would've washed it out a little, but will make sure to use sage next time and/or cut back on the thyme. Don't flip them too early and get them nice and golden brown on both sides. Store in a container in the fridge and reheat in the microwave or in a skillet. Good taste to them.

- Scrambled Eggs and Veggies - My staple just about every morning. I usually have half a pepper (red or green), whole squash (yellow or green), half an onion, a few grape tomatoes, and spices (basil or just 21 seasoning salute from TJ). A little EVOO in a skillet, add onions and then rest of veggies, then crack the eggs into the skillet and mix until cooked. Can use the hot pan to warm up the sausage patten when done w/ the eggs.

- Roasted chicken - Usually make this every week or every other week. It's super easy, but watch out for grease splatter; make sure the bird is nice and dry. Nice to have easy access to meat for lunches, salads, snack, etc.

- Butter chicken - I've made a version of this, but this recipe is very similar. The spices are a tad different, but the great thing about a recipe like this is that you use what's listed as a guide and adjust to what you have on hand and what you like.

- Spaghetti and meatballs - So easy and sooo good. I'm sure you could also make it with shrimp, but I've never tried that. Get a good size squash, maybe double the meat, and you'll have plenty of leftovers. Dried basil works well, too, but try it with fresh basil if you can get it.


- "Everything" Stew - I made this the other night and it worked well. I threw in what I had in the fridge and just guessed on the spices and it worked out nicely. A lot of times stews are 'trial and error' so make one that's your "own".

- Meatloaf - I like his music, too. I've made this a couple times and every time has been different - different combination of meat, different spices, and in the crock pot. Yes, the crock pot. The stove was smoking and everything was mixed, so I found some instructions online and followed it, and it turned out great. And all the times I've made it I save it to eat the next day. For some reason it tastes better chilled/reheated.

**Combine w/ the cauliflower mash.

- Pork loin - Even non-paleo Betsy can attest to the deliciousness of this recipe, or she was lying and being nice. I'm not a fan of mustard but liked this recipe. A must to use the fresh spices instead of dried.

-Lime Crusted Mahi Mahi - I'm making this tonight (assuming the stove won't smoke again), so I'll let you know how it turns out.

**Here's my review. "holy cow that's a lot of cumin!" My mouth was on fire and I had to drink coconut milk to douse the fire. Whew! I had a sweat 'stache and goatee going on. I still enjoyed it and ate everything, but had to chase each bite with a bite of acorn squash. Next time I might thin it out a tad more (even though it's a 'paste') or not spread it on as think. The mahi mahi was a great, mild fish. I'm looking for other recipes to make with it. It was easy to thaw (in the fridge all day) and took a total of 10 minutes under a low broiler.

- Cauliflower mash - Many variations of this recipe. I've made one that uses turmeric and EVOO (no coconut milk). A good side for any meat.

- Sweet potato rounds - I made these over the weekend (pictured in a previous post), and they turned out okay. Only seasoned one side a second time after putting them on the parchment paper, and sliced them a little too thin. And they only took 30 min, so check on them depending on the thin/thickness. Next time I'll slice them a little thicker and be sure to season both sides. I might try flipping them half way through.


(And if you've made (or made and submitted) a recipe, give me a short review I can include here so others have and idea of how it turned out and what changes they could/should make.)


So there is PLENTY you can make so you won't 1.) snack all day, 2.) starve to death.

Also, I'm planning to have a paleo potluck (location, time TBD) near the end of the challenge so we can share our recipes, maybe make some paleo-fied treats (pumpkin pie, 'meat candy', etc), and discuss ups and downs of the challenge. This would include changes to the program, how to adapt it to your everyday lifestyle, slowly adding back in 'bad' foods, etc.


And the video (and transcript) I said I'd be posting will be delayed until the weekend. I need to do a reshoot. Hold tight!