Having trouble getting your head round the ways to build a Paleo meal? Perhaps you’re an experienced paleo eater but getting bored? This is the one resource you need…
This post was spurred on by a client who, despite doing well was confused enough to come seem me seeking guidance on the ‘what’s, when’s and where’s’ of the different, high quality, food choices available to those going Paleo.
She was not alone however; common issues with the paleo diet I am asked about are:
Just a quick one about this:
Diabetes, cognitive decline and dementia, heart disease, cancer, Alzheimer’s, poor gut health, stroke…. what if they all had the same cause? Robb Wolf says they do, what’s more he not only has the evidence to support his case, he’s got a plan so you can do something about it.
It’s not often I read a book concerning health and fitness or diet and nutrition that I actually like, but this is one of those rare moments. I was lucky enough to receive a pre publication copy of The Paleo Solution and the author Robb Wolf has done a real top notch job with this book, amongst the highlights we have:
What to have for maximum recovery from training and when to have it
I recently was asked to join James Collier on stage at the BodyPower expo at the NEC for a nutrition Q&A. By way of introduction James is a ex dietician and now a Registered Nutritionist and probably the UK’s foremost specialist nutritionist for bodybuilders. Various topics were covered in the seminars we gave but here is a short excerpt on sports nutrition.
James (in the distance) kicks off going into good detail about the products available to the trainee like whey protein, various carbohydrates. I follow (in the foreground) up talking a little on the timing aspects of the issue. My view is that whilst you should look into things like hydrolyzed whey, vitargo, waxy maize starch etc but keep in mind that the timing dogma often followed “drop the weight and start on the recovery nutrition” is a little short sighted.
So there we go, the sports nutrition question covered from two different angles by two different nutrition specialists:
(starts 20 seconds in)
Two interesting reports from the European Journal of Clinical Nutrition this month…..
GI and satiety
We all know that eating lower GI carb sources is the smart choice, what is being discovered now is more and more info on the actual mechanisms of this contribution to health – as well as the odd suprise.
Glycemic Index (GI) is a measure of the rate at which carbohydrate hits the blood after you consume a carbohydrate containing meal. When you consume a meal with high GI carbs, a significant portion of the carbs are released speedily into the blood….
Is the term good food and bad meaningless? And what does that mean for the so
called super foods?
Many ‘nutritionists’ bang on and on about ‘good’ foods and ‘bad’ food. In my opinion they’re just plain wrong to do this.
The reason is simple: how can any food be good or bad when you don’t know how much of this is being eaten? Is one greasy burger eaten in a fast food place going to effect my health or fitness a year later? No clearly not.
By demonising certain foods you take the focus off the really important factor:
Yes a good whole diet won’t contain that many ‘bad’ foods but on the flip side you can put together a very poor diet that is based on exclusively ‘good’ foods, yes even (*shudder*) ‘superfoods’.
It bares repeating:
There are no ‘good’ or ‘bad’ foods just good or bad diets
Diets can be ‘good’ or ‘bad’ depending upon if they’re suitable or unsuitable for your health and fitness levels, your goals and finally your lifestyle.
Essential fatty acid (‘EFA’) supplements are becoming more popular with interest about more weird and wonderful supplements like krill oil growing. EFA supplements are sometimes necessary for basic health due to the way that our food is produced, and the types of diets we choose, however this is generally a lifestyle choice. Today we generally get far too much omega 6 and far too little omega 3 (also called O3) in our diets. This is bad for a number of reasons Read more..
There are diets for this and diets for that but one thing connects many of them – fat loss. How do you identify a good weight loss diet and what are rules of ANY good weight management program?
The rules of the good weightloss diet.
The diet will…
- Ensure sufficient water, macro, micro and phytonutrients for health as well as sufficient fibre
- Safeguard lean mass (organs, muscle etc) whilst supporting fat mass loss
- Allow sufficient ‘energy’ to exercise well and function from day to day
- Take account of the users health levels and lifestyle
- Ensure lasting results through good health, behavior change (if necessary) and solid long term diet.
There are lots of diets on the market but you must be sure that the one you choose complies to the above if it is going to support healthy long term weight management.
Get more good, interesting, tasty foods in your life, support good health and great body and cut the mess and stress.
(clock design M&Co. 5 O’Clock, Tibor and Maria Kalman)
Practically speaking, which is what this blog is all about, ‘diet’ is only a small part of the nutrition picture, it is also the lifestyle you lead, the types of cooking you like to do or find easy. These are all things that have a huge influence on what goes into your mouth.
When we looked at Batched Training we discussed the methods you would use to switch up your training focusing more on the things that work and saving yourself a LOT of time in the process. Here we’ll try and cover a few ideas that may work for diet and nutrition meaning less time stress and mess but rather a better more interesting diet, better health and a better body.
Batching for those who don’t know is the process of saving up similar tasks and doing them together to save all the time you spend in preparation. If you’re not convinced I have put more examples in the Batched Training entry. With exercise this would be getting to the gym, getting changed, showering, warming up etc. When talking about diet and nutrition you would think about things such as chopping vegetables, cooking, washing up of filling the machine and so on.
Below are some examples of Batching hacks I use in clinic.
Batch one: Food list and food shopping
Put together a lists of foods that you will go through in the week, put in a ‘core’ of good foods; lean meats, veg, pulses, grains, quality dairy etc. This is make things a lot easier, healthier and save you money. You can even go so far as putting together a menu for the week and buying just those foods.
If you’re leading a busy hectic life you need to do one thing first off: buy at least some of your food on-line.
We would all like to be able to shop locally, buying fresh ingredients on the day and you can when you have time but you have to safeguard your diet, this means buying good choices every week including
- Lean meats (pref organic with lots of game etc)
- Lots of fibrous vegetables
- Nuts & seeds
- Tins of pulses, tomatoes etc
- Frozen vegetables as a back up
With on-line shopping not only do you not have to travel there and back (remember your time is money) and by using the proforma shopping lists from you account to make it an almost one click experience, even more time saved. By using tools like MySpupermarket you can even save money filling your basket and comparing the supermarkets.
So time and money saved.
Batch two: Food preparation
I am a big fan of chopped frozen veg for busy people. If it’s a choice between that and not eating veg then go for it. When your shopping arrives you can take 10 mins to dice up a load of veg and meat , divide into usable portions and freeze for use later in the week. Seems stupid but this will save LOTS of time.
Batch three: Cook up a load of meals all at once
Did you know you can cook more than one meal at once. Obvious I know, but you’d be surprised the amount of people that haven’t though about this. Dedicate 90 mins somewhere in the week to cooking up a load of stews, stir fry soups etc and store them in the fridge and freezer to eat through the week.
You can also use the double dinner trick as well; just cook twice as much as you need and take to work the next day (if office politics allows!), it’s simple, obvious buy most people forget about this. Of course it works better for some dished than others – scrambled eggs would not be a good choice here!
This also works for portion of protein like chicken breasts, salmon etc. Cook them all at once and store for use in other dishes.
The ‘Pret Audit’: batching your lunch fact finding and decisions
Go to the 3 nearest sandwich shops to work, select 4 dishes that comply to your needs for example; maybe you’re carrying a little too much weight and need to cut down on carbs and/or fats and need to up the protein? Write down the choices (that is very important) and keep this list in your desk draw.
When at work with no food from home look at the list make your selection (a 1st and 2snd choice from the same place) then leave to buy it.
Batch five: Supplements
In an earlier blog I discussed the types of Supplements people may use in the context of a busy but healthy lifestyle. Many people use these proteins, vitamins, fish oils, herbs etc but most have trouble remembering to take them every day. By dividing them down into packs using small ziplock bags containing all the pills and capsules for each day you can just grab and go in the morning confident in the knowledge that all you need is there.
This also works for protein powders as well though by simply having a tub at work in the desk draw and one at home there’s little need for this.
The above hacks swing between really obvious, a bit geeky and simply really boring but they do work. I encourage you to give them all a god for just 2 weeks (the second week is where the magic really kicks in) and see how much time this frees up leaving you to enjoy life and not be tied to the cooker