I had the pleasure of spending all day Saturday in Monrovia, CA attending a “Paleolithic Nutrition” Seminar. You know, the whole “eat like a cave man” deal. Meat, vegetables, nuts, seeds, some fruit, no sugar and lots of “psuedo-science” to back it up. The Robb Wolf nutrition seminar was an like an 8 course menu. The first few dishes I was hungry for, the next few you managed to take down, and by the end you didn’t really care what was on your plate because you’re full and you just want to get the hell out of there. It was classic too much information packed into too little time. While the content was excellent, the environment and format left me with a bad taste in my mouth.
The premise is this: Eat like a cave man (paleolithic: before agriculture) because those are the foods that we are genetically built to digest, absorb, and utilize as fuel. Don’t eat the Neolithic foods: Agriculture, i.e., grains, dairy, legumes (bread, milk, beans) as they have compounds that we (the vast majority of the world population) cannot adequately digest. By eating these neolithic foods, you are setting yourself up for poor insulin control, systemic inflammation and severe gut damage. If these conditions exist in the body long enough, and depending on where your genetic weaknesses lie, you have the potential to adapt any number of preventable diseases, including diabetes, heart disease, cancer, autoimmune conditions and you will be over fat to boot. If you’ve read any of my blog posts, then you know that this is right up my alley. I love this stuff, believe in this stuff, and know that Robb is right on the money. I stumbled upon his blog about 6 months ago and am excited about what he’s sharing because he is able to dissect the science behind why eating this way works, and also puts it into real world application. There’s far too many nutritionists/doctor’s/etc. touting the Standard American Diet (SAD Diet) with no practical success to support their claims. Robb proclaims that if you just give it a shot, you should look better, feel better and perform better AND you’ll have the blood profile to back it up.
Robb Wolf is that guy. You know, smart, funny, athletic. No, I don’t have a man crush on him, but he is a charismatic dude. He’s got a background in chemistry and spent several years researching and learning from the father of “The Paleo Diet”, Dr. Loren Cordain. He uses big words and is clearly passionate about what he preaches. He owns a gym in Chico, CA called NorCal Strength and Conditioning which apparently began as more of a Cross-fit type gym and has evolved into a much broader practice. With the cross-fit type environment being as “community oriented”, or cultish as it is, his nutritional underpinnings have spread globally within the cross-fitter world. Hence the seminar being held in Monrovia of all places (home of a cross-fit affiliate). Robb’s on a bit of a world tour giving his nutrition seminar (at other affiliate locations) which seems to be partly to help educate and partly book promoting, as his Paleolithic Solution is due for release any day now.
The content covered in the seminar was excellent and necessary to help understand the complexity of the subject at hand. He did a good job of covering the basics of how hormones, digestion, health and performance are affected by the foods we eat. Additionally, Robb placed a strong (and very appropriate) emphasis on addressing lifestyle factors, like sleep, under/over-exercising, work stress, emotional stress as being confounding variables in the whole “get healthy, get lean, improve performance” ideal. Nutrition alone will not cut it. This could have easily been a week-long seminar for health practitioners only. With that said, there’s a fundamental problem when you combine nutritionists, trainers and coaches with the lay population and try and teach them the same material…in only 8 hours. Couple that with endocrinology, digestive systems function, some really big words and not enough pee breaks and you’re gonna have an uprising on your hands. It also perturbs me when I look over and see a lady knitting during the class. I probably should have known better than to attend an “open to the public” nutrition seminar. I’ve been studying this stuff for years and some of it was still over my head. With the shear amount of information, I found myself wondering how the other people in the class could possibly even begin to understand the information being spewed. It became clear by the end of the day, that many people hadn’t grasped the concepts Robb was projecting as numerous questions came out that had been covered ad nauseaum and seemed obvious given the whole paradigm of paleo nutrition.
Rob says: “minimize fruit consumption and liquid meals for body fat loss”, someone asks, “What about fruit smoothies?”
Rob says: “avoid sugar and artificial sweeteners”, someone asks, “What about honey? What about Stevia?”
Hello people?! Stop trying to rationalize your own dietary quirks and just try it. All he’s asking is for you to try it. It’s like people selectively choose what they want to hear and then get pissed when the guidelines don’t conform to their desired food choices. People attend these classes so they can say they “know” what they’re supposed to do, then they sit on their ass and don’t do and bitch about being fat. It’s like saying, “show me the research that say’s smoking cigarettes is bad for you.” Isn’t it frickin obvious? Take a look around, we’re sick and fat. It seems to me we should be doing the exact opposite of what everyone else is doing. We need to move away from this agrarian approach to nutrition and get back to basics. Just give it a try.
Ok, I’m off of my soap box. Robb Wolf knows his stuff. He’s almost too smart to be able to effectively relay this information to the lay population. It’s too much to expect people (even trainers) to understand even an inkling of how these paleolithic foods effect the body, especially from an endocrine or pathophysiological approach, in a 1-day course. However, it is a good way to sell books, as I’m hoping that this will be a much better medium to break down exactly why grains, legumes and dairy do not belong in the human diet, exactly how to go about removing them, and exactly what the positive effects will be. The paleolithic nutrition seminar would be more appropriate for a qualified group of people, but regardless, is great information for everyone to have the opportunity to hear. Robb is doing great things for the field of nutrition and should you get the opportunity to hear him speak, jump on it. You may not understand a damn thing, but he’s pretty frickin’ funny none-the-less!
There are a couple assumptions that people make in regards to shopping at Whole Foods:
1) “I can eat whatever I want since I am shopping at Whole Foods”
2) “I will not shop at Whole Foods simply because it is too expensive”
These are two arguments that I hear frequently and that need to be addressed. Don’t get me wrong here, I am by no means a Whole Foods zealot and receive no financial kick-backs for promoting the store, but simply want people to understand that while eating healthy takes work, it doesn’t have to be terribly difficult or expensive.
#1) Not everything at Whole Foods is healthy: yes, i know, shocker right? “Wait, you mean that organic, vegan, gluten-free, fat-free, caramel covered cinnamon bun with agave dipped candied pecans isn’t good for me”?
I’m not sure what it is; maybe the displays, maybe the neat little packaging, or just the shear variety of foods available, but Whole Foods does a great job selling food. And just like any other grocery or retail store, the more they sell the better they do. They will not go out of their way to promote their organic peaches vs. their chocolate covered almonds (both of which are fantastic I might add!). You as the consumer have to understand what to look for and have a plan in place before you walk in that door. This will keep you from getting lured into the outrageous salad/hot food bar, ensure you avoid the nifty pre-packaged everything, and also save your waistline (and packet book) some trouble.
How to Know What’s Healthy?
- Produce: Look for local and/or organic signage (organic produce has a sticker number that begins with a 9).
- It’s always best to stick to seasonal fruits and veggies, as they are the freshest. Ask one of the produce employees what’s in season.
- Meat: All the meats at Whole Foods are at the very least hormone/antibiotic free, but look for grass-fed, organic, and free-range.
- Dairy: I don’t recommend consuming too much dairy, but if you do, at least buy organic and go for raw milk products if you can find them. It should say: “unpasteurized”.
- Avoid all grains, including gluten-free grains: I touched on this in my last blog article. You can save a TON of money and the health of you digestive system, by eliminating the grains from your diet. Replace those grains with more quality protein, vegetables and some fruit, and you will be saving money, losing weight and feeling better in no time.
#2) Eating Healthy Does NOT have to be Expensive: Usually the people that complain to me about “how expensive” Whole Foods is, are the same people that have just upgraded to the newest BMW and reside in multiple states throughout the year. And just so we’re clear, if it’s more than 2000sq. feet, you can’t call it a “cabin”. Let’s get your priorities straight people! You can’t put a price on your health.
How to Get Out Without Spending your “Whole” Paycheck:
Have a plan: Make a list before you go. Make it your mission to stick to the list.
Avoid the pre-packaged foods: This is where they get you. If you want to save money, you will need to buy in bulk and cook yourself. If you want to buy the packaged nuts, pre-made meals, gluten-free crap, and fancy “bubbly” drinks, then you will be spending extra money.
- Find Specials: You can usually find products that are on special. For example, normally raspberries are at least $4.99 for a small pack. Right now, their $2.99. Buy a whole bunch and freeze some if you want. You can also shop for cheaper cuts of meat, like ground beef instead of New York strip.
- Stick to Real Foods: Meat, veggies, nuts, seeds, healthy fats and some fruit. That’s all you need.
- Shop Around: Maybe you need to get some foods at Trader Joe’s or maybe even Costco.
Just accept the fact that if you want to eat healthy, Whole Foods will have some options for you. And if you want to spend a ton of money on “food”, then they will also have options for you. Be proactive about your food. Buy in bulk and learn how to cook a few meals. Do your homework and plan ahead. And be realistic about your budgeting…which do you need more, that $50 bottle of wine, or that grass-fed steak?
Hah! I bet you didn’t see that coming did you? It seems that this plant-derived food, which has been consumed for thousands of years, may actually serve to improve health…and tastes pretty damn good too.
Chocolate is rich in antioxidants called flavonols, which, in addition to making us feel good, help protect our arteries and reduce inflammation. Chocolate can be especially good for women that experience strong menopausal symptoms: It can help repair the uterus as well as help decrease menopausal symptoms by diminishing the effects of oxidative stress. It seems that chocolate, when eaten correctly (see below) stimulates the oralphalamic tract in the mouth. This sends hormone-stimulating signals to the brain, producing feel good chemicals like endorphins and encephalons, which are 20x stronger than morphine. The production of these hormones has been shown to help decrease blood pressure, increase mental outlook and overall feelings of well being. HOWEVER, before you go suck down a bag of Hershey Kisses, you’d better have a look at the rules for eating chocolate:
RULES FOR CHOCOLATE
1)THE DARKER, THE BETTER
The darker the chocolate, the better it is for you. Aim for at least 70% dark chocolate and try and get organic. The darker it is, the more bitter it will be. Stay away from milk chocolate products. They will not have the same positive health benefits as dark.
2) KEEPIN’ IT REAL
Look for minimal ingredients and stay the heck away from high-fructose corn syrup or other ingredients you can’t read. The fewer the ingredients on the label, the better it is.
3) LESS IS MORE
Stick to small servings (15-30g/0.5-1oz) at a time and only once per day. Menopausal women can have up to 4 servings/day assuming they are exercising daily.
The best way to consume is to buy a small block and shave off slices with a cheese grater. Take a slice and press between your tongue and the roof of your mouth and allow to melt. This will optimize the neurolingual effect of the chocolate on the brain and create feelings of satiety without eating the whole block.
References:
http://www.cnn.com/HEALTH/indepth.food/sweets/chocolate.cravings/index.html
http://ptinyourpocket.com.au/archives/104
A recent article in the Wall Street Journal suggests that for those who are not sensitive to gluten (a protein in wheat, rye and barley), giving it up, will not help with weight loss. The author’s point is that replacing gluten containing grains with “gluten-free” products will simply replace the empty calories that one would normally consume. She emphasizes that this can not only blunt any weight loss attempts, but can also lead to lower vitamin and mineral absorption, leaving people more significantly depleted.
The title of the article, “Giving Up Gluten to Lose Weight? Not So Fast”, is terribly misleading, as only the first paragraph mentions the excess in carbohydrates and replacing one bad food choice for another. Thus, despite overall good content, the title suggests that it is not necessary for people who do not have an allergy or sensitivity, and the only way to know is to get tested.
The truth of the matter is that giving up Gluten containing grains can be incredibly effective for weight loss, not only for celiac disease and wheat allergies, but for anybody. With an ever increasing body of research to suggest that more and more Americans are becoming increasingly sensitive to wheat containing foods (including rye and barley), it should become commonplace for people to eliminate not only gluten containing grains, but all grains. While gluten-free products, as the author points out, are beneficial for those that have an allergy or sensitivity they will not help with weight loss as people are still consuming excessive grains, gluten-free or otherwise. There are 2 problems with this:
1) GRAIN CONSUMPTION CAUSES UNSTABLE BLOOD SUGAR
People are consuming too many carbohydrates in the form of refine grains (bread, pasta, cereal, cookies, etc… This creates eradic blood sugar fluctuations, leading to insulin spikes, insulin resistance, excessive body fat storage, and eventually metabolic syndrome.
2) GRAIN CONSUMPTION IS PRO-INFLAMMATORY
Testing via blood and biopsy can only go so far. While the quality of the tests are improving and we are seeing the number of people who are “reactive” to gluten increase, they are not the only way to diagnose. It is my belief that all people are sensitive to gluten containing grains, and that no grains are necessary as part of a “healthy” diet. We cannot adequately digest grains, especially the highly processed grains of today. They are vastly different from those of our ancestors and wreak havoc in our digestive system. Inability to adequately digest foods creates inflammation (immune reaction) in our body. The symptoms vary from person to person, but can effect every cell, tissue, organ and body system. Inflammation in the gut leads to “leaky gut”, or immune reactions to other foods we eat because the “leak” through the intestinal wall because of a suppressed mucosal barrier. This leads to other symptoms, sickness, disease, weight gain, pain, etc…
THE WAY TO EFFECTIVELY LOSE WEIGHT IS TO HEAL THE GUT!
Time and time again, I consult with people that have tried every diet, killed themselves silly in the gym, restricted calories, taken supplements, and cannot get rid of that excess body fat. They are stressed, tired and eating crap food.
THE ANSWER? Get rid of the inflammatory foods: Gluten containing grains especially!!!! This WILL help you lose weight.
We simply do NOT need grains in our diet. Stick to meats, vegetables, nuts, seeds, healthy fats and some fruit. That’s it! Eat like a cave man and watch the pounds melt away. You will feel better, have more energy and heal your body.
Just because you’re “gluten-free” doesn’t mean you can go eat all the gluten free cookies and bread you want. This is not real food. The way to 1) Get Healthy, and 2) Lose Weight (IN THAT ORDER) is to eat real, whole, quality food that our ancestors ate. Keep that in mind next time you reach for that gluten free bagel, and maybe opt for an omelet instead.
A recent article in The Scientific American offers up even more evidence that saturated fats may not be the culprit linked to heart disease, rather, refined carbohydrates. YES! (This is me fist pumping) I have been preaching this for years, and finally some reprieve.
“Eat less saturated fat” has been the take home message from the US government for the last 30 years and we have listened. While Americans have dutifully reduced caloric intake from saturated fat since the 1970’s, the obesity rate has doubled, diabetes has tripled, and heart disease is still the country’s biggest killer.
It seems that we have implicated the wrong macronutrient this whole time (or, there was too much money to be made on promoting grains as “heart healthy”). In March the American Journal of Clinical Nutrition published a meta-analysis—which combines data from several studies—that compared the reported daily food intake of nearly 350,000 people against their risk of developing cardiovascular disease over a period of five to 23 years. The analysis found no association between the amount of saturated fat consumed and the risk of heart disease. More recent research indicates that not only is saturated fat NOT bad for you, but carbohydrates (bread, pasta, cookies, cakes) could actually be worse. In numerous studies, those that consumed the most carbohydrates weighed the most, had the highest risk for diabetes (47%) and were more likely to suffer from heart disease.
This is a major breakthrough as I see it in helping disseminate the popular belief that “whole grains are good for you”. I have first hand knowledge, both from personal and clinic practice that the elimination of refined grains is one of the “healthiest” things that someone can do for himself or herself. In addition, making sure to consume enough quality animal fat can help regulate hormonal imbalances and improve energy levels and actually reduce body fat.
“So the next time that bread and butter plops down at the table, consider for a moment that the butter may actually be the more healthful component.”
In Health,
Ben Brown, MS, CSCS
