In the previous post of this series, I revealed why we are already in the midst of a zombie apocalypse. Enough of the madness! It’s time to arm yourself with strategies to survive and thrive in the modern world.
1. Avoid Mindless Eating
This is a great tool I got from my good friend and fellow coach Nate Miller. Before each meal, try practicing this mindfulness routine -
Why am I eating?
Is it making me healthy, or is it making me sick?
Is it worth it?
OWN your decisions, and begin to understand your motivations for those decisions. Brain de-zombified!
2. Remove Environmental Toxins
We need to think about our food as a part of our environment. Our environment modifies our genes, our phenotype, and can exacerbate autoimmune and other inflammatory conditions. Your mission – eliminate grains, legumes, sugar, dairy, and alcohol for 4 weeks. Add them back and see how you look, feel, and perform. Health de-zombified!
We’re back this week with another edition of the Human Animal Podcast. I want to say a huge THANK YOU to everyone who is tuning in to listen. Jake and I are still new at podcasting, but we are loving the process of LEARNING to podcast well (something I touched on in my article this week). Thanks for your continued support and we both hope you are getting something out of this.
This week, we start our discussion of Supplements. Supplements are a tricky subject, mainly because there is such varied information about them on the internet, and because they aren’t regulated closely by the FDA. In Part 1, we cover:
How the FDA regulates supplements
How the RDA is determined
What role do supplements play in a nutrition plan
To download, right click on the download link and hit “save as”. Or subscribe to us on iTunes by clicking the big box on the right that says “The Human Animal Podcast.”
Tune in next week for the conclusion of the our supplements series!
The latest post in Stephan Guyunet’s ongoing series about food reward and how it affects obesity (or body-fat set point) is out, and it comes with recommendations for how to lower body-fat. I’ve been waiting for this post for a while. I’ve really enjoyed reading about food reward theory, but was unclear about how to put it into practice. I was more than a little worried that I would have to be even more strict about my food choices. Luckily, that isn’t the case. But before we get to my thoughts on that, let’s do a quick overview of food reward theory for those of you new to the concept.
What the heck is food reward anyway?
“Food reward is the process by which eating specific foods reinforces behaviors that favor the acquisition and consumption of the food in question.”(1) Our brain rewards us for good behavior – behavior that it perceives as positive for our survival – and discourages behavior that it perceives as threatening. As you can imagine, this was quite useful for the survival of our species. Fire causes pain, so don’t touch fire, etc. This same system of reward also extends to food. There are several qualities in food that we are programmed to seek out, such as: fat, starch, sugar, salt, meatiness, absence of bitterness (though we can learn to like this in the right context [i.e. beer]), certain food textures, certain aromas, and caloric-dense foods.(2) In the natural environment, foods that contained a high amount of sugar/salt/etc. would have been very limited in quantity, and prized whenever found. As these food qualities were important to our survival, it is completely natural to crave them. Continue reading →
This is a quick recipe that Valerie whipped up for “Paleo Feast and Treats” night with some of my clients. It’s an easy salad that is delicious on it’s own or over greens (we used baby leaf).
Simply slice cucumber, red onion, and cherry tomatoes, put in a bowl, and then add 2 Tbs of Garlic Olive Oil for every 1 Tbs of White Whine Vinegar (until the veggies are well covered). Top it off with a bit of sea salt, freshly cracked black pepper, and dill, toss it together, and let it sit in the fridge for a couple hours before serving.
Hey gang! Check out this awesome chart on the history of the Paleolithic diet and be sure to pass it along to friends who are interested in learning more about Paleo. I like the graphic and think it gives a nice general overview of a “Paleo” lifestyle, but be careful of the part that says to “Eat your Omega 3 & Omega 6. A healthy ratio is between 1:1 and 4:1.” It’s a little misleading. That’s 4:1 Omega 6 to Omega 3, not the other way around.