Introducing...the Paleo Diet

Mmm, protein.

This blog mentions "eating paleo" many times, and I want to take a moment and explain what that means. Here's an abbreviated definition from www.thepaleodiet.com

The Paleolithic Diet ("Paleo" is a common abbreviation) is based on eating foods that our Paleolithic ancestors ate. The "Paleolithic" refers to the Paleolithic Age, which is a formal time on Geologic and Archaeologic Time Charts from about 2,600,000 years ago to about 10,000 years ago.

1) The vegetable sources were:

· Plants
· Roots and tubers
· Berries
· Fruits
· Nuts

2) The animal sources were:

· Wild terrestrial animals
· Insects
· Fish and seafood
· Fowl and Eggs

Mmmm, insects!!

Just to clarify, this diet does not glorify the paleolithic period as a time when humans lived the best life possible. We all know they lived short lives that were threatened by large predators and harsh living conditions. However, it was a time before fast food, big Ag, convenience, laziness, and hype created so many of the "food products" and fad diets that are making us unhealthy today.

I'd like to start by looking at the types of foods this diet does NOT include, because that's what ultimately defines it.


Grains
Even if your organic hippy bread is full of heady seeds and grains, it can't match up to veggies in terms of fiber and vitamins. It's hard to grasp at first: iconic, biblical, symbolic bread is not as healthful as we think. Bread, bagels, muffins, etc. will jack up your glycemic index, which can cause insulin resistance, which can lead to type 2 diabetes and a host of other chronic diseases. Ever feel sleepy after eating a sandwich, then hungry shortly after? Fatigue followed by hunger is simply guaranteed when you eat grains. They will never make you feel as full as lean protein and veggies.

Dairy
Us women who need calcium might find this hard to believe. However, calcium can also be found in leafy greens (in higher concentrations), and it comes without the fat and possible hormones that are in milk. The following is an explanation from Loren Cordain, Paleo diet expert.

"Bone health is substantially dependent on dietary acid/base balance. All foods upon digestion ultimately report to the kidney as either acid or base. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, meats, and legumes, whereas the only alkaline, base-producing foods are fruits and vegetables.

Because the average American diet is overloaded with grains, cheeses, salted processed foods... it produces a net acid load and promotes bone de-mineralization. By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance."

Have I lost you? Just remember that calcium is depleted by a high acid diet. Hold on to your calcium! Keep your acid/base ratio in balance by eating veggies and lean protein.

Refined Sugar
You know, the kind that went to prep school and has mastered the art of etiquette. Duh. We know sugar has no nutritional value, causes a dangerous rise in blood sugar levels, a wide range of health problems, chronic diseases, causes cavities, is addictive, and makes us fat. Enough said? I think so.


Processed foods
Steer clear of processed foods. They're often high in sodium, and contain many chemical ingredients and preservatives, hydrogenated oil, MSG, and other mysterious unknowns that aren't exactly healthful. Sure, many processed foods are trying to get your attention these days by coming fortified with all kinds of vitamins, but no matter what, they won't measure up to the nutritional benefits of whole foods. It just goes to show how nutritionally diluted these foods were to begin with if they needed to be fortified.

Legumes
There are two reasons why. The first is they need to be cooked to be eaten, which our paleo ancestors did not do (they're poisonous if eaten raw). The other reason involves more science. Here's why, from www.healingcrow.com

Beans have been touted as the healthy protein alternative to meat. The fact that they can cause gastrointestinal distress should be enough for our concern. Legumes are high in lectins, protease inhibitors, and phytates. Lectins are proteins that bind carbohydrates, been identified as being inflammatory and toxic, and have a casual relationship with auto-immune diseases such as rheumatoid arthritis, Type I diabetes, and lupus. Phytates or phytic acids, have been shown to inhibit the absorption of minerals such as calcium, magnesium, iron, and zinc in the digestive tract. Furthermore, the presence of protease inhibitors interferes with the breakdown of proteins into amino acids.

That is pretty shocking information (except for the gastrointestinal distress part). However, I think this is one of the least detrimental choices to make when getting started. If it comes down to cookie vs. lima beans, you know which one is better.

I'm not an absolutist with this diet. In fact, I think it's just about impossible to eat a 100% Paleo diet, and I'm not sure I want to do that anyway. So while I love the concept, I still consume some no-no's in small amounts. (Girl needs milk in her coffee). I know this will cause inflammation with some CF'ers who believe the diet should be followed strictly, because not doing so is just a waste of time and doesn't count. However, the smidgens of dairy and sugar that make their way into a one's meals, mostly as condiments, aren't enough to outweigh the benefits of the lean protein, fruits and veggies that make up the majority of their diet. The best way to make progress is to make some allowances at first. Otherwise you're likely to get angry, give up, and start an ANTI-Paleo campaign. A diet that merely resembles Paleo eating is already a huge improvement.

So the steps might look something like this:

Step one. Learn what it is. I grant everyone permission to be skeptical. But if you are, I insist you read more, and learn WHY.


Step two. For the love of God eat more vegetables. If you're an adult, you should, even if you don't like them. You can and will learn to like them, and in doing so, will become stronger and healthier. It makes sense that as adults we learn to execute discipline with grace, and eating more vegetables is just about the simplest way to do that.

Remember your mother, cheerfully serving you a pile of steamed broccoli, chirping, "eat your veggies!" Jeeze, so much power and truth in that phrase. Who knew?

There's a great deal to learn about the Paleo diet, including what you can eat and why. Check out my links or stay tuned for more information. The diet is daunting and seemingly limited, but that's no reason to not try it. Chances are if you're doing Crossfit, you can do this diet.

This blog is all about achieving progress and reaping the benefits without being obsessive. That means not rejecting this diet because it tells you what you don't want to hear, AND not taking this diet so far that you're unable to relax and occasionally enjoy the occasional splurge without guilt.

Which brings me to Step three: Don't get all preachy.
This is not about using food (or CF, or strength, or your own progress) as a vehicle for superiority. Amen!

Paleo Recipe: Butternut Squash Soup

In addition to being paleo, this recipe also happens to be vegetarian, and if you skip the butter, vegan. Use any kind of squash you like, they all taste great. (As you can see in the photos, I used a combination of acorn and butternut). The only thing this soup lacks is lean protein, so be sure to include something on the side to create a fine-tuned meal.

This recipe is based on Alton Brown's recipe for squash soup on Good Eats. Guess we could call this Better Eats.

(What is paleo? Visit the link I've posted for a quick summary).

Ingredients

• 6 cups (about 2 large squash) seeded 2-inch wide chunks butternut squash
• Melted butter, for brushing
• 1 tablespoon kosher salt
• 1 teaspoon freshly ground white pepper
• 3 cups vegetable stock
• 4 tablespoons honey
• 1 teaspoon minced ginger
• 4 ounces coconut milk
  
• 1/4 teaspoon nutmeg

Directions

Preheat the oven to 400 degrees F.

Brush the flesh of the squash with a little butter and season with 1 tablespoon salt and 1 teaspoon freshly ground white pepper. On a sheet pan lay the squash flesh side up. Roast for about 30 to 35 minutes or until the flesh is nice and soft.

Scoop the flesh from the skin into a pot and add the stock, honey, and ginger. Bring to a simmer and puree using a stick blender. Stir in the coconut milk and return to a low simmer. Season with salt, pepper, and freshly ground nutmeg.

In my opinion, you can't have too much white pepper and nutmeg. It gives the soup a delightful spice and flavor.

Bursting the Exercise Bubble

All this talk about the economy has me thinking about limitations, how we lived without any sense of limitations for a very long time until one day, sometime about a year ago, the bubble popped, or at least, quickly deflated.

It became clear that not everything (i.e., finances, housing values, salaries) can increase exponentially. Like with beanie babies and designer purses, we are reminded that a sound economy and a fair amount of hype can drive up costs. Soon everyone is frantic. We've got to buy a house (or those beanie babies) asap! Just think of how much they'll be worth in 10 years! Then the bubble pops and we realize we won't be paying our childrens' college tuition with our collection of stuffed animals.

During my gym days, I thought length of time determined the value of a workout. I watched the clock and didn't feel satisfied until I'd put in at least 60 minutes at the gym (30 minutes of cardio, 30 minutes of weight lifting). Some days I spent almost two hours in the gym and duly patted myself on the back for doing so.

If my thinking were true, if time equaled results, then there would be no limit to how long I could work out. I could increase my workouts by 15 minutes every week for infinity, but would I actually become stronger?

I'll never forget the day I was at the gym, stretching on a mat, when a girl my age came over and began doing push-ups, just banging them out, one after another. I was jealous. Why couldn't I do that? I worked out 6 days a week for an hour at a time, and I could barely squeeze out a SINGLE push-up!

Don't get me wrong, I've never left the gym regretting a long workout. But I dreaded it--not because it was challenging, but because it was boring. Seeing that girl do push-ups made me realize my routine wasn't paying off.



I quit going to the gym over a year ago and I don't miss it. While I don't belong to a CrossFit gym, I've been able to learn about the program and reap the benefits at my fiance's garage gym, where he's acquired a nice collection of basic workout equipment. He's lucky because he has the space, which I understand many people don't have. However, there's still much to be done at home.

For example, I used to do CF in my little apartment in North Carolina. I started by doing sprints in the neighborhood, and then incorporated push-ups, sit-ups, burpees, and squats. I bought a used set of weights (a full size bar, 2 dumbbell bars, and100 pounds of plates) and began doing front squats and push presses. I searched the CF website for new movements that I could do without shattering a window or puncturing the ceiling. I also incorporated my own interests, and kept doing yoga at least once a week.

The cardio theatre. Inspires boredom and anxiety at the same time.

I was liberated! Liberated from paying for a gym membership (and the fuss that goes with it; parking, cost, crowds, etc.). Liberated from feeling obligated to spend 60 minutes at the gym every night. Liberated from false limitations and the illusion of progress. I can actually do pull-ups and push ups now(not very many, ahem, but still) which I couldn't do before. I can't blame the gym for that, I know. But I can say the atmosphere of large commercial gyms makes it difficult for most people to learn new movements in a public place. It also discourages most people from really pushing. I mean really really pushing. Maximum output equals maximum results, but if getting red in the face embarrasses you, you probably won't work that hard in the gym.

One day I plan to join a CF gym. I look forward to meeting other CF'ers and becoming a part of a community of people who enjoy challenging themselves. For now, I enjoy the program at home and at the garage gym. It's affordable and personal, and just what this girl needs to make progress. I encourage everyone to at least consider what they can do at home. The simple act of changing your atmosphere will encourage you do try something different, and your body will respond.

Thrusters and Push Press

They sound different, but the movements are similar enough to confuse me. Sometimes I get a stubborn block against learning these movements, and for months now I've been confusing the thruster with the push press.

Last night, in fact, I did "Fran" and realized afterward I had been doing push presses instead of thrusters. No wonder I finished the workout in 5:50!

Thrusters
The best term to make fun of for those who don't work out. For those who do work out, this exercise is a powerhouse, a one-stop-shop.

CF girls: it's probably best to start with dumb bells or a stripped bar. Here's a video of a lady doing some calm strong thrusters with dumb bells. Notice the ball underneath, this helps her squat just deeply enough to tap it with her toosh. Then back up again.



Push Press

A nice video of some CF ladies demonstrating the Push Press.




These movements are just some of the many you can do at home, with your own weights. This blog is ALL about doing exercises that optimize time and results and liberate you from the sissy machines at the gym.

That's right, I said it!

A great way to get started with CF is to incorporate exercises like this with running, rope, sit-ups, push-ups, etc. Mix it up, and put yourself on the clock, and you'll be getting a stellar workout. Without the gym!

The Magic of Massage, and Tennis Balls

One great thing about CF is how it encourages us to push beyond our limits and feel incredible benefits afterward. But every so often I over-do it and get minor injuries, knots or stresses that nag at the body and eventually interfere with progress. I'm sure I'm not alone.

When injuries arise, it's hard to figure out which exercises cause the pain. In one week a CrossFitter performs an extraordinary variety of movements.

When pain strikes, I often flee to a masseuse and chiropractor first, hoping the two will compliment one another and provide a complete solution. But it's hard to find a good masseuse, someone who is both skilled and a good listener, and best of all, familiar with athletic injuries. My last masseuse was a women who responded to my worries over injuries with "mmm hmmm" and kept lubing me up with bio-freeze and giving me a light once-over.

Recently, I've had persistent back pain that has kept me up at night. I began looking at our bed as if it were a torture devise. I woke up four or five times every night stretching and trying to rub my own back. No position was comfortable.

I stubbornly kept doing CF everyday and just hoped it would go away, but after two weeks the pain remained. I called another masseuse, crossing my fingers for someone who would be more in touch with their customer. I was given a very decent 30 minute "express massage" which focused exclusively on my back pains. The guy was good, he listened to my comments, focused on the problem, and gave me exercises to practice. When he was rolling around on the floor in his socks, trying to demonstrate exercises I could try, I knew he was someone I could trust.

I was told not to lift weights for two days in order to allow the massage to make its full effect, and to not confuse the muscles with mixed messages (relax! now contract!). I don't like taking time off, but I actually listened this time. I was desperate for a good night of rest.

But the best advice he gave me was to go home and find two tennis balls and lay on top of them. The balls work under the body's weight and breath which helps them nudge the muscles just like a well-meaning hand. The trick is to get them to hit the right spot and then gently roll around and breathe deeply. Try putting them into a tube sock and tying the end with a knot to help keep them in place (one on each side of your spine, but NEVER ON the spine).

This feels amazing! It puts you in control of where and how you receive pressure, it relieves your boyfriend or girlfriend of masseuse duty, it keeps you you from dislocating your shoulder while trying to massage your own back, AND it's practically free! (I'm terribly horribly embarrassingly awful at tennis, so it was no problem for me to find a canister of balls that aren't going to be used for their true intention).

Of course, there are products out there that mimic the effect of the tennis balls. These are conveniently designed for easy use. Most of all, tools like these are essential for those of us who work out regularly and like to push. Sore muscles are a rewarding sign of progress but they deserve therapy and attention. It's the only way to get your ass back in the gym a little faster.

Adjustable Thoracic Shiatsu Roller

Adjustable Body Shiatsu Roller

http://www.shiatsubag.com/main/page_shiatsumd.html

Modifying WODs

WOD stands for Workout of the Day. It's a fun acronym used to describe the anti-routine, the daily pain and torture posted on CF's website or delegated at your local CF gym.

Read one description of a WOD and you'll probably laugh until you have tears in your eyes, or slowly back out of the room on your tip-toes.

But stay calm because WODs can be scaled, i.e. made easier, for real people like us!

Enter Brand X, an embedded link on CF's website that provides different versions of the WOD based on their clever scaling. Think dogs, because you're going to be working like one: pack, porch, puppies, and the (non-doggish) buttercups. There's no shame in any of these levels!

It will take a few workouts to find out just how weak, er, strong you are. I find that the puppies workouts fit pretty well, although not always. Sometimes they're waaaay harder than you thought they'd be, or they're a bit easy because, you know, you're not nauseous or dizzy enough afterward.

Anyway, this entry is about allowing yourself to change WODs and even change the Brand X workouts so they fit your abilities. Below is the workout from 9/9/09. I had to modify this a good deal, and in doing so, had the perfect workout.

Wednesday 9/9/09

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

Okee! Let's see how we can scale this one down. Below is what Brand X recommends for the porch and the pack.

The Porch:
Four rounds for time of:
100 ft Walking lunge, carrying 20-25 pound dumbbells (Yikes, a bit too heavy maybe. But I'll try it).
24 inch Box Jump, 20 reps (Ok).
20-25 pound Weighted pull-ups, 10 reps (What? No way).

Pack:
Three rounds for time of:
100 ft Walking lunge, carrying 15 pound dumbbells (I don't have 15lb dumbbells).
20 inch Box Jump, 20 reps (Ok).
15 pound Weighted pull-ups, 10 reps or 35 reps no weight (35 reps no weight assisted is doable, BUT because of the rough nature of my pull-up bar, I'll most likely get a blister).

So what's a CrossFit girl to do? Mix and match, and get creative. Just keep it diverse and challenging.

Three rounds for time of:

100 ft Walking lunge, carrying 10 pound dumbbells (I did the first round with 25lbs and quickly substituted the 10lb dumbbells. I'm still hurting.)

20 inch Box Jump, 20 reps (I used the bench I have, which is not 20 inches.)

15 pound Weighted pull-ups, 10 reps or 35 reps no weight (Neither. Instead I did 10 pull- ups, no weight, no assistance. And no blisters!).

I don't think there's anything wrong with adjusting an already adjusted workout, as long as you're not going too easy. If you work out at a home gym you might not have the equipment needed to do every WOD. That's also ok! Recreate movements with a similar exercise. Either way don't compromise your workout for comfort. Keep it diverse and challenging, diverse, and challenging.

New Shoes: The Nike Free

The other day a large box came in the mail. It weighed almost nothing, maybe 2 pounds if I had to guess. Who sent this box of air? Although my fiance and I were expecting new pairs of Nike Frees, I thought this must be something else. There's no way two pairs of shoes could be inside...

The Nike Free seeks to simulate barefoot running. Wikipedia describes the scaling, "The Nike shoe scale goes from 10.0 to 3.0 with a '10' being a fully supportive shoe, and '0' being completely barefoot."

It takes a strong foot to endure barefoot running or even the simulation of barefoot running, so it's recommended you start with a thicker sole and work your way to thin. I have a 5.0 and they are just right. My feet are adjusting, but I'm not uncomfortable.

The sensation of these shoes compared to a fat-tastic bubbly running shoe is surprisingly pleasant. I feel as I've been taken back to the basics with a shoe that allows my foot to roll gently from heel to toe. The rolling is smooth and uncomplicated, the shoe light and airy, the fit is snug, and there's little room for rubbing or blistering.


Be prepared to feel the ground you are running on, rather than feeling protected from it by inches of gel, nodes, and padding. There's something refreshing and literally grounding about this as it reconnects the runner to the earth.

A short article about the creation of the Nike Free. http://www.fazeteen.com/winter2004/nikefree.htm

Did I mention they come in some kick-ass colors? You can even design your own color scheme. Sassy!

A Somewhat Paleo Recipe: Mini Meatloaves!

I recently fixed one of my favorite go-to, mostly-but-not-all, paleo meals. This tastes great after a hard WOD. A little work is involved but I've streamlined the recipe as much as possible. (You'll notice the ingredients and measurements are simple).

Help Wikipedia! What is the paelo diet?

"In common usage, such terms as the "Paleolithic diet" also refer to the actual ancestral human diet.^[1][2] Centered around commonly available modern foods, the "contemporary" Paleolithic diet consists mainly of meat, fish, vegetables, fruit, roots, and nuts; and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils.^[1][3][4]"

Following this diet can make a person feel tremendous, especially coupled with regular CF workouts. Even a diet that is close to the one herein described can make a difference. I recommend starting with small changes and then slowly cutting down on the "bad" stuff, the not-so-helpful foods. So yeah, there may be too many sweet potato fries on that plate, but they are loaded with nutrients. Maybe next week I'll try some kale...

Ingredients
Two packages of your preferred ground meat (beef, lamb, turkey, pork, chicken, etc. I like turkey and chicken together).

1 egg, beaten

1 tablespoon soy sauce

1 teaspoon Worcestershire sauce

1 medium onion, grated

7 or 8 leaves of sage, chopped

Coarsely ground kosher salt (as desired)

1 cup bread crumbs

Chop it all up and mix it together, breadcrumbs last. Form mini-meat loaves to the size of your choice. Mine come out a little bigger than a deck of cards. This is good for zone proportions. If you want to, weigh them on a scale to get your proper zone blocks.

Heat some oil in a pan and brown them on both sides. Then bake at 400 degrees for about 15 minutes. This is a method used by Rachel Ray. It frees up a unit on the stove that can be used for cooking, and is a good multitasking technique.



Sauces are yummy but usually heavy on dairy and salt, so I serve the meat loaves plain and with a big pile of veggies. I usually make steamed broccoli and some form of sweet potato. This makes for a colorful and well-rounded meal.

Getting Started

I threw a few hissy fits before I truly gave in to CrossFit. I didn't understand the exercises, the lifting was intimidating, the workouts sounded crazy, and the nutrition too restrictive. CrossFit's trademarked phrase is "Forging Elite Fitness". That word, "elite" was kind of a put-off at first, especially considering the extremity of their workouts. Although it took time, I'm now enthusiastic about CrossFit and the results I've gained from it.

While getting started may be hard and confusing (an uncomfortable break from the comfortable routine) it's worth it. I want others to know how valuable this program can be, and that no one has to over-do it (i.e., blow chunks, injure themselves) to get results. I'm human, and I don't plan on taking that out of the equation. That's what this blog is about.

Few of my workouts are performed without some kind of bitching or whining. ("Why can't I just get on the elliptical," I used to think. "I LIKE the elliptical!"). I spend most days either looking forward to, or dreading the WODs. Learning something new can throw me into fits. Technique, repetition, practicing with a broom stick, make me want to just go on a lazy jog for 30 minutes. However, each new exercise is another layer, all stacking up towards some kind of physical enlightenment.

Which leads me to another part of the equation. Gender. If anything, this blog seeks to indulge in the female CrossFit experience. Mastering exercises like pull-ups, push-ups, power cleans, and front squats are intimidating as hell, and sometimes seem dangerous. (I use that excuse on my whiniest days.) Watching guys blast though pull-ups and perform Olympic lifts does not help a girl's ego. If anything it makes her want to flee to Curves where she might enjoy some gentle circuit training. But I digress, for now, because CrossFit accommodates every fitness level, AND I know good CrossFit people who don't do it to be the best. Every person is out to beat their own best time.

Which brings me to the next factor in this exercise adventure: Age. I'm almost 30. Injuries are creeping into the routine. Metabolism is slowing down. Results are hard-won. All the more reason to stick with CF. (I'm calling it that now, CF). I’m stronger than I’ve ever been, even though I’m older than I’ve ever been. Is there hope? Hell yeah!

Also, nutrition. The number one factor that determines my everyday well being is nutrition. Notice I said well being, not happiness. Brownies bring happiness, oh yes, but apples bring well being. I highly recommend a paleo diet but I bend on this all the time. I won't lie and say I eat paleo. Oh, how cool it would be to say "I eat a paleo diet". But it's just not true. A woman needs chocolate, sugar, wine, things like that, this I believe! I don’t cut the good stuff out. Just cut down.

It's important for me to mention that I don't work out in a CrossFit gym. My fiance and I work in a home/garage gym that he's constructed over the years. The homespun approach to CF can be even more complex but just as fun. It requires a good partner, and a great deal of responsibility to do CF independently. Acquiring the proper knowledge and technique are part of that responsibility, and will ensure the greatest benefit and the least amount of injuries. My fiance has hosted many CF workouts at his garage gym and no one has been hurt. Do your homework before attempting this stuff at home. Please!

That wraps up my equation. Everyone has different variables to factor, and hopefully I'm hitting a place in the CF community that hasn't been covered. Did I mention I'm a girly girl? I can talk mascara and shoes with the best of them, but also enjoy getting stronger, one WOD at a time.