I often get asks where girls tell me they are eating “healthy” and not seeing results. When they give me examples of their diet… what I tend to find is that their “healthy” is not the same as MY “healthy”
Just because you’ve been told by a friend or read in a magazine that a food is “healthy” doesn’t mean it is. Packaging can also be VERY misleading. “Fat Free”, ”Whole Grain”, “All Natural” are all words thrown around to make the outside of the box appear to contain a quality product. The truth is, this is sadly not the case in most situations. Most packaged goods are processed as heck and contain loads of sugar, sodium, unhealthy oils and other ingredients that are not conducive to a lean, healthy body.
The best way to ensure you are genuinely eating “healthy” is to eat CLEAN. This means eating foods as close to their natural state as possible. Little to no processing, additives and refined sugars/ingredients. Typically the perimeter of the grocery store is where you will find these foods (there are exceptions to this).
Stick to fresh or frozen veggies, fruits, lean meats & healthy oils & whole grains (those are typically found in the aisles though.. the exception). Here is a grocery list I put together that is an example of “clean eating”:
The Paleolithic (Paleo) diet has received a lot of attention lately, mostly due to its popularity amongst certain fitness circles such as Crossfit. Here’s a basic breakdown of what Paleo is and is not.
What can you eat?
The Paleo Diet is a lot like it sounds - they advocate for eating food that a caveman during the Paleolithic diet would eat. This means mostly eating meats, vegetables, fruits, roots and nuts. The Paleo diet excludes dairy, grains, legumes, salt, added sugar and processed oils.
The rationale behind the diet is based on the idea that the genetic makeup of man has changed very little since the Paleolithic era. Common man, they argue, has modern day ailments (such as diabetes, obesity, etc.) due to introduction of certain foods that are not “meant” to be eaten. By eliminating these foods and looking toward our ancestors and how they ate we can live a healthier life.
Some Paleo proponents swear off certain foods, such as fruits, or make their diets to be low carb. Like all diets there are variations within the community, and saying “Paleo” does not necessarily mean one eats fruit or one eats low carb. The basic guidelines of no grains, legumes, dairy, added sugar, salt and processed oils is universal.
A case for Paleo
By focusing on meats, vegetables, nuts, roots and fruit one can lead a virtually unprocessed diet. The Paleo movement does fit closely with the “Clean Eating” and “Whole Foods” movement that encourages people to get many nutrients from whole, unprocessed foods. Additionally, people with certain illnesses such as celiacs or dairy intolerance can easily adhere to these diets.
Some great resources for Paleo information:
The case against Paleo
The main drive for the case against Paleo comes from the idea that the basis of Paleo is flawed. That is, a misunderstanding of genetics has lead to false assumptions. While modern man’s DNA doesn’t differ greatly from Paleolithic man, genetics is more complicated. There is no 1:1 ratio between genotype and phenotype. Traits are not simply dominant or recessive, and complex interactions between DNA can cause vastly different expressions phenotypically.
Further, the Paleo movement implies that 10,000 years is not enough time for genetic adaption to diet or lifestyle. We know this to be false because research has shown that Europeans increased their lactose tolerance (genetically) within 1,000 years of the introduction of animal husbandry. Additionally, new research has shown that salivary amylase (which breaks down starch) has increased in modern man.
From an anthropologic stand point Paleo is flawed in assuming that all people in the Paleolithic area ate the same food, regardless of location. The Gwi of Africa had a diet consisting of 23% animal product vs. Alaskan tribes bordering around 99% animal product - all in the same period. Additionally, the introduction of fishing occurred around the Upper Paleolithic era.
Lastly, Wolfgang Kopp stated in a 2006 issue of Preventative Medicine that Paleo also ignores much of the argument of “Natural Selection.” That is, evolution favors those who live to reproductive age. Since Paleo advocates for higher protein, such disease factors as cardiovascular disease will be higher. These disease states occur later in life after reproduction has occurred. He calls this a “functional diet (keeps us alive) that is dysfunctional (causes disease).”
Some articles that warn against Paleo:
Take Home Message
Like all diets there are pros and cons. Finding what style of eating works best for you is important. Likewise, everyone should be made aware of the risks of assuming certain dietary choices. There is no one right way to eat, no one food that should be vilified, and no one diet to cure all ills.
Whole30 Challenge: Day 6
Breakfast (pictured above!):
- chorizo and eggs with lots of veggies! peppers, onions, squash, and zucchini
- 2 handfuls of cherries
- 2 strawberries
- chia seed pudding with unsweetened vanilla almond milk, Optimum Nutrition’s Natural Vanilla 100% Whey, and berries
Dinner (pictured above!):
- spring mix salad with shrimp, green apple, and Trader Joe’s cilantro dressing
- green juice with kale, cucumber, celery, carrot, grapefruit, ginger, and apple
After Dinner Snacks:
- 1 serving almonds
- 1 Trader Joe’s Fiberful bar
- 3 squares Simply Lite dark chocolate
Yesterday was a pretty good day. I spent the afternoon at the beach laying out, it was a perfect beach day! I brought some cherries with me and eating them while lounging on the beach made them more delicious, I swear! I came home and went for a run, and then went for a bike ride up to Trader Joe’s. I was too busy to make a lunch and wasn’t too hungry and it totally bit me in the ass later- last night I felt like I just could not get full! I ended up snacking a bit and felt better, and called it quits before damage could be done.
Whole30 Challenge: Day 5
- leftover drunk chicken and bacon with peppers and onions, scrambled with an omega 3 egg and egg whites
- Trader Joe’s Fiberful Bar
- Luna Bar
- 3 turkey meatballs
Dinner 1 (pictured above!):
- green juice with kale, spinach, cucumber, carrots, green apple, lemon, and ginger
- chipotle spiced pork chop
- asparagus sauteed in a little ghee
- 2 squares Simply Lite dark chocolate
I had my big interview at Equinox yesterday, so my timing for eating was thrown all off. I ended up having a late lunch when I got back, close to 5. I decided to make a yummy juice around 6:30 and then went out with my friends to the farmer’s market downtown. I felt like I should eat a little something when I got back around 10 so I decided to have a late dinner of a pork chop with more veggies. It was a pretty all around good day of eating healthy! I woke up this morning having the feeling that I’m in ketosis, even though I’m really not trying to be. That’s okay, more fat to burn!
Whole30 Challenge: Day 4
- handful of cherries and 2 strawberries
- 2 sunny side up eggs
- 4 strips of bacon
- Trader Joe’s Fruit & Veggie Fiberful bar
- serving of almonds
- leftover chicken wing and some breast from Saturday’s drunk chicken
Dinner (pictured above!):
- pan fried pork chop in Trader Joe’s Aoli Garlic Mustard
- green beans
- sautéed zucchini, squash, and purple onions
- 1 frozen organic banana blended with a 2 tbl of PB2- peanut butter banana ice cream!
I did a bunch of working out, too. It was a pretty killer day! I relaxed at night and watched a movie while I had dinner, and decided to treat myself to the peanut butter banana ice cream because I was so curious to try it. IT WAS AMAZING. Seriously!! Go out and make it right now! I have a huuuuge sweet tooth and ice cream has always been my biggest weakness, and I think I found the perfect solution to battle it. It tasted pretty much exactly like Ben & Jerry’s Peanut Banana Frozen Greek Yogurt- infact, I’m willing to bet you can make it taste exactly the same by adding greek yogurt to your own- if you’re not doing the Whole30 challenge or eating strict Paleo :]
To make it you chop up a frozen banana (nuke it for a few seconds if it’s as hard as a rock!), add your PB2 or regular peanut butter, or almond butter- whatever your fancy!- add a little hot water, and blend! It came out very creamy and I decided to stick it back in the freezer for a little bit to freeze it up a bit. Next time I’m craving ice cream, this is definitely what I’ll be reaching for!
- small serving of chorizo and eggs
- shrimp and lobster salad
- macadamia nut crusted ahi tuna steak
- grilled asparagus
- stir fry veggies
I got kidnapped by my old boss all day, so not a whole lot of eating was done. Dinner was ahhhhmaaazing! Getting kidnapped by your old boss, that’s normal, right? Especially while she tries to hook you up with a guy? Haha. It ended up being a fun day, and the guy she tried to hook me up with was hot. Like, channeling Ryan Gosling hot. Sunday was a good day.
Whole30 Challenge: Day 2
Breakfast (pictured above):
- 4 strips of applewood smoked bacon
- dirty scrambled southwest steak and eggs! 1 omega 3 enriched egg with 3 egg whites, fire roasted peppers and onions, and leftover rib eye cooked in a little leftover bacon grease
- organic banana
- 4 turkey meatballs
- half serving of almonds
Dinner (pictured above!):
- a thigh, wing, and half a breast of grilled drunk PBR chicken! YUM!!
- grilled zucchini
- grilled asparagus