The Paleolithic Diet: Time to go Caveman?

Over the last few years, a diet that Homer Simpson would dream and drool over has become increasingly popular.

No, the diet doesn’t involve scarfing down mass quantities of donuts, but it does involve eating lots of meat. Mmmm, meat. (Insert Homer’s drooling noise here).

While the “Donut Diet” hasn’t won any waistline-slimming converts yet, the “Caveman” diet has. Also known as the “Paleolithic” or “Paleo” diet, the Caveman diet consists of foods that many think didn’t exist before the advent of modern agriculture, which most historians peg to have occurred around 10,000 years ago.

What’s on the Caveman diet menu? Basically, anything that flies, swims, runs and crawls, along with leafy vegetables, fruits and nuts.

Crawls? Yes, crawls. Insects were thought to be commonly eaten during the Paleolithic era, which began roughly two and a half million years ago.

Don’t worry though, if you decide to go Caveman, you won’t have to eat any creepy-crawlies; the modern nutritional plan that is the Caveman diet allows for contemporary adaptations.

You won’t have to go hunting for a saber-tooth tiger or other wild game, although lean meats like venison and bison are highly encouraged, as is grass-fed beef.

Why go Caveman? The theory goes that chronic wellness problems such as obesity, diabetes, stroke, hypertension, heart disease and the like all stem from modern diets.

Proponents of the Caveman diet shun all grains and even legumes (beans), citing their relatively recent invention on the human evolutionary scale. Dairy products are also avoided because animal husbandry wasn’t widely adapted until the agricultural revolution of 10,000 years ago.

Sugar, refined salt (think of table salt at a restaurant) and processed oils are also a no-no on the Caveman diet.

Those who have gone Caveman believe that modern humans are still genetically wired to thrive on the foods eaten by our Paleolithic ancestors.

Human genetics, proponents of this diet believe, have scarcely changed since our forefathers were foraging and hunting during their brief lives.

The short life span of most Paleolithic humans serves up a heaping portion of food for thought for those that question the merits of the Caveman diet.

Maybe Paleolithic people didn’t experience chronic illness because they didn’t live long enough to develop them, some opponents of the Paleo diet argue.

Mainstream health organizations like the American Medical Association and the American Heart Association are not going to jump on the Caveman diet bandwagon anytime soon. Both groups would certainly cite the high fat and high cholesterol consumption as potentially problematic.

A study by The American Journal of Clinical Nutrition also questions the logic of the Caveman diet by pointing out that it’s almost impossible for modern humans to acquire the wild game that Paleolithic humans subsisted on—when’s the last time you saw a glyptodont at your local market?

The study also questions if meat was indeed the primary source of fuels during the Paleolithic era. It was only near the poles that populations consumed most of their calories from flesh (think: Eskimos); elsewhere, the study’s authors contend, humans during this time received most of their nutrition from plant-based sources.

There are plenty of other criticisms of the Caveman diet. Some critics believe it’s not a very environmentally sustainable model. Sure, grass-fed beef is good for us, containing healthy amounts of the essential fatty Omega 3 acid, but mass amounts of pasture-fed cattle won’t be able to feed the world’s population en masse.

Also, Cavemen were often engaged in intense physical activity like hunting and hauling boulders. Sitting at a desk all day and then conveniently going to the supermarket to buy food isn’t quite the Paleolithic experience.

Archaeological digs in Israel also refute the commonly-held belief among Caveman dieters that legumes didn’t exist during the Paleolithic era.

Despite its many criticisms, plenty of Caveman dieters have leaned up their physiques. Exercise, of course, is a critical component of their success.

So could Homer Simpson lose weight if he went Caveman? Probably, yes—if he had the willpower to avoid the donuts. Mmmm. Donuts.

Judd Handler is a Certified Metabolic Typing Nutritionist and a graduate of the Functional Diagnostic Nutrition program. He provides complimentary wellness consultations. Email him at CoachJudd@gmail.com.

Best Foods for Weight Loss

Website editors love articles with catchy titles such as “Top 3 Foods that Will Flatten Your Abs in 3 Weeks.”

The truth is, though, that with any one-size-fits-all approach to diet, there will be some winners and some losers because everybody has a unique biochemistry.

Even the universally well-regarded orange, high in vitamin C, could be, for one person, one of the best foods for weight loss, but for someone else, eating lots of oranges could push them out of whack.

Certainly though, there must be some foods that benefit everybody, regardless of individual biochemistry? We’re glad you asked. Here’s a partial list of some of the best foods for weight loss:

Green-Leafy Vegetables

Spinach and other leafy greens help you lose weight because they are very low in calories but very nutrient dense. Most people think that in order to lose weight, you’d have to eat a plain bowl of spinach with no dressing and other healthy, boring veggies.

But if you eat two or three salads a day and add to the healthy greens a little amount of natural protein and fat (for example: a fist-sized portion of lean turkey with a tablespoon or two of olive oil), you’ll feel full for longer and won’t be tempted to binge two hours later.

Apples

Eating just two medium-sized apples contains about 10 grams of fiber—about a third of your daily suggested intake.

Fiber, of course, helps things moving along in the digestive tract. Pectin, the soluble fiber in apples (also found in plums and oranges), aids in elimination, perfect for those who experience constipation.

Nearly an entire apple is comprised solely of water—85 percent. Apples will make you feel full longer. Make sure, however, not to eat just an apple for a snack.

Apply the leafy green salad approach. To feel full longer and avoid eating more calories, you’ll want to combine protein and fat, say a small serving size of cheese. This will help balance your blood sugar levels. If you want to lose weight, make sure to have no more than the equivalent size of four playing dices.

Flaxseed Oil

Containing the highest amount of Omega 3 essential fatty acids of any vegetable oil, flaxseed oil is a fat that can actually help you burn fat. It also helps metabolize carbohydrates and regulate insulin levels.

Make sure though that you refrigerate flaxseed oil shortly after you buy it. Containing very little saturated fat, it can quickly turn rancid. Even refrigerated, it’s best to consume a bottle within three weeks. Don’t cook with flaxseed oil. If you do, it won’t be one of the best foods for weight loss; it could be one of the worst foods for you as it will quickly oxidize and cause free radical damage.

Try pouring a squirt in a blender along with other healthy smoothie ingredients like whey protein powder. Speaking of which….

Whey Protein Powder

Milk is comprised of two proteins: casein and whey. Whey is more soluble, and thus more easily digestible. Whey protein is considered the “gold standard” of protein, as it ranks highest on the biological value scale (a measure of how absorbable a protein is), even slightly higher than an egg.

So how does this make whey one of the best foods for weight loss? Leucine, an essential amino acid only found in certain foods like whey protein can promote more lean muscle, which can lead to more fat and calorie burning.

Adding a handful of berries and a dab of flax oil to a whey protein powder shake will help manage weight by helping you feel full longer. Whey can be more effective than regular cow’s milk in promoting satiety because milk is higher in sugar than whey protein powder.

Water

The most critical and abundant component of our bodies—up to 70 percent of a human being is comprised of water—can help us lose weight.

Drinking two glasses of water before each meal can help you feel fuller quicker. You’ll end up eating less calories, perhaps shaving off more than 100 calories each meal, which is 300 calories per day and 2100 calories per week and 8400 calories per month.

There are 3500 calories in a pound. That’s over two pounds you could lose per month just by drinking water before each meal. Try drinking 10-20 minutes before a meal so you don’t dilute your digestive juices.

For other foods that promote weight loss, email nutrition consultant and weight-loss coach Judd Handler of WellnessGuru4u.com. He offers complimentary wellness consultations via Skype. 

How NOT to get Fat Over the Holidays

Thanksgiving and Christmas are fast approaching. Let the battle of the bulge begin!

For millions of Americans, the holidays bring lots of stress as well as a heaping serving of extra calories that seems to go right to the gut.

But it doesn’t have to be so. There are some simple tips to follow to make sure you don’t get fat over the holidays.

Go take a hike! After dinner, that is….

It’s quite common for people this time of year to surrender to the shorter days, cold nights and hectic schedule of the holiday season. The urge to hibernate is quite strong, especially for those who live in colder climates.

But even if you don’t have time to hit the gym, certainly there’s time for an after-meal walk. Involve the whole family if you can. Even taking just a 10-minute walk after a meal can do wonders for balancing blood-sugar levels, perhaps even more so than taking a walk before a meal.

Feasting on a holiday dinner and then succumbing to the magnetic powers of the couch and TV is a guarantee that you will gain unwanted weight.

If you feel the powerful urge to retreat to the living room and watch some football after Thanksgiving meal, do so only after taking a walk after you eat.

This is perhaps the best way to ensure that you won’t pack on as much weight over the holidays. Make sure an after-meal walk is part of your routine every day, especially after dinner.

Got a ton of dishes to do? Leave them be, until you get back from your walk.

And don’t use the cold weather as an excuse. To quote the British adventurer Sir Ranulph Fiennes, “There is no such thing as bad weather, only inappropriate clothing.”

So break out the fleece and start making after-dinner walks a nightly ritual, just like brushing your teeth.

Don’t wait until after New Year’s to start an Exercise routine

If you are feeling motivated to begin an exercise regimen, don’t wait until after Jan. 1 to start. Use the next few weeks to boost your metabolism, so that you can eat some extra calories here and there over the holidays without feeling guilty and gaining weight.

In the beginning stages of an exercise program, the body’s physiology makes rapid changes. It’s only after several weeks or months after working out that “plateaus” occur and the body doesn’t respond to exercise as much.

If you have an aversion to going to the gym, begin an exercise routine today, not only by going for daily post-dinner walks, but also when you are watching TV, do some simple strength-training exercises during commercial breaks.

A typical 30-minute show on network TV contains nearly 10 minutes of commercials. If you do modified pushups on your knees during the commercial breaks and begin this routine now, overindulging a little over the holidays will have a negligible impact on how much bodyfat you’ll gain.

Don’t stuff yourself with stuffing

Starchy foods like stuffing and mashed potatoes have a tendency to easily convert into sugars. Unless you’re going to go for a power walk or uphill hike after a holiday meal, cut down on the serving size of these starches so they don’t go to your waistline.

Limit the portion of starches to the size of your fist. If you don’t like the feeling of being bloated and overstuffed after a holiday meal, stop eating when you feel three-quarters full.

To ensure adequate fiber intake and vitamin content, make sure the one food you’re indulging in is vegetables (not potatoes). You can even put a little bit of butter on veggies like asparagus to feel satiated.

The bottom line to weight gain over the holidays is calories in versus calories out. If you consume more calories than you burn off, you will gain weight. That being said, however, eating a larger serving of turkey is the lesser of two evils. Protein doesn’t convert into sugars like potatoes, stuffing and cranberry sauce does.

So eat lots of veggies, enjoy your turkey and limit simple starches.

And don’t forget the post-meal walk! Your belly will thank you for it. 

Take a Chill Pill Before Exercising

Boot camps and other extreme workouts have become quite popular. Is this a good thing or a bad thing — or just a thing?

What does it say about the character of this once-sleepy beach community when people are seen running down Second Street, holding monster truck tires above their heads and willingly paying good money to be subjected to this and other tortuous heart-pounding exercises?

Many people have grown to resent the small spandex army of cyclists pedaling with every ounce of energy they can muster down the Coast Highway on weekends.

People complain the cyclists are too aggressive and subject to outbursts of verbally abusive anger.

In their defense, cyclists are at the whim of the cell-phone-talking-while-driving populous, but certainly, competitive cyclists do not fit the laidback, surf-town image that this community is commonly known for.

Driving itself has become somewhat of a competitive sport.

Flagrant lack of common etiquette at four-way stop signs is now quite common. How many times have you gotten snaked at an intersection?

As we have shifted from a surf-centric small beach town to a more prosperous and heterogeneous beach city, there are more people on the run to get to their next appointment.

Please be careful when coming to the flashing red light at an intersection when the Amtrak or Coaster comes through: You’ve clearly arrived at the stop sign first, only to have a Bluetooth ear-implanted driver race through the stop sign even though they are third or fourth in the queue.

Some people are clearly too wrapped up in their hurried minds to be peaceful, courteous drivers.

This is all indicative of how Encinitas has become more competitive. No longer is the community comprised mainly of artists and surfers scratching out a living just to get by and savor more joyful recreation time.

It seems many goal-oriented go-getters have also carved up a big piece of coastal paradise.

Perhaps this über-competitiveness is indicative of America in microcosm as well as a double-edged sword.

Thriving competition is, in part, what has made America the world’s most productive and strongest economy, even during this current recession. Healthy competition is what makes our lives so abundant and convenient.

At a certain point, however, the threshold of competitiveness passes a certain point, in which being too competitive can becomes hazardous to your health.

Extreme fitness might be the correct protocol for training elite athletes, but most people engaged in extreme workouts seem to be regular fitness enthusiasts, hopping on the elite training fitness bandwagon. Whatever happened to the merits of moderate exercise? Since when did extreme exercise become better for us?

When most people’s systems are overstressed as it is, engaging in extreme fitness only stresses the adrenal system even more, something most of us definitely don’t need.

The sunken eyes and supermodel-like low-body fat composition of competitive cyclists and long-distance runners in particular do not look very healthy.

Maybe these types of exercises are good for improving one’s cardiovascular capacity, but it’s only a matter of time when someone suffers a heart attack while engaged in one of these hyper fitness workouts. (Two people suffered heart attacks during the La Jolla Half Marathon.)

Only then, perhaps, will the sanity of this exercise paradigm be questioned.

Those participating in elite fitness regimens do so because they obviously enjoy it, right?

Maybe the pressure of being top dog in the world economy and the pressure of earning more money in order to sustain a more complicated and busier life has affected how we work out.

It’s not the sensation of almost puking that extreme fitness enthusiasts enjoy; it’s the meeting and beating and setting of higher goals that fuels them like a case of Power Bars.

Those that thoroughly enjoy extreme workouts and feel exponentially healthier and happier as a result should continue to partake, but certainly there are people who would do better on a nice mellow bike ride or walk through town or on the beach, savoring each bird-of-paradise, palm tree and ocean breeze, focusing more on spiritual rejuvenation than how many clean and jerks they can do in a minute.

The difficult economic climate of the last couple years should have taught us to slow down our hectic lives. This includes our exercise routines as well.


This was originally posted in a community commentary I wrote for the Coast News. 

Myths About the Middle Eastern Diet

One of the most popular diets recommended for those trying to lose weight is the Mediterranean diet.

There's no denying that in general, Europeans are healthier than Americans--but that's probably not saying much, considering all the processed food and sedentary lifestyles that plague American culture.

But there are several misconceptions about the Mediterranean Diet.

Medical professionals and mainstream dietitians and the media continue to claim among other things that a Mediterranean diet consists of:

• Minimal consumption of red meat; no more than 2 times per month
• Avoidance of saturated fat
• Low salt
• Mostly fruits, vegetables, whole grains and legumes

As Stanley A. Fishman, author of Tender Grassfed Meat says, Mediterranean cultures did in fact eat lots of saturated animal fats. Almost every peasant kept a small herd of goats, or sheep. These animals were raised mostly for their milk, which was drunk raw, made into curds, made into a huge variety of full-fat cheeses, and widely used in cooking. The milk was unpasteurized and always full-fat. These dairy products were a huge part of their diet. The meat prized by the Mediterranean people was not lean, but fatty, consisting mostly of pork, lamb, and goat. Lambs and goats would be barbecued whole for special occasions and holidays. The meat eaten on these occasions was not served in tiny portions, but feasted on. Butter and lard were widely used in cooking, along with olive oil. It's interesting to note that Canola Oil was never used; it wasn't invented until the late 20th century!

As for the fallacy that the Mediterranean diet is low salt, salting food was the main way of preserving food, given the warm climate, and the Mediterranean peoples were masters of salting fish, cheeses, and meat. 

Instead of most calories coming from whole grains and vegetables, the Mediterranean diet's main caloric source came from dairy products, the full-fat cheeses and milk produced by the herds.

As long as low-fat, low-protein and high-carb diets are recommended, like the mythological "Mediterranean Diet", there will be a preponderance of Americans with chronic illness.

Eating Fat: Will it make you fat?

For thousands of generations, humans subsisted on a high fat diet. From our paleolithic ancestors feasting on a fresh saber-tooth tiger kill to or our grandparents drinking real milk, almost straight from the teat, most of human history has consumed large amounts of fat.

So, if there is a preponderance of non-fat and low-fat options in our supermarkets, and our media continues to instill in the public a fear of a high-fat diet, why are two-thirds of U.S. adults not merely overweight, but obese?

Does consuming fat make us fat?

A corollary question to ask is if generations ago didn't have, on average, as high a life span as this current generation has, does that mean that their high fat diets caused them to die earlier?

Well, let's answer the first question: Does FAT = FAT bellies?

It depends on the type of fat you eat. The reason there is an obesity epidemic is because of hydrogenated fat.
Adding hydrogen to a foodstuff extends the shelf life of a certain food. (On a certain level, the Twinkie is a marvel of human engineering. It's amazing that something can last that long on a shelf without spoiling; all hail food science....NOT!)

If you're eating all natural foods and at most, minimally processed foods, you shouldn't even need to read food labels, but if you are someone (or know someone) struggling with weight and caving in to cookies, crackers, cakes, etc..., start getting used to reading food labels and avoid hydrogenated and partially-hydrogenated foods. Opt instead for these products that are gluten free and don't contain hydrogenized ingredients.

Since it's only been within the last 100 years that food science has invaded stores where we buy food, our physiology has not yet adapted to hydrogenated stuff. Our livers don't quite know what to do with these altered fats and thus process them as toxins. Our bodies are unable to process these types of fats, so yes, eating some fat can make you fat.

It's interesting to note that World War II served as a catalyst for the preponderance of unhealthy altered foods in our market. Butter didn't last long when shipped overseas to our brave soldiers, but altered fats like margarine did. No wonder the incidence of heart disease, for lack of a better pun, has exploded in the last couple of generations. Altered fats like margarine and vegetable oils (which alter when exposed to high heat) are a major contributor to heart disease.

The best fats to eat, that won't make you fat are those that especially contain high amounts of Omega 3 fatty acids, which we can only get from certain foods like wild salmon, raw walnuts (not roasted; roasting kills the beneficial nutrients), sardines (they don't quite smell like roses but they are supposedly one of the healthiest foods to consume), flax seeds, organic eggs, leafy green vegetables (eat a ton of these!), and grass-fed beef.

Grass contains Omega 3 fatty acids, and when we eat beef, we're eating what the cows ate. If you consume lots of grain-fed beef, you are consuming more Omega 6 fatty acids, which, if eaten too much, can lead to joint inflammation.

If you already know this info, please pass this along to anyone you know who struggles with their weight and is prone to eating junk food. Tell them that short of giving up junk food (all cakes, crackers, pretzels, popcorn are junk foods, even those that claim to be healthier for you), they can at least cheat a little bit but only by avoiding hydrogenated and partially-hydrogenated oils.

Misconceptions about HDLs and LDLs

I'm a certified Metabolic Typing Advisor. Metabolic Typing is an online test anybody can take to get a good starting point of what types of foods they should be eating, and thus get your body in a healthier state of balance. 


There is an online forum for Metabolic Typing Advisors. I recently came across a post, written by another Metabolic Typing Advisor that elaborates on my Fit Friday column on cholesterol from just a few weeks ago, entitled: Why You Shouldn't Worry About Cholesterol.


I think this post is important to share with friends, family and people that you know who are needlessly on cholesterol medication.


The advisor wrote that when he was just 18 years old, his total cholesterol reading of both HDL and LDL was 320 (it is important to note that he was playing football and living a active lifestyle).  


It seems he inherited genetics that required his body to make more choleterol than the typical person. At that time, the doctors scared, as he puts it, "the crap out of me" and put him on statin drugs. 


The advisor, after decades of questioning and researching has come to some conclusions. There are even some enlightened medical doctors who take a more holistic approach to wellness who now realize the following, which the overwhelming majority of people don't yet realize, but I venture to guess that in a short amount of time, maybe within five years, there will be a realization that:

LDL (low density lipoproteins; generally thought of as 'bad cholesterol') and HDL (high density lipoproteins; popularly known as 'good cholesterol') are NOT even cholesterol at all. They are actually protein carriers that bring cholesterol to places in your body where it is needed. 

You can think of them as ambulance drivers - since cholesterol doesn't mix well in blood, the body uses LDL to pick up cholesterol and bring it to areas where new cell membranes are needed (For example, if you burned your hand and needed cholesterol to get to that area to help make new cell membranes to replace the damaged ones).  Then the excess cholesterol is taken back to the liver for use in the future.  

Cholesterol is just cholesterol and it is neither good or bad unless it becomes oxidized.  This is the type of cholesterol that's a killer. 

What are the causes of cholesterol become oxidized? One major source is cooking with vegetable oils that become rancid when exposed to high heat. Processed foods like margarin tend to also get oxidized. 


So, if LDLs and HDLs aren't cholesterol, then what is the problem?  

The problem manifests in the particle size of the LDL. It turns out that a healthy LDL particle is big and fluffy.  As a result, it naturally flows through the system and is non-problematic.  However, when the particle size is small and dense it doesn't flow so smoothly and has a tendency to get stuck in the small gaps in the arteries where nutrition flows in.  When this happens, like all things that are stagnant, it creates inflammation and the beginnings of atherosclerosis.

Your doctor may be able to do a detest to determine the particle size of your LDLs. 


To conclude, LDLs aren't necessarily the "bad cholesterol", in fact, they aren't even cholesterol. It's the size of the LDL molecules that are important.

It's also vital to note that the particle size of LDL can only be positively affected by diet and exercise.  


If you know someone who takes Statin drugs, tell them those drugs have no effect on modulating the particle size.

Currently, the Metabolic Typing Advisor's cholesterol is close to 300, which it has been all his life. He concludes his post by saying,  "I have no fear (of my cholesterol level) what-so-ever because I lead a healthy lifestyle."