Good Morning Everyone! The following is quoted from a book written by Mark Sisson called the 21 Total Body Transformation. This book is loaded with excellent advice and I would encourage anyone wanting more optimal health to read it. Each person is unique. I have adapted some of this information to fit my personal make up. Most proteins I get from eggs and nuts and I try and make much of my meals raw. But I think you will enjoy what he has to say. This comes from pages 16 and 17. “OUT WITH THE OLD 1. Grains, sugars, sweetened beverages: Processed carbohydrates drive excess insulin production, which can lead to lifelong insidious weight gain. Even if you don’t have excess body fat concerns, a high insulin-producing diet promotes systemic inflammation, fatigue, and burnout. Grains might be the most offensive foods in your diet because they also contain ‘anti-nutrients’ that may cause health problems beyond just gaining weight. 2. Industrial and polyunsaturated oils: Trans and partially-hydrogenated fats (from heavily processed snack or frozen foods); deep-fried menu items (from fast food joints), assorted packaged snacks and baked goods (chips, crackers, cookies, etc.) margarine-type spreads, and bottled vegetable oils (canola, corn, safflower, etc.) promote oxidation and inflammation, setting the stage for cancer and heart disease. 3. Beans and other legumes: Beans, lentils, peanuts, peas, and soy products contain anti-nutrients that compromise digestion, immune function and general health. The highly-touted fiber in beans is problematic, and the carbohydrate content in all legumes is high enough to warrant cutting or eliminating them in the interest of moderating insulin production. 4. Dairy: Most commercial dairy products are unhealthy for everyone – laden with hormones and other impurities. Organic butter and heavy cream are the preferred forms of dairy, if you are lactose intolerant. 5. Chronic Exercise: Workouts that are too hard, too long, and done too frequently with insufficient recovery lead to burnout and failed weight loss efforts. Reject the notion that reaching a consistent level of mileage, hours, or workout frequency is the key to fitness. 6. Sedentary patterns: Prolonged sedentary periods (commuting, desk jobs, and digital-entertainment) promote fat storage, elevated cardiovascular disease risk, joint pain, muscle weakness, and diminished energy and focus on peak performance tasks. 7. Poor Sleep Habits: Excess artificial light and digital stimulation in the evening disturb the optimal flow of sleep and stress hormones, compromising health, fitness, weight management and longevity. 8. Somber, Spartan approach to lifestyle transformation: No more calorie counting, portion control, rigid meal timing and menu choices, guilt, or binging cycles. No regimented workout schedule or predetermined mileage, time or rep standards to attain without regard to daily fluctuations in energy, motivation and performance levels. No struggling or suffering in the name of health and fitness! Going Primal can truly feel easy, effortless and natural- once you break free from die-hard old habits. IN WITH THE NEW 1. Primal foods: Meat, fish, fowl, eggs, vegetables, fruit, nuts and seeds, high quality fats, a moderate intake of high-fat dairy products and supplemental carbs (for heavy exercise and growing youth), and occasional sensible indulgences such as red wine and dark chocolate. 2. Primal Eating Philosophy: Enjoy tremendous freedom and flexibility to choose your favorite foods and recipes within the incredibly broad Primal Blueprint guidelines. Eat to your heart’s content, with full awareness and appreciation of natural hunger and satiety cycles. Indulge sensibly with a clear conscience that it’s okay to enjoy life! 3. Increase daily movement: Make a concerted effort to engage in more general daily movement (neighborhood strolls, using stairs instead of elevators, spontaneous play sessions, walk breaks at work, etc.) Conduct regular low-level (easy) workouts at appropriate heart rates, and take frequent movement breaks when engaged in prolonged sedentary tasks. 4. Brief, intense workouts: This is a centerpiece for optimal gene expression in muscles, heart and lungs, and is essential to maintain high energy, anti-aging, and broad athletic competency. Go harder but less frequently and for less duration. Thirty-minute strength workouts or 15- minute sprint workouts are plenty – any longer is probably too much for most people. 5. Calming evening rituals: After dark, minimize exposure to artificial light and digital stimulation, and wind things down with calming endeavors (e.g. – strolling, reading, socializing). 6. Fun approach to lifestyle transformation: Explore exciting new foods, recipes and spontaneous, intuitive Primal eating practices. Exercise for energy and fun, and avoid over-training. Tap into your youthful spirit by taking short breaks and grand outings to play. Power down your hyper-connectivity inclinations and appreciate the simple pleasures of family, friends, and personal reflective time. Realize that being healthy and fit – even super fit – does not have to involve suffering or deprivation, and can actually be fun!”
Posted on: Thu, 30 Oct 2014 17:29:48 +0000
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