tag:blogger.com,1999:blog-4524670128499614729.post1119233994732926931..comments2009-07-15T10:00:12.049-04:00Melissa Urbanhttp://www.blogger.com/profile/04113808608221638887noreply@blogger.comBlogger52125tag:blogger.com,1999:blog-4524670128499614729.post-52496868516811350272009-07-15T10:00:12.049-04:002009-07-15T10:00:12.049-04:00WTF!!!!<br />My Comments say saved, then when i come back, NOTHING!!! GGGRRRR<br /><br />http://fitday.com/fitness/PublicJournals.html?Owner=Adrenalnejnky<br /><br />2 Days entered. So click to previous. Yesterday was good. 50/30/20 approx, was my ratios. <br />Calories were slightly lower. Up&#39;d the fat, lower carbs and protein a bit. Felt pretty good yesterday during my workout also...<br /><br />I do need to start getting some more variety...Brandon P. Petersenhttp://www.blogger.com/profile/07968283089158535954noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-46610287918329280552009-07-11T16:31:02.114-04:002009-07-11T16:31:02.114-04:00when i said &quot;a lot of carbs&quot; I didn&#39;t mean bad carbs :)<br /><br />ok i&#39;ll stop spamming your comments now MB.raivhttp://raiv.wordpress.com/noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-60318959947346198592009-07-11T16:28:13.190-04:002009-07-11T16:28:13.190-04:00Oh, I forgot... Brian, and anyone else feeling fatigued, I was just reading Robb Wolf&#39;s blog and he linked up an interesting journal article that relates to this phenomena: http://www.nutritionandmetabolism.com/content/1/1/2<br /><br />I just finished reading the whole article and it seems like it may just be a process of adaptation. Perhaps resting a bit more until the feeling passes will help? Also, you could save your fruits for when you&#39;re feeling tired but need energy - or even do as he often recommends and eat a lot of carbs PWO? Read the current post on his blog for more info on that: http://robbwolf.com/?p=634raivhttp://raiv.wordpress.com/noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-79704153781397186892009-07-11T16:22:23.326-04:002009-07-11T16:22:23.326-04:00Melicious, thanks for the zucchini and almond recipe! I can&#39;t wait to try it :)raivhttp://raiv.wordpress.com/noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-33100567643769493192009-07-11T09:35:42.404-04:002009-07-11T09:35:42.404-04:00Robbie - Here is the link for the recipe:<br /><br />http://www.sonofgrok.com/2009/03/recipe-caveman-bnbs-banana-nut-bites/<br /><br />And here&#39;s the nutritional analysis for the BNB&#39;s if you cut them into 16 squares...<br /><br />1 square:<br />141 cal<br />11g fat<br />8g carb<br />3g fiber<br />5g pro<br /><br />These are great for me because like a lot of chicken and veggies and find I&#39;m not getting enough fat in my diet. They are very filling with all the nuts!Carlahttp://www.blogger.com/profile/15813383555741944609noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-37619726983304542572009-07-11T08:07:05.922-04:002009-07-11T08:07:05.922-04:00@Mindy, There is no one &quot;better&quot; time to take fish oil, in my opinion. I split my dose up into three portions during the day, and take it just before my first bite of food. The food on top of the fish oil seems to help keep it down well.Melissa Byershttp://www.blogger.com/profile/14768186905639582260noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-33626767681909932012009-07-11T07:50:27.632-04:002009-07-11T07:50:27.632-04:00@Jess - Welcome! People can &quot;start&quot; any time. This isn&#39;t about getting through 30 days together (and then going back to your old dietary ways). This is about taking a chance that eating this way will make your whole life BETTER! So jump on board. And coconut oil is FANTASTIC. Totally Paleo, a great source of fat and delicious to boot. Cook with it, spread a thin layer on a Larabar for extra fat (my favorite)or use it as a topper (instead of butter) on warm vegetables.<br /><br />@Katie, I suspect you may need a little more time to adjust to the diet. Five days isn&#39;t that long... it took me about two weeks to get really, truly ROCKIN&#39; in the performance department. <b>Once it started clicking, though, I was PR&#39;ing all over the place.</b> In the meantime, make sure you are eating enough fat (I don&#39;t care about the fruit... fat is where it&#39;s at), and if you aren&#39;t already... FISH OIL. M@ has posted a year&#39;s worth of articles about how and why fish oil is a straight-up miracle for recovery. Get some and start taking a bunch immediately.Melissa Byershttp://www.blogger.com/profile/14768186905639582260noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-2368223733009541742009-07-10T22:10:28.127-04:002009-07-10T22:10:28.127-04:00It sounds like I might be alone, but I feel like my recovery is terrible at this point. I&#39;m on my 5th day. I&#39;ve been eating pretty clean for a year or so, but this is the first time I&#39;ve cut out dairy and been so starkly gluten-free. If anything I&#39;m eating more than in my old zone days--more nuts and fruits now that I&#39;m not paying much attention to blocks. <br /><br />Problem is that I&#39;ve been working out like normal--mostly mainsite crossfit WODs--but I&#39;m WAY more sore than I think I should be. More tired too, so I&#39;ve been sleeping at least 8 hours a night.<br /><br />Fluke? Or does dairy somehow help with recovery? <br /><br />I&#39;m only on paleo for performance gains, so this soreness is a pretty big problem.Katiehttp://www.blogger.com/profile/15060149354593389357noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-68356821091802930382009-07-10T19:04:07.971-04:002009-07-10T19:04:07.971-04:00Ooooh...Found another gooder of a fish oil research article. This one is all about gene expression and inflammation.<br /><br />Effect of Dietary Fatty Acids on Inflammatory Gene Expression in Healthy Humans*<br />Kelly L. Weaver‡§, Priscilla Ivester§1, Michael Seeds‡, L. Douglas Case¶, Jonathan P. Arm , and Floyd H. Chilton§ J. Biol. Chem. 2009, 284, 15400–15407.<br /><br />Abstract: Over the past 100 years, changes in the food supply in Western nations have resulted in alterations in dietary fatty acid consumption, leading to a dramatic increase in the ratio of omega-6 (ω6) to ω 3 polyunsaturated fatty acids (PUFA) in circulation and in tissues. Increased ω6/ω3 ratios are hypothesized toincrease inflammatory mediator production, leading to higher incidence of inflammatory diseases, and may impact inflammatory gene expression. To determine the effect of reducing the ω6/ω3 ratio on expression of inflammatory pathway genes in mononuclear cells, healthy humans were placed on a controlled diet for 1 week, then given fish oil and borage oil for an additional 4 weeks. Serum and neutrophil fatty acid composition and ex vivo leukotriene B4 production from stimulated neutrophils were measured at the start and end of the supplementation period and after a 2-week washout. RNA was isolated from mononuclear cells and expression of PI3K, Akt, NF B, and inflammatory cytokines was measured by real-time PCR. A marked increase was seen in serum and neutrophil levels of long-chain ω3 PUFA concomitant with a reduction in the ω6/ω3 PUFA ratio (40%). The ex vivo capacity of stimulated neutrophils to produce leukotriene B4 was decreased by 31%. Expression of PI3K and PI3K and the quantity of PI3K protein in mononuclear cells was reduced after supplementation, as was the expression of several proinflammatory cytokines. These data reveal that PUFA may exert their clinical effects via their capacity to regulate the expression of signal transduction genes and genes for proinflammatory cytokines.M@http://www.blogger.com/profile/09782138832158406190noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-54109421388188556282009-07-10T17:40:49.710-04:002009-07-10T17:40:49.710-04:00Carla, do you have a recipe for the bars you listed in your meals? I&#39;m shredding fast and I think I&#39;m in a calorie deficit and it&#39;s causing me to lose some lean....I&#39;m down 5 pounds of overall weight in a week, though some could be water lost due to waaay less sodium.Robbiehttp://www.blogger.com/profile/01596120732604407125noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-42540559909683604362009-07-10T17:00:41.752-04:002009-07-10T17:00:41.752-04:00I can already tell this is going to be a tough weekend.<br /><br />Must stay strong!Jimihttp://www.blogger.com/profile/12556211361825278873noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-44557552188914651252009-07-10T16:36:28.049-04:002009-07-10T16:36:28.049-04:00What an awesome site! I know you&#39;ve already started your 30 days, but I would like to join late if I can. What a relief to read some of your posts and know that I&#39;m not the only one who has these thoughts and off the wall cravings like I&#39;ve had in the past. I never did successfully get through them so it&#39;s just been the never ending diet cycle for me. But with this website hopefully it will be the motivation I need to get through it. Just a few questions for whoever might know the answer.... I know that with the amount of vegetables and fruits that you eat on this diet that it can become pretty costly. Does anyone have some suggestions on food that they use frequently that is able to make this somewhat affordable? Also, I discovered a container of organic coconut oil in my pantry today...it seems paleo but I don&#39;t typically hear of people using it. Would that be considered unhealthy or good?Jesshttp://www.blogger.com/profile/12241045012184780970noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-15121738640224304182009-07-10T16:33:45.121-04:002009-07-10T16:33:45.121-04:00Great article Melicious!! Thanks!Carlahttp://www.blogger.com/profile/15813383555741944609noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-75886912155762548582009-07-10T15:32:56.679-04:002009-07-10T15:32:56.679-04:00From the PaleoDiet.com newsletter...<br /><br />Ten Ways To Get More Veg!- by Nell Stephenson<br /><br />Generally speaking, I find most of my clients have an easier time eating fruit throughout the day, and have more of a challenge eating their veggies. This is partly due to being conditioned, as most of us Americans are, to think that breakfast foods don&#39;t include vegetables, and just feature a host of grain and dairy-based processed items.<br /><br />Your body doesn&#39;t care if it&#39;s 7 a.m. or 5 p.m., so there&#39;s never a bad time for broccoli! Well, except, perhaps, if you&#39;re just about to engage in a bout of strenuous exercise, but you get the point.<br /><br />Try these tips to incorporate more veggies into your, and your family&#39;s, daily diet:<br /><br />- Throw some spinach into the morning&#39;s scrambled eggs.<br /><br />- If you have a juicer, use it to focus on juicing veggies, rather than just fruit. (Keep in mind, I&#39;m NOT suggesting to juice ALL your veggies, as that would result in missing out on all the fiber that vegetables have to offer.<br /><br />- This is just something to use as &#39;food for thought.&#39; You&#39;ll find that a juice made predominantly of green veggies and with a hint of fruit, like apple for sweetness, will create a tasty juice that even picky eaters enjoy. It&#39;s a great alternative to sugary orange juice!<br /><br />- Add easy-to-eat veggies (think COLOR), like carrot and celery sticks and sliced bell pepper (unless you&#39;re following the autoimmune plan), to your kids and spouse&#39;s lunch, as well as your own.<br /><br />- Serve lunch entrees on a bed of leafy dark green veggies that you&#39;ve sautéed, and let the veggies take the place of bread in a sandwich!<br /><br />- Bake thinly sliced veggies, such as eggplant, zucchini or carrot at a low temperature to dehydrate them (or use a dehydrator) in lieu of crackers or chips, and enjoy this with homemade salsa or guacamole.<br /><br />- Remember that while cooking does remove SOME of the nutrients from food, eating some veggies in this form is still far better than snacking on potato chips, as long as your eating fresh, raw veggies at other times.<br /><br />- Use different types of veggies as a base for healthy sauces you might&#39;ve used on pasta in the past, such as a cheese-free pesto (basil, pine-nuts, walnuts, olive oil, lemon and pepper), a homemade marinara (tomatoes are great if you&#39;re not following the autoimmune plan) or good old olive oil and garlic. This works great on spaghetti-squash, or finely chopped leafy greens.<br /><br />- Keep steamed, ready to eat veggies on hand in the fridge at all times so that when you&#39;re cooking dinner, or the kids are feeling snacky or you want something easy to re-heat as a part of a meal, you won&#39;t have long to wait. I often have a large bowl of steamed broccoli ready in the fridge, for example.<br /><br />- Use vegetables as edible serving containers. Remember stuffed bell peppers? If you&#39;re not following the autoimmune plan, sauté lean ground turkey with your favorite spices and place into a bell pepper. Heat (or not) and let the family enjoy eating the veggie dish! Another example is using Bibb or butter lettuce in lieu of a grain-based tortilla or wrap, served with shredded chicken breast and an Asian themed ginger, sesame, garlic sauce.<br /><br />- Add your favorite veggies to a salad. Remember, the more color and variety you include, the better nutritionally balanced a meal will be.<br /><br />- Finally, don&#39;t over think it. Keep it simple, and just eat veggies, any time. You can eat a greater volume of veggies and get fewer calories than in many other snacks. See how many ways you can incorporate eating veggies at different times of the day!Melicioushttp://www.blogger.com/profile/17231390156357385077noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-7387417737041892982009-07-10T13:30:29.153-04:002009-07-10T13:30:29.153-04:00Day 5....going strong!<br />Yesterday I got stuck on a military base in a meeting and the only option I had was &#39;Murder&#39; King...yuck! I wouldn&#39;t choose that even if I wasn&#39;t doing Paleo:) But I had to eat so I just opted for a a grilled chicken salad with some squeezed lemon. Not the greatest but still Paleo!<br /><br />Btw, Lara Bars ROCK and I&#39;m totally loving the dates rolled in cococut from Whole Foods. <br /><br />Thank for all the ideas and input.<br /><br />Happy Paleo:)Sunnyhttp://www.blogger.com/profile/06702152791215286381noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-43356025991947955212009-07-10T11:47:32.427-04:002009-07-10T11:47:32.427-04:00quick question about fish oil again .. lol.. is there particular times of the day that they are recommended to be taken (i.e., bfast, dinner)? Right now I am taking six 1000mg (omega-3) softgels/day; 3 with bfast and 3 at dinner. <br /><br />Thanks!Mindyhttp://www.blogger.com/profile/10876065866092208830noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-19091232432612520372009-07-10T11:27:19.935-04:002009-07-10T11:27:19.935-04:00Thanks Carla! Good idea on the emergency nuts!<br /><br />@Johnny - yep, 105/75 is beautiful! per my nursing friends the cutoff for docs worrying about hypertension/pre-hypertension used to be 120/80 but in the past few years or so has been lowered to 110/80 or 110/70. <br />so you&#39;re BP is definitely NOT too low from a nubmers perspective. and it&#39;s great that you&#39;re BP is going down!<br /><br />part of me is cynical and says that the cutoffs were lowered to help support the pharm industry by getting more people on statins / other pressure meds.lilyhttp://www.blogger.com/profile/06429990046797029409noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-37942149677995072422009-07-10T11:13:48.225-04:002009-07-10T11:13:48.225-04:00Carla - Thanks! I didn&#39;t realize that! I&#39;ll try to dial in my breakfast to berries from now on.Chelseahttp://www.blogger.com/profile/14854266061854682712noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-66799798654661169522009-07-10T10:46:23.660-04:002009-07-10T10:46:23.660-04:00Thanks Carla!benniehttp://www.blogger.com/profile/07467323642246496659noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-87242854937808351712009-07-10T10:45:05.391-04:002009-07-10T10:45:05.391-04:00Bennie,<br /><br />Here&#39;s the nutritional analysis for the BNB&#39;s if you cut them into 16 squares...<br /><br />1 square:<br />141 cal<br />11g fat<br />8g carb<br />3g fiber<br />5g proCarlahttp://www.blogger.com/profile/15813383555741944609noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-64119421797321004482009-07-10T10:41:27.204-04:002009-07-10T10:41:27.204-04:00Lily,<br /><br />You can do it!! Be strong! I’m already mentally preparing myself for a wedding I’m going to next weekend. Take some nuts with you if you think you will get hungry.<br /><br />Chelsea,<br /><br />I think it depends on the type of fruit you are eating. If you compare the amount of carbs/fiber between raspberries and grapes you can see that you would be much better off eating the raspberries. Berries in general have lower sugar and more fiber. Hope that helps! :)<br /><br />1 cup fresh raspberries:<br /><br />60 cal<br />1g fat<br />14g carb<br />8g fiber<br />1g pro<br /><br />1 cup grapes:<br /><br />114 cal<br />1g fat<br />28g carb<br />2g fiber<br />1g proCarlahttp://www.blogger.com/profile/15813383555741944609noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-73748224643372645592009-07-10T10:41:07.420-04:002009-07-10T10:41:07.420-04:00Bennie - Here you go!<br /><br />http://www.sonofgrok.com/2009/03/recipe-caveman-bnbs-banana-nut-bites/Carlahttp://www.blogger.com/profile/15813383555741944609noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-25041574626742131462009-07-10T10:32:40.548-04:002009-07-10T10:32:40.548-04:00Day 5, feelin&#39; fine.<br /><br />I treated myself to a venti black iced coffee this morning - and boy do I regret it. I feel as though my skin is crawling and I&#39;m on the edge of an anxiety attack. Maybe it&#39;s all in my head, but I think my body may be more sensitive than usual. Phew, boy.<br /><br /><br />****I know it has been posted, but I can&#39;t find it anywhere! can someone point me in the direction of that banana/coconut/nut/egg square recipe? it sounds delicious, and I need to figure out how to get more coconut into my diet.benniehttp://www.blogger.com/profile/07467323642246496659noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-76493220464152349122009-07-10T10:09:37.766-04:002009-07-10T10:09:37.766-04:00Starting day 3 today!<br /><br />7/9 Food:<br /><br />Breakfast: green tea, 2 banana/nut/coconut/egg squares, beef jerky<br /><br />Lunch: blackened catfish, broccoli, carrots, watermelon<br /><br />Snack: green tea, 2 banana/nut/coconut/egg squares, beef jerky<br /><br />Dinner: grilled chicken, steamed broccoliCarlahttp://www.blogger.com/profile/15813383555741944609noreply@blogger.comtag:blogger.com,1999:blog-4524670128499614729.post-41127570315465455102009-07-10T09:03:34.043-04:002009-07-10T09:03:34.043-04:00I am loving the &#39;Apple Pie&#39; Larabars...I&#39;ve been eating them with jerky as an afternoon pre-workout snack. I also eat fruit at breakfast. Is that &#39;SOME FRUIT&#39; or too much fruit? :)Chelseahttp://www.blogger.com/profile/14854266061854682712noreply@blogger.com