How do you know if you are intolerant or sensitive to carbs?

The simplest tool to know is your weight. Your weight is a reflection of water weight, fat weight and muscle weight. Some people know because of cravings that occur when they eat the carbs. If you’re eating a candy bar, and you can’t stop and you have to eat more and you’re still hungry, that means you’re sensitive to the carbs. A doctor can measure glucose and insulin in a medical clinic as a more formal way to make a medical determination. But you can figure it out by your own body weight and the cravings you have.

Flatulence/Wind

Understanding Flatulence/Wind When you find that you have excessive flatulence, it is time to sit up and start watching what is it that you are eating that is causing excessive flatulence.

Passing of wind/gas is a very natural thing, but excessive flatulence is quite another thing.  A normal healthy person passes wind at an average of 14 times a day.  About half of this gas is swallowed air.  40 percent is carbon dioxide produced by bacteria in the intestines which is odorless.

The remaining 10 percent wind are a mixture of numerous other gases including the by-products of microbes¾these are responsible for the offensive odors.

While it is normal for one to pass wind, too much wind can cause abdominal discomfort and can be a social embarrassment.  The best way to control flatulence is to watch what you eat.

After eating flatulence-causing foods, the gas will be expelled between five and seven hours.  So, to check what you could have eaten that might have caused excessive flatulence, work back that number of hours.

Symptoms of Flatulence/Wind

Excessive intestinal gas may cause abdominal discomfort, bloating, distension, and belching.  In infants, excessive gas (colic) is usually accompanied by abdominal pain.  It is not uncommon for patients with eating disorders (anorexia nervosa, bulimia) to be particularly stressed by these symptoms.

Causes of Flatulence/Wind

One of the main reasons why flatulence and putrefaction happen is because the colon's friendly bacteria have been wiped out from years of meat, milk and dairy products (except yoghurt) consumption. Taking a course of antibiotics and medications can also cause the same situation.

Excessive flatulence, constipation, diarrhea and other digestive problems can happen due to lack of good bacteria in the guts. Lactose intolerance and allergic reactions to milk also increase gas output by about eight times.

Another notorious gas producer are beans that contain a compound called oligosaccharide. Eating beans like dried beans or baked beans, soya beans, peas, legumes, etc. will increase the amount of gas by more than ten times.

Carbohydrates from starchy foods like wheat, oats, potatoes and pasta are also gaseous, though not as much as the others mentioned above.  A high-fiber diet may also produce gas, stomach cramps and other intestinal discomforts.  Introduce fiber to your diet gradually, especially those that you don't usually take, over a period of days

Other foods that cause gas: cruciferous vegetables (those in the cabbage family like broccoli, cabbage and cauliflower), onions, turnips.

Diet Suggestions

Refraining from milk and dairy products (except yoghurt), and wind-causing foods should be one of the first steps to take when flatulence begins to be a nuisance.

Add a little anti-gas foods like ginger, garlic or spices, when you cook your pot of beans or gaseous vegetables. 

If baby is colicky, the lactating mother should also avoid the gas-causing food as mentioned above.  Breast-feeding mothers should get extra calcium from dark leafy vegetables like kale, algae (spirulina and chlorella), sardines, salmon.

One other often overlooked cause of flatulence is the lack of friendly bacteria in the colon. If this is the reason, you would quickly see a vast improvement when you take quality probiotics.

How you eat or don't eat is another contributing factor to a gassy stomach. If you tend to skip meals, you may encounter a bloated feeling, because of the gas forming in your intestines. Eat small amounts even if you don't feel like eating.

Finally, avoid gassy and carbonated drinks.  Do not use a straw when you drink as it would cause you to take in more air.  Habits like chewing a gum will also cause excessive gas.

Recommended Recipes to Reduce Flatulence/Wind

Garlic and ginger are effective in dispelling excessive gas in the body system.  These are used widely by Chinese midwives when cooking for women who just gave birth (during the two-month confinement).


Juice two or three cloves of garlic and a slice of about half an inch of ginger (or more if you can tolerate its spiciness).  Add water and raw honey and drink it frequently. 

Juice and drink either alfalfa sprouts or wheatgrass alone.  Alfalfa sprouts juice is mild and easy to drink.  Wheatgrass may smell a bit green but has a slightly sweet taste to it. Both of these are among the best and most nutritive greens.

Cut half an inch slice of ginger (or more) with the skin cleaned or scraped off.  Toss it together into the juicer with your alfalfa sprouts or wheatgrass.  But when you drink ginger juice, make sure it's not on the night of a hot date!!

Source: Juicing For Health

Paleo : What Do I Eat?

Summary

1. Eat real food – meat, eggs, vegetables, nuts, seeds, fruit, healthy oils. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.
2. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee).
3. Do not eat grains. This includes bread, rice, pasta, corn (I count corn as a grain), oatmeal, and all of those gluten-free pseudo-grains. That’s not real food, right?
4. Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. (No peanut butter, kids.)
5. Do not eat sugars of any kind, real or artificial. If you must sweeten, use minimal quantities of honey, maple syrup, or agave nectar.  No Splenda, Truvia, Stevia, etc.
6. Do not eat processed foods. This includes processed bars (like Zone bars), dairy-free creamers, etc.
7. Do not drink alcohol, in any form.

More About Meat…

• Animals, including fish, raised in commercial farms are not healthy so try to get grass fed beef, USDA certified organic meat, wild fish, and/or locally raised animals.
• If unable to do any of the above, then eat the leanest cuts you can and trim visible fat.  (Eating the fat of healthy fish, birds and animals is good for you.  Eating the fat of unhealthy creatures is not.)
• Eggs are good.  Eggs from birds allowed to forage and run around are better.
• Buffalo, elk, venison and other types of wild game are excellent choices if you can get them.

More About Vegetables…

• Non starchy vegetables should be a big part of each meal.  Virtually all vegetables offer excellent nutritional value.
• When possible choose organic, locally grown vegetables that are in season. Each of these factors will improve nutritional value.
• Experiment with sautéing, roasting and grilling your veggies.  Try different recipes and different ethnic foods.  Learn to use herbs and spices.  This stuff should taste good!
• Variety is king!  There are TONS of yummy veggies out there — try squashes, eggplant, garlic, leeks, onions, broccoli, cauliflower, carrots, green, cabbage, celery, kale, dandelion, spinach, tomatoes, radish, parsnips, mushrooms….
• Avoid starchy vegetable – potatoes, etc.  If you must eat starch (it happens) try sweet potatoes.
• Avoid legumes. Beans, peas, lentils and soybeans should be avoided. Why?

More About Fruit…

• A paleo diet allows virtually all fruit consumption.  There are a few issues though.  We need to consider how the fruit was grown as well as the type of fruit to evaluate nutritional value.
• If you can grow your own fruit or pick wild fruit – go for it!
• Scavenge the local farmers market for fresh local seasonal fruit.  Organic is best.
• Try to avoid fruit from far away. Flying in kiwis from New Zealand is not really helping our health.
• Avoid GMO (genetically modified organism) fruit.
• A little fruit juice occasionally can be okay but, fruit juice is really candy.
• Some fruits like bananas and pineapples have a high glycemic load and should be avoided if you are trying to loose fat.
• Berries are awesome!  Eat lots of berries!

More About Nuts & Seeds…

• Nuts and seeds are filling, nutrition, and packed with protein, fatty acids, enzymes, antioxidants and lots of vitamins and minerals, especially potassium and magnesium.  It is possible to screw up your fat profile with nuts though.  Lots of nuts have an unacceptably high omega 6 / omega 3 ratio.
• Some great choices: walnuts, macadamia nuts, pecans, almonds
• Beware of peanuts and cashews.  These are not nuts, they’re legumes. Don’t eat peanuts or peanut butter.  Peanuts contain lectins and other anti-nutrients which can cause some real health problems.
• Lots of packaged, shelled nuts are covered in trans fats!  Read the label!  Best to buy raw, unsalted nuts and spice them at home.  When in doubt, buy walnuts and/or macadamia nuts.

More About Fats…

• Fat is good for you.  Fat is essential to your well being and happiness.  (This is not hyperbolic writing. Having the proper fat profile makes a huge difference to your mental outlook and moods).
• Fat is a great source of energy.  Fat triggers our sense of being full. Fat is an essential part of many of your cellular and hormonal processes.  We sicken and die fairly quickly without adequate intake of essential fats.
• However…there are many bad fats in our food supply!

Good Fats

• Fat from healthy animals is good for you! Chicken, duck, goose, lamb, beef and pork fat can all be eaten and is an excellent choice for cooking because of heat stability.  Lard is internal fat from around the kidneys.  Lard from naturally (not grain) fed pork and beef is a very good choice.  Lard from grass fed animals is hard to find though, so butter can be used instead.  If you can find some high quality, nitrate-free bacon, the fat leftover after cooking it can be used for cooking all sorts of other delicious things!
• Coconut oil is good for you and a good choice for cooking.  Choose organic, cold processed coconut oil.
• Olive oil is very healthy.  Go for the extra virgin, cold pressed and use liberally. Extra virgin olive oil does not have great heat stability so use non-virgin olive oil or something else for high heat frying.

Bad Fats

• Trans Fats – fats damaged by heat.  Trans fats can be extremely destructive to our health. Trans fats can be made at home!!  Start with a healthy, unrefined oil, naturally high in beneficial omega-3 fatty acids – apply excessive heat and presto! Health wrecking trans fats. Easy!
• Hydrogenated and/or partially hydrogenated oils. Terrible!  Reread the last paragraph.
• Canola – should be avoided.  Canola has a very good omega 6/ Omega 3 ratio.  However, to be used commercially it has been genetically modified, highly refined, partially hydrogenated and deodorized.  Yikes!
• Margarine – see trans fats.
• Peanut, cottonseed, soybean and wheat germ oils… not good!

Courtesy of: Crossfit Seattle &  Whole9Life

Post Workout (PWO) Nutrition

"The idea of a PWO meal containing carbs (and protein) is to take advantage of a period of time in which the muscles are particularly insulin sensitiveve. We can fly nutrients into the muscle “under the radar” via a mechanism called “non insulin mediated glucose transport”. Amino acids are also taken in during this time and may play a synergistic role in both glycogen repletion but also decreasing inflammation that accompanies hard training. Said another way, you recover from exertion faster.


So, what should ya eat? We actually want a starchy carb as our primary carb. Yams and sweet potatoes are great options as they are also highly nutritious. Fruit should be used sparingly in this meal if one is focused on optimized glycogen repletion as fructose refills liver glycogen first, and once liver glycogen is full we up-regulate the lipogenic activity of the liver and start down the road towards fat gain and insulin resistance.


...part of what we want with this PWO meal is the MAINTENANCE of insulin sensitivity. If we totally top off our glycogen stores PWO we impair insulin sensitivity and make it damn tough to lean out. So, one way to look at this is the a LC-PWO meal is focusing on muscular recovery and growth, while minimizing or limiting the effects of insulin or carbohydrate. This is in stark contrast with what we will see in the case of the high carb PWO meal. From my perspective this is THE PWO meal of choice from a health promotion standpoint.


For low carb meals, in this situation the PWO meal of whey protein + coconut milk is providing quickly digested protein which will reverse catabolic actions of training, with just a bit of fat to suppress the normal glucose release of a large protein meal via glucagon."


~Robb Wolf

To all the diet skeptics, people who aren't sure what diet to get on and those who are struggling to stick with the diet...

I recently had a conversation with a friend not too long ago. A fellow crossfitter at that. He has been struggling to stick on to a strict paleo or zone diet mainly because of the people he lives with and because he lives in Malaysia and the food is just too awesome. So this post is to convince him that with exercise and a good diet you will achieve the results you want.

The 2 photos below were taken at the beginning of October 2009. When we were just starting out the 30 days Paleo challenge. As you can see my body was not too bad because I had just got back to UK after 3 months of super crossfitting (Everyday, twice a day). I forgot to take pictures of my post paleo experience so I am really sorry I have nothing to prove to you that it works for a month. BUT....


Check this out. After the 30 days challenge I went ballistic and lost all will power and just ate like a happy little pig that I was. I mean who wouldn't since you haven't eaten sweet and sexy food in a month. Anyway so from the start of November I started eating what I normally ate (i.e. rice, pasta, cakes etc). Then came December and Christmas was soon upon us and ate more. Then came January and exams and I ate more and more junk because I kept thinking I could not afford the time to cook better food. Within that couple of months I had also picked up the interest of baking even more and well I started consuming deserts quite regularly. Then on one fine morning when I woke up and looked in the mirror I realized THIS....


Immediately I knew that I have to get back into the Paleo and get back into the gym. Because of Christmas break and exams I had not been in the gym in almost 2 months. So in the mid of February 2010 I said to myself "It is time to get back on Paleo and take it a step further!". Hence I starting zoning my Paleo. It was difficult to Zone at first because I was not use to the calculations and the numbers. After about2-3 weeks or so it got much easier.

My first step to achieving the Zoning-Paleo was purchasing the Zone Diet and the Paleo diet book online. I read through that quickly and with ease and it cleared up a lot of questions I had. In fact it took me to a further step into my diet, I started to consider the Glycemic index of my fruits. This helps with ensuring that I am not raising my insulin level too high unnecessarily. Hence it has been about a month since I started Zoning-Paleo coupled with 5 days a week in the gym doing crossfit WODs (Thanks Pushmore, Crossfit.com and CrossfitFootball) and here are the results.


I am back to where I want to be and doing better. Still gaining more ground. Working hard for my sexy abs =)

Anyway, let me share with you the biggest difference the diet has made;

1) Obviously the physical appearance
2) Strength has improved tremendously (My DL in Sept [just before I left KL] was about 100kg, in October I went up to 145kg 1RM)
3) Increase in mental alertness
4) Increase in concentration (probably means the same as 3)
5) I don't feel tired at all
6) Increase in recovery rate (i.e. less time it takes to recover)
7) most importantly, cooking has never been simpler

So my friends I hope I have convinced you enough that the Paleo/Zoning-Paleo works. And to my buddy Ben a.k.a Kacang Bendy, Yue, Benjamin, Gay boy, etc.... I hope you are convinced that it works and that it is time for you to get on this path along with us. Do not fear about not having the will power because we all started that way and we all are here to support you. So hope on the train with us and join us in our journey to get fitter, faster, stronger and sexier =P

Foodie Update

Meatballs and stir fry cai xin with garlic

Refreshing simple and typical zone-paleo lunch. (Turkey breast, grapes and a plum and loads of vege and some nuts = protein, carbs, fats)

Paleo Beef Jerkey

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Beef Jerkey recipe courtesy of the Paleo Diet book :

2 lbs (I used 1 kg) Beef cut into 1 inch X (1/8) inch
equal amounts of spices (I used, cayenne pepper, tumeric, cumin powder and black pepper)

Mix the lean beef strips with the spices and let it marinade over night (or at least 1-2 hours)
Place the beef strips on a baking tray lined with baking parchment
Preheat the oven to a temperature of 140-150 degC
Place the baking tray in the center shelf and leave the oven door ajar (slightly open)
It will take between 4-12 hours depending on how you like your jerkey.

My first attempt was at 150 degC @ 10 hours = too dry and crunchy
2nd attempt at 142/143-ish degC @ 6 hourse = the thicker pieces were not the texture I wanted yet but most of them turned out perfect =)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If you have any questions please feel free to leave a comment and I will get back to you =)

Who says Paleo has to be boring?

This is a quick Paleo dinner (Turkey breast, brussel sprouts, fruits &nuts)

My Fishy Dinner


Paleo Cookies

This is my own cookie recipe. I was just testing cause I was craving something sweet and cookie like =)

Here you are PaleoPals

Recipe :

2.5 cups X Almond Butter/Flour
1.25-1.5 cups X Dry fruits (raisins, apricots, etc)
2.5 X eggs
1 cup X dessicated coconut
5 tablespoon X Honey (add more or less to your taste)

Bake at 190 deg celcius for 10-15 minutes on the mid shelf.

Enjoy my lovely friends!!

Paleo Round 2 - It's a lifestyle

As other fellow paleo pals have announced, some of us Paleo Pals - after our 30 days challenge in October 2009, decided to get back on the Paleo diet.

So let me fill you in quickly on my experience post 30-days Paleo Challenge.

1. Mad cravings

The post-paleo experience for me was worse than the getting started on paleo phase. All the repressed cravings from the 30 days lashed back with vengeance as I binged on bad food (most notably chocolate and cheesecakes).

2. Giving up ovo-lacto-pesco-vegetarianism

After 9 years of being quite vegetarian (not fully because I take seafood on and off) for ethnical reasons - I decided to start eating meat in the middle of November.

Going through 30-days of Paleo forced me to look back at the decision I made when I was 16. By getting more informed (largely influenced by the book The Vegetarian Myth) and deciding that I want to stop addressing the symptoms of a problem (industrial food) and start learning more about the causes of the problem. I could go on and on about this but it will take to many blog posts, so I will end at this.

The first meat I started reintroducing was beef as it was the easiest to eat. Follow by chicken. The last meat to reintroduce was pork as it was the hardest to eat and even now I am picky about how it is cooked.

For the first two weeks I felt pretty constipated (is this too much information?). But after that my body adjusted to the new diet (phew!).

3. Better food for me and you

Going through that 30 days paleo really did change my life. As some of you read - it was initially very tough cutting off half the food I routinely eat, such as rice, bread, milk, cheese, etc. Some foods which I thought were healthy like oats and yogurt, apparently weren't healthy enough!

Since I grew up eating out and never cooked anything fancier than instant noodles and fried egg - I had to start learning how to cook for myself. From making soups, stir fried vegetables, steamed fish, etc. It was initially difficult and time consuming.

Eventually I got used to it and post paleo - I've maintain some Paleo-ness such as having fruits and nuts for breakfast and snacks (instead of sandwiches and biscuits) and cook in more often.

And after cutting off my addiction to instant mix coffee drinks like the 'white coffee' mix - I've opted for freshly grind coffee beans without sugar.

The good thing is, the close people around me also adopted some good eating habits. The Mother is influenced to eat less grains, The Brother also ditched the instant coffee for freshly brewed coffee, The Boyfriend ditched cereals and is slowly cutting down on instant coffee.

Round 2, new Paleo rules.

For Round 2, most of us are choosing Paleo as a lifestyle instead of a "30 days challenge". Which means we have to each develop a system which works best long-term.

Here some guidelines which I'm following:

1. One cheat meal in every 4 days - Every 4 days I'll treat myself to 1 cheat meal.

2. Make the best of the situation - On occasions where there is no Paleo food available, I will just choose the next best thing. This is to avoid getting gastric and other stomach problems.

3. Coffee with milk - Coffee to me is not just coffee. It's therapy. It's a ritual. From choosing my beans to grinding them. Letting it sit in the plunger....watching it black turn into milky brown when I pour the milk in..... having the first sip.....hmmmm. Now, while initially I stopped drinking coffee with milk, by the 4th day I was not able to perk my mood up. Considering work circumstances (stress) and deadlines this week, I've decided to have milk with my coffee until this period is over. I will slowly phase it out after March.

I've been on Paleo for two weeks now following these guidelines. Yeee-har!

Why Can't I Have Grains, Beans & Potatoes?

Paleolithic Diet buffs refer to the new foods as Neolithic foods and the old as Paleolithic Diet foods. In simple terms we see Neolithic as bad and Paleolithic as good. Since then, some other substances have entered the diet- particularly salt and sugar, and more recently a litany of chemicals including firstly caffeine then all other additives, colourings, preservatives, pesticides etc.

Grains, Beans and Potatoes (GBP) share the following important characteristics:

• They are all toxic when raw- there is no doubt about this- it is a fact that no competent source would dispute- they can be extremely dangerous and it is important never to eat them raw or undercooked. These toxins include enzyme blockers, lectins and other types. I will talk about them in detail later as they are very important.
• Cooking destroys most but not all of the toxins. Insufficient cooking can lead to sickness such as acute gastroenteritis.
• They are all rich sources of carbohydrate, and once cooked this is often rapidly digestible-giving a high glycemic index (sugar spike).
• They are extremely poor sources of vitamins (particularly vitamins A, B-group, folic acid and C), minerals, antioxidants and phytosterols.

Therefore diets high in grains beans and potatoes (GBP):

• Contain toxins in small amounts.
• Have a high glycemic index (ie have a similar effect to raw sugar on blood glucose levels)
• Are low in many vitamins, minerals, antioxidants and phytosterols- ie they are the original “empty calories”
• Have problems caused by the GBP displacing other foods

As grains, beans and potatoes form such a large proportion of the modern diet, you can now understand why it is so common for people to feel they need supplements or that they need to detoxify (ie that they have toxins in their system)- indeed both feelings are absolutely correct. Unfortunately, we don’t necessarily realize which supplements we need, and ironically when people go on detoxification diets they unfortunately often consume even more Neolithic foods (eg soy beans) and therefore more toxins than usual (perhaps they sometimes benefit from a change in toxins).

by Dr Ben Balzer

Chap Goh May

So to end CNY I broke my diet by having a plate of chicken rice. But I couldn't resist because it was cooked by yours truly =)

Anyway for those who are back on the diet or have just started out. Best of luck and keep it strong. Remember that the food you eat is the only thing you have control of when you want to become fitter, faster and stronger!!!

Low GI Fruits & Vege List

Guys,

I came across these 2 links that lists the GI levels for Fruits & Vegetable.


http://www.southbeach-diet.info/low-carb-vegetables.php
http://www.southbeach-diet.info/low-carb-fruit.php

Remember to choose the lower GI ones! :)

Keep it strong!

Day 10

It's the 10th day for me! Had a couple of "cheat" munchies along the way, but not excessive that it will smash my results!

This time round, it's easier to start, and carry on! I knew what I can or cannot consume. I knew how my body would react. I knew when to reward. I knew HOW it works.

Despite having sleepless nights for 4 nights in a row, I didn't feel as tired as I would - if I had taken regular non-paleo meals. Weird eh?

I feel different! I feel new! And I feel hungry at 2am!!! That's pretty reasonable time to be hungry since I'm awake and dinner's fully down the drain!

Jonson, keep up the healthy living and meals etc. Don't worry about your protein shake!
Ms Z, coffee WM is cool :) We can afford some flexibility under control yeah!
Karen, go as best that you can with meal choices! Your awareness will lead the way! :)

Have a great weekend peeps! :)

To get the best results, you must talk to your vegetables.

- Charles, Prince of Wales

Dilemma

As all my paleo pals have started doing paleo again... shall i shall i?

What about my morning coffee fix? egg tart? siew pao? ice cream? cakes? cookies?

Oh..... i'm in such dilemma R>I>G>H>T... N>O>W!

The only way to eat!!!

Ladies and Gentlemen

*Drum Roll*

PALEO PALS are back and we are back with a vengeance.

This time we are going to hit the Paleo diet hard. No longer will 30 days feel like 30 years. From now on we will Paleo all the way!!!

Start tossing out those coffee powder, rice, pasta and those unfavourable carbs!!!

Stock your cupboards with nuts, seeds, fruits, vegetables and most of all MEAT!!!

Make every meal as paleo as possible!!! If you are eating out do your best to keep it paleolithic!!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

For the pass 3 weeks/ 1 month I have been zoning my paleo diet as best as possible. The only thing I have eaten and still do that is not paleo is Protein powder and canned tuna. My reasons :

1) Zone dieting requires you to eat a balance amount of protein, carbs and fats. The most difficult to obtain is protein, especially for breakfast. Imagine eating a 5oz steak for breakfast? You'd be so stuffed and when you get to class you'd be dosing off already. So having a protein shake makes it much easier for me.

2) Since I am a student, I have classes at 9am from monday to friday. I am up at 7.30/8am most of the time hence that does not leave me enough time to cook. I know I can wake up earlier but think about the amount of work that we do. By the time you hit the sack its most likely 12 or 1 AM. So you want to optimise sleep.

So to all my paleo pals, forgive me for the protein powder and canned tuna.

Anyway let me share some photos of paleo meals I have been eating =)



Anyway here are some links for you all;

Paleo recipes, more recipes and more recipes

Crossfit Football posts up paleo recipes every couple of days.

The main site that is a must for reading is by a fellow cross fitter and paleo diet-er Robb Wolf.

These sites should get you going easily.

For those who want to zone their paleo this link is to download an excel spreadsheet that helps with the calculation and conversion. ZONE BLOCK CALCULATOR

Here is the Paleo Diet book that you can read. I have the actual book and am about to start it. Just finished the Zone diet book and now having a fun read before getting into the Paleo book.

OKAY so let's recap;

1) Eat only the food that was available to us back in the paleolithic days.

2) Throw away all those crap and temptations.

3) Stock up with all the goodies of fruits, veges, nuts and meats.

4) Have a consistent weekly workout routine. Remember that dieting is only part of the journey. Exercise is the other part. Put dieting and exercise together and you will be a force to be reckoned with.

5) Read as much as you can. The internet is a huge back of knowledge. Anything you want to ask can be answered through the internet.

6) Paleo pals are always here to help support and share with each other. SO just pop in and join us =)

7) Have fun dieting, because if you don't have fun you will bail on the diet. SO enjoy it =)

Last words from me:

Live to ea,t not eat to live!!!

Eat the right foods and exercise to your best capabilities remembering to have rest days. Eating the right foods and in the right quantity will optimize your performance.

Spend a little more to live a lot better!!! (i.e. spend a little more for organic chicken, free range eggs, etc)

The aim is to grow fitter, faster and STRONGER!!! RAWR!!!

Day 1

Today!

Round 2!

Anyone interested in Round 2? Beginning March 1st 2010

Let me know :)