Paleo Pals - Health, Weight Loss & Support

Mornin' Cave Chicks!

I've spent this weekend nursing a pulled trapezius muscle (ouch!). Worked the weights twice as hard as usual on Friday and am paying the price with what feels like a broken wing....very frustrating.

TwoHobbies - The corn tortillas sound like a nice cheat lol! I've tried a number of sub recipes for tortillas and most are just 'ok'. I've recently discovered a site that sells corn essence for flavouring without the carbs or toxins. I'm hoping it makes my substitutes taste more like the real thing, I'm thinking paleo corn bread when my shipment comes in woot!

Vamp - Peanuts aren't actually a nut. They are a legume (bean) and carry all the bad toxins and carbs along with it. You can easily make your own nut butters (to replace peanut butter) or buy. Either way they are VERY expensive, but you should be using them moderately anyway as they are HUGE in calories. Healthy nuts or nut butters should be treated as snacking items, or in baking treats. Glad you have a plan in place. The thing I found interesting is that if I kept my meals 'clean' it was almost impossible to top 100 carbs a day while eating only complex (veg) carbs (my normal carb/day is 50-80). Where I run into problems is with baking. A lot of paleo treat recipes call for 1/4-1/2 cups of honey, maple syrup or coconut sugar. I don't use artificial sweeteners, so I learned to adjust to much lower sweeting additions (2-3 tablespoons). Over time I have developed a disgust for what's considered 'normal' sweetness taste.....and I have a sweet tooth the size of Wisconsin!! Btw, Solfeo is absolutely right, adjusting your levels to suit your health situation is imperative. Extended ketosis may not ideal for all. Diabetics are one example that would benefit greatly from a lifelong keto state, and apparently those with epilepsy and bi-polar disorder are perfect candidates. To lose the weight keto is perfect as well, but I'm very leery about continuing under 50 carbs a day after you've reached your goals. This is why I recommend blood work being done before and on a continuing basis to make sure everything is kept in check, and to keep maintenance levels of carbs (50-100) according to the chart I posted.

Meg - Your story is close to mine. I was diagnosed with Ulcerative Colitis shortly after treatment stopped (Acid Reflux disease before). My gastro doc said it may have uncovered an underlying condition, who knows, at the end of the day it's the same result. Thank god I found paleo.....it is he PERFECT way to eat for IBS/IBD folks. Some paleo folks occasionally eat small quantities of quinoa & lentils in order to 're-carb'. Re-carbing is done if a person hits a sluggish patch (I do ever few months), or if you're running a long stretch of weight plateau (recarb sometimes breaks it). The preferred choice of recarb food is usually quinoa, lentils or beans as they pack a huge amount of nutrition along with the unfortunate toxins. Might as well get some nutrition with a 'cheat'. Paleo folks like you and me can't recarb this way because it leads to terrible colon consequences. When I recarb I usually pick white potato or even a honey laden treat dessert. As for your seed question, no seed are not grains, BUT some seeds are better than others, as it goes for nuts too. Here are a couple of guides that outlines the what & why: https://www.marksdailyapple.com/the-definitive-guide-to-seeds/ & https://www.marksdailyapple.com/the-definitive-guide-to-nuts/

Cowgirl - I'm still working on that paleo primer for eating and will post and PM you when I'm done. What I can say for now is that no complicated recipes or ingredients need be involved. The beauty of paleo is that if you can cook your usual, but eliminate the no-nos. Grill or roast chicken, just don't bread it (unless it's almond or coconut flour). Same goes for most meats. Add a big side of veggies & salad with homemade dressing. Don't use bottled dressing, no bread on the side, maybe a fruit for dessert with whipped coconut cream topping if you're wanting dessert. What you've eliminated is the mashed white potato or rice sides, breading meats/fish/poultry, bread & butter, processed salad dressing and high carb dessert. It doesn't have to be that much different than how you cook now. Over time eliminating the no-nos becomes second nature, so there is no need to completely reorganize your cooking habits. In paleo there is a substitution for everything thankfully lol, and I actually find most meals are easier to prepare (especially week night dinners) There are links on my original post to sites that list thousands of easy everyday recipes you might want to check out.

Ok, where are the rest of ya??? It's ACCOUNTABILITY/INDISCRETION MONDAY!!! Time to poke fun and all our possible weekend sins! Mine happened early on Thursday. Forgive me Cave Chicks, for I committed a cardinal sin: I took a few bites of a restaurant prepared 'lemon bomb'. A few bites.....and I've paid the price. it's the first food I've eaten in 3.5 years that included white sugar. You don't want to know the results. Let's just say this.....ain't. going. there. EVER. again. Blech.....still feel hungover from it. Oh, and red wine, yeah, that was helpful LOL!!

Shazzz - (wish you could hear me say your screen name...I put extra zzzzzz's in it lol!) Lucky you going to Japan!!! Nice you and your DD can vakay together.....oh and the food will be awesome! Carby, non-keto/paleo, but awesome LOL! As Wrenn pointed out though, it is healthier food than a westernized diet, and the walking is perfect exercise. I hope you have a wonderful trip and we'll be waiting for your return...….with rice repellant ready LOL!! Enjoy, we'll miss you!

Cowgirl - Is there anything in particular you're most interested in that I should include in my 'paleo primer'? Throw out anything that comes to mind, I want it as complete as possible. Hope you enjoy the apps!

Meg - oh man do I hear you, and you're spot on! Nuts can be touchy for those that suffer from gastro issues. I'm best with moderate amounts of almonds but walnuts are a disaster for me. I googled it once and found that ancient Chinese cures listed walnut teas & oils as a cure for constipation...man were they right! The thing about nuts peeps like us have to keep in mind is that while they are very nutritious and filling, they do contain some inflammatory components (in small amounts) that can punch holes in the gut, especially if they are overindulged. Not surprisingly, those with fibromyalgia, arthritis and joint issues should keep the intake down to a dull roar. It's best to test the waters carefully in the nut zone (sounds like my house lol!)

Last but not least Kathindc - Hiya & welcome to the paleo zone!! Glad to see you post here and hope your lurks have been interesting lol! I understand your thoughts on a paleo completely. I passed by paleo for 1.5 years thinking "are they out of their minds??? No bread??? No rice??? NO PASTA??????, that's insane!" It is a commitment, but only at first. After your first week and especially into the second you'll find that you aren't craving any longer, and definitely not as hungry. Yes there is an initial carb craving curve to get through (3-5 days) in which people feel sluggish...this is called 'carb flu'. It passes very quickly. Your weight will drop, your energy will rise and (I mean this honestly), you'll eat much more satisfying foods that will offset the bread, pasta etc.... You'll actually lose the desire over time for the bad stuff, especially sugar. I'll stop trying to sell you now lol, but I do recommend that if you're going to try 2 days a week, be sure to do consecutive days, You don't want to eat a roast beef dinner and the next morning eat cinnamon rolls....that's a recipe for disastrous weight gain. You could take a 5 day challenge and see how you feel? There are many 80/20 paleo peeps that take weekends off (within reason, don't eat 40 pizzas on Saturday night lol). That's what we're referring to as 'going to Vegas'....and why we 'confess our sins' on Mondays. There are still plenty of benefits to be had in a split week. Let us know what you decide, no rush, no pressure!

Ok, we're still missing folks.....where y'all hiding???

Cowgirl, sorry I wasn't clear (not unusual for me lol) I just wondered if you were looking for the inclusion of aday by day meal plan sample to start (like a two week thing) and also specific dietary needs (as you mentioned). I want to be sure to cover all bases for you and anyone else starting out. I will be outlining a number of “need" issues anyway, but if you have a special or unusual need, throw that out there too.

Ugggg, I’m clear as mud eh? LOL!!

MAP - As I said in an earlier post regarding cheats, "ohhhhh girl, you hit that cheat like a mofo!" LOL!! Meh, no need for anyone to be embarrassed, this is a safe non judgemental place. If you or anyone doesn't want to post 'cheats' it's all good. I started the 'confessional' as a fun thing/self accountability/support and no more than that. My cheat/sin was cardinal....white sugar after 3.5 years....but even at a few bites BLECH. Looks like I'm over it lol. Starting into any new lifestyle is challenging, especially when we spent most of our years eating in complete opposite. Looks like you're on the track back again though....and I'm so JEALOUS of your workout plan for this evening (I love me sum' free weights!) I've been 'downed' by a pulled trap muscle that makes it hard to even breath. Much better today so I hope to be back in time for Workout Wednesday tomorrow morn. I hope all goes well at your onc appointment (keep us posted if you're ok with that), and it's actually good you're getting a baseline for blood work and weight. A checkup always makes me more accountable.....boring, but accountable. LOL.

I have the dreaded sweet tooth syndrome (henceforth known as STS), so here's a couple of links that might make it easier:

and here's 40.....count em' 40 cookie recipes that might help calm the urge for oreos:

https://wholenewmom.com/recipes/paleo-cookies-sugar-free-cookies/

http://www.paleoflip.com/super-easy-paleo-sushi-recipe/

http://www.cookinglight.com/healthy-living/cauliflower-rice-paleo-sushi-recipe

http://eatdrinkpaleo.com.au/salmon-avocado-nori-rolls-paleo-sushi/

Wine...red is all good so it's not a cheat but an indulgence.

Popcorn & gin, sorry girlfriend, you're out of luck there LOL!

Cowgirl - Nope, not too much info at all.....the more the merrier because it allows me to cover a wide cross section of issues in the primer. Ok, so I was jealous of MAP's workout tonight and now I'm beyond jealous of your beef farm OMG.....how awesome is that!!! Is it grass fed?? If so we're all doing a road trip to your place LOL!! That must be you in the pic....I wasn't sure. That cow is so cute! Even cuter on a plate! (joking)

Dairy, while I'm not lactose intolerant I am definitely casein sensitive....which causes the big 'D' if you catch my drift. Once I was 'clean' & healed I did what you were thinking and tested the waters slowly. By clean I was 6 months to a year before trying a few of my previous no-nos. I'm good with a moderate amount of hard aged cheese. Softer cheeses like Brie (my fav) are hardly worth the risk so I only eat a bit at Christmas. Strangely enough I'm great with full fat cream (woot!) and butter. After all that blether what I'm saying is go clean for a minimum of a 4 weeks, then try your favs one at a time. Give it 24-48 hours to react. If it's all good then at the next try eat a bit more and wait again...and so on. You know your triggers well, so avoid (obviously).If testing proves negative then give it some more time and try again. You may never be good with certain foods. Like me you've got a lot going on internally.

Here is a link to a simple 1 week plan (no recipes) just to review. You can cook/spice the meat items any way you choose (btw, you do lunch the way I do...usually leftover from dinner the night before...so much easier/quick) This plan is very basic but gives you an idea of how it rolls. Veg choices are what you like and can stomach. No one ever died from not eating brussels sprouts lol. There are tons of veg choices...eat what you like in that regard (except tubers....try to stick to sweet potato most of the time...white is a treat) I'll find a better and longer menu plan and post it tomorrow....have to make dinner now...my hungry caveman will be home soon!

https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu#section9

Meg - hope you have fun with the cookie link! Coconut sugar as with any paleo sweetener should be used as a treat...and carefully in the beginning when most of us are so vulnerable to cookie/treat overdrive. I waited about a year before I stepped into paleo baking as I was afraid of my Wisconsin sized sweet tooth. While treading carefully with how often you do indulge on treats, I recommend cutting the sweetener quantities listed on recipes in half (I still do that to this day because of the cancer link and weight gain). Optimum sweeteners are honey, maple syrup, molasses & coconut sugar. Still sugars but at least have very decent nutrition profile as compared to white sugar...and artificial sweeteners ummmm, no. They are inflammatories that can spike insulin levels. Blech, chemicals! Balance is key...keep treats to a dull roar.

Cowgirl - Oh I'm jealous lol! Wow...so lucky...all I have in my backyard is the neighbor's cat, and I'm not that far gone hunter gatherer to do it in. Not that I would she's a sweet thing, just wish she'd stay out of my garden! I will be reading your link tomorrow when I'm more alert. As for snacks, yes they are allowed, especially if you're truly hungry (no boredom eating, I can be guilty of that) here's a link to plenty of ideas http://paleogrubs.com/grab-and-go-paleo-snack-ideas

I snack as simply as possible...half avocado, small leftover plate (always cook extra, comes in handy!) or some of the veggie chips included in the recipe link. When you really get rolling you'll find the need to snack drops big time...you just won't be as hungry.

MAP - Yesssssss, red wine, oh yeah! Awesome indeed. Red wine and dark chocolate (80%+) are the darlings of paleo indulgences. Just don't stick a straw in the bottle or eat the whole bar...although I'm tempted at times lol. I had to lol at your upper body forecast...DOMs are all too familiar in my world and coffee mugs ARE heavy the morning after the workout before! Hot flashes...besides ac, fans, cold water you might check your sodium and sugar intake. Once I got a constant weight training regime underway and lost weight, the flashes dissipated to 2-3 a day (usually after showering or putting makeup on...you know, the most convenient times *eye roll*). If my sodium is up (restaurant meals) the flashes are insane the next day. Next time you eat 'salty' see if it's worse. Oh, back away from the ice cream, your butt will thank you! ))) besides, it might make the flashes worse. I know...it ain't easy!

Whew, now I'm looking for a snack and wanting to workout! Maybe some grass fed beef cookies & red wine on the treadmill )) oh my Paleo life!