And the Conspiracy Continues...

This entry is a continuation of the "Conspiracy Theory" (Link) entry I did in October.  It seems that the "powerful conspirators" are at it again.  Medicare may start funding the Ornish and Pritkin Diets for those at risk for cardiovascular disease.  See the article here.  Both the Ornish and Pritkin diets are very low in fat, very high in carbohydrate and primarily vegetarian (70% carbohydrate, 20% protein, 10% fat).  These diets 'seem' to work in the short-term, primarily due to the fact that they result in weight loss.  Over the long term however, studies have shown that a diet lower in carbohydrate and higher in fat and protein is more effective in reducing weight and cardiovasucular disease risk.  See abstract to a review study here.  And for even more back up check out this, this, this, and this.

All of this research makes the fact that Medicare is considering paying for these diet programs highly suspicious in my mind.  Is decreasing the incidence of cardiovascular disease really the goal of the "conspirators" or are they looking for more ways to generate dollars for the government, healthcare system, pharmacological and diet industries?  It's definitely something to think about. 

I encourage you to be "Paranoid with a Purpose" - it might save your life.

Comments?

Heart Disease - Not Just a Modern Day Problem...

Ancient Egyptian Arteries Show Signs of Heart Disease (Link) 

What did these mummies eat?  "Bread and cereal grains formed the main backbone..."  Hmmm...
Ancient Egyptian Diet (Link)

Average lifespan was 40.

Thoughts?

Taking the Mystery Out of Buying Meat...

The key foods making up a Paleo Diet include vegetables, fruits, heart healthy fats, and wild game and/or lean meats.  Although wild game and grass-fed animals make the best choices from a health stand point, they are often geographically and/or economically unavailable.  I have had people tell me that they have spent 15+ minutes in the meat section of the grocery unsure of what to buy.  What is "lean" and which types of meats are the best?  Here's a run-down of the smartest choices:

Beef
The key words to look for here are 'loin' and 'round'.  Here's a great chart from the Beef Council that lists the 29 leanest cuts of beef.

Pork
Here 'loin' is the key word again.  Pork loin, top-loin pork chops, and sirloin chops are the best bets.

Poultry
It's fairly common knowledge that skinless chicken and turkey breast are the leanest choices.  That being said, the All White Meat Premium Chicken Strips from McDonalds and the Original Recipe Chicken Breast from KFC do not qualify as good choices.  Preparation is key in this catagory!  Breading, deep fat frying, or drowning in sauce = bad idea!!

Eggs
Eggs have gotten a bad wrap in the media.  They do not have to be avoided and you can eat the yolk too!!  Eggs fortified with Omega-3 Fatty Acids, such as Eggland's Best make the smartest choice, they are a little more expensive though.  If you are on a budget, normal eggs can work.  I am not recommending 6 whole eggs a day, but 1-2 per day is acceptable.

Fish and Seafood
This catagory is wide open, there really isn't a 'bad' choice.  The best options are fatty, wild-caught fish such as salmon and tuna.  Some types of fish may contain high levels of mercury and should be enjoyed less frequently.  The varieties with the highest mercury content are shark, king mackeral, swordfish, and tilefish (golden snapper or golden bass).
Again, preparation is key in this catagory also.  If you are having crab legs or lobster you're doing great...unless you're dipping it in copious amounts of melted butter.  Also, many times fish and seafood are breaded and fried, tasty - yes, a good choice - not so much.  If canned/packaged tuna or salmon are staples in your diet choose the water packed, low-sodium varieties.

Wild Game
If you are lucky enough to have access to it - enjoy it!  Many grocery stores carry buffalo meat and check out local butcher shops for other options.  You never know what you'll find!

Soy Products and Meat Substitutes
This is where GardenBurgers, Boca, Morningstar, Quorn, tofu, tempeh, TVP, etc. fit.  My advice here - avoid all of these and see the catagories listed above for better choices!!

That's the short story on meat selection.  The bottom line is go lean, grass-fed or wild when you can and ENJOY it!

Bread, Oatmeal, Flour and Other "Useful" Foods...

Here's the scenerio:  You are starting to believe that the health and performance benefits of eating Paleo are nearly impossible to beat and you're gearing up to give it a shot.  But you've got cabinets full of foods that are definitely not part of the Paleo plan.  Instead of throwing it all away or postponing your Paleo start date until the food is gone check out this post "The Many Uses of Junk Food" from Mark's Daily Apple. The same foods that will "funk you up" can help "unfunk" your house, cure athletes foot, make glue, and polish furniture!

What are you going to do with your 'junk' food???

The Perfect Combination...

It's starting to happen.  The dynamic diet/exercise duo - Paleo and CrossFit, is becoming more popular and has been getting some positive press.  Check out this article: Listening to our ancestors (the 3 pages of comments are pretty entertaining too). This stuff is working and people are starting to notice!

Unfortunately, it hasn't caught on with everyone or with the organizations and agencies that set the diet and exercise guidelines we are told to follow for better health.  But as the article says of adherents, "They don't need peer-reviewed studies in published journals or endorsements from the medical or sports establishments to prove the legitimacy of what they're doing.  They believe because they see the differences in themselves."

Seeing and feeling is believing - this stuff is REAL!  Find out for yourself...

Comments?

The "Juice" Is Loose...

65 reasons to stick with food:

http://www.fda.gov/Safety/Recalls/ucm188929.htm 

Comments?

Does More Protein = More Muscle??

You need to eat lots of protein if you want to build muscle, right?  All the really BIG body builders eat massive quantities of protein, (and likely wash it down with a fair bit of "juice") so it must work...  Well, the answer is yes...and no.  While protein is definitely key in muscle synthesis, a recent study shows that the body can only use the first 30 grams of protein ingested at a meal to actually build muscle.  Thirty grams is the amount in about 4 ounces of meat.  So, what happens when you eat more than 4 ounces?  The excess is broken down and used for energy or converted to glucose and/or fat.  Here's a link to a summary of the research: http://www.sciencedaily.com/releases/2009/10/091026125543.htm and the original research article abstract: http://www.adajournal.org/article/S0002-8223(09)00769-X/abstract

So the takeaway message is this, more than 30 grams of protein at any one meal does not equal more muscle.  Don't concentrate your daily protein into one or two meals, rather spread it out.  Try 30 grams each at breakfast, lunch and dinner and an additional 5-20 grams for your snacks.  A Paleo/Zone type eating pattern will help keep meals balanced, providing not too little or too much at any one eating occassion.  To get the maximal muscle building "bang for your protein buck" at every meal follow these rules: Have a "Palm" of protein (serving size the palm of your hand), 2 "Fists" of non-startchy vegetables, 1 "Fist" of fruit (unless you are trying to really lean out and going very low carb) and then add a good portion of fat (olive oil, almond butter, tree nuts, avocado, etc.) depending on your caloric needs and diet/performance goals.  This plan is guaranteed to "PUMP YOU UP"!!