Day 30 of our Paleo Challenge

Welcome to Day 30 of your 30 day Paleo Challenge. Today February 2nd you will record your points from 2/1/16 by Midnight. (As a reminder I will not except posts after Midnight)

There are so many women in my life, current clients, past clients, friends, and acquaintances that struggle with weight loss - but they won't give up their alcohol. I have posted this before and it is worth reading.

Can you have your wine and see results too?

I doubt it’s a big surprise that avoiding chronic alcohol use is best for a lean body composition, but do you know why? It’s not just the added calories (alcohol offers seven calories per gram compared to carbs and protein, which contain four each). Alcohol affects  metabolism because when you drink it, and your body puts all other metabolic processes on hold until it has processed the alcohol. Your body can’t convert the calories from the alcohol to fat, meaning it needs to use them up, and will delay all other fat burning and energy use until the alcohol has been processed.

Drinking alcohol affects your hormones as well, increasing cortisol and modifying steroid metabolism in the liver. This results in lower androgens for both sexes. Women with higher levels of androgens and men with lower levels are equally at risk for belly fat gain, and for men, lower androgens mean less testosterone.

Bad news! Read On

And the good news

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Day 28 of our Paleo Challenge

"I get plenty of sleep every night, and my body appreciates how I take care of it." ~Louise Hay

Welcome to Day 28 of your 30 day Paleo Challenge. Today January 31st you will record your points from 1/30/16 by Midnight. (As a reminder I will not except posts after Midnight)

I still give my kid's cereal and I TRY and choose what I thought was better than most. Only to find out NOPE its still bad and laden with sugar. Watch a quick video here about cereal

AND another creepy read about what we still allow to have in our food that other countries have banned. READ ON

Many nights I awaken every hour until I finally surrender and just get up. I never thought of eating more food before bed, or getting natural bedding. Here are some great tips if this happens to you...READ ON

This might also be a good time to re-do your workout to see if you score has changed from day one. And if you are ready go ahead and send me your after photos and post your measurements. This will give me a head start on calculating your percentages lost.

Paleo Challenge Points Jan 2016

 

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Day 27 of our Paleo Challenge

Today is Day 27  January 30th. of our Paleo Challenge. You will post your points from 1/29 I am honestly surprised not one you has mentioned having a reaction to gluten after eating it during this challenge. BUT mostly what I am surprised about is that early on most of you complained of bloating and weight gain. Bloating is the #1 side effect to a food source and giving up gluten is the #1 food source to cause the bloat among DOZENS of other side effects. My wish is for all of you to recognize how food makes you feel - that is the first step to making clean food choices.

Exercise Challenges, Water Challenges, Sleep Challenges....Oh MY!  What ?? more food challenges?? Can you do with out fruit? Can you do with out Meat? Nuts and Seeds? Bars? Eggs?

Sometimes our menus look like these examples:

1. Eggs, Apples, Lara Bar, Pear, Chicken, Almonds, Hard boiled Egg

2. Sausage, Peach, Nuts, Raisins, Coffee with Almond Milk, Pork Chop, Lettuce

3. Smoothie, Nuts, Raisins, Jerky,  Paleo Granola with Almond Milk, Apple

4. Protein Shake, Nuts, Raisins, Jerky, HB Egg, Protein in Water, Chicken Leg, Strawberries

5. Pancake, Nuts, Berries, HB Egg, celery, Almond Milk with coffee, Paleo Cobbler

Yes there are holes in each one of those daily meal examples. We all need variety, however we all eat the same things day-to-day. What should a menu look like? Try a variety of menu ideas. Take these last few days to venture out and make a new menu plan. Explore vegetables that you have never cooked with before. Make a Fruit compote to pour over meat. Drag out your crock-pot. Make a veggie Paleo Pizza. Have fun this weekend. Spice it up!

Have you visited our Facebook page and downloaded all the FREE cookbooks available to you?

Perfect timing on a email I just received:

Last week, I got a frantic call from a client of mine. She had identified that gluten (the protein found in wheat, barley & rye) was a real problem for her digestive system, energy and mood. She had been gluten-free for a couple months now & was feeling really good.
Until she went to a party and ate something that she thought was gluten free. When she woke up the next morning, she realized she was wrong. She was starting to have GI symptoms and was getting super stressed that she had done some type of irrevocable damage or had undone all of her good work.
I understand this. When you go from feeling bad to feeling good, and then are threatened with feeling bad again, that is scary and stressful and sets you running to the the phone for help. 
I call it getting "glutened" because I'm using gluten as the example, but exposure to any food/compound that you are sensitive to can create symptoms: milk, eggs, nightshades, beans, sulfites, MSG, nuts and on and on. It's possible to have old symptoms pop back, or new ones to crop up.
Fear not, my dears!
There are quite a few things you can do to help lessen the consequences of exposure. When I was talking to my client about them, it occurred to me that I should share them here, too.
Also, you are NOT undoing all of the good work you've already done. You are not worsening your health. This is a blip in the road, something that will right itself even if you don't do a thing in most cases.
These are the main strategies I implement:
1. Digestive enzymes: Typically I have people take 2-4 digestive enzymes every 3 hours or so, POST exposure. This helps break up not only the problematic proteins or carbohydrates you may be ingesting, but will help chew up inflammatory molecules they generate.
2. Hydration: In my undergraduate career, I studied biology, marine biology and ecology as my loves. I learned a phrase in my studies I've used innumerable times in clinical practice: "dilution is the solution". In ecology class, it was referring to pollution, but we can extrapolate that to the inner pollution one feels upon exposure. Drink up! Water, that is. I recommend a 12 ounce glass as soon as you realize you've been exposed, and then at least 8 ounces every hour, getting several (like 3, more if this is already your normal level) liters in throughout the 2-3 days following exposure.
3. Activated charcoal: 1-2 caps every couple of hours will help absorb gas and those feelings of yuckiness. It WILL turn your poop black if you take more than a couple of grams, so be ready for that :)
Side note: Charcoal, if you brush it all over your teeth, let it sit for a couple minutes (yep, it looks kind of crazy on there!) and then rinse it all out is a surefire formula to lift stains and make your chompers sparkle.
And lastly, fear not! The vast majority of reactions that are due to non-anaphylactic, non-Celiac exposure typically last no more than 72 hours. You can expect to feel much better within three days, and by using the above strategies, you can reduce it even more.
Source: Dr Jillian from metaboliceffect.com

 

 

 

 

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Day 26 of our Paleo Challenge

Today 1/29 you will post your points from 1/28.  

If you have not seen this, it is a must read! Where People Go Wrong When Starting a Paleo Diet

At some point during this challenge you found yourselves eating in front of family, friends and co-workers.  You will either decline a certain food or they may ask you a question about what you are eating.  Other people (usually the typical overweight/unhealthy American who frequents the doctors office) will have the tendency to say something to you in reference to the way you eating such as “oh…man that really sucks” , “I feel sorry for you”, or “I could never do that.”  Upon hearing this you may also start to think these thoughts in your head by saying “yeah…this does suck”…or…”sucks to be me.”  This will only get worse….soon you’ll be crying out for help telling the world about how bad you have it now that you can’t have soda, sugar and white bread.  Or worse…you may convince yourself that you can’t do this and start shoveling the Twinkies an Doritos in your mouth.  This is absolute non-sense and it should be recognized immediately for what it is, which is RESISTANCE that wants to keep you stuck.  It’s the same RESISTANCE that has everyone else stuck, fearful of moving forward and making positive changes happen.  Practice not playing the victim role whether it’s coming from external or internal voices. Read On

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Day 25 of our Paleo Challenge

Today you January 28 you will post points from 1/27/16 Now that you have experienced the Paleo Way is the Paleo Diet for you?

The only way to figure out what an optimal diet is for you is to experiment and observe. The best way to do that is to remove the “grey area” foods you suspect you might have trouble with, like dairy, nightshades, eggs, etc. for a period of time (usually 30 days is sufficient), and add them back in one at a time and observe your reactions. This “30-day challenge” or elimination diet is what folks like Robb Wolf have recommended for a long time.

I suggest we stop trying to define the “Paleo diet” and start thinking about it instead as a “Paleo template”.

What’s the difference? A Paleo diet implies a particular approach with clearly defined parameters that all people should follow. There’s little room for individual variation or experimentation.

A Paleo template implies a more flexible and individualized approach. A template contains a basic format or set of general guidelines that can then be customized based on the unique needs and experience of each person.

Read more here

Today your fitness challenge is planks! For every 3 minutes of planking you will get 5 points. 3 minutes = 5 points.

Example: I hold my plank for 30 seconds then I rest for 15 seconds, then I hold again for 30 seconds then I rest for 15 seconds, that equals 1 minute. I repeat this process until I have reached 3 minutes...I have earned 5 points!

There are no modifications for this challenge. You must plank for a minimum of 3 minutes to earn points.

the perfect plank

 

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Day 24 of our Paleo Challenge

Are you an "overexerciser?" The Female Athlete Triad is a group of three signs commonly found in female athletes and over-exercisers that negatively affect overall health: amenorrhea, osteoporosis, and disordered eating. Literature suggests that up to 60% of female athletes experience at least 1 of the symptoms of the Triad. Read On

The Big Dairy Debate Milk is the  ranked #1 in the allergy food list.  Read More HERE This is a rather lengthy research article but it is worth sitting down and skimming through it.

Welcome to Day 24 of your 30 day Paleo Challenge. Today January 27th you will record your points from 1/26/15 by Midnight. (As a reminder I will not except posts after Midnight)

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Day 22 of our Paleo Challenge

Today is Day 22 = January 25th of our 30 day Paleo Challenge. almost thereToday you will post your success from Sunday 1/24/16.

Since we are almost near the end - please share with us how you feel? Are you meeting your goals that you set for yourself?

Under the E = points please share with us what you  have been doing to earn the 2 points.

Fitness Challenge Begins Today.

You will perform As many Up-Up-Down-Down Planks as possible today. For every 10 completed up-up-down-down  you will record 1 point. 10=1 Record and Report your scores tonight before midnight. Try and stay as consistent as possible with this task. 

Along with this challenge you will perform  Wall Sits. You will hold the wall sit as long as possible and rest when you need to. When you are resting the clock stops...and restarts when you get back down into your wall sit. For every 5 minutes of wall sitting you will record 1 point. 5=1 Report your scores tonight before midnight. 

You are all Winners!

Paleo Challenge Points Jan 2016

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Day 21 of our 30 day Paleo Challenge

Today is Day 21 = 1/24 of our 30 day Paleo Challenge. You will post your results from 1/23/16

Today your lifestyle change continues to nourish. Looking back at  our menu choices we could all use a little tune up. We tend to gravitate towards eggs for quick protein sources, servings of fruit for our energy sources, blended drinks, bars and raisins for easy fillers.

During these last few days of your challenge your focus will be square meals. You will continue to post your meals each day to earn your one extra point each day which is your Journal Point; J=1.

Your meals don't have to be large as long as they include three out of the four choices; Meat Veggies, Fruit, Fats

Focus on a variety of animal proteins - can you fore-go eggs all together?? Eggs are SO good for us but if you are using them as your only protein source in your square meal then there is a good chance that you may not be getting the recommended daily protein grams.

{How much protein do I need daily? Click here to find out}

Skip the fruits, raisins, and bars as quick go to meals.

Square Meal: a substantial and nourishing meal; It can be described as a meal that consists of meat, veggies, fruit, and fats.

{how do I get enough protein in my meals? Click here to read more}

In between Meals should be a focus of smaller meals - however I understand the need for larabars, raisins, nuts, coconut, etc. these choices are allowed - just try and change up your focus. Ask yourself are you really hungry? when did I eat last? Perhaps reaching for a smaller version of my lunch will satisfy me more than a bar or a big cup of raisins and nuts.

Good news - you continue to earn an extra point daily for charting your daily menu. That's it! Easy Peasy. You won't lose points for not eating non square meals - 10 eggs a week - or that daily LaraBar. Just change your focus this week and enjoy the down hill ride from here.

"People who keep a daily food journal lose more weight then those who don't"

Are you eating to much or to little? Click on the links below to read paleo posts.

Everyday Paleo

Journaling vs. Getting Stuck in the Numbers

New Breakfast Idea Another Breakfast Choice

 

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