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Aug 10
I wanted to share with you an article by my good friend Ron Holland. He’s a long time trainer with a long list of credentials. I love his ideas on diet (because they agree with mine!). Let me know what you think, comments are always welcome.
I’ll get an interview up soon that I did with Ron when I saw him at my latest meeting.
Go Caveman! How and Why!
By SWAT Fitness Expert Ron Holland, Author of “Paleo Fat Blast Meal Plans”
If you’re like most people, one of the most common questions you may ask your trainer is “What Should I Eat?”
With the gazillions of diet plans, books, crash and fad diets out there, it can be difficult to know what to do, and who to believe. So I’m going to tell you the simplest, easiest way to eat that will not only lead to weight loss, but increased energy, better health, and a better mood overall.
Do you have to buy special foods? NO.
Do you have to take tons of supplements? NO.
Will it take a lot measuring and weighing of food? NO.
Here is the Secret to Being Lean and Fit Over Forty…. And for life: EAT CLEAN.
As a trainer, I have recommended a variety of different eating plans and “diets” to my clients, trying to find one that is the most effective and efficient at helping my clients (especially women) reduce body fat, have more energy, and feel better overall. By far, the Eat-Clean Paleo Diet has been the most effective, helping hundreds of clients lose fat, feel better, have more energy, and reach their goals faster than with any other plan I’ve tried.
WHAT IS IT?
The Paleo Diet (also known as the “Caveman” Diet) is one of the ”cleanest” ways you can eat. It is rich with real, whole foods, close to the earth, and is closely related to the eating style of our hunter-gatherer ancestors.
Basically, what this means is that you eat anything you can grow, catch, hunt, gather, or fish. Lots of lean protein, fresh vegetables and fruits, and nuts.
A couple of things you won’t find on the paleo plan (no matter how natural) are most grains and dairy products. In the caveman days, dairy products were not readily available for human consumption, because they did not have dairy cows during that period. And as for grains, grains were nearly impossible to eat, because they would not digest in the stomach and were not nutrient rich. (Think corn….)
The plain and simple is Eating Clean. No Sugar. No Grains. (Of course natural sugars in fruits are okay…. Don’t give up kiwi and blueberries!)
WHY PALEO?
* It’s so simple, even a CAVEMAN could do it! If a caveman could find it and eat it, you can too. No measuring.
* You’ll be less hungry. The balance of lean protein and healthy fats take longer to digest than “carbs” so you stay full longer. The secret is in making sure that you eat when you are hungry, and only enough to not be hungry any more. (Don’t eat to get “full.”)
* You’ll have fewer cravings. If you consume a lot of “simple” carbohydrates, you know that it only takes about 20 minutes for most carbs to digest – then 20 minutes later, you are craving carbs again. The more carbs you eat, the more you crave. Carbohydrates stimulate an insulin response in your body , which increases body fat storage and keeps the body sluggish and tired. Insulin is a Fat Storage Hormone,, so the more it peaks and dips, the worse you will feel, and the harder it will be to shed extra body fat. (Do you notice dips and swings in your energy levels throughout the day? The kind of carbs you’re eating might be to blame!)
* No More Bloat! Carbohydrates (Especially grain products) cause inflammation. This means you get gas, a bloated stomach, water retention and even achy joints. If you have any type of inflammatory disease, such as arthritis, carbohydrates (grains specifically) will agitate the condition and make it even worse. And if you don’t like the puffy-face look, bad skin, and water retention – then limit your carbohydrates to natural fruits and vegetables, and only in combination with a good protein source.
WHAT’S IT LOOK LIKE?
A Paleo Eating Plan is high in lean protein (turkey, fish, etc); with most carbohydrates coming from vegetables. It’s low in sugar (no refined sugar, and moderate in fruit.)
It’s not low- fat, (note: studies show that a low fat diet actually makes many people fatter) but does include healthy fats from sources like nuts and avocados.
Stay tuned to the blog for an upcoming interview with our Paleo diet expert, Ron Holland.
My passion is teaching people how to work fitness into their daily lifestyle in order to improve their quality of life. Let’s work together to help you reach your fitness goals!
LOVE the Eat Clean concept – I have totally taken this cave man concept within my diet and it is just makes sense!! Thanks for the information on the grain products… although I do consume some grains, I have definitely limited them in my diet! Thanks for keeping us informed!!
Love this idea, thanks for sharing! I have eaten this way before and never felt better. My issues (and waist-thickening) started when I forgot about, “the Cave”. Back to my future! Thanks Shawna.
Good point Kathy…usually it’s those forgetful moments that sneak up on us, so being more aware is helpful. Thanks for the comment.
I can def see a difference in your physique from your clean eating and the butt kicking your getting at boot camp!
Hi a little more looking and i answered my questions. I am on my 2nd day and tracking to see how i grade.
Interesting and has shown benefit for people with serious health issues, but not a lifetime plan for me.
I have been reading a great deal about quinoa lately and wondering how does this supposedly “superfood” fit into this diet. I understand quinoa is high in protein and not a grain so should it be something to replace the grains in this diet? And if so, how much is too much in a day? thanks Shawna for always trying to help us be the best we can be. 🙂
This diet came up when I was studying to be a Master Herbalist at the Wild Rose College of Natural Healing. It was highly recommended for weight loss, less fatigue and preventative healing. Instead of eating simple carbohydrates which will make you hungry faster and mess with blood sugars, eating lean protein, healthy fats and complex carbs is definately the way to go.
Now if I could just be more disciplined in how I’m eating, I’d be set!
Thanks for sharing!
Lisa
Good to hear this from someone who has studied nutrition! Thanks Lisa. It’s definitely the consistent application of sound nutrition principles that trips us up!
@Judy: Great question! I’ll get back to you on that.
Hi Everybody! Great posts, and great feedback on the Eat Clean concept!
@Judy – regarding Quinoa: quinoa is not included in the ‘true paleo’ diet. It is what they call a pseudograin. It’s not one of the common cereal grains you think of when you think of grains like rice, wheat, barley, etc – but t IS a grain derived from seeds. So believe it or not, it’s considered a grain.
The long and short of it is that if you love quinoa – it’s a lot less harmful than a lot of things – but if you are REALLY going to go paleo, then skip the quinoa for the first 6 weeks and then introduce it in small portions after that.
Jana Holland
Paleo Fat Blast Meal Plans
SWAT Fitness in Tucson AZ