White Powder & Rocks

No, I am not talking about illicit drugs. I'm talking about sugar. Though sugar is not illegal like the white powder & rocks you may have assumed I was talking about, it is amazingly as addictive.

Amy Kubal (@AmykRd) calls it "crack." Dallas & Melissa Hartwig (@whole9life) call sugar a "demon" that "bombs" your weakened gut system. Dr. Robert Lustig acknowledges that "sugar is as addictive as cocaine" because of it's dopamine-enducing euphoric effect (NY Daily News report by Lindsay Goldwert). And the tidal-wave of evidence against sugar consumption threatens to sweep us away. Some just stand there amazed at the sight and feel powerless against it. Others try moving to higher ground to escape the overwhelming flood.

And it's hard to escape! It comes in many forms and seems to be in everything. Just pick up a package of anything, read the ingredients, and you are bound to come across sugar in one form or another:

-The Demonized High Fructose Corn Syrup (HFCS)
-Cane Sugar
-Molasses
-Honey
-Apple Juice Concentrate

And even when we pick up a "healthier" choice, sometimes we lean toward the things with concentrated sugars--the "sugar rocks": Raisins, Dried Cranberries, and Dates (yes, I have my occasional date with dates in our pantry...shocking!)

All of this adds up to an average American consumption of "a third of a pound of sugar every day--130 pounds a year" (Goldwert). Amazing!

So what do we do if we want to escape this sweet tidal wave? There are options, but each one requires self-control, sacrifice, and hard work. But if you are not afraid of these three things, there is a high likelihood that you can save yourself from being swept away. Here are a few options:

1) Hardcore, Cold Turkey: Get it out of your house; yes, throw that hard-earned money into the garbage. Go to the grocery store and read labels. Stay on the out-skirts of the store. Buy meat, veggies, nuts, & fruit that fill you up on the nutrients that matter most.

2) Detox: There are programs out there that work on the philosophy that it takes a minimum of 21 days to break bad habits and establish better ones. That's why there are successful programs like the Whole30 & the 21-Day Sugar Detox. Another reason these work for some people is because of the power of the collective: when a group of people act together, it is easier to accomplish the goal. In fact, today marks the beginning of the 21DSD hosted by Diane Sanfillipo (@balancedbites). If action is in your plans today, check out the program here or by clicking on the 21DSD to the right.

3) The Gradual Ween: Decrease your intake of sugars slowly over time with the hopes of eliminating a large chunk of it by a certain time. Some think this works, others do not. Some see it as a gentler way of learning a new habit; others see it as a crutch. The main point here is that you have to find out what works for you.

So in the name of establishing a healthier lifestyle, consider moving to higher ground to escape the flood of the sugar tidal wave. I went pretty hardcore, cold turkey after being diagnosed with high blood pressure. Every day that I look in the mirror, I see the benefits of this choice. And if you'd like to know more about my progress, read about it on this post ("Progress").

Sugar-Related Resources:
It Starts With Food by Dallas & Melissa Hartwig
Practical Paleo by Diane Sanfillipo
The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally by Diane Sanfillipo (Advance Order)

The Caveman Feast: E-Cookbook Review

Happy February 28th! Tomorrow is the beginning of meteorological Spring, but many of you are still feeling very winter-ish. Here in Chicago, we have finally experienced winter. Some of you in the Northeast have been constantly digging out from winter's mess for two months. Perhaps we should all become snow-birds and move to Florida. I hear there's plenty of cheap housing around Fort Myers (Cape Coral, anyone?).

Spring puts me in the mood to break out and try something new. And if you are familiar with my blog, you know I have recently had a revelation; many of my posts focus on this simple philosophy:

Ruts = Boredom -> FAILURE!

I often tie this to food choices or workouts. And today is no different. So how do you stay away from falling into ruts? Find something that forces you to be varied in your approach. When it comes to fitness, many of you know that CrossFit is based on variation to keep your body "guessing." And for many, it works. If you have recently completed the Whole30 program, I hope you have also discovered their semi-varied strength program, 603PTP. In fact, I'm going back to that in March to get ready for the Tough Mudder in May.

What else forces me to stay out of ruts...especially in the kitchen? Cookbooks! I love a good cookbook, and I have mentioned before that I have learned to enjoy the kitchen during the past 4 months of following a "paleo"-type lifestyle (No, I am not wearing animal skins and living in a cave; although, that sounds like an fun adventure). I have discovered some treasures: Everyday Paleo Family Cookbook, Well Fed, Practical Paleo, Eat Like a Dinosaur, & The Caveman Feast.

After buying these, my wife and I have had wonderful moments menu planning while flipping the pages (paper & virtual) to find new ways of staying out of the meal-time "ruts." One of my favorites to look at and flip through is George Bryant & Abel James' e-cookbook, The Caveman Feast. In fact, it was the first e-cookbook that I took a risk buying. I did not know if I would enjoy cooking from my iPad mini. I thought, "expensive electronics next to stove & range is not a good idea." But I am surprised by how much I like it and use it in the kitchen.

If you want to know more about George & Abel, you can find their stories, podcasts, and creations at these two websites: The Civilized Caveman and Fat Burning Man.

But The Caveman Feast is a simple compilation of all these things. Three specific things stand out that make me advocate for this cookbook & I believe every cookbook should have:

#1: Variety - The authors provide about 45 beef entrees, 10 pork entrees, 20 chicken entrees, 5 seafood entrees, and 20 breakfast ideas. And if that's not enough, they provide recipes for sides, veggies, rubs, dressings, and sauces to mix things up even more. And dare I skip the desserts? Can you say, "More than 40 grain-free desserts?" In fact, this is my go-to source for dessert ideas like Chocolate Bacon Bites. Yes, the authors are bacon-minded...a very good thing in my book.

#2: Beautiful Pictures - Every good cookbook should have pictures of their food that inspires you to make that same yummy-ness in your own kitchen. Who wouldn't want to go home and make these Blueberry Espresso Brownies tonight? Or wake up tomorrow morning and make this Simple Sweet Scramble? Needless to say, the pictures inspire me to cook.

*Photos courtesy of CivilizedCaveman.com

#3: Simple Ingredients & Instructions - In order to make these foods, I need clear instructions that don't have me throwing dishes all over the kitchen (which I tend to do anyway). Each recipe is complete with straight-forward preparation & cooking instructions.

So here's my sales-pitch (something I'm not very good at). All this can be yours today for $19.95 . But before you buy it, please make sure you have something to read it on (preferably an e-reader with a color screen like an iPad, iPod Touch, iPhone or Kindle Fire). A laptop or desktop computer will work also, but I doubt your desktop is on your kitchen counter. All you have to do is follow this link. (In full disclosure, yes, I do get a little kick back for referring you, and your help is greatly appreciated). Thanks!

Whole30 CHAMPION!

I am a Whole30 CHAMPION! That’s just to say that I finished the Whole30 Challenge from January 12 to February 10 along with my wife. After going through the full 30 days, I consider anyone who completes it to be a CHAMPION. So for all those out there who did their own Whole30… Congratulations!

For anyone curious about what I am referring to, you can find all the answers at The Whole30 Program overview and in the book It Starts With Food.

Here are the 4 main points that I was concerned about:

1)      I want to have a “healthy psychological response” to food.

2)      I want to have a “healthy hormonal response” to food.

3)      I want to have a “healthy gut.”

4)      I want to “minimize inflammation.”

And in the end, my overall health improvements prove that many of these areas were addressed. I can attest to the same benefits that many other Whole30 CHAMPIONS claim (weight loss, less inflammation, healthy skin, that sexy feeling, etc.) Many of these stories can be found here. But the most beneficial parts of this journey were learning new things about myself, discovering new recipes, and uncovering areas of more focus.

LEARNINGS

a)      I Love the Kitchen & Cooking: Who knew the kitchen was actually a room worth spending time in? Prior to this challenge, I spent a total of maybe 15 minutes a day in the kitchen pouring a bowl of cereal or reheating leftovers. Since starting this journey, my kitchen-time has grown exponentially.

b)      SURPRISE! Poisonous Food Alert: Who knew our modern diet was inundated with high-fructose corn syrup (HFCS), soy products, and other “baddies?” Prior to this challenge, I couldn’t have cared less about the ingredients on food labels. Now, I pick up products simply to read the horror stories on the back.

c)       Beware Judgmental Attitudes: Many paleo converts talk about how they are viewed strangely when discussing their diet & lifestyle with others. But I recognized myself becoming judgmental. I would glance at the carts of my fellow grocery shoppers and silently judge them for their gluten-riddled, HFCS-laden foods while I righteously purchased produce items that cashiers couldn’t identify without their handy-dandy flip charts. Be careful people; our diet doesn’t make us better people…just a bit healthier.

FAVORITE RECIPES: 

                Top Recipe #1: Bone Broth from Everyday Paleo Family Cookbook

                During the thirty days, I caught the cold my four children had and passed around. Bone broth relieved my sore throat, eased my stuffy nose, and  helped me recover just like a yummy bowl of soup. Homemade chicken broth is much better than the canned/boxed stuff. And buying chicken feet is an adventure in and of itself.

                Top Recipe #2: Curried Sweet Potato Soup w/ Coconut Milk from SyrieWongkaew

                I have my sister-in-law to thank for this one. During her 30-day Clean Eating Challenge, we often shared dinners together. She produced this yummy soup. It was so good that I could have glugged down the entire stock pot full. Luckily, I have some self-control. This made enough for many easy work lunches for a couple weeks.

                Top Recipe #3: Fiery Jalapeño Burgers w/ Sweet Potato Pancakes from Practical Paleo

                We also enjoyed chances to entertain people and share some of these unique foods during our thirty days (we didn’t want to horde this experience). So we made this dinner that balanced spicy and sweet. Kitchen Learning Moment: How to Prepare a Jalapeño.

“FAILURES”

So everything is perfect, right? Not exactly. I will admit I still have an unhealthy psychological response to sweets. Instead of wolfing down a bag of gummy bears, my daughter did witness me hiding myself in the pantry to scarf down a few dates. Yes, I made a risqué date with dates. At least dates are natural, right? But I can definitely see the need for a 21-Day Sugar Detox in my future.

What a coincidence…the next 21-Day Sugar Detox Challenge starts on March 4, 2013 (right after my wife’s birthday). The timing is awesome!

 

So, congratulations Whole30 CHAMPIONS! I’m happy to join your ranks! And for everyone else…JOIN THE RIDE!

Returning to My Purpose: February 2013

Blogging: my friend & my enemy! Many years ago (relative in Internet years) I started this blog as a way to keep me accountable with my fitness goals (CrossFit & Running). Those years were good to me as I was able to build a good amount of strength through CrossFit. However, as time went by, the blogging process became redundant, and I wondered if anyone out there really cared about my "journey." So I lost steam and disappeared for periods of time.

Most recently, I shifted my strength training focus from CrossFit to 603PTP as hosted by Whole9. I loved that nearly 40 day adventure too. I saw gains in my power & strength, but after that process, I had no idea where to go with my blogs. So I disappeared for a year. Well, now I am back with a brand new "purpose & passion." I have had a journey that makes me excited to shout it from the mountain tops (the Internet is now the highest mountain I can think of). So here's what brings me back...

In October 2012, my beautiful wife encouraged me to go to the doctor because I had mentioned some tightness in my chest over the recent months. As a stubborn male, I brushed it off until she made an appointment for me without my knowing. As I reluctantly sat there in the doctor's office, the nurse took my vitals. Height. Weight. Temperature. Blood Pressure. Blood Pressure. "Wait...why is she taking my blood pressure a third time," I wondered. Yes, she took it three times! At that point, I knew something was truly wrong with me. She looked me in the eye and said, "Your blood pressure is way high. 180/120. That's not good." So the doctor gave me the ultimatum; "You must do something to get that blood pressure lower. This is a path you do not want to go down." And with that, he prescribed me my first old man medication.

So I went home after picking up my red bottle full of pills, told my wife the bad news, and started researching. I knew of some programs proven to improve the health of those who followed them, so I started there. I started with the Whole9 website because I had previous experience with it (603PTP). I also started to devour their book, It Starts With Food. I pondered, "Could I actually improve my situation with this diet or lifestyle?" The "paleo lifestyle" seemed a bit foreign, but could I do an experiment with myself to see if things could get any better? So I committed to it.

The doctor wanted to see me again in 4 weeks, so in November, I went back. In that 4 week period, I strictly followed a "paleo protocol" and researched the heck out of everything revolving around this new lifestyle. I focused completely on my food intake and put aside exercise for that time. I wanted to "get it right." So I sat on that doctor's table again as the same nurse took my vitals. She looked at me and said, "You had really high blood pressure the last time you were here." I nodded as she wrapped my arm and squeezed the bulb. She took her measurements and smiled; "120/80. Much better." The doctor gave me a quizzical look and asked the important question, "How did you do it?" I mentioned focusing on my food intake of meats, vegetable, fruits, & healthy fats and adopting a lifestyle of lower stress. He was quite impressed. So I continued doing the paleo lifestyle that had proven to work for me and my health.

Today, I am here shouting from my mountain top that WHAT YOU EAT REALLY MATTERS! Here I stand, 27 pounds lighter and weighing less than I did at my most intense exercise periods in 2005, 2007, & 2008 as I trained for the Chicago Marathon and with CrossFit. Here I type, excited to return to blogging and sharing every step of purpose.

Workout 12/19/2011: 603PTP Day15

These Christmas treats are really treating me to a wider waistline. So I'm doing one thing to benefit me, but I am doing another to my detriment. Perhaps one day I will get my act together and to it all right at the same time. I've been looking into the Whole9's Whole30 Challenge, but all I do when I look at it is create excuses. "It's hard to do with children in the house." "It's expensive to buy all that good stuff." "I wish I lived on the Yegerlehner farm in Indiana." One day I will stop these excuses and get it together. But for now, here's the workout...

Workout: 603PTP Day15

Buy-in: 3 easy rounds of "Cindy": 5 modified pull-ups, 10 push-ups, 15 squats

Deadlift: 5 x 200#, 5 x 180# (Yes, I finally figured out that I was messing myself up by doing 60% of 1RM, then 90% of 1RM. No wonder I was sore beyond belief)

Shoulder Press: 5 x 105#, 5 x 95# (Time to drop down reps; those last 5 were not completely pretty)

Cash-out: 3 Rounds of: Up-Down-Around School + 21 DB Swings @ 35# + 12 modified pull-ups (Time: 12:50 Sweat!)