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)

52 Pick-Up Challenge: Week #3

*This series of Friday posts is inspired by the blog entry--52 Pick-Up Paleo Style by Amy Kubal via robbwolf.com. Each post is based on this premise that Dietary Ruts = Kitchen Boredom -> Healthy Eating FAIL! So each week, I plan to share with you one meal from the previous week that I tried and enjoyed to help me stave off the boredom in my weekly meal plan.

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I have come across some weird food-stories this week. Soil Soup was the one the piqued my interest the most. Did you know a Tokyo chef, Toshio Tanabe, has a whole tasting menu that features soil as an ingredient? I suppose I shouldn’t judge it before I’ve tried it, but I don’t think it will be featured here any time soon.

And who missed the story of horse meat in IKEA’s meatballs? But I digress…

This past week was full of new recipes, so I had a hard time narrowing my choice down for this week’s 52 Pick-Up post. But I finally decided to share a semi-“paleo,” grain-free, & gluten-free recipe that our family is bound to repeat for special occasions. And since it is my wife’s birthday tomorrow, I figured I would share her requested meal for our Family Movie Night tonight. 

This recipe comes from one of my favorite blogs, The Domestic Man. His food photography is wonderfully mouth-watering. Please visit his blog & realize that he receives all the credit for this recipe. I just followed directions.

Recipe #3 of 52: Cast Iron Skillet Grain and Gluten Free Pizza (Modified Recipe)

"My School Farted..."

I have never had such a unique day in my profession as a Chicago teacher, and my faith in today’s youth at my school has been redeemed. Just as students were walking into school today, the hallways started to smell like gas. The fire department was called in, and the administration went into emergency-plan mode. About a third of the students (including mine) were directed to the Catholic church about two blocks away. We sat there for about two and a half hours waiting for the all-clear to re-enter the building. Meanwhile, I had very understanding & patient conversations with students who were in a very uncomfortable situation. To each of those students, I applaud you. Great job staying level-headed! You broke the mold today! Many people have lost faith in our urban youth recently (for very valid reasons), but they reminded me that the public image is not always the correct image. In the end, we found out that the school released a gas bubble. Yep, my school farted.

This weekend was unique too. I was a cookin’ fool. I whipped up four tasty foods, and I am having a hard time figuring out which one to highlight in this upcoming Friday’s 52 Pick-Up Paleo Edition blog post. So I need your help. Here is a picture of each kitchen creation…

The yummy foods include:
1) Upper-Left: Beef with Broccoli & Cashews
2) Upper-Right: Paleo Pizza
3) Lower-Left: Chocolate Bacon Almond Butter Bananas
4) Lower-Right: Cod with Coconut Slaw

Help me by choosing one you'd like to see featured this Friday in my 52 Pick-Up Paleo Style Blog Post. Simply leave a comment below saying which one looks most interesting to you. Thanks!

Lastly, I am trying to sell as many copies of this great ecookbook by George Bryant, The Caveman Feast. It is currently on sale for $19.95 until Thursday, February 28^th In fact, the Chocolate Bacon Almond Butter Bananas are straight from Bryant’s imagination. So you can imagine all the other goodness that must be in his cookbook. Please click on the image of The Caveman Feast below to learn more & order your copy (+ goodies)!

If you need any more motivation to order a copy, just look at this cutie ready to munch on those lovely Chocolate Bacon Almond Butter Bananas! My daughter loved them!

 

52 Pick-Up Challenge: Week #2

*This series of Friday posts is inspired by the blog entry--52 Pick-Up Paleo Style by Amy Kubal via robbwolf.com. Each post is based on this premise that Dietary Ruts = Kitchen Boredom -> Healthy Eating FAIL! So each week, I plan to share with you one meal from the previous week that I tried and enjoyed to help me stave off the boredom in my weekly meal plan.

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One of the most interesting lessons I’ve learned over the past few months of eating a “Paleo-ized diet” is how prominent sugars are in the modern American diet. You’ve probably heard about the evils of high fructose corn syrup and the lack of anything positive from processed white sugar. So when someone wants a “healthy sugar” (is there such a thing?), they often turn to honey and maple syrup. They’re natural, right? So when I saw this recipe on PaleOMG’s blog while suffering a sweet-tooth attack, I knew I had to try it.

Recipe #2 of 52: Maple Blueberry Bacon Breakfast Carnitas with Fried Egg (Modified Recipe)

52 Pick-Up Challenge: Week #1

I woke up this morning and began a routine that I have practiced for three months now. Part of that routine is a nutritious breakfast…cooking fat, veggies, eggs, salsa verde, & fruit (usually grapefruit). It’s nice that it is routine because I don’t have to think about it too much, but I have noticed a rut beginning to form. So as I was reading my favorite blogs this week, I came across an eye-opening post:

52 Pick-Up Paleo Style by Amy Kubal via Robb Wolf

Kubal challenged readers to play a game of 52 Pick-Up (I fell for that trick once thanks to my sister). But this challenge is to try one new recipe each week for an entire year so dietary ruts don’t form. 

Ruts = Boredom -> Healthy Eating FAIL!

So I decided to take up this challenge to provide a little spice in my life and variety on my table.

“[W]hat if every week you added just ONE new food or ONE new recipe to your grocery cart or menu? Think about it – by the end of the year, you’d have 52 NEW taste adventures for your ‘bored buds’ and it doesn’t even seem like a lot of work now does it? ONE new food or recipe every 7 days – if you can’t commit to that, then you have more issues than my last boyfriend…  I’m not saying something new EVERY day but throw caution to the wind once a week.” –Amy Kubal

So each Friday for the next year, I am going to post my favorite 52 Pick-Up Meal of the Week. I cannot wait to share all the fun, new recipes I find and try. Cheers to Healthy Eating without Boring Ruts!

Recipe #1 of 52: Flank Steak with Lime-Garlic-Ginger Marinade & “Nature’s Spears” Asparagus

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!

Progress...

On many occasions over the history of this blog, I have posted about my progress in fitness.

Running Speed Progress...
CrossFit Progress...
Strength Progress...

Unfortunately, I have rarely written about the progress of my overall health. Sure, running faster, growing stronger, jumping farther are all aspects of my health. But during all this time, I never felt like I "hit the nail on the head" with improving my overall health.

I am a numbers nerd (funny since I teach English & Literature). Over the past 5 or 6 years, my wife and I have done a weekly weigh-in and written it down in a chart. We felt this would be a motivation for us to see our progress & a tool for accountability. Honestly, at times it was depressing to watch my weight slowly creep up. Other times, the numbers made me kick into action to take control of those numbers.

My action always revolved around physical activity (training for marathon, Urbanathlon, CrossFit, P90X, 603PTP). Sometimes it would touch on my eating habits too (P90X Nutrition Guide). But something was always missing. What was it?

...more intensity?
 ...more commitment?
...my genes just suck?
...I'm just getting older?
...my eating habits?

Every time I took up one of these activities, I always read the sidebar that said, "In order to see REAL PROGRESS, you must take care of your diet." Taking care of your diet is pretty vague. So without concrete steps (except for P90X), I never really considered my eating habits. Until recently...

So in the name of self-experimentation, I devoured It Starts With Food, The Perfect Health Diet, and blog posts from the most proliferate Paleo writers. And committed to their guidance along with doing the Whole30 with my wife. So would I see any progress in my overall health (weight, energy, strength, etc)?

YES! This chart only shows one side of the progress, but I can tell you "YES" for every aspect of this health progress too. Now to sustain it. Let's see what this chart looks like 6, 9, & 12 months down the road. But at this moment, I completely agree that real health progress is a result of what you put into your body, not necessarily what you physically do with your body (although that matters too). And taking care of your diet is concrete when you follow It Starts With Food and other clear resources. Seek them out!

*Knowing how/what to eat is important too. Check out the resources to the right of this post to find some that I have found very helpful!