My Paleolithic Quest

Hungry for a Change?

2009-12-16T16:44:00.000-08:00

For the past ten months I've been very curious about how the food industry has changed over the last 35 years. As many of you already know, I've spent most of my life working in the grocery business, more accurately the meat business.

There are so many choices available, however most of the choices are so far removed from what is healthy for us. The categories for processed food are staggering. People are pushed for time, and purchase quick to fix items, that are not part of a healthy diet. Three things we crave are, sugar, salt and fat.

There are so many morbidly obese people that are killing themselves with processed junk-food, just look around.

I really don't believe in New Years Resolutions, but I made one last February to start a Paleolithic Lifestyle....not a diet. I'd like to encourage anyone who reads this to watch the documentary Food, Inc http://www.foodincmovie.com/

I've certainly fallen off the wagon a few times, but the benefits of loosing 46 pounds and keeping it off, make it the only choice. I want to live longer, and have a good quality of life for as long as I can.

Although I'm no expert, as I can only base my accomplishments on what I've done. I'd like to give everyone the tools to change their life and reevaluate everything they have ever been taught about nutrition and fitness. If I can do it, anyone can!

~Hiking for you Health~

2009-11-11T09:30:00.000-08:00

I have lost 46 lbs since I started my Paleo lifestyle last February. I went on a 6 mile hike a couple of weeks ago. I do this same hike every year around the end of October. I struggled last year carrying my tripod & camera gear.

It was a much different story this year. I actually enjoyed the hike, and realized, this is what it's like to feel GOOD!

I was watching a lady named DR Nancy this morning on MSNBC, while making my Paleo egg omelet. She was talking about the low carb vs low fat diet. I thought maybe a few Doctors in the medical profession would start to take notice on the benefits of a Paleo-type diet. I was wrong.

I looked up a letter that was emailed to Doctor Nancy concerning her views on the subject. It's a very pointed letter that I found right on. click on the link below.

http://cindyslowcarblife.blogspot.com/2009/07/email-to-dr-nancy-snyderman-of-msnbc.html

~Soda Pop The All American Beverage~

2009-09-02T11:39:00.000-07:00

I've had a part-time job in the beverage business for almost three months now. My job consists of stocking beer & wine in grocery stores in my area. One thing I've noticed is the soda/pop, fruit drink categories have exploded in varieties & choices.

I'm guilty of drinking a diet coke once in a while. However, I'm not defending diet pop, which has some issues as well. I read labels on foods that I'm considering to purchase, but fresh meat, fruit, vegetables, seeds, nuts & eggs are my main supply of macro nutrients, and have been around since the dawn of man.

When I think of simple carbohydrates, (sugar) I think of candy, ice cream, not necessarily soda pop. I stumbled across the video, that is certainly informative and fun to watch.

http://www.marshallbrain.com/science/sugar-in-soda.htm

~44 pounds Lighter In Six Months~

2009-08-13T13:55:00.000-07:00

I started my Paleo Quest on February 2nd 2009. I've been reflecting on the last few months on my ups & downs, and to be honest I haven't had many Downs. My first two weeks were my biggest challenge. I was detoxifying my body from sugar & starches. I had mood-swings, a lack of energy and trouble sleeping. After the first two weeks my body started feeling great, everything started falling in place.

I didn't buy special food. I didn't weigh out portions. I didn't join weight watchers, or listen to those ridiculous claims on TV. Everywhere I go I see heavy people who are miserable. I always share my story, especially with people who know me, that I haven't seen for some time. I do at times have a bowl of ice cream, or some pizza, but I always get back on track. That's why diets don't work, you need to treat yourself once or twice a week, or you will fall off the wagon.

Below is probably one of the most important messages you will ever read. It's an link from mark's Daily Apple. It's inspiring to read.

http://www.marksdailyapple.com/diabetes/

~ The Definitive Guide To Buying Eggs~

2009-07-08T10:55:00.000-07:00

It's been quite some time since my last post. I've been working two part-time jobs that really gobble-up my time. My post on chicken prompted me to share my views on eggs. Eggs are really cheap. I was buying them at Costco in the largest package they carry.

I realize buying organic chicken can be expensive, especially if you have a family to feed. If you look around there are people who sell farm fresh eggs at Farmer's Markets, or from their homes. My wife buys them from a lady she works with for $2.00 a dozen. The lady apologized because she raised the price from $1.50 a dozen. Just about everyone can afford farm fresh eggs.

Most of us don't give a second thought about buying eggs, except remarking about how affordable they are. The link below is from Mark's Daily Apple. It's very interesting, and enlightens you how deceiving the politics in food labeling can be.

A study (PDF) of fourteen free range chicken farms conducted by Mother Earth News (I know, I know, how hippy-dippy can you get?) confirms that true pasture/range free chickens, given a natural diet of grains, insects, grasses, and seeds, produce eggs loaded with nutrients. Pasture raised eggs have more beta-carotene, vitamins E and A, and omega-3 levels, with less cholesterol and saturated fat than mass-market eggs.

http://www.marksdailyapple.com/egg-purchasing-guide/

~146 Ways Sugar Ruins Your Health~

2009-06-17T22:02:00.000-07:00

Sugar is in just about in everything we eat. The average grocery store has 47,000 different products, and many contain sugar.

I hear the same old story that complex carbohydrates are the staff of life. I don't have a problem with them, it's just that almost everyone eats 300 to 500 grams per day, not to mention simple carbohydrates, we've all snuck a candy bar once in a while."

I try to keep my intake below 100 grams per day, and have lost 30 pounds since February. I came across this website, and found it pretty interesting. Basically the link explains what sugar does to your body. The article really gets you thinking.

http://www.rheumatic.org/sugar.htm

~ Do You Like To Eat Chicken?~

2009-06-03T17:51:00.000-07:00

I purchased a Family Pack of Chicken Breasts at a local grocery store. The package weighed 3.61 pounds. I expected it to have 5 or 6 split bone-in breasts in it. Keep in mind that it wasn't Organic, just a local Washington company, not a Southern product that was trucked to the West Coast.

When I opened up the package, there were 3 huge half breast. If you do the math, each fryer had a breast that weighed 2 lbs. I envisioned a huge chicken that could have chased the Farmer's Hound dog around, and kicked his butt when he caught it. After thinking about it, I remember over 30 years ago when I started in the Meat business, the average whole chicken weighed around 2.5 to 3 lbs. The poor chickens that you buy at your local grocery store are so fat, they can hardly move, and couldn't be more different from what your Grandparents bought & ate.

Many people, distressed by learning about these conditions, pledge to eat only “free-range” eggs and meat, which they imagine come from chickens that have free access to the outdoors and fresh air. There are some facilities like that, but in reality, there is no uniform standard for the free-range designation. Free Range is just a buzz word. " Be Careful."

This really gave me a wake-up call on eating what everybody else eats. Organic really is the way to go, and The price will continue to drop as more people gravitate toward eating healthy.

I've included a undercover video about Foster Farms Poultry Plant. It's pretty disgusting, but well worth watching. Also If you think your local grocery store doesn't patronize a poultry plant like Foster Farms, "Think Again."

http://www.youtube.com/watch?v=vCuYGSfMTWM

~Engineered Crops~

2009-05-22T12:49:00.000-07:00

This is an article from the May 2009 National Geographic Magazine, "under the science section."

Engineered Crops. Corn is now a genetically modified King, along with soybeans and cotton. Over the past ten years, crops engineered to tolerate herbicides or resist pests have become a good chunk of the market. The edible products go mainly for animal feed. Environmentalists have warned that genes could leak from modified crops and create super weeds. So far that has not happened.

Most of the cropland is in the Americas, where the public is relatively accepting of genetic modification. China may soon OK it's first modified rice, which could become the largest GM crop for human consumption-and could cross borders illegally. Even without Government approval, farmers eager for the GM edge have obtained seeds. "In 30 years," says food policy expert Robert Paarlberg, "GM crops will be pervasive.

The Center For Food Safety has a great article pertaining to Genetically Engineered Crops. It really puts this in perspective. http://www.centerforfoodsafety.org/geneticall2.cfm

It's far too easy for some people to say, it doesn't effect me, or it's down the road in the future. As I see it, as food consumers, we are getting further away from Natural wholesome food, as it was meant to be eaten, for nutritional value, health and longevity,

~Stretching & Flexibility~

2009-05-13T12:29:00.000-07:00

I've been trying different things in my life to see if I benefit from them, whether it's intermittent fasting, or new ways to prepare my food, to to keep things interesting and fresh. Stretching & flexibility is something that I haven't given much thought about for years.

While taking Karate classes years ago, one of the most important things we practiced was stretching, to give us the flexibility to kick and punch. I had a set of powerful legs in those days. If I kicked someone, they were usually flattened or knocked out of the fighting area. My Sensi said I needed more than power. He went on to say that stretching would give me speed, flexibility, and in addition I'd be less prone to injures.

I was cleaning out my photography room last night and stumbled across this old photo of myself throwing a side-kick. The only thing I've kicked lately was last week. I have an old lawn mower that is 16 years old. It wouldn't start so I kicked it a couple of times and broke a plastic piece off the handle. Yes it finally started.

Like I've mentioned before, my posts are some of the things that are working for me, but maybe not for you. I started doing some basic stretches a few days ago and I just feel better doing my everyday activities. As I'm officially a middle-aged person, I feel stiff in the morning, or when I'm in a cramped position, it's hard to just jump right up. You younger people probably don't have that problem.

If you're interested in the benefits of stretching & flexibility click on the link below. It has some good diagrams and other helpful information. You can ignore the nutritional advice on this link, as it isn't Paleo.
http://www.ultimatehandbook.com/Webpages/Health/stretchbasic.html

~The Race Of My Life~

2009-05-04T15:01:00.000-07:00

Yes I know this post doesn't have anything to do with my Paleo lifestyle or my exercise regime. However I think about this event each Spring. It happened to me when I was in my late 20s If you do the math it was about 1983.

The gym that I belonged to was pretty spartan by today's standards. There wasn't a drinking fountain, people didn't listen to I-Pods, and use fancy machines, just free-weights with chalk buckets scattered around. Also to set the story straight......I didn't wear Spandex.

I lived in Sequim Washington with my young wife and two little kids. Sometimes I ran about a mile to the gym with my boss, and worked out with the usual heavy lifting. I felt I was in the best shape of my life, and definitely in my prime at 6' 1" 200 pounds.

There was a young High school girl who lifted at my gym, her name was Erica Wheeler. She was undoubtedly the best athlete Sequim High School has ever produced. If you think I'm pulling your leg, click on this link to read a bit more about her accomplishments. http://www.usatf.org/athletes/bios/oldBios/2005/Wheeler_Erica.asp

I ran to the gym with my boss at the time, and was working out while shooting the breeze with the other guys. Erica strolled in and was asking for donations for the Sequim High School Track Program. I can't recall exactly what it was, other than collecting sponsorship money for laps completed in a certain amount of time.

I was always a practical joker and a teaser. I looked at Erica and said, "if you can beat me down to King's Tavern and back, I will double your highest donation." I just knew this shy 5' 8" 130 pound High School girl would turn red in the face and say "no thanks." Instead she said, you have a deal.

By this time the gym was silent and everyone was looking at me. I gulped once and regained my composure, thinking there's no way she can beat me, after all it's not even close to a mile, and she can't match my stride.

Everyone in the gym walked out to the parking-lot to watch Erica and I race. We took off like a shot down to King's Tavern. We were even all the way down, me looking over at her to see if her expression would spell weakness. As we turned around for the final leg, I sprinted past her and held a short lead.

I could hear everyone cheering, I think everyone wanted her to beat me, "except me." As I approached the last 100 yards or so, she pulled ahead of me. I couldn't let this girl beat me so I gave it all I had. which unfortunately wasn't enough. My body just gave out. I was so wasted I thought I was going to dislodge my lungs with my ragged breathing.

I really got a dose of humility that day. I'll be 54 in a month from now. Erica is older as well, but it sounds like she's done well for herself and is still active. I'd like to know if she still remembers the race down to King's Tavern and back. "I know I'll never forget."

~Walking For Your Health~

2009-05-02T09:39:00.000-07:00

It looks as though Spring has finally sprung around the Pacific Northwest. I've been doing quite a bit of walking around in the area where I live. It's much more interesting than plodding away on a treadmill, or the rowing machine. Personally, I think that is why many people quit exercising, "it can be boring."

One of my routes drops down about a 1.5 miles to the waterfront. It's quite steep, but the view can be picturesque watching the Bremerton & Seattle Ferry coming into view first thing in the morning.

Going back up is where your heart starts pumping. I keep a good pace to the top. It's so different than being stuck inside, and there is something different to see every day. Today marks 90 days since I've started my Paleo lifestyle, and I've lost 20 pounds. Of course the infomercials would say more weight can be lost in a shorter amount of time, but like I've said, diets are always doomed to fail.

When you follow the Paleo lifestyle There is a huge surge in your vitamin & mineral intake. Also a huge decrease in toxins from processed foods. There are no shortcuts to being healthy, and nutrition is the foundation to enjoy a "healther lifestyle."

~ Some Tips For Buying & Preparing Beef~

2009-04-17T13:18:00.000-07:00

There's an old saying that I remember hearing a long time ago. "Beef, Real Food For Real People." I'm going to share a few tips about shopping for beef, without going into too much detail about the different grades, Organic VS grain fed. I believe Organic is the way to go however we live in a price-driven economy, so you make the choice.

I've spent over 30 years in the meat industry, so this is one post that I am well versed in. First of all shop the Ad's for the Grocery Stores in your area, and NEVER pay full price for Beef. This is true for Pork and Poultry as well, but this is about Beef. Your Feature item is always the largest picture and text, another words, you can't miss it. The smaller items are referred to as line items, a decent deal, but not a great one.

First you need to determine what you like. Top Sirloin, Top Round Steak, Sirloin Tip Steak, or any number of steaks and roasts. It's getting to be barbecue weather, so I will concentrate on steaks. There is a little kitchen gadget that EVERYONE should own, it's called a Jaccard. This is a link to Amazon if you'd like to buy one, as it can save you hundreds of dollars a year. http://www.amazon.com/Jaccard-Tendermatic-Meat-Tenderizer-Blade/dp/B001347JK6/ref=sr_1_1?ie=UTF8&s=home-garden&qid=1239999399&sr=8-1

You don't need to buy Fillet Mignon, T-bone, or even a Rib-Eye Steak if you're using a Jaccard. Buy the cheapest boneless Beef that is on sale. Use your Jaccard to tenderize your beef. This is a good video to watch, although I wouldn't use a expensive cut of meat because it should be tender anyway.http://www.youtube.com/watch?v=S7f9sVP_f-c&feature=related

This is a very good recipe that is a hit. I used it in some of the Meat Departments that I managed. You can cut this down also, but I just freeze it in a Tupperware container, or it will last a couple of weeks in your fridge.

1/2 gal Yoshida's Gourmet sauce (I buy it from Costco)

1/4 cup Sesame oil, (not imitation)

1/4 cup crushed red peppers, (or more if you like it hot)

1 tsp orange or lemon peel

Mix it in a Tupperware container, put your tenderized Beef into it overnight, stirring it, or just flipping it upside down after a few hours if it doesn't leak. Squeeze the excess juice from the Beef and throw it on the grill. It will cook very fast, because of the perforations from the Jaccard, so keep an eye on it. Mmmm

~Starting my Third Month With Paleo~

2009-04-10T17:33:00.000-07:00

I've lost 15 pounds thus far. I started my first week in February. I'll admit the first two weeks were tough, getting off the sugar intake and processed foods I had a lack of energy and some mood swings. I think it's VERY crucial that you realize this. After the first two weeks I felt like I had a tune-up and it's been a steady improvement since then. Yea...... I don't look like a refugee from a steel yard, but it's a lifestyle change that has suited me fine.

I'm still recovering from a muscle-pull in my mid back, and have been steadily improving the last few weeks. I was using improper technique and felt it spasm, and didn't take care of it in a timely manner.

With Spring just around the corner I'm very anxious to do some Mountain Biking and working out at the local High School track. There's no reason to be indoors on a boring treadmill looking out your window when you can be walking up & down hills breathing some fresh air.

I've been experimenting with Intermittent Fasting. It starts to make some sense when we really look into it, and certainly has a direct parallel to our Ancestor's DNA. Like I've said before, I'm no expert, but I think people need to keep an open mind, and not place our faith in most of what we read or watch on TV.

~Lifestyle vs Diet~

2009-04-04T10:11:00.000-07:00

I admit, sometimes I get a chuckle watching the TV infomercials playing on people's insecurities about losing weight. When I first started my Paleolithic Lifestyle, I thought I would lose 5 or more pounds per week. After talking to my son Derek, I realized that anymore than 1.5 to 2lbs per week would just be water-weight or muscle.

You've heard the old adage, "knowledge is power." Well it's so true. You shouldn't believe the infomercials telling you about the "miracle fat burning pill." or the "vibrating fat burning belt that you wear." 80% of your body composition will be determined by your diet.

I've lost 13lbs in 2 months. Not a great deal of weight, but a healthy amount. There are so many good sites that are posted on my blog that are helpful, educational, and empowering. Don't leave it up to the fads, pills & phony equipment. "Make it a lifestyle change."

~Cholesterol~

2009-03-31T12:15:00.000-07:00

I had my Cholesterol checked a few days ago. My total Cholesterol dropped 7 points. I guess I expected more of a drastic drop. My bad Cholesterol (LDL) was the same as it was before I started my Paleo diet at 142. I'm not too concerned about my LDL count, as I've been told, and researched the subject of particle size. My HDL (good Cholesterol) jumped 10 points, which is good.

My HDL's make it clear that I'm pretty high in my natural fat consumption, that is highly associated with mostly large fluffy LDL's and little to no small dense LDL particles. From what I've learned, the smaller particles will build up deposits in your arteries, while the large fluffy particles will float through. I'd like to have some additional tests done, however I will wait until my next physical. The results below is my blood work from last November, the column on the right is my results from a few days ago.

For further reading on understanding Cholesterol read The Definitive Guide To Cholesterol from Mark's Daily Apple.

http://www.marksdailyapple.com/cholesterol/

Cholesterol Total 219---212

HDL 46---56

LDL 142---142

~Older Than Dirt? I Don't Feel Like It~

2009-03-25T11:51:00.000-07:00

I'm one week away from my 60 day mark. I continually feel better all the time. I learned some new techniques along the way, at CDA. I'm anxiously awaiting for Spring to arrive like most of you. I want to do some Mountain biking, and a few spins around the High School track, with some walking lunges and serpentine runs through the bleachers thrown in for good measure.

Friday I'm going to have my cholesterol checked. It was 219 last October, so I'm anxious to see where it's at now. I mentioned in one of my earlier posts that my cholesterol broke 200 for the first time in my life. It will be interesting to see what the Paleo lifestyle has done for me.

~The Torture Chamber~

2009-03-20T09:18:00.000-07:00

I mentioned in my last post that I did a CrossFit workout at the Bremerton CrossFit. Well......I over-did myself and pulled a muscle in the mid-section of my back. I guess I was probably using too much weight with the Kettlebell Swings. I felt it pull on my last three reps. I should have stopped when I first felt it.

The next day Derek & I did a workout at the Port Orchard High School where I live. I tried to do some sprints after a good warm up, but my back said stop, you fool. My next option was 200 meters of Walking lunges. I felt like Gumby when I finished, but the real pain came the next day. I was told that the soreness isn't Lactic Acid in your muscles, rather it's Micro-tears in the muscles, that will repair themselves and become stronger. So my title describes how I feel, and will probably feel the next few days. I'm still doing my workouts, but being selective and very careful.

~The Journey Continues~

2009-03-17T18:08:00.000-07:00

It's been awhile since my last post. 6 weeks into my Paleo lifestyle, I've lost 11 pounds, and feel great. My son has been visiting for a few days, and he has really ramped up the intensity in my workouts, and shown me some new techniques.

We had a good time at the High school, working out at the track doing lunges and some sprints. The day before we visited a CrossFit gym in Bremerton. There I did.

Kettlebell swings 4 x 15

400 meter run

4 sets of each.

I wasn't sure Id make it, but I gritted through it. I'm heading back to Coeur d' Alene Idaho for a few days to workout at my son's gym, to learn more techniques for my workouts here at home. There's nothing like going to a CrossFit gym to get in shape, not to mention the great atmosphere and camaraderie felt there.

Randy

~Intensity~

2009-03-10T18:38:00.000-07:00

~Intensity~

"The tempo, speed or resistance of an exercise. Intensity can be increased by working faster, doing more work in a given amount of time."

I'm trying to kick up my intensity with my daily workouts. It's easy to cruise when you are by yourself. I picked up a 35lb Dumbbell today. I'll use it for my push-presses & squats. I'm looking at more videos on the main CrossFit link, exercises/demos.

http://www.crossfit.com/cf-info/excercise.html

I decide not to log in my daily fat/carb/protein & calorie intake. The main reason is that I've educated myself enough to know what my intake is in the above categories. However it was a great motivator to realize what I was putting in my mouth without thinking.

I will post two or three times a week, since I've laid my foundation down. Hopefully I will get a blood draw around the first of April to see how far my cholesterol has dropped in two months.

Randy

Staying Active

2009-03-07T09:24:00.000-08:00

I've got my nutrition down well. It just takes a couple of weeks, logging in your foods, and then you suddenly realize you know what you're doing. I guess my only struggle thus far is working-out. I'm determined and faithful, but I'm not very creative.

This is an excerpt of CDA's CrossFit website. (CrossFit is a fitness program based on functional movements, constantly varied, executed at high intensity. It is a highly effective method of burning fat and building muscle.) I use this as a foundation for my routine......or should I say non-routine. I need to go on CrossFit's main website to watch the various videos, to get some ideas. http://www.crossfit.com/cf-info/excercise.html.

Anyway this was my work-out for today.

4 sets of 25 sit ups

3 sets of a 500 meter row followed by 20 kettlebell swings

I don't rest between my rows and my kettlebell swings

I use a 12lb medicine ball because I don't have a kettlebell, but it works.

when I'm done I've done 100 sit ups, 1500 meters on my rowing machine, and 60 kettlebell swings.

I also do some basic high intensity exercises on my universal gym. With my shoulder surgery, and my limited equipment, and probably a lack of imagination, it's all I can come up with. I need to watch some CrossFit videos to get a little more creative. However I've got my heart-rate up and I can feel myself getting stronger everyday!

Randy

Carbs......Carbs......Carbs

2009-03-05T12:35:00.000-08:00

I've been doing really good on my Paleo journey. Last night we had my in law's over for dinner, that they were kind enough to bring over. Yes of course it was loaded with carbohydrates, and yes it was delicious.

We had Lasagna, garlic bread, chocolate chip cookies and Peach cobbler. I though what the heck and put the feed bag on. I ended up eating 271 carbohydrates before the night was over. I had a sugar hangover the rest of the night.

It just proves what simple carbs will do to your system, especially if you've been staying completely away from them, and keeping complex carbs below 100 grams. I will continue to watch & record what I eat, but once in a while I will have a cheat meal. It's inevitable that dining out, or having company over, you will have pizza or Lasagna, however for me eating Paleo 90% of the time is where it's at, and it's OK to take a walk to the Dark Side of Eating.

Randy

My Workout Today...And A Few Thoughts

2009-03-04T11:24:00.000-08:00

In my last few posts, I've shared on why I chose eating Paleo for my meals, and their nutritional value.

I'll never claim to be an expert on nutrition or fitness. I'm just doing what I feel is best for me, with what I have on hand, with the equipment I have. As you can see it's pretty limited. More importantly, I'm seeing results.

I've joined numerous Health Clubs over the years. I've worked out in fancy one's, Spartan one's, and in a Marine MWR in Iraq.

The last one I belonged to was pretty Representative of most of them. You join, you pay, you are Ignored. I remember being on the treadmill on the upper level looking over the people working out. The first 4 to 6 weeks after the first of January there is a huge influx of people joining to get that New Year's Resolution going, (Remember?) Usually the employees would help their friends or good-looking women.

I would see the newbies my age or older, wander around, not knowing how to use the machines, get discouraged and eventually drop out. Most of the Health Clubs would rather you not show up, and just keep debiting your account each month.

Like I mentioned earlier my son owns a CrossFit affiliate in Coeur d' Alene Idaho http://crossfitcda.com/ I've visited quite a few times, and it's a fun atmosphere, that focuses on working out as a group, keeping a log book of your progress, nutritional advice rolled up into a friendly personalized atmosphere. I should add......there is no escaping, "You Will See Results!"

My area doesn't have a CrossFit, or I'd certainly belong to one. My workouts consist of varied functional movements each day, I don't have some of the equipment, or room. I just improvise as best as I can. My favorite piece of equipment is a Concept 2 Rowing machine. http://www.concept2.com/us/default.asp

My workout for this morning was.

500 meter row 20 squats with a 12lb medicine ball

500 meter row 15 squats with a 12lb medicine ball

500 meter row 10 squats with a 12lb medicine ball

I do these three sets at a high intensity. It doesn't take very long but I'm really breathing hard, and my legs are getting a good work out. I should probably time myself and keep a logbook. Tomorrow I will do something different. It really breaks up those mundane exercises. The link below is the main CrossFit link to see what affiliate is in your area. http://www.crossfit.com/.

Randy

The 30 Day Mark, And The Debate Goes On!

2009-03-02T10:35:00.000-08:00

It's been 30 days now since I started my journey to being a healthier person. I've lost a total of 8 pounds, and feel much more energetic. I never intended not have a cheat meal a couple of times a week.

However I can count on one hand what these meals were. My wife and I had an Italian dinner on her Birthday, a 160z frozen yogurt from Costco, and 2 Chicken Delight Pizzas from Papa Murphy's......That's it.

I am much more knowledgeable about calories, fat, protein and carbohydrates. Like I said in a previous post, I needed to log in everything I ate. Now I can make choices based on what I've learned. The Food & Drug Administration wouldn't endorse my Paleo eating plan, and look at the comparison below, on my 30 day nutritional breakdown, compared to what the FDA recommends.

FDA FAT INTAKE 30% PALEO FAT INTAKE 51%

FDA PROTEIN INTAKE 10% PALEO PROTEIN INTAKE 25%

FDA CARBOHYDRATE INTAKE 60% PALEO CARBOHYDRATE INTAKE 19%

ALCOHOL 5%

In my opinion eating good fat, just like our ancient ancestors, is good. Animal fat, nuts, butter. I'm not talking about Hydrogenated, or Trans fats here. Also my carbohydrates is much lower than what the FDA recommends. Lowering your carbs reduces your insulin production and activates your fat metabolism. The more you read about Paleolithic way of eating, the more sense it makes. "Food really is Nature's Medicine!" On my next post I'll share my workouts.

Randy

It's Dinner Time

2009-03-01T14:43:00.000-08:00

I think dinner is probably the hardest meal to plan for most people. We don't plan to fail......We fail to plan. Stir-fry is one of my favorite dishes, whether you use chicken, beef, lean pork, or seafood, it's always a winner.

Make sure your chicken is boneless breast, and the beef & pork are lean. I usually purchase Top Round for the beef, and Pork boneless Top Loin roast. I always look for these items on sale, and process them into thin strips, and to the freezer they go. I had a stir-fry with shrimp last night, and yes I bought it on sale. The dinner was only around 800 calories, and I was stuffed. My dinner always compliments my lunch in the time department, as I always have my veggies handy.

Randy

I Have Time For Lunch...... So Do You!

2009-02-28T09:52:00.000-08:00

I'm going to share what I eat for lunch. It's so easy. I know some people who know me will say......Yea you have more time than I do. When I drive through town, I see people waiting in long lines at fast food establishments, " if that's what you want to call them.

I've always packed my lunch to work, even before I started eating Paleo, while almost everyone else purchased their lunch. Watch this video, and I'm sure it will convince you to give it a try. Remember to mix it up. Chicken one day, tuna the next, so it's interesting and tasty.

Probably the most productive two minutes you'll ever spend. (click below)

http://www.marksdailyapple.com/two-minute-salad/

Randy

What I Eat (Macronutrients)

2009-02-27T09:07:00.000-08:00

This pie chart shows what I eat every morning. Click in the pic for a better view. Like I said before I never get tired of this every morning, and it stays with me well into the afternoon. Looks like a lot of fat, but I'm losing weight!

My Breakfast Every Morning

2009-02-26T11:27:00.000-08:00

I almost always have this breakfast every morning. I tried the hot cereal with raisins. Although I really liked it, "and still do," I found that it didn't stick with me. I was hungry by the time I put the bowl in the dishwasher. Complex carbohydrates certainly give you a lift, however they don't stick with me like an omelet with all the extras do.

I end up with a breakfast that has only 239 calories, 15.1 grams of fat, 5.7 grams of carbohydrates, and 20.6 grams of protein. I feel that it's the protein that stays with me. It's too easy!

3 eggs

bell peppers

onions

mushrooms

grape tomatoes

Randy

~My Journey Begins~

2009-02-24T12:21:00.000-08:00

I'm starting my blog to share my goals & aspiration's to become a healthier person. A little background, hopefully will give the folks who read this a understanding of who I am, and the goals I've set up for myself.

I've been pretty healthy most of my life, at least I thought I was. Rarely missed work, no bad habits. I had a life-changing experience 16 months ago. I retired at 51, and decided to take a job in Iraq, as a Private contractor, since my kids were grown, my wife and I decided that I would commit to a year working in Iraq. My son Derek was in the Marines, and has been going back & forth the past 6 years. He thought it would be a good experience for me.

8 months into my contract I became sick with sever stomach pain. It was determined that I needed to have my gallbladder removed. I was flown to Landstuhl medical center in Germany to have the procedure done, as Iraq is a dirty country.

After my surgery I flew home to recuperate. Two days after I returned home my stomach cramps returned with a vengeance. I was taken to a local hospital, and it was determined that some of the gall stones were still present, which blocked my bile-duct. This turned into a full blown case of Pancreatitis. Consequently I had a blood clot in my lung, with liver damage. I was in the hospital fighting for my life for 10 days. The day my Doctor released me he said, "I thought you might end up in a nursing home......or not make it at all.

Once I returned home I was so weak that it was a struggle to take a shower, or be motivated to try to get something to eat. I remember going to the grocery store, and staying in the car because I would tire so easily.

After being home for a month, I thought I'd never get better. My son Derek came to visit my wife & I for about a week after my discharge. He said I needed to start doing some basic exercises with functional movements. " I thought Yea right." I could only do 5 squats and about as many girl-push ups. Slowly my endurance returned and I felt stronger. A couple of months later I tore a Rotator-cuff muscle in my right shoulder. I thought great, something else I need to deal with. I guess it was my fault, tearing down a 300' fence with still being de-conditioned. I had surgery to repair my shoulder and completed physical therapy.

My son Derek owns a CrossFit gym in Coeur d' Alene Idaho. http://crossfitcda.com/. I have been visiting him and working out off & on this last year, but always slid back into my old eating habits, and working out sporadically. After listening to Derek and reading Mark's Daily Apple http://www.marksdailyapple.com/ I decide to get serious about the Paleo way of eating and working out almost everyday. I keep a log of everything I eat at FitDay

http://www.fitday.com/fitness/Login.html?_a_Date=1233878400

I've been on the Paleo program for 24 day's now, and am starting to feel good. The first week or so my energy levels were up & down. After the 2nd week I started feeling energetic, and my attitude has been really good. I'm 6'1", my original weight was 230. I'm losing about 2 pounds a week. I'm not an expert on nutrition, however a little common sense goes a long way. I feel that keeping a food log, it helps me think about EVERYTHING I eat, rather than eating on impulse.I will add to my blog with a progress report, as well as some photos.

Randy
~Some Websites To Check Out~

Derek’s CrossFit in Coeur d’ Alene, Idaho
http://crossfitcda.com/

Mark’s Daily Apple
http://www.marksdailyapple.com/

FitDay Free Calorie Counter & Fitness Log
http://www.fitday.com/fitness/Login.html?_a_Date=1233878400

My Photography Website
http://www.rhutch.smugmug.com/

ness/Login.html?_a_Date=1233878400