Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
13 Sep

Action Item #1: Eliminate SAD Foods

The fundamental key to success with any lifestyle modification is removal, elimination, and avoidance of the agents of opposition to your desired lifestyle. If you’re trying to read more books and stop watching reality television, you’re going to want to cancel your scheduled recordings of Jersey Shore. If you’re trying not to drink alcohol for a month, you’ll want to get rid of the beer, booze, and wine in your house. Heck, if you’re going vegan, you’ll want to toss all the animal products from your fridge, pantry, and freezer. And if you’re going Primal, whether if it’s for a 21-Day Challenge or just to get healthier in general, you need to eliminate the Standard American Diet foods that promise to thwart you at every twist and turn. It’s a pretty simple concept to understand, right?

It can be tough to put into practice, though, since these foods are staples for many. Some are even health darlings of Conventional Wisdom. Others are obviously junk, but junk often tastes good and lures you in to its sweet, salty, crispy embrace. Best to get rid of it altogether.

So, how do we do it? What are the foods we’re eliminating and why are we getting rid of them? You want the specific foods within the various categories to eliminate, and I’ve got ‘em for you:

Beverages

Why:

Most drinks are just sugar water masquerading as health beverages. They represent a massive, highly-dense source of insulin-spiking sugar without the vitamins, antioxidants, and fiber that normally come with the sugar found in nature (fruits and vegetables). Plus, sweet drinks don’t satiate as much as solid food, leading to overeating and weight gain without you even knowing it or feeling “full.” Anyone who’s ever had a large Coke disappear throughout their meal without its gradually developing absence impacting their ability to finish the meal knows this.

Common beverages to avoid:

  • Juices – Orange, apple, acai, pomegranate, grape, V8, Ocean Spray, etc.
  • “Juices” – Nectars, punches, fruit cocktail, grape drink, Sunny Delight, purple stuff
  • Designer coffees – blended iced coffees (Frappucinos and their ilk), mochas
  • Soda/soft drinks – diet and regular (even stuff with real sugar!)
  • Energy drinks – Red Bull, Rock Star, Monster
  • Sports drinks – Gatorade, Powerade, Vitamin Water

Further Reading:

The Definitive Guide to Sugar

Dear Mark: Sugar as Immune Suppresant

The Dope on Energy Drinks

Baking Ingredients

Why:

When you pulverize a grain to make flour, you are creating an acellular carbohydrate. How this differs from a cellular carbohydrate is primarily its digestibility and the rate by which our bodies absorb its carbohydrate load. Whereas with a cellular carbohydrate, as found in fruits and tubers, we must break down the cellular walls to access the glucose, with an acellular carbohydrate that work has already been done. This sudden bolus of dense carbohydrate overwhelms our digestive tract, promoting an inflammatory gut flora and an impaired metabolism. That issue, plus all the other downsides that come along with grains (which I’ll be discussing later), make baking ingredients some of the first things you should be discarding. Besides, just what are you going to be baking?

Common baking ingredients to avoid:

  • Corn meal, starch, and syrup
  • All other starches and syrups
  • Flours (primarily wheat flour)
  • Certain edible powders – gluten, maltodextrin, powdered milk
  • Yeast

Further reading:

Dear Mark: Are Roasted Nuts and Nut-Based Baked Good Healthy?

Top 8 Most Common Reactions to Your Grain-Free Diet (and How to Respond)

How to Quit Grains

Condiments and Salad Dressings

Why:

Most condiments and salad dressings are simply another way to make bad food taste good by heaping sugar and/or bad fat all over it. If you get a low-fat dressing or condiment, it’s undoubtedly loaded with sugar to make up for the missing fat. If you get a store-bought full-fat dressing or condiment, it’s undoubtedly loaded with rancid omega-6 PUFAs that contribute to systemic inflammation. You can’t win, so it’s best to just get rid of the stuff altogether.

Common condiments to avoid:

  • Honey mustard
  • Ketchup
  • Jam/jelly/preserves
  • Mayo, lite mayo
  • Low-fat salad dressings
  • Salad dressings made from soybean, corn, canola, sunflower, or safflower oil
  • Anything containing lots of sugar, HFCS, and/or PUFA oils

Further reading:

10 Delicious DIY Salad Dressings

Homemade Condiment Creations

WTF?… Where’s the Fat?

Dairy Products

Why:

Not all dairy is off-limits, and, for those who tolerate it, certain types of dairy can actually be an incredibly healthy component of a Primal eater’s arsenal. But many others are intolerant of lactose and/or casein without even knowing it, and removing dairy from a diet previously rich in it can often reveal hidden intolerances. And I wouldn’t advise anyone to make a habit of using low-fat and non-fat dairy products, which are missing the vital fat-soluble vitamins, like vitamin K2, that make dairy such a nutrient-dense food. Going low- or no-fat also eliminates the conjugated linoleic acid (CLA), a healthy, natural trans-fat that’s been linked to good health. Most studies have found that only full-fat dairy is associated with improved health outcomes, not low-fat or non-fat dairy.

Common dairy to avoid:

  • Processed cheese – Velveeta, Cheez Whiz, nacho cheese, American cheese
  • Ice cream and frozen yogurt
  • Low-fat and non-fat dairy – yogurt, milk, cheese
  • Sweetened yogurt

Further reading:

The Definitive Guide to Dairy

Yogurt Mania

Dairy and Its Effect on Insulin Secretion (and What It Means for Your Waistline)

Bad Fats and Oils

Why:

Both trans-fats and added omega-6 PUFA-rich oils are unhealthy. Trans-fats from partially hydrogenated vegetable oils cause fat gain, particularly in the dangerous abdominal area, even when calories are held constant. Omega-6 fatty acids are necessary in the diet, but only in small amounts. Ideally, the dietary ratio of omega-6 to omega-3 should be around 2:1, which is the evolutionary norm. The SAD tends to promote a ratio closer to 20:1, leading to increased systemic inflammation. Another danger lies in the inherent instability of PUFAs; when exposed to heat (like in a deep fryer or on a skillet), omega-6 PUFAs quickly oxidize, making them even unhealthier and more inflammatory.

Common bad fats and oils to avoid:

  • Anything containing partially hydrogenated oils
  • Butter spreads and sprays – Country Crock, Smart Balance, I Can’t Believe It’s Not Butter, Promise
  • High omega-6 oils – corn, canola, soybean, sunflower, safflower, peanut, grapeseed, cottonseed
  • Margarine
  • Crisco
  • Most restaurants cook their food in these fats unless you request otherwise

Further reading:

The Definitive Guide to Oils

Dear Mark: Trans Fat

Dear Mark: PUFAs

Fast Food

Why:

Fast food is the perfect encapsulation of the Standard American Diet at its most alluring and unhealthy: omega-6 PUFAs, lots of carbs, sugary sauces, crispy salty deep fried (in the aforementioned oxidized PUFAs) breading on everything, low quality meat, high calories, low nutrient density. It’s the SAD wrapped up into a delicious, disgusting package.

Common fast food items to avoid:

  • Burgers, chicken sandwiches, fish filets, hot dogs
  • French fries, onion rings, jalapeno poppers, tater tots
  • Chimichangas, churros, chalupas

Further reading:

10 Ways to Forage in a Fast Food Nation

Top 10 Fast Foods in Disguise

The Primal Blueprint Guide to Dining Out

Fish

Why:

When compared to wild-caught fish, farmed fish tends to fall short in several important categories. For one, farmed fish are lower in omega-3s and higher in omega-6s, especially predatory fish like salmon whose natural diet is harder to emulate in aquaculture. At least in the case of salmon, farmed is higher in contaminants than wild, including PCBs and dioxins. Plus, fish farming as it’s currently practiced in many areas harms the environment (PDF), causing run off into and pollution of adjacent bodies of water. That said, some wild caught fish high up on the food chain are too high in mercury for regular consumption, especially for pregnant women and children.

Common fish to avoid:

  • Most farmed fish, especially predatory fish like salmon
  • Breaded fish – fish sticks, fish filets, popcorn shrimp, fried calamari, fried oysters/clams/mussels
  • Large predatory fish high in mercury – shark, swordfish, king mackerel

Further reading:

Farmed Seafood: What’s Safe and Nutritious

Salmon: Factory Farm vs Wild

Grocery Store Seafood: What to Eat and What to Avoid

Grains and Legumes

Why:

Grains and legumes contain significant amounts of antinutrients, including phytic acid and lectins, which impair digestion, reduce mineral absorption, and damage the intestinal lining. They’re also high in carbohydrates and, if you’re talking about grain or legume flours or flour products, those acellular carbohydrates which are particularly damaging. Overall, grains and legumes are simply unnecessary. They don’t offer anything you can’t get elsewhere.

Common grains to avoid:

  • Cereal grains – wheat, corn, rice
  • Pastas
  • Bread and flour products – baguettes, muffins, crackers, croissants, Danishes, graham crackers, pizza, pretzels, rolls, tortillas, Triscuits, Wheat Thins, rye, sourdough
  • Breakfast foods – pancakes, English muffins, scones, cream of wheat, oatmeal, grits, granola, waffles
  • Chips – corn, potato, tortilla
  • Cooking grains – millet, rye, barley, bulgur, amaranth, couscous
  • Puffed grains – Cheetos, Goldfish, popcorn, rice cakes, Pirate’s Booty

Common legumes to avoid:

  • Alfalfa
  • Beans
  • Peanuts, peanut butter
  • Peas
  • Lentils
  • Soybeans, tofu

Further reading:

Why Grains Are Unhealthy

The Definitive Guide to Grains

The Lowdown on Lectins

Meat

Why:

Though animals are often the centerpiece of the Primal Blueprint eating plan, not all meat is created equal. Processed meats and meat products, imbued with preservatives and sweeteners and binders, are not nearly as beneficial as fresh animal flesh, bones, and offal. Nitrates, which aren’t dangerous in and of themselves (and even appear naturally in vegetables), can form potentially unhealthy, carcinogenic compounds called nitrosamines when subjected to heat, especially without the presence of antioxidants (which nitrate-containing plants have plenty of). Limited amounts of high-quality cured meats can be a welcome addition, but fresh meats should comprise the bulk of your meat intake. Factory farmed meat intake should also be limited, as access and finances allow, while grass-fed/pastured animal products should be strongly favored for their beneficial nutrient content and fatty acid composition.

Common meat to avoid:

  • Pre-packaged meat products processed with chemicals and sweeteners – sausages, dinner roasts, frozen meals, sliced lunch meats
  • Low quality deli/cured/smoked meats with preservatives and nitrates – pepperoni, bologna, ham, hot dogs, salami, bacon, Slim Jims, jerky
  • Fried, breaded poultry – fried chicken, hot wings, chicken fingers, chicken strips
  • Limit grain-fed and factory farmed meat and poultry

Further reading:

Meat Musings: Are Cold Cuts Primal?

Sodium Nitrite: Another Reason to Avoid Processed Meats

The Differences Between Grass-Fed Beef and Grain-Fed Beef

Processed Foods

Why:

In several ways, processed food takes too little effort to eat when compared with whole food. It’s instantly available, which means you can rip open a bag of something resembling food and mindlessly eat it while watching TV, whereas whole food must be prepared by hand. It’s also way too easy to digest. One recent study compared the energy expended by the body after eating whole food to the energy expended after eating processed food; energy expenditure required to simply break down and digest the whole food was twice that of the processed food. Processed food is also usually made with the usual suspects (PUFAs, sugar, grains) we try to avoid.

Common processed foods to avoid:

  • Bars: energy, protein, granola, fruit
  • Frozen dinners, breakfasts, and desserts
  • Sugary snacks
  • Chips, crisps, crackers

Further reading:

Processed Soy and Meat Alternatives

Top 10 Junk Foods in Disguise

Soft Serve McNuggets and Hot Doctopus: Together at Last

Sweets

Why:

Sugar can impair insulin sensitivity and worsen blood lipids. PUFA oils can induce oxidative stress and worsen insulin sensitivity. Refined grains spike insulin to astronomical heights. Each item alone is cause to worry, but when you pack them all together – like in a donut – you produce a truly problematic food that compounds all those issues.

Common sweets to avoid:

  • Brownies, cake, cookies, cupcakes, pies
  • Candy, candy bars
  • Milk chocolate
  • Sweeteners – agave nectar, sugar, evaporated cane juice, high fructose corn syrup, brown sugar, powdered sugar, raw sugar, honey, molasses
  • Frozen desserts – popsicles, pushpops, ice cream

Further reading:

Dear Mark: How to Politely Pass on Dessert

What Happens to Your Body When… You Carb Binge?

The Definitive Guide to Insulin, Blood Sugar, and Type 2 Diabetes (and You’ll Understand It!)

Well, folks, what do you think? When you lay it all out like that, it can look a little daunting. That’s an awful lot of foods, including pretty much everything many people have grown up eating. And yes, it might be difficult at first, but it gets better. It gets easier. Heck, once you have everything dialed in and you’re humming along on all the amazing whole foods you can eat, you probably won’t even miss all that other stuff.

Let me know if you have any questions and stay tuned next week for Action Items 2-5! Grok on!

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Thankfully Jersey Shore has been canceled. Was never a fan. Can’t get enough of Hoarding though.

    Another element to fast foods and processed foods are the additives that are found in them, like blue#1 and yellow#5. why the need to color food? Oh…because it’s not food!!!

    I read an interesting article about the ingredients found in a normal Chik Fil-A chicken sandwich when the whole CFA fiasco was in the news. food coloring, aluminum, anti-foaming agents, etc… The amount of garbage in a plain chicken sandwich is ridiculous. I’m sure a lot of it is found in the bun and the breading, but still, no thank you. Glad I gave up fast food many many moons ago.

    jrVegantoPrimal wrote on September 13th, 2012
    • Sometimes I can’t fathom how people crave and devour fast food when I can barely cram it down. Other times I eat some things that don’t behoove me.

      Animanarchy wrote on September 14th, 2012
      • The other day I got two loaves of Wonderbread for cheap, ate most of one, and since then it’s almost a chore to eat. I’m regretting the purchase. I had the munchies and wanted something to snack on and make grilled cheese with with lots of vitamins and minerals, but it’s just too filling for the nutritional merit.

        Animanarchy wrote on September 14th, 2012
      • Sometimes our cravings can reveal something about what our body lacks. in the last month I’ve had a craving for hamburgers. Not fast food per se, but restaurant-style hamburgers. We usually have burgers at home once a week, sans bun, but with goat cheese, avocado, and a homemade honey and mustard dressing, but I still crave the ones one a bun. I think its just my childhood coming forth for a visit, but it could also mean something is lacking. But what? Processed flour? I doubt it. I haven’t figured it out yet.

        I heard a story years ago about a child who craved rubber erasers. She ate them off pencils, chewed up the big thumb-sized ones. A lot of parents would simply have disciplined the child but hers took her to get tested. Found out she needed sulfur, and since sulfur is a component of vulcanization it was present in the erasers. Her body somehow sensed it was there and she went for the easy source. So I guess they got her on whole eggs or well water or whatever, and she was fine. The point is, cravings can show you some valuable info, so pay attention.

        Ellis wrote on September 16th, 2012
  2. That’s a good list. I comply with it 90%. What about wine? I enjoy it, but can’t say I feel good about it, even one glass(my limit) makes me feel a little yucky after the initial buzz wears off. Give me some encouragement to chuck the wine too!

    I finally threw out the Instant Breakfast, and want some encouragement to toss the Kashi bars. So much $. I still have pasta, cornstarch, dried beans in the house though I haven’t even thought of eating them since going primal six months ago. I just can’t waste them. Perhaps they will go to the poor for Christmas; though it’s ironic, isn’t it, it won’t be doing the poor any favors!

    I ate 4oz of 70% dark chocolate today, and then tonight a neighbor gave me a 70% dark chocolate bar with raspberries. Sigh. I’m going camping and hiking next week, wonder if it will hurt to eat it then?

    Thanks for this reminder. I was tempted to get some processed food for my camping trip, and now this convinces me to do it all primal. Except for that nice chocolate bar….

    Shalimar wrote on September 13th, 2012
    • Sounds like you are doing great! I was hitting the chocolate pretty hard last week. Also, getting rid of some stuff that makes me feel sick! Including tossing stuff that now makes me feel sick before I eat and feel sick! (Well, there is that can of Mountain Dew in my fridge…). I’ll toss that if you toss some of the pasta or something else inexpensive? Deal?

      Stay strong guys! I AM REALLY IMPRESSED AND INSPIRED BY PEOPLE GOING AGAINST THE GRAIN AND STICKING WITH IMPROVING THEMSELVES. I’ve been more or less Primal for the last few months or so, but I had some huge boosts: 1) I’m an anthropologist (so nice to see people taking our work seriously!!! :D) 2) I’ve been living in Mongolia on and off for the last 5 years (and straight for the last 15 months), so though I had to work a bit to fight the processed crap, I have ample grass fed fatty meat and fermented dairy and lots of friends eating it 3) My boyfriend got on the boat (finally fully accepting what I had been saying about the Original Affluent Society, bare feet, etc.) and filled me in on sugar and grains.

      I don’t know how people surrounded 24/7 their whole lives in the US do it! You guys are amazing!

      I’m intimidated about going back to the US at the end of the month (and need to get on track with exercize) so I’m doing the 21-Day Challenge. Tighten up my habits before landing back in New Jersey. Starting a journal in the forums as soon as I’m approved. “Forgetting SAD and Getting MAD!: A Mongolian-American Diet.”

      Khainag wrote on September 14th, 2012
  3. please tell us why we should avoid yeast?

    Girlfriend wrote on September 13th, 2012
    • I was curious about that, too. What’s wrong with yeast?

      Emseven wrote on September 14th, 2012
  4. Great list! I feel like printing out thousands of copies and hand it to everybody I meet :)

    It’s absolutely worth the task to clean out your kitchen like this!

    Tribe of Nature wrote on September 14th, 2012
  5. Thanks for doing this Mark. Instead of me struggling to explain certain concepts people might disagree with, I can send them to this page.

    They’ll get a better understanding in a fraction of the time.

    This is especially true of the why grains are bad section.

    Cheryl Boswell wrote on September 14th, 2012
  6. I am just starting on Primal – have been fructose free for about 2 years so this is an excellent list for me to read although I have been fairly close to the mark already. Just have to source nitrate free bacon in my town in Australia which is not easy.

    Anne wrote on September 14th, 2012
  7. This article is one of the best ones I’ve read in the entire online fitness and health community. We all know that most people are definitely not aware of what they eat. I wish articles like these would end up in some magazines.

    Anyway, thanks for the nice read.

    Mario wrote on September 14th, 2012
  8. Great article,

    You forgot to mention BEER! :)

    grox01 wrote on September 14th, 2012
  9. I’m new(er) to the Daily Apple, but I like what I’ve learned so far, and it actually works nicely with what I’ve been doing in eliminating sugar and processed foods from my diet. This is my first comment.

    My question is this – as an endurance athlete (yeah, I know) I sometimes “need” the carbs found in products like Gatorade – don’t I? When you’re running 26.2 (or just training at 20), aren’t some of what would otherwise be ill advised foods necessary?

    Stephen wrote on September 14th, 2012
    • You can get still get those carbs from better sources than a bottled product.
      Even juice will be better than a “sports drink”.

      Animanarchy wrote on September 14th, 2012
    • Are you sure its the carbohydrates you need? It might be the electrolytes, not that Gatorade has a proper profile in that department. Heavily biased towards potassium and sodium while ignoring the rest. Those simple sugars you call “carbs” are like a bullet without a barrel to be fired from, or a firecracker split open. You light them off, get a great flash, but no real work was done. The bullet doesn’t move very far, the firecracker doesn’t go “bang!”. Simple sugars are quickly burned off, and your left with the insulin spike and the fat storage mechanism turned on briefly instead of the fat burning mechanism being on.

      Go get yourself some GU Brew tablets or Alacer Electromix, and make your own -ade. Stay away from the “duh” sugars.

      Ellis wrote on September 16th, 2012
      • Thanks for the response.

        I’m very careful about the electroyltes when I’m going distance, especially those necessary for muscle (i.e. heart) function.

        I’m refering to the loss of glycogen stores that lead to the “wall” in longer distances, which are commonly recharged mid-race with gels or sports drinks. I’ve had success avoiding the wall by taking gels, which are definitively non-primal.

        Stephen wrote on September 17th, 2012
  10. I dislike when meals are prepared with junk-sauce added to them like salad served with dressing or tuna drowned in mayo.
    It’s not any more difficult to leave out the condiments and give people a choice. I’ve passed up on some otherwise decent dishes because of the toppings on them.

    Animanarchy wrote on September 14th, 2012
  11. I loved this post because just having gone primal this last week…I can look at my cupboards and go…except for Honey I have nothing on this list! That makes me smile!

    I’m keeping honey, I hardly use any but I know its in some primal recipes.

    I had one blip the second day…but I figured out the culprit and have rectified it… :)

    I do love all the primal foods, but then I love cooking and have loved discovering new ways to cook amazing things!

    Ursula wrote on September 14th, 2012
    • Don’t get rid of the honey. It has too many health benefits despite what some people here think. Its a natural antibiotic, among other things. Go read up on Bill Sardi’s site, or Joseph Mercola.

      Switch to raw unfiltered honey and use it in moderation. The waxy texture and heavy taste should help you with that. Oftentimes the food refining process is as much to blame as anything else for our cravings and bad habits, and honey is a good example of that.

      Ellis wrote on September 16th, 2012
  12. Holy crap … you said “purple stuff” … I had to read that three or four times to make sure I saw that … awesome X^D

    Heidi wrote on September 14th, 2012
  13. I appreciate this very thorough list! I’m just investigating going primal and just received the 21 Day Transformation in the mail. I was hoping to find a good list of what I can and can’t have so I could go ahead and get started since I have so little time to read. I was hoping the 21 day Transformation was going to give me menus and recipes so that was a little disappointing but I love the book and this website. Now to get my husband educated since he does so much of the cooking!

    Barbara wrote on September 14th, 2012
  14. This would be so much more useful if actual options were presented here.

    I mean “avoid beef, chicken, fish.”

    “avoid all drinks”

    “avoid non-dairy. Also, avoid dairy.”

    After a few paragraphs of this, I just give up, it’s clear there are no options whatsoever, so no point in paying attention.

    Rick wrote on September 15th, 2012
  15. What’s wrong with orange juice!

    DAN wrote on September 16th, 2012
    • The number one thing wrong is that it causes excess mucus production in the lungs. A nice breeding ground for infections. Number two, its a highly refined food in its commercially available forms. Rumor has it that most carton OJ is simply orange flavored and sugared water. In order to call it “orange juice”, it has to be close to one hundred percent orange-derived. So its good for us, right? The problem is that the whole processing system destroys the flavor, resulting in a faintly orange-tinged liquid. They have to add flavor as well as color. FCOJ is worse than bulk trucked juice, but either way it destroys most of the flavor and color.

      Number three is the intense sugar blast it causes. Insulin spikes, fat starts getting stored, and of course, your teeth start to dissolve over time.

      Still, a glass of the fresh stuff right off the tree tastes pretty damn good, but I wouldn’t do it very often if just for reason number three.

      Ellis wrote on September 16th, 2012
    • Check out Food Renegade, they will give you the lowdown on ‘fresh squeezed’ juice in a carton.

      Kenny wrote on September 28th, 2012
  16. Marrying a PhD in Nutrition Sciences. I feel ill when I eat “normal” foods and she feels ill when she eats lots of primal/paleo foods. We may be doomed to cooking two meals each night.

    Av wrote on September 16th, 2012
  17. Mark, the diet says no beans, but above it says one of the best brain foods is beans. What gives?

    Chris wrote on September 19th, 2012
  18. I like the idea of the paleo diet and have begun the process of
    replacing some of the foods I regularly eat with those recommended on this “diet”. However, as I am not intolerant to grains or dairy, I want to know if this is an all-or-nothing proposition. I lost some wieght by counting calories and do not want to gain it back if I do not eat paleo 100% of the time.

    Michele wrote on September 20th, 2012
  19. Great article! I realize my husband eats 80% of this food you tell your readers not to eat. We are going to have a talk when he gets home tonight.
    Keep the great posts coming.

    Womens Fitness Program wrote on November 30th, 2012
  20. Awesome article! It is so important that we eliminate certain foods from our diet. These foods are considered sad foods because they make us feel sluggish and causes weight gain

    womens fitness program wrote on November 30th, 2012
  21. I know this if off topic but I’m looking into starting my own weblog and was wondering what all is required to get set up? I’m assuming having a
    blog like yours would cost a pretty penny? I’m not very internet smart so I’m not 100% sure. Any suggestions or advice would be greatly appreciated. Kudos

    personal level wrote on February 21st, 2013
  22. Good morning. I found some nut bars at http://www.cavemanfoods.com however the ingredients list evaporated cane syrup and brown rice syrup. Am I correct to assume that these ingredients would make these not primal? Thanks so much.

    Jimmy wrote on March 3rd, 2013
  23. Hello,

    I am new to this and recently referred by a co-worker. My co-worker has been doing the Primal (Paleo) diet for six months to a year. He has lost weight and looks healthy.

    I have ordered the Primal Blueprint from Amazon.com, but have not read it yet. While I wait for the book, my co-worker encouraged me to go onto to MarksDailyApple.com website. I was excited and enthusiastic about it.

    I have been reading the “How to Eliminate Unhealthy Foods”. Now I am extremely disappointed. My co-worker said the Primal / Paleo lifestyle is very simple. He toild me to “Try to eat mainly meat and vegetables and stay away from processed stuff like bread.” I am all for that. That would be easy for me.

    But what I read in the section titled “How to Eliminate Unhealthy Foods” is basically “everything is bad for you”. It would be a lot simpler, and shorter, if you listed a detailed list of the stuff that I CAN eat. Simplicity is good.

    Thank you.

    SuperDad01 wrote on April 8th, 2013
  24. It’s remarkable in favor of me to have a website, which is beneficial for my knowledge. thanks admin

    Thomas wrote on May 16th, 2013
  25. What about quinoa? I consume it cooked half a cup twice a day for lunch and dinner with a sauce of vegetables and yoghurt.
    I am vegetarian, but trying to avoid sugar, restrict carbs and up the fat intake.
    I have lost inches but weight is pretty slow to come down.
    I eat full fat raw dairy and nuts/ nut butter for fat . Certainly I feel better for eating less carbs and feel more agile, alert and fit.
    I have the laryngopharyngeal reflux which is really persistent so many foods don’t agree with me.
    I appreciate your website – it is a rich source of resource.

    thank you,
    mona

    mona wrote on August 12th, 2013
  26. As a relatively new primal convert, this list feels quite extreme. I’m totally on board with grass-fed meat, wild fish, vegetables and coconuts being the cornerstones of a healthy diet, but surely there is a difference between nutritionally meh and nutritionally harmful?

    Perhaps it’s just my conventional wisdom, but I feel like there is a significant difference between rice/beans/farmed salmon and Crisco/HFCS/hot dogs. Is organic beef chilli with a few pinto beans thrown in really that much of an issue?

    Michael wrote on November 7th, 2013
  27. Can someone please ban this spammer please? Same name, same spam, every day!

    Jeremy wrote on September 13th, 2012
  28. Freaking out over spam isn’t worth the heartburn. Just ignore it.

    Shary wrote on September 14th, 2012
  29. I started Primal for new years and have had no trouble ditching grains. i have probably had less then a half loaf of bread the entire year and maybe past a half dozen times at various functions family dinners. But sugar… not so much, initially i quit Soda cold Turkey for about 3-4 months but then started to ahve it as an “occassional treat”. Now I am slipping into my old Coca-cola addict ways. I am thinking of banning it all together again is the only way. Also having a hard time with Alchol mixers as I have never liked wine and pretty much alwys mix coke with everything or drank beer. I am experimenting a bit with “margaritas” I asw from a Robb Wolf post. Basically just Tequila with lime juice on the rocks. Helps to have good Tequila.

    primal kenny wrote on September 14th, 2012

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