Dear Readers
Past “Dear Readers” blog posts (1, 2, 3, 4) have started some great discussions. As I always say, I’m lucky to have some of the most intelligent and thoughtful readers on the internet. It’s always a a pleasure getting feedback from all of you, so from time to time I’ll continue to do this style of blog post.
It’s a mixed bag this week. Email topics ranged from Primal survival food and Primal weddings to food cravings and bucking the trend as a registered dietitian.
Check out the questions (and photos!) below and make yourself heard in the comment board.
Thanks, everyone!
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Question 1
A recent discussion with friends brought to mind another potential topic for MDA. We were discussing food options for two similar situations. First for prolonged backpacking or remote camping situations. Second for world crisis times such as a flu outbreak where you just want to be able to survive and eat at home for a few weeks, preferably without needing electricity or refrigeration. I know there are companies selling various food products (Mountain House for example), but are any of them tasty, and are any of them even remotely PRIMAL? Of course in real survival situations remaining PRIMAL would be secondary, but it never hurts to plan ahead if possible.
Rodney
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Question 2
Note from Mark: You may remember our good friend Sterling from his Primal Blueprint Success Story post. He’s having no trouble staying fit (check out the photos below) but he has some questions about a new fitness goal.
I’m considering training and competing in a triathlon. A couple of questions: 1 – Will this put me in a complete state of inflammation? 2 – If you don’t think it will be detrimental to my health in the short-term, would you be willing to suggest training methods, etc? Thanks as always for your candor and help.
Sterling
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Question 3
I am starting my third year at a university and working to become a registered dietician. I am just now starting to take my core upper-division classes.
Unfortunately, so many of these classes are conflicting with my beliefs (primal). I love food and nutrition so in what direction can I take my degree to become successful and happy? I feel like I am about to begin a life of banging my head on a wall. What should I do when I become an RD?
Thanks in advance for your reply.
Shelley
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Question 4
I have no problem with feeling satisfied or full, even with small amounts of food. It’s my taste buds that spark and I “crave” (the only word I can think to describe it) makes me keep eating till I’m almost sick. I assume I will have no choice but to defeat this with will-power, but is that normal? Will I ever get past that with just diet changes, or is this a life-long fight?
Chidi
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Question 5
I would like to hear more success stories on us over 50′s folks that need a little more help and encouragement.
Is it to late when you are 60yrs old and 50 lbs over weight Female?
Where do we start? PS I got the book.
Linda
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Reader Mail
This final message isn’t a question for readers, but I wanted to share it anyway. Suz, a Mark’s Daily Apple reader, sent me these photos of her wedding. The beautiful bride and groom were recently married in a gorgeous desert ceremony wearing none other than my favorite Primal footwear. Talk about a wedding that would make Grok proud. (And don’t they look so happy!) Check out the photos and give the newlyweds your best wishes in the comment board!
Subscribe to Mark’s Daily Apple feeds
Posted By: Mark Sisson
Re Question #3: Stick with it! Pander the bull*** so that you can pass your tests and become a licensed dietitian. Once you’ve done that, you can take of the mask and start helping REAL people to eat REAL food! The best way to make a difference is from within the system, so you can change the system one dietitian at a time! And perhaps convert a few more dietitians along the way. Also, think about forming a primal lifestyle club at your university. That will give you a nice social life with friends who share your passion, and an outlet for it.
Shelley, I agree with Aaron, finish your degree. I am a dietitian as well but haven’t worked in awhile. You may be banging your head against the wall before you graduate. Your schooling really just teaches you the basics anyway, what you learn out in the world and on your own is your real education. It will be difficult to change the average dietitian’s thinking(won’t happen) but do what you believe and you may actually help others to feel well. Good Luck
totally awesome wedding photos. Congratulations
i’m just starting college this fall with an undecided major but was really looking into nutrition. My concerns were the same as Shelleys, but i think i’m gonna go for it!
Sterling,
I’m a triathlete too, and what I’ve found is that you may have to take in more carbs (like on long training days) but for the most part, your training should be long slow distance (LSD). If you keep it in a low heart rate zone, and wear a heart rate monitor to make sure, you should be fine. Some speedwork is helpful, too, but as long as you don’t increase your distances too fast, you should be ok. Make sure, too that you supplement with antioxidants.
Sterling,
Congratulations on achieving and maintaining your amazing level of health and fitness! Triathlons are a lot of fun. You didn’t mention what distance you wanted to train for. Regardless,I would check out CrossFit Endurance (www.crossfitendurance.com). You pair the short, intense CFE workouts with regular crossfit workouts and can acheive tremendous gains in speed and endurance even without putting in the kind of distance and hourt that can really harm your body. Although I’ve only tested it for running relatively short distances, proponets claim that one can compete at ultradistance events while putting in only 6-8 hours of training per week.
Tereza beat me to it – definitely check out CFE. You’ll be blown away.
Just want to put in another plug for Crossfit and CFE to get ready for your triathlon. I finished Ironman Florida last November in 11:02. Not exactly Mark’s caliber, but not too shabby for a first try. My training plan was based primarily on CFE workouts (particularly for running). I started training in early March using both CF and CFE. I managed to get myself hit by a car at the end of June (be sure you stop for those red lights when you’re on your bike) which forced about a month break in training (5 cracked ribs / 3 cracked vertebrae). That also pretty much eliminated any heavy lifting for me. I used CF metcon and CFE workouts almost exclusively. If you’re looking at a half Iron distance or shorter CF & CFE should set you up very well. If you’re planning a full Iron, you might consider throwing in a couple long runs and bike rides over a 6 month prep. Good Luck!!
Q#2: Also an added comment regarding Terezas feedback. I would be a bit cautious doing only Crossfit workouts. Some of their workouts seem to be overkill on the nervous system. For example, doing highly technical lifts like power cleans in a fatigued state after doing deadlifts in a circuit training fashion is dumb and is a sure fire way to injury. Similarly, doing high rep front squats will tire your rhomboids statically even before your legs are tired. Technically demanding lifts should be done first in your workout with plenty of rest and then move on to lactic acid training if the need arises
Sterling, you look fantastic and doubt you’ll have to change much of your diet and exercise program. I’ll be curious to hear others chime in about specifics regarding a training routine since I’ve also had interest before in participating in an event.
The primal footwear is hilarious. Congrats! Are they sold in Canada anywhere or strictly online?
Michael,
Some Mountain Equipment Co-op stores have them in stock, or you can order from their website. But they only have a few styles so the vibram site might be your best bet depending on where you live.
Shelley. . .that’s great that you’re getting your degree! We need advocates in the field, and I think your timing is just right–there are tiny glimmers in CW now, and you’ll be on the forefront.
Hi Linda. . .we’re out here! I’m not ready to call myself a “success story” yet, but I’m 57, 30 lbs. overweight, and I’ve lost 6 pounds in 5 weeks of being primal. Walking is a really good start for exercise, and keep looking on this site for ideas–lots of amazing recipes to keep your excitement up, links to other great sites, and plenty of encouragement on the forum.
Suz. . . how delightful!! Congrats!!
I’ve been following Suz and very much enjoyed the photos of her and her man (Urbanbluegrass). As a fellow lacto-primal guy, I also enjoy seeing what those two are eating through the gorgeous meal images Suz posts via Twitter.
Question 4 about food cravings – quote:
I don’t know that’s true. There may be ways around that.
I’ve read that this can be because of some kind of emotional thing in the background – for example, a parent who gave a child that wanted attention sweets instead. In that example, I read that the woman with the problem got over it by repeating an affirmation while having “tapping”.
I don’t know anything about “tapping therapy” but it sounds plausible. There’s a doctor who works for Medecins Sans Frontieres who’s written about eye-movement therapy. With that, since rapid eye movement seems to play a part in dreams, doctors have reasoned that getting someone to recount a traumatic experience while the doctor moves a pen that the patient follows with his eyes can help. It seems to work.
Sometimes I think there’s a route in through the body where will power and just talking about something don’t help.
If there is some kind of emotional trauma at the bottom of the cravings, those kinds of approaches might be worth looking into. Maybe even just recording oneself making positive affirmations and playing them back through an iPod every morning would help.
If it is an emotional piece (and not a need for more fat in your diet), “tapping”—aka EFT—is pretty cool stuff. My wife does it with her clients, and it’s great. I’ve used it for allergies, emotional stuff, you name it.
emofree.com is the main site for it, where you can look up all kinds of info.
Question # 3, the future dietitian: Go for it!
I’m sure that there are lots of people like me, wanting dietitians who will listen and help design an eating plan that matches our needs.
I get tired of dietitians who just dispense the same old one-size-fits-all tripe.
But don’t limit yourself to one style of eating. The world is filled with all kinds of individuals, and you will undoubtedly find lots of people with unique requests. Be flexible, and you’ll do well while performing a valuable service.
#1Rodney: do you have the space to store jars? If so, do some canning & pickling! Also don’t forget about your dehydrator. You can make entire meals in one, besides the dried fruits, vegs, & jerkies. Mark posted a pemmican recipe/how-to here. Also, don’t forget that sometimes Nature can provide some snacks on the trail. Study the area you plan to backpack in ahead of time. Take a wilderness survival course – preferably one that focuses on wild foods (Check out books by Tom Brown)
#2Sterling: You just keep getting/looking better, don’t you? Hubbah-Hubbah!
#3Shelley: I agree: play the game ’til you get your degree, then bust out girl! Maybe even go to graduate school & prove them all wrong with your “ground-breaking” discoveries…
#4Chidi; hahaha, I’m the Wrong person to ask about That one. I’m battling my oown cravings. So I’ll look here for anwers too!
great pics Suz! (now maybe they’ll quit teasing me about mine)
I second Tom Brown!
He also does a survival camp in the North East if you can afford it. He’s the best of the best (he was also paid a million dollars to develop the Marines(?) survival program).
My dad has been to his classes several times. My kids always loved going to “Crazy Grandpa’s” in the summers because of all the adventures they’d have in the Sierras. My dad also helped another similar guy teach a course in Germany. He sent me all of Tom Brown’s books. They are definately great reading! My dad, he’s 69yrs young & still at it!
ooooooo I would LOVE to go to something like that!! (now accepting charity donations!! LOL)
For question 1… It’s going to depend on where you’re located and the season when you go, but don’t forget that generally there are a lot of options for “living off the land”. Seasonally, near my own house, I’ve already identified wild carrots, wild mustard, and chicory plants growing in abundance. How much more primal can you get?
There are several field guides to edible plants available on the market. I’d just recommend that you (a) identify carefully, as some good plants and some poisonous ones look similar at first glance, and (b) become acquainted with them *before* you need them.
It’s never too late Linda!
I am 53 yrs old and have lost 60 pounds doing a slightly modified version of Mark’s plan. I find that eliminating the sugar, processed food and grains ( except for small portions of steel cut oats )were a great benefit to me.
Sugar is like I drug for me so I have not eaten any in 7 months.
Good Luck!
Exactly… you may need to go more strict in the beginning, if you’ve had weight issues for a long time. (I’m 37, have cut out all sugars & most carbs for the past three weeks, and I’m just now starting to drop a few pounds). I also do CrossFit four days a week, and have for about 18 months – and while exercise is essential, it’s only a part of the equation.
You may want to get yourself tested for your DHEA levels, too… or, not that I’m prescribing anything here, but I’m just saying, I heard of a guy who just takes DHEA, since there are no ill effects or “rebound” issues, and it works great for him. Ahem. (You can check out a book called The DHEA Breakthrough, or The Metabolic Plan for more, if you’re interested.)
RE: #4
Chidi,
I’ve found that as my diet improves, food “cravings” are becoming less pronounced. Also, I’ve been able to differentiate between different types of cravings. When I crave carbs, I have a feeling that I would call “the munchies”, which feels different than a healthy hunger. When you have a craving, try to pinpoint exactly how you feel–are you hungry? Munched-out? thirsty? bored? lonely? tired?, etc. By pinpointing your exact feelings, you may be able to restore homeostasis in a healthy manner. If you have emotional issues surrounding diet, consider a behavior modification technique such as Richard Bandler & John Grinder’s Neurolinguistic Programming (NLP).
Q1: Pemmican. The real stuff. 50% pulverized bone dry lean mixed with 50% rendered fat, by weight. Traditionally this was made with large ruminants (like cows or bison or deer). Best to stick with tradition. Pemmican is shelf stable for decades. 1 pound of it is 3000kcal or so. For both backpacking and survival stores it is perfect. The fuel to weight ratio for backpacking is as good as it gets and the long shelf life makes is a perfect survival food. It is also totally primal.
-E
Q5: Linda – I’m 50 years old & went primal 11 weeks ago. And I’ve lost 53 pounds. It’s been simple – walk the dogs every morning for an hour & do couple short full-body weight lifting sessions per week. And eat primal – life is good & getting better every day. Just get started.
That is so awesome! congrats
I keep trying to drop info nuggets to my mom (she’s 61) hoping she’ll catch on, but she “doesn’t like vegetables and [has] to get XXg of fiber a day!” blah blah blah… *sigh*
Beautiful setting, beautiful bride, and nice sideburns. Perfect.
Q4: look on the website of Jimmy Moore of livin la vida low-carb and search for the Julia Ross podcast. Maybe the cravings are more than just something emotional/psychological… interesting podcast!
#4 are the cravings just for non primal foods, or are they just to eat in general. Being primal for so long has made parties and get togethers etc easy..I just don’t crave or miss grains, sweets,etc…but man I can put back 6 eggs, 2 avocados, and a steak in one sitting…I crave vegetables and fats like crazy
Linda at #5, it is never too late! I started the primal lifestyle at age 63, overweight and hardly able to move. 6 months later I am a different woman and there’s a lot less of me. Where do you start? I started by cutting out grains, sugars, cooking everything from scratch, and increasing the amount of fat I eat. It wasn’t easy overcoming 20 years of anti fat conditioning but one day at a time is the way to go. You can do it! Just take that first step.
Linda at #5
I am 66 and I have been on Mark’s diet for 7 months except that I keep my carbs to less than 30. I follow all of his exercise recommendations and do intermittent fasting.
It is a long slow process when you are older. However, I am never hungry, I don’t have energy swings and I have no more gastric distress. So I can and will stay on this diet forever.
Oh, by the way, I have lost 16 lbs.
what lovely newlyweds!
congrats and best wishes!
Sterling, question #2. I have to disagree with Aubrey, Long slow distance training is not a good idea. There is a reason endurance athletes are among the most injured and constantly inflammed of all sports. Reason 1, they train waaaay too much and Reason 2, they train the wrong way.
Tereza is absolutley correct in suggesting CrossFit endurance. Your best bet is to find a CrossFit Affiliate near you, get strong, learn how to run effeciently and safely and follow the training plan on crossfitendurance.com. Read everything they have to offer and watch all the videos. Go intensity over volume and you’ll be fitter than ever with a fraction of the stress on the body. Plus you won’t have to go all carb crazy. Less is more!
Good luck and nice work on getting as far as you have!
Thanks, everyone! We are very happy, and we appreciate your support!
Question 5: Just watch this and you will understand what age means.
http://www.youtube.com/watch?v=2qKgIHXWTTo
Wow! That was great. . .I checked out the related video on his sample meal plan, and it was very primal (except for 1 piece of toast!)
Oh man! That was awesome! If I were to put up a poster in my room like I did back in the day with Cory Haim/Cory Feldman, it would now be one of Jack. He’s so awesome!
Wow! Thanks so much for posting my question Mark! I’m so happy you’ve addressed my concern. I’m not the only one with it, I see.
I can see that the general consensus is to go through with the degree and then start to chip away at all the CW. I’m sure I’ll get whiplash during a lot of my classes from shaking my head!
I’m a very passionate person by nature so I’ll need to keep my beliefs to myself in classes for now. Once I learn to express myself better I’ll be ready for any debates! Also, the more I learn on my own the better equipped I’ll become.
I appreciate the nice comments and I’m fully planning on bringing the primal lifestyle to the forefront wherever I go. I’m living, walking proof of it.
Suz, what a beautiful and unique wedding. Congrats!
Shelley
Keep plugging away at the degree! I’m a dietitian/personal trainer and I find you can make a difference if you have put in the (conventional)work and thereby earn some respect.Then just work in private practise!
My biggest problem is my husband of 20 years.Although he can’t believe his luck that we now have butter and bacon to eat, every day he asks me if I’m ‘over the fad diet yet”.Grrrr!
Suz you look absolutely stunning and so comfortable!
#2
Forget LSD! Do some research on crossfit endurance. People who only train with crossfit and CF endurance are easily finishing triathlons and ultra marathons without putting in miles and miles of running. And they do this while maintaining muscle mass too.
Mark,
Thank you for posting my question. I have gotten some very good responses. I am already seeing a slight decrease in these cravings after just a week. Some munchies,and I think i can tell it’s for carbs. I have also started eating very slowly and savoring everything. It makes me full faster but I don’t feel like my taste buds want to keep busy so much.
I also feel a whole lot of energy during the day compared to what I’m used to. This is great.
Chidi,
This may seem counter-intuitive but hear me out…have you tried fasting? Two thing usually happen with fasting, in regards to eating (when that time comes).
First, your body starts to crave different types of energy (food). It is logical to assume that if your body is not getting energy for a period of 18-30 hours (typical paleo fasting lengths), then it will crave high energy foods like fat and energy types that have prolonged energy output, like protein. Make sense right?
Second, and this may seem weird but you would think that you would eat a ton after a fast but you don’t/can’t. Most of the time I get full rather quick and there is no mistaking that I am full! I comes on quick and I get the, “If I eat another bite a may get sick” feeling!
Fasting has many benefits, you should check it out!
I find that if I eat too much fruit I can easily flip the switch from fat burning to carb burning resulting in a return of extreme hunger and resultant over-nibbling on more fruit and nuts. My blood sugar is very sensitive, however. I tested this last week by cutting down to 1/2 apple or five strawberries and it worked. Even that little bit of fruit (the whole apple) was causing my blood sugar to fluctuate enough for highs and lows and thus cravings. I used to always be hungry, now, as long as I keep my insulin from jagging out of control, I’m just not.