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  • Is this Primal Enough??



    Hi All,


    JUST stumbled upon this awesome website this past weekend and am in need of some critical suggestions/recommendations on how I am eating. Please let me know what I can modify to be at my optimal health and, of course, primal state.


    B: 2 Eggs, 1.5 Tablespoon Almond Butter, 1 cheese stick

    OR 1 Apple, 1 C cottage cheese, 1 T almond butter

    OR 2 hard boiled eggs, 10 almonds, coffee


    L: 3 oz Chicken or Salmon, lots of Spinach, olive oil as dressing, salt & pepper to taste

    OR 3 oz chicken, 1 bell pepper, 1 apple


    S: 1 string cheese, 1 cup sliced strawberries, 4 almonds

    D: 3 oz steak, lots of broccli & onions

    S: 1 cup soymilk

    OR 1 string cheese, 1 cup sliced strawberries


    I am at 125lbs trying to get to 115lbs. I also work out 6 times a week doing CrossFit and/or running.


    What do you guys think? Enough fat? One question I had was whether or not each meal/snack HAD to have an equal ratio of carb and protein.


    Thanks in advance!!


  • #2
    1



    After reading someone's post on FitDay I entered in the above menu and here are the stats:


    Total Calories: 1,387

    Fat: 100.5 grams / 64%

    Carb: 67.8 grams / 18%

    Protein: 67.4 grams / 18%


    Since I'm new to this I'm not exactly sure where this stands relative to what is good... help?

    Comment


    • #3
      1



      The cheese and soy milk are not primal. Judging from your carb intake, the apples are probably not too sweet, so that's good. If you want to go 100% primal, you should also watch for the sources of meat and veggies (grass-fed beef, organic produce, etc).


      I think the stats look great. You seem to be doing very good with he proportions.

      “Every saint has a past and every sinner has a future.” -Oscar Wilde
      "The power of accurate observation is commonly called cynicism by those who have not got it." -George Bernard Shaw
      "The trouble with jogging is that the ice falls out of your glass." -Martin Mull

      Comment


      • #4
        1



        Eh, I knew someone was gonna mention the cheese and soymilk.


        So what other protein ideas can you suggest aside from cheese? It's just so convenient to pack! Is cottage cheese ok since it is less processed?


        Also, is almond milk a good alternative to soy? First I let go of regular 'ol milk and now it looks like soy...

        Comment


        • #5
          1



          Yes, almond milk is a good alternative and the taste isn't that much different. Your protein is definitely a bit low, I would shoot for 100g/day. Make your 3oz meat 5-6oz and you'll be there.

          Comment


          • #6
            1



            Almond milk is good... I've heard of hazelnut milk or cashew milk too. All would be appropriate. Or coconut milk (totally different).


            For the cheese stick alternative... you could really eat anything, like a small piece of chicken. haha.

            But if it needs to be self-contained in order to feel like a "snack" a hard-boiled egg is perfect for that...


            or some pepperoni or something (though not sure how primal pepperoni/summer sausage would be since I imagine it's more processed than most "Straight-up" meats)

            Eating lots but still hungry? Eat more fat. Mid-day sluggishness? Eat more fat. Feeling depressed or irritable? Eat more fat. People think you've developed an eating disorder? Eat more fat... in front of them.

            Comment


            • #7
              1



              Suz, while diary is not ideal in the PB, the "oldest" the cheese the better due to it's lower carb content. But then your carb levels are pretty good already so maybe you can afford the cottage indulgence. Many believe that diary stalls weight loss, so that might be an issue as well.


              Almond milk is definitively better than soy milk. And about sources of proteins, any carcass will do . Nuts are also a good source of proteins, so you could have some more of them too.

              “Every saint has a past and every sinner has a future.” -Oscar Wilde
              "The power of accurate observation is commonly called cynicism by those who have not got it." -George Bernard Shaw
              "The trouble with jogging is that the ice falls out of your glass." -Martin Mull

              Comment


              • #8
                1



                Thanks guys. I think I need to consider taking the cheese out and replacing it with some other sort of protein. I think it's time to fall in love with the egg!


                @Conan: you think up'ing the protein would help with weight loss too? I guess this is where conventional wisdom from the past is telling me more protein would stall weight loss.


                Lastly, what are your guys' thoughts on Arrowroot and Buckwheat? They are considered plants/herbs but I know the arrowroot is said to be quite starchy.

                Comment


                • #9
                  1



                  Definitely do fall in love.

                  I boil about a dozen eggs at a time, and keep them in the fridge for snacks/meals all week.

                  Eating lots but still hungry? Eat more fat. Mid-day sluggishness? Eat more fat. Feeling depressed or irritable? Eat more fat. People think you've developed an eating disorder? Eat more fat... in front of them.

                  Comment


                  • #10
                    1



                    @FlyNavyWife: excellent idea!

                    Comment


                    • #11
                      1



                      @flynavywife - silly question, but how long do they (safely) last in the fridge once boiled?

                      Comment


                      • #12
                        1



                        If you are doing CrossFit six times a week then I would shoot for .8-1 g of protein per pound of bodyweight to repair/build muscle. Muscle is more metabolically active than fat (muscle burns 35-50 calories /day vs. 2 calories / day for body fat). You will probably lose muscle on a restricted calorie diet with only .5g of protein per pound of bodyweight. Over time this will slow your metabolism and make futher weight loss more difficult.


                        There are also some good articles by Mark about how protein will be utilized on a low carb diet that might asuage your concerns about high protein.

                        Comment


                        • #13
                          1



                          I thought cashews were not a favorable nut (like peanuts aren't). You could add some seeds or different nuts (pecans, walnuts, hazelnuts, macadamia, etc) to your snacks for extra protein.

                          "It is only with the heart that one can see rightly; what is essential is invisible to the eye."
                          ~ Antoine de Saint-Exupéry

                          Comment


                          • #14
                            1



                            Northern, I think "according to safety standards" they last 1 week once boiled. I tend to eat them in the first week but have also eaten them well into the second week many times with no problems...

                            Eating lots but still hungry? Eat more fat. Mid-day sluggishness? Eat more fat. Feeling depressed or irritable? Eat more fat. People think you've developed an eating disorder? Eat more fat... in front of them.

                            Comment


                            • #15
                              1



                              just be sure to peel the eggs as you go. once peeled, they should be eaten up. in the shell, they'll last up to two weeks.


                              def ditch the cheese sticks and i would also forego the cottage cheese. i believe it is actually quite processed and mostly low fat. don't waste your time with it. if you want cheese, eat full fat raw milk cheese. that being said, i also eat high quality parmesan and the occasional feta or organic, full fat cream cheese.

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