Help needed to eat Primal with local produce
I came across Primal Blueprint a couple of months ago. I found the eating and diet paradigm quite inspiring. For a couple of weeks I tried adjusting my eating based on primal ingredients, the quantities were pure guess work. I logged my weight, what I was eating and my energy levels. Oh, I also mention that I was choose ingredients that were available organically and local to the United Kingdom. I was successful in managing my weight for those two weeks but I would have to admit that my energy levels were hardly consistent: I would feel 'dead legged' or 'weak kneed' going about my daily activities (I hadn't read the book completely by that point). After reading about the recommended protein and calorie intake I decided to use paleotrack to see how I could remedy the symptoms. My target protein intake is 76kg (based on a weight of 58kg, height of 176cm, moderately active and 15% body fat) and average calorie intake of 2150.225 (based on an age of 26, being lightly active and being male - BMR of 1563.8). I found that I was eating on average: half the calorie intake, 97g of carbs, 10kg in excess of protein and found that my vitamin and mineral ratio was completely up the creak (for example: completely lacking in calcium, zinc and iron; overdosing by magnitudes on Vitamin C, K and A).
So conclusions from my analysis would be that my symptoms were probably due to lack of calories. Also, perhaps due to overdoes and defiances in vitamins and minerals (see [url=http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx]Vitamins and minerals - NHS Choices[/url]).
Therefore, I've attempted to create a menu based on the following criteria:
[LIST][*]Protein intake of 76kg[*]Carb intake of approximately 75-100g[*]Remainder of calories using fats (minimizing PUFAs)[*]Vitamnis and minerals no more than 200% of RDI[*]Source food from UK organically and from responsible sources (without supplements)[*]Dairy free[*]Grain and wheat free[*]Sugar free[*]Legume free[*]Omega 3/6 ratio of around 1[*]Potassium/Sodium ratio of 5 or above[/LIST]
It has been a couple of weeks and I'm still scratching my head. When putting a menu together I've found it has been difficult to include enough: calcium, magnesium, zinc, vitamin E, thiamin and folate. I solved the vitamin E problem by finding some local hazelnut oil. Unfortunately it is a PUFA oil and I would eat it without cooking anyway, which I hope solves the health concerns. I've been unable to find any references to how much PUFA to consume compared to mono and saturated fats on this site. If anyone can shed any light on this for me that would be great (I've managed about 10% so far). I've only managed to reach about 50-60% calcium levels using mainly two tins of mackerel. I was able to reach about 80%-90% if I included 125g ground flaxseed a day (which also solved most of the mineral issues); but the advice, for males at least on this site, is to leave them out for now due to the cancer risk. If I'm trying to keep all my food local, most nuts and seeds are out of the question (considering I'm from the UK): hemp and flax seem to be the only seeds; walnut and hazelnuts for nuts. But walnut, hazelnut and hemp have unfavourable omega 3 and 6 ratios. Without the help of flax I'm finding it difficult to push the omega ratio down from 3 to 1 considering I've reached my maximum protein and Vitamin B12 levels with a combination of: mackerel, lamb or beef and a lot of mushroom (for the pantothenic acid).
The only way forward I can see at the moment is to compromise on some of my criteria. Such as: include cheese to solve my calcium intake (if I'm trying to keep my food local); add coconut oil, nuts and seeds from abroad (to avoid/reduce the use of dairy); or include supplements such as fish oil. None of these ideas would help me sleep soundly at night.
As I'm at my wits end, I would really appreciate any advice people could give me to solve my dilemma.
Thanks for your time,
Thank you for the feedback.
[QUOTE=NorthernMonkeyGirl;1212750]You're going to struggle with primal [I]and[/I] organic [I]and[/I] local (how local are we talking?), especially given the last 18 months of rubbish harvests. Remember humans have traded foods for a few years ;) so don't rule out those herring because they are from the sea/outside your local area.
However, are you looking at odd local foods or just what is widely available in shops? Nettles are very nutritious, as are many wild greens; there are bumper chestnut harvests to be had in autumn, ditto blackberries. If you can grow your own there are vegetables such as skirret, earth chestnuts, the roots and rhizomes of many plants, even imported species such as [I]Hablitzia[/I].
Be wary of counting too much on calculated nutrient requirements and contents - you can never know exactly how much of a substance is in each individual plant/animal, nor how much of it you need that day/week/month.[/QUOTE]
How local? I'm trying to limit myself anything organically grown in the UK and Ireland (or responsibly fished around our shoreline and possibly France) from the local supermarkets or from mail order. Eventually I hope to use local suppliers. Further down the line I hope to do some growing of my own so thanks for the suggestions.
With regards to your comment about trade. I suppose this would help explain my emphasis on local produce. Given the amount of public and private debt in the UK (together with other issues such as: peak oil, a flawed economic/banking model based on perpetual population growth; and climate change) I'm very sceptical on my countries future prospects: we're living far beyond our means. Everything that we need will be far more expensive relative to our incomes and foreign goods (using the same reasoning) will cost even more so. Hence, my emphasis on trying to adopt a lifestyle that is: healthy, keeps me fit as possible for as long as possible without the help of modern petroleum based medicine; and nutritious and local, so that I can eventually source close to home as possible and supplement with growing in my backyard.
Thanks for the warning with regard to nutritional content. One thing I've found out is that most suppliers don't seem to know how nutritious their food is, which I find particularly frustrating. Particularly since there seems to be consequences with overindulging in vitamins and minerals. Thanks for your thoughts NorthernMonkeyGirl.
[QUOTE=loafingcactus;1212728]A cup or two of greens (depending on the green) has more than the RDA of calcium... I imagine the rest of the issues are as easily solved, just look at the foods.
I'm writing because of the energy thing... I just had what my boyfriend calls a big eating and I call a big carb day. I hadn't since getting my act together this time and I had gotten to the point where I couldn't think. I feel much better now, and I'm remembering that last time I had a long stretch of successful eating control I needed a big eat day every 7-10 days.
If we want to be all "primal" about it, that is probably even natural- an occasional find of plenty punctuating more mundane eating weeks.[/QUOTE]
Interesting idea, the carb day. I'll think on that, thanks: at the end of my two week experiment I ended indulging in some chocolate flapjack slices, which seemed to sort out my energy levels at least for a couple of days if I recall correctly. To tie in my point previously about quantities on vitamins. Just a single cup of spinach (30g) is about 180% of the vitamin K RDI. The NHS points out, for the majority of the other vitamin and minerals, consistent overconsumption of over 200% lead to side effects. Given that information (and assuming it is true) I am quite wary of exceeding Vitamin K regularly. At this point I should mention that I was planning a daily menu that I aim to repeat throughout the week for at least a month as an experiment (maybe longer). Providing everything went well, I was going to create a few other menu ideas where the meal for each day were different when I'm a bit more confident mixing and matching; making sure the tally of vitamins and minerals were met approximately over the week.
[QUOTE=Damiana;1212633]You are overdoing it and overthinking it. Eat food. Natural food. Don't eat stuff that comes in a package. Start there and stop worrying about the macronutrient content for now. The stres will hurt you more than anything primal can fix.[/QUOTE]
Point taken. It's probably in my nature to micromanage too much. I'll try and be more relaxed in my approach so I can get the ball rolling. I'll try and use nutrition info as loose benchmarks; include a little dairy and flax. Then I'll readjust as I go along. Thanks Damiana.
[url=http://www.marksdailyapple.com/a-week-in-the-life-of-mark-sisson/#axzz2VLN0QoSQ]A Week in the Life of Mark Sisson | Mark's Daily Apple[/url][/QUOTE]
Thanks for the information Lynna. I've had a read. I hope I can be as relaxed as Mark (as he mentions in his book) when he decides on his Primal eating. Something I'll work on.