Help with Primal Eating! page 2

[danceswithducks]

Ok, so tell me if this is ok for breakfast this morning. For one, let me tell you about myself. I am 5'11" and weigh about 220 right now. I want to get down to 185. For breakfast this morning I had 6 strips of bacon and 4 eggs that I cooked in the bacon grease. I also had a small glass of OJ with that. Is this ok for breakfast. I was wandering since I am trying to lose a lot of weight if this is ok. Thanks a bunch!

[dacec]

I would honestly drop the OJ. That is a pure sugar boost, which creates an insulin response which in turn will clear out the sugar from your blood stream, store it as fat and make you crave more...that is the short version. You want to limit any food which does that.

Your breakfast sounds good otherwise, remember to squeeze in those veggies. A whole egg omelet with some sautéed mushrooms, bell pepper and spinach would have been a better choice....IMO.

[PrairieProf]

If you've heard only "Atkins is bad" you're still in the grip of conventional wisdom and have a lot to learn about the principles and benefits of carbohydrate restriction, which underlie Atkins and many other low-carb plans, the Primal Blueprint included. People here could give you arguments about why PB is superior to Atkins, but the core biological principles (and benefits) are very congruent, and properly done Atkins is indeed very very good. Gary Taubes's "Good Calories Bad Calories" would be important reading for you as well as Mark's book.

[cillakat]

I would honestly drop the OJ. That is a pure sugar boost, which creates an insulin response which in turn will clear out the sugar from your blood stream, store it as fat and make you crave more...that is the short version. You want to limit any food which does that.

Your breakfast sounds good otherwise, remember to squeeze in those veggies. A whole egg omelet with some sautéed mushrooms, bell pepper and spinach would have been a better choice....IMO.

ITA on all counts. We need lots of veggies to supply the right ratio of potassium. Otherwise our modern diets supply too much sodium (sodium that we add, lack of the full range of organ meats etc)



http://docs.google.com/Doc?docid=0AV...drZnFmNw&hl=en
Primal Blueprint and Produce
Here's what The Primal Blueprint says about produce:

p40 TPB
"The gathering of berries and other fruit, leafy greens, primitive roots, shoots and other vegetation, nuts and seeds provide the bulk of Grok's food supply."

p.112 TPB
"'it may take some acclimation to center your diet around vegetables....Dont follow the example of restaurants that serve skimpy vegetable portions seemingly just for decoration; serve yourself heaping portions that crowd everything else on your plate"

p.111
"Plant foods..naturally promote a beneficial balance between acidity and alkalinity..inyour bloodstream. Almost all cells prefer a slightly alkaline environment to function properly, but many metabolic processes, including the normal production of cellular energy, result in the release of acidic waste products. The buildup of acidic waste is toxic to your body so it works very hard at all times to preserve a slightly alkaline environment, measured by the familiar pH levels."

p110 TPB
see food pyramid: the base is produce indicating that in terms of volume, this is a produce dominated
diet. His food pyramid is a clear supportive visual to both his writing, and the evidence available
regarding a primal diet (diet in our environment of evolutionary adaptation). Volume-wise, we're
eating mostly produce, though in terms of a percentage of calories, we are getting more calories from
protein and many more from saturated fat even when we don't add much, if any, free fat.

In this blogpost regarding inflammation and gut health, Mark said:


"I mentioned Dr. Art Ayer’s Cooling Inflammation blog last week, and I’m
to do so again. First, Art suggests adopting an anti-inflammatory diet. His dietary
recommendations are essentially identical to mine – high SFA, moderate animal
protein, low O-6, O-3 supplementation, leafy greens, some fruit and nuts."




❑ 3,500 mg potassium (K) is the "Daily Value" (DV) intake per the FDA, NIH,
ADA etc. Consdering that nutrient intakes from these organizations reflect
standard intakes, not optimal, consider viewing potassium needs through a
'primal' lens based on K intakes in traditional diets and what we know of diets
in environment closer to those in which we adapted.

❑ Potassium intakes in the above 'primal' diets - likely ranges
based on potassium to sodium ratio
5mg K:1mg Na to 16mg K: 1mg Na



based on potassium to calorie ratio
2-4mg K per calorie ingested


❑ 10-13 servings produce will often be required to supply potassium at
optimal or nearly optimal levels

❑ if needed to bring K:Na ratios or K:Kcal ratios into balance, tomato products
at each meal or by drinking homemade veggie peeling broths are easy, low
calorie, high potassium supplements. adding 99mg from a potassium tab
is essentially worthless when total potassium needs are 3,500-12,000 mg.

Think of magnesium and potassium as the relaxors and calcium and sodium as
the contractors. We need both - but it's all about ratio just like it is wrt Ω3 and Ω6.