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It’s Time to “Get Real”
Posted By Mark Sisson On January 29, 2009 @ 11:15 am In Diet,Fitness,Health,Health Challenges,Nutrition,Pictures,Primal Health | 131 Comments
Dear readers, it’s time to get real.
I realize that most of you probably don’t think you need a lecture. You may not need any further motivation. You’re eating good, whole foods , getting daily exercise , and things are going well. For the most part, Grok  gazes upon you with twinkling, approving eyes. But what of newcomers? What of the average doughy citizen happily bumbling along in blissful ignorance, unaware that his or her dietary habits and devotion to Conventional Wisdom might actually be counterproductive to those goals implicit in all forms of life, great or small? Survival, contentedness, and prosperity. Surely he deserves a harsh check of reality.
And even Grok stumbles . Even the most zealous adherents of the Primal Blueprint  falter, or even relapse. Maybe they start taking advantage of the office snack stash on a regular basis. A few Twix can’t hurt, right? (Every day? Yeah, they can.) Or maybe they swing by the drive-thru because they put off grocery shopping that week. (Enjoy your microwaved pseudo-meat  product flanked by enriched flour patties and plastic cheese .) Hell, even I’ve made that split-second decision – half-out the door, bedecked in workout gear, mind dreading the pain to come – to put off exercise for momentary comfort.
There’s nothing wrong with the occasional foray into our old ways, especially if the situation necessitates it (starving on a business trip in some far-off town  with nothing but fast food joints open , or taking a day off to rest an overworked body). Just be wary of man’s unique ability to justify anything. We’ll eat vegetables chips  and swear they’re healthy. We’ll order a light Frappucino and convince ourselves it’s cool (never mind that sugary sweet syrup concoction coating your mouth afterward). Call it self-delusion, cognitive dissonance, or just plain lying to yourself  – we all do it, we’re great at it, it’s a coping mechanism, but it’s ultimately harmful and impedes progress in the Primal Blueprint. Because once we justify and rationalize a counterproductive behavior, we’re all the more likely to continue said behavior.
“Just one more day…”
“Just this once…”
“Last time. Promise…”
Sound familiar? When you’re promising stuff to yourself and convincing yourself that the lies you’re spewing are to be trusted (and falling for it!)… it’s time to GET REAL.
Consider this, then, a wake-up call. (If you’re diligent and secure, exempt yourself – but even then, you’d be selling yourself short. There’s always room for improvement. Thinking otherwise leads to stagnation.) A wake up call to the beginners, a wake up call to our most loyal readers. Let’s even consider it a wake up call to me, Mark, to get and stay serious about eating right and working out correctly. Following the direction of our evolutionary genetics is a beautifully simple endeavor, but it takes diligence and dedication nonetheless.
Are you prepared to re-up on the Primal Blueprint? If so, these should help you maintain composure and stay the course.
Eat real, actual meat. You want a slab of beef  untouched by preservatives, by antibiotics, by hormones, and by soy feed. You want a whole roasted chicken so you can crack open the bones and suck the marrow. Eat clean, wild fish  and pick out the rib bones. Most importantly, don’t try to fool yourself into thinking that greasy little Slim Jim  you picked up at the gas station on the way home from work that oozes slimy nitrites with every bite is real meat. Nor are, for that matter, the treated cold cuts, the bargain bin bacon that miraculously survives for months in your fridge, and that pepperoni you pick off your spouse’s pizza. Get real meat, folks.
Don’t eat corn (on the cob, popped, or otherwise prepared – it’s actually a grain !), potatoes (although sweet potatoes  and yams are decent in moderation), vegetable tempura (don’t let that flaky, crispy batter fool you), or veggie chips (the chubby vegetarian’s best friend). And President Reagan may have once proclaimed it a vegetable, but ketchup is definitely not a good choice – it’s loaded with so much corn syrup , sodium , and other pseudo-foods that the tomato can scarcely be detected. Instead, load up on the stuff that you know to be good. Broccoli, greens of all kinds, cauliflower (mash it up for a superior potato substitute), carrots (hold the cake), peppers, tomatoes (real ones), squash, and eggplant (among numerous others) work quite well.
And get realistic amounts of it. Fruit was a luxury for Grok, a seasonal delicacy. He wasn’t slurping sherbet-based smoothies every morning, nor was he munching on apples engineered for maximum sugar content . When you eat fruit try to stick to organic. Rather than drink juice or smoothies (albeit, a better choice), try to eat whole fruits. They’ll fill you up faster. Also go easy on the dried fruit ; it’s great in a pinch and on hikes (mixed with nuts), but you’ll fill up on sugar before you notice it because it’s so concentrated. As always, berries are best.
Lose the peanuts , the candy-coated almonds, the caramel-fudge-encrusted macadamia nuts, those clusters of candy and nuts masquerading as healthy snacks (they may have exotic spices like anise and cayenne, but they’re still covered in a fine sheen of syrup). Eat real nuts  and seeds instead: almonds, walnuts, pecans , pumpkin, sunflower, hemp. And please – do not eat those dried crispy soybeans.
Though that header could be easily misconstrued, what I mean is that you need to get real sources of good fat  in your diet. Avoid the processed, hydrogenated (partially or totally), trans garbage. You should be eating real animal fat (lard, tallow), olive oil and fats from avocados, eggs, nuts, seeds, and good cuts of meat (eat that crispy chicken skin!). If you’ve bought into the widespread ridiculous fear of fat in favor of artificial vegetable oils, margarines, and other disgusting lab creations, you need to get real.
CW likes to tout grains  as “the staff of life” – the foundation for the human diet. Deep down, you know better. You know that the best alternative to grains  is eating real food our bodies were designed to eat. Meat, nuts, seeds, vegetables, fruits, and fats are highly superior to grains, and they don’t require loads of processing, heating, pressing, fermenting, soaking, or any other tampering just to be digestible. Get real about the Primal Blueprint, stay off the grains for a few months, and you’ll forget all about your former masters.
The success and effectiveness of your workout depends on the enthusiasm  with which it’s assailed. Don’t half ass your sprint day  at 60% intensity when you know you need to be going 100%. Don’t show up at the gym when you’re supposed to max your squat if you’re not serious about it. Use these days for rest , play  or some low level aerobic activity (think long walks/hikes or an easy bike ride) instead and you’ll still be perfectly Primal. Then, when you’re ready, regroup  and give it your all. Otherwise, malaise or even injury  can easily set in. Get real about what you’re up for, then do it! Oh, and if you’re counting your walk out to your mailbox and back as your workout of the day you seriously need to get real.
First of all, get some real goals. Get out a piece of paper (or blog, or Word doc, whatever) and figure out what you’re working toward. Be honest with yourself, and don’t expect the impossible. I am a strong believer in one’s ability to control their gene expression , reprogram their body, and become a healthier individual, but you aren’t going to sprout a few more inches no matter how many reps you do or vegetables you eat.
That said, never sell yourself short. Push yourself to the limit, and don’t use common excuses – “most of my family is slightly overweight” or “my dad never was really that muscular” or “I’m too old to start over” – to avoid making changes in your life. Your ability to seize control of your life, your body, and your health is real. You just have to do it. Ewald (Otto’s identical twin) did .
I hope all of this wasn’t too harsh. Chalk it up to a little tough love follow-up to yesterday’s “Excuses ” post. I think it’s important to have a call to action every now and then. And it’s not like I told you something you didn’t know. You know these are the keys to living a long, healthy life . You know eating the right food and getting daily exercise will pay dividends – today, tomorrow, and in thirty years. Don’t relegate yourself to a future of walkers, brittle bones, sagging guts (and spirits), and doctor visits, all because it was easier to delude yourself and take the easy route. Instead, get real about your abilities, about your goals, about your lifestyle, and about your body.
Egg Purchasing Guide 
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 good, whole foods: http://www.marksdailyapple.com/category/smart-fuel/
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 Grok: http://www.marksdailyapple.com/definitive-guide-to-grok/
 stumbles: http://www.marksdailyapple.com/common-stumbling-blocks/
 Primal Blueprint: http://www.marksdailyapple.com/what-is-the-primal-blueprint/
 pseudo-meat: http://www.marksdailyapple.com/imitation-crab/
 cheese: http://www.marksdailyapple.com/sweets-carbs-cheese-probiotics/
 starving on a business trip in some far-off town: http://www.marksdailyapple.com/how-to-intermittent-fasting/
 nothing but fast food joints open: http://www.marksdailyapple.com/10-ways-to-forage-in-the-modern-world/
 vegetables chips: http://www.marksdailyapple.com/when-pigs-fly/
 self-delusion, cognitive dissonance, or just plain lying to yourself: http://www.marksdailyapple.com/how-to-keep-new-years-resolutions/
 slab of beef: http://www.marksdailyapple.com/cowpooling/
 clean, wild fish: http://www.marksdailyapple.com/better-fish-choices/
 greasy little Slim Jim: http://www.marksdailyapple.com/bad-meats/
 it’s actually a grain: http://www.marksdailyapple.com/corn-is-not-a-vegetable/
 corn syrup: http://www.marksdailyapple.com/leptin-fructose-appetite/
 sodium: http://www.marksdailyapple.com/salt-blood-pressure/
 apples engineered for maximum sugar content: http://www.marksdailyapple.com/on-the-problems-of-cultivated-fruit/
 dried fruit: http://www.marksdailyapple.com/how-to-make-dried-fruit/
 Lose the peanuts: http://www.marksdailyapple.com/aflatoxins-or-another-reason-to-shun-peanuts/
 Eat real nuts: http://www.marksdailyapple.com/nuts/
 almonds, walnuts, pecans: http://www.marksdailyapple.com/top-10-ways-to-go-nuts/
 fat: http://www.marksdailyapple.com/fats/
 grains: http://www.marksdailyapple.com/definitive-guide-grains/
 alternative to grains: http://www.marksdailyapple.com/alternatives-to-grains-quinoa/
 depends on the enthusiasm: http://www.marksdailyapple.com/gym-junkies-health-bloggers-strength-coaches-3-favorite-exercises/
 sprint day: http://www.marksdailyapple.com/what-are-tabata-sprints/
 rest: http://www.marksdailyapple.com/rest-days/
 play: http://www.marksdailyapple.com/ultimate-frisbee/
 regroup: http://www.marksdailyapple.com/reflect-regroup-resolve/
 injury: http://www.marksdailyapple.com/paleo-lifespan/
 control their gene expression: http://www.marksdailyapple.com/gene-expression-2/
 Ewald (Otto’s identical twin) did: http://www.marksdailyapple.com/control-gene-expression/
 the keys to living a long, healthy life: http://www.marksdailyapple.com/definitive-guide-primal-blueprint/
 Egg Purchasing Guide: http://www.marksdailyapple.com/egg-purchasing-guide/
 Salmon: Factory Farm vs. Wild: http://www.marksdailyapple.com/salmon-factory-farm-vs-wild/
 Dear Mark: Is Flax Bad?: http://www.marksdailyapple.com/flax-prostate-cancer-risk/
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