watch your nuts

Nuts are great. I love ’em, you love ’em, we all love nuts. They are a favorite among the paleo community for snacking and cooking (nut butters). High in good fats, low in carbs and a decent source of protein. Oh and they are tasty.

 

But. Yes there is a but. Nuts are very dense, both in nutritents and calories. This can be problematic depending on your fitness/body composition goals. These tasty, salty goodies are incrediably easy to overeat once you get going, much like mainstream junk foods (i.e. chips, popcorn ect).

Let’s look at how this can be problematic for newbs.

Example. Suzy Q. just started up a paleo style diet reccommended by her friend for its health and weight loss benefits. Suzy Q. is only really concerened about the weight loss aspect. Basically she just wants to look good naked. So after 3-4 weeks of eating meat, veggies, fruit and nuts Suzy is feeling great, but hasn’t dropped a pound. She abondons the diet and hops on the Slim Fast or Die Fast (thanks @Lizandro).

So what went wrong? Luckily Suzy Q. kept a food diary. Her friend takes a look over it. Everything is looking great: chicken, salmon, veggies, nuts and minimal fruit. It isn’t til her friend sees Suzy Q. downing a whole can of pecans that she sees the problem.

Per oz. there is about 200 kcals, but most bags of nuts you’ll find hold 5-6 oz. So its pretty easy to down over 1000 kcals without even realizing it. This is a problem if this is your “snack”. Downing 1000 kcals as snacks and still eating 3 square a day will not allow you to loose weight in most cases. The whole quality over quanity arguement goes out the window with this type of overeating.

Simple Solution: Buy shelled nuts. They are cheaper, unprocessed (for all intensive purposes) and they will curb your ability to overeat this delightful little snack. Try cracking open 6 ounces of shelled nuts, it’ll take a wee bit of time.

Normally, in paleo eating, portion control is not too big of a deal. Healthy fats, low G.I foods and filling proteins make it difficult to overeat. But nuts and nut butters can sneak in and get in the way of body composition goals. Sure, you can rely on you will power to prevent overeating, but I prefer simply putting up a big road block in front of the behavior instead. Give it a try, see if you like it.

I feel bad about hating on nuts so much soooo check out these nut-friendly articles

MDA’s “top 10 ways to go nuts”

Almond-Banana Pancakes*

*I love these little guys. Yes bananas are not the best for you, high carbs and high GI. I usually limit them to post-work meals (along with lots of piggy) or a rare Sunday morning. Yes they are paleo but if you eat them everyday you will still be a fat ass. Moooo cow stop eating.

Best Resources: Paleo Recipes

Here are just a couple of the better sites out there with some good Paleo style recipes…Check them out and feel free to ad more in the comments section

There are plenty more, which I’ll add as the days go by. Again, please add more in the comments section.

 

Pulled off some Pulled Pork

*Preface: I am a sub-par to average cook. I’m in my early twenties and have not amassed much in the way of cookware. Oh and I’m cheap this comes from a bit of necessity (see poor) and my preference to spend the money I do have on going out and socializing (see drunk)

Most people use a full pork shoulder. I imagine this is good but frankly it seemed a daunting task so I opted for some pork shoulder boneless ribs from Costco, which looked much more manageable and rang in @ a whopping $0.99 per lb. Cha-Ching. Here’s what else I used:

Marnination (1 Day, probably no biggie with less time)

  • Salt & Pepper
  • Fire Roasted Tomato Sauce w/ Chilies
  • Onion
  • Bit of Pepper Mustard BBQ Sauce (1 g sugar per 2 tablespoons)*
  • Pork Shoulder Boneless Ribs (also known as Country Ribs, atleast thats what google said)
  • Aluminum Foil
Here are the steps I used:
  1. Pre-heat oven to 300
  2. Line pan with aluminum foil
  3. Place that sexy meat in said pan (dish, pot, whatever as long as it doesn’t blow up in the oven)
  4. Cover meat, all of it , with aluminum foil
  5. Gently place in to oven
  6. Cook for 2.5 hours
  7. Pull-out of oven (good boy)
  8. Let it cool for 10 minutes or so
  9. Pull that pig apart with your bare hands. It should be falling apart as you pick it up.
  10. Mix in some more BBQ sauce (stray from sugary ones) and enjoy.
I love pulled pork. Accomplishing this task was almost better then sex. Nevermind, thats not true. It was good though and really made my week. I’ll be making it in plenty and often.
* Sugar ? Sugar is not paleo. No shit. Am I going to freak out about it though and throw away 5 lbs of pork because I didn’t have 100% sugar free BBQ sauce and didn’t want to make any. Nope, that is something that I will not do.

Paleo in the News

Here are a couple Paleo related thingys I’ve been diggin’ this week

First and foremost take a look at Jimmy Moore’s  Top 10 Low-Carb Headlines of 2010 for some good paleo related finds.

If you have youngn’s take a listen to Sarah Fragoso from EverydayPaleo on Robb Wolf’s weekly podcast. Sarah is a mother who has practical experience with feeding little ones paleo food. Also since this is one of the first posts I must implore you to check out Robb’s blog and his podcasts, they are awesome. Oh yea, Robb wrote a little book called the Paleo Solution, maybe you’ve heard of it, if not check it out.

Mark Sisson’s blog put me on to this super interesting video called Tenacious DNA. Check out the videos in “related” they are entertaining as well

Oh also, I successfully made (two prior failed attempts) some amazing pulled pork. I wrote about it here.

Recipes I’m planning on trying sometime soon…..

Everyday Paleo’s Coconut Milk & Curry Frittata

This one looks like a nice ‘n quick meal on the go.

This is one I’ve been dying to try … I’m doing some big lifting right now in my workouts so this will help pack on the meat

Free the Animal’s Meat Crust Pizza

’til next post…

Paleo Basics: Q & A

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What is Paleolithic Nutrition ?

Conceptually Paleolithic Nutrition is modern man’s attempt to model the eating habits of our paleolithic ancestors. Paleolithic refers to the era 2.6 million to 10,000 years ago. Or, in other words, the era in which 99% of human evolution happened in. One might say that eating paleo is the way we were evolved to eat.

*Note: Paleolithic nutrition/diet is a concept and should be used to make informed decisions about what goes into our body. It is not a religion. It is not a cult. Shy away from those whom try to make it complicated or cult like.

What are the benefits ?

Where to start…? Well I like to put a emphasis on the long-term disease prevention benefits first off. This may not be as sexy or punchy as the benefits to your body composition (yes, you’ll look a lot better with your clothes off, relatively at very least). Here are the highly documented disease prevention benefits:
  • Increased prevention of
If you’re more of a short-term thinker expect to see improvements in the following:
  • Body composition (i.e. fat loss, muscle gain)
  • Mood stability
  • Acne
  • Insulin Sensitivity
  • Decreased hunger
  • Improved athletic performance
  • Sexual prowess ( half joke half truth … more to come on that )
  • Thriving instead of surviving…

What foods should I eat ?

Keep it simple. Meats. Poultry. Fish. Veggies. Moderate fruit. Some nuts (shelled plz). Natural fats.

As I heard Robb Wolf say in a podcast of his (paraphrase)

” Keep it simple, just eat a hunk of meat with a plate of veggies.”

If your good in the kitchen, thats great, there are a number of Paleo recipes out there. No worries if your chef skills are lacking, check my go to quick ‘n easy meal. More quick, cheap Paleo meals to come..

Grass-fed beef + Avocado + Cherry Tomatoes + Onions

Beef +++

 

til next post…