NUTRITION

Making Shi(f)t Happen

How to create extraordinary transformation

By deandwyer

As I reflect on not only my own successes and failures, but those of others in the Paleo/primal space, it has become clear to me that, while people are fully supportive of what the Paleo lifestyle represents, many are actually struggling to make it work.

When I say struggle, I am talking about people who...

• are unable or unwilling to give up the foods that make them fat or ill
• have seen minimal results over a prolonged period of time or have been unable to sustain the initial results they got
• have more non-Paleo days than Paleo days
• can't stick to any kind of movement program that will allow them to increase the functionality of their body
• feel they must defend their choices to others and are easily crushed when they face even minimal resistance
• are easily influenced by the unhealthy behaviors of the peer group they have surrounded themselves with
• are scared to death of failure so they find any and all ways to avoid it
• consistently make bad choices when the chips are down
• keep waiting for someone to fix them rather than coming to the conclusion they must fix themselves
• think the solution is "out there" rather than "within"

While it is nice that I can list a bunch of areas where people are struggling, it's completely useless if i don't address the bigger question which is...

Why do people struggle?

I believe there are two reasons people are struggling with the whole Paleo movement.

1. They seek to change rather than transform.
2. They lack a model upon which to understand how effective transformation occurs.

Lets tackle reason #1 first.

Change vs transformation...

We often interchange the terms change and transformation, but in effect they have two completely different meanings.

CHANGE is the function of altering what you are doing--to improve something that you already know is possible within the context of your reality. [Definition taken from The Last Word on Power by Tracy Goss.]

Change involves the idea of doing something you already know how to do, whether it be something you do better, different or in greater or lesser quantity the point is that you are not worried that these changes are beyond the scope of who you are.

Some examples of change include...

• using an online software to start recording the foods that you eat each and every day
• getting a personal trainer to help you with your workouts and your motivation
• buying a cookbook so you can cook better Paleo meals

TRANSFORMATION on the other hand, is a function of altering the way your are being--to create something that is currently not possible in your present reality. [Definition again taken from The Last Word on Power by Tracy Goss.]

In other words, you feel the very thing you are trying to create is impossible; it is completely outside the realm of what you believe is possible in your current reality.

Some examples of transformation might include...

• learning to embrace and enjoy failure
• truly not worrying about what others think
• learning to confront your brutal truths without personal judgement

So how does this connect with the Paleo movement?

The reason so many people struggle is they spend all their time in the area of doing; they spend their time doing things that they know are possible.  But overcoming the challenges of how we look requires that we move beyond doing and into being. We must become someone that we currently believe we can't become in order to create extraordinary transformation.

A new model for transformation...

The second reason people struggle is simply because they lack an effective model to understand how true transformation takes place.

To experience incredible success with Paleo, people need to know where it (Paleo) fits in to the bigger picture of transformation and have an understanding of the vital components that are in play.

There are in effect, three.

The First Component: Tools and Strategies (the doing)

This is the component most people who are looking to "change" spend all their time.  The DOING portion of the program are the tools and strategies that are used to generate results. These include...

• eating according to the Paleo fundamentals
• exercise (ie. cross-fit, traditional resistance training, speed work, yoga etc)
• emptying out the house of non-paleo approved foods
• hiring a personal trainer
• getting a gym membership
• buying a cookbook
• cooking the right meals
• recording the foods you eat
• saying NO to those things that don't fit into the lifestyle component

The DOING portion of the program is important, but in and of itself it is limited simply because we are working within the realm of what we know is possible.

However the DOING portion alone is deceptive. It provides the illusion of transformation, but in truth it really hides us from the bigger issues that are purcolating below the surface of US.  Eventually these issues will expose themselves and when they do they quickly derail any progress which had been achieved.

Thus we enter...

The Second Component: Mindset (the being)

This is a component few think to include, but one that is vital. It is the MINDSET that is required to create extraordinary transformation.

As I mentioned above, understanding why we do what we do is complex.  But when you start digging a bit deeper you begin to discover there are reasons why...

• we are easily crushed when we experience resistance to what we are attempting to do
• we can't give up alcohol (in my case, I drank because it allowed me to be someone I was too afraid to be when I was sober)
• we hang out with people who enable our bad behaviors
• we crave junk food when we are stressed
• we spend months and months in "research mode" rather than actually doing something

We can't "DO" our way out of "BEING" problems. Remember BEING issues revolve around things we currently think are an impossibility. Examples of BEING problems include...

• not setting any goals or setting easily achievable ones so you won't have to deal with failure and criticism should you not meet them
• thinking you need a personal trainer to provide you motivation and guidance rather than looking to provide that for yourself
• letting others tell you what you should and should not be doing rather than standing up and BEING the expert on YOU
• playing yourself off as a helpless victim of genetics or disease or some other ailment, disorder or label that excuses you for not creating what you say you really want
• believing that you who your are is fixed in nature and can't be changed

So in order to experience extraordinary transformation we must spend considerable time in both the DOING and BEING components.  BUT I believe a another component is crucial and that is...

The Third Component: Community (the belonging)

I personally believe that community is the MOST POWERFUL of the 3 components.

When I talk about community I am NOT referring to simple forums or Facebook groups that people can join online.  Those are NOT communities.  They function more like a mall where tons of people have the ability to gather and chat, but they fail for the following reasons...

• they are free (the act of paying for something changes the level of commitment people bring)
• there are no expectations or clear objectives set out for members other than to be "supportive"
• it's rife with rationalizations, excuses and victim mentalities
• there is no accountability for results
• it enables rather than empower people
• there are no clear calls to action
• the majority of the questions focus on the DOING aspect (which might promote short-term change, but it won't promote transformation)

What I am talking about is a place...

• that is run like an innovative cutting edge business. I'm talking about a place where there is a focus on accountability and the producing of results.
• that has regular check-points where ALL members are required to provide a status update on their progress based on a community set of guidelines.
• where members invite feedback on how they are being
• where members are taught how to ask a question properly (from a position of strength not one posed from a victim mentality)
• where members are called out if they haven't lived up to their responsibilities (this is crucial to the BEING part of extraordinary transformation).
• where people recognize that information alone rarely creates change. They understand that a new peer group is crucial to helping them think of themselves in a new way by adopting the values of their peers.
• where people are connected so deeply that they are constantly asking others about their strategies and methods so they can clarify and deepen their own understanding.
• where everyone is committed to the transformation of everyone else in the community.
• where action is the only currency

The perfect storm...

First and foremost it is imperative that we recognize the limitations of change and the importance of working towards transformation.

Second, I invite you to embrace a more holistic view of true transformation.  Once you do, then you begin to look for opportunities to combine all 3 components.  At some point on the journey there comes a moment where all 3 meld together into a personal perfect storm of extraordinary transformation.

Here's to making shift happen...

Katie Brown's Mini Omelet Cups

Mini Omelet Cups

• 4 eggs
• ¼ cup half-and-half
• salt and pepper

Assorted mix ins

• shredded cheese or diced vegetables or cooked and chopped bacon, ham, or sausage.

Directions:

Preheat your oven to 350 degrees. Coat a six cup muffin pan with nonstick cooking spray.

1.
Preheat your oven to 350 degrees. Coat a six cup muffin pan with nonstick cooking spray.

2.

If using vegetables I like to precook them in a skillet as we don't like our vegetables crunchy.

3.

Whisk together the eggs, half and half and salt in a medium bowl, then evenly distribute the egg mixture among the muffin cups.

4.

Add about 2 tablespoons of mix ins to each cup and then sprinkle with cheese.

5.
Bake the omelets until they are puffy and the edges are golden brown, about 20 - 25 minutes. If necessary run a butter knife around the edge of each one of the omelets to loosen them before removing them from the pan.

Katie Brown's Protein Balls

Cookie Dough Balls

These are pretty calorically dense, however they are made with whole unprocessed foods, which makes them a great treat once in awhile. These are delicious and taste just like cookie dough. They are so easy to make – your kids will love these, too!

Ingredients

• 1 TBSP melted coconut oil
• 1 TBSP honey
• 1 scoop chocolate protein powder
• 1/2 cup oats
• 1/4 cup peanut butter (or any nut butter will work)
• 1/4 cup semi-sweet chocolate chips
• Tiny little splash of cold water if it needs more liquid.

Squish everything together and mold into 10 small balls.

Nutritional Facts per ball:

• Protein: 4.7 grams
• Carb: 9.9 grams
• Fat: 4.7 grams
• Calories: 117

You can get creative and add dried fruit, shredded coconut, nuts, or whatever you want to these.

Infographic of the Week: Carbs are Killing You

Carbs are Killing You

From Food+Tech Connect

After all those years of not eating red meat and cutting back on the mayonnaise, science now tells us it’s carbs, not fat, making Americans overweight.  This interesting infographic designed by Column Five Media for Massive Health describes in depth the way in which carbohydrates make the body store fat.

“One of the reasons we did this infographic is because we are finding through the data we are collecting via The Eatery that people are not very good at judging the health of certain foods,” says Andrew J. Rosenthal of Massive Heath.  “One of our users was starting off each morning with a Jamba Juice fruit smoothie, thinking it was a really healthy substitute for breakfast.   Every day as he used The Eatery, he got feedback that his smoothie was not nearly as healthy as he had rated it.  He had no idea how high the sugar and carb content was.  We’ve heard about loads of “ah-ha!” moments like this particularly about carbs, when users of The Eatery learn, through a tight feedback loop, that their decisions aren’t nearly as healthy as they thought.”

 

El Pollo Fuego

El Pollo Fuego

Ingredients:

• 2lbs chicken breasts
• 1 yellow onion, chopped
• 1 green bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 (4 oz) can of chopped jalapenos
• 2 chopped roasted green chilis (or 1-4 oz can)
• 2 tablespoons coconut oil
• 1 (14 oz) can diced tomatoes 
• 1 (7 oz) can tomato sauce
• 3 garlic cloves, minced
• 1 tablespoon cumin
• 1 tablespoon chili powder
• 2 teaspoons oregano
• salt and pepper to taste
• eggs, for topping
• avacado, for topping
• grated cheese, for topping
• sour cream, for topping

Instructions:

1. Place chicken breasts in bottom of crockpot.
2. Add everything else except the egg, avocado, cheese and sour cream
3. Cook on low for 8-10 hours or on high for 6-8 hours.
4. When it's done cooking, use two forks to shed the chicken.
5. When you are ready to serve, fry an egg (I like over medium)
6. Put chicken in a bowl, and top with the fried egg, avacado, cheese, and sour cream.

If you do not eat dairy, leave off the cheese and sour cream- your loss. Left overs can be frozen for quick dinners at a later date. The meat mixture can also be used for tacos or burritos if you eat tortillas. To give credit where credit is due, I adapted this recipe from one I found on PaleOMG. Check out her website, it's great!

The Truth

The Truth

 by Jon Gilson, Again Faster

Everyone has their caveats. This is the warning reasonably intelligent people deliver after every definitive statement in an attempt to cover their ass.

"Yeah, fasted cardio is the only way to get your body fat below 8%. But, you know, that's only true for most guys. It might not work for you."

The caveat absolves the speaker of any responsibility for the effectiveness of their advice, shifting the blame for failure to the listener. In the world of athletic training these cop-out statements are often necessary--there's not a whole lot out there that's strictly black and white.



Nonetheless, I was lying in bed last night wondering if there are certain unalienable truths out there, statements about training that require absolutely no caveat. In my mind, every pursuit has an essence that lends itself to description and explanation. Fitness is no exception. Here, I humbly present the truths of training, caveat-free:

1.) You will not get stronger without overload.

This one is simple. Training has two guiding principles--volume and intensity. The first refers to the number of repetitions performed, while the second refers to the relative demand those repetitions place on the body. Over time, you must expose your body to gradually increasing volume in order to reap fitness benefits. You must keep intensity high throughout.

I like to track this in my workout log by recording the total amount of weight lifted in any session divided by the number of repetitions performed in that session. This calculation gives an average weight per repetition. This number must increase over time, or you're just spinning your wheels.

2.) You will not get bigger without eating more or smaller without increasing energy expenditure.

My buddy Eva Claire loves this one. All the girls want to get smaller and all the boys want to get bigger. Most women try to get smaller by eating less when they would be better served by increasing their energy expenditure. Most men try to get bigger by increasing their energy expenditure, although they'd be better served by eating more.

Each gender should take a page out of the other's playbook.

Eating less only serves to lower your metabolic rate, meaning your body will attempt to conserve every precious calorie for future use. What goes in stays in, stored as fat. Rather than lower their metabolic rate, women would be better served by lifting heavy to maintain lean muscle mass and exercising with high intensity to ramp up fat-burning.

In the same vein, lifting heavy and often will only increase lean muscle mass if the attendant caloric intake will support the new tissue. The boys need to take in more food, not lift more. Nonetheless, they'll spend three hours a day in the gym, burning off those stray calories that would've turned into new tissue if energy expenditure had been a little lower.

Food Is Fuel. Food Is Health.

 

 

Simply Eggs

Simply Baked

Crack two eggs in a small, ovenproof ramekin. Top with finely chopped vegetables and a splash of whole milk or half-and-half. Bake until whites are set but yolks are still runny enough for dipping. “Choose whole-grain toast to make this a perfectly balanced vegetarian meal,” recommends Lainie Cooper, a Denver-based nutritionist.

 

Huevos Rancheros

What’s not to love about two fried eggs covered with salsa and served over corn tortillas?  Literally translated to ranch-hand eggs, this hearty breakfast staple offers a host of healthy benefits, from the tomato salsa, the whole-grain tortilla and the good fats in the eggs.

 

Oatmeal

Add extra protein to your morning oats by stirring in a lightly beaten egg as the oatmeal is cooking. It thickens it up nicely, too. Top with a small drizzle of pure maple syrup or honey, 1/2 cup blueberries and a handful of chopped walnuts for a one-bowl morning meal that provides a myriad of nutrients for the day.

 

Poached on a Salad

Top your usual mixed greens and vegetables with two poached eggs. You don’t even need salad dressing: Simply drizzle with lemon juice and olive oil and break the yolk open to create a tasty topping.

 

Frittata

This Italian egg dish is the perfect clean-out-the-produce-drawer recipe — just chop veggies and sauté in olive oil in an ovenproof skillet until just tender. Add beaten eggs and top with a handful of grated cheese. Cook on the stovetop until eggs just begin to firm up around the edges, then broil until the top is golden brown. Cut into wedges and serve with salad.

Read more: http://www.livestrong.com/slideshow/554327-the-20-best-ways-to-use-eggs/#ixzz1lSc2iAGn

Why You Got Fat

It’s not about keeping track of calories but about not allowing sugar and complex carbohydrates (breads, pastas and baked goods) into your diet.

CARBOHYDRATE consumption has risen over the years.  So have U.S. obesity levels.  Studies have found excessive carbohydrates cause what is known as western illnesses i.e. heart disease, Type 2 diabetes and hypertension.

HERE is another great explanation from Dr. Gary Taubes.

Who Needs Rice??

Roasted Riced Curried Cauliflower

from Running Around Normal

 

This “rice” complemented the chicken tikka masala excellently. I seriously didn’t even miss the real rice. The flavors really popped with it, too!

Riced cauliflower:

Roasted curried riced cauliflower:

YUM.

Curried Riced Cauliflower

1 head of cauliflower, chopped into small florets

1/4 c. olive oil

2 tbsp. red wine vinegar (or just red wine)

1 tsp. curry powder

1/2 tsp. corriander

1 tsp. cumin

1/2 tsp. tumeric

dash of sea salt

Preheat oven to 375 degrees. Take your cauliflower florets and place into a food processor or blender and blend until the florets resemble rice. Should look like picture above. Spread onto a baking sheet. In a bowl, whisk together the rest of the ingredients, and then drizzle onto the cauliflower. Toss with a spatula to coat evenly. Cook in the oven for 25-30 minutes, or until a golden brown.

Mmm mmm.