Paleo Links

I sent this in an email to a friend/co-worker who asked me about paleo eating because of my weight loss (100+ lbs) and my body recomposition.

To be a paleo evangelist, I've been slow to share more paleo info. Mea Culpa.

There are several good infographics that can serve as introduction:

The Ultimate Guide: http://pinterest.com/pin/187603140698928379/
Timeline: http://pinterest.com/pin/187603140699905232/
Bacon over bagels: http://pinterest.com/pin/187603140699898825/
Fat doesn't make us fat: http://pinterest.com/pin/187603140697640501/
Paleo/Primal Food Pyramid: http://pinterest.com/pin/187603140697507137/
PDF's from Practical Paleo: http://balancedbites.com/useful-guides

The best overall site for info is: Mark's Daily Apple http://www.marksdailyapple.com. He's got a lot of stuff to sell - I've bought a couple of his books, but the info is free. He calls his stuff Primal, rather than Paleo, because it's his brand.

http://www.marksdailyapple.com/primal-blueprint-101/ is the place to start.

There are few people who do a better job with the actual recipes:
Nom Nom Paleo is one of the top paleo food websites: http://nomnompaleo.com/recipeindex

I am currently using Diane Sanfilippo's recipes and I like them the best, so far. Her brand is 'Practical Paleo' and her FAQ is here: http://balancedbites.com/2013/03/faqs-what-is-paleo.html
and the book at Amazon - Practical Paleo.

Sarah Fragoso's recipes are also quite good and her brand is Everyday Paleo http://everydaypaleo.com/food/. I like her book as well, and it has some exercise basics - Everyday Paleo at Amazon.

The hardcore people - Dallas & Melissa Hartwig - and how I lost another 20 pounds in August - and their brand is The Whole 30: http://whole9life.com/2012/08/the-whole30-program/ and
their book is 'It Starts with Food'.

and finally a list of 25 top paleo websites from Nom Nom Paleo: http://nomnompaleo.com/resources

Yours,
Mike Ray

Latest Before & After

May 2008 and March 2013

100 Pounds

Today I officially reached 100 pounds lost.
Paleo for Life.

The whole Whole30

We finished our Whole 30 on Thursday. It was great.

Eating so cleanly has made us both feel so much better and I lost 16 pounds (you're not supposed to check, but it is my thing). We are both even further down in clothes sizes.

I will start posting many of our dishes from this past month this week.

CRL is doing the dairy check and then the gluten check this weekend. I don't appear to have real problems with either one, but I feel so much better without them both, I'm going to stay that way!

We have become so used to eating Paleo that none of the restrictions were a hardship - cooking nearly every meal is the tough part, but we have always shared the load there (I love to cook and do most of it), so it wasn't really a problem.

If you want to see results and start changing the way you feel for the better, the Whole30 is the way to go.

95 pounds

My weight is down to 265. Oh so close - down 95 pounds total. The Whole 30 paleo plan for a strict one-month diet is working. Down 13 pounds in 21 days.

Before - During

November 2009 and August 2012

Walk One, Run One

Walked a mile this morning with CRL. Drove out to school and ran a mile on the roads around the back of the playing fields. It was slow, 13:05, but finishing never felt in doubt. I can now start trying to do it faster. Shooting for 12 minutes first.

I weighed at noon & I was 268. My lowest weight yet. Just 8 from 100 pounds lost. The Whole 30 is working, I'm down 10 pounds in 12 days.

June 2012

Holding steady right at 90 pounds lost.

But I am wearing some smaller shirts and pants.

Time to increase the walking & running a little and restrict carbs a little more.

The Cindy

I crib a lot of workout ideas from Crossfit. The workouts are generally more than we can do, yet, but they are a great guide.

They do benchmark workout in which you have a time limit to do as many circuits as you can, or do max reps or do max weight. They are modified for ability level.

Monday we did a modified "Cindy" - their workouts have names.
It was, intense. We'll do again later in the spring.

In twenty minutes we did as many circuits as possible of:

Machine Pullups x 5 (-170)
Pushups (Hand-Release) x 10
Air Squats x 15

We made nine circuits and then time, mercifully, expired.
We almost did too.

45 pullups, 90 pushups, and 135 squats in 20 minutes.
That'll do.



For the record:
My weight 'officially' hit 270, which means 90 pounds lost.

But the fat loss is even more substantial. My new smaller pants (bought in the regular clothes section!) are starting to get loose and I spent Saturday in a new pair of much smaller jeans.