Monday, March 12, 2012
... I stopped by the Paleo Life Style website and found this article that I thought would interest those of you who want to include starches like "white potatoes" in your diet.
Another misconception running around in the Paleo community is that starchy vegetables are unhealthy and that regular white potatoes are especially bad. The bias against starchy vegetables probably comes from the low-carb ideas about a healthy paleo diet.
Itís important to understand that our ancestors probably enjoyed caloric-dense starchy vegetables as much as they could once they knew how to cook them properly, which dates back a very long time ago. The amount of amylase, an enzyme that digests starch, in our saliva is much higher than in most other mammals, showing that we became adapted to eat and digest starchy vegetables.
We now know than an optimal diet is not a long-term zero or very low carb diet and that some amount of carbohydrates is healthy and desirable. In fact, in a discussion about the perfect macro-nutrient ratio, it has been established that 20% of our calories as carbs is probably optimal. Obtaining that amount of carbohydrates by eating only non-starchy vegetables is very difficult if not impossible and is not necessary at all. Many people understand the need for at least some carbohydrates, but choose fruits instead of starchy vegetables to fulfill that need. This is fine as long as fruits are eaten in very moderate amount, but the fructose content of most fruits makes them problematic in too high amount.
Contrary to the simple sugars like glucose and fructose found in fruits, starchy vegetables are often mostly starch, a polymer of glucose molecules. Starch is broken to simple glucose molecules in our digestive systems and our bodies ends up only dealing with glucose, which is a sugar that can be used by all our cells for energy, contrary to the toxic fructose.
Therefore, as a source of carbohydrate, starchy vegetables, provided that they donít contain toxic proteins, are often healthier than most fruits. They are also often very nutritive and contain high amounts of some key minerals and vitamins.
Of course, the story is almost never all black or white and two main subgroups of people might want to take it slow on the starchy vegetables:
Metabolically deranged people: Those with a broken metabolism that isnít insulin sensitive anymore might find it hard not to overeat starchy vegetables and might struggle to lose weight if they eat just a little too much of them. Those people often do better if they go on a lower carbohydrate diet for a while in order to heal and help their body learn to use fat as a source of energy. Some people might never be able to go on a higher carb diet, but most people end up being able to include healthy amounts of carbohydrates without problems after a while.
People with digestive issues such as bacterial overgrowth: Some people with digestive issues and IBS-like symptoms, especially those suffering from bacterial overgrowth in the small intestine, have a hard time breaking down starch and should limit their overall starch consumption.
Regular white potatoes are a vegetable that has received its load of hatred from the Paleo diet community in general, often without reason. Itís already established that, like eggplants, tomatoes and bell peppers, potatoes are in the nightshade family of vegetables and can create problems for those already sensitive to other nightshades. Unlike other nightshades though, most of the toxins are found in the skin of potatoes and not in their flesh. We now have access to simple tools to detoxify vegetables such as potatoes: potato peelers.
Potatoes, especially green potatoes and those with green spots (try not to pick those), also contain saponins, mainly solanine and chaconine, which are also toxic in high dose. Once again, the major part of those compounds is found in the skin and is easily removable. Many studies have failed to demonstrate that the amount of those compounds found in commercially available potatoes could be detrimental to our health.
Itís very important to keep in mind that virtually all vegetables contain some amounts of toxins. Potatoes are no exception, but are often not any worse than other commonly eaten vegetables. This is why itís a good idea to eat a diet thatís diverse when it comes to plants.
I myself have been dealing with digestive issues and many otherwise healthy food choices are still off limits for me. In spite of that, I tolerate potatoes pretty well and include them as a source of healthy carbohydrates in my diet. Many people are in similar situations where they struggle to properly digest many sources of carbohydrates while peeled and cooked potatoes are just fine.
Potatoes are a great source of vitamin C, potassium, vitamin B6 and magnesium. Potatoes are also a source of complete protein and can be eaten exclusively in periods of scarcity without the risk being protein deficient. Many cultures have thrived on diets very high in potatoes
Iíve abstained from including recipes with regular potatoes in the past in order not to confuse people, but I can not stay on the safe side anymore and have to speak the truth in whatís really healthy and whatís not. Iíve already done so in showing that most nuts and seeds are often suboptimal, even if many people swear by them. The association against potatoes is strong and will take a long time for some people to break.
Some people with digestive issues might still want to abstain from potatoes, like they should already do for other nightshade vegetables like tomatoes or peppers, but most healthy people can eat potatoes, without the skin, and benefit from them. Starting now, some of the recipes on this site will feature potatoes. If youíre still not sure about eating potatoes from everything youíve heard around the Paleo diet circles, now is the time to practice your skeptic muscle, try them for yourself and see how it goes.
Click here for the article:
... after my 21 day challenge, I will be adding peeling white potatoes back in to up my carbs. Stay tuned, "white rice" is now also accepted in the paleo diet!
Sunday, March 11, 2012
... so I am not losing anything! and I have been eating all primal/paleo foods and exercising. So I stopped by "The Paleo Diet website, hosted by Robb Wolf and saw the following. I thought it would be a good reminder for me and anyone who is following the Paleo lifestyle and may be having problems with losing or maintaining their weight.
These are the questions Robb suggests that we ask ourselves:
1-Have you taken before pictures as is detailed in the Paleo Solution? Are you taking progress photos?... *NO, don't do photos, but I do look in the mirror and my reflection is enough to motivate me... progress in the form of my clothes fitting looser is what I am aiming for.*
2-Are you getting 8-9 hrs of sleep per night in a pitch dark room. I do not give
two squirts about your excuse here! DO IT... *NO, but working on it!*
Inadequate sleep cock-blocks fat loss. And give me a break! Iím asking you to SLEEP! How much easier can I make this?
3-What is your primary and secondary performance goals? If itís run a marathonÖoh, so help me! ...
*Primary goal: reduce LDL level & increase bone density
*Secondary goal: lose weight/inches, look better in my clothes
4-Give some thought about what a reasonable portion size is. Lead with protein, have ďlotsĒ of veggies, donít go wild on the fat sources so we can get both appetite suppression via the protein AND a mild calorie restriction. K?
Follow the protocol folks, read the FAQ and re-read the implementation chapter of the book. This stuff will work, donít fight it!
To see the article in its entirety, click on the link below:
For me, the question that hits home is #4. I have been eating too much "food and fat". I realize now that although I am eating all the "right" primal/paleo foods, I have to focus on "reasonable portion size"... there is such a thing as "having too much of a good thing!" ... so I will focus on the following:
2.) Lots of veggies
3.) Fruit in moderation
4.) Fat in moderation
... I am not posting my weight, sorry... Tomorrow starts week 2 of the 21 day challenge... here we go, wish me luck!
Wednesday, March 07, 2012
My workout today was Jari Love's Body Rock ... This dvd also has a cardio dance segment, but I didn't do this one. I had heard that the dance segment wasn't that good and got low reviews, however, it looks like fun to me and I will be adding it to ST segment for more of a calorie burn.
This workout was non-stop. For about 38 minutes, Jari covered every major muscle. Like Cathe, Jari loves low ends and pulse squats I had to stop a few times, but I got through them. All in all, I love this workout, the music is good and it's not too long... just when I thought "I can't take this any more!" the exercise was over.
... off to eat dinner... Primal Blueprint day 3 of the 21 day challenge... so far so good...
~ Dee (... this is for you DEB)
Get An Email Alert Each Time JAZZID Posts