I got to thinking... you know how before going primal we used to feel shaky and crashy between meals? How we'd need to get something in us or we'd start getting all crabby? We called that "low blood sugar."
But I got to thinking... are those the right words we should be using? I am a strong believer that our words matter. Using the words "low blood sugar" implies that the remedy to such a condition would be to raise your blood sugar. But that's not really the primal goal. In primal-ese, we should be aiming to even out our insulin levels by avoiding empty carbs and sugar. Given that, the "low blood sugar" condition should be referred to as "high blood insulin." That seems to me to be a better name that implies a more useful fix of evening insulin rather than raising or lowering sugar.
I decided to email Mark Sisson to see what he thought. He didn't seem to think the terminology made much of a difference. I'm not sure I agree. I think words have power and that we can influence behavior by naming things the right way. Still, I thought it was cool that he replied to me. Here's the text of our exchange:
Mark,
Quick question: I've been thinking a lot about blood sugar as I've been explaining going primal to my family. More and more family members are getting on board, but I started thinking about the words I was using. We typically refer the "crashy" feeling after a high carb intake as "low blood sugar." But wouldn't it more correct to refer to such a condition as "high blood insulin?" After all, the former would seem to imply that the corrective measure was to increase sugar in the blood stream. But that simply perpetuates the problem. A more correct approach would be to regulate the insulin level. It may seem like semantics, but in my experience the psychology of going primal is critical to being successful with it. Am I on track, or am I misunderstanding blood sugar and insulin?
-- scott
Scott,
I understand what you're getting at, but I think it's really a six-of-one-half-dozen-of-another situation. But as far as semantics, I'd say the layman's term "sugar crash" gets the job done. Someone has to much sugar, their body crashes.
I think I'm going to try using "high insulin" instead of "low sugar" to see how it goes. Mark may in the end be right, if for no other reason than no one will instinctively understand what I mean if I don't use the common terminology. But we'll see!
Saturday, June 26, 2010
Wednesday, June 9, 2010
Weigh-in Wednesday
I had a pretty good week and I'm down two more pounds this week! So I've lost a total of 23 lbs since going primal. Now, for full disclosure, I should note that my weight loss this past week may have been aided by a food poisoning incident. But I had been measuring my weight a bit throughout the week, and I think I'd have lost 1-2 lbs even without the unplanned bodily evacuations.
I'm getting to the point where I may stop reporting on weight loss weekly. Not because I don't expect to keep losing weight; to the contrary, I expect that I've got about 15 lbs of fat still to lose. It's just that I'm becoming less interested in the number on the scale and on what my "weight" is, and more interested in body composition. So the weight loss, which has already begun to slow as I get in better shape, isn't as important to me as other metrics such as measurements, bmi, and the old "mirror test."
Above all, I feel better than I ever have. I know I'm doing right by my body. I feel so good that if this lifestyle didn't come with any weight-loss benefits, I'd probably still do it for every other reason. But, of course, it makes total sense that I would lose excess weight by doing right by my body. I'll have to post some pictures soon. Have a great week everyone!
I'm getting to the point where I may stop reporting on weight loss weekly. Not because I don't expect to keep losing weight; to the contrary, I expect that I've got about 15 lbs of fat still to lose. It's just that I'm becoming less interested in the number on the scale and on what my "weight" is, and more interested in body composition. So the weight loss, which has already begun to slow as I get in better shape, isn't as important to me as other metrics such as measurements, bmi, and the old "mirror test."
Above all, I feel better than I ever have. I know I'm doing right by my body. I feel so good that if this lifestyle didn't come with any weight-loss benefits, I'd probably still do it for every other reason. But, of course, it makes total sense that I would lose excess weight by doing right by my body. I'll have to post some pictures soon. Have a great week everyone!
Wednesday, June 2, 2010
Weigh-in Wednesday
I skipped last week. Well... the last two weeks.
I didn't really mean to. But I should confess something. I gained a pound two weeks ago. I didn't know what to make of it. So i decided to give it some thought before posting. Then I got distracted. Then it was Friday. And I couldn't motivate myself to post a "Weigh-in Wednesday" on Friday. Or Saturday. Aaaaaand then I just figured I'd wait until the next week.
Then that week, I only lost a pound, so I was right back to where I was before. No change. Then the next week there was no change at all. So I just kept to myself trying to figure it out.
I should reiterate, I wasn't ashamed of gaining the pound or anything. I wasn't going to not post that. I will note that two weekends ago was my birthday. And I ate a LOT. It was all primal, but it was plentiful. I felt great, still had all the energy I needed, and everything was going well. I just had more food in me I guess.
Curious about what was happening that week, I changed my habit and weighed in again the next day. And I was back down to exactly where I was the week before. So for the week I was up a pound. But for the week+1 day I was even. Go figure. Then it was a two week plateau.
And that brings us to this week. This week I've lost 1 lb. That brings the total weight loss since going primal to 21 lbs. I've still got a lot of work to do, but I'm doing really well. I know that the pounds will come off more slowly now that I'm getting closer to an acceptable weight. And that's okay. In fact, at this point, I don't care that much about the numbers on the scale. I now want to trim body fat percentage and add muscle.
Feeling great and looking better!
I didn't really mean to. But I should confess something. I gained a pound two weeks ago. I didn't know what to make of it. So i decided to give it some thought before posting. Then I got distracted. Then it was Friday. And I couldn't motivate myself to post a "Weigh-in Wednesday" on Friday. Or Saturday. Aaaaaand then I just figured I'd wait until the next week.
Then that week, I only lost a pound, so I was right back to where I was before. No change. Then the next week there was no change at all. So I just kept to myself trying to figure it out.
I should reiterate, I wasn't ashamed of gaining the pound or anything. I wasn't going to not post that. I will note that two weekends ago was my birthday. And I ate a LOT. It was all primal, but it was plentiful. I felt great, still had all the energy I needed, and everything was going well. I just had more food in me I guess.
Curious about what was happening that week, I changed my habit and weighed in again the next day. And I was back down to exactly where I was the week before. So for the week I was up a pound. But for the week+1 day I was even. Go figure. Then it was a two week plateau.
And that brings us to this week. This week I've lost 1 lb. That brings the total weight loss since going primal to 21 lbs. I've still got a lot of work to do, but I'm doing really well. I know that the pounds will come off more slowly now that I'm getting closer to an acceptable weight. And that's okay. In fact, at this point, I don't care that much about the numbers on the scale. I now want to trim body fat percentage and add muscle.
Feeling great and looking better!
Monday, May 31, 2010
Primal at The Cheesecake Factory
Yesterday, our director sent the cast and crew of DOUBT out to dinner at The Cheesecake Factory on his bill. Everyone was like, "WOOOOOO!" and I was like (in my head, of course), "HMMMMMM." I was nervous that I would have a hard time finding something primal there. TCF is one of my favorite restaurants, but let's face it, they're trying very hard to keep the nation overweight. They have 1.3 million items on the menu and not even the salads are healthy. Also, the portion sizes are ENORMOUS. One plate could feed a family of 4! I was excited to go spend time with the cast and crew, but I was feeling unsure about how the evening would turn out... after all, we would be returning from dinner to do a full run-through of the show.
After reading the novel of a menu, I finally settled on Chicken Picatta. Yum! It was served in a light lemon butter sauce with capers. The menu said it came with angel hair pasta, which I should have swapped out for veggies, but I thought that it would be, like, a little pile that I could ignore. No, it took up half the plate. Luckily I did ignore it. Everyone else got enchiladas, hamburgers, pasta, and fried foods... most of it didn't look that good anyway. My chicken was delicious! The table did order dark chocolate cheesecake, and I did have to succumb to a few small bites. I mean, hello, I live the primal lifestyle so that I enjoy life, not so I can sit there miserably while other people devour cheesecake.
Well, we got back to the theatre and everyone immediately began complaining of feeling too full. The pre-dinner bread consumed (that I ignored) was expanding in the stomachs. I actually felt pretty good and did for the rest of the night! I was a little more full than normal, but not like I would have been if I had ordered CW food. I may not have "hunted" like Grok did, but I certainly had to hunt through TCF menu for something valuable. I can't believe how much I am enjoying this lifestyle. Food really does matter. It's an investment in my life. I want to do the best I can to live the healthiest, longest life possible. I cannot control every factor in the world but the things that I can, I will. It doesn't hurt that people are noticing I'm thinner now, too.
Saturday, May 22, 2010
Primal with Crossfit
I took advantage of a free week at a crossfit gym this week. It was really tough, and I'm really out of shape, but I loved it! I'm going to join full time and go 4 days a week. I went this morning and feel great. I know that gator aide isn't primal, but it helps me bounce back after busting my butt. I noticed a couple of people have "Grok" shoes, but I'm okay not wearing those yet.
"I started eating two eggs for breakfast, and this week added 2 slices of bacon to the mix, as well as switching from half and half to heavy whipping cream in my coffee. Oh, and I also add a little bit of shredded cheese to the eggs. The results have been amazing! I've had more energy, feel fuller much longer (even eating lunch later in the day or not at all), and find it easier to resist non-primal temptation. This was huge for me on Friday when I was tempted with donuts and cake in the morning, and a table full of high carb sweets that the PTO had set up in the teachers lounge. One thing that helps me is giving the sweets away when they are handed to me, or avoiding the areas of temptation (Such as the teacher's lounge on Friday.) So far I've lost six pounds and look forward to weighing in on Monday because I've had such an awesome week.
"I started eating two eggs for breakfast, and this week added 2 slices of bacon to the mix, as well as switching from half and half to heavy whipping cream in my coffee. Oh, and I also add a little bit of shredded cheese to the eggs. The results have been amazing! I've had more energy, feel fuller much longer (even eating lunch later in the day or not at all), and find it easier to resist non-primal temptation. This was huge for me on Friday when I was tempted with donuts and cake in the morning, and a table full of high carb sweets that the PTO had set up in the teachers lounge. One thing that helps me is giving the sweets away when they are handed to me, or avoiding the areas of temptation (Such as the teacher's lounge on Friday.) So far I've lost six pounds and look forward to weighing in on Monday because I've had such an awesome week.
Sunday, May 16, 2010
Tuscon, Tumacacri, Tubac, to Hell
Whilst in graduate school at the University of Arizona, I read an historical account of early travel between Tucson and Nogales on the Mexican border named, Tucson, Tumacacari, Tubac, to Hell. Tumacacari and Tubac were waypoints along the trail, but the last "place" characterised the trips with such impositions as desert heat and murderous attacks along the 60-70 mile journey.
Traveling from Houston to Chicago to Bismarck demonstrated the frustration of attempting to travel and stay faithful to the principles of a "primal" diet, but I found it could be (mostly) accomplished.
FLIGHTS: Airlines don't serve much, but practically none of it is "Primal". I substitute seltzer or carbonated water with a lemon for Ginger Ale or Coke. It's bubbly! I say eat before you fly and are in more control of available food.
AIRPORTS: Carbohydrate heaven (Consider restaurants with names like "Au Bon Pain"). As Beki commented when I called her from O'Hare, "Airports are not "Primal-friendly." I found that with some diligent searching, you find a lot of fruit and salads, actually, and traveling solo helped because I wasn't having to "walk in love" towards companions who might not care. I did end up with a turkey and cheese sandwich on whole wheat bread in addition to an apple and banana with water to wash it down. It was then that I learned that sometimes you just have to minimize portions of meals that are "not primal" and not sweat it! I actually felt very good on the flight to Bismarck. By the way, on my return trip through O'Hare, I ate at Chili's and ordered Salmon with brocoli and more broccoli as a rice substitute.
HOTELS: It seems that every American meal is loaded with starchy carbohydrates which are tempting to me because I love 'em, especially white potatoes, skin and all! Again, I learned to substitute fresh fruit for potatoes at Breakfast.
By the way, I worked out every day and even slid down the 3-story, curved water slide in the aquatic dome (there was a winter storm warning during my stay).
CONVENTIONS: We were fed buffet meals for breakfast and lunch and there were lots of opportuities for potatoes, rice and noodles and , of course, sweet rolls and desserts. I applied Debi's dictum to the kids growing up, "Tell your tummy, no!" So I was about 80-90% primal-compliant through outright denial or severe moderation control and substitution. Do I even need to comment on the morning and afternoon breaks?! Well, yes, because there was a lot of fruit including watermelon, so no significant issue there. It requires motivation and self control which, of course, are mildly painful, but worth it!
DINNERS: Again, I found out restaurants are willing to substitute vegetables for potatoes and rice without so much as a frown. I love fish and had walleye for the first time. I've curtailed the creamy dressings for salads and am moving to vinegrettes. On my first request I got a double virgin -- olive oil that is! I also had buffalo for the entree that meal. Supposedly, for a red meat, buffalo has very low cholesterol.
So, how'd I do? I felt good the whole trip, slept well and had four of the most relaxing days I've had in a long time. Usually when I travel, I gain a lot of weight. Traveling for Anadarko to Mexico, I raised my base weight 4 pounds. On this trip I gained only one pound which disappeared in a couple of days back in Houston.
I'm inspired by the good reports from family members about a healthier eating lifestyle.
Papa John
Traveling from Houston to Chicago to Bismarck demonstrated the frustration of attempting to travel and stay faithful to the principles of a "primal" diet, but I found it could be (mostly) accomplished.
FLIGHTS: Airlines don't serve much, but practically none of it is "Primal". I substitute seltzer or carbonated water with a lemon for Ginger Ale or Coke. It's bubbly! I say eat before you fly and are in more control of available food.
AIRPORTS: Carbohydrate heaven (Consider restaurants with names like "Au Bon Pain"). As Beki commented when I called her from O'Hare, "Airports are not "Primal-friendly." I found that with some diligent searching, you find a lot of fruit and salads, actually, and traveling solo helped because I wasn't having to "walk in love" towards companions who might not care. I did end up with a turkey and cheese sandwich on whole wheat bread in addition to an apple and banana with water to wash it down. It was then that I learned that sometimes you just have to minimize portions of meals that are "not primal" and not sweat it! I actually felt very good on the flight to Bismarck. By the way, on my return trip through O'Hare, I ate at Chili's and ordered Salmon with brocoli and more broccoli as a rice substitute.
HOTELS: It seems that every American meal is loaded with starchy carbohydrates which are tempting to me because I love 'em, especially white potatoes, skin and all! Again, I learned to substitute fresh fruit for potatoes at Breakfast.
By the way, I worked out every day and even slid down the 3-story, curved water slide in the aquatic dome (there was a winter storm warning during my stay).
CONVENTIONS: We were fed buffet meals for breakfast and lunch and there were lots of opportuities for potatoes, rice and noodles and , of course, sweet rolls and desserts. I applied Debi's dictum to the kids growing up, "Tell your tummy, no!" So I was about 80-90% primal-compliant through outright denial or severe moderation control and substitution. Do I even need to comment on the morning and afternoon breaks?! Well, yes, because there was a lot of fruit including watermelon, so no significant issue there. It requires motivation and self control which, of course, are mildly painful, but worth it!
DINNERS: Again, I found out restaurants are willing to substitute vegetables for potatoes and rice without so much as a frown. I love fish and had walleye for the first time. I've curtailed the creamy dressings for salads and am moving to vinegrettes. On my first request I got a double virgin -- olive oil that is! I also had buffalo for the entree that meal. Supposedly, for a red meat, buffalo has very low cholesterol.
So, how'd I do? I felt good the whole trip, slept well and had four of the most relaxing days I've had in a long time. Usually when I travel, I gain a lot of weight. Traveling for Anadarko to Mexico, I raised my base weight 4 pounds. On this trip I gained only one pound which disappeared in a couple of days back in Houston.
I'm inspired by the good reports from family members about a healthier eating lifestyle.
Papa John
Sometimes you feel like a nut
You all know I used to eat peanuts like crazy, by the handful in fact. They're not primal but almonds are, so I eat them now! Read the following article from this week's newsletter from Dr. Mirkin (http://www.drmirkin.com/). Do you see your favorite nuts (not you, Mark!)?
Dr. Gabe Mirkin's Fitness and Health E-ZineMay 16, 2010: Nuts Prevent Heart Attacks. A review of 25 studies shows that eating nuts (including peanuts) lowers cholesterol to help prevent heart attacks (Archives of Internal Medicine, May 10, 2010). Eating an average of 2.5 ounces of nuts per day lowers total cholesterol 5.1 percent, LDL (the bad cholesterol) 7.4 percent, and triglycerides 10.2 percent. It even lowers Lp(a), a genetic component of cholesterol that increases risk for strokes and heart attacks in young people. The more nuts a person eats, the lower the cholesterol. Those with the highest bad LDL cholesterol had the greatest lowering when they ate nuts. An earlier review of five large epidemiologic studies and 11 clinical studies showed that eating nuts reduces risk for heart attacks (Nutrition Reviews, May 8, 2001). The most improvement came from eating two ounces (four tablespoons) of nuts five or more times a week. Eating an ounce of nuts more than five times a week can result in a 25 to 39 percent reduction in heart attack risk. Nuts are a rich source of monounsaturated fatty acids. Before the bad LDL cholesterol can form plaques in arteries, it must be converted to oxidized LDL. LDL formed from monounsaturated fat is highly resistant to oxidation, so the LDL is less likely to be converted to its form that damages arteries. The nuts in these studies included almonds, brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, walnuts, and peanuts. Among Americans, peanuts account for approximately half of all nuts consumed.
Dr. Gabe Mirkin's Fitness and Health E-ZineMay 16, 2010: Nuts Prevent Heart Attacks. A review of 25 studies shows that eating nuts (including peanuts) lowers cholesterol to help prevent heart attacks (Archives of Internal Medicine, May 10, 2010). Eating an average of 2.5 ounces of nuts per day lowers total cholesterol 5.1 percent, LDL (the bad cholesterol) 7.4 percent, and triglycerides 10.2 percent. It even lowers Lp(a), a genetic component of cholesterol that increases risk for strokes and heart attacks in young people. The more nuts a person eats, the lower the cholesterol. Those with the highest bad LDL cholesterol had the greatest lowering when they ate nuts. An earlier review of five large epidemiologic studies and 11 clinical studies showed that eating nuts reduces risk for heart attacks (Nutrition Reviews, May 8, 2001). The most improvement came from eating two ounces (four tablespoons) of nuts five or more times a week. Eating an ounce of nuts more than five times a week can result in a 25 to 39 percent reduction in heart attack risk. Nuts are a rich source of monounsaturated fatty acids. Before the bad LDL cholesterol can form plaques in arteries, it must be converted to oxidized LDL. LDL formed from monounsaturated fat is highly resistant to oxidation, so the LDL is less likely to be converted to its form that damages arteries. The nuts in these studies included almonds, brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, walnuts, and peanuts. Among Americans, peanuts account for approximately half of all nuts consumed.
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