Paleo Challenge

Day 18 of the Paleo Challenge, and a FAQ /  by Stephen Cooper

Sorry for the slow update, just had ATT come out and replace my router.  All systems go now.

I've been hearing some great feedback.  Cravings have subsided, and anywhere from 9 - 13 pounds lost since the beginning of the challenge.

I'd love for you to post your pounds lost here in the comment section.  It inspires others to see real results.

Question:  "Should I supplement my workouts on the days I'm not attending boot camp?"

My response:

Your question about adding exercise is a common one.
Most of us are time and sleep starved.  Trying to add more exercise is not the answer.
Focus on the basics.
Get to sleep on time.
Train hard during our 3 workouts per week.
Eat on target at least 80-90 percent of the time depending on your fat loss goals.
Master these...

Day 12 of the Paleo Challenge /  by Stephen Cooper

Grilled shrimp with garlic, parsley, oregano and dill.

Mashed parsnips (my first time making it and I was beyond surprised how good parsnips are!)
Recipe:
2 Parsnips, peeled and cut into small chucks
3/4 cup of chicken broth
garlic (optional)
salt (optional)
nutmeg and cinnamon (optional)

Combine parsnips with chicken broth and 3/4 cup water (I dumped in some chopped garlic at this point just because I think they make everything taste better). With the lid on, simmer for approximately 15 minutes until the parsnips are tender. Drain off broth and put on the side.  Mash parsnips (and garlic) with a potato masher. Add broth if need to get the desired consistency.  Add salt to taste and can dust off with nutmeg and cinnamon. 

VERY yummy! Even my non-vegetable, non-Paleo boyfriend loved it.  Portion above makes about 2 servings.

Day 10 of the Paleo Challenge /  by Stephen Cooper

By day 10 many of you have experienced some lack of energy, and maybe a little crankiness.  According to Amy, this is normal as your body is "shifting".

As the days go on, much of your success and "stick to it" determination, becomes a mental game.  Your body wants to revert back to it's old style of eating, and it becomes a battle.

At these times make sure that you have healthy paleo snacks available.  This is key.

I was away from the computer most of the day yesterday, but my goal is to get the recording of our call with Amy, up on the site by later this afternoon.

Keep at it!

Paleo Spreadsheet:

Here is the link to a well done spreadsheet (courtesy of Evan), for tracking your sleep, exercise, etc..

https://spreadsheets.google.com/pub?key=0ArA-WC-6ORVqdHl2dHNqN1FCVldGUkhKV3hjWGdoM0E&output=html

Paleo Call With Amy can be accessed here:

I apologise for the beginning as we were cut off and had to re start.  I am having the call transcribed and will have that up as soon as possible.

http://download3.freeconferencepro.com/rec/1281750699-20100917013808-797193.wav

Day 9 of the Paleo Challenge /  by Stephen Cooper

Ellen Sue's Paleo spaghetti with spaghetti squash with homemade "bolognese sauce".

Paleo FAQ's

Question:  What about ghee?  Even though its a butter product, as far as understand it isn't technically dairy because its all been skimmed out.... I haven't used it yet, but your thoughts?  And are certain meats, like bacon and sausage okay? 

Answer:  Ghee is technically 'illegal' as the preference would be to use coconut or olive oil instead.  If you are going to use ghee or butter look for products that are made with the milk of grass-fed animals in order to improve the Omega-3 content. from Amy Kubal, R.D.

A couple of you mentioned that you like the motivation videos on my site.  I've just added another here:

http://www.stephencoopertraining.com/blog/2010/9/21/need-motivation.html

 

Day 8 of the Paleo Challenge /  by Stephen Cooper

Yummy salad recipe from Ellen Sue...

"Here is a salad I made this week - it's grilled halibut with pineapple, tomato, mushroom, cucumber, carrots and greens seasoned with some homemade salsa.  The Zico was part of my treat."

Monday, and a lot going on... 

I'll be updating this post all day.

Have a look at Tim Ferris' Blog today as he has a post about the Paleo Diet, and gluten.  The post is written by Robb Wolf, one of the godfathers of the paleo diet.  I have Robb's book, The Paleo Solution, but I haven't had time to read it.  I am very anxious to get into it. 

Day 6 of the Paleo Challenge, and Thanks /  by Stephen Cooper

Almost one week.

Like I mentioned, be careful over the weekend as often there are more temptations.

 

On a personal note...

Thanks to everyone for the birthday wishes, notes, and cards.  I can't explain to you how lucky and fortunate I feel.

I have a wonderful wife who has been my backbone of support.  Meeting are marrying her has been the most positive and meaningful thing that has happened in my life.

Having healthy, happy and adventurous minded kids is a great blessing and a lot of fun.

To my clients, I am very grateful that our paths have crossed.  

Day 5 of the Paleo Challenge /  by Stephen Cooper

Busy night last night driving my kids around, so I didn't get my full 8 hours sleep...more like 7.

Evan has created a helpful Excel spreadsheet to track meals, sleep, etc..  

Got some helpful information from Amy last night, and I will post the recorded call and Evan's spreadsheet as soon as possible.

Be prepared for your first weekend on the Challenge.  There may be many temptations to blow it.  Be careful. If you must "cheat", chose wisely, and then get right back on track.

Paleo Challenge Call Tonight, Day 4 of the Challenge /  by Stephen Cooper

Quick remeinder about tonight's call at 6pm with Amy, our registered dietitian. This call is for active boot campers, and those in the Paleo Challenge. If you didn't receive the email with call in details, please email me.

How's it going for everyone?

I've received some emails about certain cravings coming up.  I will ask Amy about sugar cravings, and more tonight.

Questions so far for tonight's call:

Can we eat organic honey? 

Can we use Carob chips? 

Can we use coconut milk? 

Can we eat mung bean noodles or cellophane noodles? 

Is there any kind of flour we can use?

What about raw honey? I've heard differing opinions about including it in a Paleo diet.

I was also wondering about beets, sweet potatoes and trans-fat free margarine (would ghee be better?)

Day 3, and Telconference Call With Our Registered Dietitian on Thursday /  by Stephen Cooper

First off, I want to make you aware of a teleconference call we will be doing tomorrow night with Amy, our Registered Dietitian.  The call will be at 6pm PST.  I will post the call in number a little later today.  This call is open to my boot campers, and those who are doing the Paleo Challenge.

Be on the call to get your diet related questions answered, or if you know you can't make the call, you can email your questions to me.  The call will be recorded so if you can't be on live, you can listen to it later.

Question:  Are carrots and jicama allowed on the Paleo Challenge?

I'll pass this along to Amy, but my gut feeling is that these "little guys" aren't the problem. Eating these foods are nutritious, high in fiber, etc..  Don't worry so much about the little tweaks.  Focus on avoiding the big no no's and you'll be fine.

Here's a cool link for "Jicama Fries".  http://www.foodmedic.com/?p=1093

Day 2 of the Paleo Challenge /  by Stephen Cooper

How was everyone's first day?

You'll notice that this style of eating might take a little more thought or planning on your part.  You'll want to make sure that you have the staples available, or it's tempting to grab for foods that aren't on our lists.

Have you taken your pictures?  I did!

Tomorrow is the last day to do that.

What was your point total for yesterday?

You'll notice that I am tracking my intake, workouts, etc., right here in the comments.  I encourage you to post them here too.  By sharing we will have the opportunity to look over your day and make any useful comments.  Plus by sharing your successes and struggles, others in the boot camp and challenge will offer their support.

(Updated @ 4:06pm) We now have 25 people participating in the challenge. That's $625 to the winner!

A few of you have asked specific nutrition questions, which I quickly shoot over to Amy Kubal, our Registered Dietitian.  She is great in getting right back to me, so please ask away.

Marie treated her morning class to Paleo cookies this morning.  

Here is her recipie for the Paleo Cookies:

1 cup Almond Butter
1 egg
2 Tablespoons unsweetened applesauce
2 Tablespoons shredded, unsweetened coconut
1/2 cup raisins or other chopped dried fruit (I used cranberries)

Mix all ingredients together; batter should be thick but not as thick
as cookie dough. Put tablespoon drops on an ungreased cookie sheet and
back at 375* for 10-12 min. Makes 10-12 cookies.

Enjoy!

First day of the Paleo Challenge /  by Stephen Cooper

We now have 17 people registered for the Challenge.  That means over $400 is up for grabs, plus a free boot camp for the winner.  Remember that the runner up also gets a free boot camp.  Not bad for making healthy eating choices and being disciplined.

Today, make sure that you take your before pictures.

1 front, 1 back, and 1 side

Taking your weight and your measurements is optional.

I'll be posting what I eat, how I train, and my sleep times, all here in the comment section.  If you'd like, you can comment here too, and I will give you feedback and support.

If you'd still like to register, have a look here...then contact me.  Wednesday is the last day to begin.