Almost free health products paleo-min

Almost free health products…

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I just found out about a new feature on iherb called “Trial Pricing” today that I thought I should share with you. On their trial page they offer a handful of things (there are 57 at the time of writing this) at a hugely discounted rate, limited to one per customer. Some of the trial products are only available if you haven't ordered it before (I guess they're hoping you'll love the product and go back and order more!)

The cheapest thing I found was a $0.12 (yep, 12 cents!) packet of Omega 3 supplements! They seem to have lots of vitamins, supplements, minerals, lip balms, tea infusers – and all sorts. The trial products change regularly, so it’s definitely work checking it out regularly.  Of course, it isn't all Paleo, but I do manage to find most of my paleo staples online at iherb.

My discount code still applies to these products, so make sure you enter the code duv741 when you check out to get a $5 (if you spend under $40) or $10 discount (on purchases over $40). Sounds like a pretty good deal to me!

Shipping is free within America on orders over $20 and shipping to other countries is very cheap indeed (I regularly have things sent from iherb to both Australia and the UK and have found it far cheaper than buying locally)

Other specials currently available:

Other specials you might be interested in (but they do appear to be limited – so don't blame me if they're sold out!):

Iherb are offering you the chance to try Wild Alaskan Salmon Oil for just $1 (but only to people who haven’t ordered it before)

Try Vitamin D3 capsules for $0.50 (for 110 capsules!)

Healthy Origins Extra Virgin Coconut Oil reduced to $23.95 (47% discount) huge 54 oz (1,530 g) container

$1.95 (85% discount) on a travel coffee mug

Pink Himalayan sea salt for $2.64

Iherb Paleo diet health products discount promo code
The specials change every day, so if you find any particularly good/ paleo bargains, please share in the comments below so we can all benefit!

paleo diet gut health probotics-min

It’s not just about you…

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It may be a little strange to think of, but the body you inhabit isn't strictly your own. In fact, you’re sharing it with approximately 100 trillion bacteria that colonise your gut – your own unique army of micro-organisms. But it’s not as scary as it sounds, as these tiny creatures control your health in a variety of ways. Firstly, they extract energy from food; the greater the diversity of your gut bacteria, the more effectively you are able to digest nutrients. Gut bacteria break down carbohydrates, and prevent them from being stored as fat – hence the reason there is a direct correlation between insufficient gut bacteria and obesity. They also build your immune system, and are directly linked with your emotional health; restoring gut flora has been shown to boost mood and fight depression.

In the right conditions, you can live in harmony with your gut flora and co-exist very happily. Look after them, and in turn, they look after you. But, create a troublesome environment for them (through inflammation, stress, or antibiotic use amongst other things) and they will be compromised, and in turn, so will your health. Here are a few things you may wish to consider in order to care for your gut flora.

paleo diet gut health probotics-min

Consider a high quality probiotic

The first (and most obvious) thing you can do to support your healthy gut flora is to supplement with a high quality probiotic. This will help to repopulate your digestive tract with beneficial bacteria. Opt for a probiotic with a number of different strains of bacteria, and consider rotating your supplements over time to maintain greater diversity.

If you’re wondering how our ancestors maintained healthy gut flora long before probiotic supplements hit the shelves (or the shelves were even invented) then consider the point below!

Eat Organic Produce

Thousands of years ago, our ancestors’ gastrointestinal tracts would have been teeming with a huge diversity of bacteria, taken directly from the untouched soil in which their produce grew. They wouldn't have worried about washing their hands after digging for them, let alone washing the produce itself. Modern day agricultural methods and non-organic farming have seen our soils stripped of this bacteria; unfortunately, conventionally grown plants grow in soil that is virtually sterile. The solution? Buy organic, preferably local – and don’t worry about thoroughly washing scrubbing every vegetable. A bit of dirt will only be beneficial.

Eat Fermented Foods

Fermented foods play a large part in the diet of almost all traditional cultures, and would have further supplemented their gut biomes. Fermented foods like Kombucha, Sauerkraut and Kimchi are rich in beneficial bacteria; and they’re delicious, too. Consider making your own fermented foods, or if you have to buy them, make sure they are unpasteurised so the bacteria remains.

Eat food rich in prebiotics

Just like you, your gut bacteria need to be fed. Feed them the right foods, and they will thrive. Prebiotics are found in foods such as Chicory, Jerusalem Artichoke, Onions, Leeks and Garlic – and they stimulate and nourish the good bacteria in your gut.

Try resistant starch

Much like prebiotics, resistant starch provides optimum fuel for your gut bacteria. Resistant starch is starch that passes through the colon undigested, thus giving the bacteria an excellent food source. Paleo friendly sources of resistant starch include cooked and cooled tubers – especially arrowroot and cassava.

Avoid sugars and high GI Carbohydrates

On the other side of the coin, if you eat a diet high in sugar and other high GI carbohydrates, you are providing optimum fuel for the bad bacteria in your gut (such as Candida). Who knew there were any further reasons to give up the sugar and grains!?

Don’t Stress

Finally, the most important thing you can do to support your gut bacteria is to reduce the inflammation that makes their living environment hellish to live in. Along with a poor diet, stress causes excessive inflammation within the body. Take time to relax, exercise, perhaps meditate – so that your gut bacteria can do the same.

It's official - I have a slow metabolism paleo primal diet weight loss metabolic testing BMR accurate methods Australia Sydney-min

It’s official – I have a slow metabolism

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I've been talking about my own weight loss struggle, and the journey I'm on to find out exactly what’s going on (and what I can do about it). You can catch up on the first three posts here, here and here. This week, it's all about metabolism.

Last week I told you about my body scan, and how it calculated my resting (basal) metabolic rate. Your resting metabolic rate is basically how much energy your body needs just to keep ticking over, with no physical activity (for brain activity, breathing, digestion etc).

Unscientific BMR

You can work out your resting metabolic rate yourself, using a very crude formula along the lines of:

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Here is the metric version:
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

Using this formula, I get a BMR of 1608 calories a day. Of course, this formula uses your total body mass, so if you had identical twins of the same height, age and weight, they would get the exact same result for their BMR – even if one had 8% body fat and the other 40% (and this just happened to work out to the same overall weight).

It's official - I have a slow metabolism paleo primal diet weight loss metabolic testing BMR accurate methods Australia Sydney-min

Slightly more scientific BMR

The body scan I had calculated my resting metabolic rate as 1639 kcal a day. This would have used a similar calculation, but it would have taken into account my exact lean muscle mass and my exact fat mass (as they require different amounts of energy to maintain).

As soon as I saw this figure it caught my attention. During my months of experimenting with different ways to lose weight, I’d spent a significant period eating far less calories than this – whilst sprinting and swimming. How can I have been expending so many more calories than I was in taking – and not burning off any fat to make up the deficit? It just doesn’t make sense?

What if my metabolism is lower than the average used in these calculations? What if my body uses far less energy than an average person each day? Perhaps my metabolism is a lot lower than the calculated 1639 a day?

I had to find a way to calculate my exact resting metabolic rate, to understand how much of an impact this was having on my difficulty to burn off fat.

Scientific BMR

I found out about the most accurate way to have your basal metabolic rate tested. Apparently there are special chambers which are completely sealed. You are weighed and all of your biometrics are taken before you enter the chamber, which is then sealed. Everything that goes into and out of the chamber is weighed and measured. You effectively live in this chamber for 24 hours and go about a normal(ish) day, resting, sleeping, eating etc, By calculating your weight, the amount of gas inhaled and exhaled, what you eat (and what leaves your body), they are able to calculate exactly how much energy your body uses in a day, at rest (whilst you’re asleep) and when awake and going about a typical day.

I had to spend 24 hours in one of these chambers.

Unfortunately my extensive googling revealed there doesn’t seem to be a single one of these chambers in the whole of Australia. The chambers that I thought I may be able to convince to let me test my BMR all seem to be in North America – which unfortunately isn’t realistic at the moment. So I had to find the next best alternative…

Scientific-enough BMR

I found out about a metabolic testing option called VO2 (as in volume of oxygen) testing, that is something I can realistically have tested – in my own city. VO2 testing seems to be geared around athletes wanting to find out how efficiently their oxygen use is (and ultimately make this process more efficient and improve their athlete performance).

The VO2 test measures both your resting (basal) metabolic test and you exercise metabolic rate. In my quest to find out more about my metabolism, it was the resting metabolic rate that I was particularly interested in, but in the interest of comparison had the exercise rate tested too.

For the resting test, you need to be as un-awake as possible, so they like to run this test early in the morning. I usually have a long commute, so I stayed locally the night before to avoid any extra stress from the commute. They told me not to listen to music or check emails before, so I did as I was told and got to the studio at 6am as un-awake as I could manage.

As soon as I arrived I was given my mask which was hooked up with some tubes, connected to the machine that was to analyse my breath. I also put on a heart monitor that was connected to the machine and laptop. They lowered the lights and I laid down for about 15 minutes, while the test got underway. Trying to breath normally – when you know it is being analysed – was surprisingly hard, but once all the data had been collected the machine beeped to indicate the test had concluded. By measuring my oxygen consumption and carbon dioxide production during this period of rest, an accurate daily caloric expenditure is calculated. Exactly the information I was looking for!

The exercise assessment happened straight after. For this I wore the same mask (not a good look!) and moved into the gym, where I chose to do the assessment on the treadmill (the other option was the bike). The laptop was hooked up to the machine and told the trainer when to increase the intensity of the treadmill (he increased the speed and gradient), depending on my heart rate. By the end of the assessment it got really difficult, but this is how it has to be to ensure the test captures all of the required data. This test is supposed to measure VO2 utilization (amount of oxygen you're able to use during exercise), heart rate response, the precise number of calories your body burns during exercise, and whether fats or carbohydrates (sugars) are being used as the primary energy source. The assessment also maps your appropriate heart rate training zones. Interesting stuff!

The Results

So the whole purpose for this was to find out my actual resting metabolic rate. Was the formula calculated value of 1639 right? Well it turns out it wasn’t even close… The VO2 tests calculate my resting metabolic rate as 1316 calories a day. That’s over 300 calories less than where the formula put me! Given that it wasn’t a true resting assessment as I was well and truely awake, perhaps that means the calculate rate was still too high? Either way, 300 calories is a huge variance – that’s a meal!

Slow-metabolism-basal-metabolic-rate-VO2-testing-results-paleo-diet-weight-loss-680

On the exercise side (which I'm less interested in, but will be a useful comparison point) it looks like my primary energy source is fat, not carbohydrates (which given my paleo diet isn't really a surprise). But if my exercise is efficient at burning fat – then why is regular HIIT not burning my fat stores?

A long way from average

Seeing the concrete proof that I do in fact have a low metabolism raises so many more questions than it answers. Why is my BMR so much lower than average? Has it always been this way? What came first, the slow metabolism or the weight gain? Do all of my slim friends have higher than average metabolisms? Do all overweight people have slow metabolisms? And of course the big question – (how) can I change my metabolism?

What I really don’t understand is how I sustained daily exercise on top of eating quite a bit below this number of calories each day. Where did the surplus come from, as it clearly didn’t come from burning fat stores?

There has to be more to it…

Next week I’ll be sharing more of what I’ve found out on this journey into weight loss

My DXA body scan dexa weight loss body fat-min

My DXA body scan

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Last week I wrote about my weight loss struggles, and my first appointments with a naturopath and functional doctor…

Exactly how overweight am I?

As I spoke about in my first post, my weight has not budged within a 3kg range since 2010, despite following a paleo diet and exercising regularly. Everyone always tells you that muscle weighs more than fat, but does it really? Does this apply to me?

I’ve been going to the gym regularly for the last few years, and for the last year or so I’ve been doing CrossFit. My arms have distinct muscle in them that I swear didn’t used to be there, and I am making good progress on increasing the weight I can lift – so that would suggest I have more muscle than I used to. So if I do have more muscle, and it weighs more, how can my total weight still be EXACTLY THE SAME?

The naturopath had suggested I go and have a DXA (Dual-energy X-ray absorptiometry; formally called a DEXA scan) body scan performed so I could see exactly what my body composition is. I was initially quite wary about the radiation, but apparently it’s the same dose of radiation as a short flight between Sydney and Melbourne. I take domestic flights often, this is important, so I figured it was worth it.

My DXA body scan dexa weight loss body fat-min

The DXA scan

Have you had one of these body scans? It’s completely open (I was expecting it to be enclosed, like an MRI scan) and not unlike being photocopied (I’d imagine). You lie on the DXA machine and it whizzes over you for about ten minutes whilst you watch an image of your body appear on the screen on the ceiling. I found it really confronting. Your fat mass is displayed in yellow. Lying flat on your back, no tailoring can disguise the yellow fat shown in the image.

I’m not ready to post my scan images just yet – it was enough to convince myself just to write about my weight loss struggle, let me tell you! The images in this post show some example DXA scans I found online. When I go back for my follow up scan in a few months, I will post both scans, side by side to show the difference and all of the statistics that go with it.

The image shows your bone in blue and your lean body mass (i.e. muscle & vital organs) in red. What amazed me was my skeleton. It is small – the “I’m just big boned” excuse can be completely dismissed. And how much would you expect your skeleton to weigh? Well mine is just over 2.2 kilos. Incredible. These DXA scans are also used to look at bone density, so I was pleased to see my bone mineral density is excellent (note to all those who’ve been told paleo doesn’t give your body enough calcium!). I also had slight variances between my left and right side, with my right side weighing fractionally more. Interesting – I wonder if many people have exactly the same on both sides?

In terms of muscle mass, the physiologist who conducted my DXA scan, and talked me through the results was surprised by how much muscle mass I have. He seemed to think I have about 10kg more muscle than an “average” woman of my weight and height would have. This was great to hear – and also surely must mean that I have in fact lost fat – it must just be a coincidence that my total weight number has not changed…

Unsurprisingly, my fat mass was too high – but only about 6% above a healthy range (I expected it to be a lot worse than this). The DXA scan clearly showed what I already knew, I store my fat around my hips (a typical pear shape). The danger zone is storing fat around your middle (the “central abdominal zone”, so I’m glad that’s one risk factor I don’t have. My estimate had been that I needed to lose about 15kg of fat, but the actual measurements, suggest I may “only” need to lose 11.9kg. It’s still a lot, but thanks to the bonus lean muscle mass, less than I expected.

Metabolism

The scan also calculated my Resting Metabolic Rate, which has opened up a whole new avenue on my journey of discovery…. metabolism, it turns out, is absolutely crucial in weight loss.

The DXA scan measured my resting metabolic rate as 1639 kcal a day. That means just to exist with absolutely no physical activity, my body needs 1639 calories a day…

I’m going to talk a lot more about metabolism in my next weight loss post – and share with you what I’ve found out – and what it means.

Before then, please share your experiences below. Have you had a DXA body scan? What did you find out?

Why you need to eat more salt not less paleo diet-min

Why you need to eat more salt

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The title of this article may come as a bit of a shock to some, especially with the range of ailments an increased salt intake has been linked to. Salt is vilified by conventional wisdom; but then again, so is saturated fat. We know that the ‘experts’ don’t always get it right, and it seems that this is true once again when it comes to salt.

Sodium, the mineral that makes up approximately 40% of table salt, is an essential nutrient for human health. It regulates your fluid balance, improves muscles function, and allows your nerves to send impulses throughout your body. Sodium maintains the balance of other minerals, such as calcium and potassium, in the bloodstream. It also helps to maintain sugar levels in the bloodstream, thus reducing the need for insulin.

Why you need to eat more salt not less paleo diet-min

Salt itself is also an important part of the process of digestion. In the mouth, salt activates the enzyme salivary amylase, which provides signals to the brain that digestion is due to take place. In the stomach, it assists in the creation of hydrochloric acid, which helps break down your food.

Studies show that people with a higher sodium intake are at greater risk of developing heart and blood problems and suffering from strokes. However, this correlation is not a fair one. The majority of people in Western society who consume a higher level of salt are generally doing so through a higher intake of processed foods. There have been no studies that directly show the link between the sodium itself and the problems it is said to cause; so could this in fact be the processed food that is the root of the problem? It’s highly likely.

When choosing your salt, look for a salt rich in trace minerals such as Pink Himalayan Crystal Salt or Celtic Sea Salt. As with everything, the key is moderation. Too much salt is likely to put excess pressure on your kidneys; however, anything up to 1tsp of high quality salt each day and you’re definitely in health promoting territory. As processed foods are not on the menu in any Paleo household, you can afford to be a little more liberal with your seasonings.

How much salt do you consume? And which type is in your pantry right now?

Why I'm eating margarine & 6 other non Paleo foods again paleo diet april fools day-min

Why I’m eating margarine & 6 other non Paleo foods again

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I've been thinking a lot about my diet recently, and I'm getting a little worried that being fully Paleo maybe isn't the healthiest choice I can make. After speaking to several health experts recently, and reading up on the latest government recommendations, I've started to get really worried about how healthy my Paleo diet really is. Despite my blog being all about the Paleo diet, it's only fair that I'm honest with you and share my concerns and fears.

I'm concerned that I'm not getting enough calcium, fibre or carbohydrates. I've also started to get really worried about how much more fat I've been consuming, especially when compared to what the government recommend. I'm suspecting I'm eating way too much fat, and probably more meat and eggs than I should as well. I've read several times this week that it's dangerous to eat more than one egg a day, especially if you eat the yolk. Something has got to change…

In fact, I'm considering if Paleo is a healthy choice altogether. I've been pondering whether there are a lot of very healthy, nutritious foods that I'm excluding from my diet by continuing to be Paleo. I'm going to initially work on reintroducing the following foods, in the hope I start to feel even more healthy, before committing to a really healthy low fat diet for a month. Here are the seven foods I'm going to start eating again, starting today. I'll be reporting back on my progress and would love to hear your thoughts on the new additions to my modified paleo diet.

Why I'm eating margarine & 6 other non Paleo foods again paleo diet april fools day-min

Margarine

With my new found concerns about cholesterol and eating high fat, the first, and most obvious decision for me to make was to swap coconut nut oil and grass fed ghee for heart healthy margarine. I'm going to try to find an organic margarine, and make sure I choose a brand that is heart healthy. This was a hard decision to make, but I'm becoming convinced a very healthy one – as margarine is much lower in saturated fat and cholesterol, which means I’m much less likely to get heart disease. Carrots drenched in margarine doesn't sound as appealing as butter, but I'll just have to get used to it for the good of my health.

Vegetable Oil

Have you seen the saturated fat content of butter, lard, ghee and coconut oil? I’m going to throw away my olive oil and swap it with healthy vegetable oil. This should also help keep my cholesterol levels low as it's low in saturated fat. Also it's vegetable oil, so will help me get towards my five a day.

Quorn Mince

I've also been reading a lot about how badly meat clogs up your arteries and is really hard to digest, so I'm planning to start with meatless Monday's and reduce my meat consumption dramatically. I’ve decided to replace my organic, grass fed ground beef with healthy vegan Quorn mince. It’s made from rehydrated mycoprotein extracted from the fungus ‘Fusarium Venenatum.’ I'm not really sure what that is, but Quorn is really low in fat and has no unhealthy animal fats, so it is obviously very healthy. I've also discovered that Quorn make healthy, meat free bacon slices and chicken fillets too. So really, I'm not even going to notice I've gone meat free.

Soy Milk

I've been having very little dairy in my paleo diet – and despite my recent body scan showing I have an excellent bone density, I clearly must be highly deficient in calcium. I've just bought my first bottle of soy milk, so I'll be making sure I drink a lot of this each day, as well as skim milk to give my calcium levels a big boost. I must be honest, I opened the bottle and it did not smell good, but if I add some hot chocolate to it, it should hopefully take away the taste.

Whole grain cereal

There are so many revolutionary new whole grain cereals out there now, compared to when I started eating Paleo. I've even found a special range specifically designed to promote heart health, which makes me question if I'm right to continue to start the day with a high fat meal? These technologically advanced cereals do seem to be an easy way to start the day, providing lots of healthy carbohydrates for energy. The one I'm looking forward to trying the most is Kellogg’s Special K Multi Grain – it contains FOUR different types of healthy grains and is almost fat free. I’ll make sure I have it with soy or skim milk.

Coca Cola Zero

Pretty much all I've been drinking for the last few years has been water and tea. I've hear it's bad to omit variety which has been concerning me. I haven’t had a can of Coca Cola in so long because I'd convinced myself it was unhealthy, but they now make a version with no sugar at all. Who knows what it is sweetened with, but I can’t wait to try one again. The people in the TV adverts always look positively glowing with health and I'm quite keen to have some of what they're having. It’s got no sugar, so it must be healthy, as we all know how bad sugar is for us.

Low Fat Snack Bars

In case I do get hungry between meals (which I'm sure I won’t, as all of the carbohydrates I’ll be eating with provide me with lots of energy) I’ll make an effort to reach for a low fat snack bar rather than a cholesterol-loaded hard boiled egg, home made jerky, or a handful of nuts as I have been doing. There are so many different flavours these days, and a lot of them are healthy whole grain. Some even are fruit flavoured, which will help me get to my five a day.

Since I've made this decision I've realised a lot of these foods don't need to be kept in the fridge and don't seem to go off – so this is going to make life so much easier for me – another benefit to adapting my diet.

Are there any healthy non Paleo foods that you are going to add back to your diet? Let me know what you've added back and why in the comments below.

Weird paleo google searches paleo network-min

This week’s strangest Google searches

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Every so often I look at the Google searches that brings people to this blog. And as you’ll see, there are some really strange ones. These are the searches that have confused me this week…

Weird paleo google searches paleo network-min

“what to feed a maltese dog that has allergies and is sick of eating kangaroo mince???”

(Er, just a suggestion – something other than kangaroo mince?)

“ive cooked a chicken, can i give my cat the jelly stock”

(I'm no cat expert, but maybe it depends on whether your cat likes jelly stock?)

“facebook sad to see what parents do with their babies”

(Perhaps you should be asking social services, rather than me?)

“indonesian women carrying heavy things on their heads”

(Have strong heads?)

“can you make cauliflower rice using a smoothie maker”

(Wouldn’t that be a cauliflower smoothie?)

“is buying a restaurant in a food court a good idea”

(Are we talking McDonalds or Subway?)

“where can i buy refined sunflower oil in Melbourne”

(You’ve come to completely the wrong blog…)

“does kale have to be washed before making chips”

(Let me guess. You've just made a batch of kale chips, then noticed some dried in dirt and maybe an insect – and you're hoping to get the go ahead to dive in? Would it annoy you if I suggested you make a new batch with clean kale?)

“packed lunch ideas for men with no microwaves”

(Ah, if only you’d asked me for lunch ideas for 27-35 year old women with microwaves, I’d have been able to help)

“does crooked teeth lead to a sloped forehead”

(Perhaps you should Google dentist? Or doctor?)

“what is the perfect use of pork and knife”

(Do you mean fork and knife? Or are you trying to eat roast pork without a fork? I’m confused.)

“marine tells kid to shop somewhere else”

(Are you a marine who dislikes children? Or a kid who's been thrown out of a shop? Either way, I'm confused.)

“can you get high off of kangaroo jerky”

(I don't even know where to start with this one)

“where to buy minced meat for babies”

(Everything about that sentence sounds wrong)

“best ipad cover for reading in bed”

(And you found my blog, how?)

“can i just live off fizzy drinks”

(No. Just no.)

“going to work with the flu”

(And passing it on to everyone else?)

“wolves eating a trolley”

(I have nothing for you)

“how to give up food”

(probably best to save this one until you’re dead?)

Why can't I lose weight loss paleo primal diet-min

Getting answers – why can’t I lose weight?

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Last week I wrote about my weight loss struggles, and how I finally realised there might be more than “eat right, eat less and move more” to the weight loss equation…

Why can't I lose weight loss paleo primal diet-min

 

The Naturopath

After speaking to my naturopath-trainee friend Jodie, I got an appointment with one of Sydney’s top naturopaths. I've always been a little wary of seeing an expert, for fear of being told to make sure I eat my whole grains and switch to soy milk. Luckily my naturopath happens to completely support & endorse the grain-free, organic, natural food diet that I eat.

I completed a detailed questionnaire before my appointment, and during my appointment we went through a lot of detail about my medical history, things that may have affected my past and how I feel. Reflecting on it now, it’s quite amazing to think no doctor had ever asked me for such a complete picture before. Questions like: Have I ever had food poisoning? What illnesses have I had? Do I get pins and needles? Do I retain water? What do I eat in a typical day? How do I sleep?

We spoke for almost an hour and it made me think about things I've never thought about before. Now I come to think of it, I do quite often wake up with pins and needles in the middle of the night. I quite often feel exhausted. I've been seriously ill with two unexplained pulmonary embolisms. There was that time I capsized in the river three times during my first (and last) time canoeing, shortly after heavy rainfall – and got suspected Weil’s disease. I got food poisoning when I backpacked in India. All of these things, perhaps completely irrelevant, have never been considered together.

Next Steps

What I love (and hadn't realised) about naturopathy, is that it’s a fusion between age-old herbs, and cutting edge science. I’d naively dismissed naturopathy, as I imagined I’d be given a mysterious overpriced mixture of herbs and sent on my way. I couldn't have got it any more wrong.

The naturopath took notes as we spoke, of things she wanted me to be tested for – and at the end gave me a referral letter to take along to a doctor. An actual medical doctor, who specialises in functional medicine and works closely with the naturopath.

A few weeks later I managed to get an appointment and went along to this doctor, expecting her to charge me a lot of money in exchange for a 2 minute appointment and a form for the blood tests I needed. Wrong again.

I was with the doctor for almost an hour, during which time she asked me a barrage of questions again, homing in on particular areas as my answers lead her. Was I breast-fed as baby? Was I premature? Did I take lots of antibiotics as a child? Did they find out why you’d had the Pulmonary Embolisms? Have you had genetic tests? And on, and on.

She not only knew what paleo was, but spoke to me about Chris Kresser’s latest book. She completely gets it and believes in going grain and sugar free.

As with the naturopath, the doctor was not surprised I have struggled to lose weight with diet and exercise alone and explained how so many different biochemical reasons can prevent fat loss. What a relief to hear there may be an answer out there.

I was surprised at her interest in my Pulmonary Embolism episode. Yes, I had had genetic tests, but come to think of it, I had never seen the results myself and just took the assurances that everything was fine. She compiled a fairly sizeable list of blood tests she wanted me to have, then asked if I have ever had food poisoning, before giving me a kit for stool samples. I knew that was completely unnecessary, but took the kit to humour her.

Tests

A few mornings later I went to the clinic for the blood tests, which other than being quite lengthy due to the huge number of vials they needed – was quite uneventful. I also provided the urine and stool samples, and waited for the results, fairly convinced we were going to find some sort of thyroid related issue.

I've been on a big journey of discovery over the last few months, and will be sharing with you what I've learnt about my own weight loss struggle over the coming weeks and months.

In the meantime, I’d love to hear about your journey in the comments, below. Do/ did you struggle to lose weight? Have you seen a naturopath or functional doctor?

Your Health Messages To YOURSELF Ten Years Ago paleo network-min

Your Health Messages To YOURSELF Ten Years Ago

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I recently asked the fans of my Facebook Page The Paleo Network this question: “If you could go back and tell yourself a key health message ten years ago – what would it be?” What would your answer be?

There were hundreds of answers covering all sorts of aspects of physical & emotional health, here are some of them.

Your Health Messages To YOURSELF Ten Years Ago paleo network-min

Quit grains

And sugar. This was (unsurprisingly) a very common theme. Here are some of the messages:

  • No grains
  • Grain brain
  • Give up wheat
  • Kick the sugar
  • Don't eat sugar.
  • Cut sugar n carbs
  • Stop eating grains
  • Put down the sugar!
  • Don't. Eat. Grains.
  • Go grain & sugar free
  • Don't eat lots of bread!
  • Don't eat so much sugar!
  • Give up wheat and sugar.
  • Eat less sugar and grains
  • Don't eat grains or sugar!
  • Stop eating bread and pasta
  • Fat is not the enemy…sugar is!
  • Don't eat candy or chocolate bars!
  • Cut the bread bro and lay off the booze.
  • Ditch the GRAINS, forget the SUGAAAAR!!!
  • Fat doesn't make you fat. Sugar is the enemy.
  • Reduce your carb intake, don't eat bread anymore!!!
  • Avoid grains and sugar, they make you feel like crap.
  • Give up sugar and grains. You honestly won't miss it!
  • put down the loaf of bread and spinage dip!… I have a long list…
  • Once a sweet tooth, always a sweet tooth! Cut out sugar from the diet!
  • Stop all grain not just gluten don't look for substitutes there really enough to eat….

Easy on the vices

Alcohol and smoking also featured…

  • Don't smoke
  • Don't drink beer
  • Drink less alcohol
  • Ease up on alcohol
  • Avoid alcohol better
  • Don't start smoking again
  • Don't smoke or hang out with those who do!!!!
  • Cut the grains and sugar and it will be easier to quit smoking.
  • Stop drinking alcohol it's poison. So is wheat dairy and sugar. Paleo paleo paleo

Fat?

I thought more people would have commented about body weight and body image…

  • Stop Eating!
  • Don't get fat!
  • You're not fat. Eat something
  • Being fat is not genetic and you're not big boned.

Ditch the soda

Soda and fizzy drinks were also prominent in your messages to your younger self

  • No soda. No diet soda.
  • Stop drinking pop and fast food
  • Drink water not coke or coke zero
  • To never touch diet drinks or diet anything and drink lots of water!

Fitness

Fitness was one of the most popular themes, with these messages being added:

  • MOVE
  • Stretch
  • Do yoga
  • Exercise!
  • Weightlifting
  • Don't overtrain
  • Stay strong fit and fast.
  • Don't quit weekend sport
  • Start CrossFit. Eat Paleo!
  • Don't ever quit sport/exercise!!
  • Don't stop exercising because of pregnancy
  • Put down the sugar and lift weights…. heavy weights
  • And start yoga young to keep u strong and flexible !!!
  • Keep moving…don't stop the exercise…even for a week!
  • Paleo and CrossFit….if only I had discovered this years ago!!
  • Don't wait till you gain weight to start exercising. Biggest mistake I made!!!
  • Go to the gym & get a trainer/training partner. I'd be so much further along in my physical development

And perhaps best of all, the random messages!

There are definitely some stories there…

  • Speak up
  • Sleep more.
  • Stay consistent
  • Don't marry him.
  • Pack it in. Idiot!
  • Bitcoins! Buy them!!!
  • Omg! Where do I begin?!!
  • Put the candy bar down fatty
  • You really are allergic to dairy
  • Stay away from the chocolate
  • Stay focused don't get complacent
  • 27 is not too young to have babies
  • Don't get the flu shot and go Paleo
  • Your friends and chidren are amazing
  • Stay away from snotty nosed children!
  • Thank god u took the advice to lose 95 kg.
  • Stress less, not a food thing but a health thing
  • Don't ever stop, that's what I tell the youngsters.
  • Don't marry him! Hahaha. I would Def be healthier
  • Dont listen to your mother… and dont eat like her….
  • Take the time to feed your kids and yourself healthy!
  • Enjoy the small things! Work to live, not live to work!!
  • Stop making stupid excuses and get divorced now !!!
  • Nothing can be fixed until you sort out that zinc deficiency.
  • The habits I have will be the habits my kids will have. Eat clean!
  • NOTHING and I mean nothing, taste as good as healthy feels!!!!!
  • Don't take hormone contraceptive pills and quit that stressful job!
  • You are worth loving and you don't have to turn to food to feel loved.
  • Don't sweat it me, you are going to look better at 37 than you did at 27.
  • I would tell me to keep eating clean and switch degrees to sports science!
  • Don't shrug off the little things cause sometimes they mean there is a big thing.
  • My biggest down fall, closely followed by, avoid chocolate – it is not a meal!!!!!
  • Don't get lazy and give up. YOU'RE worth the EFFORT of cooking healthy food!!
  • Everything you've been taught about nutrition was false. The food pyramid is upside down.
  • Slow down, create more homemade meals (organic) than eating meals on the run (processed junk).
  • Exercise, laugh, set goals be flexible, action is the key to fruition, rest, relish silence, no sugar, grains, no dairy
  • Take a kids cooking class to master basic cooking skills – especially knife skills & don't be bloody lazy about eating properly!!!
  • Do not do the endometriosis treatment that your supposed specialised GP said was latest and greatest. It will ruin your health forever…
  • Don't have vital parts surgically removed unless you've been diagnosed with a deadly disease and the removal of said parts is the way to eliminate the disease.

So over to you… what message would you tell your ten-years-ago-self?

Why can’t I lose weight My story weight loss slimming paleo diet-min

Why can’t I lose weight? My story…

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Ask almost anyone how to lose weight and you’ll get the same answer. It’s easy. All you need to do is eat less and move more. In the Paleo world it's almost as bad – eat Paleo and your weight will naturally regulate. For a lot of people, this seems to be the case – but unfortunately this simplistic view just does not work for everyone. I’m now almost certain that for myself, weight loss is a far more complicated equation than eat Paleo,eat less, move more.

I’ve made a lot of huge discoveries in the last few weeks, and am starting to understand why my body is fighting all efforts to burn fat. It’s time to share my weight loss struggles with you…

Why-Can't-I-Lose-Weight-Paleo-Diet-min

As you may have read when I first found Paleo in 2010, I quickly and effortlessly lost 17 kilos. This was several dress sizes and changed me quite dramatically. I felt so much better, my asthma disappeared, my sleep improved – I felt like a brand new person. With another maybe 15 kilos to go, I assumed my weight loss would continue – perhaps not at the same speed – but I thought I would gradually get to the right size for me (that’s what the experts tell you, after all…)

But then nothing happened. Nothing. For the last four years I have stayed within a 3kg weight range. I have been completely unable to break through this barrier, no matter what I’ve tried. And believe me, I have tried almost every approach.

Excuses

With the distractions of day to day life – a busy corporate job with weekly inter-state travelling, running a business, blogging, multiple house moves etc etc– I’ve always been able to blame my inability to lose weight on a variety of things I’ve “been getting wrong”. My favourite thing to blame has always been sleep. When I’m stressed, I don’t sleep well. Poor sleep increases cortisol causing the body to hold onto its fat stores. Therefore even though I'm eating well and lifting weights, it must be the poor sleep preventing weight loss, right? Or perhaps the problem lies with one of these problems:

  • Living alone and cooking for myself, perhaps I had been eating huge football team size portions, without realising?
  • Perhaps I've been lying to myself all along and punctuating my amazing Paleo meals with McDonalds every few hours?
  • Perhaps I've been sleepwalking to the fridge with no knowledge or recollection?
  • Perhaps it's my adrenals?
  • Perhaps I'm just big boned?
  • Perhaps I'm just meant to be this weight?

Enough

Last year I went to PrimalCon for the third consecutive year and felt really embarrassed to have made no progress over the course of another year. I spoke at length to Sarah Fragoso (of Everyday Paleo – one of the sweetest most genuine people you could ever hope to meet) about my weight loss plateau. Sarah didn't take the “eat better/ move more” approach, but really encouraged me to focus on stresses in my life and get my sleep in check. Coming back I had a renewed belief that I could change this – and a determination not to give up.

Experimenting

Last year, I was fortunate enough to have several months off the corporate conveyer belt, for the first time in years. Escaping the daily early mornings/ commute/ work/ meetings/ pressure/ deadlines/ late nights gave me a golden opportunity to experiment with everything. I could to finally start losing some weight.

What I did every single day

The first change I incorporated was sleep. Just how much was that really impacting things? In all the time I wasn't working, I only set an alarm twice. I stuck thick cardboard* to my widows to make sure my room was darker than a remote cave in the middle of the night.

After sunset I turned off all main lights and used side lights with red bulbs. I forced myself to turn off all screens (tv, laptop, iPhone) at least two hours before bed.

I read. Real physical fiction books before bed.

I turned off the wifi in my house overnight and switched my iPhone/ iPad to flight mode (I still do this)

I did interval sprits to the local outdoor swimming pool most days. I swam. I lifted weights.

I got sunshine everyday.

On the nutrition side, I took the time to get excellent, quality food (pastured/ grassfed/ organic – you know the drill). As always, I cooked everything from scratch.

Why can’t I lose weight My story weight loss slimming paleo diet-min

Changing things up

Once I had my baseline established, with the new habits I mentioned above, I tried pretty much every piece of paleo weight loss advice. Whenever I tried something new, I stuck at it for a few weeks, without introducing any other changes. Here are some of the things I tried:

  • Intermittent fasting. Without the usual life stresses this was the perfect opportunity to give this a real go.
  • I tried very low carb (below 50g a day, then lower, about 20g a day)
  • I tried high (relatively speaking) carb, which meant eating a lot of things like pumpkin and sweet potato.
  • I tried counting calories strictly, sticking to a conventional wisdom approved daily limit (keeping it paleo, within that limit)
  • I tried eating more fat
  • I tracked my macros and micro nutrients and made sure I was hitting all of the recommended amounts of everything (except for calcium)

And guess what happened….

Nothing. That’s right. NOTHING. I could get to the bottom of my 3kg range, but I could not break through that barrier.

Perhaps I eat too much?

I was able to spend a couple of months in the UK with my family during my time out, which gave me some great insights into this weight loss puzzle.

Looking at me and hearing about my weight loss plateau, I'm frequently quizzed on my portion sizes. I know people think I must be eating an entire chicken, 2 packs of bacon, 6 eggs and a litre of coconut oil for a mid-afternoon snack. Well, actually no. And my time in the UK proved this to me.

My parents are both slim having lost a few pounds when they went Paleo three years ago. For the duration of my stay we ate exactly the same for all but two meals. Same food and similar portion sizes (my Dad having slightly larger portion sizes). They are at ideal body weights – and their weight remained constant. I didn't lose any weight, despite having significantly more kilos to support than my parents do.

So what's going on?

For the first time I felt I had conclusive proof that there was more going on in my body, than I could control with nutrition and movement…
I was explaining my puzzle to my friend Jodie – who happens to be a trainee naturopath (and eats a natural, real food diet too).  “There has to be more to it than eat less, move more?“. Her empathetic agreement encouraged me to delve a lot further into this and for the last few months I’ve been on a journey to find out everything I can….

Over the last few months I’ve been on an incredible personal journey into this puzzle. Over the coming weeks and months, I’m going to share with you who I’ve met, what’s really going on – and what I’m doing to fix things. From emails and comments I get from you, I know I’m not alone in this struggle. For all of those who are doing everything the “paleo experts” tell you – and are still struggling to lose weight, I think I have some answers that will help you, which I’ll be writing about in detail in the coming weeks and months.

You can read the next post on my weight loss journey here

In the meantime, if you’re struggling to lose weight (or you overcame a struggle), please please leave a comment or email me. I’d love to hear about your journey and what you think the problem is for you.

* If you're renting, don't do this. It took hours and hours to scrape the glue off the windows when I moved out