Paleo Diet

SGO Fitness

The basic theory behind the Paleo diet is simple. For millions of years our ancestors survived on diet provided by a hunter-gatherer lifestyle which consisted mainly of meat, fish & foul, vegetables & fruits and nuts & seeds. With the introduction of the agriculture approx 12000 years ago that diet changed to include grains and dairy, which are believed to cause several autoimmune diseases and digestive distresses. By avoiding these and a few other foods you can expect to see a dramatic change in your health, performance and physique. For an in-depth explanation read The Paleo Solution.

What drew me to this diet, other than the amazing personal endorsement from my friend Kevin Dusi which you can read below, is that its all natural. There is nothing in this diet that you would not be recommended to eat by your own doctor or nutritionist. There’s no miracle potion you need to take, no supplement with additives you really have no knowledge of. Just wholesome great tasting food that you cook for yourself. I’ve always said for most food “If it comes in a box or a carton, its probable not that good for you.”

Before I began this 30 day Paleo Challenge experiment I’d been getting a lot of questions and also having a lot of conversations with people about the diet and their opinion of what it was all about. In order to get a personal take I decided to call my good friend Kevin Dusi, and avid Triathlete and soccer player. Kevin had been eating paleo for several months as a means to help with his training and I wanted to get his take on things. His answers were so informative and helpful I thought I’d post our conversation here:

 Hey Kevin, 

Minds answering a few questions? Not at all. 

Why did you decide to go paleo in the first place? I had hit a plateau. I was training 5-6 days a week, often twice a day, for my events. However, I was stuck at 210 pounds and still had a decent amount of ‘squish’ to my frame. My friend had the physique I was looking for and sent me some reading materials when I asked. 

How long have you been eating paleo? Starting Jan 1, 2011, essentially.

What physical changes have you experienced since you’ve been eating this way? Weight loss, illness, how you feel daily? In two months I went from 210 to 190 with no effort. On a general day, I have a lot more energy. I haven’t gotten anything worse than a headache in 2011 (knock on wood) and that is generally more of a result of eating something I know I shouldn’t. I suppose a great overall comment for ‘physical changes’ would be that you get to be much more in-tune with how your body reacts to what you put in it. Eat a carne asada burrito? Tasty as hell, but expect a headache and a “food coma” after. Eat right? Expect what I refer to as a “food high”. You seriously will get a rush of energy. It’s weird. 

What were the biggest hurdles you had to overcome to stick to it? At first: wheat headache. It sounds odd, but when people first kick gluten they will get to look forward to something similar to a caffeine headache. Your body is addicted, in a way. Now the hardest issue is travelling for work, as I prefer to prep my own food. On a normal week, I’d say prep time for what I want to eat is probably the biggest thing, but you get into a routine with that… and you really do start to look forward to feeling great and dreading how you feel if eat wrong. 

Have you “fallen off the wagon” on anything? What did you do about it? I fall off the wagon all the time. But each time you do, your body reacts and it’s enough of a lesson to get back into eating right. The beauty is that it is really easy to re-set. I’ll bounce from 190 to 193 any given week based on how “well” I’m doing. 

Now that you’ve been eating this way for a while are there any variations to the diet you’ve added or recommend? I’d say I eat more “primal” than “paleo”, but even that isn’t a very big distinction. http://www.marksdailyapple.com/whats-the-difference-between-primal-and-paleo/a paleo “purist” would shun dairy (I love me some cheese and butter), alcohol, etc. Primal allows for a little more flexibility. I think the main thing I’d recommend is to go at least a month completely committed to the paleo way of eating. No booze, no dairy, no gluten, etc. and see how you feel. If you go into it feet first, it will be night and day. After 3 or 4 days when I started I was sold, but went the full 30. After that, tinker around and reintroduce some stuff. Like dairy? Add it in. Note how your body reacts and use that as a guide.

Where do you shop for most of your meals? Any great places to go? I love farmers markets. Poway has a good one on Saturdays, Hillcrest has an amazing one on Sundays, and if you have clients on the coast I’ve been to the one in Solana Beach on Sunday afternoons and it’s decent. Fresh vegetables are amazing. For stores, I live right next to a Henry’s and that’s typically where I’ll go. For eating out, places like JSix downtown (pricey but worth it), Urbane Solace, and The Linkery are my three favorites, and they generally have stuff that’s Kevin-approved.  

What would be your recommendation for someone who’s thinking of trying to eat this way? What would you suggest to someone who’s never worked out, watched what they ate, or even heard of this type of diet until now? Do the homework and commit to 30 days.  By homework I mean either read everything you can online or get a book. I went the book route. Either Robb Wolf’s or Mark Sisson’s is a great place to start. Also, keep in mind that it’s NOT just a gluten-free diet. A lot of things are hitting the shelves at supermarkets with “gluten free” stamped all over them. That’s great, but there’s other stuff besides gluten that you want to avoid. It’s just the big one. That’s why reading up on it first is what I’d recommend, so you don’t shoot yourself in the foot over it. I’d hate to see someone do what they *think* is paleo only to fail because they didn’t know the full story. Also, it’s easier in groups. As far as someone that’s never worked out… I’d say diet is 80%, sleep is 10%, and working out is 10%. They can see a ton of improvement by doing nothing more than walking and getting some sun. Mark’s Primal Blueprint goes into a lot of detail on that. Robb’s book does to a lesser extent. FYI, when I lost my 20 pounds, I cut my working out to maybe 1/10 of what I had been doing. Now I work out when I want to, which is maybe twice a week for 30-40 minutes, similar I’d imagine to your boot-camp.

Thanks Kevin! That was awesome! I think you just wrote my blog post!

 I’ll be posting how we’ve been doing shortly. All I can say is that we’re feeling great, cooking more than every and loving learning new recipes we’ll share in a bit. Thanks for reading!

dedicated to your success,

Sean Gogarty

SGO Fitness

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Reasons for Sean & Sarah’s 30 Day Diet Challenge

SGO FITNESS

Hello Everyone,

It feels like forever since we last posted for SGO fitness and there have been tons of subjects we’ve been wanting to cover!

So here’s the scoop, over the next several posts we’ll be covering a bunch of topics that have spurred Sarah and I to undertake a diet challenge of our own.

Over the past several months we’ve been working with a program called The Losers Club. This is a 12 week weight loss challenge where contestants have the opportunity to win a cash prize for the most weight lost. As the exclusive trainers for the group we’ve run into many questions and diets brought to our attention by contestants as they’ve explored their weight loss journey.

Sarah and I decided, after weeks of exploring some of their questions, to focus on two diet programs for ourselves. Sarah focused on a whole food diet avoiding meat and dairy protein. (see Forks over Knives for a quick summary) and I have focused my eating habits on the Paleo Solution, a diet eliminating dairy and grains otherwise known as “The Caveman Diet.”

We’ve been following these programs for 17 days now and we’ll post shortly about our findings and personal opinions. But I wanted to list a number of topics we’re going to cover over the next few days in addition to these two subjects. (Honestly, it’s an attempt to have you hold us accountable and not let work and bootcamps get in the way of us posting regularly)

Subjects on the block:

1         Paleo and everyday eating

2         Whole Food

3         Grocery Store Survival

4         Juice Fasts

5         Eating in the AM.

6         Pre and post workout meals! What do I eat?

7         Why did the scale go up after a good week?

8         Sarah and her Soy Protein Journey

9         Where we’re at after 14 days

So Keep you’re eyes open and your questions ready!

Dedicated to your success,

Sean Gogarty

SGO Fitness

ORGANIC FOOD 101

Written By: Sarah Gogarty & SGO Fitness

Just how important is it to choose organic foods over the rest?  The argument is that organic foods are more healthy than non-organic.  But because many factors influence the nutritional value of foods, it isn’t actually possible to conduct a control study to prove this.  However, the bottom line is, “Organic foods are spared the application of potentially harmful long-lasting insecticides, herbicides, fungicides and fertilizers.” (Janet Little, “Treat Your Baby Naturally”) Perhaps more worrisome are the studies that have shown that chemical exposure can have negative impacts in the womb and on developing children.  This is partly because pound for pound exposure to a child is greater than that of an adult.  But also because the blood-brain barrier and lymphatic system of children is not fully developed yet, allowing for more exposure to the organ’s and systems.

Knowing these the potential risks, some of us decide to avoid chemically treated foods by going Organic.  But Organic foods can be expensive.  And perhaps you aren’t quite fully convinced that non-organic foods are harmful.  Well here’s a list from Sprouts Farmers Market of the top 12 most & least contaminated fruits & vegetables from pesticides to help you decide what might be worth spending a little more on during your next Grocery Shop.

 

Top 12 MOST contaminated fruits & vegetables:

Strawberries

Peppers

Spinach

Cherries (US)

Celery

Apples

Raspberries

Grapes (Chile)

Nectarines

Peaches

Pears

Potatoes

 

Top 12 LEAST contaminated fruits & vegetables:

Asparagus

Avocado

Bananas

Broccoli

Cauliflower

Sweet Corn

Kiwis

Mangoes

Onions

Papaya

Peas

Pineapple

Janet Little, CN and Sprouts Farmers Market presentation “Treat Your Baby Naturally” Parkway Plaza, Westfield Mall on 08/24/2011

FISH OIL & FITNESS: How it could benefit you.

FISH OIL & FITNESS: How it could benefit you.

SGO Fitness – Sarah Gogarty

Several months ago my father was diagnosed with elevated blood pressure and high cholesterol.  My Dad is one of the fittest people I have ever known, so it was quite a surprise to hear!  None the less, people can be pre-disposed to developing certain health conditions, simply due to genetics.  I believe this is the case with my Dad.

To tackle the problem, my father made many changes in his eating habits.  For example, he switched from white rice to brown, started eating a serving of avocado per day, and avoided high fat foods containing cholesterol.  None of these changes seemed to make much difference.

Then about a month ago, he started taking Carson Fish Oil supplements, (a Norwegian Fish Oil that can be found at Henry’s.) Fish Oil has been claimed to help lower cholesterol levels and provide many other health benefits.  This past Sunday, he tells me that although he hasn’t had another blood test yet, he feels amazing!  Due to age, my father was beginning to experience aches and pains in his joints and muscles after doing anything physically active, (such as playing soccer and tennis, or going to one of our Bootcamps.)  He attributed it to getting older and thought there was nothing more he could do.  But now, after taking the Fish Oil supplements, he is 100% pain free!

Fish Oil Supplements are high in Omega 3 Fatty Acids.  It is believed that they can provide the following health benefits:

1)      Ease Depression

2)      Lower Cholesterol

3)      Lower Triglyceride Levels

4)      Reduces Inflammation in the Body

5)      Eliminates Joint Pain

6)      Improves your skin

7)      Promotes Weight Loss

8)      May prevent Schizophrenia

9)      Improves brain function in Babies

10)   Increases your focus

11)   Reduces Post-Partum Depression

12)   Improves your vision

13)   Reduces Soreness from Weight Training

14)   Reduces Risk of Heart Disease

15)   May slow Breast Tumor Growth

16)   Provides relief from Cohn’s Disease and Colitis

17)   Eases the effects of Alzheimer’s Disease

18)   Helps treat Ulcers

19)   Stabilizes Mood

For more detailed information on the proclaimed benefits of Fish Oil listed above, please visit the following link or you tube video referenced below:

http://www.fish-oil-advice.com/benefits-of-fish-oil/

http://www.youtube.com/watch?v=uZiyY5kUm4I

Dedicated to your success,

Sarah Gogarty

SGO Fitness

Weight Loss Tip #5

5. Quit the White Stuff!!
One of my biggest challenges when I chose to start eating healthy was my love of bread.(Especially the bubblegum of bread, White Wonder Bread!) Now you don’t have to give up these processed carbs completely! Look for the alternative 100% Whole Wheat, it’s much higher in fiber than white bread. Fiber aids digestion and helps you feel full and makes it easier for you to control your weight. Moreover, it has many health benefits. For example, fiber reduces the risk of heart attacks and strokes. But Beware! if it doesn’t say 100% Whole Wheat it’s just brown white bread! The same substitute goes for pasta and rice, if you can chose whole grains over white you’ll reap the rewards!

Weight Loss # 4

4. Eat bright colors! (Not fruit loop colors!)
Next time you eat a fast food combo, take a second to look at the color of it. Brown and beige! Look for natural bright & dark greens, reds, yellows, and purples! The more color you have in your meal, chances are it will be healthier for you. And since we enjoy food with all of our senses you’ll enjoy your meal more as well.