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Topics - 21st-century caveman

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1
Diet and nutrition / Diabetes Management??
« on: April 08, 2015, 02:51:57 PM »
Gee, thanks, Kroger!

2
Diet and nutrition / Is Ketosis Paleo? I think so...
« on: March 28, 2015, 07:43:44 PM »
I have been following paleo eating, but with the tweak of keeping my carbs very low, under 20 gm/day.  I am probably in ketosis now (or very close to it), because it's been 4 or 5 days, and my glycogen stores are most likely very low by now.  I feel good, but I think I'm one of those people for whom it might take a week or two to become fully keto-adapted.  I have been reading that ketosis is good, because it means you're using ketone bodies for fuel and burning fat like crazy. I am slightly fat (not obese), so I can probably lose about another 15-20 pounds of fat to get down to my lean BMI.  Note that I'm talking about NK (Nutritional Ketosis) and not starvation ketosis.

And I think that a state of ketosis is definitely paleo - the human species could not have survived if they had been metabolically dependent upon sufficient glucose from carbohydrates 24x7x365. There were, I'm sure, periodic shortages of carbohydrate-containing fruits and vegetables, or temporary shortages of all foods.  That's why our primate ancestors developed the metabolic pathway of breaking fats down to ketone bodies for use as fuel.  Fat is a superior fuel source anyway - nine kCal/gm - and a lot of it is stored in our adipose tissues. 

I'll go for a few months and see how I feel, and how I do with various modes of exercise. I have read that ketosis- being in a fat-burning state, is good for endurance exercise, but not necessarily good for high-intensity exercise such as weight lifting.  We'll see.

I think that our paleo ancestors were opportunists regarding food, and omnivores- if there was a plentiful supply of fruits and vegetables, they probably ate 'em.  So they weren't in ketosis all the time, nor were they in sugar-burning mode all the time.  I believe that they were adapted to both metabolic pathways, and could easily switch from one to the other, as food availability varied in their environment. 

3
Introductions / Blast From the Past!
« on: March 26, 2015, 05:19:51 PM »
Hi again, cavemen and cavewomen.  I think I first posted on this forum in 2007.  I don't know when I last posted, but it's been years. I browsed through some of my old postings- they seem like postings from a previous life!

I tend to go on and off the paleo way of eating, and I'm starting back on it now, after an illness.  I came down with a nasty flu in late February, and it morphed into bronchitis, which I am still feeling the effects of (but I have improved significantly over the last couple of weeks). The illness was probably of my own doing, through poor diet, insufficient sleep, no exercise, etc., over the last year and a half. So I am once again starting up a more healthful lifestyle, including getting daily sunshine, paleo eating, and more exercise.  My exercise right now is limited to walking at a moderate pace, because of the bronchitis. Getting rid of this cough is proving to be a slow process! I will pick up the exercise pace when I am able. 

Cheers to the forum!
--Doug

4
Diet and nutrition / "Give up meat to save the planet".... ???
« on: October 26, 2009, 04:35:14 PM »
This headline caught my eye this afternoon:

Climate chief Lord Stern: give up meat to save the planet

Story here:  http://www.timesonline.co.uk/tol/news/environment/article6891362.ece

 :o   ::) 

It would be easy to poke fun at this- however, it's actually a bit scary.  Some of these people would outlaw meat and mandate vegetarianism, if they got their way.   

 >:(

--Doug

5
Introductions / Meanwhile, back at the cave...
« on: October 02, 2009, 02:19:12 PM »
Back from my two-year cheat!  I humbly request re-entrance to the cave.  I will write 100 times on the cave wall, "Cheat days will not turn into cheat weeks, cheat months, and cheat years!".  I have been eating paleo-clean for five days. 

Good to see some blasts from the past, and wow- all those new names!

--Doug

6
Progress Reports & Photos / Getting In Touch With My Inner Caveman
« on: August 06, 2007, 07:58:51 PM »
First, thanks to Eric- our forum Administrator, for the change of name for this category, from "Photos" to "Progress Reports & Photos".  I think it will now be more conducive to forum members starting their progress topics, even if they don't have photos.  I plan on putting up photos sometime- I don't have a digital camera, but maybe I can talk someone into taking a few photos of the new, improved 21st-century caveman.   Until then, I'll just post some descriptions of my progress so far.  :)

Doug

7
Miscellaneous / Raw Fed Cats - Paleo Diet for our kitties..
« on: August 03, 2007, 02:24:49 PM »
I'm not sure how I stumbled upon this page, but it makes a lot of sense, given what we know about human evolutionary nutrition..

http://www.rawfedcats.org/

From the home page of the site:

Cats have evolved over millions of years to be hunters carnivorous predators and no cat born in this world was ever designed by Nature to eat anything other than a diet consisting of the whole raw bodies of its prey.

Every single cat on the planet both wild and domestic - is, by definition, an obligate carnivore. This means that the essential nutrition they require to thrive may only be found in sufficient quantities in the flesh of other animals. And all cats, from their sharp, pointy teeth to their short, efficient digestive tracts, are made to consume and process that flesh in its whole, raw state. Such is the truly natural diet of any cat.


Sound familiar?   :)

8
Miscellaneous / No Sex, please- you're a carnivore.
« on: July 31, 2007, 02:28:19 PM »
http://www.stuff.co.nz/AAMB4/aamsz=300x44_MULTILINK/4147483a6009.html

Ah, those New Zealanders...  Suze, what's up with your adopted country?  ::)

9
Food Journals / Doug's K.I.S.S. Principle Paleo Nutrition
« on: July 10, 2007, 09:07:31 AM »
This Month's Menu:  Meat, poultry, fish, fresh fruits & vegetables, nuts, seeds, and berries.     ;D

10
Vitamins and Supplements / Ergogenic Supplements- Hype or Real?
« on: June 27, 2007, 12:21:28 PM »
I think I've mentioned it in my workout log, but I'm taking a couple of supplements now that I'm back in the gym doing weight training.. 

The first one is BSN's NO-Xplode, which is a creatine/nitric oxide combination.  I haven't used NO-Xplode before, so I'll give my impressions of it after a few weeks.  I have used other creatine products before, and they did seem to help me eke out a few more reps in weight training exercises.  http://www.bodybuilding.com/store/bsn/xplode.html

I'm also using a post-workout recovery drink called RecoverX, by MuscleLink.  It is a protein/glutamine/high-glycemic carbo combination, in powder form, that you mix with water.  The theory behind this supplement is that right after a workout, your muscles are most receptive to nutrient intake..  Eating solid food is ineffective at this point, because by the time the food is digested and nutrients pass into the blood stream, the 'anabolic window'; the heightened receptivity of the muscles to nutrient intake, has passed.  Also, it's hard to digest solid foods right after a workout.  Liquid nutrients are handled by the digestive system more easily at this point, and pass into the bloodstream more quickly.  The high-glycemic carbs in RecoverX cause an insulin spike, which helps to drive the glycogen, protein, and amino acids into the muscles.  I use this after jogging, too, and it seems to help me recover faster from the exercise.   http://www.bodybuilding.com/store/ml/recover.html

A couple of observations about ergogenic supplements- it's very difficult to get hard, clinical evidence of the claims that these companies make for their products..  Ideally, they should cite independent third-party clinical trials, with all of the proper scientific controls, showing the benefits of the product, or at least of the ingredients in the product.  But that kind of clinical proof is rare, so far. 

I get the feeling that most of these companies are masters of marketing, similar to the junk food manufacturers.  Just look at some of the six-page ads in the bodybuilding magazines.  They just want to sell product, and they will probably convince even themselves that their products are beneficial to their target audience, in the absence of valid clinical evidence.  So it's 'caveat emptor', just as it is for other products we see on the market.

Some authorities say that there is no value in ingesting extra protein, even for bodybuilders.  But the practice of mixing up and drinking a post-workout protein shake is so entrenched in the bodybuilding community that it would be hard to convince a serious bodybuilder that it is superfluous and a waste of money. 

There is some value in believing that one product or several used together, will help you in reaching your workout goals.  If you really believe that "SuperTurbo-Charger Mega-Creatine X-9000 T-Bomb" will enable you to squat 700 lbs, then maybe eventually you will squat 700 lbs.  You'll throw your all into each workout, and will probably progress.  Even if the product itself is not physically helping you.  Psychologically, it is.

11
Workout Journals / Doug's Caveman Workouts - Ogg! Ugg!
« on: June 22, 2007, 12:38:15 PM »
This past Wednesday, I had my first gym workout in about six months.  I go to a small (free!) gym at one of the workplaces in the organization I work for.  It has a variety of resistance machines, free weights, bench press station & Smith machine, etc..  pretty well-equipped, for a small gym.  I did very well, considering..  I can tell I worked some muscles- I definitely have DOMS (Delayed Onset Muscle Soreness).  My DOMS usually peaks at around 48 hours after I train.

I have log sheets which I usually take to the gym, with my exercises listed, so that I can keep track of my progress.  But since this was a warm-up workout, to get back into it, I didn't use a log.  I'll attach a sample log sheet for one upper-body routine that I've used.  I try to mix it up and throw in different exercises at each workout, for variety, and because the body responds better, and progresses better, if you surprise it with new movements, or new ways of doing the same exercises.

If I remember correctly, my workout lasted about 45 minutes, and I did the following:

(lbs x reps listed for each set)

EZ-bar bicep curls - 20x15, 40x5, 30x5

Rear Delt Machine - 5x12, 5x8  (on this machine, 5 is not weight in lbs, but the number of plates I used)

Lat Pulldown Machine - 5x14, 6x7  (same as above, number of plates, not lbs)

Mid-Row Machine - 7x12, 6x10 (same as above)

Smith Machine 20-degree incline presses - 90x10, 90x7  (lbs in this case)  Note: because of an intermittent shoulder problem, I haven't been able to use the weights in pressing movements that I'd like to..  gotta visit the physical therapist and see if they can help that.

Cable Tricep Press - 6x12, 5x10  (plates, not lbs)

Pec Machine (which is the same machine as the Rear Delt, but with different settings, and seated the other way) - 6x12, 6x8  (plates)

Dumbell Pullovers - 40x5, 30x5  (I like this one a lot- it stresses the entire front of your upper body- lats, abs, pecs.  It was one of Arnold's favorite movements)

I generally rest 60-90 seconds between sets.  Sometimes I superset exercises together, but since I'm just breaking back into it, I took it easy for this workout!   ;)  I've noticed that as I get more used to an exercise, I have to work harder to get the same level of DOMS.  DOMS (muscles are stiff and sore for a few days) is not a very pleasant symptom, but I welcome it, because it's an indicator of how effectively I've hit a muscle group.

More notes later..

12
Diet and nutrition / Exotic Meats- What have you tried?
« on: June 18, 2007, 11:27:38 AM »
I'm just getting started with the idea of including exotic meats, game meats, etc. on my paleo menu, and I'm curious as to what you all have tried/liked/disliked. 

Over this past weekend, I went to our local Whole Foods market (pretty good) and got a few things like lamb sirloin (from New Zealand- I had Suze go out and hunt down a lamb for me- just kidding!), ground bison, and some beef bacon strips. 

I had never heard of beef bacon strips before, and I broiled some up when I cooked breakfast this weekend.  I had a non-paleo omelet (mixed some aged cheddar cheese in, yummy!) and some cut fruit, fresh-squeezed orange juice, and black coffee.  No grains.  The beef bacon was delicious- more 'meaty' than pork bacon, and very tasty.  Recommended!

I'm having some of the lamb sirloin and bison burger that I cooked this morning, and both are delicious.   ;D

Doug

13
Diet and nutrition / Water Intake - thoughts?
« on: June 07, 2007, 10:42:11 AM »
Our bodies are something like two-thirds water.  Obviously, we'd better make sure our water intake is enough to replace what we lose through perspiration and urination, or we'll die.  I have been wondering about the water intake of paleolithic people.. and how much water we should be drinking in the modern context of eating a paleo diet and getting an amount of exercise similar to our paleolithic ancestors, when they hunted and gathered.  What's optimal?

We're exhorted to "drink at least 8-10 8-oz glasses of water per day" just about everywhere we turn.  But, is this a valid need?  I don't know about you, but if I drank that much water, I'd be floating away.  Where did this idea come from?  An article I ran across the other day on the Web refutes this supposed need, the idea that we need all this excess water.

http://www.sciencedaily.com/releases/2002/08/020809071640.htm

Excerpt, from the beginning of the article:

Science Daily Hanover, NH -- It has become accepted wisdom: "Drink at least eight glasses of water a day!" Not necessarily, says a DMS physician Heinz Valtin, MD. The universal advice that has made guzzling water a national pastime is more urban myth than medical dogma and appears to lack scientific proof, he found.  In an invited review published online by the American Journal of Physiology August 8, Valtin, professor emeritus of physiology at Dartmouth Medical School, reports no supporting evidence to back this popular counsel, commonly known as "8 x 8" (for eight, eight-ounce glasses).

The article makes a lot of sense to me.. The human species evolved over millions of years, with only the sense of thirst to guide them for how much water to drink.  I can't imagine our paleolithic ancestors drinking 64-80 oz. of water every day, beyond what they needed to satisfy their thirst. Why would they do that?  The most likely scenario, in my mind, was that they drank to satisfy their thirst.  Not any more than that.

What I think happened is that with the modern, agricultural/industrial age diet, with all of its refined sugar, salt, toxins and substances for which we don't have any genetic need, nor the digestive systems to handle, people who drank a lot of water in conjunction with the modern diet seemed to have less illnesses and other problems, because the excess water was diluting those toxins.. and flushing some of them out.  Perhaps the nutrition experts decided (mistakenly) that drinking a lot of water was healthful, not realizing that it was the diet which was faulty, causing all of the diseases of civilization. Not insufficient water.

I hypothesize that with all of the refined flour and sugar-laden, high-glycemic, highly processed, salty foods, our thirst mechanism (as well as our sense of hunger) is out-of-whack; distorted.  Maybe we are dehydrated on this junk diet, but with all of these chemical and nutritional imbalances, our thirst is an unreliable indicator of our water needs.

But when we eat a paleolithic diet, our nutrient intake is much cleaner (less toxic), and in-tune with our genetic makeup and physiological needs.  Our senses of hunger and thirst become in harmony and congruent with our real needs for food and water, and we drink the appropriate amount of water, to satisfy our thirst (in addition to the water intake from fruits and vegetables), no more, no less. The optimum.

Doug

14
Introductions / The Rosetta Stone of nutrition..
« on: June 06, 2007, 01:41:48 PM »
Ug!  Ogg! 

OK, now I'll translate that caveman talk into English- hello everyone!

I'm brand-new here, so I thought I'd post a little intro.  My real name is Doug, so that you don't have to type "21st-century caveman" for my name.  You're welcome!  :-)

I first used the Paleo Diet last year, starting in late June 2006, and I rapidly lost fat and started feeling much, much better than I had on the SNAD  (Standard North-American Diet, of inadequate protein, junk foods, sodas, etc.).  Somewhere around Thanksgiving, I started eating more of my SNAD foods again, and I gradually gained weight.  But now, starting this past Monday, I've resolved to go back to the Paleo Way Of Eating (WOE), and I already feel much better and less bloated, even though it's only been about three days.  Amazing!  I have read Loren Cordain's "The Paleo Diet", as well as "The Paleo Diet For Athletes", and re-read them last week (which really got me fired up and motivated to get back on man's original diet).

I typically get into good shape in the Spring and Summer, and slack off in the Fall and Winter (maybe there's some SAD working against me- Seasonal Affective Disorder, encouraging me to 'hibernate' and gain fat weight when the days get shorter), and this year, I was late in getting started.  But it feels great to get back into the Paleo WOE- since I already know how healthy this diet is, and how you just don't feel hungry on it, I will have no problem sticking to it.  My challenge will be to stick with it, and my exercise, through the Fall and Winter..

After re-reading The Paleo Diet and The Paleo Diet For Athletes, I am convinced that this concept is like the Rosetta Stone of nutrition; explaining so many things about why modern-day humans are not healthy, particularly in developed Western countries, where there is no shortage of available foods.  And it's sad that the country at the pinnacle of Western civilization, the United States, has an obesity epidemic and so many people with Syndrome X diseases for no other reason than we are not eating foods which are in harmony with our genetics.  The Paleo Diet concept, and its huge body of supporting scientific research as presented by Dr. Cordain et al, the many observations of hunter-gatherer cultures, the fossil record, etc.,  just makes too much sense to not be correct, and I'll bet that many of you will agree with me on that.

But, this was supposed to be an intro, and not a book, so I'll say ogg!  ugga-ugga!  Talk to you soon!

Doug

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