I spent last weekend in Austin, Texas at Paleo f(x), the largest Real Food Nutrition/Fitness conference in the world. WOW…What a weekend full of lectures, workshops, Paleo foodies and old and new friends. Here are a few “takeaways” from my weekend.
- Processed foods are processed foods, even with healthy ingredients. In the Vendor Expo part of the conference there was table after table of “healthy snacks” from grass fed meat sticks and bars to nut bars, coconut wraps, almond flour brownies etc etc. GREAT to have these foods available when we need a quick “pick me up”, but it’s important to be careful not to over indulge, just like w/ any processed snack. I try to stick to 3 meals and save snacks for emergencies.
- Sleep!! No matter how great your food and exercise is dialed in, if you are not sleeping enough none of the other things will help you. Sleep deprivation will affect you more then food deprivation. The great Doctor Kirk Parsley, MD, Sleep expert and former Navy Seal gave several talks about sleep. Bed should be for sex and sleeping. Turn off all electronics at least an hour before bed. Do not have electronics in bedrooms (especially kids rooms). Have a charging station in the kitchen or somewhere in the house so phones, tablets, etc. are not in bedrooms over night. The blue light is stimulating to the brain. Try to get 7-9 hours per night.
- We don’t need to eat as much as we think we do. Especially protein. Paleo people have a reputation of being only meat eaters. While we do eat meat at most meals we actually eat more vegetables then most vegetarians that I know. We just don’t eat grains, soy and some of us dairy. Mark Sisson says cut back …experiment. Do not deprive, but try eating less protein…see what works for you. Do not deprive or restrict. Pay attention to what your body is telling you.
- Meditate. De-stress. The body won’t respond to good diet etc. if your stress levels are high. It has been scientifically proven to be healthful to meditate, sleep enough, tweek your diet, laugh, play, have human connection. No time to meditate? HAH!!! Sit down for 3 minutes. Close your eyes and breathe. Focus on your breathing. If you wander away, come back. No judgement. When 3 minutes is up….you’re done. Do that for a few weeks and see if you handle stress differently. You’ll be amazed. After you do 3 minutes for a week or two up it to 5 minutes. Then up it to 8, then 10. You don’t need to do more then 10 minutes to have the benefits. You’ll be amazed. YES, you have 10 minutes in your day to meditate.
- Eat your carbs at night. We wake up as a power house ready to burn fat and get into the day (assuming you are eating correctly). We don’t need carbs in the morning, as we’ve always been led to believe. Look at the relationship of carbs and gut bacteria. Gut bacteria uses us to multiply. Carbs come, and the gut bacteria eats the carbs and makes us store more fat. If bacteria have only some carbs once a day they will burn fat instead of making more.
- Train smart. Women tend to over train. We think more is better. Exercise harder, eat less. It’s not usually the food that keeps us from losing fat unless we are eating high carbs and sugar. Rest, recovery and smart exercise along with evening carbs are the key to losing fat. Train 3-4 times per week. Walk every day. Have recovery time. Lift heavy.
- I think this is all I have for now. Next time I”ll talk about Sustainability and some of the great people I met.
Please contact me if you have any questions or comments.