Father Andrew's Hot Body Gym

April 7, 2010

The Importance of Eating Fat

Filed under: diet — Tags: , , , , , , , — Mara @ 4:33 pm

To add to the recent discussion of the benefits of dietary fat, here is a quick list from gutsense.org of the problems humans of a low-fat diet may encounter. More specifically, this site recommends animal fats, as they are more stable, less likely to be rancid, and therefore less likely to contain trans fats. My favorites from the list are cellulite, constipation, obesity, and osteoporosis – I sure don’t want any of those things!

The picture to the left is from a book about the benefits of animal fat. Check out this review and interview from salon.com.

In a nut shell: eat your bacon!

People who don’t consume adequate amounts of [animal] fat regularly may develop the following disorders:

  • Constipation, because dietary fat is a primary stimulant of the gastrocolic reflex.
  • Gallbladder disease, because dietary fat is the sole stimulus for the release of bile. If bile isn’t regularly released from the gallbladder, bile salts may form gallbladder stones.
  • Acute cholecystitis, because unused bile salts or gallbladder stones may obstruct the hepatic (bile) ducts — the outlet tubes that connect the liver to the gallbladder and duodenum.
  • Weight gain and obesity, because dietary fat is a primary substance behind the control of satiety, hunger, and appetite.
  • Enterocolitis (inflammatory disease of the small and large intestine) because underutilized bile causes inflammation of the intestinal mucosa and diarrhea.
  • All forms of bone and joint diseases (tooth loss, osteoporosis, osteoarthritis, rickets, scoliosis, and osteomalacia, rheumatoid arthritis), because dietary fat is essential for absorption of vitamin D, calcium, and magnesium in the small intestine.
  • Rapid vitamin D deficiency and all related disorders, because an absence of dietary fat prevents the absorption of dietary vitamin D and reabsorption of the endogenous vitamin D secreted with bile.
  • Heart disease and hypertension, because vitamin D, calcium, and magnesium regulate contraction and relaxation of smooth (blood vessels) and cardiac (heart) muscles.
  • All kind of skeletal muscular disorders, such as fibromialgia, for the same reasons as above.
  • Blood disorders, because dietary fat is essential for absorption of dietary vitamin K a coagulation factor, and because essential fatty acids are required in the “manufacture” of blood cells.
  • Impaired immunity, night blindness, and skin disorders, because dietary fat is essential for absorption of vitamin A.
  • A broad range of cognitive dysfunctions, cardiovascular diseases, inflammatory disease, infertility, amenorrhea, nerve damage, cancers, and other conditions, related to acute deficiency of essential fatty acids.
  • Cellulite and other skin disorders, related to overconsumption of vegetable fats to satisfy cravings while avoiding animal fat.
  • Undesirable exposure to unstable trans and rancid fats in all vegetable oils, which are considered the primary triggers of inflammatory diseases (digestive, cardiovascular, atherosclerosis, joints, asthma), and cancer.

April 2, 2010

Primal Challenge 2010

Filed under: diet — Tags: , , , , , , , , , , , , , , — Mara @ 8:08 am

As part of our goal here at FAHBG to shape our bodies and minds closer to the ideal God created us for, we have decided to undertake a Primal Challenge (based loosely on Crossfit Integrity’s Paleo Challenge). Many of us have been off our game recently – whether still recovering from holiday snack habits or fasting for Lent – and our diets and fitness levels have generally not been what we hope they would be.

It’s time we got back on the wagon, hardcore. To help us do this, we have set up a point system to track our dietary habits and keep us accountable, and simultaneously we will be embarking upon a strength program based on Whole9’s PTP program. Basically, we will be deadlifting and overhead pressing multiple times every week, focusing on strength over metcons (no matter how sexy).

So pull up your shorts (ala Josh), chalk up your hands, and purge your kitchen of all illicit food-like substances, ’cause this here is fo’ real!


Duration: Saturday, April 10, 2010 to May 22, 2010

Before and Afters:
Photo – front, side and back view (optional)
Measurements – body weight, waist circumference, and body fat (optional)
Performance – 1 mile run, CrossFit Total, Fran (if you’ve done these within the last month or so, you can count those times, if not, you need to do them before we start)

Nutrition Log – track your eating habits for at least a week before the challenge begins so you can see how much your habits change during the challenge

Results:
1.  Measurement Improvements – weight, waist, and body fat plus visual change
2.  Performance Improvements – 1 mile run, CrossFit Total, Fran
3.  Scoring – points from daily nutrition and activity log

Scoring:
You will be required to keep track of your eating in a Nutrition log.  From this log, you will give a daily score of 0-10 based on your compliance with the Primal Diet.  A score of 10 would represent a day of eating like a true hunter gatherer: nothing but meat, fish, eggs, veggies, fruits, nuts, and seeds.
~ 1 point off for every serving of: beans, hummus, peanuts, peas, agave, honey, real maple syrup, dried fruit, sweet or creamy salad dressings, or dairy (milk, yogurt, cheese, etc. and not including butter, heavy cream, or protein powder)
~ 2 points off for every serving of: soy products, quinoa, hot dogs, fast food meat
~ 3 points off for every serving of: grains of any kind including oatmeal, corn, millet, whatever.
~ 4 points off for every serving of:  Soda, juice, sports drinks, white potato, most restaurant appetizers, cookies, all non-primal baked goods, ice cream, frozen yogurt, sweets, pancakes, processed marinades, BBQ sauce, anything with high fructose corn syrup, sugar added dried fruit, pizza, beer, wine and all alcoholic drinks. Exceptions: dark chocolate over 60% is no penalty, and up to 4 oz of red wine is no penalty.

If you know something is not primal but you’re not sure how many points to take off, just use your judgment. Obviously eating a donut should merit more points off than eating some lentils. If you make a primal dessert, just count off for any honey or flour you use, rather than counting it as a sweet. If you make butternut squash (primal food so no penalty) but add HFCS maple syrup substitute, you will need to subtract 4 points for every serving of syrup consumed. If you consume only half a serving size, then only subtract 2 points.

Note: It is important that you track absolutely everything you consume. Guess on your portion sizes if you’re eating out, but be as accurate as you can. Overestimate rather than underestimate – a portion size is often smaller than we think. For example, 1 can of soda is 2 servings.  This means that if you drink an entire can you would lose 8 points. A serving of ice cream is usually half a cup, but most of us usually eat at least twice that in a sitting. If you go out for ice cream, you’re probably looking at 3-5 servings!

BONUS POINTS:
You may earn up to 8 bonus points per day to help make up for all those dietary cheats.

1.  One bonus point for everyday you participate in a CrossFit-style, high intensity workout. The benefits of a Primal lifestyle are magnified when combined with a training program that combines constantly varied, high intensity, functional movements.

2.  One bonus point for everyday you consume at least 6 grams of Fish oil. Our primary goal with this challenge is to reduce Silent Inflammation.  Silent inflammation is far more insidious than classic inflammation because it is at the molecular level and may not be detected until it’s too late. It doesn’t generate the pain associated with classic inflammation and therefore goes untreated for years or even decades. Virtually every type of chronic disease (heart disease, cancer, and Alzheimer’s) has a significant inflammatory component as its underlying cause. Fish oil and its high quality Omega 3s seems to be a miracle cure.

3.  One bonus point for everyday that you stretch MORE than 10 minutes.

4.  One bonus point for every night that you sleep 8 hours or more.

5. One bonus point every time you engage in a low level activity (like going for a walk, playing a game, gardening) for MORE than 30 minutes.

6. One bonus point every day you eat at least .7 grams of protein per lean pound of body weight. For example, I weigh 145 pounds, with about 20% body fat which equals about 30 pounds of fat. So my lean body weight is 115, multiplied by .7 equals 80 grams of protein per day.

7. One bonus point every day you eat LESS than .7 grams of carbohydrate per lean pound of body weight. So with the example above, I would need to eat less than 80 grams of carbohydrate per day.

8. One bonus point every day you eat at least 3 cups of green (or otherwise high nutrient) veggies (including real lettuce (not iceberg), spinach, broccoli, Brussels sprouts, red cabbage, beets, kale, etc. and NOT including carrots, sweet potatoes, avocados, tomatoes, or green beans, which are higher carb/fat veggies).

By tracking your eating and activity, you should come up with your total for each day: between – infinity and 18 points.

I like to use mydailyplate.com to track my eating habits, which is free and user friendly.

Post questions and comments below…. Who’s with me??

October 13, 2009

Pep Talk

Filed under: real talk — Tags: , , , , , — Micah Vandegrift @ 11:22 pm

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October 3, 2009

A letter from Graham

Filed under: diet, real talk — Tags: , , , , , — Micah Vandegrift @ 11:46 pm

Graham Wooden is a good friend of ours who has been joining us in workouts every now and again. He has also been adapting his diet and wanted to share some of his thoughts. Check it out —

My name’s Graham and I have been asked to write up my experiences with changing my lifestyle crossfit/primal blueprint style.

Let me first say, I have been overweight since freshman year of high school, many many years ago. You see, as a freshman, I played soccer and the near constant exertion of three hours of running in the hot Florida sun kept me lean and mean. I have to say, after playing soccer for a year, I cultivated a deep-seated distaste for exercise. So, over the course of quite a few years of eating like a teenager and being lazy, I came to where I was when I got up the gumption to change my ways. 225 lbs 5’ 7” and 24 years old, barely fitting into my recently purchased size 36 waist pants. On the last hole of the belt I bought in college. A drastic change seemed in order. The question was, what kind of change should I make. I mean, I hadn’t been diligent about my diet and exercising since I was a freshman… in high school.

So, by virtue of the gentle pressure of some new friends, I decided to try eating primal. As most of the readers of this blog are aware, the primal diet puts a high emphasis on upping protein content and sternly controlling daily carbohydrate intake. An arduous task by any standards, especially in light of the choices I usually made, with respect to my diet. Just for an example, I would regularly skip breakfast and eat fast food at least once a day, maybe twice. Granted, this kind of meal decision was cultivated over the course of many years, the masterful culmination of my laziness, which was ingrained in every decision I made. Well, damn it all, I said, I’m tired of buying new pants when I have perfectly good pants that I just can’t wear because they don’t fit me anymore. It was time to try something. So I started, with baby steps at first, but now that I’m a month into my diet (a paltry month) I find myself routinely making healthy dietary choices, involuntarily. I can remember, for instance, ordering water at Chick-Fil-A (yeah yeah I was eating at Chick-Fil-A, so sue me) and being angry when the drive-through messed up my order and gave me a Sprite. As I was driving away I suddenly asked myself this question;

When did that happen? When did I care if someone gave me a free soda when I asked for a water? When did I order a chicken sandwich without fries? When did I want to eat an apple instead of potato chips? When was I disappointed when I went to a house party and the only snacks were chips and dip? Whats happening to me?

Let me tell you what’s happening, in the month I have been trying to eat primal (with sensible cheating) I have lost 12 pounds. My belt tightens to the third hole again! My pants fit comfortably again! I tried on some jeans from college the other day, and they BUTTONED! And that’s not all; on top of these superficial changes I can feel more significant changes taking place. For instance, I don’t need a nap after every meal. I don’t feel like I’m going to murder someone if I don’t eat just RIGHT NOW. I have real energy, I’ve done more chores around the house in the last month than I probably did, in 3 months last year. I want to go out for a walk; I want to exercise. Yeah, 12 pounds may not be a large number with respect to my total weight, but I have to tell you, this is the first time in my life that when I get on the scale, the number is smaller than it was the week before. In my mind, that’s a big deal.

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