Day 2 (Week 1)

Here is one of my favorite posts by Mark Sisson on the carbohydrate curve.  Take a look at it, it will help you tremendously throughout this challenge.

The Primal Blueprint Carbohydrate Curve

GraphYesterday, low-carb blogger Dr. Michael Eades (he of Protein Powerposted a message from his friend and fellow low-carb guru Richard Feinman as sort of a call-to-action in public policy-making for upcoming 2010 USDA guidelines. Dr. Eades and Dr. Feinman have suggested that we ought to quickly find a way to help the USDA arrive at a sensible recommendation for carbohydrate consumption. Feinman asked:

“how can the benefits of carbohydrate restriction that you have experienced personally or in your immediate environment be translated into reasonable recommendations that the USDA could put out?”

In conjunction with my forthcoming book “The Primal Blueprint”, I have been working on an easy-to-understand explanation of how carbohydrates impact the human body and the degree to which we need them (or not) in our diet. I have also developed a chart (not the one above) that is intended to assist those who want to go “Primal” in visualizing the impact of carbs consumed within certain ranges. I was going to hold off on releasing this information until my book is published, but decided to introduce it here in response to Dr. Eades’ post. Since the choice of how many and what types of carbs in one’s diet depends on the context of one’s life (current weight, disease condition, activity levels, etc), I see carb intake as a “curve” ranging from “allowable” to “desirable” to “unhealthy”.

The following descriptions illustrate how carbohydrates impact the human body and the degree to which we need them, or not, in our diet. The ranges represent daily averages and are subject to variables like age, current height and weight and particularly training volume. For example, a heavy, active person can be successful at a higher number than a light, moderately active person. In particular, hard training endurance athletes will experience a greater need for carbs and can adjust their personal curve accordingly. This is a topic I address further in the book (e.g. – experimenting with adding 100g of carbs per hour of training per day), on MarksDailyApple.com and in a future “primal” book dedicated to endurance athletes. Here then is my “Primal Blueprint Carbohydrate Curve.”

300 or more grams/day – Danger Zone!

Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).

150-300 grams/day – Steady, Insidious Weight Gain

Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.

100-150 grams/day – Primal Blueprint Maintenance Range

This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.

50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss

Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.

0-50 grams/day – Ketosis and Accelerated Fat Burning

Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.

Recipe of the Day

Sweet and Salty Primal Trail Mix

baking trailmixSweet and salty. Few combinations of words can simultaneously strike both fear and pleasure. On one hand, a sweet/salty combination can result in amazing flavor, like a savoryApple Stuffed Chicken or Pork Loin with Mango Salsa. On the other hand, the food industry caught on long ago that sweet and salty was an addictive combination and proceeded to load snack foods with obscene amounts of salt and sugar.

The great thing about making your own snack food at home is that you control what goes into it. You can have a little sweet and a little salty together without any fear of sending your healthy diet into a nosedive. Sara Hatch adds a teaspoon of sea salt and 1/4 cup of raw honey to her Sweet and Salty Primal Trail Mix (Primal Blueprint Reader-Created Cookbook contest submission) to give it tons of flavor and a sticky, clumpy texture similar to granola. When you make this recipe in your own kitchen, tailor it to your own sweet/salty preference. Add a little more or less salt and cut back on the honey if you like, or, for that matter don’t add any – the dried fruit will add plenty of sweetness for some. However you make it, this trail mix is still a fresher, healthier option than most store-bought versions.

The combination of nuts and seeds brings plenty of healthy protein and fat to this snack mix. You can toss the nuts and seeds together raw, but Sara’s touch of baking them briefly in the oven give the nuts a rich, toasted flavor and slight crunch that’s hard to beat. This is a perfect non-perishable snack to take hiking or camping (it is, after all, trail mix) or, keep an airtight container of Sara’s trail mix in your car or at work for snacking during the day.

Sweet and Salty Primal Trail Mix

Ingredients:

ingredients 18

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About josiahlorentzen

Personal Trainer and Gym Owner. I have a growing desire to see people get healthier!
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37 Responses to Day 2 (Week 1)

  1. This is very interesting, thanks for posting. I’m doing low carb / low fat and I’ve never felt better.

  2. jeremyadolphson says:

    Posting a little early, but I won’t be around a computer tonight.

    Pre-WOD: apple, 6 olives
    Post-WOD/Breakfast: Protein Shake with a banana, cup of blueberries, and tbs of sunflower nut butter
    Morning Snack: apple
    Lunch: 6-egg scramble with spinach and jalapenos
    Dinner plan: 2 turkey burger patties with jalapenos and onions, steamed veggies (broccoli,cauliflower,carrots), 6 olives

  3. Aaron says:

    I’m going to be posting again later but this is pretty freaky. A day and change into the diet and my blood sugar has already gone through the floor twice today. Although getting hypoglycemic is always fun, it’s even extra exciting when you’re at work. Thank goodness for our cafeteria having Naked Juice around!

    Seriously though, if this keeps up I’m going to have to talk with my doctor about scaling back my diabetes medicine. That’s going to be one heck of an awesome conversation!

  4. Tyler Tisue says:

    1) 4 egg omelette with lots of veggies/ coffee

    2) 6 oz Chicken salad lots of veggies and 1 tbsp of olive oil and red vinegar

    3) 8 oz of chicken and about 15 asparagus sticks/ coffee

    4) tuna salad with veggies and balsamic dressing

  5. alex powell says:

    pre wod: handful of power grapes
    b: two egg omlette w/ grnd turkey,spinach, onoin, carrots, and green pepper mix and half grapefruit
    s: protien shake w/ spinach, .5 c black berries, .5 c blue berries, half bananna, unsweetened almond milk
    l: half chicken breast baked w/ lemon and tomatoes,pepper and 1 c of garlic mashed cauliflower(very good)
    s: .5 c of grapes and protien shake(h20 and powder)
    d: 3 c of spinach w/ tomatoes, onions and boiled chicken(3 legs) w/ a lime and olive oil dressing and pepper

  6. Jake Peterson says:

    Breakfast – 2 eggs & 2 slices of bacon
     
    Lunch – 1 chicken breast. Nut mix and fruit smoothie (Pure OJ, ice, and Banana)
      
    Dinner – Chicken, green beans, mushrooms, strawberries and banana mix. 

  7. Dawn Windmiller says:

    Been feeling a bit nauseous and getting headaches but hear this is to be expected until adjusted.

    B-omelet muffin (sausage, broccoli, eggs)
    L- bacon, egg, tomato, avocado salad
    D- turkey burger + broccoli mixture.

  8. Brad Child says:

    B – 3 egg/bacon muffins, coffee, OJ
    PW – protein shake and lara bar
    L – chicken and almond milk
    D – BEAT salad (yummy)
    snack – fruit

    • Greg Hansen says:

      B:
      What’s an egg muffin in this context?
      I’m envisioning Mcdonalds crizzap and know better.
      Greg

      • Brad Child says:

        you just fill a silicone muffin pan full of goodies (bacon, sausage, vegetables, onion, peppers, etc.) of your choice and then beat eggs and pour into muffin pan, bake at 350 for 20-25 mins. and viola… instant on the go breakfast good hot or cold

  9. Greg Hansen says:

    B – eggs, sausage, and banana. coffee

    L – turkey and almonds

    S – apple

    D – steak, broccoli, carrots

  10. Kasey says:

    Pre-workout: protein shake
    Breakfast: 2 eggs, broccoli, mushroom. Earl grey with almond milk.
    Lunch: salas with chicken, broccoli, tomato, raisins, vinager
    Snack: almonds
    dinner: chicken breast, tomato, carrots. Small cup of berries

  11. Dawn Windmiller says:

    Feeling nauseous today and headache two days in a row. Was told this could happen until body adjusts to change in diet.

    B-Omelet Muffins (Broccoli, eggs, turkey sausage)
    L -Bacon, avocado, eggs & tomato salad
    D- Turkey burger + broccoli mixture.

  12. Andrea says:

    B – 2 hard boiled eggs & 4oz of milk
    L – salad with chicken breast and balsamic dressing
    S – green pepper slices
    D – hamburger patty, veggies, & a little bit of baked beans
    S – protein shake with a banana

    1 diet pepsi
    water rest of the day

  13. Kim says:

    pre WOD- half a banana
    post WOD/breakfast- protein shake with spinach, blackberries, almond milk, flaxseed and almond butter
    snack-handful of walnuts
    lunch-bomb diggity Paleo pancakes with strawberries and blackberries
    snack-5 cherries
    dinner-steak with 5 carrots and broccoli, almonds, grapes and paleo mayo
    post kick ass softball game- half a protein shake

    Happy to report we won our softball game and I had way too much energy out in the OF….oh ya went 3 for 4 at the plate…the end

  14. Darren says:

    M1-Protein shake
    M2- Turkey Sausage omelet
    M3- Ice lettuce salad-grilled chicken strips, brocoli, 1 hard boiled egg, sunflower seeds, balsamic vinegar dressing
    M4- 2 turkey brats, uncooked brocoli
    M5- Protein shake

  15. Rich K says:

    Breakfast: Protein Bar
    Lunch: Roast beef, turkey, tomato, and lettuce
    Snack 1: Pineapple & Cantaloupe
    Snack 2: Larabar
    Dinner: Spinach, tomato, carrot, & cucumber salad & protein shake w/almond milk

  16. Jessica Hoefer says:

    Breakfast: protein shake w/almond milk, strawberries, and banana
    Snack: handful of grapes
    lunch: turkey, roast beef, white cheese, lettuce, tomato, & pickles w/decaf coffee
    Snack: protein bar
    Dinner: baked cod, steamed veggies, small side salad w/lemon

  17. Katherine says:

    Pre work-out: apple
    Post work-out: Protein shake
    B:Skipped(Big mistake)
    L:Tuna and salmon sashimi, advacado veggie roll, hand full of cherries
    S:Protein shake, raspberries
    D:Salad w/steak,tomato, guacamole, olive oil
    S:watermelon
    a little coke

  18. Maddy Ruggeberg says:

    B: Eggs w/ sausage, green/red peppers, and onions
    Apple sauce! YUMMY!
    Protein shake
    S: Handful of assorted nuts
    Handful of puppy chow (made at school and i couldnt resist!! it was my last day!!)
    L: SKIPPED… bad idea, had no energy for workout..
    S: Strip of dark chocolate
    Post Workout: Protein shake
    1/2 apple w/ almond butter
    D: Chicken, quinoa w/ peppers and onions
    Apple sauce!

  19. Matt Nimrick says:

    B: 3 eggs, 1 oz feta cheese, 2 tbs oatmeal – stir and microwave. Handful of walnuts and apple.
    WOD
    L: large spinach salad with turkey and ham deli meat, some broccoli and cauliflower, a few strawberries and blueberries, 1 tbs of olive oil
    S1: 1/2 cup cottage cheese, blueberries, walnuts
    D: stir fry can of tuna, some onion, broccoli and cauliflower, ~1/2 green pepper, soy sauce, and 1tbs of olive oil added after cooking. Had a couple tbs of applesauce.
    S2: Shake – ice and water, cup of blueberries/raspberries, 2 scoops of peanut butter

    Can’t tell if I’m actually hungry during the day or just used to more carbs and more food in general. I’ll try to stop using cheese in the morning but I like cottage cheese as a snake later in the day.

  20. sonya says:

    Breakfast/pre-workout…protein shake (banana, honey, ice, 1/4cup milk)=3shakes
    Post workout…3 scrambled eggs with 1/2 tsp butter
    Lunch…Taco Salad (Ground beef, lettuce, tomato, and balsamic vinegar)
    Snack…Apple with organic peanut butter
    Dinner…The rest of my protein shake from morning

    I almost failed at lunch, I didn’t know we couldn’t have beans..but my sister answered her text just in time..

    I’m good, except SUPER tired..Really weird for me, I don’t get tired..I have to take meds for that. LOL

  21. Kayla Bartz says:

    B- 2 organic eggs with salsa and strawberries
    Some grapes to snack on at graduation practice
    L-Salad-Chicken, mushrooms, onions, tomatoes, peppers
    D- Steak, grilled asparagus, onions, green peppers
    a handful of almonds and some more grapes!

  22. Aaron says:

    Morning
    – 1 Banana
    – 2/3 of a large container Naked Juice (Green)
    – Large handful of approved nuts and pumpkin seeds

    Lunch
    – 1/2 Head Iceberg Lettuce
    – 1/2 Tomato
    – Inverted Vinegarette
    – Chicken Breast

    Snack
    – Protein Bar
    – Fruit Snack
    – 1/3 of a large container Naked Juice (Green)
    – Large handful of approved nuts and pumpkin seeds
    – Clif Kid Twisted Fruit Bar

    Dinner
    – Protein Shake
    – Dried fruit
    – Yogurt

    Notes: As I mentioned earlier today was pretty rough from a diabetes persepective. I knew that my blood sugar would start to normalize lower but I wasn’t at all prepared for this. It’s not a bad thing, I just need to be more cognizant of the fact that I don’t have a zillion grams of excess sugar floating around anymore. I’ve got more food on deck for tomorrow and I’m bringing healthy backup stuff with me from now on just in case.

  23. crystal says:

    veggie and egg white omelete, chicken salad with spinach veggies and squeezed lemon for dressing, protein shake, 1 cup fruit, handful of cashews and chicken breast with veggies

  24. Jason Kneen says:

    Breakfast: 3 eggs scrambled
    Lunch: protein smoothie & taco salad (ground beef, lettuce, & tomato)
    Supper: strawberry smoothie (4 strawberries, ice and honey) yum!

  25. Cristina and Zach Thomas says:

    Cristina:

    Snack: handful of nut/raisin mix (unsalted cashews, walnuts, almonds, and raisins)
    Breakfast/Lunch: 3 egg whites and 2 whole eggs scrambled with mushrooms and
    turkey sausage.
    1/2 fresh tomato sliced
    Cup of fresh fruit (strawberries, cherries, and blackberries).
    3 cups of black coffee. 2 glasses water.
    post-workout meal: small serving of leftover paleo lasagna and a paleo brownie.
    2 glasses of water..
    Dinner (late): leftover paleo lasagna and a paleo brownie
    3 glasses water

    Zach:

    Snack/Pre-Breakfast (09:30a.m.): 1 1/2 cups of nut/raisin mix (unsalted cashews, walnuts, almonds, and raisins)
    Breakfast/Lunch: 3 egg whites and 3 whole eggs scrambled with mushrooms and
    turkey sausage.
    1/2 fresh tomato sliced
    Cup of fresh fruit (strawberries, cherries, and blackberries).
    3 cups of black coffee. 2 glasses water.
    post-workout meal: leftover paleo lasagna and a paleo brownie.
    3 glasses of water..
    Dinner (late): leftover paleo lasagna and a paleo brownie
    3 glasses water

  26. Taryn says:

    two eggs and canadian bacon tomato

    cottage cheese and pecans

    salad with chicken

    almond milk, walknuts

  27. Tifani Vallejo says:

    Breakfast- Protein shake (with almond milk) & banana
    Lunch- Strawberries and a sandwich made with Ezekiel Bread, mustard, spinach, & chicken breast strips
    Snack- Chocolate Coconut Chew Larabar & protein shake
    Dinner- Chicken & Spinach salad with almonds, strawberries & grapes, EVOO for the “dressing” small piece of dark chocolate for a snack
    Snack- White peach

  28. sam cohen says:

    b – 3 eggs scrambled w bacon and v8 juice
    s – pecans and almonds
    l – steak, pickle, more nuts, apple
    s – nuts, again
    post wod – protein shake
    d – roast beef

  29. Scott Sievert says:

    June 2nd

    Total cal=1674 Fat=91g Protein=169g Carb=49g per FitDay.com

    Egg, whole, fried
    Bacon, cooked
    Protein
    Beef, roast, roasted
    Broccoli, raw
    Turkey cutlet
    Olives, green, stuffed
    Mixed salad greens, raw
    Berries, raw
    Cantaloupe (muskmelon), raw
    Chocolate, sweet or dark

  30. Rachel Gustine says:

    Apple
    Buffalo Burger with salad
    Cucumber-tomato-avocado salad
    Apple
    Paleo Pancakes

  31. clayton says:

    B – 4 eggs
    snack- almonds
    L – porkchops
    D – spinach salad w/ grilled chicken breast

  32. Austin Vallejo says:

    B – Paleo Banana Pancakes, Eggs & 4 strips Turkey Bacon
    S – Jalapeno Almonds, Lara Bar
    L/D – Protein Shake, Spinach/Chicken/Strawberry/Almond Salad

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