Mid-Week Links

• The best new health blog, War on Insulin, asks Do Calories Matter?
• MovNat is featured in the Washington Post.  Clifton Harski comments, including this fantastic quote: “Fitness…really doesn’t mean shit to me without enjoyment, happiness, and health.”
• NYU held a debate this month titled, Is Obesity the Government’s Business?
• Primal Toad reviews the Top Apps in 2012 for the Paleo Diet.
• The FDA finally admits that statin drugs are linked to cognitive problems.

Another dairy-free update

It is time for my update on the 30-day dairy-free challenge.

As my primal eating has evolved, I have transitioned to a more minimalist diet, preparing simple meals with very few ingredients. This has become especially true over the winter months, since I try to buy local, and very little is in season. I figured eliminating dairy would only be natural, to further simplify my diet. The end result has been substituting more coconut oil and the often-neglected jar of red palm oil in my cabinet. Red palm oil is difficult to find, but if you ever stumble across any, I would recommend it as another excellent source of fat. As for coconut oil, entire books have been written about the myriad benefits of this superfood.

Conclusion: Similar to Chuck, I am not sure if eliminating dairy has produced any health benefits, but with numerous other options for fat intake available, I plan to continue the 30-day challenge, and possibly make dairy-free a permanent dietary choice.

Dairy-Free Challenge, Week 1 Update (Chuck)

I’ve been 100% dairy free for a full week so far. I don’t feel a difference in my energy levels, nor do I seem to be noticeably dropping any weight. It is only the first week, though, so I am not worried. My skin does seem to be clearer than it usually is, but whether or not that is specifically from cutting dairy from my diet, I am not sure.

Staying dairy-free has been relatively easy for me. I haven’t had cravings for butter, milk, yogurt, or cheese. No withdrawl symptoms what-so-ever. (Can you get withdrawl from going off of dairy? I am not sure…) I got rid of all of that stuff from my fridge, so I haven’t been tempted by it. I did have to change my typical breakfast of a protein shake because the protein powder I use is made from whey. Now I make eggs and veggies for breakfast.

Big win this week: I found cultured coconut milk to take the place of kefir in my diet. Kefir does wonders for my digestion, so I was very happy when I found this. It has a pretty good taste, so I am pleased.

How is your dairy-free challenge going?

No Weekend Challenges for the Next Month

There will be no weekend challenges for the next month.

Instead, we invite you to participate in the 30 day Dairy-Free Challenge with us.

If you don’t want to do the full 30 days, I encourage you to make it a shorter challenge of 7 days.

Or, if you want to make it into your own weekend challenge, find primal, dairy-free alternatives to cheese, yogurt, and milk in the meals you cook this weekend. Let us know what you come up with!

The myth of the eight-hour sleep

We’ve posted before on The Primal Challenge about getting enough sleep.

Check out this BBC article on polyphasic sleep.

How do you sleep? Monophasic? Biphasic? Polyphasic with 2 or 3 naps? Everyman? Uberman? Let us know in the comments.

What’s the best 5.11 sport climb in the Mid-Atlantic, or DC, area?

It may still be February, but it’s DC and the climbing season is officially upon us.  The weather report for this weekend at Old Rag Mountain is 48 and sunny.   That’s good enough to get outside and pull down on some rock.

Seneca Rocks Summit

I’ve been itching to get outside ever since our last climb of the season:  Antonie and I did the Seneca Rocks classic 3-pitch Ecstasy on a beautiful fall day.   Over the winter break, we’ve been climbing hard at Sportrock, the local climbing gym we finally joined last July.

My main goal for this season is to climb 100 pitches outside with Antonie.  Logging mileage together, so to speak.   I also want to send several 5.11s outside, and perhaps even redpoint a 5.12.   Antonie and our climbing buddy Isaac want to do the same.   (And, of course, we have our annual destination climbing trip with several buddies, including JJ, Price, and my brother Scott.   For me, the big trip is always the highlight of the season.   This year, we’re eyeing Zion National Park in Utah.)

Naturally, I’ve been wondering, which routes should we target?  What are the best 5.11s to climb around here?   What crags should we focus on?   I decided to ask the local climbing legend:  Eric Horst.

Eric started climbing in Pennsylvania back in the 70s when he was 13 years old.  Like many of us, he got addicted.   But he pretty much stands alone in his accomplishments:  he’s consistently climbed — and all over the planet — for the last 34 years; he’s the author of a half-dozen excellent climbing books that have sold over 200,000 copies — including the fantastic Training for Climbing and the invaluable guidebook for the Mid-Atlantic region; he’s established over 400 first ascents; he’s personally trained hundreds of climbers; and he’s written for and appeared in countless media outlets.

The other day I shot him an email:

Hey Eric!

My name is Bob Ewing, and I’ve been learning climbing skills from you since 2005.  Big fan of your books, philosophy and podcast.   Quick question:  In your opinion, what’s the best 5.11 sport climb in the Mid-Atlantic region?

My girlfriend, buddies and I are pumped for this climbing season.  We’re pretty familiar with the trad routes at Seneca, and have at least visited most of places in your guidebook.  We’re putting together a list now of climbs we have to hit this season.   We’d love to hear your thoughts on climbs we can’t miss, including your pick for the top 5.11 sport climb.  We live in the DC area and are members at Sport Rock in Alexandria.

Thanks!
Bob

Cool enough, Eric wrote me back the same day (NRG stands for New River Gorge; RRG stands for Red River Gorge):

Hi Bob,

Thanks for the kind words about my books. Best 5.11 sport climbs…that’s a tough one, since there are so many at the NRG and RRG.

Here’s a short list at the NRG: Tongulation (11a), Sheer Energy (11a), Wild Seed (11a), G-String (11a), Discombobulated (11b), Skinhead Grin (11b), Smore Energy (11c), Sancho Belige (11c), Michelin Man (11d), Under the Milky Way (11d)

The very best two of this bunch are Discombobulated (11b) and Michelin Man(11d).

Now go send them ALL!
Eric

Before typing up this post I ran into Lillian Chao-Quinlan at the gym.   She’s the president of Sportrock, and probably the best climber I’ve ever seen in person.  Cool enough, she’s also a delight to chat with and always makes time to answer questions.

Her thoughts on the best 5.11?

She laughed and said there are so many great ones at the New and the Red it’s hard to pick.   Plus, every climber is different, so what may be the perfect 5.11 for Antonie may not suit me well at all.   She suggested getting down to the New as often as we can and testing out several different areas, not focusing on any one climb in particular, but trying out a bunch and seeing what comes to each of us.   And then climb hard and have fun.

My good buddy and climbing mentor, Jeff Rowes — also a fantastic climber — agrees.   Just get out there, try a bunch of routes, and climb hard.  Here’s a quick clip of Jeff and me on top of Castleton Tower, shivering and considering spoon session round 2:

BOTTOM LINE:  I’m going to take all of their advice.

I’m definitely going to try each of the routes Eric mentioned, and make sure we get in a whole bunch of climbing outside.   Since Old Rag and Franklin are so close, we can project a few 5.11s at each crag.   This weekend we’re going to check out Priapus Verde, a 5.11a on Old Rag’s Middle Sunset Wall.   And the next weekend we spend at Seneca, I think we’ll shoot over to Franklin and give Brutality Crack, A Moment of Clarity, and the classic Barnacle Bill a shot.

We’ll hit the New (and Summersville Lake) several times this year.  And we’ll also make many weekend trips to Seneca/Franklin, a few day trips to Old Rag, spend at least one weekend at the Gunks, and do a big destination trip.  We’ll climb hard, try lots of different routes, and send some 5.11s.

I’m pumped!

@DCBarefootRun 

The Paleo Solution: Book Review

The book is fantastic and I thoroughly enjoyed it. One of the things that really helped my reading of it is that I had already listened to many of The Paleo Solution podcasts featuring Robb Wolf.  That was crucial for me I think because it helped me to understand his personality and style, as well as already gave me some exposure to all the technical vocabulary in dealing with digestion etc.  Robb is pretty laid back.  This is not an academic treatise. He jokes around and writes as if he’s talking to you.  You’ll have to read it like that.

If you’re looking for a good book that: explains why eating paleo is best for your body, how to do it, explains other crucial elements you need to look, feel, and perform your best (like sleep), and gives practical suggestions, you’ve found your book.

Even if you don’t agree with everything Robb says (most of conventional wisdom doesn’t), the book is still a fascinating read form a “how does that work?” perspective.  I was impressed with how he made complex subjects understandable.  There’s only so much an author can do for a lay audience and I think Wolf did a superb job. Some portions I did have to reread slowly just to get it but that’s not his fault. I’ve just never read the vocabulary before.

For me, most the book’s value is in explaining why this stuff works, and giving a thirty day meal plan (complete with recipe’s) in the back. I highly recommend it and rank it 5/5 stars.  I greatly look forward to his next (more in-depth) book.

I recommend checking out his website and podcast:

http://www.robbwolf.com/

http://itunes.apple.com/us/podcast/the-paleolithic-solution/id340221970

Dairy-free time

I finished the last of the Kerrygold butter last night and am ready to go dairy-free with Ben and Chuck. I’ve gone back and forth in the past with dairy, but seem to always come back to it because grass-fed butter just tastes so damn good.

However, there are other, arguably healthier sources of fat, such as coconut oil, beef tallow, and fish oil. And always make sure to save any excess fat when cooking meats. Fat is essential to our brain and cell health (despite what the establishment tells you), so don’t let it go to waste!

Salmon, Broccoli, carrots, and springsteen tickets.

Salmon, Broccoli, carrots, cauliflower, a jug of water and Springsteen tickets.  A great day!

Please support my Penguin Plunge!

Please support my Penguin Plunge! I am jumping in the Hudson River on March 3 as part of the FEE (Foundation for Economic Education) plunge team. Plungers are raising money to benefit community events here in Irvington, NY.

Please donate to my plunge.

Plunge Day:  March 3, 2012
Start Time: 11:30am
Where: Matthiessen Park Beach, Irvington, NY

The Irvington Penguin Plunge is the first F.A.C.E. community event whose primary goal is to raise funds to help restore Irvington’s tradition of fireworks at Matthiessen Park. In addition to the fireworks, we are working to restore many special events, services to the seniors and programs cut from the budget. Some of these programs and events are Friday Night Youth and Teen Open Gym, Halloween Parade, The Egg Hunt, and the Turkey Trot.

If you are in the area, sign up and join us!

30 Day Dairy-Free Challenge

Yesterday, I posted a weekend challenge about going dairy-free. I suggested that we start this weekend and go dairy-free for 10 days.

Well, Ben Stafford upped the ante in the comments. He wrote,

Chuck…must be telepathic or something…I’ve been thinking the same thing. I’ll one up you though…How’ bout 30 days?

You are on, Ben Stafford. 30 days it is. Starting officially on Monday, February 20, Ben and I are going to go dairy-free for 30 days and publicly track our progress on this blog.

Why am I doing this?
I am doing this because I’ve hit a weight-loss plateau. The only questionable food group I’ve regularly consumed since going primal is dairy. (I consume a fair amount of cheese and kefir.) Also, my complexion is better than it used to be pre-primal, but it can still be better. I’d like to see if cutting out dairy will make any difference in those areas.

Who is in with us? Clear your homes of dairy products this weekend (give them to someone who needs them) and leave a post in the comments letting us know you are joining us!

Weekend (and following week) Challenge: Cut Out Dairy

I am going temporarily dairy-free, and I challenge you to join me. Since I’ve started with eating primally, I’ve always included moderate-to-high amounts of dairy (cheese, yogurt, kefir, cream, milk). I’ve never tried to cut it out of my diet, and I am curious as to how my body will respond.

Want to know more about dairy and the primal lifestyle? Read this.

For the next 10 days, I will not consume any dairy products. I will keep the rest of my diet, exercise, and sleep the same. I will note any changes in an upcoming post.

Have you cut out dairy from your diet permanently, or at least for a period of time? What were your results? How did you benefit?

Friday’s Primal Success Story: Kristy Griner

Remember Dean Dwyer?  His blog Being Primal  recently featured a fantastic success story Q&A with a woman who decided go Primal – with ridiculously amazing results.  36 year old Kristy Griner went Primal and had an incredible transformation from a women who weighed 284lbs and was comprised of 49% body fat to someone who now weights 163lbs, is 23% body fat and “can dead-lift something that that weighs more than your refrigerator.” Take a minute to check out the inspiring story.  Thanks for the motivation Kristy!

Primal saved my life

Not really… I just wanted a title that would pull you in.

For the past three months I’ve been about 99% Primal and now adhere to it at 100%.  It didn’t take long at all to notice benefits.  Now that more time has gone by I thought it would be good to write briefly on the positives I’ve noticed.

As for negatives, there really aren’t any.  Is it more inconvenient to eat this way and workout etc.? Sure. But I don’t really see that as a negative largely because it’s my own laziness that says it’s inconvenient and I know that in the long run I am doing my body a ton of good in the present.

Ok, so the positives. Note, these things are new to my life since starting primal. I would not be able to describe myself this way on my previous Standard American Diet, and constant chronic cardio.

-I have lots of daily energy.  I generally wake up with the “on switch” fully on.  And I have this energy throughout the day, though it declines til at nightfall I’m pretty well “off”.  I used to get the post-lunch drowsiness. No more.  And no more is getting up in the morning a chore.

-While I never had frequent or debilitating headaches, I would get them on occasion all the same. The Headaches are now gone.  I suppose the last time I had a headache was sometime last summer maybe.

-I am finally building muscle. 6 lbs since the beginning of the year.  Can’t be anything other than eating real food and lifting heavy things.

-Running long distances is easier and far more enjoyable than others. I think this also has a lot to do with form, but it also has a lot to do with the fuel (fat) my body is now using for energy instead of sugar and carbs.  I’m pretty much at liberty to go out and run 10 miles barefoot whenever I feel like it and feel great during and after the run.  That is totally new for me.

Those are the visible benefits. I know the benefits yet to be seen are avoiding astronomical health costs and inconvenience later in life by avoiding a hosts of degenerative diseases (unless I’m wired genetically).  If I keep eating and living healthy I plan to live perhaps a hundred years more.

Maybe just reading those benefits doesn’t seem all that great.  I can say this much though, They mean enough to me that I don’t even consider switching things up.  Definitely keeping the hard workouts and eating real food.

Review: Fat, Sick & Nearly Dead

A few nights ago, I watched a documentary entitled Fat, Sick & Nearly Dead. It is about a man from Australia who finds himself very overweight and afflicted with a rare autoimmune condition, and finally decides to do something about it. He went on a 60 day vegetable/fruit juice fast and travelled around America while he did it. The film also documents the story of two other individuals as they do a juice fast, a lady for a week and a man for 60 days. The lady does it to get rid of her headaches, and the man, whom the Australian met at a truck stop, has the same condition as he does and wants to lose a lot of weight to gain his life and health back.

The stories of all three of these individuals are inspiring. The lady has a dramatic reduction in the frequency and severity of her migraines, and the two men lose a ton of weight, get off of all their medications, and motivate scores of people to make a positive change in their lives to regain their health.

While the fast/diet in this film is not necessarily primal because of the large intake of fruit juice it prescribes, absolutely no fats or meats, and decent amounts of legumes and soy, I find it very inspirational because it highlights the ability of clean food to cure our bodies. These people realized they had a problem, got the internal motivation to do something about it, and made positive, long-term changes in their diet and lifestyle in order to live a healthier life.

So they aren’t 100% primal, so what? Their companion website, Join The Reboot, tries to get people off of processed foods, and to get people to eat more real foods and less whole grains. This is a big win in my book. A huge step in the right direction.

If doing a juice fast is what break’s someone’s addiction to grains or junk food and motivates a permanent change in their lifestyle, more power to them. I am not going to criticize them for eating a lot of sugar in the form of fruit or still eating grains on occasion. While not perfect from a primal/paleo perspective, a the folks over at Join The Reboot are fellow travelers. Give this film a watch.