But, low fat milk is probably the healthiest thing on your kid's cafeteria tray!

"Make sure to eat your greens with a meal containing fat, so that you can absorb the calcium."

"Dress you salad with olive oil so that you can absorb the calcium in the greens."


This is common, and sound, advice amongst the "healthy" eating, "clean" eating, paleos, and primal eaters, but when it comes to dairy, and in particular in regards to school lunches and the USDA's myplate recommendations, we get a different message.


"Low fat dairy doesn't have the fat necessary to absorb the calcium, so don't drink it."


Ok... But the fat in the meal suddenly doesn't count when it's about milk? And really, how much fat does it take?

I understand that school lunches (because of the USDA) are bad, but low fat milk, unfortunately, is probably the healthiest item left on the menu. Let's work with it while we still have it.

1. School lunches do not often include greens cooked in fat.
2. School lunches may serve salad, but my kids are not reporting them to be green salads dressed in olive oil. When there is a salad, It seems to be iceberg and/or romaine, and ranch dressing. You can argue the benefits of romaine over iceberg, but anyone who relies on one cup of romaine for their nutrition hasn't thought this thing through.
3. School lunches are one meal a day. You still have at least two opportunities, per day, to feed them good food, so I'm sure they aren't calcium deficient from this one carton at school.
4. Even low fat milk is a better source of protein than extruded chicken nuggets or pizza.

I do think school lunches, snacks, and vending machine policies suck. I think the decisions to provide low fat, chocolate, and skim milk at schools is based on crappy "science" and food politics, but the plain milk is the least of our worries when we still have low fat floury pizza, bean burritos, chicken nuggets, soybean and corn oils, and other truly unhealthy foods as mainstays of school lunches. Compared to these foods, low fat milk is a winner.

For more about improving school foods and making the milk our kids do get better, keep up with Jamie Oliver's Food Revolution, and sign the petition. Milk, particularly low fat milk, is not perfect, but if we wait for perfect, we wait forever.

Win some grass feed beef!

You just have another day or so to enter the contest, and hopefully win a huge box of grass fed steaks!

The Marx Foods Grass-Fed Steak Sampler

four 6oz Grass-Fed Filet Mignons

four 12oz Grass-Fed NY Strip Steaks

four 10oz Grass-Fed Ribeye Steaks

Head over to Marx Foods and let them know your favorite kind of steak, even if it's not in the sampler. You have through Sunday, October 30th to make your comment and enter the contest.

What's so special about grass-fed beef? It's delicious, and because it's fed on grass rather than corn and other grains, it tastes the way steaks tasted when your grandfather was grilling them. The fat is healthier, too. You know those fish oil capsules that you pop? Well, omega-3 fats are in this steak, so you can pop less.

Get over to Marx Foods, and after you're done commenting (and crossing your fingers for the big win), check out all the other amazing things that they have on the site. You just can't find this stuff at your local stores; antelope, elk, venison, and even more. Here are the links to Marx Foods Meats & Poultry.

Remember to subscribe to their blog and get updates on all the great recipes that they create, like this Provencal-Style Antelope Stew, just posted today!

Nine years...

Today is October 27, 2011, and it's been nine years since I hit my "healthy weight" on the BMI scale.

Of course, we know that BMI means little to an individual person, but it's often a goal on a chart in a doctor's office. BMI readings make doctors stop giving you crap when you're on the right spot on their charts.

Nine years of "healthy weight" means about nine and half years of dieting, exercise, good eating, and healthy cooking. It's been a long time since this stopped being work, now it's life, and just what I do.

In nine and a half years I've gone from a couch potato to a healthy dad, from the guy who was always picked last to a personal trainer, nutrition coach, and even a part time "athlete."

Jason, Nazo, John, and me at last weekend's kettlebell charity event

I'm really more the "weekend warrior" than a true athlete, but I do okay! In case it's not obvious, I'm in the blue shirt, next to three real athletes – and my friends – from the Orange Kettlebell Club.

In nine and a half years, I've learned a lot, through reading, research, asking, and just plain trial and error. Recently I did a presentation at Lisa Wolfe's Miracle Fitness, where I shared a lot of what I learned, talking about the habits and behaviors of fat loss. I started off with some drama, just to make the rest of the talk go easier, of course!

95% of dieters regain the lost weight?

Please notice the question mark.

I talked about this 95% statistic that's tossed around so lightly. "95% of dieters fail to keep the weight off" it's said. That's the typical statement. 95%. That's depressing, isn't it? Well, it shouldn't be, not to you.

First, who makes up that 95%? All sorts of people, but mostly, it was people without a real plan. It was people given diets and sent on their way. We don't know the plan, and whether it was a good one. We don't know what type of support that they got, either from friends, family, a formal support group, or their personal trainer or nutrition coach. We don't know how badly they wanted to lose weight and keep it off. We can just assume...

What I tell my clients, friends, and family is this: The fact that you have a plan, desire, and support puts you in a totally different group. When you have these things, you may be in that mere 5%, but once you are in that group, your chances of success are much larger than 5%. Much.

Plan – Over almost ten years of "dieting," I've tried so many diets, and not all of them worked for me. But, rather than just stop dieting, I changed my plan. I've changed diets and plans many times, but never without knowing my next step. In nearly ten years, I've never been off of my overall plan.

Desire – I remember one day the desire sort of kicked in or turned on. I resolved to lose weight and keep it off. I looked at what frustrated me in the past and addressed it. By and large, my issue had been that I was trying to lose weight to get girls happy. Instead, I resolved to be happy first, and lose weight to look good for the health benefits. I have strong feelings about getting yourself happy to lose fat, but that's not for today... it deserves it's own blog post.

Support – I've had plenty of support, from personal trainers and nutrition coaches, from my coworkers, family, and friends, and from my friends online at JPFitness. I told everyone that I was losing weight, and those who supported me and my goals are still good friends to this day. Sure, there were naysayers, but rather than let them drag me down, I just realized that they have their own issues, and hope that they will get better one day. I focused on the positive people; a good network of support and a public resolve to lose weight was key.

Flip the statistic

Speaking of focusing on the positive, with what I know now about long term fat loss and maintenance, I would say that when you have these things in order, you've flipped the statistic. You might be in the 5% overall, but once you're in there and resolved to stay there, your chances of success are more like 95%.

Think about it. If you want it, and are willing to make it happen, what's going to stand in your way of fat loss success? Only giving up, really. So don't give up.

95% chance of success? 

I think so.

95%

Make it happen. Do it.

Lutfiye biyaldi

This is inspired by Imam Biyaldi, which is a dish my ex-girlfriend taught me to make, years ago. The name Imam Biyaldi means "the Imam fainted" in Turkish, but there are versions all over the Mediterranean, the Middle East, the Balkans, and the Internet. There are as many stories as there are versions of this dish, but the gist of it is that in ancient days, an Imam's new wife made for him a dish of eggplant, tomatoes and other vegetables, fragrant spices, and tons of olive oil. It was so good that he fainted.

I've made the original version many times, and I can see, smell, and taste the attraction, although I have never fainted, having always made it myself, of course.

For this version, I left the eggplant at the farmer's market and used pumpkin, instead. I still have 10 pounds of pumpkin to eat my way through, after all.

It's amazing how the spices are so perfect for the pumpkin, and I didn't really need to change much from my ex's Imam Biyaldi recipe; cinnamon and cumin are the perfect spices here. Oh, don't skimp on the olive oil. I say 4 tbsp, but it is even better with a couple more. I know you, and you won't do it, though. ;)

Enjoy!


Lutfiye Biyaldi

Makes 4 side servings (meatball, optional)

Ingredients

4 tbsp extra virgin olive oil, divided
3 cups raw pumpkin or squash, cubed

1 medium white or yellow onion, chopped

1 large red bell pepper, seeded and chopped

1 tbsp cumin seeds, whole

1 clove garlic, minced

6-8 roma tomatoes or 3-4 large tomatoes, chopped

1/4 tsp cinnamon, ground
1/2 tsp ground pepper
1/2 tsp salt
1 cup water

Directions

Heat a large skillet over medium high heat and add 1 tbsp olive oil. Saute the cubes of pumpkin until they are browned on all sides. Remove from heat and put the pumpkin in a large heavy bottomed pot or dutch oven.

Add another tbsp of oil to the skillet. Saute the onion and bell pepper until the onion is lightly browned and translucent. Place the onion and peppers into the pot with the pumpkin.

Add another tbsp of oil to the skillet and cook the cumin seeds until fragrant. Add the garlic and stir, allowing it to cook for about 1 minute. Do not let it burn. Quickly stir in the chopped tomatoes and lower the heat to low. Combine well to stop the cooking process of the garlic and then scrape the mixture into the pot.

Stir in the cinnamon, pepper, salt, and water. Bring to a simmer, cover, and allow to cook for 30-45 minutes, until the squash is very tender and almost falling apart.

Serve with meatballs and maybe some feta cheese, if desired.

Enjoy!

I dedicate my latest twist on Imam Biyaldi, which I've named Lutfiye Biyaldi, to my ex-girlfriend.  ...who's now my wife, Galya. What or who is Lutfiye? A famed princess turned spy, a strong and sleek warrior, and a woman who's beauty was enough to start wars. When she faints, look out.

I can't afford to start losing weight

I hear (or read) these all the time; "It's too expensive to eat right," and "the gym costs too much."

Valid objections, excuses, or merely misconceptions? I see don't people making excuses, but they are falling prey to popular misconceptions about diet and exercise. As a result, they never start.

Two objections, but three tips to follow. It's a trifecta, meaning that they all come together to work together.


1. "It's too expensive to eat right."

Is it also too expensive to eat less food?

Yes, I would prefer that you eat right, but fewer Oreos can only help. You can start eating less cereal. At lunch, a McDouble and a side salad costs less than a Big Mac combination. By the way, do you know that when McDonald's opened, a single burger and a little bag of what we think of as "kid's fries" was customers ate? What if you ate that instead of your usual? How much less does that cost?

Is there a better way? Eating healthier can make losing weight easier, quicker, and more painless, but in the meantime, you know what do.

I can also save you some money in the long run. Getting sick can be expensive. If you work for yourself, missing work can be very expensive.

What about clothes? Buying new clothes because you outgrew the last ones can be expensive. Bigger clothes, themselves, are expensive, too. Have you noticed that clothes at Target and Walmart go up a few bucks once you get into XXL? We're not talking a big clothes style or section, but the very same polo shirt costs more for the bigguns.


2. "The gym costs too much."

Maybe. But, why do you have to workout in the gym? What do most of the people in gyms do? Cardio and resistance training, neither of which actually requires a gym! And, by the way, losing weight requires neither.

Let's start with cardio. The misconception is that cardio burns fat, but the reality is that living life burns fat just as well if you don't eat too much food. Cardio does burn more calories than just sitting around, so it can help, but, if you're eating too much or finishing your cardio with Gatorade, forget it. Zero. Fat. Burned.

Resistance training, whether it's weights or those fancy machines with all the pads and cables, doesn't really burn fat directly, but it does tell your body what to do with your fat and your muscles when it's time. A good resistance training plan tells your body to preferentially burn fat when you're dieting and when you do have a meal, it tells your body to put on some muscle and retain that bone density. All good stuff.

My wife and I wrote a program that almost anyone can use to get going with their training – The Beginner's Kickstart Training Program. Check it out for a good workout that won't require a gym membership.

Of course, even that "Kickstart" may be too much for some, especially in the beginning. Don't let that stop you. Drop me a line or post in the comments and we'll chat. The bottom line is that gym costs should not hold you back from getting healthier and losing weight. There are many good ways...


3. "You have no journal."

This is my objection, not yours. I don't care what you call it; a log, a journal, a workout diary, or a food and exercise tracker, just have one. Keeping track of food and activity lets you go back and make adjustments later. 

Studies show that people who keep a journal of their diet and exercise habits are far more likely to succeed. A log or journal can be simple or complex, paper or electronic, but have one, and greatly improve your chances of success.

Starting right now, write all this stuff down at the top of page one:

• today's date
• your weight
• any measurements
• your current clothing sizes
• any health notes
• any goals

Then, underneath that, start writing stuff down.

• Date -- Every day you start fresh. Every day is a new opportunity to make it happen.
• Food – Write down everything you eat. Everything. You don't need calories or grams of fat, but just the list of foods, the times you ate them, and how much you ate. 
• Activity– When you exercise or move around, write that down, too. All of it.

Journal every day.

You might be surprised to note that many people begin to lose weight merely by using a food and activity journal. When you write it down, there's no more mindless eating, you tend to make better choices. You also might move around a bit more. These things are often enough to get you going in the right direction, and don't cost a thing.

Chili con carne with grilled pumpkin

After posting this recipe the other day, a more "primal-eating" pal of mine asked me about the grilled pumpkin that I had mentioned in the recipe. It seems the interest in the new Primal Blueprint book is stirring up questions about what are some good vegetables to eat on a primal or paleo diet. Hint; pumpkin is cool. ;)

I hate to keep pushing it, but you still have time to get a great book, the free bonuses, and help get Mark's healthy eating message into the mainstream. Getting on the New York Times Bestseller List makes it more likely to make the news, get doctors talking about it, and more people healthy and fit. I really believe in this message, and if can bring to discussion to the mainstream, so much the better. It's under $14, and if you purchase it before midnight, Monday October 24th, you can help out, get healthy, AND get free stuff.

And now, back to the recipe...

The other day, I pretty much glossed over the pumpkin near the end of the recipe, but pumpkin (or winter squash) is actually my own go-to starch for chili in the fall and winter.

Here's the pumpkin that I'm currently eating my way through...

21 pounds of pumpkin

21 pounds... That's a lot of pumpkin. I've already eaten almost half of it, my freezer is now stocked with a huge bag of fresh cubed pumpkin, and my fridge is filled with 11 cups of pumpkin puree for soups and whatever. That's a lot of pumpkin...

I got this big dude at Trader Joe's ($5.99). It's one of those Fairy Tale Pumpkins that have been populare for Halloween the last few years. When I went to Bulgaria last summer, these guys were all over the place. ...as food. Who knew? ;)

This wedge alone weighed 5lbs

This is a pretty cost effective squash, even if I can't eat it all. At the grocery store, a tiny one pound sliver of that yellow banana squash is two or three dollars! A tiny whole butternut squash is three to five dollars! A sugar pumpkin or pie pumpkin is anywhere from $3 to $6, depending on whether they think you are going to eat it or use it as decor. Go big or and go home (and start cutting)!

Please note that some of my recipe info is duplicated from Sunday's, but there's a definite lack of beanage today. Chili doesn't have to have beans to be chili. In fact, enter a chili cookoff and you'll find they usually have a strict, no bean policy for judging. Like cookoff chilis, my chilis tend to be merely chili con carne, or chili with meat. ...and each of us in the family will do with it what we will, whether it's adding squash, pumpkin, eggplant, summer squash, or just eating it as is with some stuff on the side.


Braised chili con carne with grilled pumpkin

The meat is simply braised - either in your slow cooker, a dutch oven, or heavy bottomed pot. It uses thinly sliced meat that shortens the cooking time and leaves it extra tender. It looks good arranged on the plate, too.

The sauce is a simple chili puree, it would normally be stirred into the chili, but drizzled on top, it looks great!

As to the serving size and the amount of pumpkin, please note that I usually eat a large serving of pumpkin (over a pound) at a sitting. A pound (peeled and weighed before cooking) has only about 120 calories and 30g of carbohydrate, so it's not a lot of calories, but it is a lot of food. Feel free to tone it down. I suggest four pounds for serving 6-8 people, but go up or down, depending on appetites.

Makes 6-8 servings

Ingredients

Pumpkin
4 lbs raw, peeled pumpkin

2 tbsp bacon fat, coconut oil, or olive oil
salt to taste

Chili
2 pounds boneless cross rib roast
1/4 lb salt pork or bacon, chopped
1 tbsp bacon fat, olive oil, or coconut oil
1 large onion, chopped
6 cloves garlic, minced
water to cover meat
1 tbsp cumin, ground
2 tbsp paprika

Chili puree
6-9 chili japones
2 chili guajillo
6 chili california
salt to taste
water

Directions

Chili con carne

Slice the meat into two long pieces, then across into thin slices. If your chunk of meat doesn't fit this shape, just go for it. Thin, manageable slices are the key (see picture, below).

Brown the salt pork or bacon in a large skillet, dutch oven, or heavy bottomed pot. Remove to a bowl or your slow cooker.

In small batches, lightly brown the beef, removing the browned slices to the bowl or slow cooker.

Add the oil to the pan, then the onions, cooking until translucent and lightly browned. Stir in the garlic and cook until fragrant. If cooking in the pot or dutch oven, immediately add water so that the garlic doesn't burn, otherwise remove the onion mixture to the slow cooker. Pour in just enough water to cover the meat.

Sprinkle with cumin and paprika and lightly stir. Cover and simmer for 1-3 hours, until just tender.

Meanwhile, make the chili puree.


Chili puree

Tear or cut the woody stems from the chili and shake any loose seeds out. A few won't hurt (they will be strained out later). Place in a covered pot and cover with water. Bring to a boil and allow them to simmer for 20 minutes, then let them cool.

Blend the cooled chilis in a blender, and pour them into a strainer over a large bowl.

Using a spoon or spatula, stir and push the mash around until the puree is in the bowl and all you have is thick fiberous mash and seeds left in the strainer.

Salt the puree to taste.


Pumpkin

Slice the peeled pumpkin into long slices (pictured at the top of the page).

Heat the fat or oil in a non-stick pan and add the pumpkin slices. Cook over medium high heat until the pumpkin is tender, but not falling apart. I think it took 5-8 minutes per side.

Arrange the slices on the top half of the plate, leaving room for the chili in the center, and any other vegetables along the bottom.

Arrange slices of chili con carne down the center of a plate. Serve with some simple sauteed, grilled, or steamed vegetables, like zucchini or grilled bell peppers, or maybe a chopped salad.

chili con carne, with pumpkin slices and chopped salad

Drizzle the chili puree over the meat before serving.

Enjoy!

Remember, you have only a couple of days left to pickup the Primal Blueprint 21-Day Total Body Transformation AND get these freebies.





1. Free ebook – “Primal Living in the REAL World”: A 130-page eBook where 100s of Primal enthusiasts share their challenges, solutions and practical tips for how they get – and stay – Primal.

2. Free audio interview – "21-Day Total Body Transformation" Audio Q&A: Download a 60 minute podcast in which Mark discusses the 8 Key Concepts that everyone needs to know to go Primal.


3. $10 Gift Certificate to PrimalBlueprint.com: Spend it like cash and order whatever you want, perhaps a cookbook to go with the 21-Day Transformation book?

Update on The Primal Blueprint 21-Day Total Body Transformation

Hunter Gatherer, by artist Banksy

Update on The Primal Blueprint 21-Day Total Body Transformation

The book is really high ranked on Amazon.com, so tons of people are buying it!

If you're going to buy it, PLEASE buy it before midnight, Monday, October 24th.

First, you can help put this book on the New York Times Bestseller List. 

I'm pretty tired of seeing diet books that are absolute crap on that list. These are often filled with the same dietary advice that's seen our obesity rates soar. These diets are often hung up on the same bad advice that we're getting from the government. Do any of us think that the USDA gives good advice these days?

This book is about whole foods, healthy eating practices, and reasonable exercise and fitness plans and deserves more media attention and a place on your bookshelf.



Second, you get freebies (below). 

I missed a few of the bonuses that you can get if you order, and only mentioned the free ebook.

So, if you order your book(s) online (via the American Amazon.com) or at your local American bookstore before midnight Monday, Oct. 24. you can get the following:

Order 1 Copy and You Get:

1. Access to the exclusive, password-protected ebook – “Primal Living in the REAL World”: In this 130-page eBook, hundreds of Primal enthusiasts share their challenges, solutions and practical tips for how they get – and stay – Primal. It’s like having the advice of 300 coaches. In it you’ll read hundreds of answers to these and numerous other questions: What is the first thing a person should do to kick start their Primal life? What do you think is the most important thing one should understand as they attempt to go Primal? What was the biggest hurdle you experienced when going Primal and how did you overcome it? And of course, the most important one, What do you usually eat for breakfast?

2. Access to the exclusive, password-protected audio interview – “21-Day Total Body Transformation”: Download a 60 minute, free-wheeling Q&A podcast in which I discuss the 8 Key Concepts that everyone needs to know to go Primal. Among many other topics covered, I explain why your body prefers burning fat over carbohydrates and how you can use this knowledge to become a fat-burning beast instead of a sugar burner. Also, I riff on why grains are totally unnecessary and why 80 percent of your body composition is determined by how you eat.

3. $10 Gift Certificate to PrimalBlueprint.com: Spend it like cash and order whatever you want, perhaps a cookbook to go with the 21-Day Transformation book? This means for a net 5 bucks you can grab a copy of my new book today. (The coupon code is good for any single product at PrimalBlueprint.com and expires on 11/30/11.)

If you purchase 1-2 copies email or forward your receipt to 1book@primalblueprint.com

If you're going to purchase 3 or more copies, you also get an audio copy of the original, Primal Blueprint, which is a great book! If you're leading the charge for a group and picking up 8 or more, the bonuses get even better!

I was able to flip through the book last night, and it looks awesome! It was a lot better looking than I'd hoped. Clear and full of pretty pictures, with a great 21 day actual plan and journal in the back! This is a great tool!

Thanks for reading, and I hope you enjoy the book and what it can do for you and your body!

Top 10 extruded foods

Partially based upon these foods, I can support the idea that it's not the "Standard American Diet" that's the issue, but the Modern Industrial Diet. I know SAD sounds cooler than MID, but what can you do?

From Ohio State's "Extruded Foods: Cheese or Cocoa Puffs"

Upon discharge through the die, the hot, plastic extrudate expands rapidly with loss of moisture and heat because of sudden decrease in pressure. After expansion cooling, and drying, the extruded product develops a rigid structure and maintains a porous texture.

Advantages of food extrusion are versatility, high productivity, low cost, product shapes, high product quality, energy efficiency, production of new foods, and no effluents or waste.

<sarcasm> This is what I look for in my food. </sarcasm>


So, in no particular order, I present...

• chicken nuggets
• chicken patties, crispy or spicy and crispy

But is it free range extrudate?

• cookies

Like grandma used to make

• cheese puffs
• cocoa puffs

• Fiber One
• pasta

• Froot Loops
• kibbles (and bits?)
• Play-Doh

• churros
• Slim Jims

I cannot say that extruded foods are bad merely because they are extruded; I can extrude my own sausage at home, and the wife even extruded some cream cheese as part of our wedding reception appetizers. But that's about it...

Extruded food class... DISMISSED!

21 Days to better health and a better body

Note: I don't usually sell you on stuff, but I really believe in this guy and his books. What I've learned by following this "primal lifestyle" has truly changed my life for the better. Please read this, and consider changing your life for the better. It's not hard to do if you want it. 

21 days...

Do you have mysterious ailments, migranes, weird twitches, blood sugar "issues," some sort of "syndrome," embarrassing gurgles in your "tummy," cholesterol issues, poop problems, or eyes that water even when you're not watching The Notebook?

Are you overweight? Do you want to lose fat, be stronger, leaner, have muscles that are more toned. ...maybe even get long and lean? Come on, you know you do. Admit it.

Have you tried to diet before? Counting calories? Weighing food? Points? Calories are delicious, but what does a macro taste like, anyway?

Have you been considering eating healthier. Maybe more like our own ancestors ate? ...back in the days of yore? This could be the perfect book for you, at the perfect time!

I'm not going to say that this book is a cure all, a blessing, or magic. Far be it. It's not. But, the modern diet and lifestyle is not doing any of us any favors. This book doesn't ask you to live like your ancestors, just to learn from them.

The Primal Blueprint 21-Day Total Body Transformation

I've long been a fan of Mark Sisson's Primal Blueprint, which is one of the most reasonable, logical and well laid out plans for good health and, of course, fat loss. I've been eating "primally" for years now, and I continue to healthy and fit, not to mention toned, long, and lean! Easily, I might add.

In case you've never seen my "before" pics, take a gander!

At the beach in '03. I'm the one with the sweaty shirt

My friend Chris and me (w/the big ears) in Portland, July '11

Living "primally" has not only allowed me to keep my weight off, but also to put on pounds of muscle without gaining all that fat back. I'm leaner now at 200lbs than when I was 165, after losing weight by jogging, eating low fat, and counting calories!

Is it a paleo diet? Sort of, but don't let that scare you. A huge part of the success of Mark's Primal Blueprint is the delicious food and his 80/20 guidelines that still let you eat your favorites sometimes.

You've heard of an 80/20 rule before, right? 80% of the money is earned by only 20% of the people? Things like that. In this case, it's eat right 80% of the time, and relax a bit for the other 20%.

That's a relief, isn't it? Is 80% all that hard? No, in school 80% was like a B. As your dad probably told you "you just phoned it in." That was school, but here, good job! It's not all or nothing, this is real life, not  the end of your life. It's living in the real world, not school prison. With the Primal Blueprint, you are striving to be the best you can be (or at least better than you are now!).

The book

The Primal Blueprint 21-Day Total Body Transformation: A step-by-step, gene reprogramming action plan

About the book – I will paraphrase, which means I toned down the rhetoric (a bit), from the book's description:

"The 21-Day Total Body Transformation is a practical, action-oriented guide for how to eat, exercise and live Primally – a step-by-step, “cut to the chase” resource to make a smooth and quick transition into a Primal lifestyle. In it Mark tells you exactly what to do every day for 21 days to take control of your health for the rest of your life.

8 Key Concepts, 5 Action Items, and a lively 21-Day Challenge of daily endeavors in the areas of Diet, Exercise, and Lifestyle – with corresponding journal exercises. If you can spare an hour a day for just 21 days, you might just transform your life with this guidebook.

If you are new to the Paleo Primal scene, this book is one-stop shopping for all you need to know to enjoy the most life-altering benefits of living Primally within 21 days."

But Roland, I'll never finish the book, and I can feel myself giving up even as I read this blog post

Not. So. Fast...

That's happened to me, too. In fact, I'm looking at a recent popular diet book, right now, that's 250+ pages. You don't get to "start" getting better until  about page 210. That's when it tells you what to do. If you're like I was, that book was getting covered up with old fast food wrappers on the floor of my car long before I got to page 50, much less 210!

I asked Mark Sisson about just this issue (I didn't mention the fast food wrappers, so shhhh...)

Mark,

Does the book help someone start on the day they get the book? Many books have to be at least mostly read before you know how to get going. Is there a “quick start” section that lets them get going NOW and then continue reading?

and Mark responded...

Roland,

The point of this book is to get someone started right away. There is indeed a “quick start” section and all the tools to begin going Primal the day you receive the book. Thanks!

A guide book, not a text book

The 21-Day Total Body Transformation is a practical, action-oriented guide for how to eat, exercise and live "Primally" – a step-by-step, “cut to the chase” resource to make a smooth and quick transition into a more ancestral or Primal lifestyle. In it Mark tells you exactly what to do every day for 21 days to take control of your health for the rest of your life; 8 Key Concepts, 5 Action Items, and a lively 21-Day Challenge of daily endeavors in the areas of Diet, Exercise, and Lifestyle – with corresponding journal exercises (for you emos).

If you can spare an hour a day for just 21 days, you might just transform your life with this guidebook.


But wait, there's more!

Free Gift! Yes, all gifts are free, but this is "gift with purchase." If you purchase the paperback version of The Primal Blueprint 21-Day Total Body Transformation by Monday, October 24th you can get a free 130 page ebook of tips and tricks, motivation and inspiration, and how-tos from hundreds of people who've already gone through Mark's plan. Email your Amazon shipping confirmation to 1book@primalblueprint.com and receive your "thank you" ebook in your inbox. So, in addition to the 21 day book itself, you'll have hundreds of "coaches" to guide you through!

BTW, if you also buy The Notebook in the same order, I think you'll get Free Super Saver Shipping from Amazon! Now that is a sweet deal!


...and in conclusion.

If you have any questions, please ask in the comments or shoot me an email.

Before I let you go, I want to address a few concerns that I hear over and over again. Let my commentary, below, put your mind at rest...

I don't like to be hungry AND without my precious bread

Who does like to be hungry? You may have heard of a paleo-style diet before, which basically means that most of the time you have to eat a steak or some chicken, or a beef patty instead of a burger, and have vegetables instead of fries. I know it sounds like it sucks, but it's actually pretty cool. Did I say you have to eat a tiny little serving? No! It's not like you're going to be hungry, as that's not the goal. Plus, if you're hungry later, you can have another burger, later, just go bunless.  It's your health here, and it's only 21 days to see how you do?

Paleo with cheese, please.

Yes, unlike many paleo books or plans, "Primal" allows dairy, as long as you're not having dairy issues. Yes, I can pass on the bun, but passing on the cheese is tougher. One cheeseburger, please, hold the bun.

This is not "all or nothing"

A paleo diet can feel restrictive on paper, and googling it will turn up paleo advocates that tell you to be perfect or don't play at all. That's not this. This is The Primal Blueprint! Remember the 80/20 rule that I told you about?

Be awesome. Be Primal.

It's Primal!

Doesn't it just sound awesome?

Primal. Is. Awesome.

Again, if you have any questions, please ask in the comments or shoot me an email and I'll try to help you out!

Marx Foods Random Blogger Contest - Slow braised chili con carne

I'm happy to be playing in the latest Marx Foods blogging/cooking contest!

A few weeks ago, I got my package of random items in the mail; coconut sugar, cannellini beans, black trumpet mushrooms, guajillo chilis, and chilis japones. To accept the challenge, you pick at least two of the ingredients, add your own, and create!

I decided to make chili, put put a different spin on it. I like my chili one way (with veggies), my son likes it his (with beans), and my daughter likes it hers (with hominy). So, my chili is merely chili con carne, or chili with meat. ...and each of us will do with it what we will.

The meat is simply braised - either in your slow cooker, a dutch oven, or heavy bottomed pot. It uses thinly sliced meat that shortens the cooking time and leaves it extra tender. It looks good arranged on the plate, too.

The sauce is a simple chili puree, it would normally be stirred into the chili, but drizzled on top, it looks great!

Slow braised chili con carne

Serves 6-8 people

Ingredients

Cannellini beans

1 lb cannellini beans
1/2 tsp baking soda
water
1 tsp salt
water



Chili
2 pounds boneless cross rib roast
1/4 lb salt pork or bacon, chopped
1 tbsp bacon fat, olive oil, or coconut oil
1 large onion, chopped
6 cloves garlic, minced
water to cover meat
1 tbsp cumin, ground
2 tbsp paprika

Chili puree

6-9 chili japones
2 chili guajillo
6 chili california
salt to taste
water

Directions


Beans

Soak the cannellini beans overnight in water and baking soda. Drain and rinse.

Put the beans in a covered pot and cover with water. Bring to a low simmer and stir in the salt. Simmer for 1-3 hours until just tender. Don't overcook, so check periodically and remove from heat when done.



Chili con carne

Slice the meat into two long pieces, then across into thin slices.

Brown the salt pork or bacon in a large skillet, dutch oven, or heavy bottomed pot. Remove to a bowl or your slow cooker.

In small batches, lightly brown the beef, removing the browned slices to the bowl or slow cooker.

Add the oil to the pan, then the onions, cooking until translucent and lightly browned. Stir in the garlic and cook until fragrant. If cooking in the pot or dutch oven, immediately add water so that the garlic doesn't burn, otherwise remove the onion mixture to the slow cooker. Pour in just enough water to cover the meat.

Sprinkle with cumin and paprika and lightly stir. Cover and simmer for 1-3 hours, until just tender.

Meanwhile, make the chili puree.


Chili puree

Tear or cut the woody stems from the chili and shake any loose seeds out. Place in a covered pot and cover with water. Bring to a boil and allow them to simmer for 20 minutes, then let them cool.

Blend the cooled chilis in a blender, and pour them into a strainer over a large bowl.

Using a spoon or spatula, stir and push the mash around until the puree is in the bowl and all you have is mash left in the strainer.

Salt the puree to taste.

Arrange slices of chili con carne down the center of a plate. Use a slotted spoon to add the beans alongside the meat. Serve with some simple sauteed or steamed vegetables, like the summer squash pictured at the top, or maybe some grilled pumpkin and chopped salad.

Drizzle the chili puree over the meat before serving.

I hope you enjoy my simple twist on chili con carne!

Training update, one week out

One Hour Long Cycle

I'm nervous about next Saturday because my hands are hurting.

It was my own fault. I didn't follow my #1 rule of training.

Training is preparation for the event, not an event in and of itself.

Of course, there's also rule #2.

Don't get hurt in training and suffer in the event.

I was working on completing 40 minutes straight, and between the sweat on my hands and bad form, I ended up tearing the skin on my pinky finger. Even weeks later, it hasn't recovered. To compensate for this, my form has changed, and that's caused calluses to form in bad places. What can you do?

My 2011 OHLC Goal of using my new 24kg kettlebell has been ditched, and I'm going with last year's weight of 20kg. Last year I did 6 reps per minute until I just couldn't keep it up (50 something minutes in). I dropped down to 4rpm, then "sprinted" at the end. I lost count, but again, what can you do? I think it was about 340 reps.

I'll be happy to finish again, this year. I plan to finish. I will finish.

Since last week, I've dropped all kettlebell work with "drops," so that means Cleans, Snatches, and actual Long Cycle have to wait until after next Saturday's event. I will continue to do my conditioning work, including complexes of swings and jerks for very long durations (50 minutes, earlier this week), but I can't risk the hands this close to the 22nd. Roland is sad.


The bulk

On a positive note, I've finally reached 200lbs again. I will continue to eat up for another week or two, then decide whether to maintain a while, or lean out just a bit. I have put on a little fat, but really not much.

I dragged out my rusty dumbbell so I don't have to rely on the gym for a while. I can concentrate on what I need to do right now, and regroup on a new program after next weekend.

The Garage Trifecta Circuit

• One Arm Dumbbell Floor Press, one 75lb, 3x5 - each side
• Pullups, 3x5 - fingertip on beam, chest to the beam
• KB Front Squats, two 24kg, 3x5

My chalk trail from the Waiter's Walks

Indoor/Outdoor Circuit

• KB RDLs, two 24kg, 3x20
• KB Waiter's Walk, one 24kg, 3 walks of 50meters - each side
• TRX Rows, 11, 10, 9
• KB Pushups, 20, 18, 15 - nothing special about the kettlebell part, but pushups on the handles give you a deeper bottom position and more stretch

Done!


...and in conclusion

The past few months, I've been trying to train hard. I don't train too much, but when I do, I try to be smart and really put my all into it.

Hold your monitor up to a mirror to read my shirt

I'm stronger, bigger, and leaner than I have been in years. I now have to learn to pull back before getting hurt. I hate learning...

Roland is happy.

Shopping the perimeter is no longer enough

For years, we've been advised to shop the outside areas of the supermarket, for that is where you will find the produce, meat, and dairy. No longer.

My local stores have remodeled. We must now zig-zag in and out of the dangerous "center of the store" to get what we need; the produce is in the center, meat at the back, dairy in a center aisle near the salty snacks, beer and wine are found chillin' on the outskirts (right next to the pharmacy in fact), the cheese isn't even with the rest of the dairy, but placed near the deli meats and olive bar, which are uncomfortably close to the cake (mmm... cake). It's not enough that they've pushed you into the interior, but they arranged the layout to force you to march through nutritional minefields to get at the healthy and natural foods that you came to the store to buy.

Have they adapted over time to overcome our new tendency to avoid their inner aisles and their high profit (and high calorie/low nutrition) foods? Are our stores evolving, or is it the intelligent design of the Marketing Department up at HQ? Someone's in charge up there, cuz this doesn't just happen!

...and they are not alone... Farmer's Markets have the image of healthy and fresh foods, but this is not all that they sell.

In addition to the fruits, vegetables, and fresh local meat and seafood, they also have corn oil based tamales, shortening flavored pie and pastries, popcorn popped in soybean oil, plus all sorts of juices, candies, and bottled things mislabeled as healthy because they use things like agave, honey, or even fructose syrup!

Making these "foods" is not enough; it's as if they use huge invisible fans to push their scents toward the "safe" areas of the market. Damn them. If only they sold gas masks, too.

Finally, the term "health food store" is now almost meaningless. While you can find healthier ingredients at Sprouts, Trader Joe's, Fresh & Easy, and Whole Foods, do not make the mistake of thinking that cookies and cereal are find because they are organic or sweetened with rice syrup. If it comes in a box or bag, it's most likely bad for you.

In the end, you can no longer rely on the old advice, which was "shop the perimeter of the supermarket." You now have to think for yourself.

When possible, shop for raw ingredients, not processed foods. Instead of thinking if a food is merely bad for you, also consider if that food is actually good for you. Food is your fuel, so fuel your body with food that's good quality and healthy, not fuel that makes you lethargic, sick, or overweight.

"Food is fuel. Continue the march" -- Captain Dale Dye, USMC

Catching up

on sleep!

I've been feeling tired and sluggish, lately. My urge (wish) is that it was too much training and not enough food, but when I look at my volume and intensity, plus the amount of dishes that I'm washing, I think not.

The harsh reality is that I was not sleeping enough.

At least I'm not alone!

That's harder to fix, even though it's the simple one. Most of us don't want to go to bed early. There are movies or tv to watch, facebook, girls on Skype that are 6,000 miles away in a timezone that's ten hours ahead, or that genius screenplay that your working on. ;)

When we do go to bed early, do we get up earlier to watch the DVR, check facebook, or work on that genius screenplay? Bad. That's not the fix.

Naps? When you're undersleeping at night, a nap's not going to fix that shit. It just helps you survive the day.

Having now spent the last 4-5 nights sleeping the right amounts, I'm feeling good again, despite the training volume. Yesterday, I was far more productive, even with less time awake. Amazing.

You should try it. What if you're so much more productive with less time awake that you actually get more accomplished? It will probably be better quality, too.

There's tons on the net about sleep, but if you're trying to lose fat, here's some info that shows that in addition to feeling better all around, more sleep will get you to your fat loss results faster and easier.

All About Sleep

Have a good day (and a good night's sleep)!

Training update, October 2011

Just a few weeks out from the One Hour Long Cycle and my hands are a little tired. A little bit shredded and a little bit too callused. Ouch.

This weekend, I have to hit 50 minutes straight, which I'm not exactly looking forward to. My hands aren't yet up to snuff from the last long training session. I've had to tape them up to hold down some blistered skin.

While my hands heal, I'm concentrating on pressing and squatting, pushups and pullups. I still get my swings in but even those hurt a bit more than I'd like.

My latest goals have been to gain muscle without too much fat, get ready for the OHLC, then look ahead to competing in the Long Cycle with two 24s on January 21st (I aim to hit 37 reps in ten minutes).

I haven't been pleased... I feel fatter than I'd like, although I'm close to my goal of 200lbs, but I've been 198 for almost two months. I need to eat more and get this done. Also, I'm anxious to do more double kettlebell work, but my hands are thrashed from my sweaty mistake in last week's One Hour training. Finally, I'm tired from training too much in general, but not enough in the areas where I want.

I need better clearer goals.

There are positives, however.

I just pressed a 24kg for ten good reps, then followed that up with two more sets of 10. I'm getting stronger and need to buy a 32.

I just did 20 good front squats with a 24kg, too. It took shoes with a heel. With bare feet or Chucks, I can do 15 and my back tires first.

Pride has held me back from using weightlifting shoes, despite the fact that many KB Sport competitors use them. But they use them to get into a good Kettlebell Sport rack position, which I don't need help with. I have the opposite problem and I feel like I'll topple over with heels when I'm in that position. But, I suppose I'll give them a shot, and competitions or not, I can work them into my regular training, too. I'll just have to make sure to do plenty of squats without them; all the goblet squats have helped my squat to get better, even though it's not perfect.

One consolation is that some Oly shoes look awesome.

I really like these, which I saw at last year's One Hour Long Cycle. I hope that dude is there again, so I can ask him about his shoes...