A little over a week ago my husband came home from work talking about this "Primal Blueprint" lifestyle. I didn't pay much attention at first, but he kept sending me links and recipes. It's not really a diet...it's more of a whole lifestyle. Here's what Mark from
Mark's Daily Apple says is the blueprint for a Primal Lifestyle starting with the rules of living over 10,000 years ago.
1) Eat lots of animals, insects, and plants.
2) Move around at a slow pace.
3) Lift heavy things.
4) Run really fast every once in a while.
5) Get lots of sleep.
6) Play.
7) Get some sunlight every day.
8) Avoid trauma.
9) Avoid poisonous things.
10) Use your mind.
Sounds pretty basic, huh? But seriously that's what man did back in the day. Now how does this translate into today's world?
Here's how
Mark uses and describes it on his website:
1) Focus on quality sources of protein (all forms of meat, fowl, and fish), lots of colorful vegetables, some select fruits (mostly berries), and healthy fats (nuts, avocados, olive oil). Observe portion control (calorie distribution) week to week more than meal to meal.
Eliminate grains, sugars, trans- and hydrogenated fats from your diet.
2) Do some form of low level aerobic activity 2-5 hours a week, whether it is walking, hiking, easy bike riding, or swimming. Ideally, and when possible, find time to go barefoot or wear as little foot support as possible. Low-level activity is necessary (especially if you find yourself chained to a desk every day). The combined effect will be an increase in capillary perfusion, fat-burning and overall integration of muscle strength and flexibility.
3) Go to the gym and lift weights for 30-45 minutes, 2-3 times a week. Focus on movements that involve the entire body and in wide ranges of motion-not just on isolating body parts. Emulate the movements of our ancestors: jumping, squatting, lunging, pushing, pulling, twisting, etc. This will stimulate your genes to increase muscle strength and power, increase bone density, improve insulin sensitivity, stimulate growth hormone secretion, and consume stored body fat.
4) Do some form of intense of anaerobic sprint bursts several times a week. This could be as simple as six or eight short (or more) short sprints up a hill, on the grass, at the beach...or repeated intense sessions on a bicycle (stationary, road or mountain bike). These short bursts also increase HGH release.
5) Get plenty of quality sleep. Our lives are so hectic and full of things to do after the sun goes down that it's often difficult to get enough sleep. Yet sleep is one of the most important factors in maintaining good health, vibrant energy and a strong immune system.
6) Spend some time each week involved in active play. In addition to allowing you to apply your fitness to a real-life situation, play helps dissipate some of the negative effects of the chronic stress hormones you've been accumulating through the week.
7) Contrary to the "Common Wisdom" dispensed by dermatologists (who suggest you shun the sun), the Primal Blueprint would insist that you get some direct sunlight every day. Certainly not so much that you come close to burning, but definitely enough to prompt your body to make the all-important Vitamin D and to support the mood-lifting benefits. A slight tan is a good indicator that you have maintained adequate Vitamin D levels. Natural sunlight also has a powerful mood-elevation effect, which can enhance productivity at work and in inter-personal interactions.
8) Eliminate self-destructive behaviors. These concepts are self-evident to most people (wear seat belts, don't smoke or do drugs, don't dive into shallow water) yet so many of us live our lives oblivious to impending danger. Develop a keen sense of awareness of your surroundings.
9) Avoid exposure to chemical toxins in your food (pesticides, herbicides, chemicals, etc) and on your skin. But also try to avoid the hidden poisons in food like sugars, grains, processed foods, trans and hydrogenated fats, and mercury in certain fish.
10) Exercise your brain daily as your ancestors did. Be inventive, creative, and aware. If your work is not stimulating (or even if it is), and find time to read, write, play an instrument, and interact socially.
(
This list via Mark's Daily Apple)
Now in the food category this means you don't eat processed food---aka fast food or even normal items you get from the grocery store. He wants you to eat as close as to natural form as possible---organic, no hormones, grass-fed..etc. He also says that we absolutely should not eat grains especially WHEAT. This made a lot of sense to me when I think of how many people are gluten intolerant. He basically says that our bodies are not designed to process grains properly and that it ends up in excess fat. If you know anything about diabetes, you will find that these people have to limit their carb intake because it spikes their insulin. However, it is the intake of grains and processed carbs and not the natural ones in veggies and fruits.
I will write more on that topic later but here's Mark's
blog post about why grains are unhealthy.
Now my husband recently had a job schedule change where he is working 10 hour days. The most amazing proof to me is when my husband said by following this blueprint that he didn't "crash" or get tired even though he was up earlier and working longer. That's because grains can cause our blood sugar to spike and then crash causing that immediate "I need to eat now or else" feeling that we get. He would either have Greek yogurt or eggs with spinach in the morning and even at lunch time he wasn't starving.
He is by no means overweight, but he just wanted to feel and eat healthier.
I know this is long, but it's hard to explain this whole lifestyle without going to deep into it. I am going to continue to share our journey and let you know how it goes. What's crazy is a blog I recently started following:
A Table for Two where Allie and her family are actually doing this exact lifestyle! Her husband has lost 14 lbs in just a few months...and he is not even overweight. Please read
her story as she is much further into this journey than I am.
Ok now that was a long post! Tomorrow I will share two recipes that we have made by following this blueprint!
