Balanced Bites Podcast: Episode #5

September 27, 2011

Balanced Bites Podcast

Episode #5

Announcements: Upcoming Practical Paleo Seminars in 2011
October 1, CrossFit Excel – Manteca, CA
November 12, CrossFit ACT – Saddle Brook, NJ

Dr. Oz on blast: Diane’s blog post on Dr. Oz’s article in Time Magazine. “Can Americans Trust Dr. Oz for Nutrition Advice? Only in Moderation.” [:53]

Paleo Magazine, talk our upcoming articles in the Sept/Oct issue [8:50]

#1: Stubborn belly fat. [12:45]
#2: Prioritizing Paleo choices/cheats. [27:10]
#3: Helping mom transition to Paleo, how bad is milk? Almond milk okay? [41:50]
#4: Nutrition for long/endurance bike rides [39:00]
We got cut a bit short this week due to some fuzzy cell service so we’ll try to pick up some extra questions in next week’s episode!

Note: The episodes are now available in iTunes as well and we’ll work on other feed services soon! Until then, the RSS feed link is available from the Blog Talk Radio page here. We’re using the “Notes” after each question to link to any relevant/additional information or items we mention in our responses on the podcast and say we’ll link to, but those are not anywhere near the extent of the answers we’re supplying… just so you’re clear on that!

#1 Stubborn belly fat.

Toni asks: “I have been Paleo since June 2010 and have had significant changes in my body since. Before Paleo I was taking 2000mg of Metformin a day to help regulate blood sugar. I have lost 20lbs and 3 pant sizes and have added 15lbs back of muscle. I usually eat 200-220g of protein, 25-50g of carbs and 60-70g of fat a day. I have tons of energy throughout the day and sleep 9-10 hours a night. My issue is I can not get rid of the stubborn belly fat. I have tried to roller coaster my calories meaning vary from day to day the total calorie intake. I strength train heavy 3 days a week so normally those are my higher calorie days 2500-2700 and try to do moderate cardio 1-2 times a week. I take slow long walks everyday with no avail to this belly fat. I’m 36 year old female, 6’1″, 220lb. Please help!! Thanks again can’t wait for the podcast.”

Notes: Nora Gedgaudas, “Primal Body, Primal Mind.”

#2: Prioritizing Paleo choices/cheats.

Harmony asks: “While it’s of course better for your health to eat Paleo 100% of the time, when that’s not realistic (for whatever the reason), what is the least harmful non-paleo food to have? Would you say for example that Dairy is less/more harmful than Wheat; and how does Sugar compare? It would be great if you could do a ranking of non-paleo foods so if forced to choose a non-paleo option I would know which direction to go (ie something with dairy vs. grains, or something with grains vs legumes, etc.). I know some of it will be based on individual body and the severity of reactions to particular items, but a general guideline would be great.
Looking forward to the podcast! Always love something educational on the bus ride to work. Thanks! Harmony”

Notes: Gluten Free Made Easy & Be a Gluten Detective! (PDF guide)

#3: Helping mom transition to Paleo, how bad is milk? Almond milk okay?

Stephanie asks: “I’m trying to help my mom make the transition to a paleo lifestyle. Her biggest challenge so far is milk. She loves it. It comforts her. But she also likes the taste of unsweetened almond milk. Is that an ok.substitute for milk? Does it need to be limited? Thanks for your insight!”

#4: Nutrition for long/endurance bike rides

Kathy asks: “What do you recommend as nutrition for endurance sports like long road bike or mountain bike rides?”

Notes: Energy stores in man (fat vs glycogen)

Listen to internet radio with balancedbites on Blog Talk Radio

Click here to submit questions.

Cheers!
Diane & Liz

About the author

Diane Sanfilippo BS, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach is a New Jersey-based Holistic & Paleo Nutritionist serving clients locally and beyond (US & international) via phone, Skype consultations and nutrition seminars nationwide. Author of “Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle.” Creator of The 21-Day Sugar Detox, a program designed to help you bust sugar and carb cravings in 21 days with the help and support of a community who is all in it together! Co-host of The Balanced Bites Podcast, a weekly radio show about all things health and nutrition.

7 Comments

Kristin says:
September 28, 2011 at 11:40 am

Great podcast. I just wanted to address something said about the woman having trouble losing belly fat. She’s currently eating 1 gram of protein per pound of body weight, but even if one buys into that particular concept, she is calculating it incorrectly. The formula is 1 gram of protein per pound of *lean* body weight, not total body weight.

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- Diane Sanfilippo says:
  September 28, 2011 at 11:59 am
  
  Good point Kristin. The calculation can be done either way really, but it’s also good to keep the lean body weight as a goal OR a total goal weight as a goal for the 1g/1lb… so, either way, as we said, dropping the protein is probably a good idea
  
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Bailey says:
September 29, 2011 at 1:18 pm

I would like to listen to this – where is the download link? I do not use iTunes – most sites offer a direct download link.

Thanks!

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- Diane Sanfilippo says:
  September 29, 2011 at 1:23 pm
  
  You can listen directly above by clicking- I don’t know if there’s another way to download it currently. We’ll look into it for future episodes. They’re always available via Blog Talk Radio as well.
  
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Lindsay Rodkey says:
October 13, 2011 at 7:27 pm

I just got around to listening to this episode today, and I was surprised that Jamie Scott (www.thatpaleoguy.com) wasn’t given as a resource. When I started eating this way a little over a year ago, I was frustrated at the lack good information about cycling on a paleo diet with all of the answers coming down to “Eat more carbs, I guess.” Then I found Jamie sight, which is a mix of many paleo topics, including some very good ones on cycling. The big difference in his advice, is rather than trying to shove paleo nutrition into the paradigm of conventional cycling training, he takes a skeptical look at the whole system. He explores how a lower carb, high fat diet can actually cause positive training adaptations under the right training plan. I have been working with him since the spring and this has been my most successful season by far. Even if someone is not training for competition, I think this information would be useful to any cyclist who might want to evaluate how the frequency, duration, and intensity of their riding actually supports or doesn’t support their goals.

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RayDawg says:
October 15, 2011 at 7:29 am

Re: Almond milk. I made my own a couple of years back and didn’t know why, but when I used it, I felt awful. n=1 and all that, but I suspect that soaking overnight wasn’t enough to get rid of the anti-nutrients in the raw almonds, possibly phytate.

So if you go this route, make sure you do more than just soak it. Not sure what to offer, since I’m not willing to use it anymore. Perhaps the commercial ones cook it or pasteurize it, so I didn’t have a reaction those, nor to actual roasted almonds.

But since the commercial almond milks had other stuff in them such as sugars, and I had a reaction to the home made stuff, I didn’t revisit and went with coconut milk instead.

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Toni says:
November 9, 2011 at 12:53 pm

I just realized you answered my question! Thanks!! So to answer your questions about digestion I go most times once a day. Its usually med brown color smaller in size and sometimes med-hard texture. I don’t eat any grains or dairy. I have no kids and no stress from work, I have a pretty awesome stress free life. My original weight gain started in 2000 from a back injury and reached 330lbs. Since I have asked you this question my partner read the book Primal Body Primal Mind and have taken my protein intake to 75g a day, 30-50g of carbs and 65% of fat intake in my daily diet. I don’t count my calories anymore but just eat fat to satiety if still hungry. I have noticed my belly fat is shrinking but slowly. I have also started taking DLPA with awesome results with a positive attitude so I think the internal stresses I had have diminished a lot. Thanks again for your help any other suggestions from you I will try!

Toni

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