Coffee matters

As anyone who's followed the other post in this blog will know, I'm starting every day with a cup of Bulletproof Coffee...well, not quite. BP Coffee maybe excellent but I'm too frugal to pay that much for a bag of it.

I originally tried this one :- http://www.grumpymule.co.uk/shop/coffees/central-american/guatemala-pocola-school-project It was a single estate coffee produced using the same methods and in similar conditions to BP Coffee...at a third of the price. It was a risk that it would contain the mycotoxins that Dave Asprey talks about in his blog but fortunately this hasn't been the case. It remains the finest cup of coffee I've ever drunk. When that ran out I tried the free bag of another coffee that was supplied with my order, now this isn't a bad coffee but it isn't anywhere near as good. I feel like there may be a mycotoxin issue with this one. I do get jittery and it tastes somewhat bitter in comparison. So I'll be ordering the original one again...and with the money saved purchasing that over BP Coffee it gives me cash to spend on supplements...or butter!

Another think I've found to improve the coffee is Coconut Oil. I've tried it with a Tbsp of MCT Oil instead but I find adding just a little Coconut oil gives it a great flavour....vanilla works well, too.

So for those of you trying this, keep it going...I'm seeing myself that it's worth it and if you are giving it a go, please leave a comment here and tell us all how you're finding it.

Sorry for the break in posting

My  apologies, it's been...ooh, days since my last post. Unfortunately, I've been very busy with a degree course I recently started but I thought I'd fill you in with the only downside I've encountered since starting this diet. Over the past few days I've noticed something...none of my clothes are fitting me now! I've had to buy a smaller belt to stop my jeans from falling down around my arse and all my shirts and t-shirts are way too baggy...I look like an extra in some film about 90's Madchester. And the inches seem to be coming off quicker than even the weight. This may be because the Bulletproof Diet reduces inflammation in your body, thus removing glycogen and retained water weight...as well as fat. So I now have the expense of buying a new wardrobe....Every silver lining has a cloud...but it's a tax I'm prepared to pay.

Two pieces of great news

I found out two things yesterday that I simply had to share with you.

Firstly, this Paleo/Bulletproof dietary plan I've been on for nearly three weeks now. If you read my earlier 'tale of the tape' post you will know that I d lost about 9lbs in weight and also made a reduction in my body measurements,..but numbers can be a bit abstract. Well yesterday I saw the most encouraging demonstration of it's effectiveness. I went to put on a shirt I've worn only once about a month ago. Now this shirt wasn't tight but it didn't leave a great deal to spare at the time. However, when I tried it yesterday it felt baggy..so baggy I had to change out of it for something smaller as I felt ridiculous in it. It's an amazing motivator and shows what can be achieved by just removing wheat, potatoes and sugar from your diet. May all who try it have similar success.

The second great thing I turned up is pertinant to UK readers. You know how I've been banging on about Grassfed meat and it's health benefits, from it's higher proportion of Omega-3's, Vitamin K2 (Not present in grainfed meat) and other key nutrients. Well it turns out that it's far easier to source in the UK than I expected. I was already confident in our Lamb which is grass and pasture fed on mountains and hillsides but it turns out our Beef is largely the same. Almost all our Cattle is totally grassfed (apart from winter when most farms use Hay/Silage for feeding). We simply don't have the grainfed problem that North America has. Ironically, it's only our dairy farms that really seem to use a lot of grain (mainly to keep production up I suspect). So Paleo dieters of Britain rejoice. I would still recommend that you purchase Organic meat wherever possible because it means the animal was most unlikely to have been given any antibiotics and definitely didn't receive ay GM-modified feeds and also the quality and purity of the soil in the fields they grazed on is maintained as pesticides are not used and the grasses are allowed to grow and the animals feed as nature intended.

Also, being in Wales does mean I have access to some of the very finest meat in the UK. Welsh mountain Lamb or Mutton is truly the best in the world and I'd rate beef from Welsh Black cattle to be even tastier than Aberdeen Angus. Maybe it's the quality of the grass here. But hopefully for those people in the UK it's a relief to know that our homegrown produce is that good. So buy British (or Irish, as their standards are also high in the grassfed counts) and enjoy quality real food.

Butter - A superfood!

I've told you in several earlier posts about the importance of butter on this diet plan. I could understand that some of you may be skeptical..but here's an interesting webpage (hat-tip to Dave Asprey for tweeting it) on exactly why it's so good for you. Now throw that margarine in the bin once and for all!

http://www.draxe.com/top-8-health-benefits-of-butter/

Tale of the tape (Part 1)

Ok, it's been nearly two weeks since I started this eating programme. It's been going well, I haven't had the hunger pangs most diets can leave you with (Bulletproof Coffee is ridiculously filling), my energy levels seem to have had a slight increase and it's been quite an easy plan to stick to....see my recipe posts for ideas of great meals you can eat while doing this. Other than one day where I had a few beers I've been careful to avoid redzone food and drinks. By sticking to th Intermittant fasting schedule I have hopefully maximised my time in a Ketogenic state.The combination of supplements I've been taking seem to have been helpful, my hair and finger nails seem to be growing thicker and healthier (Am I going to dodge the bullet of baldness?!?), I'm sleeping better, a receding gum problem I had has gone and my teeth seem to be accumulating less plaque build up, Rob jr seems to have gone into overdrive....But the most important thing is....is it working. So we'll go back to my initial measurements and see if there's been any changes.

Original measurements :- taken on 25th September 2012

•  Age 33 
• Height 6’2″ 
• Weight 334 lbs 
• Neck 21″ 
• Chest 58″ 
• Waist 46″ 

Current measurements

• Age 33 (no change)
• Height 6'2" (no change)
• Weight 325 lbs (9 lb loss, -2.7% from intial measurement)
• Neck 21" (No change)
• Chest 56.5" (1.5" loss, -2.6% from intial measurement)
• Waist 45" (1" loss, -2.2% from initial measurement)

So it turns out I have lost both weight and diameter. I'm pleased with the progress but know that some of this may be water loss so will not get too excited. I'll continue and keep upating this to track my progress. As weight and body composition can fluctuate on a daily basis what I will do is update these measurements at a fixed time each month. So my next update will be on or around the 25th October and then will do that around the same time each month.

 If you're trying this plan as well I'd advise you to do something similar so you can chart your progress, it is pointless tracking your progress daily, those days where you lose nothing or even gain weight will only cause you stress...and stress can also reduce your potential weightloss too!

Athleat meats

As promised in one of my first posts I'd post up a reply from Athleat with regard to their meat products. Here's what they sent back :-

Hi Robert,

Apologies for the delay getting back to you.

All our products are either grassfed, or with a naturally pastured/foraging diet etc. From time to time we may offer a product that is not, but this is rare, and usually only when stocks are low, or there is a seasonal product that is not available.

If you would like to place an order to test us out then please feel free! I am certain that you would not be disappointed. You could of course include us in your blog too if you wished.

Thanks 

 

Stuart - Athleat Team

So with that info I'm happy to recommend them to you. If you're in the UK and looking for a good online source for your grassfed meat needs visit Athleat for high quality, grassfed/forage based meats.

You never know, maybe I can haggle half an unaged cow out of them to stick in my chest freezer  for pimping their wares, it seems only fair!

Recipe: Steak w/Hollondaise sauce

One of the great things about eating a Paleo/Bulletproof diet is that you get to eat some utterly delicious food. This one's so good I'd recommend it even if you're not following these diet plans. I had it earlier and it was utterly sublime! It's really simple to make too. I like to serve it with asparagus (another favourite partner of hollondaise sauce.


Ingredients

1 8-12 Oz Grassfed Sirlion Steak (New York Strip for you US readers) The size depends on your appetite
2/3 pack of Grassfed  Butter
4 egg yolks (free range, pastured eggs)
1 Lemon
A bunch of Asparagus Spears
Salt
Cumin
Turmeric
(Note...with the spices if you haven't just bought them fresh make sure they're kept at all times in an airtight container kept in a cool, dry place otherwise they can develop mould surprisingly quickly)

Method

• First off, Put your oven on at Gas Mark 2 (300° F, 150°C)
• Place half a packet of butter in a pan and melt on a low heat. 
• Take off heat to cool when comlpetely melted.
• Chop the stalk ends off your asparagus spears
• Place the asparagus on a baking tray, sprinkle with salt and place into the oven for 15 minutes
• On a small plate mix 1 tsp each of cumin and turmeric with 2 tsp salt.
• Season your  Steak by rubbing it on both sides into this mixture.
• In a cast iron pan place your remaining butter and allow the pan to heat up.
• When the pan is hot enough place in your steak.
• Cook it on a moderate heat for around 2 minutes each side for rare, slightly longer for medium rare.
• Once steak is done place it on a warm plate and cover in foil to rest 

Now onto the Hollondaise! Don't worry, this is far simpler than the classic drip'pour' method and it's never gone wrong.

• On top of a pan of boiling water sit a glass bowl. The bottom should not be touching the water.
• Place 4 egg yolks, juice from 1 whole lemon in the bowl. Whisk.
• Sprinkle in some salt. I like to use Maldon sea salt.
• Pour in your clarified butter  (be careful tnot to pour in the milk solids, just the clear yellow butterfat).
• Keep whisking over the heat until cooked, it won't split!
• It's done once your whisk starts to leave a trail in the sauce.
• Take the bowl off the heat. Taste for seasoning, add more salt if necessary.
• If you're feeling fancy, chop up some fresh tarragon and whisk in the sauce to make Bearnaise.

Now it's time to check your asparagus. If it's al dente, it's done. Plate up time!

• Remove the foil from your steak, it should have retained most of it's juices. Place on your serving plate.
• Drain any juices that have left the steak into your sauce and stir. (It's more flavour!)
• Put your asparagus on the plate with the steak.
• Sauce Time! You can pour it over the steak and  asparagus or keep it in a little pot for dipping, the choice is yours!

Now all that's left is to eat and enjoy it. And in my case explain to my 6 year old niece that I wasn't putting custard on my steak!

Try it and see what you think...and once the party in your mouth has subsided leave a comment!

Exercise - Let's make it more effective Pt2

In my previous post on exercise I explained how the traditional ideas of cardiovascular exercise had proven successful. I had flogged myself to death on elliptical walkers and treadmills for scant reward. Bur after googling I think I've found ideas that might help me to achieve fat burning nirvana.

So running for an hour on a treadmill is out. What I'm going to be doing is short, high intensity exercises. This is to increase my muscle mass...not to bodybuild, but to increase my BMR ( base metabolic rate) and aid fatburning. I will be concentrating on compound exercises (targetting more than one muscle at once) around the major muscle groups. If you don't have access to a gym or freeweights then use your own body as resistance. This is a list for those of us who are not gym bunnys.

Exercise 1

 Push-ups

I'm sorry, I know it's an exercise a lot of people hate or think they can't do...well if I can do them at my size so can you. They build chest, shoulders & arm muscles. Make sure you use a full range of motion: arms locked on the way up, nose against the floor on the way down (or chest if you're bulky enough). Put your knees on the floor if you can’t do one push-up. Switch to regular push-ups when this gets easy. Do them to the point of failure. Rest for 2 minutes. Repeat. (You'll probably do less the 2nd time...that's if you managed more than one!)

Exercise 2

Squats. 

This will build up your leg muscles and your glutes. Put your hands behind your head & bend through your knees. Keep your heels on the floor, push your knees out, look forward & squeeze your glutes on the way up. Stretch your hamstrings 3 times a week if you can’t squat lower than parallel. Again, do them to the point of failure, it probably won't take that long. Again, 2 minutes rest then repeat.
  
That's It!

For now, that's it.  Do this a maximum of 3 times a week. You're trying to build yourself up, not break yourself. If you find yourself in severe pain then stop immediately. A fatigued ache is fine, anything more serious consult your doctor. Do not bother to do abdominal crunches or situps if you have a high bodyfat percentage...no-one is going to see your Abs until your bodyfat is at a very low level.

If you do have access to a gym then use this handy guide (again from the bulletproof exec.) Use fixed machines rather than free weights.. Do the following exercises at about 75-85% of your 1 rep maximum and perform each exercise to the point of failure (when your muscles physically can't do any more). Perform each movement in a slow, controlled fashion and remember to breathe. Only do this once every 7-14 days. Make sure you sleep well.

1. Seated Row
2. Chest Press
3. Pull Down
4. Overhead Press
5. Leg Press

 

Why real food is better for you

On previous posts I've gone over the types of foods that you should be eating. Well today I was emailed a link on just why these are good for you. I could rehash it all here for you but I think it would be far better to link you to it. It's an article written by a guy called Chris Kresser who has written many fine articles on diets, specifically those that are Paleo or variations there of. It's very informative, contains info from genuine scientific studies (it has graphs too!) and might make you think before you eat. What I think you'll get from this is how simple, not that expensive changes to your eating, will lead to very serious health benefits to you.

Once I rejig the blog here and put up a blogroll, Chris will be one of the first names on the list. Anyway, here's the Link.