Perfecting Paleo is for everyone who has tried diets that just don’t work, has counted every calorie but still can’t lose those last ten pounds, and who wants to know how to create a diet and fitness program that works best for them. It doesn’t give you rules to follow—it gives you tools to figure out what foods and exercises work for you and your body.
With the perfect diet, we thrive. We are lean, energetic, and mentally and physically sharp. But there isn’t one perfect diet. Our bodies and goals vary, and so do the diets that best serve us. On the surface it’s simple. Eat real food: meats, vegetables, nuts, seeds, some starch, some fruit, no sugar. But the perfect diet is not 100% compliance with those guidelines. Rather, these simple rules are a starting point for optimal health. It is up to you to uncover the particulars that work for you.
This book is for you if you want to lose 50 pounds (or the last 10), optimize your health, or learn about cutting-edge tools to monitor your body. In these pages you will find an easy framework for understanding the body and practical tools to resolve issues with your weight and health.
You will find answers to questions such as
• Counting calories failed me; now what?
• I eat Paleo; why am I still fat?
• How do I lose these last 5 pounds?
• How do I eliminate cravings?
• What foods will most likely make me fat?
• Which exercise is best for my body?
|Publisher:||Victory Belt Publishing|
|Product dimensions:||5.90(w) x 8.90(h) x 1.00(d)|
About the Author
Ashley Tudor is a design strategist who has worked with Fortune 500 companies and small start-ups to tackle tough health-related issues such as creating dieting programs, designing strategies to help food companies fight obesity, conceiving new medical devices for primary care physicians, and developing online tools to help people use food as medicine.
Ashley advocates a Paleo or “real food” diet from quality sources. She is an avid outdoorsman, hunter, and field-to-table chef. She loves any excuse to get into the mountains, valleys, and fields, especially to search out her own food. She has won national awards for her easy, healthy, delicious recipes.
Living in the heart of Silicon Valley, Ashley seeks to apply new technologies to give people tools to take control of their health, avoid disease altogether, and work effectively with healthcare providers. She focuses on moving the dialogue beyond “calories in, calories out” and providing frameworks to help people engage with their health. She is an avid self-tracker and a member of the Quantified Self community.
Ashley is the author of Sweet Potato Power: Smart Carbs Paleo and Personalized. She has been a visiting lecturer at Stanford University, the Wharton School, and IDSA . She studied political economy and sociology at Dartmouth College and Oxford University. Ashley lives and works in San Francisco, California.
Table of Contents
Part I Smart Foods 11
Chapter 1 Designed for a Different World 13
Part II Stop Surviving, Start Thriving 23
Chapter 2 Food: Not All Calories are Created Equal 25
Chapter 3 Hormones: Managing the Body's Traffic Signals 50
Chapter 4 Inflammation: When Food Becomes Foe 66
Chapter 5 Activity: Moving and Fueling for Maximized Benefit 84
Part III Your Body, Your Rules 93
Chapter 6 A Step-By-Step Guide to Self-Monitoring 95
Recalibrating Your Carb-O-Meter: Counting Carbs to Reset Normal 105
Optimizing Carbs: Assessing How You Look, Feel, and Perform to Refine Carb Intake 108
Your Body's Response to Diet: End-of-Day Glucose Testing 119
Which Foods Will Make You Fat: Glucose Testing Response to Foods 121
Get off the Sugar Roller Coaster: Glucose Testing throughout the Day 123
Are Your Cells Still Listening?: Glucose Sensitivity Test 126
The Body's Glucose Tracker: HBA1C 130
Learning from Continual Glucose Monitoring: Dexcom Implant 133
Gaining Control of Your Appetite: Tracking the Important Hormonal Messenger Leptin 141
Interpreting Cholesterol Panels and Other Important Blood Work 144
How to Improve Your Cholesterol in Two Weeks Without Drugs 153
Learning from a Fat-Filled Diet: Experiments in Ketosis 156
Is Your Body Inflamed?: C-Reactive Protein 166
Identifying Problem Foods: Intolerance/Allergy Study 168
Is Your Body Stressed?: Daily Cortisol Pattern 171
Optimize Performance through Smart Recovery: Using Restwise to Get the Most Out of Training 173
Choosing the Activity that is Right for your Body: Cortisol Response to Exercise 180
Pull the Plug on Stress: Heart Rate Variability and The Emwave 185
Get on Top of Your Health: the Granddaddy of Blood Work, Wellnessfx 190
Part IV A Practical Guide for Your Personalized Diet 195
Chapter 7 Primal Meal Plans for a Modern World 197
Squeaky Clean Paleo 12-Day Meal Plan 199
Weight Loss 12-Day Meal Plan 202
Athletic Performance 12-Day Meal Plan 205
Ketogenic 12-Day Meal Plan 209
Chapter 8 Troubleshooting Your Gut: What to Do about Digestive Difficulties When Switching to Paleo 213
About the Author 247