Perfecting Paleo: Personalize Your Diet Rules: Ancient Wisdom Meets Self-Testing

Perfecting Paleo: Personalize Your Diet Rules: Ancient Wisdom Meets Self-Testing

by Ashley Tudor

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Overview

Perfecting Paleo: Personalize Your Diet Rules: Ancient Wisdom Meets Self-Testing by Ashley Tudor

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?

Product Details

ISBN-13: 9781936608263
Publisher: Victory Belt Publishing
Publication date: 04/01/2014
Pages: 208
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

Acknowledgments 7

Introduction 9

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

Bibliography 234

About the Author 247

Index 249

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