Wednesday, April 13, 2011

Evolutionary Nutrition: 3 Ways to Always be Prepared

"By failing to prepare you are preparing to fail" 
                                                          - Benjamin Franklin 
Preparation is Key
I've learned from my own experience and observed dozens of times that preparation is key when you are adopting a new way of eating. I really emphasize the importance of this with the people I work with because I have seen it derail people so many times.

Here's what I'm talking about: You're starting an evolutionary diet and aren't quite familiar with the foods you're going to be eating. You end up stuck at school or work with nothing on hand and not quite sure how to improvise. You're starving and end up grabbing a pack of doritos or a piece of pizza. Not an optimal situation, so here's how you deal with it.

There's a couple options, depending on your preferences:

1. Intermittent Fasting:

Martin Berkhan (on the right) has pioneered this approach, it works very well. 

Intermittent fasting is a very effective method of eating for fat burning and has numerous health benefits as well. If you know you'll be somewhere with quality food options in a reasonable amount of time and you can distract yourself from being hungry, just wait till you have access to good food.

This method is extremely liberating because food is never a constraint on your activities. 

Worried about "starvation mode", "metabolic slow-down", or "burning muscle for energy"? Don't be- these ideas are myths developed by supplement and snack companies to get you to buy their products. The research actually suggests that intermittent fasting protects you from muscle loss and can increase your metabolism. 

2. Snacks
Having some snacks stored at work or in your backpack can be a lifesaver. Here are my favorites:
  • Hard boiled eggs
  • Jerky
  • Avocado
  • Sardines
  • Chopped veggies - carrots, celery
  • Dark chocolate
  • Olives
  • Stick of butter - Nibbling on butter fills you up quick. Some people don't like this.
  • Yogurt
  • Cheese
  • Nuts (in moderation!)
  • Fruit (in moderation and depending on your goals)
  • Lara Bars and Perfect Food Bars - not optimal but good enough. 

3. Tupperware Warrior
Your third option is to take some leftovers or make some food and throw it in a container and bring it with you. This is also ridiculously easy, but mildly annoying if you don't life bringing food containers with you.

These are my top snacks; tell me what yours are in the comments. 


  1. Greta great information and this is something new for me. I really agree with you about these three factors. Preparation in this way is always give positive effects.

  2. My snacking list is very similar to yours. On occasions when I know we'll be out of the house, I'll often make up some of these Paleo Muffins:

    They're very tasty and packed with good protein, fats, and a little bit of fruit. A great snack for a hike or outing.

  3. Great snack Robin - I'll have to try these next time I'm going out hiking. Looks delicious with some butter..

  4. Thanks for these nice and healthy advices; I am going to tell all these tips to my grandfather and my whole family also. Everyone should take good care about their health. Health is everything to human's life. :)

  5. Tyler- lovin' the stick of butter idea, "Some people don't like this" cracked me up. I could definitely see you doing that though... I know dairy isn't supposed to be so hot for you, but it was my understanding that higher fat-carb ratio slows intake and thus decreases blood sugar-level fluctuations. Correct me if I'm wrong, though- based on that, when I was bulking I'd take whole milk, drink a cup or two, and fill the empty space with pure cream... you get a ton of calories (mostly from fat), a bit of protein, and a reduced (ratio-wise) level of lactose. What do you think?

  6. Hey buddy great to hear from you-

    Dairy is actually pretty individual, if you're a northern european descendant, you can probably have plenty and be fine. Things like butter and cream are definitley beneficial, there's some really good stuff in dairy fat especially pastured butter. Your right on on all levels with mixing the cream and milk though.

    BTW, do you have skype? I'm living in Massachusetts now training at Cressey Performance. Let's chat it up so I can fill you in.

  7. Greta great information and this is something new for me. I agree with you on these three factors. Preparation of this type is always yield positive results.