So my mom's bloodwork came in, and her cholesterol is atrociously high by any metric. She acknowledges this, and would like to lose weight, something which she has struggled with for years. She expressed interest in paleo diet after my success with it. I'd like to give her a four-week introduction to paleo.
I made the following list as a simple guideline for her. Adherence is the goal, so it's not as strict as some would make an introductory diet. I'd like to hear if this is a reasonable goal, and what tweaks to make.
Her profile: in her mid-seventies, overweight (but not obese), willing and able to walk and swim for exercise. Is on psych and cholesterol medication. She's independent, lives with my dad.
Intro to Paleo for Sedentary Elders (v. 1.1 after input from Nance):
EXERCISE: Walk or swim for a comfortable distance at a pace which makes you breathe heavier, but you can still talk. Take breaks if necessary. Rest the following day. Walk or swim for longer time OR at a faster pace the next time around. [any other ideas to boil it down to basics?]
SLEEP as much as you want.
EAT ONLY WHEN YOU ARE HUNGRY!
EAT AS MUCH AS YOU WANT:
- Eggs [I know she won't overdo them]
- Olive oil, coconut oil, butter
- Honey, natural sweeteners
- Coffee, tea
EAT 2 SERVINGS FROM EACH OF THE FOLLOWING GROUPS ON REST DAYS, 3 ON WORKOUT DAYS (eg. on a training day eat a sweet potato, a banana, and chocolate. On an off-day eat a serving of white rice and nuts):
- GROUP 1: sweet potatoes, white rice
- GROUP 2: fruit, berries
- GROUP 3: nuts (but NO peanuts)
- GROUP 4: chocolate (at least 80% pure)
- Anything with gluten
- Anything which is not a whole food, ie. foods which are pre-prepared by the store or is a brand name (Chiquita bananas being the exception)
- Anything from a can, tub or a carton, including canned fruit, excluding tuna and salmon
- Milk, yoghurt
- Wheat, barley, corn, including any and all flours
- Seed oils, including rape
- Anything with soy in it, including soy sauce
asked byWisper (2957)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on December 22, 2011
at 10:13 PM
First, the goal is to get through the first week then you and your mom should talk about the "highs and lows" and agree on a plan for week 2.
EXERCISE: Walk at her comfortable pace until she starts to feel just a bit tired. Rest for 2 minutes, then turn back. Okay to stop and rest once or twice on the way back if needed. Rest the next day--recovery is slower if you're older.
SLEEP as much as you want, but limit any day-time naps to 30 minutes or less.
EAT AS MUCH AS YOU WANT:
Meat Fish Shellfish Vegetables Eggs [I know she won't overdo them] Coffee, tea, water USE SPARINGLY:
olive oil, coconut oil, butter, natural sweeteners EAT 2 SERVINGS FROM EACH OF THE FOLLOWING GROUPS ON REST DAYS, 3 ON WORKOUT DAYS (eg. on a training day eat a sweet potato, a banana, and chocolate. On an off-day eat a serving of white rice and nuts):
Answer to above: as she's starting at very sedentary, no pre-feeding or post-feeding is really needed. It's better to eat when you're hungry and eat what you want from approved foods.
GROUP 1: sweet potatoes, white rice GROUP 2: fruit, berries GROUP 3: nuts (but NO peanuts) GROUP 4: chocolate (at least 80% pure) DON'T EAT
Anything with gluten Anything which is not a whole food, ie. foods which are pre-prepared by the store or is a brand name (Chiquita bananas being the exception) Anything from a can, tub or a carton, except tuna and salmon Milk, yoghurt Wheat, barley, corn, including any and all flours Seed oils, including rape Anything with soy in it, including soy sauce Legumes Sugar
Answer: I eat full-fat yogurt and it's fine for me. While technically legumes, green beans and fresh peas or snow peas should be fine in moderate quantities.
She can browse my blog for older ancestral eaters and she may feel less alone.