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So Tuesday is Catherine’s day to share her wonderful wisdom with y’all (seems like I am a Texan today. Yee haa!).

I would suggest you leverage her experience when it comes to simple nutrition ideas that can have a dramatic impact for optimal health.I also want to help you frame this piece because many people read posts and assume they must do exactly the same.

Being Primal exists for one reason and one reason only. To help you use the greatest tool you have to lose weight. YOUR MIND!

So as you read the rules Catherine has set to guide her on her journey, understand that what she has is an eating philosophy or a set of rules that govern what is in play and what isn’t when it comes to what she puts in her body.

By clearly identifying what is in bounds and what is out of bounds, she is able to make better choices and decisions in times of chaos AND she has something to refer to when things start going awry.You might recall I referred to that as an “Eating Philosophy.” It’s no accident my friends that people who get results have a clearly articulated system in place that guides them.

And it’s no accident that people who continue to struggle don’t.

Steal from Catherine’s ideas. Steal from mine. But create something that frames your journey and helps you make decisions.

Here is my pal Catherine. Deano---out!

10 simple rules to guide your eating

Eating can be so complicated these days. And if you follow (or try to follow) the information you see in magazines, mainstream news, and the latest fad diet book, you can become totally confused. So confused, that often you lose your focus and give up entirely.

I’ve been there. In the 30 years or so that I have studied diet and nutrition, I’ve followed and studied a lot of information–and MIS-information. And using my medical knowledge and myself as a guinea pig, I’ve found what works. And I want to share that with you.

Simplify things. Specifically, simplify your life and your diet.

Here’s what I have learned over the years that really and truly works:

1. Follow a diet that your ancient ancestors ate–eat unrefined, unprocessed foods with ONE ingredient, as much as possible. Eat simply.

2. Keep Blood Sugar Levels Stable, by minimizing or avoiding all grains (especially processed wheat and corn), and anything containing sugar, including fructose, honey, and other forms of sugar, as well as artificial sweeteners.

3. Avoid packaged, processed foods. They most certainly contain starchy processed grains, artificial ingredients and sugar.

4. Eat plenty of healthy fats and oils, including the saturated fats in butter, coconut oil and (organic and naturally raised) animal fats, including red meat and whole eggs. Embrace the fats in nuts of all kinds, avocados and olive oils. Eat fat that is naturally occurring, not processed.

5. Avoid unnatural oils such as canola oil, soy oil, corn oil, sunflower and safflower oils. These oils are high in omega 6 fatty acids and add to inflammation, body fat and disease.

6. Get plenty of animal protein in your diet. Animal protein is complete and usable protein and is very important in vital nutrients and important to your health–and vital for athletes for muscle recovery and strength.  Getting enough protein will satisfy your appetite and helps you stay full longer, as well as help keeping your blood sugar stable. We need meat to stay healthy.

7. Eat only NATURALLY raised protein such as grass fed beef, free range chicken and eggs, wild caught fish and grass fed (unpasteurized if possible) dairy. These meats are far healthier than regular commercially raised meats, have more nutrients, have healthier fats in them and taste superior.

8.  Give your body the nutrition it needs with REAL food and your hunger will adjust. Eat large amounts of fresh vegetables–organic and local, if at all possible and a small amount of fresh fruit along with healthy protein and fats.

9. Pay attention to omega 3 fats versus omega 6 fats. Omega 3 fats are those that occur in naturally raised meats (grass fed/free range), wild caught fish and organic free range eggs. Omega 6 fats are those fats that come from grains, animals raised on grains, and processed ‘vegetable’ oils such as corn, soy, safflower, sunflower, cottonseed, and canola oils. You need about 2-3x more omega 3 fats compared to omega 6 fats.

10. Beware of liquid sugar in drinks including fruit juice (even 100% fruit juices), sweetened drinks such as sweet tea, soda, sports drinks, and alcoholic beverages.

Bonus (not related to eating)

11. Get out in the sunshine as much as possible, and every day if you can. Even if it’s just a few minutes around noon, it’s better than none. The vitamin D you get from real sunshine will help your mood, protect your immune system and is vital for your overall wellbeing.

12. Exercise on a regular basis–at 3-4 times a week, or more. Do it with a friend, it helps you stick to your plan better and is much more enjoyable.

There you have it. This is what I follow on a day-to-day basis.

I feel better now than I ever have. My mind is sharp and clear, my energy is high, and my weight stays exactly where I want it to stay.

So what can you start incorporating into your life so you can begin to reap amazing results?

Just remember that as your physical body changes for the better, so too does your mind and emotional health.

Brains and bodies both function at their optimal best on healthy food.

Take care and stay healthy and lean!

-Cat

Got a question for Catherine? Leave it below and she will look to address it in upcoming posts.