Balanced Bites Podcast: Episode #1: Paleo Pocast, Still Hungry After Lunch, New to Paleo, Alternatives to Water & Weight Loss Stall

#2: Still hungry after lunch, what's missing?
Kim asks: OK I have a question (rather a few): 1. How much protein should I be eating? I find that I eat about 3-4oz at each meal.  2. I find that after eating lunch I am never satisfied. Should I up my protein or veggie consumption (or both)?   Elizabeth says: same issue as Kim. I am always hungry after lunch, but never after breakfast or dinner. Same proteins/fats. Also, what site or software do you use to track/log your food?

• Notes: www.fitday.com free to use on your computer (Free FitDay iPhone app), Tap & Track ($3.99 app), download a PDF food-log form

#3: New to Paleo: How much fruit? Milk & cheese?
Carmen asks: Which fruits can be included and how many daily? Are milk and cheese allowed? I need the whole information. Want to do it right and I am new here.

• Notes: Get great info on getting started and answers to a lot of FAQs in my eBook Practical Paleo Nutrition Guide: www.practicalpaleoguide.com
  BOOK! Practical Paleo available in stores and on Amazon.com

#4: Alternatives to water?
Corrie asks: Paleo-friendly alternative to water? Soda – out of the question; juices are loaded with sugar. Personally, I love water and aside from tea every once in awhile, it’s all I drink. However, I have a male friend who follows a Paleo lifestyle but he gets bored with water. Any suggestions?

• Notes: herbal teas, Traditional Medicinals is a good brand, I also like The Republic of Tea for fun flavors- check ingredients for gluten-containing items (barley can often be found in teas).

#5: Weight loss stall, why?
Miaja asks: I have been Paleo since January and have only lost 15 lbs. Most of that was lost within the first 2-3 months. I'm nowhere near my goal or even 1/2 way. What can be causing this?

Liz Wofle: HI everyone, I'm Liz Wolfe, sidekick to Diane Sanfilippo, of Balanced Bites, blog.balancedbites.com. And welcome to the inaugural Balanced Bites podcast. Let's start off with a little info about the master of Practical Paleo, Diane, you there?

Diane Sanfilippo: Hey, how are you?

Liz Wofle: Hey, good, how are you doing?

Diane Sanfilippo: Good. It's sunny and pretty cool here in San Francisco today, so I'm enjoying it.

Liz Wofle: Well, we're in the middle of a hurricane, so that's good.

Diane Sanfilippo: Yeah, we were -nobody really knows this yet, but we were having some technical difficulties getting the Internet up and working to even get this first thing going. So I'm excited that we're starting and just wanted to give people a little bit of background about you know why we wanted to start this podcast and a little bit about my background for those who don't know me or maybe are just kind of stumbling across this podcast for the first time. Then I'll tell you guys a little bit about how I came across Liz. So I want to start this podcast because I feel like there's a lot of information out there right now out in the nutrition, health, Paleo-oriented communities, and a lot of it might be very science-oriented, which is great. Someone like myself, Liz, a lot of other practitioners, you know, we're listening to these podcasts all the time and picking up a lot of information to share with our clients and those who ask us for information. But I think sometimes, from what I've heard from other people who do listen to these podcasts, a lot of the information can kind of either breeze right past them, little bit go over their heads, or it's not always as boiled down and practical to what they might be able to apply in their daily life. To that same effect, we have some other podcasters out there who are doing very, very practical stuff probably with a little bit less of the science and nutrition background as well, both of which I think are amazing and offer a great service to our community, but what Liz and I hope to do is kind of fill that niche in between, where we are sort of bringing the nutritionist perspective. We work with clients and giving you our practical but science based information. And at the same time, we hope in the very near future to have a short live segment at the end of each podcast, so that the people can call in with live questions, so that will be something that will be pretty different, and I actually think we have a question, too, from Bobby about what we're going to be doing on this podcast, so I'll get into it a little bit more later. So for those of you who may or may not be too familiar with some of my background and my story, I found this whole Paleo community actually through a Robb Wolf seminar, and I had already been a gluten free, dairy free, soy free for years before that, came into Crossfit probably a little over a year and a half ago, and you know, my first introduction with Paleo was Robb's seminar. So I don't really know who better to learn it from, but it just all made sense to me. It really clicked, and I was already about 90-95% there, so it really wasn't a huge change for me. And I had kind of come from an experience of maybe ten or so years of feeling very hypoglycemic, my blood sugar was all over the place, it really just-my diet wasn't working for me, even though I was pretty lean and appeared healthy, I didn't feel great. I used to carry granola bars with me all the time to make sure that I would not pass out essentially, and didn't really understand the entire situation with blood sugar regulation at the time. So I definitely feel more comfortable with all of that, and Paleo really helped me to kind of find the way, getting rid of all the dense carbohydrates I was eating. So kind of a mix between a Paleo, slightly lower carb approach. Though when I say lower carb, it just means in comparison to what Americans normally eat. It's not always particularly that low, but..So that's a little bit of my background. I'm sure we'll kind of get more into that as we progress through these podcasts and get to know each other a little bit better. But as far as my credentials go, I have an undergraduate degree from Syracuse University, slightly unrelated to nutrition, based in marketing and business, but went back to school for nutrition several years ago, started with the CHEK Institute, which is a holistic lifestyle coaching program, and that covers a lot of..

Liz Wofle: CHEK is awesome.

Diane Sanfilippo: Yeah, it's a really good program, and it covers a lot of different things from, you know, diet and lifestyle to obviously fitness and sleep, and everything that we've talked about within the community. And then I also decided to go back to another more intensive program at Bauman College, which some of you may have read about-a lot of these different programs that are out there and it was a two year program for me. It's now a fifteen month program, but it was separated into two levels. The first of which is called the Nutrition Educator certification and that was very heavily based on food, a little bit around some nutritional supplementation, but for the most part it's just based on food and how do you use food to help people feel better and heal. And then the second year was a much more intensive clinical study where we kind of went through all different types of conditions that people are dealing with on a regular basis and different nutritional therapies to kind of help with that. Food, supplements, herbs, a little bit of Chinese Medicine, very holistic perspective. And what's great about that school is that even in the model that they have for teaching around food, there were actually no grains, or legumes or dairy involved in the food model, so we had a section of starchy vegetables…

Liz Wofle: Nice!

Diane Sanfilippo: Yeah. I mean, by the time I came into Paleo, it was maybe halfway through the first year, when I relooked at our food model, I was like well, I can get on board with this, this is fine. I'm just going to ignore the certain little notes here and there about grains or beans and just kind of go on my merry way. so that kind of meshed with me, and I got a great education, and I feel happy about that. And if anyone wants to read about more of some of the additional education or certifications that I have, on my website, under the About page, there's a bunch of other seminars that I've attended and different topics that I've learned more about in depth. Yeah, so that's pretty much my brief background and story. there's a lot more to it of course, but I don't want to spend too much time today talking about that, and I just want to let you guys know, a lot of you are probably going to be listening to this podcast because you've already known and been following Liz for a long time over at Cave Girl Eats, cavegirleats.com, but I found Liz because…

Liz Wofle: Don't read it. It's a waste of time.

Diane Sanfilippo: What? Don't read it? It's funny. It's a really good blog.

Liz: Don't read it.

Diane Sanfilippo: Yes, read it. I found Liz because I was listening to a podcast from a couple of my friends, Bill and Haley over at the Primal Palate. Their new book's coming out; it's called Make It Paleo. It's an awesome cookbook. I got to preview it on Bill's computer actually, so I'm excited about that.

Liz Wofle: Yes, it's going to be amazing.

Diane Sanfilippo: So I was listening to their podcast, and they interviewed Liz on one of them. And I was in the car, and I was just like, that's the girl I need to do this podcast with. I loved your voice, I loved your energy, I loved just your perspective on things. it was really-I knew right away that we would click, and then I was like wait a minute, she's from the East Coast, obviously this will work. So I figured-or at least you're there now-I don't know if you're from there, originally. We sort of just met.

Liz Wofle: We'll get into that whole story.

Diane Sanfilippo: Okay, so yeah, that's how I found Liz, and I figured this sounds like a perfect match for us to do this podcast, and talk about geeky nutrition stuff, and so here we are. So yeah, why don't you-why don't you tell us a little bit about yourself.

Liz Wofle: Sure, well, you know, I grew up, born and raised in Kansas City and kind of came into the whole Paleo deal by first being introduced to Crossfit. I was working out at the Coach Russ Gym in Kansas City. It's an amazing program he's got going on down there and you know, I owe him my life for introducing me to this whole new wing. Because you know before that, I would shy away from anything without a nutrition label and you know I've written about it before. I needed to be able to count every calorie, see every gram of fiber, and you know, of course make sure everything was low fat. And at the time I think I was trying to combat a lot of disordered eating behaviors, which you know I think a lot of people struggle with food as reward, food as comfort, eating food as punishment in some ways. So that's kind of- a lot of the things I was dealing when I first started going to Crossfit, and just kind of realized that through Coach Russ, and him introducing me Robb Wolf's stuff and all of the evolutionary principles behind this way of living. Things just started to fall into place a lot better for me, and I felt like I was living a lot more thoughtfully, you know, I still have a lot of work to do, but it's one of those things that you really can't forget once you know. It's really hard to go back to the old way of living, so I'm super grateful for all of that, and you know, the reason I'm here on the East Coast now is because I married a pretty decently awesome guy who's in the military and we're out here where he's stationed, and I'm just kind of enjoying living on the East Coast, working out with Crossfit Tribe, and still keeping up with that, and come October, I will receive my credentials as a Nutritional Therapy Practitioner, so I'll be able to put together a functional [xxx] standard with a lot of these nutritional therapy principals that we're passionate about, and hopefully help people on the larger scale, and like you said, I write over at CaveGirlEats.com, and you know, if you're done with your work for the day, you might want to pop over there and see what kind of nonsense I'm talking about.

Diane Sanfilippo: It's quite witty. I enjoy it.

Liz Wofle: But other than that, that's pretty much me.

Diane Sanfilippo: Oh geeze. Thanks friend.

Liz Wofle: Well, yeah, I guess, so far there we can just kind of-I don't know if you have anything else you want to talk about as far as what Paleo means to you, how you implement it personally.

Diane Sanfilippo: Well yeah, I can do a bit of that. I think-and part of this will come through as we both answer some questions and people get to know our style a little bit. I know that people who've come to my seminars really get a feel for what I'm all about more when they're at the seminars, just asking questions, which I think we'll be able to do some of that too when we answer some questions live from people. But basically, you know when I explain Paleo to people or try and give them an understanding of my perspective, it's that we're looking at this whole evolutionary, what did man evolve to eat or what did man eat thousands of years ago, from whatever we can guess, but really combining that heartily with what we know about science today and how food works in the body today, and what we know about new foods, and how they work in the body. And so, while it is founded in this whole originally like caveman kind of perspective, it's not really about just married to that. It's like well, if this person didn't eat it, then I won't either. And I know a lot of people have heard this perspective before, but that's really honestly how I feel about it. You know a lot of people think that the whole gluten thing is crazy, and you know I would be the first to say when I first learned about gluten intolerance and read the book Dangerous Grains, I thought it was crazy, too, but…

Liz Wofle: Mm-hmm.

Diane Sanfilippo: You know, the longer you study, and the longer you work with clients who have issues with this food, and the longer you really speak for yourself learning the mechanisms by which some of these foods affect our bodies, you can't deny it anymore, and you can't just blow it off as not a big deal, so it really is that combination of really a common sense and sort of-I just always had this perspective of where we're part of a food chain. I mean, from the most basic. I remember when I was younger, thinking vegetarianism seemed silly to me because I was like, isn't there a food chain? Aren't we part of it? Don't we get to eat these animals?

Liz Wofle: Right, almost like opting out of the natural order of things, which has never really resonated with me…

Diane Sanfilippo: Yeah. Yeah.

Liz Wofle: No matter how many years I tried to do it.

Diane Sanfilippo: I never-I never picked it up. I mean my older sister was vegetarian for awhile. Actually a lot of people in my family were/some of them still are, but a lot of people in my family have actually gone gluten free, so that's great, and all sort of their own accord in different ways, not mostly even from my influence, at least not like my cousin and sister, but anyway, I just you know think it's about sort of taking this natural approach of eating whole foods and then letting it seep into other aspects of our life, to kind of make other aspects a little bit more natural and becoming a little bit more human and a little bit less American, in a sense.

Liz Wofle: [laughs] Definitely.

Diane Sanfilippo: It's true, and it's sort of a quote that I have-we'll probably talk more about this more in the future-but I had a delivery business for a little while, organic, grass fed yadda-yadda, and one of the little taglines I had was, “Let's stop eating like Americans and start eating like human beings.” And that's kind of my approach, like challenge everything that's socially what people think, eating cereal for breakfast, like why do you believe that to be the only way, just kind of all those different perspectives, so challenging that and bringing things back to something more natural and more simplified, more human.

Liz Wofle: Definitely. I think a lot of us were kind of, even without our knowledge, lulled into complacency and foods and things. Now I know I was, and I just accepted whatever was put before me, it's true, and I think one of the most rewarding parts is just about leaving this way, in that you start to see other things a little more-in a little bit of a different light, you know?

Diane Sanfilippo: Yeah.

Liz Wofle: And you know now, apparently, I'm just a total hippie freak, you know with my no shampoo and the coconut oil body moisturizer and all that good stuff. But you realize you don't need a lot of products.

Diane Sanfilippo: Yeah.

Liz Wofle: Whether it be food or anything else to live your life to the fullest, so I appreciate that a lot about what I've learned so far in this lifestyle.

Diane Sanfilippo: That's funny. I used to joke that when I went back to the East Coast, since I'm living in San Francisco now, but when I go back to visit in New Jersey where I'm from, people totally were like I'm just a dirty hippie like the California girl. I'm like no, I'm not really a California girl, you have to understand when I'm in California, it's so obvious that I'm from New Jersey. But when I go back there, I feel like wow, you're all chill now and you don't wear deodorant anymore. I'm like, well, it happens. You'll learn. Eventually I'll start to like infiltrate their ideas, no, just kidding. Cool.

Liz Wofle: Yeah.

Diane Sanfilippo: Well, and like I think like a lot of what you're saying, too, a lot of that from your perspective and your experience, that came through when I heard you talking to Bill and Haley, and I was like, yeah, you know I think, we'll definitely have enough kind of differences in what we have to offer in answering questions for people, but I think we're kind of more like-minded than not in the sense that we just kind of want to be stuff that makes life easier, and feel better, and less complicated. So.

Liz Wofle: Definitely.

Diane Sanfilippo: Roll from there.

Liz Wofle: And we're both dirty hippies.

Diane Sanfilippo: Kind of. Don't get too close, like I don't know.

Liz Wofle: I don't know. Wait, you're not wearing Birkenstocks right now cause I am.

Diane Sanfilippo: I have never owned Birkenstocks for the record.

Liz Wofle: Oh gosh. You being a Syracuse gal, and me being a University of Kansas gal. Back in 2008, your team beat my team, in one of the basketball championship games.

Diane Sanfilippo: Oh really?

Liz Wofle: There's a little bit of an open wound there, but…

Diane Sanfilippo: Oh, 2008.

Liz Wofle: I'm sure I'll find a way to get my revenge.

Diane Sanfilippo: I was well out of college by then and also not watching the game at all, so I don't know.

Liz Wofle: I can't even remember when it was, honestly, I just remember it hurt. It hurt bad.

Diane Sanfilippo: Okay, well, I apologize for that.

Liz Wofle: On behalf of Syracuse nation and Carmela Anthony, I accept your apology.

Diane Sanfilippo: Okay.

Liz Wofle: All right, should we get started with a couple questions here?

Diane Sanfilippo: Yeah, definitely.

Liz Wofle: All right, this first one comes from Bobby. It's a little lengthy, so bear with me here. Hopefully, I don't trip over my tongue. All right. Bobby asks, What is the critical mass of Paleo nutrition podcasts? Don’t worry, I don’t expect you to know the answer, and I don’t think we’ve discovered it yet. Despite the fact that I will now be forced into taking an additional hour of productivity out of my work week (thanks Robb Wolf, Chris Kresser, Sarah Fragoso, Nora etc. etc… also Sean Croxton in there, Underground Wellness) I am thoroughly excited to hear that you’re starting a new podcast and I can’t wait to tune in and hear what you have to say. Paleo brains always appear to be hungry for more knowledge, so keep feeding us the good stuff! This, of course, is in contrast to the non-Paleo brains that are just hungry for cholesterol… sucks to be those guys. Amen, Bobby. Anyway, onto the real question. How do you see this podcast differentiating from the other Paleo or Paleo-friendly podcasts available on these here interwebz? What new perspectives can you offer to the Paleosphere? Robb Wolf is obviously Paleo Baby Jesus and gives nutrition and training tidbits disguised as comic relief (or maybe vice versa), Chris Kresser is the big brains on the block and can somehow make hours of thyroid discussion into an extremely interesting topic, and Sarah Fragoso has babies… who doesn’t love little Paleo babies? You want to tackle that? We've talked a little about it.

Diane Sanfilippo: Yeah. Yeah.

Liz Wofle: We've talked a little bit about this. Go for it.

Diane Sanfilippo: That's a good question, and Bobby, thanks for writing in this one. Bobby and I met at a seminar I did in the DC area not long ago. Several months ago. But I did talk about this a little bit in the beginning. But first off, we realized that these podcasts are out there. We listen to all of them so this isn't actually to kind of like crowd anyone out, just to add a little bit more to the equation, and we definitely both-Liz and I take the whole grain, legume, dairy free perspective as a general overarching principle, but it's not the only information that we know. We both been educated on topics that kind of span nutrition in general, we've both been educated from a holistic perspective, so the training that I have definitely includes a lot more than just you might hear on standard, you know just the standard nutrition blog here or there. A lot of my education and more in-depth studies have been around, as I mentioned, clinical application for therapies for conditions, stuff like Hashimoto's thyroiditis, an autoimmune thyroid condition, and Parkinson's disease, fibromyalgia, chronic fatigue, Alzheimer's , etc, etc, so you know and people, I don't expect people to be writing in with detailed, very complex medical questions, necessarily, but if that's part of somebody's background, and they're asking a question about something potentially unrelated, that's information that is useful for me to know because I will frame a question , er, frame an answer around okay, well, this person has Hashimoto's, for example, which is very, very common, you know, how am I going to answer that question for them because it will be different than how I answer it for somebody who doesn't have Hashimoto's. So those are just a little bit. It can seem a little bit serious or daunting, but the reality is, and I experienced this over at the Ancestral Health Symposium a couple of weeks ago, and I don't think it was a selection bias, meaning I don't think it's just because the population at the Symposium happens to be people with autoimmune conditions who found Paleo.

Liz Wofle: Mm-hmm.

Diane Sanfilippo: But I would step into a group of maybe three people or two other people including myself, so with three of us there I would kind of throw it out, like I'm guessing that one of us here has an autoimmune condition, and every time I'd sad that, and I don't have a known autoimmune condition, but every time I said that, it was true. At least one if not two of those other people has one.

Liz Wofle: Wow.

Diane Sanfilippo: So it's a really serious thing, and while it is really fun to talk about food and all of that, I just want people to understand that we have a little bit more steeping of some of the background and the science, but we're also-and myself-I can speak for myself specifically, but I'm very experienced with being able to translate some of these more complex issues or complex sort of scientific mechanisms in a simple way, so that people can understand what's happening, and just make it practical for them, so that's really in terms of like education and perspective. We're looking to just really bridge that gap between the sort of more just hands on and the deeper science stuff. Definitely tons of respect for Sarah Fragoso and Chrissy Gower who have the Paleo Talk podcast. They're moms doing their stuff with their families, and both really awesome people . I've met them both up at Chico and at the Ancestral Health Symposium, so awesome people and totally listen to their podcast. Just keep it going and obviously with guys like Robb and Chris doing on their podcasts, you know, I don't know that I would have been motivated or inspired to do this without them, so many, many thanks to them. And some of the cool features, like I said, you know probably we will be taking some live questions in the next couple of weeks when we get a regularly scheduled time for the podcast, so I think that that will be really cool.

Liz Wofle: Definitely.

Diane Sanfilippo: And we will be able to get some of your favorites from other podcasts onto our show and just be able to have a little bit of a different framing around what we're talking about and keep things in a little bit different perspective from two women. I think one other thing that I just kind of thought about as I heard Liz going over her background a bit more too is that I've also in the past, and even I would say so currently dealt with my own issues like emotional eating and I find that a lot of my clients, a lot of my one on one clients, they know exactly what to eat, but there are a lot of issues around why they don't eat what they know they're supposed to eat. And I think having this perspective or experience is also pretty different from some of the other podcasters out there. I think it definitely gives us a different perspective and a different approach to possibly advising people and just recognizing that emotional issues can be really, really big, and it's not always just about fixing everything with Paleo food. It's like unfortunately like I know that's not always going to work for people.

Liz Wofle: Right.

Diane Sanfilippo: So you know we already have a bunch of questions from people that are like Yeah, I've already been eating Paleo for this long, and why isn't it working? And you know, I've gone through my own experience with that as well, and just needing to find things to work on or try, and so we'll be able to try to throw those things out there. But yeah, I think that's kind of-that's kind of where I'm at with it, you know. I think we'll just kind of roll with it and see how our little niche with this podcasting thing evolves, I guess. Pun intended.

Liz Wofle: Nice. Wow, that took me a second to pick up on, hunh.

Diane Sanfilippo: Wow, it's like….

Liz Wofle: Wow.

Diane Sanfilippo: Two o'clock over there? Hi.

Liz Wofle: I don't even-it's one-yeah, it's two o'clock. Well, just a second on my two cents to that. I really do feel like 90% of my perspective on food is kind of colored by dealing with the emotional component. I know it's fun to think that eating meat, veggies, nuts, seeds, some fruits, no sugar is going to solve all your problems, but for the most part, like even if you're doing that, there are more little intangible elements, like do you feel like you're worthy to be nourished properly. Do you value yourself enough to do this for yourself? And I mean, for me, there's always a little bit of like lack of confidence or some self-worth issues will at times drive me, I think unconsciously, to make choices that I wouldn't with more staying with the positive and trying to remain grateful at all times, if that makes sense, so there's definitely and interplay between the mental and the physical that's in place. When it comes to eating, when it comes to being healthy, so that's pretty huge for me.

Diane Sanfilippo: Yeah.

Liz Wofle: Definitely. You know, in all seriousness, you said to me before, Diane, that there's room for everybody in this community. And I think the more points of entry that we can all put together, the better. Part of the reason I think, you know, there's room for another podcast, there's room for more blogs, there's room for more people talking about this, you know, screaming it from the rooftops, because you never know how you're going to reach somebody.

Diane Sanfilippo: Mm-hmm.

Liz Wofle: So that's the most powerful…

Diane Sanfilippo: Yeah, and I think too like obviously to those who know us or follow us, they know about Paleo and have this whole orientation already, but there's a ton more people out there who don't have a clue about it, and it's not, you know, the first foray I've had into nutrition and it's not the only thing that I know anything about, you know, it's just this whole Paleo thing. But I want to make sure that we're welcoming people in, even somebody who still might be eating bread, and help still educate them on why that might not be the best choice, and not just dismiss it like, oh, you just have to not eat that. You know, and really take the chance to…

Liz Wofle: Right.

Diane Sanfilippo: educate people and help guide them along the way…

Liz Wofle: Without the finger wagging and without all the, you know.

Diane Sanfilippo: Yeah.

Liz Wofle: But eat this, not that without the knowledge to back it up. So.

Diane Sanfilippo: Yeah, or even just kind of again bridging that gap of like how do I get there, you know, what steps can I take?

Liz Wofle: Mm-hmm.

Diane Sanfilippo: Oh, and so the other thing I was going to mention, too, is I think what's really interesting. One of the-I've noticed that one of the series on my blog that's really popular is that people comment that like it connected with them is the series I write called Monday Motivation, and it's like has nothing to do with food. you know?

Liz Wofle: Yeah.

Diane Sanfilippo: Has nothing to do with Paleo, it has nothing to do with food or nutrition. It's all about a little bit more of a spiritual kind of what am I thinking or feeling thing so, just exactly what you were talking about, Liz, like what's the conversation you have with yourself around why you are living the life you are living and making the choices you are making, and it's just a very honest thing that I write. typically it's after a week or a weekend where something, I don't know, something caused me to do some self-reflection, and I just decide to share that with people. And so, I think it's, you know, it's a little touchy-feely, hippie-dippy, or whatever, but it's just honest, and I think. You know I think people need to hear it and be reminded that just building a perfect plate does not equal health every day. You know, it's certainly a foundation.

Liz Wofle: Right.

Diane Sanfilippo: And critical and important, and I believe in it, but it's like that is not everything. You can be a miserable person eating perfect food and be really unhealthy. So that's kind of, yeah.

Liz Wofle: But I mean, beyond that, we have, Bobby, we have nothing to offer whatsoever except for old, dated, Saturday Night Live references and maybe an excuse not to spend quality time with your Paleo babies.

Diane Sanfilippo: Or like a couple of cute faces? I don't know. At some point there may end up being a picture of us on the website.

Liz Wofle: Faces made for radio? Maybe, I don't know.

Diane Sanfilippo: No. Enough with that. That's just like we're just missing that entirely. Entirely not true.

Liz Wofle: That's up for [xxx].

Diane Sanfilippo: All right, so…

Liz Wofle: We can move on, if you're ready.

Diane Sanfilippo: Yeah, let's roll.

Liz Wofle: All righty, this question kind of came to us in two incarnations. I'm kind of mushing them together here from Kim and Elizabeth. Let's see. I'm going to pose both of these questions at once, Diane, and you can tackle it however you want.

Diane Sanfilippo: Sure.

Liz Wofle: First of all, how much protein should I be eating? I find that I eat about 3-4 ounces at each meal, and I find that after eating lunch I am never satisfied. Should I up my protein or veggie consumption (or both)? And Elizabeth just says same issue as Kim. I am always hungry after lunch, but never after breakfast or dinner. Same proteins/fats composition. Also, what site or software do you use to track/log your food?

Diane Sanfilippo: Okay, so it's a good question. There's not always going to be an exact answer for this, and sort of the best way to approach this, and this is what I do with all of my clients. When you start to take care of something like logging in food, and I know that this is something that a lot of people aren't that into, but I think it's the most effective tool you have when you're trying to figure out you know, what you should be eating, if you should be eating more, if you should be eating less, or just knowing what's going in, is that logging your food is really the best way to do that. Elizabeth was asking what I use to log food. I use FitDay.com just for the quantitative information, so just to see , you know, in general, roughly how many calories are coming in, how's that breaking down into your macronutrients, and are you getting enough nutrition on a regular basis. Some people eat the same things all the time, and if you're not varying it enough, so that's a good tool, FitDay.com. It's pretty easy, you can enter custom meals in there.

Liz Wofle: I found an app call Tap n' Track.

Diane Sanfilippo: Tap n' Track? I haven't used that one.

Liz Wofle: Tap n' Track.

Diane Sanfilippo: FitDay you can use online or on the iPhone.

Liz Wofle: Gotcha.

Diane Sanfilippo: So I don't know. I just-I tend to be using that one. But-so in order to figure out how much you should be eating, I actually like more of the qualitative tracking of your foods. So I have a food log form and I can attach it to the blog post about this podcast, a pdf download that people can use. And basically what you're going to do is you're going to write down exactly what you had for breakfast and how much, and if you know if you're eating 3-4 ounces, you know to write that down. And then when you go to eat your next meal, what time is that next meal? What time are you getting hungry again? How hungry are you? You know, where you just like, oh, it's one o'clock, I should eat lunch and you eat, or is that you're starving, you know, two hours later, and really how you feel going into your next meal is sort of your report card on how you did with that previous meal. So if you're starving two hours later, that probably wasn't enough food for you. And I would say, yeah, up. Up one thing at a time. And you know, so maybe the next day, you eat a little bit more protein with the meal, keeping the veggies and the fat roughly the same. Obviously through eating protein that has fat that will increase as well, but change one thing at a time, because as we're trying to learn what satisfies our bodies more. If you change everything at once, you never really figure out which it was. That said, it doesn't need to be a super precise scientific experiment, you know. If you're eating 3-4 ounces, try eating 5-6. See how you feel.

Liz Wofle: Mm-hmm.

Diane Sanfilippo: You know, it doesn't need to be that crazy, but it really could it could be any factor, it could be too lean. I don't what kind of protein you're eating, if you're eating, you know, bacon and ground beef, or lean chicken breast, so it's tough to know.

Liz Wofle: Mm-hmm.

Diane Sanfilippo: but that's where I think food logging is actually really helpful because you start to see trends like, okay, I had this for breakfast and I was hungry two or three hours later, but when I had this for breakfast, I was fine until this time. The other thing too is that looking at how you slept the night before is also really critical. Because if you didn't sleep a lot?

Liz Wofle: Yeah.

Diane Sanfilippo: You might not feel-your blood sugar might not be regulated throughout the day as well. You're just not really setting yourself up to feel satisfied from the same foods, so there's a lot of different factors. You know, if you worked out in the evening the day before, or maybe did a morning workout, that might push your appetite a little bit more, so I mean generally, though, my guess is yeah, eat a little bit more. And you know, if you're still hungry, you should eat more. But your food should be able to last you. If your blood sugar regulation is pretty good, it should be able to last you at least 4 hours before you start to feel hungry again.

Liz Wofle: Mm-hmm.
Dane: You know, while people are transitioning, in a way, from a dense carbohydrate diet, the first several weeks or even possibly couple of months, appetite can be a little bit strange. It can be a little bit increased, I think, but typically after awhile of eating more Paleo-ish foods, people tend to even out on that. And then really upping your food a little bit more should do the trick. I wouldn't be scared of it, you know. Just eating a little bit more.

Liz Wofle: Yeah.

Diane Sanfilippo: I think professionally…

Liz Wofle: And honestly, don't be afraid of the fat part.

Diane Sanfilippo: Yeah, and I tend to think too like, especially earlier in the day, I'm almost like breakfast. I mean, I don't do this to the same degree anymore, but I used to think breakfast was like kind of eat as much as you can, because that's your first shot, you know that's your first shot at keeping your blood sugar in a good place.

Liz Wofle: Mm-hmm.

Diane Sanfilippo: And then lunch, same thing, but a little bit less, and then dinner, maybe a little bit less going into the evening. You're sleeping, you know, you don't need to be filled up with energy to go to sleep, but everyone has a slightly different approach to that, and doing what feels good for you is I think the best answer for that, so.

Liz Wofle: Yup. So as far as like logging meals and whatnot, do you look at that as like a short term strategy just to help you tune in, and then you're kind of learning to eyeball it in the future. Is that something that you do every day?

Diane Sanfilippo: Yeah, I think it's a good tool for people who are just starting out and have like no concept of portions. I think it's, you know, a food scale is useful to have because if you can't, if you have no idea what a chicken thigh weighs, and you think that you're eating 8 ounces of protein and you're eating 4, that's not cool.

Liz Wofle: Mm-hmm.

Diane Sanfilippo: I don't use it as much of a limiting tool or talking to people about like oh, make sure you're not overdoing this or that. I mean, it's not so much that. It's for an awareness factor. That said, if you buy a pound of ground beef, and cut it into four portions, that's 16 ounces, you've cut it up. You've got 4 ounces right there, so that's pretty easy to divide. I think it's more of a tool, I think people can use it in the beginning for awareness, and then later to check in. And then if you are doing a specific kind of-let me guess how eating specifically like a higher fat, very low carb approach feels for me, again, logging it in and seeing what that breaks down to. That's pretty interesting. I mean it's the only way to really know.

Liz Wofle: Yeah.

Diane Sanfilippo: You know, what you're doing, and what might work and what doesn't work, but you know, I don't think it' s a religious thing that anyone needs to do all the time. You know, I do it quite regularly for myself when I want to check on what I'm eating.

Liz Wofle: Mm-hmm.

Diane Sanfilippo: And I do actually find it can be a double edged sword for people who have issues around emotional eating, like it can be very calming.

Liz Wofle: Right.

Diane Sanfilippo: It can be very calming at times to have that awareness and be like, okay, don't freak out, this is what you did today. Like it's all good. You're fine. Everything's kind of in line and things are cool. Or it can make people crazy where they feel like restricted and it's just something they don't want to do, so I think it's definitely an individual approach.

Liz Wofle: And as long as you're aware, and that's kind of my personal strategy for myself, like there are times when, you know, I can log a couple days of eating, just out of curiosity, be fine with it, not exacerbating any particular neuroses or anything like that, but when I feel myself kind of, you know when you're looking at food in a disordered way. And that's when you have to step back and just say, this isn't about self-judgment, this isn't about looking at all these numbers and applying some kind of label to how I did that day or that week, or looking at myself in the mirror and saying where this 1000 calorie whatever went.

Diane Sanfilippo: Right.

Liz Wofle: Step back, remember why you're doing these things, and like it's hard, but sometimes you just got to put your foot down mentally and just say, self, quit it.

Diane Sanfilippo: Yeah.

Liz Wofle: I do that a lot.

Diane Sanfilippo: I think for these women for their questions, it's really just like, I don't know if I'm eating enough. You know?

Liz Wofle: Definitely.

Diane Sanfilippo: And that's when I think, this is useful because I do get a lot of people who undereat and I'm like well, no wonder you're hungry.

Liz Wofle: Mm-hmm.

Diane Sanfilippo: Like eat some more food.

Liz Wofle: Yeah.

Diane Sanfilippo: So that's where I think it's definitely a useful tool. we can put links to both of the applications that Liz and I were talking about. We'll put links in there, so you guys have those. Yeah.

Liz Wofle: Awesome.

Diane Sanfilippo: Should we go on to the next one?

Liz Wofle: All right, next one. It's from Carmen. Let's see. Which fruits can be included and how many daily? Are milk and cheese allowed? I need the whole information. Want to do it right and I am new here. What do you think, Diane?

Diane Sanfilippo: So we included this question because we think…

Liz Wofle: It's not a big question.

Diane Sanfilippo: It's such a big, broad question, and as our intro podcast, I think Liz and I both kind of agreed that having a question like this was indicative of how people want very rigid and structured rules around exactly what to eat all the time. And I think we both agree that that's not really very practical.

Liz Wofle: Right.

Diane Sanfilippo: That said, we also don't have enough details here to answer this question very well, but I'll tell you that when someone asks which fruits can be included, how many daily. So I ask the person how is your blood sugar regulation, are you experiencing any signs of metabolic derangement, meaning like are you having unregulated blood sugar, do you have excess body fat, are you having low energy, you know, trouble sleeping, any of that kind of stuff. And mainly, what kind of activity level do you do and what's your body composition like? I need to know more about this person to help advise them on how much fruit to be eating. That said, you know, one or two servings of fruit a day sounds like plenty to me. You know, for the average person. I don't know exactly what she's trying to accomplish. For just general health,. though, that seems fair, and for the most part, I'd say sticking to seasonal fruits and things that might be lower glycemic more regularly, so things like berries, even stone fruits are kind of lower glycemic than stuff like mango and pineapple, which I absolutely love.

Liz Wofle: Mm-hmm.

Diane Sanfilippo: But you know they hit your blood sugar a little bit harder, so just kind of , you know as a general rule, too much sugar is never a good thing, so it's just good to keep that in mind. Too much sugar will just disregulate your blood sugar, which will put you in a situation where you're storing more fat than you want to be storing so, just something to keep in mind with fruit. But great whole foods, lots of nutrition, antioxidants, and it's not-I would never tell someone like don't ever eat fruit ever. How many will depend. Same thing with milk and cheese.

Liz Wofle: You don't want to scare somebody off from that.

Diane Sanfilippo: Yeah, I mean, and if you're just making this transition, and you're going from eating a bowl of cereal in the morning to something totally different, like a bowl of berries with some nuts and coconut milk, and that's your transition..

Liz Wofle: Mm-hmm.

Diane Sanfilippo: Then I'm fine with that, you know. It's a big enough change to get you away from refined foods and grain products that you know, if that's what the next step is for you, then that's totally cool with me. I mean. What's your feeling on the fruit situation?

Liz Wofle: Just I mean, personally, I know there was a time where I was honestly using fruit as replacement candy.

Diane Sanfilippo: Mm-hmm.

Liz Wofle: And that's just one of those things yet again that you got to watch out for. In your own mind, being aware of who you are, using this or that food for. And you know, I don't want to sound neurotic about that, but for me, eating a mango and a half over the course of a day, that was me not managing my blood sugar issues.

Diane Sanfilippo: Yeah.

Liz Wofle: So just keeping that in mind, you know, that said, fruit is just a beautiful awesome product of nature. Sometimes it's a product of corporations. But I love some berries. I remember my Grandpa growing up, we had strawberries growing on the side of his house and I think that can really add to the enjoyment of fruit when you can pick it , like you said, seasonally, locally, and farm markets and just appreciate the local places, I think is just a good way to think about it.

Diane Sanfilippo: Mm-hmm. yeah, definitely, and then the milk and cheese issue. If you're new to Paleo, or just eating a more holistic whole foods diet, and you've never eliminated dairy from your diet for at least a month, I'm definitely on board with the get it out of your diet for at least a month, see how you feel, if you notice anything. Keep some sort of a log where you're writing down what are your moods and energy like, are you feeling any cravings for it? Do you notice any difference in your breathing, your congestion. I know some people, like they are never breathing through their nose, and they haven't noticed it their entire lives, and I'm talking to them for the first time, and I notice they're really congested, and then I watch them drink a glass of milk. And I don't really wonder why because you can really easily have a mucus response to dairy. So you know, take it out for awhile, see how you feel, and then slowly add it back. usually adding something that's like a fermented form would be easiest to digest first, just seeing how it works, like yogurt, and then hard cheeses, things that are lower in lactose tend to be a little bit easier.

Liz Wofle: Mm-hmm.

Diane Sanfilippo: And in terms of what are the best forms of dairy, I always recommend raw, unpasteurized milk or cheese as a primary goal, if you can get it. I know not every state has access, too, but there you know, organic, just keeping it, the best quality as possible. And opting out of things like low fat and nonfat versions.

Liz Wofle: Definitely.

Diane Sanfilippo: Just right off the bat, those are more refined foods, and we don't want to be doing that. You don't want to be eating that.

Liz Wofle: I definitely agree with that. And if you are curious about raw milk, whether it's legal in your state, you can go to, I believe it's Real.com.

Diane Sanfilippo: RealMilk.com, yeah. That's the one.

Liz Wofle: RealMilk.com, yeah. It's a publication, online publication of the Weston A. Price Foundation that's real active in farm to consumer type supporting real farms and small, raw dairy, so you know, if you are curious, you want to reach out and see what's that all about, I highly advocate that. I personally do best with low dairy, and like you said, Diane, I think it's a great idea to eliminate anything that might be problematic in that kind of realm for a while to see how it affects you because that information's useful, you know? So there you go.

Diane Sanfilippo: And then again for somebody who is kind of newer to Paleo and just trying to feel things out, I do have a pretty extensive list of like quote unquote Paleo foods, and a lot of different answers to questions like that, like some of the starting out questions in my e-book. It's called The Practical Paleo Guide. There are links to it on my website. I'll link to it from in the notes we put up about it from the podcast. But you know I have a lot of the just kind of where to start and some background information on why in that e-book, so that might be a good resource for Carmen.

Liz Wofle: Nice. All right, good deal. Let's see. Let's go to this next question from Corrie. What's a Paleo-friendly alternative to water? Soda – out of the question; juices are loaded with sugar. Personally, I love water and aside from tea every once in awhile, it’s all I drink. However, I have a male friend who follows a Paleo lifestyle but he gets bored with water. Any suggestions? Diane.

Diane Sanfilippo: I like how she…

Liz Wofle: [laughs]

Diane Sanfilippo: I like how she's asking for a friend.

Liz Wofle: Yeah. The first change I made for myself was that I was going to drink only water. And I did that for a month and a half before I had the guts to go full on Paleo. This was a couple years ago, but this was the easiest change I made was to just say, I'm just going to drink water. And there's a book called, I can't ever pronounce it, Dr. Batmanghelidj, I think is how you pronounce it, and it's called How Your Body Cries for Water, and I really do think there's just kind of an underlying theme, a chronic dehydration problem all across the United States, and I think it's pretty insidious, so I think a lot of these conditions that creep up on people have at least a little bit of their footing in chronic dehydration. That said, you know, you could always I don't know, I like water muddled with different things like mint or strawberries or ginger, or you could add a shot of citrus fruit juice. And I don't have a big problem for water, as long as it's just carbonated water, because a lot of these diet tonic or quote unquote soda will have some funky stuff in there, so if you're going to have fizzy water, just make sure the ingredients are carbonated water. And I will kind of throw in the caveat that if you're craving carbonation constantly and if you're finding yourself wanting to drink that more than you actually want to drink water, it can be a sign of a low grade nutrient deficiency, I think calcium deficiency in particular, so just keep an eye on that. I try and start off the day with some homemade bone broth, which usually kind of sets up my instinct for hydrating throughout the rest of the day. So that's kind of what I was thinking about when that question came up. What do you think, Diane?

Diane Sanfilippo: So I think just other ideas for what to drink. I'm really big on herbal teas. I do some regular like caffeinated teas that you know just have different cool flavors. Like I try to make sure there's no weird additives, make sure there's no barley or things that might contain gluten in the tea ingredients because you can find that sometimes. But herbal teas can be really good, like peppermint tea , you can drink them warm or you can ice them down. Or even just what you were saying about the water muddled with stuff. I mean, I'll put lemon in water all the time. Just because I think it tastes more interesting. but the other thing I thought was interesting about dehydration, I know it's kind of like not exactly what this person was asking, one thing I wanted to note about it is that like, as you, like I've heard some different perspectives on this, too, and how much water should we be drinking, like half our body weight in ounces of water, and I've heard guys like, I don't know if it was Mark Sisson who said this or somebody else n the community who said, drink when you're thirsty. You know, your body will tell you when you need to have water.

Liz Wofle: Mm-hmm.

Diane Sanfilippo: And I think that when you start eating more whole, water-rich foods, say meat, vegetables, fruit, you do actually sort of nourish your hydration from those foods and that would be in pretty stark opposition to refined foods that people are eating all the time incessantly like pasta, cereal, that kind of stuff.

Liz Wofle: Ugh.

Diane Sanfilippo: So you can see how that might be very dehydrating to the body, and what I think is really interesting is that when I was doing research back when I got my cat, like I'm feeding my cat raw meat, how do I do this?

Liz Wofle: Mm-hmm.

Diane Sanfilippo: I read a bunch of people writing that your cat might not drink that much water. And I thought it was kind of weird, but then I realized how actually water-rich the food is, just naturally meat has a lot of moisture in it, and he…

Liz Wofle: Mm-hmm.

Diane Sanfilippo: He definitely pees, and I do put water out for him. I don't-I don't always put it out every day because he doesn't really drink it that often. But I've…

Liz Wofle: Yeah, yeah, I've noticed the exact same thing, yeah.

Diane Sanfilippo: So when you're eating amore water-rich diet overall, you might need a little bit less water. Obviously if you're sweating more, yeah, it's just those ideas. I mean, tea, you know if it is caffeinated, just kind of watching out because it can be more dehydrating.

Liz Wofle: Mm-hmm.

Diane Sanfilippo: But those are kind of good suggestions and I'm definitely a big fan of herbal teas to kind of keep things interesting.

Liz Wofle: Yeah, and I do, I'll have some espresso to help. I love coffee, but I do try to be mindful. if I'm going to drink a cup of coffee or tea, I'll try and match that with one or two times the weight of that beverage with water, just in the course of the next couple of hours because I do tend to dehydrated easily.

Diane Sanfilippo: Yeah.

Liz Wofle: I understand about your cat, though. We've got this 95 pound , I have no idea what kind of dog I've got, he look like a tiger. but we started feeding him raw, and he almost never drinks water. And it worried me at first, but it is kind of representative of how whole foods are able to nourish us in many different ways.

Diane Sanfilippo: Yeah. Awesome.

Liz Wofle: So yeah.

Diane Sanfilippo: That's more information than anyone even wanted on what they should be drinking, but okay.

Liz Wofle: Exactly, at this point even my grandmother has turned off the podcast. We're like no, no thank you.

Diane Sanfilippo: Okay.

Liz Wofle: All right. So why don't we d-why don't we do one more-we're pretty close here to an hour-so we'll do this last one. I'm sure you've got a great answer. Now, I'm going to butcher this name: Miaja. I don't know, I'm sorry.

Diane Sanfilippo: Maya? I don't know.

Liz Wofle: Awesome name. I don't know. Awesome name, I'm sure I said it wrong though. All right, I have been Paleo since January and have only lost 15 lbs. Most of that was lost within the first 2-3 months. I’m nowhere near my goal or even 1/2 way. What can be causing this?

Diane Sanfilippo: I'm just going to repeat part of that because I don't know if this will come through, but you were kind of fuzzing out a little bit there. She said most of it was lost within the first 2-3 months, and I think this is a female, I'm nowhere near my goal or even 1/2 way.

Liz Wofle: So, this is you know again, we kind of picked this question because it is another one that is like a really broad, sweeping question that a lot of people have, but that number one requires a lot more background information in order to really help answer it, but also there are a lot of different factors that come into play, as we mentioned. That just kind of building your plate with Paleo foods doesn't always equal the exact success that you want.

Liz Wofle: Mm-hmm.

Diane Sanfilippo: So if we are talking about form the food perspective, first and foremost, we need to know, what are you eating? What's going in? And how much because you know if you're piling up a plate and I even had one Crossfit coach or owner who came up to me after a seminar and said, wow, that was really interesting, you know, my husband and I have been eating the same thing, and we have entirely different goals. Like she kind of learned that within this whole concept of like what are Paleo foods, actually building a plate pretty differently might be the most effective route. So that's kind of first and foremost around the food, you know. Something like sleep and stress. if you're not sleeping enough, or if you're experiencing a lot of stress, and stress can be a whole number of things.

Liz Wofle: Mm-hmm.

Diane Sanfilippo: You could really be getting in your own way of losing fat or just weight in general. Losing your body fat if you're stressed out, just mentally or emotionally. If you have a job you don't like, if you're in a relationship you're unhappy with, if you're kind of stressed every day, stress can also creep up in the form of got pathogens. You could have some kind of infection going on, if your blood sugar isn't really well regulated, that could be causing systemic stress, so there are a lot of different inputs to the stress system. Even just having had a cold or a flu, so there are a lot of different things that could be affecting that. The other thing I was going to say is you know, what kind of activity are you getting? You know, we don't need to see you running ten miles a day, but are you moving? Because sometimes you know the initial weight loss happens, and then you need to start changing something else, because you've just changed like one factor in like a multifactorial event. You know like the whole lifestyle. you know, food is amazingly critical, but maybe 70-80% of the picture, when we're talking about just sort of getting the body sort of normalized but what is the other percentage. Are you dealing with an autoimmune condition? Is it one that you know about or maybe you don't know about? A lot of my clients have thyroid conditions, whether they are diagnosed or whether they're just a little bit sluggish, so that's something that you would need to talk to your doctor about, get some testing done and see what's happening there. But there are so many different factors, so you know I think one of the big reasons why we wanted to answer this question, or at least try to, is to present the idea that when people do send questions in, as much as it seems like you might be annoying, putting a lot of details. Without the details, I kind of can't make a recommendation for one person. You really need to have more information.

Liz Wofle: Mm-hmm.

Diane Sanfilippo: And kind of know more about what's going on.

Liz Wofle: Definitely.

Diane Sanfilippo: Yeah.

Liz Wofle: I just have to throw in there, if I can whip out my dreadlocks, be a spirit hippie real quick, you got to throw in there, just don't fixate too much on what the scale says. I think Sarah Fragoso wrote a blog post about throwing away the scale and I totally advocate that. Especially for women, and I think they-we've all been trying to fixate on that number, you know, but, and it's tough to know especially when we don't have a whole lot of details, but just make sure that you know, you love yourself first and don't be too hard on yourself.

Diane Sanfilippo: Yeah. I think too that if this person is working out, but the scale will definitely mess with your head if you're training and you're changing your food, and it's really a lot better to just go by , you know, how do your pants fit.

Liz Wofle: Right.

Diane Sanfilippo: You know, what's happening with the pair of pants that might have been tight before and kind of following that instead of the scale. The scale weight. But yeah, there's a lot of reasons why that can stall, and I really recommend, too, over on Robb Wolf's website on his forums, a lot of people kind of ask this type of question, and I tend to answer on there. I'm a moderator on the forum, so you know, if you have more follow up and you want to head on over there and kind of ask questions, it's another good place to get some feedback. So it might be useful or it might be good for a question like this where you have a lot of background on. When we do get up and going with the live segment, probably within the next couple of podcasts, definitely call in so we can ask more questions and kind of follow up. Get more information. So yeah.

Liz Wofle: That's it for today's questions. Maybe a couple of announcements before we go.

Diane Sanfilippo: Yeah.

Liz Wofle: Yeah, where do you have seminars coming up, Diane?

Diane Sanfilippo: So just to give people a little heads up about stuff that I'm up to, or what I'm doing, first of all, for any of you who haven't been to the website, BalancedBites.com is the website, and CaveGirlEats.com is Liz's, which we'll link up to that. But if anyone's in the Philadelphia area, I'll be teaching a seminar all day. It's an 8 hour Paleo nutrition seminar, September 17th. It's hosted by Crossfit Center City, so you can check that out. And then a couple weeks later, I'll be out in Manteca, CA, which is sort of like East Bay, I call it East Bay just because I'm not from here, so I sometimes forget that the East Bay is a much smaller area. But it's about an hour, hour and a half off-east of San Francisco, so if anyone's around October 1st, same kind of seminar, all day at Crossfit Excel. And then following up that, November 12th, I'll be in Saddlebrook, NJ, which is close to home for me, at Crossfit ACT, so if you're in that area, definitely come check me out there, and we'll talk more about for next year as we kind of get a little bit closer. But just a couple of other notes, if anyone has questions that they want to submit, right on my website, there's a submit a question, and under the podcast section, so go ahead and fill it out there. As much detail as you can give us would be great. As you've heard, we can answer questions better the more information we have about you. And what else? I also have-this is something that I run pretty regularly, the Sugar Detox and you don't have to be 100% Paleo to kind of jump in and get started with the Sugar Detox. There are a couple of different tracks you can take, but if you have sugar cravings, we were talking about fruit. People using fruit as a crutch a little bit, but if you're having issues with sugar and carb cravings, you can jump on to BalancedBites.com and right on the top there's a little note about the 21 Day Sugar Detox. The next one, there's a group starting September 6th and we have a Facebook page, so people who want to share their experiences, and ask questions and get ideas can kind of jump on there and get some support. So that's-those are my notes for today.

Liz Wofle: Awesome.

Diane Sanfilippo: Awesome. So hopefully, we'll…

Liz Wofle: I think we did it.

Diane Sanfilippo: Yeah, that was it. Number 1. Done. Sorry for any weird audio issues. Hopefully, this whole thing got recorded. Liz and I both have some really fancy microphones. It's called a Yeti, so it looks like-what does it look like? C-3PO.

Liz Wofle: They are awesome.

Diane Sanfilippo: I keep calling it R2D2.

Liz Wofle: What is the other-the little roll-y one? The little one looks like a vacuum cleaner.

Diane Sanfilippo: The round one and I'm like.

Liz Wofle: I think it's C-3PO.

Diane Sanfilippo: Yeah, so we have these high tech microphones, but I don't know if that really improves the quality of the podcast or not. Who knows? We'll see. Time will tell.

Liz Wofle: I think it's the people behind the microphone that are the problem here.

Diane Sanfilippo: We'll see how it goes, so keep submitting questions. We have tons lined up already, but you know we'll mesh them together if we see some that are similar, and kind of answer as much as possible for you. So until next time, peace.

Liz Wofle: All right. Later, Diane.