paleo primal baker jul 2011
TRANSCRIPT
Paleo/Primal Nutrition
•Just Spencer please
• (but if you care, LCDR, SC, USN)
•Husband of 16yrs, Father of 5
•Navy Command Fitness Leader
•Crossfit Level One Trainer
Paleo/Primal Nutrition
Disclaimer
The following information is not provided as
medical advice or treatment. Exercise and
dietary changes can be hazardous to your
health.
Please consult with your primary care provider
before introducing changes in your eating and
or exercise habits.
Maintain a questioning attitude and decide what
is right for you. Check your sources!
Paleo/Primal Nutrition
Resources– The Paleo Solution, Robb Wolf
– The Paleo Diet for Athletes, Joe Freil
– The Primal Blueprint, Mark Nissan
– www.marksdailyapple.com
– www.crossfit.com (crossfit journal)
– www.gopractice.typepad.com
Why? Why? Why?Seriously, not ANOTHER fad diet!!!
Lose weight
Increase lean body mass
Improve immune system
function
Reduce chance of
cardiac disease
Improve blood pressure
Reduces chance of type 2
diabetes & can reverse this
disease among others
Increase athletic capacity
Improve quality of sleep
This is not a diet. This is the evolutionary
design responsible for our success and survival!
CrossFit Fitness Pyramid
Nutrition is the
foundation of fitness
& health
Nutrition MORE
THAN EXERCISE
dictates Body
Composition
You can’t fix 23 hours of nasty
with 1 hour in the gym.
What is the Paleo Solution?
REAL FOOD
Easily identifiable
Readily consumed prior to industrialized
agriculture and manufactured foods
(paleolithic era)
Meat, vegetables, nuts & seeds some fruit,
no grain, no starch, no sugar.
LETS EAT!
Keep this in mind
– Through Evolution, Mutations and Natural Selection, nature favors behaviors and attributes that ensure the successful procreation of the individual and the survival of the species.
– Let’s not just survive, LET’S THRIVE!
Animals (yum)
PROTEIN
– BEEF (grass fed is optimal)
Flank steak/top sirloin
Lean hamburger
– Pork
– Poultry (free range is optimal)
Chicken
Turkey
Eggs
– Game meat (elk, bison, moose)
– Fish and shellfish
Plants (yum)
Vegetables
– Abundantly!!!!
Fruits
– Cautiously (not to exceed
one serving per day for fat
loss)
Fats (VERY yum) Nuts
– almonds, brazil nuts, cashews, hazelnuts, filberts, macadamia, pecans, pine, pistachios, walnuts
Seeds
– pumpkin, sesame, sunflower
Oils
– olive, avocado, walnut, flaxseed, coconut
Things to avoid ALL Sugar (check labels
especially on salad
dressings & prepackaged
seasonings)
Cereal grains (any & all)
– includes barley, corn,
oats, rice, rye, wheat
Processed meat (all
contain fillers- no good).
Grain-like seeds like
buckwheat & quinoa
Legumes, peas including
peanuts
Beans
Dairy and all processed
foods that contain dairy
(cheese, yogurt, etc.)
Things to have in moderation
Coffee
– GREAT for digestive
health, not so good
after noon
Tea
– Green, black, all good
Alcohol
– REASONABLE
– Wine & beer , meh...
– White liquor with
diet soda is best bet
for minimal insulin
response
Other items to consider
Fish Oil (balance your fats- check with Doc)
Vitamin D from sunshine (minimum effective dose)
SLEEP– Try to get 8+ hours
– Make room PITCH BLACK
– Take time to mellow before bed (read, pray, meditate).