1. How to Eat the Paleo Way (from the Crossfit mainsite)
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
Nutrition
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
1a. Grocery List, Paleo Style (from the "Caveman Strong" website)
I have used the Robb Wolf book and the Mark Sisson book as well as the two eBooks. I have found that the eBooks Below have a bigger variety of recipes while the Amazon books explain what the Paleo diet is as well as provide some recipes.
SOME PALEO FOOD WEBSITES:
2.**Paleo Kits-Awesome Paleo Snacks-Regular and Grass Fed Beef A delicious mix of plain jerky's and jerky mixes with: raw macadamias, almonds, pecans and dried fruits, PaleoKits are perfect for people on the go. Vacuum packed for maximum freshness, PaleoKits have a six-month shelf life and are great on-the-go fuel for life's journey. PaleoKits are available in a small size for snacking and large size for meal replacement.
The following list is a variety of paleo and almost paleo snacks,oils,butters,chips,food, etc... and the links to check them out!
Nuts
-on Amazon you can buy a variety of raw nuts at very reasonable prices with the option of free shipping!
Chips:
Snack Bars:
Sweet Treats
Granolas and Cereals
Coconut Products
***MOST AMAZON PRODUCTS ARE LESS EXPENSIVE IF BOUGHT IN BULK AS WELL AS ELIGIBLE FOR FREE SHIPPING.
ADDITIONAL PALEO FOOD WEBSITES
(thank you from http://paleofoodmall.com/)
-Organic Berry Powerful Trail Mix is a paleo snack that is a unique trail mix containing the following list of ingredients: gogi berries, blueberries, cherries, cocoa nibs (not paleo), Hunza mulberries, cranberries, Hunza golden raisins, coconut, almonds, apricot kernels. Package weighs 7 ounces.
-Gimme Good Stuff makes raw, organic, germinated, vegan, gluten-free, fruit sweet, snacks, like bars and brownies, cookies, snacks, cereals, and ingredients. Sold in stores scattered all over and online here with a $30 minimum.
- Gopal’s Healthfoods has a line of raw and sprouted wraps and bars. Many are paleo or very close. Some have high fructose agave syrup. Can buy online here or at Natural Zing.
-Livin’ Spoonful makes crackers made from sprouted sunflower seeds. They come in four flavors. No grains. You can buy online at this web site or some at ShopRawFoods and Natural Zing and at Amazon.com.
-US Wellness Meats has a huge variety of paleo product and grass fed beef. A great website!!
-Paleo Brands, a variety of paleo foods
-Paleo Treats, paleo desserts for the elite athlete
-Primal Pacs, organic grass fed jerky
****These products are suggestions and we recommend that consumers always check the products and their ingredients
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