The Food Course Resource Book by CrossFit Cedar Park

RESOURCES

RESOURCES THE FOOD COURSE

THE FOOD COURSE resources

TABLE OF CONTENTS Stunning Facts

Food for Thought

The Food Matrix

p 41

What to Expect

p 45

Food Log

p 47

30 Day Family Meal Plan

p 55

The Recipes

p 81

Your THOUGHTS become your WORDS become your ACTIONS become your HABITS become your CHARACTER become your DESTINY

Create a STRONG and POWERFUL YOU

People and Food

STUNNING FACTS “ I am stunned by a few facts... 1- People do not know how to cook in general. Microwave meals and fast food seem to predominate. Sandwiches and other grab-n-go crap are the norm. Food quality matters. You need to learn how to cook. Acknowledge, accept, move on.

2- People are “too busy”. If you are “too busy to cook” you need to reevaluate your life. How much time do you spend watching TV? Be honest and realistic because if you legitimately do not have time to feed yourself correctly you are heading towards serious health problems.

3- People go absolutely fetal if they do not have their bread, rice, pasta and all the other garbage carbs. Inevitably the question arises “how do I cook this?” It is simply a cover for “I want my comfort food”. If you want results you need to alter what you are doing. I know this seems obvious, but apparently it is not! If you want to keep doing the same old thing join a Globo gym, don’t go (most people don’t) and keep eating what you have been eating. Wasn’t that easy?! Not surprisingly you will continue to get the same results.

4- As day follows night, eating can only follow shopping. You cannot and likely should not eat out all the time. That means you need to stock your pantry and have the vittles on hand to cook nutritious, possibly even tasty meals. You CAN do this. If you fall off the pony, get up, catch the lilâ&#x20AC;&#x2122;buggar and get back on. If you are not committed to this please step away from the ride All right, enough finger waggingâ&#x20AC;? - Robb Wolf

START LOOKING AT FOOD DIFFERENTLY

by Chad Walding , PT, DPT and Brenda Walding PT, DPT

FOOD FOR THOUGHT THINK about where your food comes from and how it will affect your body. Think about food as medicine and food as fuel. Despite advances in medicine, more technical surgical procedures, and significant amounts of time and money spent on research, our modern health is at a steady decline. We consistently see higher rates of heart disease, diabetes, and cancer... among other illnesses. While much attention has been given to a “cure” for these disorders, not enough is being given to what is “causing” this to happen.

WHY ARE WE SO SICK?? The Triage of Bad Health â&#x20AC;&#x201C; an overview

1-Hyperinsulinism Hyperinsulinism - an over production of insulin from the beta cells of our pancreas relative to our production of glucagon, this is a state of insulin resistance. *We know that hyperinsulinism is the causative factor behind glucose intolerance, high blood pressure, high triglycerides, obesity and diabetes. It is also shown as a strong correlate to many other illnesses such as cancer, Alzheimerâ&#x20AC;&#x2122;s, fertility problems and mood disorders. If we can understand what eating habits put our body in a state of hyperinsulinism and avoid these habits, we can drastically reduce our chances of becoming victim to these diseases of civilization.

The Problem:

Our modern diets and eating habits are rich in refined

carbohydrates such as grains, cereal, rice, pasta, starches and fake food (i.e. Twinkies ď &#x160;).

These foods are extremely rich in carbohydrates (have lots of

sugar) and low in vitamins and minerals. Frequent eating of these foods sends a surge of sugar to our blood stream which then sends a signal to our pancreas to produce lots of insulin, creating a state of hyperinsulinism. The Solution:

Focus on getting carbohydrates from more nutrient dense

sources with less sugar, such as vegetables, and a little fruit. Also, make efforts to

eat a protein and fat at every meal to stimulate a glucagon response in order to balance out your hormones of metabolism.

Not all carbohydrates are created equal!

vegetables  fruit  grains/starches  fake food

*As we move across the spectrum from vegetables to fake food we notice an increase in carbohydrate density.

For instance in total carbs: 1 can of soda or juice = 2 ½ slices of bread = 2 apples = 10 cups of broccoli 1 bagel = 1 cup of pasta = 2 cups of grapes = 16 cups of kale

2-FAT Fats- A poor ratio of omega 3 to omega 6

*These are your essential fatty acids that must be obtained from food because your body cannot make them on its own. Our ancestors typically ate a diet with

a ratio anywhere from a 1:1 to 1:4 omega 3 to omega 6. In our modern diets we usually see a ratio of anywhere from 1:20 to 1:30.

The Problem-

Our modern western diets are very high in Omega 6

polyunsaturated fats such as canola oil, vegetable oil, safflower oil, corn oil as well as trans fats. These are found in processed foods, frozen foods, fast foods, and in many restaurants. Also, most of our conventional meat sources are fed grains which cause the fat from these sources to be rich in Omega 6.

Over

consumption of these Omega 6 fats (such as what we see in our modern diets) as compared to omega 3 fats can lead to systemic inflammation and disease.

The Solution-Eat grass-fed meat, wild caught fish and pastured eggs rich in Omega 3 fat -Supplement with fish oil to counter balance a poor ratio of Omega 3:Omega 6

-Avoid processed foods

-Avoid cooking with polyunsaturated industrial oils

-Start using more saturated and monounsaturated fats for cooking (see guide)

3- Gut Irritating Foods Gut Irritating Foods (Grains, Legumes, Dairy)

* The human species has been around for over 2.5 million years. It was not until 10,000 years ago after the Agricultural Revolution that we began consuming Neolithic foods such as grains, legumes and dairy. Upon introduction of these foods in our food supply, we notice an immediate decline in our health with an increased rate of bone malformations, dental cavities, nutrient deficiencies, infant mortality, and a decline in physical stature.

Anthropologists tell us that it takes

over 40,000 years for a species to evolve to its new environment, and therefore we are not yet genetically equipped to eat these foods.

The Problem- Grains, legumes and dairy can wreak havoc on your entire body in a variety of ways. These foods not only spike insulin levels, but they can irritate and destroy the gut lining. This is especially concerning due to the fact that 80+ % of your immune system resides in the gut. Grains contain harmful proteins called lectins that can severely compromise the integrity of the gut by allowing these almost entirely intact proteins to enter your blood stream, along with foreign pathogens and unwanted food particles. These complex proteins can stimulate an autoimmune cascade and thus lead to various autoimmune/chronic diseases (i.e., rheumatoid arthritis, multiple sclerosis, and cancer).

The Solution: Avoid grains (especially gluten containing grains), legumes and dairy. Eat quality meats, vegetables, little nuts and seeds, some fruit, little starch, no sugar and no processed foods.

BOTTOM LINE... • Eat whole, nutrient-dense foods. • Eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar. • Make an effort to get QUALITY protein sources (grass-fed meat, pastured eggs) …shop at the farmer’s market and get to know your local farmer! • Every meal should at least have a protein and a fat source. It's not healthy to eat 4 bananas for breakfast with no protein and fat. Let’s keep that insulin from spiking! • It’s best to cook with coconut/palm oil, animal fats or whole real butter at high heat. • It’s good to cook with extra virgin olive oil, avocado oil, sesame oil. Use these with moderate heat. • Avoid industrial oils like vegetable, canola, soy, cottonseed oil…Very bad stuff. Avoid trans-fats. • Get most of your carbs from veggies instead of rice, cereal, pasta and other grains. Go EASY on the fruit. • Go EASY on the nuts and seeds. Soak them before eating. • Try to drink water only. Coffee and tea is ok but don't go crazy (2-4 espresso shots a day)

• Rotate your meats (chicken, beef, salmon, bison, etc) and eat a variety of veggies (squash, zucchini, broccoli, etc). • For athletes, a gram of protein per pound of body weight is a good rule and great place to start! For non-athletes a palm-sized portion of protein is a good place to start. • Coconut and avocado’s are amazing fats! • Don’t forget to sleep! Make an effort for 8-10 hours of sleep in a pitch black room. Poor sleep is another issue that we see in preventing people from leaning out. It increases cortisol levels which increases insulin levels and makes us fat. When we stay up late with the lights/electronics on our bodies get tricked into thinking it summer time all the time.

In this state the body craves

carbohydrates because it’s preparing for a cold winter and hibernation. So make sure you get some rest! • Exercise smart and lift heavy weight.

THINK about your food! Make conscious choices! We live in a culture that is sending unconscious messages in regards to our health and values. change! WAKE UP!

Be the

QUICK AND DIRTY FAT FACTS: CHOOSE YOUR FATS WISELY!!

SATURATED FATS • Found in animal fats and tropical oils • Highly stable and don’t turn rancid easily • Good for cooking at high temperatures • Solid or semi-sold at room temperatures • At least 50% of cell membranes are made of saturated fat • Our brain is made of over 60% saturated fat • Important for laying down calcium in bone • Protects liver from alcohol and toxins • Necessary for proper utilization of Essential Fatty Acids • Necessary for transportation and absorption of Vitamins A, D, B and K which are essential to human health • The lungs require saturated fats to function • Provides energy to the heart in times of stress

MONOUNSATURATED FATS • Found in nuts and nut oils, olive oil, avocados • Relatively stable and don’t turn rancid easily

• Liquid at room temperature, semi-solid with refrigeration • Good for cooking at moderate temperatures; sautéing

POLYUNSATURATED FATS • Found in vegetable oils, fish oil, eggs, salmon • Omega 6 and Omega 3 essential fatty acids (our bodies cannot produce these oils) • Unstable even at room temperature; easily damaged by light, heat, moisture and O2 exposure • Liquid even with refrigeration and requires refrigeration • Should NEVER be heated

TRANS FATS • Industrial companies using cheap soy, corn, canola, cottonseed oils for their products and forming trans fats • Found in manufactured foods, baked goods, frozen foods, margarine, chips, fastfood, etc. • Partial hydrogenation of Polyunsaturated Oils • Major cause of heart disease and contributes to weight gain, cancer, auto immune diseases, premature aging, digestive disorders, and infertility • Labels can claim “ZERO TRANS FATS” if the trans fat content is an “acceptable” amount

• NO SAFE LEVEL IN THE DIET. DO NO CONSUME…EVER!

SAFEST FATS FOR COOKING (frying, baking, broiling, grilling and roasting) • Coconut oil – organic and virgin • Red palm or palm kernel oil – organic and virgin • Butter • Ghee • Animal fats – lard, beef and lamb tallow, chicken/duck/goose fat

SAFER FATS FOR COOKING (stir-frying, sautéing) • Olive oil – unfiltered, organic, extra virgin (less than 400 deg, over medium heat is considered safe according to Mary Enig, PhD) • Avocado oil • Macadamia nut oil • Sesame oil • * extracted via expeller pressing

UNSAFE FOR COOKING • Vegetable/soybean oil • Corn oil

• Flax oil • Hemp oil • Pumpkin oil • Safflower oil • Sunflower oil • Grapeseed oil • Fish/Cod liver oil

UNSAFE FOR COOKING OR CONSUMPTION • Trans fats in packaged foods • Canola oil – genetically modified, turns rancid quickly • Cottonseed oil – genetically modified, pesticide-laden, hydrogenated

DO NOT CONSUME OILS THAT HAVE BEEN CHEMICALLY PROCESSED, AVOID THESE TERMS: • Refined • Hydrogenated • Partially Hydrogenated • Cold-Processed

LOOK FOR THESE TERMS WHEN BUYING OILS • Organic • First-cold pressed or cold-pressed • Expeller-pressed • Unrefined • Extra virgin * these processing techniques help keep fats from turning rancid

REFERENCES Eat Fat, Lose Fat, by Mary Enig, Ph.D., Hudson Street Press “Fats: Safer Choices for Your Frying Pan & Your Health”, by Caroline Barringer, N.T.P. How to Eat, Move and Be Healthy!, by Paul Chek, A C.H.E.K Institute Publication The Vegetarian Myth by Lierre Keith, Flashpoint Press

WHERE DO I START?? Get rid of all processed and packaged foods in your house. Get rid of all foods with a label, in a package, or a can (with the exception of coconut milk). Throw out the sugar, sodas, candy, pasteurized milk, crackers, cookies, frozen dinners, soy foods and condiments. Avoid these toxic chemicals that find themselves in most modern foods: Artificial Flavors Artificial Colors Aspartame Protein Powders Soy Protein Isolate Artificial Sweeteners Preservatives Nitrates and Nitrites Refined Sugars High Fructose Corn Syrup Trans Fats Rancid Vegetable Oils White Flour Additives MSG

CHANGE YOUR FATS! CONSUME THE RIGHT KIND OF FATS

Cook with coconut oil, butter, ghee, animal fats, palm oil at high heats, olive oil for sautéing and low to medium heats (Splurge and get good quality fats/oils) MUST BE NON-HYDROGENATED Coconut oil – Nutiva Organic, Extra Virgin, Unrefined Coconut Oil Wilderness Family Naturals (Organic, Extra Virgin, Unrefined and you can buy in bulk) Palm oil – Wilderness Family Naturals online or at Whole Foods Butter – Organic butter or raw butter from grass-fed animals (Kerrygold is a good brand you can get at HEB, Whole Foods or Organic Valley Pastured Butter from Whole Foods Olive Oil – Organic, Unrefined, Extra Virgin Fats and oils for consumption – No cooking Flax oil – (raw, unfiltered, organic) is high in omega 3s and great for salad dressings or on steamed veggies Avocado Coconut milk – make sure nothing is added to it, get organic (Thai Kitchen Organic) Nuts and seeds – try to get organic when possible and soak before consumption to get rid of gut-irritating enzyme inhibitors

Meats- Buy GRASS-FED MEATS, WILD-CAUGHT FISH, & EGGS FROM CHICKENS RAISED ON PASTURE You want meat from animals that have been raised on pasture to eat GRASSES not GRAINS. You want meat from animals that have been given no HORMONES or ANTIOBIOTICS Shop at local farmers markets for the BEST meat and eggs!! Here you can get grass-fed meat (, pasture-raised chicken, and eggs from pasture-raised chickens. Ask the farmer what they feed their animals. It doesn’t have to be “organic” if you getting it from good source. You can get GRASS-FED meat at Whole Foods. They have grass-fed beef, and their bison and lamb are grass-fed as well even though they are not labeled as such. Buy WILD-CAUGHT FISH. Do not buy FARM-RAISED fish.

Fruits and Vegetables With vegetables and fruits buy organic when possible at the grocery store to avoid PESTICIDES AND HERBICIDES (they will wreak havoc on your body) If you are shopping at the farmer’s market many farmers do not have the label of “organic” because they are a small farm and do not have the money to go through the certification process. Ask if they use HERBICIDES AND PESTICIDES. Most do not and it is a great source for fresh produce Eat a variety of fresh vegetables and fruits…try a new vegetable and find a recipe on the internet

Nuts and Seeds Most nuts and seeds need to be soaked to get rid of gut-irritating enzyme inhibitors. Use this website to see how long to soak your nuts. You can dry them in the oven at your oven’s lowest temperature or in a dehydrator. http://www.raw-food-living.com/soaking-nuts.html Don’t go crazy on nuts due to the gut irritation component and especially if you are trying to lose weight or have an autoimmune disease.

Sweets Eat sweets in moderation and when you do…make them at home. Eat truly raw, unheated honey (Round Rock Honey, Really Raw Honey) Use honey to sweeten tea and in place of sugar to make sweet treats Use stevia for an alternate sweetener Use figs and dates for baking AVOID: aspartame, Splenda, Nutrisweet, Equal – these are neurotoxins and are very harmful to your body!

SHOPPING LIST Proteins:

Nuts & Seeds:

___ Beef

___ Almonds

___ Bison/Buffalo

___ Brazil Nuts

___ Chicken

___ Cashews

___ Eggs

___ Macadamia Nuts

___ Fish

___ Pecans

___ Lamb

___ Pumpkin Seeds

___ Turkey

___ Sesame Seeds

___ Other

___ Sunflower Seeds ___ Walnuts ___ Nut Butter ___ Other

Vegetables:

Fruits:

___ Arugula

___ Kale

___ Apples

___ Limes

___ Avocado

___ Leeks

___ Bananas

___ Mangoes

___Artichoke

___ Lettuce (variety)

___ Blueberries

___ Nectarines

___ Asparagus

___ Mushrooms

___ Blackberries

___ Papaya

___ Bell Peppers

___ Onions

___ Cantaloupe

___ Peaches

___ Beets

___ Okra

___ Grapefruit

___ Pears

___ Bok Choy

___ Parsnip

___ Grapes

____ Broccoli

___ Pumpkin

___ Honeydew Melon

___ Plums

___ Brussel Sprouts

___ Radishes

___ Kiwi

__ Strawberries

___ Cabbage

___ Spinach

___ Lemons

___ Watermelon

____ Pineapple

___ Carrots

___ Squash – Acorn

___ Other

___ Cauliflower

___ Squash -Butternut

___ Celery

___ Squash - Spaghetti

___ Chard

___ Squash – Yellow or Summer

___ Collard Greens

___ Squash – Other (i.e.: Patty pan)

___ Cucumber

___ Sweet Potato/Yam

___ Eggplant

___ Tomatoes

___ Green Beans

___ Turnips

___ Other

___ Zucchini

____Other

___ Other Fats:

Herbs:

___ Butter (Organic for sure, Raw if possible)

___ Basil

___ Cilantro

___ Coconut Milk

___ Dill

___ Oregano

___ Coconut Oil (Organic, Extra Virgin, Cold Pressed, Unrefined)

___ Parsley

___ Rosemary

___ Cod Liver Oil (Carlson’s Lemon Flavored, Green Pastures)

___ Thyme

____Other

___ Flax Oil (Organic, Cold Pressed, Unrefined) ___ Olive Oil (Organic, Extra Virgin, Cold Pressed, Unrefined) ___ Palm Oil Spices:

Condiments/Other:

___ Chile Powder

___ Garlic

___ Other_____

___ Apple Cider Vinegar ___ Lime juice

___ Clove

___ Ginger

___ Other_____

___ Balsamic Vinegar

___ Raw Cocoa

___ Coriander

___ Marjoram

___ Sea Salt

___ Raw Honey

___ Cumin

___ Nutmeg

___ Pepper

___ Figs

___ Curry Powder

___ Paprika

___ Natural Mustard

___ Dates

___ Garam Masala

___ Turmeric

___ Lemon juice

____Other

FOOD IDEAS *We highly recommend a 30 day “buy in” to this way of eating. A 30 day meal plan that is easy to implement, simple, tasty and cost effective. Breakfast Ideas: Eggs cooked in butter or coconut oil with steamed veggies and small bowl of fresh berries Bacon from pigs raised on pasture with eggs and steamed veggies Sausage (check to make sure they have no soy or canola oil and added ingredients) with Coconut Flour or Almond Flour Pancakes + butter or coconut oil Omelet with Coconut Flour Muffins + butter or coconut oil Smoothie with coconut milk, fruit, raw egg yolks, coconut oil, (there are tons of recipes out there, just make sure you have a protein and fat in your smoothie or with your meal) Macadamia nut porridge or nut porridge (see recipe) with some protein source Meat and steamed or sautéed veggies

Chad and I eat meat and vegetables for breakfast all the time. It sounds strange...but once you get used to the idea it is actually very nourishing and filling. It is a great way to fuel yourself for the day and will not leave you hungry in an hour like the ole’ cereal and milk or bagel used to. Often times I will cook a whole pound of ground meat and 2 portions of veggies and eat half for

breakfast and the other half I pack for lunch. It is quick and easy and great for those people that need to pack something for work. Other times I will make a large dinner and have the leftovers for breakfast or lunch. I suggest steaming veggies in the morning…it is quick and easy. You can buy organic frozen veggies to make it really quick or chop up some fresh veggies.

Example: Steam a bag of chopped spinach with some cubed butternut squash. Mix with ground Turkey and add a little cinnamon and butter on top. Example: Steam sliced zucchini and yellow squash, top with butter or olive oil, add some fresh herbs and mix with ground beef or bison Example: Spaghetti squash cooked from the night before mixed with an assortment of veggies, avocado and butter

Lunch/Dinner Ideas & Tips: Use your CROCKPOT! It takes a little prep time in the morning, but dinner is ready for the most part when you get home. Great if you work late! Make more than you need and have it for breakfast, lunch or another dinner! Taco/Fajita night – we have it once a week. Throw a chuck roast in the crockpot with various spices of your liking and use if for carnitas. Use lettuce wraps for the shell. Sautéed onions

and bell peppers and use various raw veggies for the

toppings (shredded carrots, radishes, etc).

Lamb stew â&#x20AC;&#x201C; Stick some lamb shanks and or necks in the crockpot. I chop up fresh rosemary, garlic with salt and pepper and rub it all over the lamb. I chop up carrots, turnips, radishes and dump them on top. Add some water or beef broth (just a few cups because the bones have marrow and will make its own broth) and cook all day 10 hours on low. I get home and there is an amazing, flavorful stew ready to eat. Pick out the bones and serve. I make a lot so I have leftovers for the next day or another meal. The broth it makes is incredibly nourishing to the gut and just makes you feel good! Chili Whole Chicken Find recipes for grass-fed meat cooked in the Crockpot Roast 2 chickens at once. Use one for dinner and use the meat from the other one for breakfasts/lunches or dinners later in the week. Example: use leftover chicken to make Chicken Curry or a Chicken salad Save the chicken carcass and make you own homemade broth. Stick carcass in large stockpot and fill with filtered water. Add 3 coarsely chopped carrots, celery, onions, peppercorns and salt. Bring to boil and then simmer on low for 6-8 hours.

Discard bones and vegetables. Freeze some broth for cooking and

homemade soups.

Beef/bison/turkey burgers with no bun and baked sweet potato fries In a rushâ&#x20AC;Śpick a meat and a variety of veggies and make a stir-fry. Make it colorful with a green, yellow, orange, purple, and/or red veggie. Get creative with different spices and herbs.

Supplement Recommendations Vitamin D Critical in fat metabolism, cancer prevention, autoimmunity, fertility, insulin resistance, types 1 & 2 diabetes, cardiovascular disease, anti-inflammatory as a Cox2 inhibitor How much: 2,000-5,000 IU per day of Vit-D3, to be taken in the AM with a meal containing fat Brands- Premier Research Laps *Very affordable and last a long time

Fish Oil

Helps correct an imbalance on Omega 3/Omega 6 fats commonly seen in

western diets Has influence on cancer, autoimmunity, insulin sensitivity, neurodegeneration, recovery from activity, fertility

Daily dose in Total EPA/DHA in grams per day

*For more specific conversions and calculations please visit whole9life.com/fishoil/

Brands:

Pharmax, Stronger Faster Healthier, Nordic Naturals, Carlsons,

Barleans *Prices vary from $25-$200 per month depending on body weight, current health status and quality of fish oil. For practical and economical reasons we suggest getting a high quality fish oil

Magnesium Magnesium deficiency appears to be a player in Insulin resistance¸ cardiovascular disease, Chronic fatigue/fibromyalgia, High blood pressure Take 400-600 mg of magnesium citrate mixed in warm water before bed Brands: Natural Calm

Supplementing Magnesium is roughly $25 per month

Digestive Aids HCL- (Hydrochloric Acid) helps to increase stomach acid & enhances the effectiveness of digestion Very significant for those with GI problems in the past, have an autoimmune disease, or significant systemic inflammation. Brands: Now Foods: Super Enzymes (can be found at most grocery stores) *Take these at mid meal in meals containing protein and fat. What you are looking for is a slight “warmth” in the epigastric region (at the bottom of your breast bone where the ribs meet)

-Start with one capsule per meal for a day or two. If you do not feel warmth take two caps with each meal for a day or two. Warmth? Keep following this process until you are at five caps per meal. If you are still not feeling warmth, just hang at this dosage until you do start to feel warmth after each meal. Whatever your dosage, when you start to feel warmth, dial your dosage down by one cap per meal until you are digesting your food without supplemental enzymes. Titrate down in the same way. Many people keep taking them forever. Probiotics

-critical in digestive process & protecting gut lining

-displace potentially pathogenic bacteria, yeast, and parasites

-helps us to digest macronutrients

-responsible for the production of various vitamins from precursor

molecules

-gut flora has tight communication and influence with both immune

and nervous system

Where do we get it: fermented foods (all in pasteurized form) such as yogurt, kefir, miso, kimchi and raw sauerkraut Supplement frequently with a broad range of sources. times a day, about a large fork size serving.

Eat before meals 2-3

*We recommend “Straight From the Vine” products which can be found at South Austin Farmer’s Market as well as all locations of People’s Pharmacy Prices range from $5-$10 depending on location of purchase

*If you do not prefer the taste of fermented food (although we recommend you just try it) you can also use a mixed probiotic sources such as “Jarro-Dophilus”, “Dr. Ohiras”, or products from “New Chapter.”

When: Take these supplements on an empty stomach first thing in the morning, and just follow the label recommendations. Keep refrigerated.

Prices range from $40-$60

SOY ALERT! Confused About Soy?--Soy Dangers Summarized -

High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking. High phytate diets have caused growth problems in children.

Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. In test animals soy containing trypsin inhibitors caused stunted growth.

Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women.

Soy phytoestrogens are potent antithyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease.

Vitamin B12 analogs in soy are not absorbed and actually increase the body's requirement for B12.

Soy foods increase the body's requirement for vitamin D. Toxic Vitamin D2 is added to soy milk.

Fragile proteins are denatured during high temperature processing to make soy protein isolate and textured vegetable protein.

Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.

Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and additional amounts are added to many soy foods to mask the unpleasant taste.

Soy foods contain high levels of aluminum which is toxic to the nervous system and the kidneys.

(The above soy dangers and our Myths & Truths About Soy are available in the Soy Alert! trifold brochure for mass distribution on www.westonaprice.org) Studies Showing Adverse Effects of Soy Studies Showing the Toxicity of Soy in the US Food & Drug Administration's Poisonous Plant Database (7.5M PDF) Studies Showing Adverse Effects of Dietary Soy, 1939-2008 Studies Showing Adverse Effects of Isoflavones, 1950-2010

RESOURCES Buy unpasteurized, raw almonds in bulk. 5 lbs for $35 and no shipping. You can buy larger quantities for cheaper per pound. http://www.organicpastures.com/ products_almonds.html Locate Grass-fed meat all over the U.S and near you www.eatwild.com Great place to get good quality coconut products, oils, nuts and seeds, nut butters, etc. http://www.wildernessfamilynaturals.com/ Fish Oil Calculator http://whole9life.com/fish-oil/ Websites http://www.thepaleodiet.com/ http://www.marksdailyapple.com/ www.westonaprice.org Locate a farmers market near you â&#x20AC;˘ Cedar Park http://www.cedarparkfarmersmarket.com/ â&#x20AC;˘ Austin http://www.austinfarmersmarket.org/

Video • Sugar, The Bitter Truth by Robert Lustwig on YOU TUBE • Cholesterol and Heart Disease by Dr. Malcom Kendrick http:// www.youtube.com/watch?v=i8SSCNaaDcE

Recipes http://everydaypaleo.com/ http://www.paleocookbooks.com/ http://www.paleoplan.com/recipes/ http://www.thenourishinggourmet.com http://www.elanaspantry.com/

Recipe books: • Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats by Sally Fallon with Mary Enig PhD • The Gluten-Free Almond Flour Cookbook by Elana Amsterdam • Healthy Urban Kitchen Cookbook: A Simple, Step by Step System for Shopping, Cooking & Eating the World’s

Healthiest Foods by Antonio

Valladares & Jaime Larose • Tender Grassfed Meat by Stanley A. Fishman • The Primal Blueprint Cookbook by Mark Sisson & Jennifer Meier

Recommended Reads: • Eat Fat, Lose Fat by Dr. Mary Enig and Sally Fallon • Good Calories Bad Calories by Gary Taubes • Gut and Pychology Syndrome by Dr. Natasha Campbell-McBride • How to Eat, Move and Be Healthy by Paul Check • Lights Out: Sleep, Sugar, and Survival by T.S. Wiley with Bent Formby, Ph.D. • Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats by Sally Fallon with Mary Enig Ph.D • Nutrition and Physical Degeneration by Weston A. Price, DDS • Protein Power by Michael Eades, MD and Mary Dan Eades, MD • Primal Body-Primal Mind by Nora T. Gedgaudas, CNS, CNT • Real Food for Mother and Baby by Nina Planck • The Omnivore’s Dilemma by Michael Pollan • The Paleo Diet by Loren Cordain • The Paleo Diet for Athletes by Loren Cordain • The Paleo Solution by Robb Wolf • The Primal Blueprint by Mark Sisson • The Protein Power Lifeplan by Michael Eades, MD and Mary Dan Eades, MD • The Vegetarian Myth by Lierre Keith

• Traditional Foods Are Your Best Medicine by Ronald Schmid, ND Recommended Films: • InGREEDients • King Corn • Food, Inc • Fresh • The Future of Food • The Oiling of America

Recommended Podcasts: • The Paleolithic Solution with Robb Wolf and Andy Dees • Primal Body, Primal Mind Radio with Nora Gedgaudas • The Livin La Vida Low-Carb Show with Jimmy Moore

Food Matrix Proteins

Vegetables

Fats

Herbs & Spices

100 Words â&#x20AC;&#x153; Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.â&#x20AC;? - Fitness in 100 Words or Less , Greg Glassman, Courtesy of CrossFit Inc.,

Change is Great

WHAT TO EXPECT The Hardest Part of Any Journey is the First Step. A New Diet is No Different. Making the paleo switch comes with challenges. Depending on how heavy your diet is with grains and sugar before you switch, you will experience an adjustment period of varying degrees of intensity. You will experience a dip in your athletic performance and have times when feel lethargic and/or cranky. This period usually lasts about two weeks. Keep in mind that your body is going through withdrawals and there is a light at the end of the adjustment tunnel. It’s Only 30 Days - No Cheating! People often ask about a cheat meal or a cheat day. During the 30-day challenge, stay focused and strong. Try not to cheat. Instead of going for a cookie when you are having cravings, reach for a sweet, in season apple. If you do fall off the wagon - own up to it in your food log. But try to keep with it for all 30 days. Tell your friends your mean old coaches are making you do it. Once you have completed your 30 days, the occasional cheat meal is fine. If you can let it be something that happens organically (i.e. you are out with friends and everyone really wants pizza and margaritas) once in a while rather than a scheduled meal or day, you will probably feel the need to cheat less. Scheduling it out can turn your mind, once open and free for thinking about other things, into an obsessive “heroin addict” cheat meal obsessed mentality. When you do have the occasional non-paleo moment, don’t gorge yourself either.

Plan Ahead Part of the difficulty of starting paleo is the amount of preparation involved. Make sure you plan ahead so you aren’t stuck in a situation where you are left with no options. A lot of people like to use Sunday to prep for the week. Other people make lunch for the next day at the same time as they are making dinner, so they don’t feel like they are spending too much time in the kitchen. Find a system that works and stick to it. There will be places or situations where you know you have difficulty staying on diet (i.e. at the office working late, where there is an endless supply of bagels, donuts and nothing else) - make sure you have options ready available to you. Talk to your family so they know what you are doing and you don’t come home to a meal filled with food you aren’t supposed to be eating.

Food Log 47

Food Log 30 Days of Nutrition

Day Day Meal

Day Day Day

Breakfast Blocks:

Lunch Blocks:

Dinner Blocks:

Snacks Blocks:

Notes: