PAGE3 WHAT IS PALEO?
What is the definition of “paleo diet?” Is there more to it than just trying to eat what cavemen ate?
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PALEO DIET BASICS
Paleo is more than just what you put in your mouth, but you’ve got to start somewhere. Learn the basics of a good, consistent paleo lifestyle.
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PALEO SHOPPING TIPS
Save money shopping for your paleo feasts with these tips.
PAGE10 PALEO RECIPES
Here’s a few easy recipes to get you started!
PAGE11 PALEO RESOURCES
We’ve compiled a list of paleo resources to keep you track!
CFB Magazine is published by Russ Hutto for CrossFit Brunswick and is available in digital format online. All design and layout lovingly crafted in Russ Hutto’s hi-tech creativity cave. Creative Design Team Russ Hutto Sophie, the Wonder Pup Random Squirrels Editor/Publisher Russ Hutto A half-thawed Neanderthal recently unearthed in Northern Siberia. Any article ideas, success stories, and even advertising inquiries can be directed to: russhutto@gmail.com CrossFit Brunswick Photos by Ayla Wilson
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What is
Paleo? Paleo is more than just a diet.
It’s more than what you throw down the ol’ pie hole. Paleo could be labeled a lifestyle. It could be labeled the latest trend in low-carb dieting. It could even be labeled a culinary cult. But what exactly is Paleo? Here’s a good way to look at it: Forget the loincloths and spears. Forget the campfires and mammoth roasts, Paleo is really just a broad framework we use to make informed decisions. Simply put, it’s a philosphy. Read on...
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What is
Paleo?
One thing I like to think about when approaching how to eat for optimal health and performance is this philosophical framework.
heart disease, Parkinson’s, Alzheimer’s, depression and infertility.”
Andrew Badenoch made this memorable statement Instead of trying to “eat like a in regards to Paleo dieting: caveman” its probably better “Paleo is a logical framework to view yourself as a hunterapplied to modern humans, gatherer (HG) with the benefit not a historical reenactment.” of having modern science, medicine, and research on What this means is that we’re your side. not running around trying to be cave folk. If that were the If all we did was eat like case, we’d shun shoes and cavepeople, we’d never be most clothing and live off of able to eat half the delicious game and berries. and nutrient-rich foods that we include in our paleo What it does mean is that we approach today. use this framework and make informed decisions with all Why? the information, research, and technology that we have Because they didn’t exist in available to us. “cave” times. Woot! Modern technology Robb Wolf, author of The meets timeless practice. Paleo Solution says that “The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes,
This means that we can take a look at hunter-gatherer people groups across the spectrum of history and find principles that work for us. But we can also use modern medicine (within reason) and all the technology that comes along with that to increase our lifespans, heal our ailments (that diet doesn’t prevent), and in general connect us to more information. Bottom line. Don’t try and be a cave person. But, find the principles that makes those HG people groups the most healthy and robust populations in history and make informed decisions.
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PALEO BASICS So you want to shift your dietary approach to a more Paleo/Primal approach. Here’s a few basic tips: 1. Eat meat, vegetables, nuts, seeds, berries, fruit. 2. Don’t eat dairy, grains, legumes, sugar.
5. Eat lots of quality nutrient dense protein and fat (meats, nuts, seeds, avocados, olives, coconut) 6. Don’t eat lots of empty carbohydrates (breads, pastas, cereals, pastries, cakes, chips)
3. Drink lots of water. 4. Don’t drink soft drinks (including diet drinks) or sugary drinks like tea and fruit juices.
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1) Don’t EVER buy junk food. If it’s in the house you’ll most likely eat it. Try and stay away from “splurge” foods even if you think you’ll be disciplined enough to wait until after your paleo challenge is over. If you want to stick to this as a lifestyle, save the splurge meals and desserts for when you go out. Nothing wrong with an occasional ice cream cone or donut. Just don’t bring large quantities of them home with you! You WILL eat them. 2) Shop the perimeter of the store. There’s a few exceptions to this tip, but generally you can find everything you need to eat healthy around the outside of your local grocery store: meats, veggies, fruits, etc. Unless you’re buying toiletries or other household items you can usually make one good trip around the perimeter of the store and be out in a jiffy! 3) Buy meat in bulk. When there’s a sale on meat grab an extra item. Look for sales ahead of time. Occasionally grass-fed meat goes on sale and it’s good to buy a few extra packs when it is on sale. 4) Use coupons for non-food items to save money for food items. Just by cutting out boxed, packaged, bottled, and refined foods you’re most likely going to save money. Especially since those foods tend to make you hungrier as you eat them, which causes you to eat more food over the long haul. Save the Sunday paper for coupons on toiletries, cleaning products, make up and hair products, etc. Use the savings to buy QUALITY food! 5) Plan ahead. Before you ever step foot into the grocery store it’s a good idea to already have meals planned out. That way you’re not just buying random foods that you may or may not be motivated to cook. Having a menu helps. It focuses your shopping trip down to the necessities (unless meat is on sale – see #3). 6) Buy a new spice occasionally. To really add variety to your paleo menu, you’ll want to have options on how to prepare your meats and veggies. People often complain about getting bored with the same old meat dish. If you buy new spices occasionally and really fill out your spice rack you’ll have an endless variety of flavors and tastes at your disposal! 7) Eat bacon before you shop. Eat foods that are higher in protein and fat earlier in the day so that when you go shopping your not ravenously hungry. The worst impulse buys come when you have no plan and when you’re hungry. Eat before you shop. 8) Plan/Shop with a friend. This is more of a short-term, time specific event, but if you make it a point to invite friends over for a meal, you can coordinate and shop accordingly. It’s always fun to share recipes and to encourage one another.
PALEO SHOPPING TIPS
Here’s a few helpful tips to remember when shopping to eat paleo:
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He must work out!
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Paleo Recipes...Yum
Got a Paleo recipe that’s worked great for you? Feel free to share them with your fellow CFB family! Here’s a few that have worked for us in past challenges:
Paleo Egg “Muffins” This is a simple recipe, in fact a recipe is a loose term because this one is SO customizable and easy to prepare. Plus, it makes a great reheatable snack or breakfast item that you can prepare ahead of time. Eggs (as many as you like...yeah, I know, pretty helpful, right?) Cooked Crumbled Meat (sausage, bacon, ham, etc.) Veggies (of any variety - but spinach and small pieces of broccoli work well) Seasoning (salt, pepper, etc). Butter Mix up your eggs as if you were going to scramble them. Add other ingredients. Pour into greased (butter) muffin trays (about half way). Bake at 350 for about 15-20 minutes (ish). Remove from oven. Let stand before removing from tray. Enjoy.
Easy Stewed Beef & Veggies (Crock Pot) Simple is good, right? Well this is pretty easy. Stew Beef (Cut into smaller pieces) Veggies of your choosing (carrots, peppers, onions, etc.) Stock (leftover from boiling chicken OR find a good organic, low-sodium store brand) Seasoning (salt, pepper, basil, thyme, rosemary, etc. - you choose) Quantity doesn’t really matter. Just keep it simple. Throw all them mugs into a crock pot and cook on low for 6-8 hours. (Just make sure to check it at about the 4 hour mark.) Enjoy the aroma all day. * Variation. You can also cook a roast this way too.
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PALEO RESOURCES Ok, here’s a bunch of books, websites, and other tools you can use to make your Paleo experience worthwhile.
BOOKS: The Paleo Solution by Robb Wolf The Paleo Diet by Dr. Loren Cordain The Primal Blueprint by Mark Sisson Protein Power by Dr. Michael Eades & Dr. Mary Eades Wheat Belly by Dr. William Davis Why We Get Fat by Gary Taubes The Vegetarian Myth by Lierre Keith Good Calories, Bad Calories: by Gary Taubes Everyday Paleo by Sarah Fragaso WEBSITES: www.marksdailyapple.com www.robbwolf.com www.paleohacks.com www.proteinpower.com COOK BOOKS: The Primal Blueprint Cookbook by Mark Sisson Paleo Comfort Foods by Julie Sullivan Mayfield & Charles Mayfield Well Fed by Melissa Joulwan Make It Paleo by Bill Staley & Hayley mason RECIPE WEBSITES: www.paleomg.com www.primal-palate.com www.nomnompaleo.com www.everydaypaleo.com www.balancedbites.com WEBSITES/APPS FOR TRACKING PROGRESS www.loseit.com www.myfitnesspal.com www.fitday.com www.livestrong.com
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So you’re interested in using a website like www.loseit.com or an app like MyFitnessPal to track your progress? Here’s what to really focus on: • Think about the overall picture of your food intake. Don’t stress over calorie counts. You want to get good amounts of quality, nutrient-dense foods. • If you restrict anything make sure that you are not going overboard on CARB foods. Just by cutting out bread, pasta, soft drinks, fruit juices, sweets, etc. you’ll be lowering your calorie counts by default. • Use these progress trackers to dial in your carb, protein, and fat intake. • Mark Sisson recommends keeping your carbs at or under 50 grams per day to accelerate weight loss. He recommends 100-150 grams per day to maintain a lean physique (if you work out intensely more than 3 days per week, you’ll want to adjust accordingly). • Make sure you’re getting enough fat. One mistake people make when switching to a Paleo diet is continuing to be restrictive with fat. Don’t be afraid of olive oil, bacon drippings, butter, or coconut oil. Fat is necessary for many functions in the body and many times we don’t get enough!
SUMMARY Eat: Meats Vegetables Nuts Seeds Berries Fruit
Don’t Eat: Grains Legumes Dairy
In Other Words: Eat real, whole, natural foods. Drink water. Avoid sugar and processed foods. Don’t drink your calories. Feel great!
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