Paleo The What? Why? How? A brief research article.

What is Paleo?

Firstly I would like to begin with the saying that many of you would have read before ‘Paleo is not a diet, it’s a lifestyle change.’ This is what separates Paleo from other fad diets. I read a quote summing up the Paleo way quite adequately. ‘Paleo is not a diet. It’s about eating real foods that do not harm your body. It’s about maximizing your potential by eating what you were meant to eat. It’s about feeling amazing inside and looking better on the outside.’ (Instaquote, 2013).

The Paleolithic Diet has been around for many years and is also popularly identified as the ‘caveman’ diet. It is a modern nutritional plan that focuses on eating fish, meats, eggs, vegetables, fruits and nuts. It excludes grains, legumes, potatoes, dairy products, refined salt and sugar, and processed oils. (Wikipedia, 2013). The Paleolithic Diet has said to be what was eaten many years ago before the transition into agriculture and raising animals for food. Since the transition into farming, studies have shown that there has been a large increase in heart disease, cancer, obesity, and type two diabetes. Assumptions have been made that humans never adjusted to the grains we now consume hence the increase in a variety of fatal diseases.

‘The Paleo Diet is an attempt to go back to eating how we’re biologically designed to eat, allowing us to drum into our genetic capacity and start living to our maximum potential.’ (NerdFitness, 2013).

One blogger recommends that we stop defining this lifestyle as a ‘Paleo Diet’ rather as a ‘Paleo Template’. By doing this we can follow a set of guidelines and individualise it based on our unique needs. It is not a one size fits all approach. My suggestion would be to do a strict 30 days and 30 nights following the Paleo Guidelines, after that start introducing other nutrient rich foods that may not fit the Paleo way e.g. potatoes, legumes, natural yoghurts and so on. By doing this you can really listen to your body and see what helps you to function optimally. A personal example of this is although capsicum, tomatoes and egg plants are all recommended on the Paleo Diet, I can’t eat too many of them. I find I get frequent migraines and upset stomachs. It’s about experimenting and observing. What worked for you one month may not the next, so vary it up and try new nutritious recipes (please see the recipe section on this blog).

What are the benefits of eating the Paleo way?

Some of the benefits are and not limited to…

·      Weight loss

·      Improved mood

·      Increase in lean muscle mass

·      Increase in energy

·      Improved digestion

·      Clear skin

·      More efficient workouts

·      Stable blood sugar

·      Decreased allergies

·      Improved sleep

·      Less inflammation

·      The list goes on…

What can I eat on the Paleo Diet?

The Paleo Diet focuses on the intake of high protein and dietary fibre, low carbohydrate and moderate to high fat intake. However, the Paleo Diet is not black and white, it has been around for many years and there is a series of conflicting information out there. Here is a table that has been created by CrossFit Coach Lauren Graham and Personal Trainer Glenn Stewart from Nelson,  New Zealand. These guidelines have been created through extensive research, own beliefs and realistic implementation into the daily life.

Foods To Eat

Vegetables	Starchy Vegetables	Fruits (limited to 1 a day)	Meats and Eggs	Nuts, seeds, and grains	Smart Fats
· Broccoli · Cauliflower · Cabbage · Celery · Mushrooms · Salad Greens · Tomatoes · Leeks · Eggplant · Spinach · Silver beet · Onion · Lettuce · Capsicum · Peas · Green Beans	· Pumpkin · Kumara · Yams · Parsnips · Potatoes · Zucchini	·      Apple ·      Feijoas ·      Pears ·      Kiwifruit ·      Plums ·      Oranges ·      Berries ·      Grapefruit ·      Mandarins	·      Eggs ·      Fish ·      Lobster ·      Beef ·      Lamb ·      Chicken ·      Turkey ·      Tofu	·      Coconut Flour ·      Almonds ·      Brazil Nuts ·      Cashews ·      Walnuts ·      Pecans ·      Hazelnuts ·      Brown Rice ·      Quinoa ·      Macadamias	·      Olive oil ·      Avocado ·      Coconut oil ·      Flax seed ·      Lard ·      Coconut Milk ·      Avocado oil ·      Macadamia oil ·      Hazelnut oil

Graham, L & Stewart, G, (2013). Paleo Challenge, CrossFit Nelson. What do you eat on the Paleo Diet? (PP 4-6).

Foods to avoid

Dairy	Grains	Legumes	Sweeteners	Oils	Drinks
·      Butter ·      Milk ·      Yoghurt ·      Powdered milk ·      Ice-cream	·      Wheat ·      White rice ·      Millet ·      Oats ·      Spelt ·      Kamut ·      Buckwheat ·      Wild rice ·      Amaranth ·      Sorghum ·      Rye ·      Barley ·      Corn ·      Any grain, flour or noodle made from these. ·      Eat quinoa and brown rice in moderation.	·      Black beans ·      Soy beans ·      Lentils ·      Peas ·      Peanuts *Green beans are acceptable.	·      Sugar cane ·      White sugar ·      Brown sugar ·      Refined maple syrup ·      Refined honey ·      Aspartame ·      Sucralose ·      NutraSweet ·      Splenda	·      Vegetable oils ·      Soy-bean oil ·      Sunflower oil ·      Flaxseed oil (Any oil that is highly processed).	·      Alcohol!!!! ·      Soft drinks ·      Fruit juice

Graham, L & Stewart, G, (2013). Paleo Challenge, CrossFit Nelson. What do you eat on the Paleo Diet? (PP 4-6).

Summary

Many people think the Paleo Diet is about starvation and deprivation of the beloved foods we have formed an emotional connection with but it’s not! The Paleo way is an attempt to help us to live to our maximum potential in all walks of life. To prove this I will continue my 30 days and 30 nights on the Paleo Diet showing you how you don’t need to starve and feel deprived. Please see the website links on my blog for amazing recipes that you will enjoy at the time AND still feel good afterwards.

Reference List

Graham, L & Stewart, G, (2013). Paleo Challenge, CrossFit Nelson. What do you eat on the Paleo Diet? (PP 4-6).

Instaquote (June 1, 2013). Paleo. http//:www.pinterest.com

NerdFitness, (2013, 4^th June). The Beginners guide to the Paleo Diet. http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/)

 Wikipedia (2013, 4^th June). Paleolithic diet. http://en.wikipedia.org/wiki/Paleo_diet

Day Nine: People Are Going To Judge You.

Get use to comments like, 'Why are you even doing this?'. 'You don't need to go on a 'diet' you're fine the way you are'. ' 'I don't know how you are going to go without chocolate for 30 days!' Or 'come on one piece of chocolate won't hurt'. I am sure you have heard this all before and many more comments from people who you expected to support you throughout the challenge. My advice for this is remember your long term goals and don't succumb to the peer pressure! Remind yourself that you want to lose that last couple of kg, improve your mood or energy, get that 100kg deadlift or do an unassisted pull up. Let your goals motivate you and become your own support crew.Try not to dwell on judge mental comments that usually say more about the person preaching them than they do about you. Surround yourself with people who are going to lift you higher and encourage you rather than bring you down. 

My Food Intake Today

Breakfast: 2 Egg omelet, 1/4 avocado, leeks, brussel sprouts and mushrooms. Green Tea

Snack: Apple, 10 raw mixed nuts

Lunch: 1 cup, Raw spinach, half cups of bean, fresh prawns, 1/4C cooked brown rice

Snack (pre-WOD): 2 rice thins, with cottage cheese.

Post-WOD: Protein Shake with water.

Dinner: Chicken breast seasoned with lemon juice, chili and garlic. Brussel sprouts and leeks. 1/2 parsnip, 1/4 medium kumara, 2 small yams.

Missing that hot chocolate or Milo on a cold rainy day like today? Well I have a solution for you! In a protein shaker place one tablespoon of chocolate protein powder and 100ml of  unsweetened almond milk. Shake until protein is mixed. Pour into a mug and top with hot water. Sprinkle with cinnamon and enjoy! (Post-WOD preferably or instead of reaching for a Milo, hot chocolate or other sugary drink).

To finish here are some photos of todays workout. I was feeling a bit flat, lightheaded and not right. It could be many things I will continue to monitor this and make some changes if needed. 

Day Eight: One Week Down

Week one is done and dusted and what a great start to the new week it was! I began my day with some meat and veg, followed by a CrossFit training with a friend at Results gym. I felt great! I had ample energy and although every CrossFit session seems to challenge me physically and mentally I felt recovered shortly after and ready for round two (not that I did a second session). Personally I think the way I felt during training today is a combination of good nutrition, rest, and recovery. 

My Food Intake Today

*note during the week I eat what some would say is 'boring'. I am quite busy with work and other commitments that I stick to a pretty tight routine. It can become quite repetitive but I do try to change up the foods I am eating on a daily basis. Check the recipe section daily for new recipe ideas. 

Breakfast (Pre-WOD): Chicken breast, green veggies, 1/4 avocado Green Tea.

Snack (Post WOD): Almond Protein Shake (see recipe in recipe section), left over green veggies from this morning.

Lunch: Green Veggies, 1/4 cup cooked brown rice, can of tuna.

Snack: 10 nuts

Dinner: 1 piece of Orange Roughy Fish, half a medium kumara, palm size piece of pumpkin, broccoli and cauliflower. 

Todays WOD and Strength Session (did back squats instead of power cleans/snatches). I trained with my friend, so we did 5-7 Reps of one exercise for 3mins. The recovery time was while the partner was doing their Reps. 

Todays Challenge: Shopping in the sweets isle at the supermarket in preparation for the Rippa Rugby Tournament I am coaching at tomorrow. (Meh didn't even get a craving, it was awesome)!

Lastly I am currently working on a brief research article about what the Paleo diet is and why do it. So stay tuned.

Day Seven: What Motivates You?

You may be reading my blog thinking, 'man this girl is so motivated, I'm just not that way inclined'. Well I can tell you right now that is not the case, I too have bad days and today was one of them!

It started off well beating my PB in a run (bit of a fluke I think haha), then I slowly deteriorated throughout the day feeling tired and flat. I have had a cold for the last week and it is just minor, but it's enough to be a nuisance. I was feeling unmotivated, tired and craving anything that has SUGAR in it!!! 

This brings me to the title of my post What Motivates You? It is important to know what motivates you because your motivation is what's the point of difference between success and disappointment. 

Your motivation may be those killer abs you always wanted, to cure an illness, general well being, or to lose 5kg. Whatever it is, make sure you know it and when you come across those days like I had today, instead of reaching for that scrumptious, mouthwatering piece of Whittaker's Peanut Butter Chocolate (my favourite) remind yourself of your source of motivation. Make a habit of repeating your long term goals to yourself.

To be honest with you I had to ask myself today why am I really doing this? Apart from wanting to be generally healthier and achieve PBs in many areas of fitness and strength my sole motivation is to complete this 30 day blog with honesty! That was enough to pick myself up and pass up that piece of chocolate. 

My Food Intake Today

Breakfast (pre-run): Protein Pancakes with one piece of bacon, half a banana and a black coffee. (See Recipe in Recipe section).

Snack (post-run): Palm size chicken breast

Lunch: Fried Greens, Salmon Kebab with Lemon Dressing. (See Recipe in Recipe section).

Snack: 2 rice thins, tomato and cottage cheese. 10 raw mixed nuts.

Dinner: Salmon Kebab with Lemon Dressing (was easy as had leftovers). Half a medium kumara grated with cauli and half a carrot then fried. Steamed Broccoli . Cooking right now!

* Note I know bananas are high in sugar but I am completing the last half of the 30 days with no fruit at all. This will be my last banana for the 30 days :).

Bet one of my PBs running today 6k 26mins :) 

CrossFit: The Foundation is Nutrition

Here is a short YouTube clip that explains how important nutrition is for your training. Sums it up quite nicely I thought.

Day Six: What to order when you go out?

Hey guys started the day off with a whopping 1000Reps of some fearsome exercises and finished with a beautiful meal out with friends.

Todays WOD

Now if you are anything like me when you go out you will often get food FOMO (fear of missing out) but time to change that attitude, enjoy the social occasion AND still relish your meal. Remember to keep your long term goals in mind when picking what to eat off the menu. If you have one cheat meal a week of 'non-paleo' that's fine but here's a few tips than can help you if you are really sticking to the 30 days and 30 nights Paleo challenge.

1. Search the menu online to see what you are up against.
2. Look for something that can be made Paleo with a few alterations.
3. If there isn't anything, eat before hand but still go and enjoy the chat.
4. Choose your paleo option, and ask for the alterations from the wait staff.

I chose a Thai Beef Salad and asked for no dressing and it was still delicious. Not only did I get to enjoy a meal out today I was also lucky enough to have a coffee. The option I chose was a Decaf long black. Now black coffee isn't for everyone, but you can have herbal teas or soda water!

Here are some snaps of the experience...

By doing this I was able to still go out and enjoy time with friends without jeopardising my long term goals :).

My food intake today

Breakfast: Salmon and green veggies, with a green tea.

Post WOD: Protein shake with water

Snack: Two rice thins with chives cottage cheese

Lunch: Paleo Pizza and greens (left over dinner)

Snack: Handful of nuts, 1 carrot and 2 tablespoons cottage cheese

Dinner: Thai Beef Salad ( strips of steak, cherry tomatoes, capsicum, cashews). Soda Water with fresh lemon.

Happy Saturday everyone! I'm looking forward to Sunday's Protein Pancakes for breakfast.