Paleo/Primal Nutrition

Workshop

July 2011

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.

FDA Pyramid

And we are FATTER and LESS HEALTHY THAN EVER

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).

Tips for success

Eat meals WITH ME in the DFAC!!!

(at home) Clean out your kitchen! Remove temptations

(at home) Be prepared – cook meals in advance

Repetition– find combinations you like and prepare them frequently

Involve a friend or partner for support