My Favorite Post-WOD shake

What you will need:

• a blender
• a little cold water
• frozen fruit of your choice
• walnuts or macadamia nuts
• 1 scoop of protein powder

Paleo Diet Basics

                  Why Paleo?

Why is a Paleo type diet a sound choice of how to fuel your body?

         For the past few decades’ American obesity has reached an epidemic. The modern diet consisting of processed foods has caused an increase in weight gain. The Paleo diet is a solution. 

         The USDA food guide pyramid is wrong. It is based off of an inconclusive study done by Ansel Keys.  I am not going to get into the nitty gritty of it. Don’t believe me; it’s up to you. Keep following it and keep gaining weight.  It’s that simple.   Carbohydrates are made up of different forms of sugar that are known as: monosaccharide, disaccharides and polysaccharides. These are all forms of carbohydrates.  In normal English, monosaccharide = one sugar, disaccharides = two sugars, and polysaccharides = multiple sugars.  The more sugar you eat the more weight you gain. Stop eating complex carbs (bread, pasta, rice, and potatoes). Instead, eat the diet that we have evolved to eat.  Lean meats, vegetables, nuts, seeds, some fruit, little starch, and no sugar!

 If you were paying attention you would have noticed that there was no mention of the widely loved whole grain bread, oatmeal, and the other supposed health foods. The consumption of grains causes our body to rebel and become inflamed. Ever wonder why you feel so darn bloated after that plate of pasta? 

What about genetics? Yes, they do play a role in your body type. You can become more inflamed from the consumption of grains.  You can have a higher resistance to insulin (which will cause you to put on weight a little more easily if you have a bad diet).  Whatever genetic card you have been given, it is you who has the power to eat right, to loose weight, and to maintain a healthy lifestyle. 

References from Robb Wolfs new book “The Paleo Solution”.

Paleo Grocery List

Let's start shopping!

Produce Department

-Focus on the crops that are in season in order to get the best prices and nutrient content.

-Choose organic when/if possible and if your bank account allows.

-Stock up on what's on sale - many vegetables can be frozen for later use!

-Purchase spinach, salad blends, pre-cut vegetables, etc. if convenience and minimal prep time are important.

-Fill your cart with color! 

Vegetables - Get Lots!! Great choices include: spinach, greens, broccoli, zucchini, cauliflower, asparagus, brussels sprouts, cabbage, onions, garlic, fresh herbs, sweet potatoes (for post workout meals), mushrooms, tomatoes, eggplant, bell peppers, avocado.

Fruit - Don't go crazy here.  Fruit should be fit into your diet primarily in the post workout period.  Great choices include: berries, watermelon, cantaloupe, mango, peaches, grapefruit, oranges, plums, apples, and bananas.

Meat Department

Meat - Beef, bison, venison, wild game, and pork.  They're all good!  Sirloin, tenderloin, flank, and strip steaks are the leanest choices.

Poultry - When choosing poultry the breast and thigh portions will yield the most meat and from a food to $$ ratio are the best bets!  There are also many “natural” sausage options available in large supermarkets. We love chicken apple sausage!

Fish & Seafood - Salmon, tuna and other fatty fish are the best choices due to their high Omega-3 fatty acid content.  For variety cod, perch, tilapia, mahi, scallops, shrimp, etc. are good choices too.

Dairy Department

-Don't spend too much time here.  Look for the eggs.  Omega-3 fortified eggs from free-range chickens are the optimal choice! 

Frozen Foods Department

-Fresh produce is not always the best choice depending on the season and your budget.  The frozen food aisle is another great option for fruits and vegetables.  It is always a good idea to have a few bags of broccoli, spinach, brussel sprouts, etc. in the freezer for a quick fix meal!

-Make sure to choose plain frozen vegetables without sauces or flavorings added.  It’s best to season them at home!

-Choose unsweetened frozen berries, peaches, cherries and other fruits.

-Pick up a couple large bags of plain chicken breasts, salmon, and/or other meats.  If you are on a budget buying bulk bags of meat is cheaper than purchasing from the meat counter.

The Aisles

Many times this is where people get in trouble!  So many pretty packages with pictures of cookies, crackers, snacks, etc.  AVOID aisles of temptation!!

-Pick up a selection of salt-free spices.  Our favorites include garlic powder, oregano, basil, cumin, curry powder, cinnamon, nutmeg, lemon pepper, cayenne pepper, and onion powder. It’s always handy to have an all-purpose spice like Mrs. Dash on hand too!

-Next stop - oils.  Coconut oil and olive oil are must haves.  Avocado and walnut oils are also very good on salads. 

-Coconut milk (the kind in a can with no sugar added) is great in post workout smoothies, making curries, or as an alternative to creamer if you're a coffee drinker.  Get some!

-Nuts and nut butters are also good to have around for quick snacks and in a pinch.  Walnuts and macadamia nuts are the best choices and walnut butter is EXCELLENT!  When choosing nut butters make sure there are no added ingredients - pure nuts is what to look for.  If there is the option to 'grind your own' take it!  Also, purchase unsalted nuts if possible.

Miscellaneous Items

-Some other items to consider depending on your goals, level of strictness, and situation may include; unsweetened dried fruit, balsamic vinegar, green tea, and jerky.