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Paleo Primal baker jul 2011


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Slide show for my nutrition lecture

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Paleo Primal baker jul 2011

  1. 1. Paleo/Primal Nutrition<br />Workshop<br />July 2011<br />
  2. 2. Paleo/Primal Nutrition<br /><ul><li>Just Spencer please
  3. 3. (but if you care, LCDR, SC, USN)
  4. 4. Husband of 16yrs, Father of 5
  5. 5. Navy Command Fitness Leader
  6. 6. Crossfit Level One Trainer</li></li></ul><li>Paleo/Primal Nutrition<br />Disclaimer<br />The following information is not provided as medical advice or treatment. Exercise and dietary changes can be hazardous to your health. <br />Please consult with your primary care provider before introducing changes in your eating and or exercise habits. <br />Maintain a questioning attitude and decide what is right for you. Check your sources!<br />
  7. 7. Paleo/Primal Nutrition<br />Resources<br />The Paleo Solution, Robb Wolf<br />The Paleo Diet for Athletes, Joe Freil<br />The Primal Blueprint, Mark Nissan<br /><br /> (crossfit journal)<br /><br />
  8. 8. Why? Why? Why?Seriously, not ANOTHER fad diet!!!<br />Lose weight<br />Increase lean body mass<br />Improve immune system function<br />Reduce chance of cardiac disease<br />Improve blood pressure<br />Reduces chance of type 2 diabetes & can reverse this disease among others<br />Increase athletic capacity<br />Improve quality of sleep<br />This is not a diet. This is the evolutionary <br />design responsible for our success and survival! <br />
  9. 9. CrossFitFitness Pyramid<br />Nutrition is the foundation of fitness & health<br />Nutrition MORE THAN EXERCISE dictates Body Composition<br />You can’t fix 23 hours of nasty with 1 hour in the gym.<br />
  10. 10. FDA Pyramid<br />And we are FATTER and LESS HEALTHY THAN EVER<br />
  11. 11. What is the PaleoSolution?<br />REAL FOOD<br />Easily identifiable<br />Readily consumed prior to industrialized agriculture and manufactured foods (paleolithic era)<br />Meat, vegetables, nuts & seeds some fruit, no grain, no starch, no sugar. <br />
  12. 12. LETS EAT!<br /><ul><li>Keep this in mind
  13. 13. Through Evolution, Mutations and Natural Selection, nature favorsbehaviors and attributes that ensure the successful procreation of the individual and the survival of the species.
  14. 14. Let’s not just survive, LET’S THRIVE!</li></li></ul><li>Animals (yum)<br />PROTEIN<br />BEEF (grass fed is optimal)<br />Flank steak/top sirloin<br />Lean hamburger<br />Pork<br />Poultry (free range is optimal)<br />Chicken<br />Turkey<br />Eggs<br />Game meat (elk, bison, moose)<br />Fish and shellfish<br />
  15. 15. Plants (yum)<br />Vegetables<br />Abundantly!!!!<br />Fruits<br />Cautiously (not to exceed one serving per day for fat loss)<br />
  16. 16. Fats (VERY yum)<br />Nuts<br />almonds, brazil nuts, cashews, hazelnuts, filberts, macadamia, pecans, pine, pistachios, walnuts<br />Seeds <br />pumpkin, sesame, sunflower<br />Oils <br />olive, avocado, walnut, flaxseed, coconut<br />
  17. 17. Things to avoid<br />ALL Sugar (check labels especially on salad dressings & prepackaged seasonings)<br />Cereal grains (any & all) – includes barley, corn, oats, rice, rye, wheat<br />Processed meat (all contain fillers- no good).<br />Grain-like seeds like buckwheat & quinoa<br />Legumes, peas including peanuts<br />Beans<br />Dairy and all processed foods that contain dairy (cheese, yogurt, etc.)<br />
  18. 18. Things to have in moderation<br />Coffee<br />GREAT for digestive health, not so good after noon<br />Tea<br />Green, black, all good<br />Alcohol <br />REASONABLE<br />Wine & beer , meh...<br />White liquor with diet soda is best bet for minimal insulin response<br />
  19. 19. Other items to consider<br />Fish Oil (balance your fats- check with Doc)<br />Vitamin D from sunshine (minimum effective dose)<br />SLEEP<br />Try to get 8+ hours<br />Make room PITCH BLACK<br />Take time to mellow before bed (read, pray, meditate).<br />
  20. 20. Tips for success<br />Eat meals WITH ME in the DFAC!!!<br />(at home) Clean out your kitchen! Remove temptations<br />(at home) Be prepared – cook meals in advance<br />Repetition– find combinations you like and prepare them frequently<br />Involve a friend or partner for support<br />