I want to look great and be in great shape. What am I supposed to do? Well, here it is "Paleo". Ths isn't some fad diet..... this is a way of life. This is a healthy way to eat that will help you reach your goals. If you are already working out hard or even if you are making a lifestyle change and are becoming more active, The Paleo Diet is what you want to focus on. Now, I don't even like calling this a diet because it's a way of life. Moreover, this is a healthy productive lifestyle that you can adapt for the rest of your life. You will be putting foods in your body that will benefiting every part of your being and giving you the energy to reach goals you never thought we're possible. However, I must say that it isn't easy or everyone would be in great shape but you can progress daily and strive to be perfect. Remember NO ONE is perfect but that doesn't mean you don't strive to be. Furthermore, at my CrossFit gym where many top athletes train , they highly recommend adapting the Paleo diet. CrossFit pushes you to your limit and you need to have the proper nutrients in your body to compete at the highest level. Paleo helps you do that. So what exactly is the Paleo Diet? Well, you came to the right place.
The Paleo Diet is also known by other names, such as the Paleolithic diet, the Stone Age diet or the caveman diet. There are actually slight variations among versions of the Paleo diet, so chances are you won’t find the same exact recommendations in every book or website talking about the diet. The basics of the Paleo diet, however, are always the same – and these are the things you need to learn about.
What Exactly Is The Paleo Diet Plan
The Paleo diet is a nutritional plan and weight loss diet that mimics the diet of our ancestors – specifically, those living back in the Paleolithic era. Back then, agriculture hadn’t been developed yet, which means the Paleo diet is a grain-free diet.
Technically, the Paleo diet is a low-carb diet, since no carbohydrates or sugars are allowed. However, this is not the goal of the diet — and you can easily modify the diet to increase the amount of carbs you consume. How? By adding more root vegetables, fruits and vegetables.
CrossFit and the Paleo Diet go hand and hand. It's a match made in heaven. This breakdown will help you determine how exactly you need to break down protein, Carbs, fats and calories.
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete. (CrossFit)
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition. (CrossFit.com)
Below I found some great information on the Paleo Lifestyle comparing it to other diets.
Click here to read more on PALEO.
Paleo vs. Other Diets
The Paleo diet is closer to low-carb diets than any other types of diets. However, there are also many – and significant – differences between eating a Paleo diet and following a different type of low-carb diet. The main one? Many low-carb diets advocate the purchase of certain processed foods to substitute the ones you’re leaving behind.
The Paleo diet, on the other hand, is all about going back “to the origins.”
One good example of the benefits of the Paleo diet is a
2007 study published in the “Diabetology” journal. In the study, researchers looked at how two popular diets (the Paleo diet and the Mediterranean diet) affected 29 patients who suffered from both heart disease and high blood sugar. Some of the patients had type 2 diabetes, while others had glucose intolerance but not full-blown diabetes. After 12 weeks, the patients who were ordered to follow the Paleo diet had significantly improved their glucose tolerance, while the people following the Mediterranean diet had poorer or no results. According to the researchers, these results happened independently of whether the patients lost weight – a testimony to the health benefits of the Paleo diet.
MEAL RECOMMENDATIONS! Great for the mornings or a snack!
*ALMOST OATMEAL (paleoplan.com)
Ingredients
1-1/2 cups unsweetened applesauce
4 Tbs raw, chunky almond butter
2-3 Tbs raw, unsweetened canned coconut milk
cinnamon to taste
dash of fresh grated nutmeg (optional)
Instructions
Combine all ingredients in a small pan over medium heat, stirring often until all is thoroughly combined and warm.
Add fresh or dried fruits and/or nuts for additional texture and flavor.
*Omelet Muffins (paleoplan.com)
Ingredients
coconut oil or paper muffin liners
8 eggs
1/8 cup water
1/2 lb chicken, ham, or sausage, cooked and cut or crumbled into small pieces
2 cups diced vegetables (1 red bell pepper, 1/4 lb asparagus or broccoli and 1/2 yellow onion recommended, but use whatever is on hand)
1/4 tsp salt
1/8 tsp ground pepper
Instructions
Preheat oven to 350℉.
Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1" of water, so they do not scorch while baking.
Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add.
Pour mixture into the muffin cups.
Bake for 18-20 minutes.
*Banana Almond Pancakes (paleoplan.com)
Ingredients
2 bananas
2 egg
1 Tbs coconut flour
1-2 Tbs almond butter
fresh or frozen blueberries
1/4 cup nuts of choice (walnuts, macadamia, almonds are good), chopped
1 tsp. coconut oil
Dash of sea salt (optional)
Instructions
Mash bananas in a bowl.
Add the eggs, coconut flour, almond butter, blueberries, and nuts and salt, and whisk until well
blended.
Heat a large non-stick skillet over medium heat along with a small pat of coconut oil.
Pour small discs of batter onto the hot pan (around 3-4" around). They'll be easier to flip if you keep them from the edges of the pan.
Flip when batter loses its "tackiness" around the edges.
Cook other side slowly over medium heat until fully cooked.
Reapply oil to the pan after each round of pancakes.
