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Paleo Diet – Crossfit stags and does

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Paleo Diet

The Paleo diet has many different interpretations. Some of which can lead to unhealthy balances in meals. I have worked hard to understand and create a diet which has a balanced and gets results.

The Paleo Diet is not No carbs, it is no refined carbohydrates. There is lots of carbohydrates in vegetables and fruit and I encourage you to eat lots.
Why go Paleo and is it healthy?

We are designed to eat this way, the modern diet includes to much processed food, which is too rich in highly refined carbohydrates and too low in quality food.
The balance of food on the paleo diet is very simple, and means your body will now get energy from unrefined carbohydrates (in vegetables and fruit) and a healthy balance of fats.

What results should I expect?
The increase in protein, fats and nutrients will mean your body will have the building blocks it needs to grow and develop to suit your crossfit goals.
By coming off a high sugar diet and removing all the inflammatory foods, your energy levels will be much more balanced. Your gut will function much better so you will be less bloated straight away and strip your body fat.

How to eat?
Lets start with what you can eat. Its simple, anything you can catch, grow or pick.

EAT:
• Meat
• Fish/seafood
• Lots of Fresh fruits and vegetables includes sweet potatoes
• Eggs
• Nuts and seeds Healthy oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)

DONT EAT:
What to avoid, not just refined foods but also Inflammatory foods will disrupt your digestion and your energy levels and can damage you internally.

• Cereal grains – Inflammatory and also highly processed
• Legumes (beans & peanuts) -Inflammatory (that’s why you get wind)
• Dairy- Inflammatory
• Refined sugar & flour – any sugar, cakes , sweets
• Pasta, Rice, Pastry
• White Potatoes – These can be eaten in a small quantity once you get to your target
weight. But they have a high glysamic index so initially we want to remove these to get you to your target weight.

DO

We will be eating more meat so it has to be good quality non processed meat.
Bacon is proccessed – But it is allowed but if you are on the diet long term you should look to reduce this.

DONT

Dont eat white Potatoes for the first detox phase. After this they can be included but only at a maximum of once a day.
The Paleo Diet is in simple terms the diet a cavemen would eat. So it takes out all modern processed food.

Portion size:

Paleo Portion Sizes Rule #1: Eat three meals a day.
Breakfast is not an option. Three times a day, fill a plate with protein, veggies and some fruit, and garnish with healthy fat. If you’re training hard for a sport, eating a bit of protein and carb after your training session is a small fourth meal.
I get questions all the time about intermittent fasting, and it’s my belief that 1) it’s not for everyone and 2) you don’t earn the right to fast until you’ve been eating Paleo for at least six months. Feel free to disagree, but if you’re still a newb, eating full meals and getting accustomed to what that’s like and how it makes you feel is critical.
Paleo Portion Sizes Rule #2: Eat a balanced plate.
Protein, carbohydrate (in the form of veggies, fruit and starchy veggies…a mixture throughout the day, not necessarily all three on one plate) and fat need to feature at every meal. Remember, don’t start food-hacking your diet if you’ve just started Paleo.
Different sized people will need different sized portions. So a large man will need more than a small women.

Paleo Portion Sizes Rule #3: Reduce your dependence on snacks.
Snacks happen. That’s life. But, if you’re packing two or more sets of snacks daily to eat between meals, you need to eat more at meal time. Period.
Going 4 to 6 hours comfortably between meals is NORMAL. It gives our bodies time to digest what we’ve eaten and then lets our guts rest for a while. You’re not a cow, and you don’t need to graze all day. What it does do is put constant demand on your digestive system to deal with a perpetual influx of food.
If you’re hungry after 2 to 3 hours, eat a bit more at meal time: a couple extra ounces of meat, another handful of veggies, another spoonful of fat, etc.
FRUITS
There are no fruits that aren’t allowed on Paleo, and most experts recommend eating them at every meal. So instead of a list—we’re giving you three simple guidelines to think about when buying:
Limit high-sugar fruits, such as bananas, dates, mangoes, pineapple and watermelon, especially if you’re trying to lose weight.
Avoid dried fruits, they are ok but consume them in moderation (read: sprinkle a spoonful on your salad or mix a few in when you’re snacking on nuts). They have a greater concentration of sugars, so they pack a bigger glycemic punch—meaning they aren’t the best for keeping your stomach full and your appetite stable.

Limit high sugar fruits (grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit) from your diet until your weight starts to normalize and your health improves. (So one portion of these a day will be fine.)
Try to include more vegetables in lieu of the high-sugar fruit. As per his previous recommendations, dried fruits contain excessive sugar, and from the table below, you can see they more closely resemble commercial candy than their fresh counterparts.

What a Paleo day looks like?

Paleo-Day

http://balancedbites.com/paleo-diet-carbs/
Above is a great website.
How should the plate look?

the-paleo-plate
1/2 the plate should be Fibourous vegetables.
1/4 Protein
1/4 Carbohydrates from starchy vegetables:
sweet potato, carrot, turnip, butternut squash,onions
With a garnish of healthy fats: avocado, olive oil, coconut oil.…
Preparation is key!

You need to have the right foods in the fridge and also ideally have meals prepared so when you are in a rush you wont have to pop into a garage and a grab a sandwich.
Sunday & wednesday Prep
always do a big shop and stock up on all the right food over the weekend.
Do a big cook on Sunday & Wednesday. This way you will have tasty meals prepared and in the friday or freezer.
Shopping

Here is some shopping essentials which make the Paleo diet so much easier:
Sweet potatoes
Frozen spinach
Frozen leaks

Meat
• Poultry
• Turkey
• Chicken
Pork
• Lamb
• Eggs
More…
FIsh/ sea food

• Bass
• Salmon
• Halibut
• Mackerel
• Sardines
• Tuna
• Red snapper
• Shark
• Sunfish
• Swordfish
• Tilapia
• Trout
• Walleye

• Crab
• Crawfish
• Crayfish
• Shrimp
• Clams
• Lobster
• Scallops
• Oysters

Vegetables:
• Asparagus
• Avocado
• Artichoke hearts
• Brussels sprouts
• Carrots
• Spinach
• Celery
• Broccoli
• Zucchini
• Cabbage
• Peppers (all kinds)
• Cauliflower
• Parsley
• Eggplant
• Green onions

Starchy Vegetables –
• Butternut squash*
• Acorn squash*
• Yam*
• Sweet potato*
• Beets*

Oils/fats
• Coconut oil
• Olive oil
• Macadamia oil
• Avocado oil
• Grass-fed butter

Nuts and seeds
• Almonds
• Cashews
• Hazelnuts
• Pecans
• Pine nuts
• Pumpkin seeds
• Sunflower seeds
• Macadamia nuts
• Walnuts
• Apple
• Avocado
• Blackberries
• Papaya
• Peaches
• Plums
• Mango
• Lychee
• Blueberries
• Grapes

Fruits:

• Lemon
• Strawberries
• Watermelon
• Pineapple guava
• Lime
• Raspberries
• Cantaloupe
• Tangerine
• Figs
• Oranges
• Bananas*
List Of Foods Not Allowed On The Paleo Diet
This is a complete list of foods not allowed on the paleo diet. It’s a sad day when you first have to say goodbye to these foods but, once you start, it’s much easier and you find there are even better paleo substitutes for these foods. The first few weeks might be tough, but if you stick with it over time, it’ll be worth it. We promise. Here’s the ultimate list of foods not allowed on the paleo diet.
Dairy

• Butter
• Cheese
• Cottage cheese
• Non-fat dairy creamer
• Skim milk
• 2% milk
• Whole milk (sometimes)
• Dairy spreads
• Cream cheese
• Powdered milk
• Yogurt
• Pudding
• Frozen yogurt
• Ice milk
• Low fat milk
• Ice cream
Soft drinks
Soft drinks, pop, and Coke are packed with sugar and high-fructose corn syrup and are definitely NOT paleo.
• Coke
• Sprite
• Etc.
Fruit Juices
Fruit juices are super high in sugar (fructose) and will throw your paleo diet off track. Stay away from these.
• Apple juice
• Orange juice
• Grape juice
• Strawberry juice
• Chinola juice
• Starfruit juice
• Mango juice

Grains
You should avoid anything that has a grain in it. Yes, anything. If you pretend that grains are the enemy, you’ll find it’s much easier to avoid them.

• Cereals
• Bread
• English muffins
• Toast
• Sandwiches
• Triscuits
• Wheat Thins
• Crackers
• Oatmeal
• Cream of wheat
• Corn
• Corn syrup
• High-fructose corn syrup
• Wheat
• Pancakes
• Hash browns
• Beer (and the world mourned)
• Pasta
• Fettuchini
• Lasagne

Legumes
Don’t know what a legume is? They are basically beans and peas and the reason we avoid them is because they have a defence mechanism which is to upset your gut. For the paleo diet, legumes are not on the menu. Sorry. Here are the ones you should avoid.

• All beans
◦ Black beans
◦ Broad beans
◦ Fava beans
◦ Garbanzo beans
◦ Horse beans
◦ Kidney beans
◦ Lima beans
◦ Mung beans
◦ Adzuki beans
◦ Navy beans
◦ Pinto beans
◦ Red beans
◦ Green beans
◦ String beans
◦ White beans
• Peas
◦ Black-eyed peas (and, yes, you should also avoid the band)
◦ Chickpeas
◦ Snowpeas
◦ Sugar snap peas
• Peanuts
• Peanut butter
• Miso
• Lentils
• Lupins
• Mesquite
• Soybeans
• All soybean products and derivatives
• Tofu
• Any other beans.
Conclusion
In a nutshell thats it, the fantastic thing about the Paleo diet is:
It gets great results
There is loads of great meals you can cook and hundreds of websites dedicated to sharing meals you’ll love.
Your not on your own, its an incredibly popular diet and at the box we have a buddy system so you will be partnered up with someone else on the diet for support.

We will be running a 6 week diet starting in January doing weekly measurements.

If you want more information please contact or Chat to Duncan.

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