Presentation given on
9/18/13 at Pioneer Valley CrossFit by Laura Christoph, Ph.D.
Top 15 Paleo Tips
I.
The Big Picture
Write down WHY you are doing the Paleo
challenge. How will your life be better by making lifestyle changes? Think
about how your changes might help improve your total wellness (nutrition,
fitness, occupation, finances, relationships, and spirit/well-being). Put your
Big Picture somewhere you look
constantly.
Some science behind Paleo:
-genetic modification of grains and dairy
can lead to allergies and intolerances
-lignins in grains and legumes can lead to
inflammation
-sugars and refined carbohydrates can lead
to inflammation
-inflammation leads to chronic disease, bad
skin, reduced performance and recovery time
-chemical additives: who the heck knows
what they do in the long term!
II.
Make Progress Goals along the Way
Weekly and monthly goals are helpful
Make your goals SMART!
Specific
Measurable
Action-oriented
Realistic
Timed
Examples: In the next three weeks, I will
cheat less than three times.
By the end of the challenge,
I will lose at least two inches and three pounds.
I will go to CrossFit at
least four days this week.
III.
Prepare
Clean out the pantry. Prepare for events
such as weddings, Halloween, birthday parties and family events. How will you deal with these situations? You
might choose to toast the bride with some champagne as a planned cheat, or you
may choose to put all your child’s Halloween candy in your husband’s control
because you know it will be hard to resist.
Preparation is a vital step towards success in the long run!
IV.
Enlist Support
Tell EVERYONE about your adventure
(including reasons for embarking on it!) and request that friends and family
hold you accountable. You are much less
likely to go for the red wine at a dinner party if everyone there knows you are
trying to avoid it for the next eight weeks!
V.
Respect others’ choices
Remember, everyone is at a different place
in life and may or may not be interested in eating Paleo. By respecting their
choices, you are much more likely to receive respect and support from them!
VI.
Meal Plan
Grocery shop with a plan. Plan your
breakfasts, lunches, and dinners at least a few days in advance. You are much
less likely to deviate from your diet with a plan and a stocked fridge in
place.
VII.
Record Everything
…and analyze it if possible. Using an
online site can be a helpful way to track your intake, identify deficiencies in
your diet, and share ideas with friends!
The following two diet sites are free online analysis programs (both
available as apps for your phone as well!)
VIII.
Prepare for sugar/wheat/dairy/alcohol
withdrawal
Week 1 can be rough. Warn your friends and family. Make sure you back off from overscheduling
and try to reduce your exposure to stress this week. Different people will have different
responses to eliminating foods, and for some, it is a pretty tough
transition. The good news is, if you
hang in there, you will be feeling pretty darned good by week 2!
IX.
Notice Adverse Reactions to Food
PVCF trainers always say (in regards to
mobilizations), “if it feels sketchy, it probably is”. Same goes with food. Luckily, the Paleo diet takes out most of the
common allergens (peanuts, wheat, dairy).
If you notice that certain paleo foods don’t agree with your digestive
system or are making you moody, avoid them.
Common allergens/intolerances to foods that are allowed on the paleo
diet include:
-Night shade vegetables (tomatoes, peppers,
eggplant)
-Eggs
-Tree nuts
-Fish and shellfish
Also, If you continue to have digestive
issues while going paleo, consider the FODMAPS diet and eliminate onions,
garlic, and high fructose fruits as well:
X.
Substitute
Try to substitute those favorite foods you
miss with something similar.
XI.
Carry emergency Snacks
Always have some snacks ready to go for
times that you are “Hangry” (hungry/angry) J
Some suggestions: hard boiled eggs, fruit,
unsalted nuts, homemade beef jerky, coconut water, seltzer.
XII.
Adequate Nutrition: Carbs, fat,
protein, water, vitamins and minerals
Carbohydrates:
Fruits! Focus on fruit around your workout.
They can be great pre-workout fuel as well as an important part of a recovery
nutrition plan for those restricting carbs and Calories.
Veggies! Make sure you get plenty of color
in each day. Divvy it up with moderate
starchy veggies (focus on these post workout), dark green veggies (great fresh,
cooked, or in smoothies and the most nutrient dense of the veggies!), aromatic
veggies (onions and garlic have some amazing anti-inflammatory properties), and
red and orange veggies (bursting with cancer fighting vitamin C, E and
beta-carotene).
Fat:
Go for monounsaturated fats (olive oil),
omega 3 fatty acids (fatty fish, flax and walnuts), and saturated fats from coconut
oil, which has anti-inflammatory, anti-bacterial, and anti-fungal properties.
Protein:
Aim for 30 grams at each sitting (and
around 2 grams per kg body weight per day).
Vitamins
and Minerals:
A paleo diet has the potential to provide
all essential vitamins and minerals. Eating plenty of dark leafy greens and
some organ meat as part of a varied, moderate and balanced diet help ensure
adequate nutrient intake. A multivitamin/mineral
supplement can also be a good “insurance policy”.
Water:
Drink a lot of it. This means something a
little different for everyone (depending on your muscle mass, activity level,
sweat rate, and body weight). As a
general rule of thumb, drink at least ½ ounce water per lb of body weight.
XIII.
Eat Enough
The biggest mistake you can make is
severely restricting food intake. Don’t
be afraid to EAT! Your muscles, metabolism, and hormones will thank you J
XIV.
Let go of Mistakes
One cheat is one cheat. You probably used
to “cheat” 4-5 times per day! Once every
5,10, 15 or 60 days is a huge improvement! Acknowledge your cheat, think about
what led to it, make a mental note of what you will do differently next time,
and MOVE ON!
XV.
Celebrate Milestones
Give yourself rewards as you meet your
small goals along the way. Here are some
of my favorites:
-massage
-manicure/pedicure (these are amazing for
men too---don’t knock it til you try it!)
-order a paleo cookbook and try some new
recipes
-get dressed up and go on a date!
-watch an hour of trashy, meaningless tv J
-give yourself permission to sleep in/take
a day off
-purchase some awesome paleo indulgences from
Julian’s Bakery or White Lion Bakery!
Go PVCF! Let’s conquer
the Lurong Paleo Challenge!
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