DR. JULIA J. CARLSON, BS, DC DOCTOR OF CHIROPRACTIC NUTRITION CERTIFIED PALEO PHYSICIAN NETWORK MEMBER Why Paleo?

DR. JULIA J. CARLSON, BS, DCDOCTOR OF CHIROPRACTIC

NUTRITION CERTIFIEDPALEO PHYSICIAN NETWORK MEMBER

WWW.POSITIONALNUTRITION.COM

Why Paleo?

•COMPARED TO THE SAD:

•the Paleo diet is somewhat higher in fat and protein, and lower in carbohydrate

•IN SHORT:

•Avoiding processed carbohydrates including grains and conventionally processed sugars•Avoiding conventionally produced and processed dairy•Avoiding all legumes including soy, processed and boxed foods

•EATING LIKE A “CAVEMAN” – HUNTER & GATHERER

What is Paleo?

•PALEO IS NOT:• A low carb diet• An excuse to eat “healthy” junk food• Going to turn you into an actual Caveman• The only way of life…• New

What Paleo is NOT:

My PlateMy Plate Paleo Food PyramidPaleo Food Pyramid

Junk Science vs. Real Science

MITOCHONDRIAL DNA STUDIES•SHOW THAT OUR GENES HAVE ONLY EVOLVED 1.6% OVER THE COURSE OF LIFE ON EARTH•EATING CLOSER TO OUR PRIMATE COUSINS (OR BEFORE THE ADVENT OF AGRICULTURE AND CULTIVATION OF FOOD, IE HUNTING & GATHERING) CAN RE-SET OUR GENETIC POTENTIAL•WE WERE DESIGNED TO BURN OUR EXCESS FAT, NOT CRAVE CARBS ALL DAY LONG

Boring Science-y Stuff

•BRANCHED-CHAIN AMINO ACIDS•Valine, Leucine & Isoleucine•Potent stimulant AA’s for building and repairing muscle•Paleo’s high animal protein content provides BCAA’s•Along with adequate carbohydrate intake, the rapid reverse of natural muscle tissue breakdown allows faster recovery between workouts

WHY: Paleo for CrossFit

•BLOOD ACIDITY VS. ALKALINITY

•SAD is acid – Paleo is alkaline•By-products of exercise increase acidity in the body as well, adding to the problem•Paleo is rich in fruits and vegetables, alkalizing the blood

WHY: Paleo for CrossFit

•TRACE NUTRIENTS•Fruits and vegetables are rich sources of anti-oxidant vitamins, minerals, and phyto-chemicals and with fresh meat, promote optimal immune function

WHY: Paleo for CrossFit

•GLYCOGEN STORES•(Carbs stored in muscle tissue)•People who do CrossFit and other endurance types of activities NEED carbs in their diet – the trick is timing•Consumption of starches and simple sugars is necessary and useful only during exercise and in the immediate post-exercise period

•Best for glycogen storage is bananas, sweet potatoes and yams.

WHY: Paleo for CrossFit

•FIRST:•Check for GMP certification – the Gold Standard for supplements

•PRIORITY:•Digestive enzymes – Betaine hydrochloride•Magnesium Malate or Glycinate•Cod Liver Oil/Omega 3 supplement•Vitamin D3 (5,000-10,000 IU/day)

•SECONDARY:•Whey Protein Supplement

Supplements for the Transition

THE PALEO MOM•PERFECT PALEO PANCAKES (& WAFFLES!)

•PALEO BISCUITS•PALEO SPICE CAKE WITH MAPLE CASHEW FROSTING

•HONEY GARLIC CHICKEN WINGS

Freaking Amazing Recipes

PALEOMG.COM•COOKBOOK: OMG, THAT’S PALEO?•SIMPLE BLUEBERRY MUFFINS

•CROCKPOT ROPA VIEJA W/ CUBAN RICE•ENCHILADA CHICKEN STEW

•BANANA BREAD FRENCH TOAST•MAGIC BROWNIE BARS

Freaking Amazing Recipes

AGAINST ALL GRAIN (PRIMAL)•PUBLISHING COOKBOOK SOON•GRAIN FREE SANDWICH BREAD

•GRAIN FREE TORTILLAS•PALEO PAD THAI

Freaking Amazing Recipes

•POSITIONALNUTRITION.COM•ROBBWOLF.COM

•CHRISKRESSER.COM•MARKSDAILYAPPLE.COM

•LIFEASAPLATE.COM•BETA.PRIMAL-PALATE.COM (AKA – THE FOOD LOVERS KITCHEN-HOME OF THE

BACON CHOCOLATE CHIP COOKIE)

Other Amazing Websites

PRACTICAL PALEO – DIANE SANFILIPPOEVERYDAY PALEO – SARAH FRAGOSOPALEO COMFORT FOODS – MAYFIELD

MAKE IT PALEO – BILL STALEYPRIMAL BLUEPRINT COOKBOOK – MARK SISSON

PALEO SLOW COOKER: GF RECIPES – CHRISSY GOWER-OTHER BOOKS-

THE PALEO DIET – LOREN CORDAIN, PHDTHE PALEO SOLUTION – ROBB WOLF

21 DAY PRIMAL BLUEPRINT TRANSFORMATION – MARK SISSON

COOKBOOKS(WORTH BUYING)

•LOREN CORDAIN, PHD•ROBB WOLF•MARK SISSON (PRIMAL)•CHRIS KRESSER, L.AC

Paleo Pioneers

Q & A