DR. JULIA J. CARLSON, BS, DC DOCTOR OF CHIROPRACTIC NUTRITION CERTIFIED PALEO PHYSICIAN NETWORK MEMBER WWW.POSITIONALNUTRITION.COM Why Paleo?
Mar 26, 2015
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