what should i eat and why?. dietary orgins staple of todays diet is cereals, dairy products, refined...

What Should I Eat and What Should I Eat and Why?Why?

Dietary OrginsDietary Orgins

• Staple of today’s diet is cereals, dairy products, refined sugars, fatty meats and salted processed food.

• Paleolithic people ate no dairy or grains. The only refined sugar was honey. Wild, lean animal foods dominated their diet. Protein intake was high compared to today’s diet, while carbohydrate consumption was much lower.

What else goes in our bodies?What else goes in our bodies?

• Tylenol

• Advil (and all other kinds of NSAI)

• Why do you hurt?

• A pill for this and a pill for that

General PrinciplesGeneral Principles

• Calories matter and should be considered in context of your activity level

• “Lowfat” is not an answer (Eating fat doesn’t necessarily make you fat)

• “Going Paleo” is not the be all/end all (Unlimited consumption of Paleo desserts will still make you fat)

What to take outWhat to take out

• Wheat

• OTC drugs

• Pop of all kinds including diet

• Refined and processed foods generally

What to put inWhat to put in

• Sleep

• Exercise

• Supplements (Vit D, fish oil, you might want to read up on magnesium and K2)

• Improved eating without turning it into an obsession

Standard PaleoStandard Paleo

• Meat, seafood, vegetables, fruit, little sugar or starch.• Don’t be fat phobic

Facts about FatsFacts about Fats

• Dietary fat extracts fat soluble vitamins from foods and

improves their absorption by the body (e.g. mixing olive

oil with greens is an excellent idea).

• Digestion of fat triggers the suppression of hunger

• There is no connection between eating fat and being fat

or having fat in your bloodstream (cholesterol)

• Some speculate that chronic low fat diets contribute to

Alzheimer’s late in life

Current Thoughts Current Thoughts

• Nothing wrong with sweet/white potatoes and rice and they may in fact be beneficial

• Processed meats (bacon, sausage, deli, etc) probably should be restricted

• The “Paleoization” of desserts and comfort foods miss the point (calories and reward)

• No matter how you eat don’t turn it into your religion

How Do I Start?How Do I Start?

• Go slow

• Take a meal a day or a couple of days per week and take some things out

• Try some wheat food substitutes (spaghetti squash, lettuce BLT’s, Jimmy John Unwich)

• Dark chocolate, blended frozen bananas, heavy whipping cream/frozen berries

How Do I Start?How Do I Start?

•Pick some targets (reduce pop by X%, have X days per week without wheat)

•Be reasonable with yourself

How Do I Start?How Do I Start?

• Some experiments– Food restriction– Intermittent fasting– Cold thermogenesis

Summary

• Taking out bad things is important• Eat real foods in variety• Go hungry on a regular basis(intermittent

fasting)• Vitamin D and fish oil• Run some sprints, lift/pull/push heavy things

– Chronic cardio makes you fat

• Structure it all in a way that fits your life

ResourcesResources

Links:http://freetheanimal.com/http://www.archevore.com/http://www.marksdailyapple.com/http://robbwolf.com/http://wholehealthsource.blogspot.com/

BooksMark SissonRobb Wolf