paleo diet primer - crossfit · there are many versions of the paleo diet. so many such that the...

PALEO DIET PRIMER Division St. CrossFit Saturday, January 5, 2013

Disclaimer

Division St. CrossFit

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Your life and health are your own responsibility. Your decisions to act (or not act) based on information or advice anyone provides you are your own responsibility. When in doubt, do your own research. Make your own decisions.

Preface


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Before embarking on a dietary change such as the paleo diet, we first have to define the word “diet”. A diet is the sum of food consumed by an organism or group. Therefore, “You HAVE a diet. You are not ON a diet.” It stands to reason then that you either have a good diet or you have a poor diet. With that being said, it is also important to understand that this is not a fad diet. This is not a short-term weight-loss diet. This is not a “cleanse” (which is BS anyway). This is a wholesale change in behavior and choices. This is a life-style.

Preface (cont.)


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There are many versions of the paleo diet. So many such that the term “paleo diet” no longer refers to any one specific diet structure. Caveman diet, primal diet, The Perfect Health Diet, The Primal Blueprint, whole food diet, etc. all fall under the umbrella of paleo diets each with their slight differences, nuances, and terminology. What will be discussing here is primarily in terms of what is referred to as “functional paleo”. Making good food choices according to a diet structure is a great idea. But it’s not just important to know what foods are a part of a diet. It’s important to understand why certain foods are selected in a diet. By looking at human evolution and human biochemistry, functional paleo aims to tell us what foods we should be eating as human beings.

Discussion Topics


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!  What is the paleo diet? •  Meat and fish •  Vegetables •  Eggs/fats/(nuts/seeds) •  Some fruit •  Little starch •  No sugar, grains, legumes, vegetable oils, dairy

!  Why no sugar/grains/flour? !  Why no legumes? !  Why no vegetable oils? !  Why no dairy? !  How to implement the paleo diet !  Vitamins/Minerals !  Supplements

What is the paleo diet?


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"  The typical description of the paleo diet is to “eat only what the caveman ate”. This is misleading. ! Caveman food is extinct. When was the last time you

ate mastodon? Additionally, domesticated fruit and vegetables are not identical to their wild, Paleolithic ancestors.

! Between 2.6 million years ago and 10,000 years ago, there was no singular cavemen diet. Populations were sparsely located, subject to regional animal and plant variations. Species availability changed over time due to evolution and extinction as well.

What is the paleo diet? (cont.)


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"  What DID the caveman actually eat? What evidence do we actually have? !  Easily grippable rocks, stone tools, and spears/projectiles

have been found. ! Animal bones with markings consistent with cutting and

skinning of meat. !  Tooth shape and jaw musculature necessary for eating

animal meat and fat. This would be selected for over time if it was necessary for survival. Remember natural selection?

! Other than that, outside of animal meat and fat, we don’t REALLY know what cavemen ate.



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"  The evidence of food consumed by cavemen does not indicate why it was eaten. !  The classic example of grasses/wheat being consumed by

cavemen (which paleo doubters LOVE to reference) is evidence of sorghum (a grass species) being found in a cave from 70,000 years ago. #  Was this simply collected by the hunter-foragers and not ever

consumed? #  Was this an experiment to find edible items? #  Was this a last meal for dying hunter-gatherers? I.E. were they

starving for a meal or did this meal kill them? #  Were they even able to make sorghum edible? There was no

evidence of the ability to cook the sorghum.



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"  Even if caveman food is available and we can eat it, it doesn’t mean we should. ! During lean times, cavemen ate what could be

tolerated. Natural selection kept those who could eat mildly poisonous, non-fatal items during periods of food scarcity. Foods were eaten which we are not well adapted to consuming. # Even now, during times of abundance, gluten intolerance

won’t kill you but it doesn’t mean you should eat gluten. (More on this later.)

! Thought experiment: wandering in a forest without food



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"  So, what SHOULD we eat? ! Modern food which best supports human biochemistry

guided by millions of years of evolutionary context while avoiding food which actively disrupts/poisons it

! Meat and fish ! Vegetables !  Eggs/fats/(nuts/seeds) !  Some fruit !  Little starch ! No sugar, wheat, legumes, dairy, vegetable oils ! No processed food

Meat and Fish


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"  Meat, preferably red meat !  Beef, lamb, bison, elk, venison, goat !  Grass-fed when possible

#  Ruminants weren’t meant to consume grains either; results in higher omega-3, CLA, vitamin E content

!  Fatty cuts and/or organ meats "  Fish and shellfish

!  Oily fish such as mackerel, sardines, salmon !  Wild fish when possible !  Minimize tuna, shark, and other high-level carnivorous predators due to mercury

content "  Why red meat and fish?

!  Healthy, necessary fats (favoring omega-3 over omega-6) !  Complete proteins (comprising of all essential amino acids) !  Bioavailable nutrients and vitamins

"  Chicken and pork in moderation (high in omega-6s) for taste and variety

Vegetables


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"  As many vegetables of all colors as you like ! Source of carbohydrates and vitamins !  It will be difficult to consume “too many” grams of

carbohydrates from vegetables ! Your fuel will be coming from fats, animal and

otherwise

Eggs/Fats/(Nuts/Seeds)


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"  Whole eggs – EAT THE YOLK !  Egg yolk contains all fat-soluble vitamins (A, D, E, K), lutein

(good for eye health), and cholesterol (necessary for testosterone and vitamin D production)

"  Cook with butter, coconut oil ! Nut oils and olive oil are also acceptable

"  Nuts, seeds, and avocados in moderation !  Think of these as condiments – your main source of fuel will

still be meat !  If you do eat nuts and seeds, look into soaking/sprouting

them in a salt solution and dehydrating them to remove anti-nutrients such as lectins and phytates (more on this later)

Fruit


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"  Fruit occasionally is acceptable but, remember, fruit is primarily sugar! ! Carbohydrates are necessary for brain function and

can be helpful during exercise as a source of immediate energy

"  Prefer berries over other fruits ! Blackberries, blueberries, boysenberries, cranberries,

gooseberries, raspberries

Starches


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"  If you are an athlete who is not looking to lose fat (or is even looking to gain weight) and you find yourself lagging during bouts of exercise, consider including root starches in your diet as necessary ! Occasional starch/carb refeeds may be helpful in

refilling muscle glycogen (energy stores)

"  Consider the following: ! Sweet potatoes, yams, potatoes, sago, taro, cassava

The NO List


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"  Sugar !  Table sugar, raw sugar, brown rice syrup/solids, agave nectar,

evaporate cane juice solids, high fructose corn syrup, even honey "  Grains

!  Corn, oats, wheat, barley, rye, spelt, kamut, amaranth, quinoa, flour, bread, pasta, cereal, crackers, cookies, donuts, danishes, pastries

"  Legumes !  Alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soybeans,

peanuts "  Vegetable/seed oils, spreads, butter substitutes, most condiments

!  Anything deep-fried and chips (vegetable oils), corn oil, canola oil, soybean oil, sunflower oil, safflower oil, peanut oil, sesame oil, cottonseed oil, mayonnaise, Miracle Whip, margarine, ketchup

"  Dairy !  Milk, cheese, cream, yogurt

Toxic and Inflammatory Anti-Nutrients


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"  Phytate/Phytic Acid !  Phytate is a phosphorus containing molecule found in grains,

legumes, nuts, and seeds. This molecule is not digestible by non-ruminants (including humans!). Phytates chelate with vital minerals in the body such as zinc, iron, calcium, and magnesium rendering them unreactive. Zinc is vital to growth, immune system health, reproductive development, as well as many biological functions. Iron deficiency can lead to anemia (decrease in red blood cells and oxygen-binding ability of hemoglobin leading to weakness, fatigue, loss of concentration, shortness of breath, or heart-related issues due to the lack of oxygen). Calcium leaching leads to bone loss and muscle cramping due to its role in nerve signal transmission. Magnesium deficiency impacts energy development and stabilization of nerve excitation which can lead to muscle cramping, fibromyalgia, migraines, and worsened PMS symptoms.



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"  Lectin !  Lectins are proteins found in grains, legumes, nuts, and seeds and are designed

to protect the survival of plant seeds. Lectins bind to digestive tract membranes triggering local and systemic reactions. Locally, they can affect the loss of gut lining cells (intestinal distress), interfere with nutrient absorption, and stimulate shifts in bacterial flora. Systemically, they disrupt metabolism of fats/carbohydrates/proteins, change the size of internal organs, alter hormone levels, and stress the immune system. Lectins cause an immune response through the body’s creation of antibodies to remove them. Unfortunately, lectins often look similar to other human cells so the same antibodies which attack lectin, also attack you. This leads to autoimmune diseases such as diabetes, celiac disease, lupus, and multiple sclerosis. By disrupting the integrity of the intestinal membranes, lectins can cause bowel hyperpermeability allowing other large particles to pass into the blood stream also leading to immune responses and leading to food intolerances, allergies, inflammatory bowel disease, and eczema in addition to the previously mentioned autoimmune diseases. Lectins also induce leptin resistance. Leptin is a protein hormone which signals the brain that the body has had enough to eat and produces the feeling of satiety. Leptin resistance, similar to insulin resistance, occurs when the body is desensitized to the effects of leptin. Basically, lectins reduce the feeling of being full.



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"  Gluten ! Gluten is a composite protein found in grains consisting of

glutenin and gliadin, the latter being the culprit for the autoimmune disorder, celiac disease. Celiac disease affects 1% of the US population and is due to a complete intolerance to gliadin. Symptoms of celiac disease include chronic intestinal distress causing nutrient malabsorption (drop in calcium and vitamin D3 levels), hyperparathyroidism (increase in parathyroid hormone causing bone defects/loss), weight loss, fatigue, and anemia. Despite not suffering from celiac disease, many people are asymptomatic yet still show signs of the body reacting to the presence of gluten in the gut. Presence of gliadin antibodies, an immune system response, show that the body is reacting to a threat.



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"  Lactose ! Lactose is a disaccharide sugar found in cow’s milk and

other dairy products. Those who are deficient in the enzyme lactase are unable to digest lactose and are referred to lactose intolerant. Lactose intolerance results in severe intestinal distress.

Why no sugar/grains/flour?


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"  Grains/flour contain the toxic anti-nutrients gluten, lectins, and phytates

"  Sugar and grains (carbohydrates) spike blood glucose (sugar in the blood) and insulin (a peptide hormone released by the pancreas to tell cells in the liver, skeletal muscles, and fat tissues to pull in sugar for storage) and causes a drop in glucagon (a peptide hormone released by the pancreas to raise blood glucose levels via stored energy) !  As the blood sugar level returns to normal hours later, a spike in

epinephrine is exhibited causing nervousness, irritability, and desire for more sugar

!  High carbohydrate consumption is also associated with increased feelings of hunger more quickly after meals and increased calorie consumption in the hours after feeding when compared to those who consume low-glycemic index meals

Why no legumes?


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"  Legumes contain the harmful anti-nutrient lectins and phytates causing a whole host of chronic intestinal and autoimmune diseases

"  Soy, specifically, also contains among the highest amounts of phytoestrogens, plant-based xenoestrogens or exogenous estrogen mimicking molecules, which may disrupt endocrine hormone production

Why no vegetable oils?


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"  Vegetable oil is a misnomer. Vegetable oils are made from grains or seeds, not vegetables. !  Examples include: corn (grain), canola (seed [rapeseed]),

soybean (legume), sunflower (seed), safflower (seed), peanut (legume), sesame (seed), cottonseed (seed)

! Additionally, these oils are produced with the poisonous compound hexane (which is emitted from this process) and strip the oil from nutrients and conver polyunsaturated fats into trans-fats

"  Olive oil, coconut oil, and red palm oil are made from fruit and are acceptable in moderation

"  Butter is also a very acceptable cooking fat

Why no dairy?


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"  It is estimated that 75% of humans worldwide develop a decrease in lactase production to a degree as adults !  It has been shown that lactase persistence, or continued

lactase production, has been strongly naturally selected more recently (within the past 5,000 to 10,000) years to some degree via multiple genes

"  It is thought that dairy consumption causes a net acid load on the body which may prevent calcium absorption (Ca needs an alkaline environment to be absorbed properly)

"  Milk also contains a fair amount of sugar, more so than protein or fat, even more so for non-full fat milk

How to Implement the Paleo Diet


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1.  Remove all sugars from your home and diet !  Soda, candy, sweets, etc.

2.  Remove all processed foods from your home and diet !  If it comes in a package and has ingredients that are not natural

or which you cannot pronounce, it has to go

3.  Go paleo !  Remove all grains, flour, legumes, and dairy from your home and

diet !  Eat more fatty meat from ruminants and fish, eat eggs, cook with

butter and coconut fats, consume all kinds of colored vegetables, enjoy berries and other fruit in moderation, and if you’re not looking to lose fat or finding yourself bonking during WODs, try introducing root starches when necessary but not consistently

Vitamins/Minerals


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"  Vitamin D3 (cholecalciferol) !  Vitamin D3 is responsible for absorption of calcium and phosphorous promoting healthy maintenance of

bones. It also is responsible for cell growth, neuromuscular and immune function, reduced inflammation, and could have impact protection from the flu as well as certain cancers.

!  5,000 to 10,000 IUs daily

"  Fish oil or krill oil (�-3 fatty acids, EPA and DHA) !  Essential fatty acids not produced by the body but vital for normal human function including reduced

inflammation, reduced risk of heart disease, and reduced triglyceride levels in the blood !  2-4 g of combined EPA and DHA daily

"  Calcium !  not to be consumed at same time as Mg but should be consumed along with Vitamin D3 !  1 g (there are many calcium compounds with varying absorption rates)

"  Magnesium !  not to be consumed at same time as Ca !  Less than 350 mg (there are many magnesium compounds with varying absorption rates)

"  Zinc !  not to be consumed at same time as Ca !  10-15 mg

Supplements


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"  BCAA !  The three branched chain amino acids leucine, isoleucine, and valine stimulate the mTOR

pathway increasing muscle protein synthesis (growth and recovery). !  5-10 g 20 minutes before exercise and/or again 30 minutes after exercise

"  Whey protein !  Whey protein isolate is the preferred form of protein for continued muscle recovery and

protein synthesis post-workout. It is derived from cow’s milk and is a form in which it is high in protein and nearly devoid of carbohydrates and fats. Whey protein concentrate is also adequate but may cause digestive stress to those who have intolerances to dairy as this form of protein is not filtered as cleanly as the isolate form.

!  20-30 g 60-90 minutes after exercise

"  Creatine !  Creatine increases the formation of ATP (one of the body’s energy sources for cellular

processes via the donation of phosphorous atoms between molecules), increasing maximal force production by skeletal muscles. Creatine monohydrate is one of the few supplements to be determined effective via independent research and studies. It is safe to use daily but should be avoided by those with pre-existing renal conditions.

!  5-10 g daily (monohydrate form)

The Human Diet (as determined by allergies and intolerances)


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"  Eight foods contribute to 90% of food allergies in the US !  Dairy, soy, gluten, peanut, shellfish, fish, tree nut, egg

"  Two of the most common food intolerances (inability to digest said food or cause an immune reaction in the gut) come from dairy and gluten

"  Dairy, gluten, and legumes (soy and peanuts) were only introduced into human diet within the past few thousand years (~10,000)

"  Non-African tree nuts, shellfish, and fish have been part of our diet for about 160,000 years (still a relatively short amount of time in our evolutionary history)

"  Egg allergies mostly affect only children, who typically grow out of it by age 6 or 7

"  What foods aren’t on these lists? !  Meat !  Vegetables !  Root starches !  Fruit

"  Additionally, most allergies are reactions to types of proteins. Vegetables and fruit contain no protein and roots very little. All of the “foods” listed in the allergy/intolerance bullets contain proteins. Meat is protein. Why don’t you know of anyone who is allergic to meat? Because those with meat allergies have already been selected out of the gene pool.

"  Bottom line, we were made to eat meat.

Resources


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"  Gnolls.org "  Mark’s Daily Apple/The Primal Blueprint

! marksdailyapple.com

"  The Perfect Health Diet ! perfecthealthdiet.com

paleo diet primer - crossfit · there are many versions of the paleo diet. so many such that the...

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