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Insider Tips on Paleo and “Dieting”

Paleo Pyramid
Paleo Pyramid

Here’s a few points from a great note I spotted by Marcus, a Coach at CrossFit Oahu:

For those of you who find yourselves always watching what you eat or wanting to create healthier eating habits, here are some tips:

First off, throw away your scale!  It’s only going to drive you crazy if you keep weighing yourself.  Secondly, focus a great deal on your nutrition.  A popular recommendation is the Paleo Diet.

For some, eating Paleo is easy if you love bacon, steak, eggs, etc…  that way cutting out the bread and rice isn’t terribly hard. Plus, after hearing all the facts on how that stuff causes “leaky gut”, it can kind of gross you out!  The key is to give yourself a couple weeks of strict gluten-free paleo.  When you do this, your body sort of resets and the cravings for starches start to go away. Think of it as a detox!

PALEO TIPS
1. Don’t worry about quantity: Eat as much meat, fat, veggies, nuts and seeds as you want.  If you get hungry… eat! Some might argue that cavemen didn’t measure their food for over 250 million years… so why should we?  I myself have a high fat/protein diet due to the fact I dont like veggies nearly as much.

2. Throw away anything and everything that is unhealthy:  If it’s in your house you will most likely eat it.  Stock up on some healthy snacks instead (nuts, seeds, lunch meat, etc).

3. Avoid Gluten: This junk is TERRIBLE for you, and has been linked to be the cause of more and more diseases as further research is being done. Carpal Tunnel Syndrome, Downs Syndrome, Celiac Disease, and Schizophrenia are just a few that have been linked to it.

4. When you NEED to cheat, then cheat:  If you are dying for some carbs (after the first 2 weeks of detox) then eat some. Have a cheat meal every once an awhile.  As your body get used to the good foods you have been eating it will start to really reject the bad one, and your cheat days will grow further and further apart.

5. Try to only drink water, tea and coffee. Water based drinks, no added sugar, enough said.

6. Try to stay under 10 grams of sugar a day if possible.

Food ideas:
– Burger without the bun w/ side salad
– eggs and bacon with some fruit on the side
– bacon wrapped in lunch meat with some mustard and lettuce
– beef stew
– chili without the beans
– Stuffed cabbage without the rice
– corned beef and cabbage
– chicken veggie soup without the noodles
– Paleo pancakes

Cheat Ideas:
Alcohol: If you are going to drink, then drink straight liquor.  Tequila is the best because it comes from the Agave root, so there is no gluten.  Whiskey, Vodka, Gin, etc. are pretty good too.  Try to eat some fat (take a shot of olive oil if you have to) before you go out.  It will help your hang over.  My favorite drink is one Robb Wolf showed us; it’s tequila, a ton of lime and a little bit of soda water. I think they call it the California Margarita
Desserts: Really dark chocolate (70% cocoa, plus) isn’t too bad, and dark chocolate covered almonds arent bad either.

Good luck, guys!

Today’s Workout:

Buy-in:  Get right into it!  Technique work on deadlift if unfamiliar with the movement

WOD:  Unnamed – the girl who wins!

This is a three part workout:

  1. Deadlift – 4 x 3 at 75-85% of 1RM (warm up with an easy couple of sets before starting your 4 “work” sets – use chart on the wall to know what weights you should be working with – ALL 5 sets should be in this percentage range) 
  2. Bench Press – 4 x 3 at 75-85% of 1RM (same as above, if you don’t know your 1RM then ramp the weight up over the sets) 
  3. Half tabata (4 rounds – total reps!) each of box jumps (20/24) and clapping pushups – alternating between (first interval – box jumps, rest 10 sec, second interval – pushups, rest 10 sec…).  Zone 2 – regular pushups and scale box jumps, Zone 1 – pushups from knees

Add up your top weight in the deadlift and bench press (don’t cheat – 85% of YOUR 1RM is as high as you can go) and add that to your box jump  and pushup totals.

Cash-out:  Easy 800m jog

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