Now Let's Talk About HOW to Eat!
A Paleolithic diet is based on eating:
- quality meats
- low-glycemic vegetables
- quality fats (nuts, seeds, olives, avocado, coconut)
- some fruit
No sugar, No grain, No dairy
We've reviewed each of these "groups" over the last couple of weeks, and now we're going to put it all together!
First of all, there are 3 macronutrients:
Protein, Carbohydrates, Fats
Protein is a part of every cell in the body! It builds and repairs muscle, connective tissue, bones, skin, hair; it's also used to make hormones, enzymes, and other chemicals in the blood.
Carbohydrates serve as a quick source of fuel.
Fats also serve as a fuel source in the body, but they also help make up the cell membranes, store vitamins such as A, D, E and K, and protect the heart, liver, and kidneys.
When we eat protein and carbs, different digestive hormones are released.
WHEN YOU EAT PROTEIN, GLUCAGON STIMULATES THE RELEASE OF ENERGY!
This is why you feel alert, clear-thinking, and rarin' to go after eating chicken, eggs, grass-fed beef, etc. (Had to get the grass-fed plug in there!) Without protein, you feel hungry and like your brains are tired because not enough fuel is being RELEASED.
Protein is also the MOST SATIATING OF ALL THREE MACRONUTRIENTS. Even more so than fat!
WHEN YOU EAT CARBOHYDRATES, INSULIN TELLS THE BODY TO STORE ENERGY IN YOUR CELLS FOR LATER USE.
Any extra calories that can't be stored in the liver or in the muscles (the storage capacity is limited) are converted to fat and stored in your body. NOT GOOD!
This is why eating TOO MANY carbohydrates causes weight gain.
After eating a big ol' piece of cake, your insulin spikes as your blood sugar is insanely high. A rush of insulin is released to get it under control, and then get this! Your blood sugar ends up dipping too low because the insulin was in overdrive and working so crazy hard to shuttle the excess sugar out of your bloodstream!
You know what happens next? Your body signals you to eat EVEN MORE CARBS because you spiked and crashed. A VICIOUS CYCLE IT IS! Eat a muffin, an hour or so later, what do you want? Another muffin...or piece of cake...or bagel...or pasta...or cereal.
Do you ever crave 3 more cups of broccoli? Or 2 more baked chicken breasts? Not so much.
Carbs are addictive. As this cycle continues for years and years, and one's body continues to store excess carbs as fat, it can lead to metabolic syndrome (high blood pressure, high triglycerides, obesity, cardiovascular disease, etc. all of which are caused by chronic inflammation...they call it silent inflammation as it's on the "inside" of the body.)
That's why we stick with fruits and veggies as our carb sources. They're low-glycemic (won't spike your insulin nearly as much), they're full of micronutrients, phytochemicals, and just the right amount of carbs to replenish the liver and muscles with quick-access fuel. THOSE CARBS REMAIN IN YOUR MUSCLES until you exercise.
Intense exercise (like CrossFit!) burns the glycogen in your muscles and then utilizes body fat. Who doesn't embrace that notion? :)
FAT IS HORMONALLY NEUTRAL! IT SLOOOWWWWS DOWN THE DIGESTION PROCESS AND MAKES YOU FEEL FULL!
Eating fat doesn't elicit the release of insulin or glucagon.
FAT DOES NOT MAKE YOU FAT! Such misinformation we receive in our culture and through the media, eh?
The hormonal response to food is MORE important than just calories- insulin telling the body to store energy and the glucagon telling the body to release energy are the major players here. *SEE THE ARTICLE BELOW titled "The Context of Calories."
PUTTING IT ALL TOGETHER!
For those of you who came to our Zone party long ago or who participated in one of our Paleo challenges, this will ring familiar!
Think about your plate divided into thirds.
One third is QUALITY protein.
Two-thirds is filled with VEGGIES. Lots of low-glycemic, nutrient-dense veggies.
Then grab a handful of nuts, olives, seeds, etc. or part of an avocado, or sprinkle on some olive oil or cook with coconut oil for your healthy fat.
A couple of times of day grab a cup of berries or an apple or pear, etc.
That's it. Easy Shmeezy.
EAT ALL 3 MACRONUTRIENTS (protein, carb & fat) AT EACH MEAL AND SNACK.
Can you see how JUST eating carbs isn't your best bet?
You'll be starving shortly thereafter.
Can you see how eating JUST protein isn't your best bet either?
You'll be alert but you won't be full for long- energy will be released but not stored for later use.
Meals and snacks are comprised the same way- just think in your head, about 1/3 protein, 2/3 healthy carbs, and some fat to round it out. Just make the snacks smaller portions.
Reading Material:
What Happens to Your Body When You Carb Binge
CROSSFIT GAMES!
The CrossFit Open is upon us! First workout was announced last night, and we'll be partaking on Thursday in all of our classes (we'll still follow the same structure as our regular classes- the CF Open competition workout will just be our WOD).
CF Open WOD #1 example with Laura G.
If you haven't registered as an individual (we're all doing it just for fun- we don't have our sights set on qualifying for the Games by any stretch!), go here:
Register Here *once you register, you choose CFKW as your team!
History of the CF Games by Reebok
The April Calendar has been posted to the site!
(check the link in the left-hand column)
Please note:
1. Date Night/Bring-A-Friend Night is April 1st! A couple spots are left for newbies to come- the sign up list is at the gym!
2. The 9:00 AM class on the 7th and the 9:30 AM class on the 9th are cancelled. The Mottls will be out of town, and Lake Mill & Trainer Tim will be teaching the morning and evening classes from Wednesday night through Saturday morning. (Huge thanks to them for helping out!)
3. The Marathon Relay is on Sunday the 10th! Please make sure your teams know who is running which leg and who to look out for at each relay station!
4. The 10th is ALSO our 100th day of the BURPEE CHALLENGE! Just around the corner, everyone! Remember to count the days left, not the number of burpees left. Keeps your sanity in check. :)
5. The first "WODS" night will be on Tuesday, April 12th, which is being planned by Betty, Bean, and Monnie. It's a surprise. It's not life-threatening. It will be active (we're CrossFitters, you know- gotta stick with the theme!). Starts at 5:00 PM! See your email for details on where to meet and on cost for the experience.
6. Our next introductory series begins on Monday, April 11th and ends on Wednesday, April 20th!
7. Our CFKW Hoover ball tournament and trivia extravaganza are scheduled for Saturday, April 30th (the trivia is specific to our gym- how cool is that?!). Eddie V. and Amy Guns initiated the festive idea a while back and are all over the CFKW question creation- should be QUITE the spectacle as Amy has been trolling the website archives. Eddie is debating on how far to push it. He admitted he may not have any friends by night's end, but he'll have had great laughs (notice I didn't say WE would have the laughs). More details on time and locale to come- they're securing a spot and finalizing plans.
We recruited Trainer Tim to help with the Hoover/Trivia night that cover the evening class perspective. He's already come up with some great ideas! Stay tuned...
Posted by: Amy Nash | March 16, 2011 at 07:06 PM