Mmm, protein.The Paleolithic Diet ("Paleo" is a common abbreviation) is based on eating foods that our Paleolithic ancestors ate. The "Paleolithic" refers to the Paleolithic Age, which is a formal time on Geologic and Archaeologic Time Charts from about 2,600,000 years ago to about 10,000 years ago.
1) The vegetable sources were:
· Plants
· Roots and tubers
· Berries
· Fruits
· Nuts
2) The animal sources were:
· Insects
· Fish and seafood
· Fowl and Eggs
Mmmm, insects!!
Just to clarify, this diet does not glorify the paleolithic period as a time when humans lived the best life possible. We all know they lived short lives that were threatened by large predators and harsh living conditions. However, it was a time before fast food, big Ag, convenience, laziness, and hype created so many of the "food products" and fad diets that are making us unhealthy today.
I'd like to start by looking at the types of foods this diet does NOT include, because that's what ultimately defines it.
Grains
Even if your organic hippy bread is full of heady seeds and grains, it can't match up to veggies in terms of fiber and vitamins. It's hard to grasp at first: iconic, biblical, symbolic bread is not as healthful as we think. Bread, bagels, muffins, etc. will jack up your glycemic index, which can cause insulin resistance, which can lead to type 2 diabetes and a host of other chronic diseases. Ever feel sleepy after eating a sandwich, then hungry shortly after? Fatigue followed by hunger is simply guaranteed when you eat grains. They will never make you feel as full as lean protein and veggies.
Dairy
Us women who need calcium might find this hard to believe. However, calcium can also be found in leafy greens (in higher concentrations), and it comes without the fat and possible hormones that are in milk. The following is an explanation from Loren Cordain, Paleo diet expert.
"Bone health is substantially dependent on dietary acid/base balance. All foods upon digestion ultimately report to the kidney as either acid or base. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, meats, and legumes, whereas the only alkaline, base-producing foods are fruits and vegetables.
Because the average American diet is overloaded with grains, cheeses, salted processed foods... it produces a net acid load and promotes bone de-mineralization. By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance."
Have I lost you? Just remember that calcium is depleted by a high acid diet. Hold on to your calcium! Keep your acid/base ratio in balance by eating veggies and lean protein.
Refined Sugar
You know, the kind that went to prep school and has mastered the art of etiquette. Duh. We know sugar has no nutritional value, causes a dangerous rise in blood sugar levels, a wide range of health problems, chronic diseases, causes cavities, is addictive, and makes us fat. Enough said? I think so.
Processed foods
Steer clear of processed foods. They're often high in sodium, and contain many chemical ingredients and preservatives, hydrogenated oil, MSG, and other mysterious unknowns that aren't exactly healthful. Sure, many processed foods are trying to get your attention these days by coming fortified with all kinds of vitamins, but no matter what, they won't measure up to the nutritional benefits of whole foods. It just goes to show how nutritionally diluted these foods were to begin with if they needed to be fortified.
Legumes
There are two reasons why. The first is they need to be cooked to be eaten, which our paleo ancestors did not do (they're poisonous if eaten raw). The other reason involves more science. Here's why, from www.healingcrow.com
Beans have been touted as the healthy protein alternative to meat. The fact that they can cause gastrointestinal distress should be enough for our concern. Legumes are high in lectins, protease inhibitors, and phytates. Lectins are proteins that bind carbohydrates, been identified as being inflammatory and toxic, and have a casual relationship with auto-immune diseases such as rheumatoid arthritis, Type I diabetes, and lupus. Phytates or phytic acids, have been shown to inhibit the absorption of minerals such as calcium, magnesium, iron, and zinc in the digestive tract. Furthermore, the presence of protease inhibitors interferes with the breakdown of proteins into amino acids.
That is pretty shocking information (except for the gastrointestinal distress part). However, I think this is one of the least detrimental choices to make when getting started. If it comes down to cookie vs. lima beans, you know which one is better.
I'm not an absolutist with this diet. In fact, I think it's just about impossible to eat a 100% Paleo diet, and I'm not sure I want to do that anyway. So while I love the concept, I still consume some no-no's in small amounts. (Girl needs milk in her coffee). I know this will cause inflammation with some CF'ers who believe the diet should be followed strictly, because not doing so is just a waste of time and doesn't count. However, the smidgens of dairy and sugar that make their way into a one's meals, mostly as condiments, aren't enough to outweigh the benefits of the lean protein, fruits and veggies that make up the majority of their diet. The best way to make progress is to make some allowances at first. Otherwise you're likely to get angry, give up, and start an ANTI-Paleo campaign. A diet that merely resembles Paleo eating is already a huge improvement.
So the steps might look something like this:
Step one. Learn what it is. I grant everyone permission to be skeptical. But if you are, I insist you read more, and learn WHY.
Step two. For the love of God eat more vegetables. If you're an adult, you should, even if you don't like them. You can and will learn to like them, and in doing so, will become stronger and healthier. It makes sense that as adults we learn to execute discipline with grace, and eating more vegetables is just about the simplest way to do that.
Remember your mother, cheerfully serving you a pile of steamed broccoli, chirping, "eat your veggies!" Jeeze, so much power and truth in that phrase. Who knew?
There's a great deal to learn about the Paleo diet, including what you can eat and why. Check out my links or stay tuned for more information. The diet is daunting and seemingly limited, but that's no reason to not try it. Chances are if you're doing Crossfit, you can do this diet.
This blog is all about achieving progress and reaping the benefits without being obsessive. That means not rejecting this diet because it tells you what you don't want to hear, AND not taking this diet so far that you're unable to relax and occasionally enjoy the occasional splurge without guilt.
Which brings me to Step three: Don't get all preachy.
This is not about using food (or CF, or strength, or your own progress) as a vehicle for superiority. Amen!
