PALEO AT A GLANCE

What

  • Adopting the Hunter-Gatherer lifestyle of our not so distant relatives from the Paleolithic era
  • Eat what we are genetically adapted to eat and be active
  • Physiology has not changed much in 2.5 million years, Genetics not much in last 100-200K yrs “The Human Genome has changed less than 0.02% in the last 40K yrs.” -Loren Cordain
  • Not a Diet but a Lifestyle
  • Also called Primal, Hunter-Gatherer, Ancestral Health, Stone Age, Caveman

 

Why (Advantages)

  • Simple, Inexpensive, Practical: no calorie counting, crazy diets, just natural whole foods, and portion control
  • Given the proper eating, exercise, and mental environment, the body will naturally find its optimal frame and leanness (scale and weighing is irrelevant)
  • We have complicated innate and biological needs. Diet Industry is $40 billion/yr
  • Conditions we accept as normal part of life and aging are not: allergies, acne, arthritis, weight gain, joint pain, poor sleep, heart disease, cancer, hypertension, diabetes, insulin resistance, chronic inflammation, dementia, cataracts
  • A Carbohydrate Dominant Diet is the leading cause of all the diseases of Western Civilization (Insulin & Inflammation)

 

How

  •  Eat Healthy, simple and basic, what we are designed to eat (evolutionary accordance)

  1. Meats (wild, grass-fed, pastured)
  2. Vegetables (colorful & dark, some organic, some not isorganicbetter.html)
  3. Fruits and berries (wild, in season)
  4. Eggs (pastured, organic)
  5. Nuts & Seeds (almond, macadamia, pumpkin, walnut)
  6. Healthy Fats and Oils: olive, coconut, avocado
  •  Ignore Conventional Wisdom (mostNutritionists, Dieticians, Doctors, Government) pedal flawed, misleading, manipulative info. (Obviously, since we are heavier and sicker than ever before)

  • The state of public health is alarming so obviously what is being recommended isn’t working


Avoid

  • Refined Sugars: glucose, elevated insulin, inflammatory, suppresses immune system, free-radical damage, elevates bp, excess gets converted to fat, causes diabetes

  • Grains: rapidly digestible, highly inflammatory (bloating, swelling of tissue), all carbs get converted to glucose so same as sugar, creates acidic environment, disrupts digestion, has antinutrients, wheat is the worst (gluten)
  • Vegetable Oils: soybean, canola, rancid and inflammatory
  • Processed foods, Chemicals, Artificial Colors, etc.: Hijack the body’s internal chemistry. If there’s more than 3 ingredients or names you cant pronounce, don’t buy it!

 

 Exercise Efficiently

  • Low Intensity
  • Medium Intensity
  • Resistance Training
  • Sprints and Intervals
  • It’s not always about sweating and high heartrate
  • Chronic Cardio does more harm than good
  • Don’t do the same thing everytime
  • Don’t fall into the Cardio vs weights trap…It’s all resistance training
  • Have a plan of action, focus, and form
  • 80% is eating habits, not exercise

 

Mental:

  • De-stress
  • Surround yourself with good people
  • Quality Sleep
  • Ignore commonly held thoughts on eating and nutrition

 

Benefits:

  • Longevity
  • Sleep Better
  • More Energy
  • Optimal Digestion (true health begins in the gut)
  • Conditions like asthma, acne, indigestion, insomnia, high cholesterol, weight gain, joint pain, disappear rather quickly
  • Prevent diseases directly linked to diet: diverticulitis, Alzheimer’s, Atherosclerosis,
  • Stronger, Faster
  • Bone Density



-Leavitt April 2013

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This article is actually a handout...a checklist for those attempting to understand Paleo themselves and be able to relate exactly what it is to others. A few weeks ago I had the opportunity to share my thoughts on the Paleo Lifestyle with our local Fox 4 news station, and these were some of the thoughts I prepared prior to the interview. Print it out and share it.You be the spokesperson for optimal health.