3 February 2010
CrossFit fitness, paleo health and big Fat lies
Posted by Matt Shannon under: Fitness .
WOD 020310
Bench 3 x 5
Rest 5 minutes then perform:
10-9-8-7-6-5-4-3-2-1 of
Man Makers (30# / 15#)
Sit-ups (10 Each Round, Unanchored)
Recommended reading:
Many people new to the Paleo Diet have a hard time figuring out what to eat. They often tend to eat the same thing they’ve always eaten, but just remove the grain. So instead of hamburger and fries, they may just have a hamburger patty. Instead of cereal and a banana, they’ll have just the banana. The result – hunger!
Here are a few tips to make eating Paleo a routine part of your lifestyle:
For breakfast, make an easy omelet. Quickly sauté onion, peppers, mushroom, broccoli, add eggs (keeping only one or two yolks), and leftover turkey or chicken breast for extra protein.
Paleo lunches are easy: Make a large salad at the beginning of the week big enough to cover lunch each day. Include mixed greens, spinach, radishes, peppers, cucumber, carrots, avocado, walnuts/almonds, sliced apple/pear, etc and place in a large Tupperware container. Pack single servings each morning from the large batch; bring a can of tuna (or salmon, chicken/turkey breast, ground buffalo) to top.
For dinner, try spaghetti squash as a substitute for any pasta recipe. Top with pesto, marinara and meatballs, or simply salt, pepper, and garlic. Roasted beets, and their greens, make a great side dish for pork. Asparagus, broccoli, and spinach can be steamed quickly. Salmon, halibut, or tilapia filets grill well with accompanying foil packs full of cut veggies with olive oil and garlic.
Berries and other succulent fruits make a great dessert, and pre-cut carrot and celery sticks, sliced fruit, and pre-portioned raw nut/dried fruit mixes are easy to grab and pack for snacks. - Courtesy of the Paleo Diet Newsletter
The Primal Blueprint Guide to Dining Out
8 Comments so far...
Anna Says:
3 February 2010 at 10:28.
“add eggs (keeping only one or two yolks)”
I know some interpretations of true “Paleo” eating including limiting eggs, so is this why it mentions keeping only one or two yolks? Am I correct that we have been following more of a paleo/primal mix, and so whole eggs are perfectly fine? Loveee breakfast omelets! 
jim Says:
3 February 2010 at 22:37.
14:30 w/ 15# DBs. Thanks again Anna for give me those.
Bench 155 x 4 Three rounds.
Dinner:
1/4 lb lean beef
1 fried egg
eggplant/bell pepper stir fried in (probably too much) coconut oil. That stuff coats your tongue and makes you forget about all your worries.
Anna Says:
3 February 2010 at 23:32.
13:37 (?) starting with 15# moving to 12.5#
Bench #95 for all- only got two reps at 95 last time!!
Jim I’m glad you are finally experiencing the joys of coconut oil!
Aidan Says:
3 February 2010 at 23:34.
Bench 175#
MetCon — 14:38 w/ 15# DBs
Anna, from what I have read, for the most part the concern about egg yolks is that they contain saturated fat from a mostly grain-fed source. Sort of like the difference between grain fed and grass fed beef. That concern is lessened by getting omega-3 enriched or pastured eggs. When the Williamsburg farmer’s market opens there are a couple of stands that sell pastured eggs.
Rob Wolff also talks about avoiding eggs if you have autoimmune issues:
http://robbwolf.com/2009/12/21/the-paleolithic-solution-episode-7/
Starting around 1:45, lasting until about 7:30. Basically, he explains how it can be an autoimmune irritant. Sounds like it’s not a big deal if you don’t have an autoimmune disease and/or you cook the eggs thoroughly.
ALSO, he mentions a coconut milk product, which reminded me to post this:
http://www.coconutbliss.com/index.html
I know a store in Norfolk that sells this by the case (8 pints). There would be issues with transporting/distributing a case of frozen stuff, but I could probably be talked into it if there was enough interest.
Matt Says:
4 February 2010 at 15:19.
@Jim hey man - you need to just eat. Dont get caught up the weight/amount of what youve eaten. Yes eat fat (oils and such) and eat protein. I dont want you guys being underfed and it looks like that is probably the main thing slowing you down. If youre feeling full, which eating a lot of fat and protein will do add a few high glycemic index carbs in there e.g. apples, grapes, good berries etcetera. Doing that will increase your hunger and make you want to/able to eat more.
Matt Says:
4 February 2010 at 15:45.
@ Anna the main here is that we are trying to stay balanced between omega 3 and 6’s. You can buy omega 3 enriched eggs at your local costco but theyre a little bit more expensive…but worth it.
However, two main things here. Dr. C recommends no more than 5 or 6 eggs per week and we’re typically eating that many in a morning. So again, what we’re trying to fight is for that 1:1 balance between O3 and O6 in our diet where now for some folks it’s 1:20 or even 1:30. O6 are the pro-inflammatory fats, theyre critical, it’s an essential fat, we need them for life - theyre cellular signaling and do many important things we just dont/cant have them out number the O3 that badly. There are a good number of positive things we get from eggs and should not eliminate them.
— http://robbwolf.com/2009/10/29/cholesterol-we-are-dumb/
— http://findarticles.com/p/articles/mi_m1200/is_n16_v135/ai_7551979/
And about the primal v. paleo deal the only real place Mark and Loren differed initially was Loren’s take on saturated fats. And I think it can definitely be said that he (Loren) has moderated his position on them quite a bit.
Matt Says:
4 February 2010 at 15:47.
@Jim eat plenty of protein, plenty of fat and a moderate to low intake of dense carbs and you’ll be bigger, faster, stronger ASAP! Annnnd you’ll see those bench, squat, pull-up and deadlift #’s go up dramatically…and that’s what we both want 
Matt Shannon Says:
4 February 2010 at 22:51.
There it is!
