Fit and Fresh

Strive to lead a fit and fresh life!

Paleo 101 March 18, 2011

Filed under: Paleo Info — fitandfresh @ 4:54 pm

Whether you are eating paleo, thinking about eating paleo, or saying “there is no way I can do that!” I would love for you to read this post.  Like mentioned in the previous post, I feel amazing when eating this way, plus it keeps me more aware of what I am putting into my body. Eating paleo is all about fueling our bodies with the right nutrition, the way we were designed to eat, just like our paleolithic ancestors, which is where the term “paleo” comes from. I have found out through eating this way that grains make me feel bloated, tired, and crabby. When they are completely cut out of my diet, I feel like a completely different person and my workouts are immensely improved, with better times and loads lifted. Here’s a little simple “Paleo 101” list to get you started!

  1. If it is in a box, you probably should not eat it!
  2. Eat when you are hungry, do not eat when you are not! Don’t worry about calorie counting.
  3. Cut out cereal and grains from your diet…including wheat, rye, barley, oats, corn, rice, soy, peanuts, beans, and peas.
  4. Your diet should be high in fat, moderate in protein, and low to moderate in carbohydrates. Protein sources should be from free-range, pasture-raised, grass-fed, or wild-caught sources. If we are cutting grains out of our diet, then why would you eat meat that was fed grains.
  5. Fat is good, as long as it is good fat, but cut out hydrogenated and vegetable oils…including margarines, soybean oil, corn oil, peanut oil/butter, canola oil. Olive, coconut, and avocado oil are your choices.
  6. Eliminate sugar. This means no soft drinks, processed juices, or anything packaged.
  7. Eat large amount of fresh or frozen vegetables, either cooked or raw. This is your carb source. Good carb options after working out are sweet potatoes or yams.
  8. Consume low to moderate amounts of fruits and nuts. Most fruits you consume should be low in sugar and high in antioxidants (berries are best!) Nuts should be high in omega-3’s and low in omega-6’s. Fruits and nuts should be reduced to a minimum or cut out if you have autoimmune or digestion issues or if you are wanting to lose fat faster)
  9. Cut out dairy. Some “real” butter is okay. If you can’t live without dairy, consider raw, full-fat, and/or fermented dairy.
  10. Cut stress out of your life to decrease cortisol levels. Get enough sleep (at least 8 hours) and try to wake-up without an alarm.
  11. Do not overtrain. Keep your training sessions short and intense and perform a few times per week. Take extra time off if your body is tired, sore, fatigued. Personally, I shoot for exercise 5x/week with a day off every 2-3 days.


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