Nutrition for Fitness Based on the Paleo Philosophy
The Paleo diet is based in on fresh vegetables, lean meats, nuts and seeds, little starch, and no sugar. There is much to admire about this diet, and good ideas to consider when eating to optimize health and fitness. Cooking your food yourself, mindfully and with as much knowledge as possible, is the best way to ensure good nutrition. So to make this easier, I will show you great recipes and cookbooks that make healthy cooking easy and accessible and delicious.
The goal of this website is to use the Paleo Diet as a launching point, rather than to persuade you that the Paleolithic diet philosophy is the absolute answer, and that you should abide strictly by the list of foods to eat, and, most importantly, avoid entirely the list of foods not to eat.
Here is what my personal, non-professional, research shows to be a more practical and theoretically sound approach to nutrition for optimum health and fitness.
- Fruit is OK. Berries are higher in antioxidants. Tree fruit is higher in soluble fiber. Buy in season. Juice – only sometimes and in moderation.
- Vegetables are all OK. Buy organic and local. Cut way back on white potatoes, but yams and sweet potatoes are okay in moderation.
- If you eat beans, make sure you soak them before cooking, and then cook them well before eating.
- Nuts are fine if you’re not allergic. Use whole fresh nuts that have been soaked/sprouted. Do not use pasteurized or “roasted” nuts — especially those roasted in oil. Remember they are high in fat, so be conscious not to overdo.
- If you eat meat, use only local, organic, grass-fed meat. And keep consumption to less than 4 oz a day. Don’t overcook it or undercook it.
- Eat fish, but choose fish low in mercury. Avoid these fish with very high mercury content:
- Canned tuna
- Orange Roughy
- Cut back on all grains. And if you eat grains, opt for hypoallergenic grains that have been soaked, sprouted, or well cooked. So this includes pastas, cereals and pastries made from these foods. Try to eat your grains before and/or after intense workouts as opposed to other times of the day. Hypoallergenic grains include:
- Brown Rice
- Avoid shortening, margarine and refined oils from your diet. Oils that are good include:
- Olive oil
- Coconut oil
- Avocado oil
- Grape seed oil
- Sunflower oil
- Sesame oil
- Flax oil
- Cut way back on all added sugars.
- Cut back somewhat, on commercial dairy from your diet. And if you do opt for some dairy, choose raw dairy or local, organic, grass-fed dairy.