http://youtu.be/7HkqBxpPBeI
Paleolithic Nutrition, Zone Performance or Paleo-Zone? A few simple tips.
Keep in mind that the Paleo-Zone plate is 30 protein (egg, beef, pork, poultry, fish, dairy), 30 fat (olive oil, olives, avocado, coconut, coconut oil, tree nuts, seeds), 40 carbohydrate (vegetables, fruits)
Paleo foods consist of all that was available during Paleolithic times. These foods are easily recognized as whole foods or unprocessed foods. Dairy of any kind, beans, grains of any type and peanuts/legumes are not part of a true Paleo diet. Paleo nutrition is the way that the human genome is designed to eat. Paleo is not a measured diet, however, one should stick to portions that are enough to sustain the rigors of training and daily life. 3 primary meals + small snacks between those meals can improve metabolic efficiency. Put plainly, eat proper foods more often over the course of the day.
Zone foods consist of all that exists from the Paleo era as well as mainstream foods including breads/grains/legumes - basically all foods with exception to those that are highly processed, based on sugar in composition and/or include fat other than those listed above. Zone nutrition also requires the need to measure blocks or the number of units that your body will perform best on. This can be determined free of charge by visiting http://www.zonediet.com/
Paleo-Zone nutrition is the combination of both nutrition regimens whereby one will utilize Paleo foods in Zone proportions. Paleo-Zone is proving to be the nutrition lifestyle of choice for most CrossFit athletes due to its simplicity and more importantly it's ability to fuel optimal athletic performance.
Simple tip: Your food choices are the number one determinant of all that occurs in your body. Good choices equal good results. Bad choices usually result in less than optimal results.
Utilize often in your nutrition program:
Low Glycemic Index carbohydrates:
Strawberries, Blueberries, Apples, Bok choi, Pears,Peaches, Cucumber, Zucchini, Asparagus, Tomatoes, Broccoli,
Exclude these items as often as possible:
High Glycemic Index carbohydrates: Bread,Rice, Candy, Chips, Soda, Fruit juices, Cereals, Popcorn, Bananas, Potatoes, ALCHOHOL
While there is plenty of research on the glycemic index, the results have been inconsistent. One thing is apparent however. Regardless of your physical condition, a low glycemic diet can be good for your heart and has been proven to lower triglyceride and HDL cholesterol levels, both important cardiovascular risk factors.
Cooking tip:
For cooking it is recommended to use coconut oil for high heat cooking, olive oil for low heat cooking and clarified butter if neither of the above is preferred.
At the end of the day, we make choices. All I can advise is that you, as athletes, have an opportunity everyday to make sure that poor food choices and nutrition patterns are outpaced by the better choices.
Quote of the day:
Good, better, best. Never let it rest. 'Til your good is better and your better is best.
-St. Jerome
Stay strong!
-Johnny
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