hfraelick

What we’re eating…

In About Us on September 8, 2011 at 7:14 AM

Paleo. If you know me, you know what that means. If not  – here it is. It’s the way we’re eating. It’s not a diet – it’s a dietary model, if you will. Team Fraelick started eating this way in January as a challenge through CrossFit Cape Ann and we never went back. I have been somewhat lax these summer months, eating more ice cream and drinking more beer, but otherwise we just believe this is the right thing for our bodies. We feel good when we eat this way and we are starting to look better too.

There are LOADS of blogs and sites dedicated to the Paleolithic lifestyle. Here’s a brief review of what we’re doing but you can find more information at 10 Reasons to Go Grain-free, the Archevore’s blog, Everyday Paleo and Health-Bent. Have other favorites? Please share in the comments section!

 The 15 rules of the Paleo diet

(adapted from paleodietlifestyle.com)

1. The Paleo diet should be high in fat, moderate to high in animal protein and low to moderate in carbohydrate. Calorie counting is not encouraged, neither is portion control.

2. Eat unlimited amounts of saturated fats like coconut oil and butter. Duck fat, tallow, lard and just about any animal fat are also great, but only if they come from healthy and well-treated animals (see rule 6). Olive oil and avocado oil are also good fats to use in salads and to drizzle over food, but not for cooking.

3. Eat generous amounts of lean animal protein. This includes red meat, poultry, pork, eggs, organs (liver, kidney, bone marrow …), wild caught fish and shellfish. Don’t be scared to eat the fatty cuts if they come from a well-treated animal and all meals with proteins should contain fat as well. Learn to cook with bones in the form of stocks and broths.

4. Eat generous amounts of fresh or frozen vegetables either cooked or raw and served with generous amounts of fat.

5. Eat low to moderate amounts of fruits and nuts. Try to eat mostly fruits low in sugar and high in antioxidants like berries as well as nuts high in omega-3 or low in omega-6 like macadamia nuts and almonds. Consider cutting off fruits and nuts altogether if you have an autoimmune disease, digestive problem or are trying to lose weight faster.

6. Preferably choose pasture-raised and grass-fed meat coming from a local, environmentally conscious farm. If not possible, choose lean cuts of meat and supplement your fat with coconut oil, butter or clarified butter. Also preferably choose organic, local and/or seasonal fruits and vegetables.

7. Cut out all cereal grains ad legumes from your diet. This includes, but is not limited to, wheat, rye, barley, oats, corn, rice, soy, peanuts, kidney beans, pinto beans, navy beans and black eyed peas.

8. Cut out all vegetable, hydrogenated and partly-hydrogenated oils including, but not limited to, margarines, soybean oil, corn oil, crisco, peanut oil, canola oil, safflower oil and sunflower oil. Olive oil and avocado oil are fine, but don’t cook with them, use them in salad dressings and to drizzle over prepared food.

9. Eliminate sugar, soft drinks, all packaged products and juices (including fruit juices). As a rule of thumb, if it’s in a box, don’t eat it. At the grocery store, visit only the meat, fish and produce sections.

10. Eliminate all dairy products other then butter and maybe heavy cream. You don’t need dairy.

11. Eat when you’re hungry and don’t stress if you skip a meal or even two. You don’t have to eat three square meals a day, do what feels most natural.

12. Eliminate to most sources of external stress in your life as possible and sleep the most you can. Try to wakeup without an alarm and to go to bed when it’s dark.

13. Don’t over-exercise and keep your training sessions short and intense and do them 3-4 times per week. Take some extra time off if you feel tired. Consider short and intense sessions of sprinting instead of very long cardio sessions.

14. Consider supplementing with probiotics, vitamin D, and a high quality fish oil. You probably don’t need multivitamins or other supplements. Fish oil has been proven to protect you from cancer, heart disease and inflammation. If you want to add it to the diet please source it from either Nordic Naturals or Carlsons.  Check the common crow and the fish oil calculator on the CFCA site for dosages and do your own research to see if it is something you think is worthy to add.

15. Play in the sun, have fun, laugh, smile, relax, discover, travel, learn and enjoy life like a daring adventure!

By the way- we’re okay with coffee and tea (black, or with a little coconut milk) if it increases your success with the main food groups but in moderation, and only if it doesn’t interfere with sleep.  Usually, that means none after noon.  If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tee for the seven week period as well. Sorry no alcohol!

Advertisements
  1. Do you cook mostly with coconut oil and butter? My go-to has always been olive oil but it seems like that is best for dressings only. Any thoughts on good butter?

  2. I see that brand all the time! I will definitely try it out

  3. NomNomPaleo is my favorite blog. Not only are the recipes good, but she drops lots of f-bombs, has adorable kids, and writes well.

    http://nomnompaleo.com/

    Vermont Buttery & Cheese Creamery makes an 86% butter fat butter that I tend to put on absolutely anything that can hold a fat slab of it.

  4. OH! And I love this one too: http://www.health-bent.com/

  5. Am so frustrated with hunting with this wonder supplement.
    Looking forward to seeing what brand you appear with and hoping
    it is not sold out before I obtain to be
    able to order it!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: