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Principles Of Primal Nutrition
- 4. 2 million years of programming ● Meat! ● Fish! ● Vegetables! ● Fruits! ● Nuts! ● Seeds! ● Starchy tubers
- 5. ! TOXICITY AND DEFICIENCY! ! The Only Viable Solution? ! PURITY AND SUFFICIENCY The Route Cause Of Illness?
- 6. Principle #1: Nutrients are Building Blocks
- 8. • body in renewal
- 9. ● Sustainable! ● Predictable! ● Enjoyable! ● Aiming for HEALTH ! ● Not the treatment of DIS-EASE Lifestyle NOT a Diet
- 10. Principle #2: Eat Real Food
- 14. If it comes in a bag or a box ! Don’t eat it!
- 15. If your grandmother wouldn't recognise it as food, then neither should you!
- 16. If you can’t pronounce the ingredients, don't eat it! or ! If it has more than 5 ingredients on the label, don't eat it
- 17. Principle #3: Nourish Your Body
- 20. Principle #4: Quality Not Quantity
- 22. The Masai Mara
- 23. The Modern Day French
- 24. The Kitavans
- 25. The Eskimos
- 26. Ensuring Quality ● Farmers Markets, Online and Select Retailers! ● Local! ● Seasonal! ● Vine Ripened! ● Organic! ● Grass Fed! ● Free Range! ● Wild Caught
- 29. Right Sizing Your Meals Carbohydrates! - Vegetables - eat a mounded handful of vegetables with every meal. - Goal is 6-8 servings of veg per day - Large salad with every meal ! Golden Rule: RAW FIBRE FIRST
- 30. Right Sizing Your Meals Fruit! ! - 1-2 pieces per day only! ! ! - Stick to lower sugar varieties if possible (Berries mainly)
- 31. Right Sizing Your Meals Fat! ! - The reality is that you can eat as much healthy fat as you like! ! ! ! - If you are not used to it, aim to eat the volume of your index and middle finger of any ! healthy-fat rich food with each meal ! (avocado, nuts, oils)
- 32. Right Sizing Your Meals Protein! ! Choose a palm-sized, palm-thickness portion of protein with your meals. ! ! !
- 33. Right Sizing Your Meals Water! ! - You will need a calculator.! ! - Weigh yourself in Kg! ! - For every Kg you want 35ml of water per day! ! ! ! ! ! ! ! ! ! - E.g. If you way 80kg - thats 2,800ml or 2.8L of water per day ! ! ! ! ! ! ! ! _______ kg x 35ml = ___________ ml of water per day
- 34. Which Foods to Eat? FLAWED!
- 37. The Western Diet ● Main Mistakes (TOXINS and DEFICIENCIES)! ● XS Grains! ● XS Sugar! ● Too little omega 3, too much omega 6! ● Too much poor quality dairy produce! ● Too little vegetable, nuts and seeds! ● Too little fibre! ● Not enough good bacteria in the gut and too many bad bacteria! ● Not enough clean water! ● Non-organic- toxins (cleaning fluids, heavy metals, fluoride etc…)! ● Imports – low nutrient value
- 38. “Let food be your medicine and let medicine be your food” - Hippocrates
- 39. Raw Fibre First
- 40. Vegetables • aim for 8-10 servings per day
- 45. Good fats ● Fish oil! ● Avocado! ● Olive Oil! ● Saturated fats - grass-fed organic butter! ● Coconut Oil! ● Egg yolks! ● Fat from grass fed meats and wild fish! ● Nuts and seeds! ● Flax seed! ● supplements
- 46. Bad Fats ! ● Transfats/hydrogenated fats! ● Fried foods! ● vegetable oils (rapeseed, sunflower vegetable)! ● Margarine! ● very similar to plastic! ● not real food! ● difficult to remove from blood stream
- 51. Fermented Foods ● Sour Kraut! ● Kombucha! ● Kefir
- 54. Green Smoothie ● Possible ingredients! • Kale! • Fennel! • Spinach! • Celery! • Lettuce! • Cucumber! • Watercress! • Carrots! • Avocados! • Blueberries/Blackberries/Raspberries/Strawberries! • Mint/Coriander! • Coconut Milk! • Cacao butter! • Greens power/Maca Powder/Superfood powders
- 58. Avoid Like the Plague ● Aspartame! ● Nutrasweet! ● Sucrose! ● Acesulfame Potassium! ● Agave Nectar! ● High fructose corn syrup! ● MSG! ! ● Safer alternatives: Stevia, organic herbs and spices
- 60. The Troublesome Grains… ● Breaks down quickly to glucose! ● Anti-nutrients! ● Allergenic! ● Glue (constipation)! ● Water retention! ● Fermentation ! Bloating! ● Yeast content ! Bloating! ! Bad Bacterial Overgrowth
- 61. The Troublesome Grains… ● Carbo-HYDRATES! ● Supply the body with energy, vitamins, minerals, essential fats and amino acids ! al the building blocks! ● FRUITS and VEGETABLES are ideal! ● 70% of diet (mainly veg)! ● All white flour, wheat, pasta, bread, cakes, biscuits and sugar ! TOXIC, avoid at all costs Alternatives/Transition: Whole organic oats, wholegrain brown rice, rye, spelt, pumpernickel, buckwheat and quinoa – once per day in small portion max
- 62. The Lie that’s making you Fat (and aging you faster) ● We have been told for years that it’s eating fat that makes us fat.! ● This is completely false information.! ● XS glucose ! Stored as Glycogen: only 24 hours worth of supply! ● XS ! stored in fat cells around your belly and organs : genetic genius!!! ● 98% of which is PALMITIC ACID! ● AGE’s! ● Beware of grain fed meat! SO EATING CARBS NOT FATS MAKES US STORE FAT!!
- 63. Balancing Blood Sugar High Blood Glucose Increased Stress Response Increased Adrenalin Levels Exercise is a great way of breaking this negative spiral. Similar to sprinting away/fighting the threat ! Lowers adrenalin and burns up the sugar.
- 64. The perfect recipe for chronic illness is…… ! INSULIN RESISTANCE! and ! THE STRESS RESPONSE! !!!! ! !● That goes for ALL CHRONIC ILLNESS.! ● Its environment, not genetics.
- 67. Step 6 - Healthy Proteins ● Game! ● Organic, free range, grass fed! ● Line caught wild fish! ● NO FARMED FISH! ● Small white bate fish are the best (mackerel, sild, herring, sardines etc…! ● Eggs are awesome
- 68. Dairy ● Does it make sense to you?
- 69. Recommended Supplements ● Everybody everyday for life! ● Quality fish oil - 1000mg (EPA/DHA) in the evening! ● Vitamin D3 - Men 5000 iu, Women 4000 iu, Children 1000 iu per day! ● Probiotic Capsule - upon waking up on an empty stomach
- 70. In conclusion ● Plenty of vegetables and selected fruits! ● Eat healthy fats and avoid bad fats! ● Support your gut flora ! ● Avoid refined grains and sugars! ● Avoid all grains as much as possible! ● Add in nuts and seeds! ● Organic and seasonal wherever possible! ● Choose healthy proteins! ● Take the recommended daily supplements
- 71. “Let food be your medicine and let medicine be your food” - Hippocrates
- 72. Upcoming ● Principles of nutrition and the philosophy of food! ● Detoxification - the state of the art! ● Recipes! ● Meal plans! ● Shopping lists! ● Resources
- 73. Principles ● Remember the goal is health - not weight loss, fewer chins, less pain, less fatigue etc.! ● Feeling good, looking and performing at world class are just natural side effects of health! ● Set the right goals - you need to know where you are before you can ever get there - more on this in module 3! ● Think slow constant improvement! ● Focus on what you ARE going to eat rather than what you are NOT going to eat! ● There is no ‘can’t’ or ‘have to’ only ‘choosing’