Slide show for my nutrition lecture

1. Paleo/Primal Nutrition Workshop July 2011

3. (but if you care, LCDR, SC, USN)

4. Husband of 16yrs, Father of 5

5. Navy Command Fitness Leader

7. Paleo/Primal Nutrition Resources The Paleo Solution, Robb Wolf The Paleo Diet for Athletes, Joe Freil The Primal Blueprint, Mark Nissan www.marksdailyapple.com www.crossfit.com (crossfit journal) www.gopractice.typepad.com

8. Why? Why? Why?Seriously, not ANOTHER fad diet!!! Lose weight Increase lean body mass Improve immune system function Reduce chance of cardiac disease Improve blood pressure Reduces chance of type 2 diabetes & can reverse this disease among others Increase athletic capacity Improve quality of sleep This is not a diet. This is the evolutionary design responsible for our success and survival!

9. CrossFitFitness Pyramid Nutrition is the foundation of fitness & health Nutrition MORE THAN EXERCISE dictates Body Composition You can’t fix 23 hours of nasty with 1 hour in the gym.

10. FDA Pyramid And we are FATTER and LESS HEALTHY THAN EVER

11. What is the PaleoSolution? REAL FOOD Easily identifiable Readily consumed prior to industrialized agriculture and manufactured foods (paleolithic era) Meat, vegetables, nuts & seeds some fruit, no grain, no starch, no sugar.

13. Through Evolution, Mutations and Natural Selection, nature favorsbehaviors and attributes that ensure the successful procreation of the individual and the survival of the species.

15. Plants (yum) Vegetables Abundantly!!!! Fruits Cautiously (not to exceed one serving per day for fat loss)

16. Fats (VERY yum) Nuts almonds, brazil nuts, cashews, hazelnuts, filberts, macadamia, pecans, pine, pistachios, walnuts Seeds pumpkin, sesame, sunflower Oils olive, avocado, walnut, flaxseed, coconut

17. Things to avoid ALL Sugar (check labels especially on salad dressings & prepackaged seasonings) Cereal grains (any & all) – includes barley, corn, oats, rice, rye, wheat Processed meat (all contain fillers- no good). Grain-like seeds like buckwheat & quinoa Legumes, peas including peanuts Beans Dairy and all processed foods that contain dairy (cheese, yogurt, etc.)

18. Things to have in moderation Coffee GREAT for digestive health, not so good after noon Tea Green, black, all good Alcohol REASONABLE Wine & beer , meh... White liquor with diet soda is best bet for minimal insulin response

19. Other items to consider Fish Oil (balance your fats- check with Doc) Vitamin D from sunshine (minimum effective dose) SLEEP Try to get 8+ hours Make room PITCH BLACK Take time to mellow before bed (read, pray, meditate).

20. Tips for success Eat meals WITH ME in the DFAC!!! (at home) Clean out your kitchen! Remove temptations (at home) Be prepared – cook meals in advance Repetition– find combinations you like and prepare them frequently Involve a friend or partner for support