1: Eat Four to Six Times Per Day
2: Eat Minimally Processed Foods Without Added Sugars
3: Eat Fruits and Vegetables Throughout the Day (limit fruits to berries, and only one serving if trying to lose body fat)
4: Drink More Water, and Eliminate Calorie-Containing Beverages
5: Consume Lean Protein Throughout the Day (your goal should be one gram of protein per pound body-weight)
6: Use Starch-Containing Foods for Breakfast or Post-Workout Meals
Fish Oil: Make sure the fish oil is enteric coated or “odorless”. Start with just one per meal, and then week by week, add more till you reach the needed amount. typically, take ½ g EPA/DHA per 10 pounds bodyweight. Take them at meals only and break it up throughout the day, or at your last meal before bed.
Vitamin D: Find a vitamin D supplement and take about 5000iu per day.
ZMA – Helps with sleep/recovery (take the recommended dose)
Glucosamine / chondroitin – For joint pain/discomfort (take the recommended dose)
Creatine – Helps with strength, but can cause small amounts of water retention. Again… depends on your goals. (take 5g/day)
Eat with abandon: meat, fowl, fish, seafood, eggs, vegetables, roots*, tubers*, bulbs*, herbs and spices as well as animal fats, olives & olive oil, avocados, and coconut (meat, oil, flour).
* limit starchy high carb roots / tubers / and bulbs (i.e. potates, parsnips, sweet potatoes, etc. if trying to lose weight/ body fat)
Limit: dairy, nuts, seeds, and fruit.
Better choices in the nut category include macadamias, cashews, and hazelnuts. Almonds aren’t terrible. Seeds are generally rich sources of linoleic acid(omega 6 fatty acids) because they can be eaten in large quantities (the serving sizes are typically in the tablespoon to 1/4 cup range and can be misleading). Sunflower and sesame seeds are a terrible choices in the seed category. Soaking nuts prior to consumption is recommended but not necessary.
Reduce the serving size if you are going to pick a fruit that has a high metabolic fructose content. Berries are often the best choices for fruit consumption (strawberries, blueberries, raspberries, blackberries, etc.)
*Dairy is a gray area, while it is a powerful tool in the strength and weight gain category you have to be smart. Individuals with autoimmune disease or trying to lose weight should limit / avoid dairy products of any kind. For those without autoimmune diseases, dairy from grass-fed animals is permissible. Dairy from grain-fed animals will not have an ideal omega 3 profile. Heavy cream, butter, and ghee should not be problematic. Occasional consumption of fermented dairy options such as cheese and yogurt is acceptable. Experiment with milk but eliminate it if it is found to be problematic or you are trying to drop bodyfat. Pasteurized whole milk from grain-fed cows treated with rBGH offers an increased anabolic environment for the consumer.
Avoid: Cereal grains including: all varieties of wheat (spelt, einkorn, emmer, durum), barley, rye, oats, triticale, corn (maize), rice (including wild rice), sorghum, millet, fonio, and teff and legumes.
Grain-like substances or pseudocereals including: Amaranth, Breadnut, Buckwheat, Cattail, Chia, Cockscomb, Kañiwa, Pitseed Goosefoot, Quinoa, and Wattleseed (aka aacacia seed). Pseudocereals are the seeds of broad leaf plants whereas grains are the seeds of grasses.
(contains excerpts from CrossFitFootball.com)
The Paleo Solution by Robb Wolf
The Primal BluePrint by Mark Sisson
For some Paleo recipes, these websites are great:
balancedbites.com - Practical Paleo. FREE printable guides and resources.
whole9life.com - A great resource for those just starting out with Paleo style eating.
paleodietlifestyle.com - Simple and straightforward information and articles.
marksdailyapple.com - A fantastic blog on primal living.
everydaypaleo.com - Recipes, podcast and much more!
paleomg.com – One of our favorite resources for recipes. Check out her iPad app.