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8/6/2019 "GOING PALEO" - Returning to Our Roots
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8 WWW.MAXMUSCLE.COM ı FEBRUARY 2011
Mark Sisson is – or lack o a better word – ripped. At
57 years old, this ormer 2:18 marathoner and ourth-
place nisher in the Hawaii Ironman World Triathlon
Championships has the toned physique o a man hal
his age, with an enviable 8 percent body at and washboard abs.
A rigorous diet and training regime? No way, says Sisson. In act,
he exercises only about three to our hours a week (instead o the
20 or 30 he put in way back when), most o this done at a moderate
pace, such as one might do while hiking. As or diet, he eats as
much ood as he wants whenever he eels like it – and not always at
regular intervals.
I you’re thinking that this eating plan is way too simple or an
athlete – it is. Sisson, and many other athletes these days, are
returning to a simpler way o eating, similar to that o our primal
ancestors. Called a “Paleo” or “primal” eating plan, Sisson says
that it has been gaining momentum over the past several years.
“Our primal ancestors were lean, strong, smart and productive,“ he
claims.
And you can be, too, Sisson says. All you have to do is to
orget everything you’ve learned about diet, and go back to the
beginning.
Our hunter-gatherer ancestors, the Paleolithic people, ate what
was available to them 2.4 million years ago. While this varied rom
region to region, the typical diet was composed largely o animal
oods, such as wild game, sh, shellsh and ostrich eggs. This was
supplemented with gathered plant oods: tree nuts, vegetables,
By Linda Hepler, BSN, RN
FOR MORE
INFORMATIONThere are many good books and
websites available where you can
learn more about the Paleo diet.
Here are some to try:
Imi h bkg bi h Pl i:
The Paleo Diet • by Loren Cordain,
PhDThe Paleo Solution• by Robb Wolf
The New Evolution Diet • by Art De
Vany, PhDImi h mi hPl i li hl:
The Paleo Diet for Athletes• by Loren
Cordain, PhD and Joe Friel
H li Pl lil,ilig imi piml-l xi:
The Primal Blueprint • by Mark Sisson
L-b, gi-, i ip:
The Primal Blueprint Cookbook•
byMark Sisson with Jennifer Meier
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tubers and roots, ruit, berries, seeds
and mushrooms.
Although these ancient people may
have had to ear being trampled by a
bualo or hit by an errant arrow during
a hunt, they didn’t worry about high
blood pressure. In act, historical and
archaeological evidence shows ourPaleo ancestors to have enjoyed good
health and reedom rom the chronic
diseases that we experience today. It
was only ater these hunter-gatherer
societies transitioned to an agricultural
grain-based diet, and subsequently
added eedlot-produced meats and
animal products, that our overall
health began to deteriorate. Today, we
are plagued with the results o these
dietary changes: obesity, coronary
heart disease, type 2 diabetes,
hypertension and high cholesterollevels.
Why would the
addition o such
oods have such a
disastrous eect?
Those who embrace
the Paleo diet believe
that it is because our
bodies aren’t meant
to eat sugars, grains
and processed oods.
While we may have
changed our dietary
habits over 2 million
years o evolution, DNA
evidence documents
that there has been
very little change in the
human genome over
the past 10,000 years.
Which means that
altering our diets rom
what we are designed
to eat has resulted in
inadequate nutrient
and ber intake, and
an overload o carbs.
Eventually this adds
up to poor insulin
regulation, overall
body infammation,
obesity and chronic disease.
“And that’s where Paleo nutrition
comes into play,” says Brendon
Mahoney, owner and head coach
o CrossFit San Mateo in Caliornia.
“When you ollow a Paleo diet, you are
eating what your body is designed toeat – eating or how it evolved.”
A Paleo diet ocuses on the oods
that were eaten prior to agriculture and
animal husbandry, says Mahoney. This
includes lean meats (preerably grass
ed or organic), sh (best wild caught),
shellsh, eggs, tree nuts, veggies,
roots and a small amount o ruits
(ideally berries). Acceptable oils arethose that originate rom ruits such
as coconut, olive, avocado, almond,
walnut and pecan.
By eating a diet higher in protein
and healthy ats and lower in grains,
sugars and processed oods, you’ll not
only stay ull longer (due to the higher
satiety value o protein) but also your
blood sugar will stabilize. A urther
bonus: without all the excess carbs
and the extra insulin being produced
to handle them, your body will change
the way that it produces energy. Says
Mahoney, “The body will switch track
and begin to burn at more eciently
as uel rather than to depend so heavily
upon carbs.”
I you just can’t get your head around
a lower-carb, higher at diet (especially
in light o the FDA’s ocus on theimportance o grains and low at),
TIPS FOR GOINGPALEOCertifed personal trainer and sports
nutrition specialist Jessica Herschberg o
Nashville, Tennessee, gives some tips or
beginning a Paleo diet:
Go sLowLy. “Don’t pressure yoursel to
change everything at once. Your body has to
relearn how to unction without a constant
supply o carbohydrates. It gets easier and
easier over time.”
set uP 30 day cHaLLenGes. “I
encourage people to try one thing at a time
or 30 days. You might start by switching
rom cereal to eggs or breakast, or
example.”
Be forGIvInG of yourseLf. “Research
shows that high carb oods work on the
brain’s pleasure center in the same way as
drugs do. You wouldn’t tell a drug addict to
show a little moderation, would you?”
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WEIGHING INWITH THE DIETICIANKelly O’Connor, a registered dietician and Certied Diabetes Educator
at Mercy Medical Center in Baltimore, MD, answers some questions
about the Paleo diet:
Q: The Paleo diet advocates an intake of 20-30 percent of total
calories from protein (as opposed to the American Heart Association
recommendation of 10-12 percent). Can you get too much protein?
A: I have some reservations about a very high protein diet, especially
in anyone having a history o kidney problems. Protein does have a
higher satiety value than carbohydrates, which means it goes through
our system more slowly, keeping us eeling more ull. However, themore one eats, the more the body works to process or digest it. During
protein digestion, uric acid and urea are produced as byproducts. They
are toxic to the body so the body lls the kidneys with water to keep
pumping the toxins out o the system. I the input o protein, and then
uric acid/urea is greater than what the kidney can handle, the eects will
begin to build up, including kidney stones. Thereore, I would caution
anyone trying this diet to begin with some degree o moderation in
terms o protein intake and be monitored by a physician.
Q: Can you get enough calcium without eating dairy products?
A: Avoiding all dairy products is possible or those in relatively good
or normal health on this diet. Green leay vegetables and other oods
can provide excellent sources o calcium. For example, an orangeprovides about 50mg o calcium and a hal cup o broccoli provides
45mg o calcium. Since ruits and vegetables are recommended in
unlimited quantities, it is possible or one to get the recommended
daily allowance o calcium without dairy. However, it would take some
eort and planning to be sure several o these calcium-containing
oods are included each day.
Q: Should I worry about a higher fat diet, such as is recommended for
a Paleo diet?
A: From what I’ve read, the Paleo diet advocates lean proteins,
specically those containing Omega-3s and monounsaturated ats
and oils such as olive and fax. The strength o the diet, then, is the
promotion o lean proteins and healthier ats.
consider this: the
Paleo diet is based
upon science. A two
year study unded
by the National
Institutes o Health (NIH) and
published in the August 3rd, 2010
edition o the medical journal,
Annals o Internal Medicine, ound
that a lower carbohydrate, higher
at diet improves cholesterol and
cardiovascular health risks more
than does a low at, higher carb
diet. And numerous recent studies
have pointed to a lower carb diet
as most eective in regulating
blood sugar and insulin levels.
As or the importance o
carbohydrate reueling or
athletes, “There’s a time andplace or carbs, especially or elite
athletes who need to replace muscle
glycogen,” says Mahoney. “But you
don’t need to be constantly inundated
with carbs. Eating a small amount
o readily absorbed carbohydrate
ater a workout, like sweet potatoes,
mangoes or a banana – that’s
sucient.”
Ready to go Paleo? Even i it just
sounds like something you’d like
to read about, there are a wealth o
resources available to learn more. Butprepare yoursel or some conusion.
Just as there were regional variations
in our ancestor’s diets, there are
21st century variations in people’s
interpretation o the Paleo diet. There
is the very low-carb and moderate
carb Paleo diets, the raw Paleo diet
and the vegan Paleo diet. Some
“Paleos” advocate use o ats such
as butter, lard and bacon; others
don’t. And there are some who say
that raw dairy should be included,
although most agree that this is notstrictly Paleo, since there were no
domesticated livestock during the
Paleolithic Era.
But whatever the variation, the
common denominator is that the
Paleo diet isn’t simply a ad diet but
instead a healthy eating plan or lie
– one that is heavier on lean meats,
healthy ats and veggies; moderate in
ruits, nuts and seeds; and eschews
rened and processed oods. And
this is something we can all aspire to.
MS&F
ON THE WEBwww.marksdailyapple.com
www.livingpaleo.com
www.thepaleodiet.com