What Should I Eat?

In plain lan­guage, base your diet on gar­den veg­eta­bles, espe­cially greens, lean meats, nuts and seeds, lit­tle starch, and no sugar. That’s about as sim­ple as we can get. Many have observed that keep­ing your gro­cery cart to the perime­ter of the gro­cery store while avoid­ing the aisles is a great way to pro­tect your health. Food is per­ish­able. The stuff with long shelf life is all sus­pect. If you fol­low these sim­ple guide­lines you will ben­e­fit from nearly all that can be achieved through nutrition

The Cave­man or Pale­olithic Model for Nutrition

Mod­ern diets are ill suited for our genetic com­po­si­tion. Evo­lu­tion has not kept pace with advances in agri­cul­ture and food pro­cess­ing result­ing in a plague of health prob­lems for mod­ern man. Coro­nary heart dis­ease, dia­betes, can­cer, osteo­poro­sis, obe­sity and psy­cho­log­i­cal dys­func­tion have all been sci­en­tif­i­cally linked to a diet too high in refined or processed car­bo­hy­drate. Search “Google” for Pale­olithic nutri­tion, or diet. The return is exten­sive, com­pelling, and fas­ci­nat­ing. The Cave­man model is per­fectly con­sis­tent with the Cross­Fit prescription.

What Foods Should I Avoid?

Exces­sive con­sump­tion of high-glycemic car­bo­hy­drates is the pri­mary cul­prit in nutri­tion­ally caused health prob­lems. High glycemic car­bo­hy­drates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed car­bo­hy­drates. Pro­cess­ing can include bleach­ing, bak­ing, grind­ing, and refin­ing. Pro­cess­ing of car­bo­hy­drates greatly increases their glycemic index, a mea­sure of their propen­sity to ele­vate blood sugar.

What is the Prob­lem with High-Glycemic Carbohydrates?

The prob­lem with high-glycemic car­bo­hy­drates is that they give an inor­di­nate insulin response. Insulin is an essen­tial hor­mone for life, yet acute, chronic ele­va­tion of insulin leads to hyper­in­sulin­ism, which has been pos­i­tively linked to obe­sity, ele­vated cho­les­terol lev­els, blood pres­sure, mood dys­func­tion and a Pandora’s box of dis­ease and dis­abil­ity. Research “hyper­in­sulin­ism” on the Inter­net. There’s a gold mine of infor

­ma­tion per­ti­nent to your health avail­able there. The Cross­Fit pre­scrip­tion is a low-glycemic diet and con­se­quently severely blunts the insulin response.

Pro­tein should be lean and var­ied and account for about 30% ofy­our total caloric load.

Car­bo­hy­drates should be pre­dom­i­nantly low-glycemic and account for about 40% of your total caloric load.
Fat should b e pre­dom­i­nantly monoun­sat­u­rated and account for about 30% of your total caloric load.

 

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