Nutrition Seminar Notes

The USDA Food Guide Pyramid

• Grain based nutrition
• Limits fats of all types
• Promotes a low-fat, high carbohydrate diet
• The bulk of the calories come from foods our bodies have not evolved to eat

The Paleolithic Food Pyramid

· Protein based nutrition

· Limits or eliminates foods unavailable before the industrial age

· Promotes a “true” balanced diet containing moderate amounts of protein, fat, and natural carbohydrates

Paleo vs. Grain Based Nutrition

Paleo type diets have a lower glycemic load

· Lower glycemic load reduces fasting blood glucose levels and decrease risk of developing type two diabetes

· Lower glycemic load reduces inflammation (CRP), a risk factor for heart disease, gum disease, gout, and other diseases of civilization

I’ve Tried Low Carb Diets and Have No Energy!

· Paleo IS NOT low carb!

· Root vegetables and fruits provide the bulk of the carbohydrate in the diet

· Higher amounts of protein and fat stabilize blood sugar, reducing energy swings and hunger

But Aren’t They High in Saturated Fat?

· Yes and that’s a good thing

· Dietary saturated fat has never been shown to increase the risk of heart disease!

· Diets high in saturated fat raise HDL, or good cholesterol and increase LDL particle size, both of which reduce the risk of a cardiovascular event

· Saturated fat can reverse fatty liver disease

For more information on saturated fat and heart disease, please consult the following websites:

http://kuzorafitness.blogspot.com/2010/09/was-everything-i-leaned-in-school-wrong.html

http://wholehealthsource.blogspot.com/2011/01/does-dietary-saturated-fat-increase.html

http://wholehealthsource.blogspot.com/2009/12/dirty-little-secret-of-diet-heart.html

I Need to Lose Weight

· Eat a Paleo base

· Reduce or eliminate root vegetables and fruit until desired body-fat levels are reached

· Consider supplementing with coconut oil, fish oil, and fenugreek

I Need to Gain Weight

· Paleo base

· Add dairy if you are lactose tolerant

· Increase consumption of nuts, root vegetables, and fruits

· Consider supplementing with added protein and fish oil

A Sample Paleo Day

Breakfast

Three egg omelet with sautéed onions, peppers, and turkey

½ grapefruit

½ cup macadamia nuts

OPTIONAL: ½ T fish oil, 1 gram vitamin C, 2000 iu vitamin D3

Lunch

6-8 oz. poached salmon

Spinach salad with hard boiled eggs, onions, cranberries, and sesame seeds

Olive oil and vinegar dressing

Dinner

6-8 oz. grilled sirloin steak with sautéed mushrooms

Grilled asparagus

Sweet potato

OPTIONAL: ½ T fish oil, 1 gram vitamin C, 2000 iu vitamin D3

*** No snacks are listed not because you are not allowed to snack but because most people find a significant decrease in appetite shortly after adopting a diet of natural, unprocessed foods