06.21.13

Pull ups… They’re gonna suck for a while. If you’re new to the movement and learning the kip, your hands will ache and rip. But it gets better. I’m not saying you won’t have sore and ripped hands from time to time, but it gets better. You will learn to love the pull up.

I have gotten a lot of questions in regards to the Paleo diet and so I wanted to provide some solid information. I have to thank my beautiful wife for doing the research and formatting for all of this. It’s a list of do’s and don’ts as well as resources for further reading. She did an amazing job. It’s a long read but totally worth it.

PALEO

Aim for 3 meals with a snack between breakfast and lunch, and between lunch and dinner.

1. Eat your vegetables. Paleo doesn’t mean “eat mostly meat.” Eat lots of vegetables.
2. Seriously, eat your vegetables. Try to have a vegetable serving at every single meal if you can.
3. Make sure you’re eating lean cuts of meat. Keep it lean. Keep it clean.
4. Make sure you eat enough fat in your diet. If you’re feeling hungry quite often or seem to never feel full, add avocado or coconut to your diet and make sure you’re getting healthy fats in your system.
5. Bacon. Bacon is always your friend. Enjoy liberally.
6. Drink lots of water aim for a gallon a day.
7. Try something new. You might not be familiar with all paleo foods. You might not like all of ‘em either, but give them a shot and try something new.

~~~~~~~~FOOD LIST~~~~~~~~~

-MEATS-
Poultry.Turkey.Chicken Breast.Pork Tenderloin.Pork Chops.Steak.Veal.Bacon.Pork.Ground Beef.Grass Fed Beef.Chicken Thigh.Chicken Leg.Chicken Wings .Lamb rack.Shrimp.Lobster.Clams.Salmon.Venison Steaks.Buffalo.New York Steak.Bison.Lamb Chops.Goose.Eggs .Pheasant.Quail.Lean Veal.Chuck Steak

-VEGETABLES-
Asparagus.Avocado.Artichoke hearts.Brussels sprouts.Carrots.Spinach.Celery.Broccoli.Zucchini.Cabbage.Peppers (All Kinds).Cauliflower.Parsley.Eggplant.Green Onions

Good Carbs-Butternut Squash*.Acorn Squash*.Yam*.Sweet Potato*.Beets*

-OILS&FATS-
Coconut oil.Olive oil.Macadamia Oil.Avocado Oil.Grass fed Butter

-NUTS-
Almonds.Cashews.Hazelnuts.Pecans.Pine Nuts.Pumpkin Seeds.Sunflower Seeds.Macadamia Nut.Walnuts

-FRUITS-
If you’re looking to lose weight on the paleo diet, you’ll want to cut back on the fruit intake and focus more on the vegetables allowed on the paleo diet. However, feel free to have 1-2 servings of fruit a day and enjoy yourself.

Apple.Avocado.Blackberries.Papaya.Peaches.Plums.Mango.Lychee.Blueberries.Grapes.Lemon.Strawberries.Watermelon.Pineapple Guava.Lime.Raspberries.Cantaloupe.Tangerine.Figs.Oranges.Bananas*

——————————————————————————

*You’ll notice, while these starchy foods are great for energy replacement for paleo diet athletes who are spending long periods of time exercising and need some of the starchier foods on the paleo diet to sustain their energy levels. As long as you’re training, you’ll find these are great sources of energy replacements, especially post- workouts. However, if you’re trying to lose weight on the paleo diet, you’ll want to limit the quantities of these that you’re eating.

**Eat high-sugar fruits in moderation. They’re great for you, but easy to overdo.

PALEO/PRIMAL COOK BOOKS WE HAVE USED
-Everyday Paleo Family Cookbook by Sarah Fragoso
-The Primal Blueprint Cookbook
-Practical Paleo

List of Paleo Diet Meal Plans

You can find a bunch of different types of paleo diet meal plans at the links below. Depending on your taste and preferences, check them and pick one of your favorites.

http://robbwolf.com/what-is-the-paleo-diet/meal-plans-shopping-guides/
http://cavemanstrong.com/food/meal-plans/
http://www.deliverlean.com/paleo-diet-plan.aspx
http://paleodietlifestyle.com/paleo-meal-plan/
http://www.livestrong.com/article/222874-paleo-diet-meal-plans/
http://www.multiplydelicious.com/thefood/2012/01/weekly-paleo-meal-plan/
http://primaltoad.com/day1/
http://www.elanaspantry.com/paleo-diet-recipes/
http://home.trainingpeaks.com/articles/nutrition/quick-guide-the-paleo-diet-for-athletes.aspx
http://unitedbarbell.com/dox/30%20Day%20Paleo%20Challenge%20Packet.pdf
http://www.foodonthetable.com/content/paleo-diet-meal-plan/
http://www.primalpal.net/home
http://www.paleoplan.com/resources/sampler-menu-meal-plan/
http://www.thepaleodietmealplan.com/paleo-diet-blog/

***Molly and other vegetarians I found a few pages that may be helpful in going paleo.
http://www.nomeatathlete.com/paleo-vegetarian-8-weeks/
http://www.nomeatathlete.com/paleo-diet-vegetarian-q-and-a/
http://paleodietlifestyle.com/paleo-for-vegetarians/

NOT PALEO :(

-DAIRY-
Butter.Cheese.Cottage Cheese.Non fat dairy creamer.Skim milk.2% milk..Dairy spreads.Cream cheese.Powdered milk.Yogurt.Pudding.Frozen.Yogurt.Ice Milk.Low fat milk.Ice cream

-SODA-
Packed with sugar and high fructose corn syrup and are definitely NOT paleo.
(Try tea)

-FRUIT JUICE-
Fruit juices are super high in sugar (fructose) and will throw your paleo diet off track. Stay away from these ones.
Apple Juice.Orange Juice.Grape Juice.Strawberry Juice.Chinola Juice.Starfruit Juice.Mango Juice

-GRAINS-
Cereals.Bread.English Muffin.Toast.Sandwiches.Triscuits.Wheat Thins.Crackers.Oatmeal.Cream of Wheat.Corn.Corn Syrup.High Fructose.Wheat.Pancakes.Hash Browns.Beer.Pasta.Fettuchini.Lasagna

-LEGUMES-
All beans.Black Beans.Broad Beans.Fava Beans.Garbanzo Beans.Horse.Beans.Kidney Beans.Lima Beans.Mung Beans.Adzuki Beans.Navy Beans.Pinto Beans.Red Beans.Green Beans.String Beans.White Beans.Peas.Black Eyed Peas (and yes, you should also avoid the band).Chickpeas.Snowpeas.Sugar snap peas.Peanuts.Peanut butter.Miso.Lentils.Lupins.Mesquite.Soybeans.All soybean products and derivatives.Tofu

-FATTY MEATS-
Spam.Hot Dogs
Other low-quality meats (if you do eat them, eat them in moderation)

-SALTY FOODS-
French Fries
Ketchup

-SNACKS-
Pretzels.Chips.Triscuits.Wheat Thins.Cookies.Sun Chips.Pastries

-STARCHY VEGETABLES-
Potatoes.Sweet Potatoes.Yucca.Batata.Butternut Squash*.Acorn Squash*.Yam*.Beets* (some of these are allowed but in moderation and ONLY in the first half of the day)

-ENERGY DRINKS-
Red Bull.Monster.Rockstar.Starbucks Refreshers.Mountain Dew MDX.Vault.XS Energy Drink.5 Hour Energy

-ALCOHOL-
Beer.Whiskey.Tequila.Rum.Vodka.Alcohol + Mixers.All alcohol

-SWEETS-
Sugar is almost all manufactured and should be avoided.
Candy bars (Listed Below)
Sugars
Honey (sometimes allowed in moderation)
*sometimes I indulge in a sugar free candy or cookie but you want to be VERY VERY VERY careful with this because even though it is “sugar free” it is not super healthy for you. It is more of a way to stave off the madness and prevent you from an even bigger cheat.

ALRIGHT HERE WE GO!!!

WOD FOR TUESDAY:

For Time:
400-meter run
30 squats
15 pull-up
progressions
15 barbell or
dumbbell thrusters
15 knees-to-elbows
progressions
15 double-unders
400-meter run

Also, here is a good video for double under progression. A little slow, but worth the info.

http://www.youtube.com/watch?v=bpyMiJOKc98

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