CrossFit DuPage Paleo Blog

So, the paleo challenge has officially begun. As we get started on this new way of living, and I stress the word LIVING, because this is so much more than a diet. Diet is something that you fail at, and then you quit and end up worse off than when you began. This is a lifestyle change. You change the way you look at food, the way you look at exercise, and the way you approach your overall quality of life. Back to the point, when we are just getting started, there are a lot of questions. Since I tend to talk a lot about this stuff in the gym, I will use this blog as an opportunity to address questions in a little more timely manner. Today I got an email from Emily. Here is her questions, followed by my response:

Nate,

So far so good on day 2. I am a bit hungry, but I need to add more meat and fat. Tomorrow will be better. BUT, I have a few questions:

1. I am concerned on my calcium intake - what do you recommend for that?
2. I have heard that taking Fish Oil is good to take along with this diet - what do you think?
3. I know that sweet potatoes are okay, but how many/how often?
4. Is ham okay? I am not a big fan of pork chops, loin, etc.

Thanks,
Emily

Emily, Great Questions!

1. Calcium, check this link out: http://www.thepaleodiet.com/nutritional_tools/acid.shtml

Basically, though you aren't consuming as much calcium, you are retaining most if not all, where as consuming high amounts of net-acid loading foods, you are taking in more than ample amounts but you are literally pissing it all away. Dairy is very acidic, especially when combined with other neolithic foods. So, by consuming lots of veggies and lean meats, you even out your acid balance and retain the calcium that you are taking in.

2. Fish Oil is the goods, I would like to talk in depth about omega-3/omega-6 balance some other time. But long story short in the beginning I would like to see something to the tune of 5-10g EPA/DHA per day. If you are taking the typical capsules which yield approx. 0.3g EPA/DHA, you should be aiming for around 15-30 capsules/day. Spread that out with your meals. Make sure you do some research especially if you are taking blood thinners, daily aspirin/ibuprofin, or heart meds.

3. Sweet potatoes- These are good in moderation, they are really high in carbs though, I would limit these to post workout only. And not more than like 1/2 potato. Take it with protein. Just bear in mind: 1 cup/200g of sweet potato contains 41g carbs. So if we are trying to get 50g/day from veggies, and you eat those potatoes, you are going to be very unhappy later on.

4. Ham is okay. I would prefer to see something with a little less salt, (refer to question number 1). I know the convenience of lunch meats is hard to beat. But you can also get chicken or turkey breasts, and roast and season them yourself. It takes a little time, but you will save loads of money. Basically, a little here and there is good, like breakfast, but I would caution against making it a staple of your diet. The salt adds up, as well as the sugar, but if you eat it a couple times a week, don't sweat it. If a chunk of ham will keep you from eating a bagel or donut, or (insert crappy food here). Then by all means, eat the ham. Oh, and Bacon>Ham.

Hope this helps some of you guys!

Nate