Eat Well

Nutrition is the biggest player in the game of results.
A proper diet can help make or break our goals, and can even influence our future health. The Paleolithic Diet not only results in fat and weight loss but also can stop or prevent disease and simply give you an overall feeling of wellness. The best part – it’s so easy! There is no food weighing or point calculation. All it takes is learning to make proper food choices. By avoiding high-glycemic index carbohydrates and eating REAL food (if food can last on your shelf for months on end, you should probably be suspicious), you work to fight off heart disease, diabetes, obesity and other diseases.

What do you eat?
For starters, no grains or refined sugar (those pesky high-glycemic index carbohydrates…). Does that cut out most of your diet choices? Don’t worry! Simply replace them with smarter choices, including lean meats (grass fed beef, free range poultry and wild caught fish are optimal choices), seasonal fruits and veggies and healthy fats (nuts, seeds, avocado, and olive and coconut oil). To put it concisely, eat plants and animals.

Why should we eat this way?
One word: insulin. High-glycemic index foods (bread, pasta, rice, sugar) cause large and fast blood sugar increases, resulting in a major insulin response. The more often your body experiences these spikes in blood sugar, the more time you spend with high insulin levels in your system. This is bad. We need insulin to live, but chronically elevated insulin levels can lead to hyperinsulinemia (your insulin receptors become desensitized to insulin and your pancreas produces more and more insulin in an effort to maintain normal blood glucose levels, which cannot be done because the insulin is basically ineffective on the desensitized system). This is the foundation for diabetes, obesity, high cholesterol, high blood pressure, mood disorders and other diseases. By eating low glycemic index foods, you slow the rate at which glucose enters your blood stream, resulting in slow rolling waves of glucose and insulin levels rather than sharp peaks and valleys. You begin to move away from a pre-diabetic state and toward a healthier life!

How do we do this?
You’re probably thinking that if you can’t eat bread, pasta or rice you’ll probably starve. That’s simply not true. Shop the perimeter of the grocery store – where they keep all the good stuff – and fill your cart with meats and produce! When you sit down to eat, dish out 4-8 ounces of protein and a couple servings of veggies. Throw on some fat and voila! – a perfectly delicious meal that won’t take you closer to your grave or the cardiologist.

The Yard by River Market CrossFit will give you all of the tools and support you need to implement a proper nutrition plan.

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