Here are the top ten rules to nutrition that are simple and break it down so that it is easy to follow and understand….

1. If you don’t pick it or kill it, don’t eat it. This simply means choosing the least processed forms of foods (specifically carbohydrates) when building the majority of your meals.

2. Eat a rainbow often. The vitamins and minerals that our bodies need come naturally from the foods that we eat, and especially from fruits and vegetables. Eating a variety of fruit and veg in a multitude of colours will help to ensure that you are getting the variety of nutrients that you need, resulting in enhanced recovery, improved energy production and immunity.

3. Protein is a critical part of the diet for athletes, specifically the type and the amount.

4. Eat fats that give something back. We recommend 20-30% of the total calories come from fat. The best types of fats to include are raw nuts, seeds, olive oil, nut butters, and fatty fish. These fats decrease inflammation but, due to their essential nature, must come from the diet.

5. Every three hours. Eating consistently maintains energy levels (blood glucose), keeps the body in a fed state, and prevents mood swings and bingeing. Combining the three main nutrients (carbs, protein, fat) every three hours will prevent extreme hunger, which will make healthier food selection easier.

6. Eat breakfast every day. Eating breakfast every day is critical, yet it’s skipped by many. Breakfast doesn’t have to be complicated or time-consuming. Eating breakfast gives the body the fuel it needs and sets your metabolism up to function correctly throughout the day.

7. Hydrate. Dehydration equals decreased performance.

8. Don’t waste your workout. Even with the abundance of research on the importance of post-workout nutrition, I still see athletes skipping the recovery meal or snack. Unfortunately, many are still reluctant to consume calories after just burning them. However, in order to optimise the benefits of a training session and jump-start recovery for maximal gains, it is critical to consume a post-workout recovery meal that blends both carbohydrate and protein, within 45 minutes after training.

9. Supplement wisely. Supplements should ‘complement’ the diet and a mentality of ‘food first, supplement second’ should be employed. However, there are a number of situations that warrant a basic supplementation protocol. Those of us who are not eating the fruits and vegetables we need on a regular basis and are restricting calories should consider taking a multi-vitamin. Those who do not get the recommended two to three servings of fatty fish per week should consider supplementing with an essential fatty acid supplement.

10. Get back in the kitchen. In a world of convenience, travel and life on the go, we often turn to restaurants, fast food, and ‘quick’ food for our nourishment. Restaurants, regardless of type, do not take into consideration your calorie needs or your health when deciding upon their menu.

Found at: anerobicinc endurance

Health is simple: Workout HARD and Eat Properly

This is a great blog from the Fuel as RX website check it out:

Grocery shopping – some people love it, others hate it. No matter where you fall on the spectrum the fact is, you’ve got to do it if you want to eat. Now throw following a Paleo Diet into the mix and things have gotten even more complicated, and some would tell you, more expensive. But it really isn’t as difficult or expensive as one might think! Use this guide and tips to help plan your next trip.

Let’s start shopping!

Produce Department

-Focus on the crops that are in season in order to get the best prices and nutrient content.
-Choose organic when/if possible and if your bank account allows.
-Stock up on what’s on sale – many vegetables can be frozen for later use!
-Purchase spinach, salad blends, pre-cut vegetables, etc. if convenience and minimal prep time are important.
-Fill your cart with color!

Vegetables – Get Lots!!

Great choices include: spinach, greens, broccoli, zucchini, cauliflower, asparagus, brussels sprouts, cabbage, onions, garlic, fresh herbs, sweet potatoes (for post workout meals), mushrooms, tomatoes, eggplant, bell peppers, avocado… (Avoid the nightshades if you have autoimmune issues.)

Fruit

Don’t go crazy here! Fit fruit into your diet primarily in the post workout period. Great choices include: Berries, watermelon, cantaloupe, mango, peaches, grapefruit, oranges, plums, apples, bananas…

Meat Department

-Go for grass-fed meat, wild caught fish, and free range poultry if it’s available and within your budget.
-If choosing farm raised meats opt for leaner cuts, if grass fed the fat is good!!

Meat

Beef, bison, venison, wild game, pork – they’re all good! Sirloin, tenderloin, flank, and strip steaks are the leanest choices.

Poultry

When choosing poultry the breast and thigh portions will yield the most meat and from a food to $$ ratio are the best bets! There are also many ‘natural’ sausage options available in large supermarkets – chicken apple sausage is wonderful!!

Fish & Seafood

Salmon, tuna and other fatty fish are the best choices due to their high Omega-3 fatty acid content. For variety cod, perch, tilapia, mahi, scallops, shrimp, etc. are good choices too.

Dairy Department

-Don’t spend too much time here!! Look for the eggs. Omega-3 fortified eggs from free-range chickens are the optimal choice! Get some and move on!!

Frozen Foods Department

-Fresh produce is not always the best choice depending on the season and your budget. The frozen food aisle is another great option for fruits and vegetables. It is always a good idea to have a few bags of broccoli, spinach, brussel sprouts, etc. in the freezer for a ‘quick’ fix meal!
-Make sure to choose plain frozen vegetables without sauces or flavorings added – you can season them at home!
-Choose unsweetened frozen berries, peaches, cherries and other fruits.
-Pick up a couple large bags of plain chicken breasts, salmon, and/or other meats. If you are on a budget buying bulk bags of meat is cheaper than purchasing from the meat counter.

The Aisles…

Many times this is where people get in trouble! So many pretty packages with pictures of cookies, crackers, snacks, etc. AVOID aisles of temptation!!
-Pick up a selection of salt-free spices. My favorites include garlic powder, oregano, basil, cumin, curry powder, cinnamon, nutmeg, rosemary, sage, and for everything else an all-purpose spice like Mrs. Dash is great!
-Next stop – oils. Coconut oil and olive oil are must haves. Avocado and walnut oils are also very good on salads.
-Coconut milk (the kind in a can with no sugar added), is great for making curries, in post workout smoothies, and as an alternative to creamer if you’re a coffee drinker. Get some!
-Nuts and nut butters are also good to have around for quick snacks and in a pinch. Walnuts and macadamia nuts are the best choices and walnut butter is EXCELLENT! When choosing nut butters make sure there are no added ingredients – pure nuts is what to look for. If there is the option to ‘grind your own’ take it! Also, purchase unsalted nuts if possible.

Miscellaneous Items

-Some other items to consider depending on your goals, level of strictness and situation may include; unsweetened dried fruit, balsamic vinegar, green tea, and jerky (although the BEST place to get jerky is through Paleo Brands (click the link and look around)- they have GREAT Paleo frozen meals and cookies too!)
-If you are an athlete or looking for some quick post or during workout carbs grab some coconut water and Larabars for quick convenient fuel.

This list by no means covers all the possibilities but it’s a good start. Now grab a cart and start shopping!

Do you have any “must have” items on your list?

Share them in the comments!

Chuck is flying higher now that he is in the Paleo Challenge

I came across this post and thought WOW! Is there even a discussion. I will take CrossFit and Paleo over the Old Endurance way EVERYDAY!

Pre Paleo and CrossFit:

Post Paleo and CrossFit:

The Paleo/Primal lifestyle (and in passing, CrossFit) are the subjects of a skeptical but grudgingly admiring article in today’s New York Times: “The New Age Caveman and the City.” Call it a fad if you will, but I challenge you to assemble a random sampling of Paleo-eaters/high intensity exercisers and vegan/vegetarian long slow distance enthusiasts…by any metric, performance or aesthetic, the “caveman” types will seem almost a different species.