Stuck in the Matrix?

One of the best resources that has helped me on my Paleo journey is Robb Wolf’s “Paleo Food Matrix.”  He essentially lists out all Paleo-approved proteins, veggies, fats and herbs/spices so that it is easy to see the different ways to combine them all (to keep a high variety in your meal options).   

Link: http://robbwolf.com/wp/wp-content/uploads/2010/10/thePaleoSolution_FoodMatrix.pdf.

The only thing the Matrix is really missing is paleo-approved fruits. Fruit quantity should be limited if your goal is weight loss because most fruit is generally high glycemic. Most paleo experts say the best time to eat fruit is post-workout, but personally I love some right before I workout.

Fruit Ideas: apple, orange, mango, papaya, strawberries, blueberries, raspberries, bananas, kiwis, plums, grapefruits, pineapple, grapes, cherries, etc.

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PART I: 5*5
Floor Bench
PART II: 3*15
Chin ups
Ring Dips
PART III: 3 ROUNDS: 
Snatch(L) * 15
Snatch(R) * 15
Inch Worm * 15

P.N.C. Week#4

SITES TO CHECK OUT:

GENERAL INFO:
Revolt view

Paleo Planner

Alt. Med.

Rob Wolf

Marks Daily Apple

RECIPES:
Revolt Recipes

Paleo Plan

Paleo Diet

SAMPLE MENU:
Paleo life

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PART I:
Floor bench 5*3
PART II: 3 sets
Iso. push presses * 12-15
Pull up slides * 5/each direction
PART III: 4 Rounds, 1min per
Planche push up
Hanging-leg-up

Try this PALEO dish

Cilantro turkey burger served with a lettuce wrap (click the links to view recipes).

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WORKOUT: 
I. 3 ROUNDS: 1min per, 30 sec break
Pull ups
Ball toss
Stacking weight
II. RELAY
Round I:
Farmer walk x 50ft
Warrior Row x 5/side
Farmer walk x 50ft
Round II:
Waiter walk (L) x 50ft
SDHP x 10
Waiter walk (R) x 50ft

Forming bad habits...

Numerous studies and research have shown the links between the increase of obesity and disease -with the increase of consumption of sugars and processed foods. Our recommendation to “eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar” is key to the task of preventing the scourges of diet-induced disease.

Still thinking... "Why try the Paleo-diet?" Well, here is some more food for thought:

• Archeological and anthropological data indicate our pre-agricultural ancestors were largely free from modern afflictions of Westernized cultures including obesity, cancer, cardiovascular and autoimmune diseases.
• Modern molecular biology, immunology and endocrinology offer mechanisms that support the observational data we have obtained from the above.
• Modern interventions with a paleo diet and ancestral lifeway (restoration of sleep, exercise and micronutrient patterns) have proven successful in resolving a host of diseases and improving both subjective and objective indices of health. This has occurred in both controlled clinical settings and in crowd sourced N=1 experiments (folks try a paleo diet, get better, share observations).

For more information on the Paleo Diet, check out this site. 

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Looking for recipes, articles, and information on dieting? G.R. archives

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WORKOUT: 
OFF DAY

WOD: OFF DAY

Recipe Of the Day:

Grilled chicken & veggies

 

(1) 6oz organic piece of chicken

(1c) brussel sprouts

(1) onion:  Click here for info on your health & onions

(1) bell pepper:  Click here for info on your health & peppers
(1c) baby portabella mushrooms
(1) pear
(2) lemon juice (squeezed)

WOD: OFF DAY

Recipe Of the Day:

Roasted butternut squash with sage leaves and pancetta

Take the day off and RELAX!