Dr. Julia J. Carlson, bs, DC

1
Why Paleo?

• Dr. Julia J. Carlson, bs, DC
• Doctor of Chiropractic
• Nutrition Certified
• Paleo Physician Network Member
• www.positionalnutrition.com

2
What is Paleo?

• Compared to the sad
• the Paleo diet is somewhat higher in fat and
  protein, and lower in carbohydrate
• In Short
• Avoiding processed carbohydrates including grains
  and conventionally processed sugars
• Avoiding conventionally produced and processed
  dairy
• Avoiding all legumes including soy, processed and
  boxed foods
• Eating like a caveman hunter gatherer

3
What Paleo is NOT

• Paleo is not
• A low carb diet
• An excuse to eat healthy junk food
• Going to turn you into an actual Caveman
• The only way of life
• New

4
Junk Science vs. Real Science

• My Plate

• Paleo Food Pyramid

5
Boring Science-y Stuff

• Mitochondrial dna studies
• Show that our genes have only evolved 1.6 over
  the course of life on earth
• Eating closer to our primate cousins (or before
  the advent of agriculture and cultivation of
  food, ie hunting gathering) can re-set our
  genetic potential
• we were designed to burn our excess fat, not
  crave carbs all day long

6
WHY Paleo for CrossFit

• braNCHED-CHAIN AMINO ACIDS
• Valine, Leucine Isoleucine
• Potent stimulant AAs for building and repairing
  muscle
• Paleos high animal protein content provides
  BCAAs
• Along with adequate carbohydrate intake, the
  rapid reverse of natural muscle tissue breakdown
  allows faster recovery between workouts

7
WHY Paleo for CrossFit

• Blood acidity vs. alkalinity
• SAD is acid Paleo is alkaline
• By-products of exercise increase acidity in the
  body as well, adding to the problem
• Paleo is rich in fruits and vegetables,
  alkalizing the blood

8
WHY Paleo for CrossFit

• Trace nutrients
• Fruits and vegetables are rich sources of
  anti-oxidant vitamins, minerals, and
  phyto-chemicals and with fresh meat, promote
  optimal immune function

9
WHY Paleo for CrossFit

• Glycogen stores
• (Carbs stored in muscle tissue)
• People who do CrossFit and other endurance types
  of activities NEED carbs in their diet the
  trick is timing
• Consumption of starches and simple sugars is
  necessary and useful only during exercise and in
  the immediate post-exercise period
• Best for glycogen storage is bananas, sweet
  potatoes and yams.

10
Supplements for the Transition

• First
• Check for GMP certification the Gold Standard
  for supplements
• Priority
• Digestive enzymes Betaine hydrochloride
• Magnesium Malate or Glycinate
• Cod Liver Oil/Omega 3 supplement
• Vitamin D3 (5,000-10,000 IU/day)
• Secondary
• Whey Protein Supplement

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Freaking Amazing Recipes

• The paleo mom
• Perfect paleo pancakes ( Waffles!)
• Paleo Biscuits
• Paleo spice cake with maple cashew frosting
• Honey garlic chicken wings

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Freaking Amazing Recipes

• Paleomg.com
• Cookbook OMG, thats paleo?
• Simple blueberry muffins
• Crockpot ropa vieja w/ cuban rice
• Enchilada chicken stew
• Banana bread french toast
• Magic brownie bars

13
Freaking Amazing Recipes

• Against all grain (Primal)
• Publishing cookbook soon
• Grain free sandwich bread
• Grain free tortillas
• Paleo pad thai

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Other Amazing Websites

• Positionalnutrition.com
• Robbwolf.com
• Chriskresser.com
• Marksdailyapple.com
• Lifeasaplate.com
• Beta.primal-palate.com (aka The food lovers
  kitchen-home of the bacon chocolate chip cookie)

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COOKBOOKS(WORTH BUYING)

• Practical paleo diane sanfilippo
• Everyday paleo sarah fragoso
• Paleo comfort foods mayfield
• Make it paleo bill staley
• Primal blueprint cookbook mark sisson
• Paleo slow cooker GF recipes chrissy gower
• -Other books-
• The paleo diet Loren Cordain, phd
• The paleo solution robb wolf
• 21 day primal blueprint transformation mark
  sisson

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Paleo Pioneers

• Loren cordain, phd
• Robb wolf
• Mark sisson (primal)
• Chris kresser, l.ac

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Q A