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148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
Those of you having a hard time with the do’s and don’ts of paleo. Here is a list drawn from Paleo Diet by Loren Cordain. As Dan would point out there are some disagreements about this list.
Example: “Diet Soda in moderation, but Sweet Potatoes No? BUT bacon is good!”
I think our resident nutritionists can help sharpen this list for all of us.
http://altmed.creighton.edu/Paleodiet/Foodlist.html
Yeah, that;s an extremely strict list, and I don’t agree with lots of things there. Anyone that puts canola oil and olive oil in the same category is missing the point.
Even Loren Cordain has come over closer to Robb Wolf’s idea. Remember, the idea here isn’t to mimic the diet of a caveman. It’s to use the principles that made them so healthy and apply them to modern day foods. Yams and sweet potatoes, especially post-workout are awesome. I have no issue with bacon. Read Robb Wolf’s book for some food ideas. He makes it so simple. And limit eggs to 6 a week? Hell no.
Sweet potatoes are my favorite part of breakfast….and if you’re in a rush out the door, eat your breakfast while you nuke a sweet potato and take it to go. You can peel back the skin like a banana but better yet, makes an awesome hand warmer!
sorry but yams kick sweet potato’s butt. 🙂
Agreed. That said, neither work very well for me. I’ve found that my gut prefers the white potatoes to the sweet potatoes and the yams. N = 1.
Rob Wolff agrees with 6 eggs a week.
I won’t ge tinto the science here, but eggs are fine.
Maybe Robb used to be uncertain, but he tweeted this recently:
http://www.nature.com/ejcn/journal/v65/n6/abs/ejcn201130a.html
Shows NO correlation whatsoever between egg consumption and CVD or cholesterol. So eat up! 🙂
You can’t get into science? In the book he says no, then he tweets yes so that makes it ok? Lol Too much conflicting information for me. I have listened to pod cast where Rob Wolf denounces eggs on more than one occasion you should get into science I’m interested.
Other than impulse control issues, this was one issue I had with the paleo diet, who is right and who is wrong, where do you draw the line. I lasted one day. I literally felt like a cave man all day scrounging around for snacks and food to eat. Water water all around and not a drop to drink. . kind of how I felt on sunday, and then I became angry that I was limiting myself on what I could and couldn’t eat. I have to say I wasn’t mentally prepared to restrict my diet. So the best I can do is to simply eat better. less to no bread and no rice. Good luck to everyone else and keep these recipes coming. certainly it is an eye opener
Robb Wolf suggests avoiding eggs if you have autoimmune issues but enjoying to a tolerance level if you don’t (re lectins). That’s my understanding.
Hard time with breakfast?
Primal Hot Cereal:
(time in kitchen = 10 minutes, servings = 2)
1/2 cup almonds
1/2 cup pecans (or walnuts)
1/2 banana
1/4 teaspoon ground cinnamon
1/4 cup unsweetened almond milk or coconut milk
Pulse all ingredients in food processor or blender until desired consistency is reached (smooth or chunky, your choice!)
Warm cereal in microwave or stove until hot. Add fresh almonds or coconut milk to taste.
This is not a good DAILY breakfast for those trying to lose weight or who have Omega 6 issues or gut heath issues. It’s best as a treat breakfast. Too many lectins and too much sugar.
spaeler. pretty cool. Where was that Photo taken.
CrossFit Park City, Utah!
unfortunately there is no skiing and only crossfitting out west. +/- I guess
I will be in Utah on Jan 15, hoping there will be some snow!
I will also make the pilgrimage to CrossFit Park City. Can’t wait!
Don’t say it, Cahill. I’m out there through the 30th.
Or how about Cauliflower Puree with Sausage and Poached Eggs?
(time in kitchen = 15 minutes, servings = 1 – 2)
1/2 pound sausage, sliced into chunks
1/2 head cauliflower, broken into florets
1 to 2 tbs olive oil
1-2 eggs
1 tbs chopped parsley
Boil the poached eggs (bring water to boil, gently drop in eggs and reduce heat to simmer, cook for 3 minutes)
Saute sausage in a pan over medium heat.
Microwave the cauliflower until soft, then puree in blender or food processor with olive oil.
Mix the sausage in with the cauliflower puree. Top with a poached egg and garnish with parsley.
RECIPES from Primal Blueprint: Quick & Easy Meals by Mark Sisson and Jennifer Meier
sounds delicious. but I am nowhere near my kitchen at my desk .
My favorite thing to do is make mini egg quiches at the start of a week ( prep time is 15 minutes, bake time is 25). This lasts you a full week and so a daily breakout of time spent is barely nothing – you can even eat them cold at your desk or spend 10 seconds at the microwave.
They are delicious and full of protein
http://primalbliss.wordpress.com/2011/11/14/the-only-good-thing-about-fall/
Bacon and dates .. oh man. mini quiche. I like it
Agreed. This is one of my favourite primal/paleo breakfasts.
1 Mile run 8:02
One handed deadlift 5/5/3/3/1/1 85-105-125-135-145-155
Snatch set- 40 on my left, 48 on my right. And I’m really trying hard not to make a cold bells/snatch joke right now!
Breakfast: Eggs, Turkey Bacon, 2 clementines, Lunch will be leftover chicken breast (brined with salt/sugar so -1), sweet potato and apple.
If you guys are paleo and eating out Chipotle is awesome!!!!! Pulled pork bowl: double the meat, no rice, no beans, salsa, guac, peppers n onions, lettuce! Yes you get dirty looks and questions “no beans or rice?!?!?” As if you committed a sin… Haha
No cheese, no sour cream obviously
2k row = 8:00 PR
1 Arm Deadlifts – 95 / 115 / 135 / 155 / 175 / 195
Used the hook grip from 135 on
3 Rounds of KB Snatch- “Russian Rules” – @ 24kg 15L 15R / 10L 10R / @ 20kg 15L 15R
No Paleo Cheats yet, but I find it tough to get in 8 hrs of sleep.
Every morning I wake up and look forward to a delicious cup of coffee with milk. Not a delicious cup of black coffee. Though I was getting the hang of it, I tried some coconut milk in my coffee and bam! DELICIOUSNESS!
Also I bought some almond butter for snackage and wow thats expensive! but really good, and you only need a little.
3 full days – 31 points
Smoothie time
Costco has cheap almond butter and a huge bottle too! That’s where I get mine
I get like 7 and a half hours – darn it!
Rory, you killed this. Nice work.
Breakfast was a few egg whites (nothing against the yellow, i just like how it tastes without it) and broccoli rabe sauteed with garlic. Broccolii rabe was a fail for me. way way way too bitter. -shudders-
mobility class – first we knocked balls into our muscle tissue, to wake it up. then we stretched out the shoulders and upper body with band assistance. then we did some pole work to stretch out the shoulders more. then onto the foam roll where we worked on rolling and stretching the shoulder/armpit areas, then upper back and a little of everywhere else. It was nice to see everyone’s sex faces.
WOD – 2k row – 10:35 – killer.
1 arm deadlifts – 35/55/65/70/75/95F/85F/80F
I only realized the 85 and 80 failed because i had four 10lb plates on one end and 3 on the other. go figure.
kb snatches – round 1 – R – 16kg I got 4 then had to scale to a 12 and got 4 more. L – 12kg – 16 reps First time EVER snatching a 16kg! psyched!
round 2 – R- 13 reps L – 13 reps using the 12kg
round 3 – R – 9 reps L – 8 reps using the 12kg.
Lunch is a grilled chicken romaine salad with avocado, lemon and olive oil.
a few raspberries, strawberries, blueberries, blackberries, some ice, almond milk, coconut butter thrown into a blender – forgive me father, for i have sinned.
eat the yolks. that’s where the nutrition is.
yes, sir. :
🙂
That’s EXACTLY what I was going to say! Also, buy pastured eggs if you can. MUCH more nutrition in those than in CAFO eggs.
what brand of coconut milk doesnt have soy?
The kind in a can is the only one i can find without other ingredients. Trader Joes and Whole foods even have “light” versions for 99 cents the can!
Light=Processed. Eat the Fat!
Right on Cory! You WANT the fat, especially from coconut milk! Full fat is the healthiest bet by far. Never buy anything “light” or “diet” or “lowfat”. No bueno.
The light version ( if you read ingredients) is just watered down. Literally. I like it simply because it’s less thick- sometimes to use in smoothies it becomes too thick like ice cream.
I use the full fat for cooking 🙂
i’ll put my own water. thanks!
Yup yup.
1 Mile run- 8:02 Damn you shoe lace coming untied!
1 handed 85-105-125-135-145-155
Snatches 40 Left, 48 Right, 20kilo bell
For my home life, I don’t think I could keep up going paleo full time at home so I decided I’d do Paleo till 6PM. Kind of an interesting challenge, turkey bacon and eggs in the morning, followed by some clementines and nuts for snack. Lunch was a chicken breast, a sweet potato and an apple.
1 Mile run- 6:48
1 handed 95-105-115-125-135-145
Not sure about # on the snatches, but I used a 16kg. Definitely need to work on kettlebells!
Paleo going alright, but no milk in the coffee is killer. I’ll have to try coconut milk tomorrow. Eggs & Bacon for breakfast, sashimi for lunch. Also got a huge jerky delivery at the office today, and some paleo krunch bars from http://stevesoriginal.com/. Those things are good!
Paleo is going to be tough at this dinner party tonight, but my only cheat so far has been a single, delicious, cold beer last night.
Had to do it.
Also, re: guidelines, I found this article to be very helpful: http://nerdheaven.dk/~jevk/paleo_intro.php
Cashew is a seed; not a legume. He’s got it in the wrong list.
1 mile run – 6:38
1 Arm DL:
w/u x 5 @ 45/75
work 5@115 / 5@135 / 3@155 / 3@175 / 1@190 / 1@200
Should have ended heavier but just wasnt sure what I could do. At least I have a benchmark for future.
KB Snatch 3rds x 1min/arm
23/23 24/17 15/15
Pose Drills for about 25min
800m strict pose running 4:14 – blasted my calves!
1min of arms only rowing
1min of arms and trunk only rowing
1min of legs only rowing
1min of legs and trunk rowing
500m row @ 24spm ~ 1:57
2k row=7:42.2PR
1 Arm Deadlift- WU 5@45/75/95 WS 5@135/155 3@175/195 1@215/235
3 rounds of: 1 min max effort KB Snatch each;1 min rest= 16 each/20 each/23 each side @24KG.
The only cheat all day today was a protein shake with a banana and black coffee instead of milk. Drank it right after my work out and didn’t realize I cheated till after I finished the entire thing. PRed my 2K Row so I’m even for the day 🙂
2k row 8:30 1st time so pr
1arm dl’s 95 & 125 x5, 155 & 175 x3, 195 & 225 x1 again 1st time so pr
Kb snatches @20kg right side 20,19,17. Left side. 20,17,16. And one torn up hand.
I love 8pm class! 2 pr’s, on a Wednesday,in January.
You have to have done it before and then beat your prior performance for it to be a PR Slootsky. 😉
Paleo sucks. Eat bread.
2 k Row= 7:37.3
1 arm DL Wu @ 95 Worksets/ 5@135 5@165 3@195 3@220 3@220 1@240f 1@220 1@220
Smaller jumps at the end would have been better.
1 min max effort KB Snatch each arm @ 24 Kg 3 rounds
R1 16 13
R2 16 13
R3 16 11
I loving eating clean again paleo paleo…..