The Primal Diet – Should We be Eating Like Cavemen?

Every year there is a new fad diet on the market promising you quick results with minimal effort. One year it seems that everyone is going low-fat and the next year the low-carbohydrate diet is all the rage. What are you to do with the endless supply of nutritionism and complete misdirected approaches to wellness? What if we turned back the clocks and ate a pure diet that most resembled how our primal ancestors ate?

One not-so-new diet approach, which has withstood the test of time and is now gaining traction in the never-ending quest for health is the primal diet.

What is the primal diet?

The primal diet is a diet that most resembles what caveman or Paleolithic people ate. It includes: meat, fish, poultry, nuts, seeds, vegetables, tubers, and fruit.

What is restricted on the primal diet?

Grains, most dairy*, sugars, and processed foods (any foods introduced in the last 10,000 years). *The primal diet does allow for modest amounts of 100% grass-fed butter and cream. In case you were wondering, ELTP only uses 100% grass-fed butter and cream.

Is it possible to eat a primal diet in a modern world?

The basic principals of eating a “hunter and gatherer” diet can be applied to the modern world, but now we can dress up our primal foods using fresh herbs and seasonings; luxuries the caveman didn’t have!

What are the benefits of eating a primal diet?

In our current health environment, the over-consumption of processed foods has contributed to the rising rates of obesity, diabetes, allergies, cancer, and other conditions. By removing some of these processed foods from the diet, such as grains and dairy, many people find relief from their current ailments and notice a boost in energy and performance.

What would be an example of a primal meal?

The ELTP menu offers many primal options. This month, try the Roasted Dijon Chicken with Broccoli and Almonds and Sweet Potato Mash. A perfect primal meal!

Wait…I heard caveman died young?

Although the average lifespan of our Paleolithic ancestors was 25-30 years of age, the cause of death was usually attributed to accidents or infections. Skeletal remains indicate that the Paleolithic people lived as long as 60 to 70 years of age (without the help of modern medicine!).

Should we all be eating like caveman?

It depends on the person. There are people who tolerate grains and dairy quite well. However, there are people with significant health issues that may benefit from experimenting with a primal-based diet. Regardless if eating primal is for you, all diets should contain a variety of colorful vegetables, fruits, clean proteins, and healthy fat. Thankfully, ELTP has got you covered!

Get started today at www.eatlikethepros.com by using the Calorie Calculator under “My Account” to determine your specific calorie needs. Then, under “Choose Your Pro Plan” download an easy-to-use ordering guideline to help you meet your goals!

Is Cholesterol a non-issue?

By Laura Acchione, SportFuel Intern

In the article “Down the Cholesterol Rabbit Hole”, Dr. Bruce Eichelberger looks at multiple cholesterol studies and has concluded that cholesterol is a non-issue!

In the studies he analyzed, he found that the real truth about cholesterol and heart disease was spelled out, but no one seems to be listening.

Below is a summary of his findings.

Zero studies prove that saturated fat causes heart disease

Statin drugs have been pegged as the cure for cholesterol and heart disease, but Statin drugs have many side effects:

• Promote cell death in heart muscles, blood vessels, and brain cells
• Reduce body’s source of CoQ-10 (heart protective nutrient)
• Stimulate cancer in rodents
• Disturb the function of muscles
• Can cause birth defects (in pregnant women)

In the mid 1900s, vegetable oil intake increased greatly and people were eating less animal fat—during this same period, heart disease rates rose dramatically

At least half of people who have heart attacks have normal or low cholesterol—these same people frequently have arteries filled of plaque

½ the people in India are vegetarians…they have one of the highest rates of heart disease in the world

FDA dietary guidelines recommends low fat/high-carb diet….no scientific research behind it…only money

The Brain is 70% fat…children with ADD usually improve with a diet that includes natural saturated fats

Saturated Fat and Cholesterol help produce testosterone…if men do not consume enough their testosterone levels fall…adequate testosterone is needed for health and quality of life

Obesity epidemic started about the same time the Dietary Guidelines encouraged Americans to eat less meat and more carbohydrates

Success of Statins may be related to anti-inflammatory effects of drugs….however there are better ways to reduce inflammation

In one study w/ large doses of Statins, there was no proven connection between bad levels of cholesterol and heart disease

Dr. Eichelberger concludes that our cholesterol is a non issue, and instead our diets (which have drastically changed since the 1900s) may actually be the cause of heart disease!

Pantry Intervention

Even though it is the middle of summer, it is time for some regular spring cleaning of your pantry and refrigerator in your kitchen!!

Small pantries are actually preferred to larger pantries, because the larger the pantry, the more likely you will be to fill it up with boxes and packages of food! It is encouraged to fill your pantry and refrigerator with as many simple, single ingredient foods as possible which will motivate you to make most of your meals from scratch!

Vegetable Oils/ Butter Substitutes

• Butter
• Coconut Oil
• Tallow
• Lard
• High-vitamin fermented Cod Liver Oil

• Butter substitutes
• Liquid vegetable (ex: canola or soy)

Refined Carbs

• Saltine Crackers
• Organic breakfast bars
• Chips
• Microwave Popcorn

Natural Sweeteners:

• Boxed Cereal
• MSG
• Pasta/Lowfat Foods

For more information about what foods to keep or throw out in your kitchen watch Sarah Pope’s video here

Spoiler Alert! Julie Burns Talks Rotting Foods in the Chicago Tribune

By Laura Acchione, SportFuel Intern

In May 2011, Julie Burns, owner of SportFuel and Eat Like the Pros meal delivery, was quoted in the Chicago Tribune talking about feeding your Hungry Jocks foods that rot (just making sure to eat them before they do!) So what happens when your “hungry jock” no longer considers dinner to be a meal but only a snack?

Follow Julie Burns’ Gospel for Hungry Jocks: “Eat foods that will rot and spoil, but eat them before they do.”

Burns explains this concept with a box of sugary cereal and what happens when you leave this box of cereal in your cabinet for an extended period of time. “You come back… you can still eat it.” However, foods that rot as Burns explains are better for you because they are alive and have enzymes. These foods that rot “create high performance” because they are pure proteins, healthy fats, and minimally processed carbohydrates that have the nutrients and enzymes packed right inside of them!

As Burn says “the truth is if we don’t prepare to eat well, we’ll eat poorly.” If kids are at an all day sporting event, like a swim meet, a rowing regatta, or a sports tournament and they are bombarded with granola bars, PB&Js and juice galore what do you think they end up eating? Processed foods that do not rot! Parents are encouraged to prepare ahead of time and make every food count. So what snacks does she suggest? Pack foods including: hard boiled eggs, yogurt, turkey jerky, pumpkin seeds, nuts, dried and fresh fruit in a cooler and bring it with you!

Sports nutrition is all about nutrient timing, being able to take in the right number of proteins, carbohydrates, and fluids at a time when your body can best use them. Burns explains this by talking about how she deals with the Chicago Blackhawk’s Hockey Team to create high performance with nutrient timing.

A few tips that Burn’s suggests in the article include to:

• Consider grass fed beef
• Add a green drink to your day
• Add lemon to your water
• Drink at least one 8-ounce up of green tea every day
• Eat liquid form carbohydrates and protein immediately after a work-out
• Eat ½ teaspoon of unrefined sea salt every day for essential minerals
• Try Brazil nuts, they have great benefits including the mineral selenium and anticancer characteristics
• Add Coconut water to your routine, it is great for electrolyte replacement

Grab-‘n’-go breakfast—Julie Burns mentioned in the Chicago Tribune

By Laura Acchione, SportFuel Intern

Julie Burns, owner of SportFuel and Eat Like the Pros meal delivery service, was mentioned in a recent Chicago Tribune Article about grabbing a healthy breakfast on the go. How does Burns suggest you revamp your morning breakfast routine? By using her high performance formula:v

“Don’t skimp on protein, do cut sugars. In the carb department, grab for colorful fruits, and you’ll be packing antioxidants. Healthy fats—coconut oil and butter—are essential for making you feel full, utilizing proteins and absorbing minerals.”

Burns, mother of teenage triplets and Dietitian to many professional athletes, says she keeps readymade gluten-free pancake mix in the refrigerator so all she has to do is heat up the pan and make them. And she even suggests putting the pancakes on a paper towel and eating them in the car and on the go!

Other options for a quick and healthy breakfast:

• Undenatured protein shakes with coconut milk and powdered greens
• Hard-boiled eggs and bananas
• Egg muffins, with eggs, ham, and cheese mixed and baked in muffin tins (pre make and reheat in the morning!)
• Full-fat Greek yogurt with a handful of berries
• Trader Joe’s microwaveable steel-cut oats (made with Coconut Oil)

For other grab-‘n’-go breakfast options, and more from Julie Burns, read the article here.

Wild is the Way to Go with Salmon

By Aicacia Young, SportFuel Virtual Intern

SportFuel and Eat Like the Pros are TEAM WILD! We recommend wild salmon and feature only wild, sustainable salmon and other fish on our menu. Here’s why…

The farm-raised vs. wild salmon facts:

1. Wild salmon have a better omega-3:omega-6 ratio
2. Farm-raised salmon contain more PCBs (toxins) than wild salmon
3. Wild salmon are naturally “salmon”-colored, but farm-raised salmon is artificially colored
4. Farm-raised salmon are given antibiotics because they are often disease-ridden
5. Waste from farm-raised salmon often pollutes the environment, harming wild salmon

Check out a great article here.

Take the Gluten Sensitivity Self Test

Count how many symptoms apply to you:

Digestive

• Weight trouble
• Nausea
• Constipation and/or diarrhea
• Bloating and/or gas
• Iron deficiency anemia

Immune System

• Cancer history – you or your family
• Celiac disease – you or your family
• Autoimmune disease – you or your family
• Arthritis (any type) – you or your family
• Get infections easily

Neurological

• Joint pains/aches
• Memory problems
• Fibromyalgia
• Brain fog
• Headaches and/or migraines

Hormonal

• Depression, anxiety, and/or mood swings
• Fatigue
• Sleep problems
• Menstrual problems
• Infertility
• Thyroid problems
• Osteoporosis or osteopenia

RESULTS of Gluten Sensitivity Self-Test:

• 1-3: gluten sensitivity may be playing a role in your health problems.
• 4-7: definite possibility that you are suffering from gluten sensitivity.
• 8+: likelihood is strong that gluten sensitivity is having a negative effect upon your health.

To get screened for gluten sensitivity or Celiac disease, please contact us through our web form.

10 Easy Steps to Start a Gluten Free Diet

Here is a great article on how to start a gluten free diet from Jen at www.gfreelife.com (voted best Gluten Free Lifestyle blog!!)

10 Easy Steps to Start a Gluten Free Diet

Sportfuel offers Gluten Sensitivity testing and nutrition consultation on gluten free living. Eat Like the Pros is also all gluten free (Note: the food is not prepared in a certified gluten free kitchen, so would not be 100% safe for those with Celiac Disease)