Many of us associate inflammation with what happens in the picture above. A bug bites you on the arm, and that area gets inflamed. Eating certain foods causes inflammation to happen internally – at a CELLULAR level. The cells in your body literally get irritated and swell. Glutens, saturated fats, high-glycemic foods, and high-carb/low protein diets are main causes of inflammation, and unfortunately very common in today's eating culture. Studies show that inflammation continues to be linked to a laundry list of chronic diseases. Reducing inflammation will ensure health and longevity, and even alleviate joint pain and stiffness.
Here are the key things that have been proven to reduce inflammation:
- Take your Omega 3's
- Balance your meals (to avoid insulin spikes which put the immune system on high alert, thus creating an inflammatory cellular reaction)
- Eliminate glutens, and replace it with fruits and vegetables.
- Eat lots of leafy green vegetables, minimize starchy vegetables (i.e. potatoes)
- Take a blood test regularly
Ultimately, following the Zoleo lifestyle ensures you are on the right track. Here's a great article on the causes of inflammation.
Here's what I ate today (AJ). Note, I ate out at every meal because I had no time to prep:
Breakfast – 2 eggs over hard, 1 pork sausage, several slices of watermelon, pineapple and cantaloupe
Lunch – Chicken Stir Fry w/no sauce, and a fresh fruit cup
Snack – Skipped due to meetings
Dinner – Chipotle Salad bowl with lettuce, carnitas, and extra fresh tomato salad, chased with a few corn tortilla chips (oops) and dark chocolate w/almonds (double oops). Hey at least it was gluten free J
What'd you eat? Post to comments!
Another good day but I miss sugar and salt! Down another pound to 205. Dal mentioned to me that I would lose some performance during the WODS and I certainly felt like it today. I went for a run mid-day and flat out lost energy after about 2.5 miles. I think I need to eat more often.
Breakfast was 3 over hard eggs and bacon.
Lunch was leftover meat loaf, grapes, half an avacado and a quarter of a tomato.
Dinner was London Broil with broccoli and carrots. I might have a few cherries later.
Thats 3 days for Julia and I sticking to it…..?
Dustin, your body is still going through insulin withdrawal, and converting to using fat as an energy source. This process can take up to two weeks, and you may feel slightly weaker however it shouldn’t be signifigant. If you’re feeling very hungry/weak then increase your intake. From what you posted your carb intake is probably too low. Next time you post your food, post up the portions quantities so Ritu and I can take a look. Once your body has converted to using fat as a primary energy source you will feel AWESOME.
Refer to this guide on how to listen to your hunger to determine how to tweak your protein/carb balance:
http://crossfitunlimited.typepad.com/nutritionize/2009/06/getting-stupid-.html
As a rule of thumb, ensure you’re balancing with 1/3 protein, 2/3 carbs, and a sliver of fat.
Stick with it, great work!
Hi Guys — I’m in! Better late than never – was sick the last couple days and didn’t see this post.
GOALS for 31-Jan:
1) lose 7 pounds
(sounds easy, but for my body it’s not)
Since Austin’s got us working on strength:
2) back squat 140# 1RM (up 20#)
3) clean 100# 1RM (up 15#)
Good job Dustin & Julia! Give it 2 weeks…
I’m new here. I’m signed up for the upcoming On Ramp class. I’m interested in committing to a one month Paleo challenge, but I have a couple of questions.
What about protein shakes? Are pre-workout and/or post-workout protein shakes acceptable.
Also, what about taking simple sugars post-workout for recovery. I heard that’s good for restoring insulin and blood sugar levels.
Thanks! I look forward to meeting and training with all of you.
It looks like we are running behind on the blogging..I will keep it short. No change in weight from the morning before. I feel much better today. I was able to do pretty well in the wod. I think because I ate a little before the workout.
Breakfast – mushroom and onion scramble with 3 eggs.
Lunch – 4 slices of london broil from last night, 3 pieces of lunch meat, handful of pistacios and banana.
Snack – Orange and some grapes.
After workout protein shake.
Dinner – 2 pieces of thin chicken and mixed veggies (onion, bell pepper and zucchini) broiled with pepper flake and balsamic.
Feel Great today!
Eww Aj that is one nasty ass picture. Welcome PI (Paul)! Glad you signed up your going to love crossfit!
PI- depends what kind of protein powder you are using, there are good ones and bad ones out there. I would recommend taking it post workout (that’s my opinion). Light snack pre workout is good. I would recommend a post workout snack but doesnt have to be simple sugar, actually that probably causes more harm as the sugar rushes to your cells causing an insulin spike. I would balance it with some protein and/or fat (this only applies to the type of workouts we do in the cell if you were training for a marathon that’s another story). But again, listen to your body some people do well and see results without the pre/post snacks. But a post workout recovery meal is a must! AJ/Ritu, feel free to add to this comment!
I havent had time to write my goals but here are a few:
1) Stick with Paleo (more or less)
2) Eat less, I feel like a pig after seeing how much you guys eat! I think I eat twice what Dustin eats in one day
3) Would like to maintain a certain body fat %, so I would need to loose 5-7 lbs to get there.
4) Cut my sugar intake, I’m a sugar addict and I would really love to loose this addiction
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