Paleo Food List
There are a lot of books and websites with regard to the Paleo Diet. Our standards include and exclude certain foods due to the fact that we are all athletes and can use certain foods for recovery and energy. All meats are recommended to be grass-fed and “all organic” but we understand this may be unrealistic for a lot of you. Whole foods sells organic meats and other organic foods. We encourage you to shop there, but you will be penalized if you cannot. Be really careful when choosing mayonnaise and salad dressings. Soybean oil is the main ingredient in most, try to avoid products primarily made with soybean or vegetable oil and look for canola, olive, or flaxseed oil instead.
- Lean beef (trimmed of visible fat)
- Beef Jerky (check label for added sugar)
- Flank steak o Top sirloin steak
- Extra-lean hamburger o Lean veal
- Lean prok trimmed of visible fat
- Lean pork (trimmed of visible fat)
- Pork loin
- Pork chop
- Lean poultry
- Chicken breast
- Turkey breast
- Red snapper
- Striped bass
- Honeydew melon
- Limeo Nectarine
- Passion fruit
- Star fruit
Fruit in Moderation
- Fig o Guava
- Bell peppers
- Brussels sprouts
- Green onion
- Mustard greens
- Peppers (all kinds)
- Squash (all kinds)
- Tomato (actually a fruit, but most people think of it as a vegetable)
- Turnip greens
Nuts and Seeds
- Brazil nuts
- Hazelnuts (filberts)
- Macadamia nuts
- Pine nuts
- Pistachios (unsalted)
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Whey protein powder
- Olive oil
- Coconut oil
- Seltzer water
- Coconut water
Not Considered Cheats Unless in Excess
- Chicken wings
- Canola oil
- Flaxseed oil
- All processed foods made with any dairy products
- Butter o Cheese o Cream o Dairy spreads
- Frozen Yogurt
- Ice cream
- Nonfat dairy creamer
- Yogurt ***We are reducing the amount of points deducted for plain non-fat Greek yogurt. You may deduct 3 points rather than the full 5 because of the high protein content. If there is added sugar subtract 5 points.***
- Barley (Soup, bread, and all processed foods made with barley
- Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
- Oats (steel-cut oats, rolled oats, and all processed foods made with oats) *Subtract 3 instead of 5 for plain oatmeal.
- Rice (brown rice, white rice, top ramen, rice noodles, basmati rice, rice cakes, raicebas mati rice, rice cakes, rice flour (all processed foods made with rice)
- Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
- Wild Rice
Cereal Grain Like Seeds
- All beans (adzuki beans, black beans broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
- Black-eyed peas
- Peanut Butter
- Sugar snap peas
- Soybeans and all soybean products
Soft Drinks & Fruit Juices
- All sugary soft drinks and diet beverages
- Vitamin water
- Diet Coke
- Diet Coke
- Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glycemic index)
- White wine
- Sweet and low
- Splenda o Equal *Subtract 2 points per packet when using
- Processed salad dressings
- BBQ sauce
- Mustard (unless just mustard seeds and vinegar; check the label)
- Miracle whip
- Anything made with soybean oil
- Anything made with high fructose corn syrup
- Anything with added sugar
Make sure you get your +2 every day! The two key components in fish oil are the omega-3s called EPA and DHA. A simplified way to think of them is EPA benefits your body, and DHA benefits your mind.
- “Treats your -itis” – If you have an “-itis” that’s inflammation or swelling. Fish oil helps regulate that inflammation response as an anti-inflammatory. Your work hard during the WOD and you want to get back at it again tomorrow, but you will have stiff joints and muscles (natural inflammation response) from time to time. Omega-3’s are what keep it under control.
- “Gets the blood flowing” – It makes the blood platelets less sticky and softens the walls of your arteries. Your blood goes from “passing through a steel pipe” to being “massaged through your body”. Fish Oil also has been shown to help bring down your blood pressure and cholesterol. **Consult your physician about taking fish oil if you’re taking a prescription blood-thinner**
- “Take a deep breath” – Conditions like asthma and bronchitis (swelling) can feel like your breathing like a stirring-straw due to the inflammation from poor habits and maybe a lack of omega-3 in the diet. For those without such conditions, we can still benefit from omega-3s. Since cardiovascular health is measured by your body’s ability to transport oxygen (from the lungs through the blood), you can see how this is all tying together. So yes, fish oil can help your Fran time!
- “Get your head right” – Fats make up 60% of the brain, and DHA is the primary structural component of brain tissue and play an important role in your neurotransmitters.
- As a low “maintenance dose”, you can start is 1000mg of combine EPA & DHA for every hundred pounds of bodyweight. Recommendations vary because every person is different and everyone’s conditions are different.
- I highly recommend what Robb Wolf and Whole9 have developed called the “Fish Oil Calculator” (http://whole9life.com/fish-oil/).
CAPSULE VS. LIQUID Liquid fish oil is my super-paleo weapon-of-choice for a few reasons:
- Affordability – it costs extra money to put it into that capsule.
- Absorption – with the liquid, you don’t need to digest the capsule THEN break down fish oil.
- Practicality – it usually takes 5 capsules (plus the water to take them) to amount to 1 single teaspoon.
- Capsules would be good if:
- Traveling and you’re not sure if you can keep the fish oil chilled.
- The texture of oil is almost a deal-breaker. We want you to get benefits the way you’ll like them.
Of course, you can’t “fish oil” your way out of a poor diet and poor lifestyle. Get your sleep, get your WOD in, hit Paleo 100%, and fish oil will take all of that hard work even further! Courtesy of Arthur Morgan