Should You Go Paleo?

I'm a big fan of exercise. There's nothing quite like the feeling of a good workout. During a normal week, I try to do 4-5 days of cardio and 3 days of weight lifting. Recently, I wanted to give cross-fit a try since the program incorporates both cardio and resistance training. 

After a session, I decided I really liked the workout. I was a little surprised however when I saw the diet the cross-fit gym advocated: The Paleo Diet. Posted on the walls were things like "you're probably allergic to grain" and "avoid dairy". Also written in bold letters were foods that "you should eat". These included primarily meat, poultry, fish, fruits and vegetables.

Image from: http://www.marksdailyapple.com/how-to-succeed-with-the-primal-blueprint/#axzz1wz8D8wju

To me, the Paleo Diet sounds a lot like a revised version of the Atkin's diet (and we all know how that tune goes); emphasis on protein, fruits, vegetables and a view that carbs are the enemy. As I understand on the Paleo Diet, complex carbs like pasta and rice are allowed in moderation for athletes, especially during recovery. But in general, it is a high-protein, high-fat, low-carb diet that promises weight loss and the potential resolution of health problems like heart disease and diabetes.

Apart from the tendency to disordered eating I've witnessed many people experience when trying to eat "low-carb", here's the big problem with the Paleo Diet: it identifies the right problem (obesity in America) with the wrong solution (low-carb dieting). Carbohydrates are the primary source of fuel for our bodies, especially during periods of intense activity (like....say, a cross-fit workout). That said, there is no question America is in the midst of an obesity epidemic. The solution to the problem is simple in theory: eating healthy foods in smaller portions and moving more. The application of this solution is the challenge and involves much more than simple calories in, calories out dogma. Truly becoming healthy involves a commitment from both your mind and your body, and that is no easy task.

Still, it's important for those seeking weight loss or general health to remember that the latest fad diet is usually not the solution to lasting change. A few other problems with the Paleo Diet are the nutrient deficiencies that can occur overtime when restricting dairy and grain products (for example, Calcium, Vitamin D, B Vitamins, fiber and more). For those with health problems like diabetes, the Paleo Diet can increase risk of blood sugar abnormalities due to the lack of carbohydrates. 

So, did I become a cross-fitter? No, but not because I was offended by the diet. I actually really enjoyed the workout, but the price tag just doesn't fit the budget right now. Instead, I do similar workouts at home and stick to a truly well-balanced, healthy diet. 

It looks a little something like this.

What are your thoughts on the Paleo Diet? Have you tried it?

What To Eat When You Weight Train

I love weight training. I love weight training so much I even have a gym at home. Okay, it's for both my husband and I, but seriously....it's in our HOME! It's awesome.

It's not the prettiest thing, but it definitely gets the job done. Especially with a toddler running around keeping me busy all day, it's nice to know I don't have to travel to workout anymore. Sweet relief!

I've always loved to exercise. In high school it was basketball and volleyball. In college it was running and triathlons. Now, it's weight training and running.

Slightly embarrassing, but yes, that's me "squatting".

What you eat can affect your performance. It's a common misconception that you need to eat a ton of protein to gain muscle. I also find that people tend to eat too few (or too many) carbohydrates and focus on nutrition supplements (like protein powder) rather than eating whole foods.

Rule #1: Eat real food....like this:

The good news is that weight lifting recreationally (about 2 times per week for about 30-45 minutes each) doesn't require a major diet change (read: no need to buy protein powder or other nutritional supplements). Instead, eat an overall healthy diet including all food groups like grains, lean protein, low-fat diary, fruits, vegetables and healthy fats. Before AND after your workout, eat a light snack that includes a healthy source of protein and carbohydrate.

Easy, healthy snack! Add some low-fat milk to make it complete.

How about cereal with low-fat milk? Yogurt with fruit and granola? Totally easy, right? Focus on foods you are comfortable with and know your body tolerates. For example, avoid foods that are too spicy or acidic.
I like to have my pre-workout snack about an hour before a workout to allow for digestion.

Some of my favorite snacks before or after a workout are:

• 1/2 cup greek yogurt, handful of berries, 1/3 cup granola
• 1/2 turkey sandwich
• 3/4 cup dry cereal, 1 cup low-fat milk
• 1 string cheese, handful of crackers

What To Eat When You Workout

This month has been a busy one. We're making plans to move, change jobs and accomplish all the business that goes along with that. Even though our schedule has been hectic, I try to make time to exercise at least 5 days each week because it helps clear my head. I also feel like it helps me deal with stress better, which is beneficial for me AND my family!

To workout well, it's important to eat well. I like to have a light snack before and after exercise to keep my energy levels up and help muscles recover. If you're the type of person who likes to workout early in the morning (and I am not), try to eat before exercising even though you may not feel like eating.
Since our body primarily uses carbohydrates to fuel exercise, aim to eat a snack that is high in carbohydrates, moderate in protein and low in fat.

This month, I did a 10k with a few friends and - much to my surprise - ran my best time yet. I credit training and a good pre-run snack of 1 banana, 1 cup of low-fat milk (which came in my tall latte) and a little caffeine about an hour before the run. It was a healthy, high-carb snack that didn't fill me up too much but gave me enough energy to cross the finish line strong.......and manage to win a nice prize! In fact, all of us did. See our happy faces?

Here are a few of my favorite go-to snacks that are perfect before a work out: 

1. Banana and 1 cup of low-fat or fat-free milk
2. 1 cup of low-fat yogurt with 1/4 cup granola
3. 1 slice 100% whole wheat toast and 1 tsp peanut butter
4. 1 medium apple and 1 oz reduced-fat mozzarella cheese

After a workout - and especially after resistance training - it's helpful to include a bit more protein to help muscles recover. Here are some some examples:

1. 1/2 cup cottage cheese with 1/2 cup diced pineapple on top
2. 1 cup chocolate milk and a handful of pretzels
3. 1 hard boiled egg and a handful of crackers

For more information about what to eat to fuel exercise, click here.