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1. Eat whole, natural, fresh foods; avoid highly processed and high-glycemic-load foods.
2. Consume a diet high in fruits, vegetables, nuts, and berries and low in refined grains and sugars. Nutrient-dense, low-glycemic-load fruits and vegetables such as berries, plums, citrus, apples, cantaloupe, spinach, tomatoes, broccoli, cauliflower, and avocados are best.
3. Increase consumption of omega-3 fatty acids from fish, fish oil, and plant sources.
4. Avoid trans-fats entirely, and limit intake of saturated fats. This means eliminating fried foods, hard margarine, commercial baked goods, and most packaged and processed snack foods. Substitute monounsaturated and polyunsaturated fats for saturated fats
5. Increase consumption of lean protein, such as skinless poultry, fish, and game meats and lean cuts of red meat. Cuts with the words round or loin in the name usually are lean. Avoid high-fat dairy and fatty, salty processed meats such as bacon, sausage, and deli meats
6. Incorporate olive oil and/or non–trans-fatty acid canola oil into the diet.
7. Drink water.
8. Participate in daily exercise from various activities, incorporating aerobic, strength training and stretching exercises. Outdoor activities are ideal!
Becoming a 21st-Century Hunter-Gatherer, Mayo Clin Proc, January 2004, Vol 79
Dennis gets some "Paleolithic" exercise!
Workout of the Day
Four rounds for time:
30 Box Jumps "20
30 Push-Ups
30 Kettlebell Swings 1.5 pood
30 Pull-Ups
30 Wall Ball #20
PALEO RECIPE
Mushroom Chicken
2 chicken breast
2 cups mushroom, sliced
1 onion, chopped
1 cup celery, chopped
1 cup carrot. chopped
1/2 cup parsley, chopped
2 garlic cloves, minced
2 tomatoes, chopped
Cook chicken on skillet in olive oil for 3-5 minutes, transfer to plate. Sauté mushroom, onion, carrot, celery, parsley garlic in olive oil until brown. Top chicken breast with sauted vegetables.
"Hockey is a sport for white men. Basketball is a sport for black men. Golf is a sport for white men dressed like black pimps."-Tiger Woods