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Lebron James: Paleo Diet

Lebron James Paleo

Lebron James: Paleo Diet

Lebron James is Paleo! Recent pictures from August ’14 show a trimmed down Lebron James. With his 3oth birthday coming up in December, King James understands the importance of diet and longevity in the NBA. Numerous NBA players past & present have used Paleo to increase the duration and effectiveness of their playing careers. Ray Allen turned James onto Paleo after Allen turned Paleo last summer and saw immediate impacts to his physique, performance, and recovery. In my early twenties, I used to have severely inflamed knees after playing basketball. Now, approaching forty my knees never bother me after two hours of basketball multiple times per week.

The growing list of NBA Paleo dieters includes Lebron James, Ray Allen, Kobe Bryant, Steve Nash, Grant Hill, Dwight Howard, Derrick Rose, Blake Griffin, Tim Duncan, Chris Kaman, Luis Scola, Manu Ginobili, and Dwayne Wade. Lebron James is arguably the top athlete in the world and a very smart business man. It would be nonsensical to think he would be taking up a lifestyle that was dangerous to his health. Is it a possibility that a growing majority of the top trainers and sports medicine doctors at James’ disposal approve of the Paleo Diet? Tides are changing rapidly. The explosive trend in Paleo awareness will continue as professional athletes and Hollywood A-listers all turn to the Paleo Diet.

Debunked: High Protein Diets Linked To Cancer, Heart Disease, Diabetes, and Early Death

high protein diets dangerous

Debunked: Paleo Diet Dangerous

There was a flutter of news headlines and emails today about a new study conducted by researchers at the University of Southern California’s Davis School of Gerontology.  Articles related to the study state that high protein intake is detrimental and is as dangerous to health as smoking cigarettes.   The study associates increased protein intake to heart disease, cancer, and diabetes.  Some of the articles warn Paleo Diet followers to reconsider their protein intake.  One news source is linked below:

High-Protein Diets In Midlife Linked To High Risk Of Premature Death, Study Says

Scary Paleo Diet headlines from today
High protein diet quadruples cancer risk: Paleo-style diet compared to smoking
High-protein diet ‘as bad as smoking 20 cigarettes a day’
High-Protein Diet Linked with Cancer, Early Death
Low-carb diet may make you unhealthy, shorten your life: study

If I was new to Paleo and considering following the Paleo Diet, I wouldn’t be after reading those headlines.  Is Paleo is going to kill me?  Steer clear!

The first things that jump out about the articles
1. Milk and cheese intake are included with meat as animal protein
2. Quality of protein is not taken into consideration (ie grassfed, pastured, organic)
3. No mention of carbohydrate intake anywhere in the articles
4. What does “High Protein” mean exactly?

From Study
On average, subjects consumed 1,823 calories, of which the majority came from carbohydrates (51%), followed by fat (33%) and protein (16%), with most of it (11%) derived from animal protein. The percent of calorie intake from protein was used to categorize subjects into a high protein group (20% or more of calories from proteins), a moderate protein group (10%–19% of calories from proteins), and a low protein group (less than 10% of calories from proteins).

From Wikipedia
The typical American diet is about 50% carbohydrate, 15% protein, and 35% fat.

Reading the study and deducing from above, the subjects of the study were ages 50-65 and were on a standard unhealthy Western Diet or “Standard American Diet” (S.A.D.).  Subjects that ate more meat, milk, & cheese died from heart attacks and cancer more often.  Subjects that ate less meat, milk, & cheese died less often.  Anything mind blowing here that we didn’t know before?

It was fun to see how the various news sources spun and sensationalized the study findings.  The real article title should be “Standard Western Diets Cause Heart Attacks and Cancer”.

Link to actual study
High Protein Diets Linked To Cancer, Heart Disease, Diabetes, and Early Death

 

The Easy Beginner’s Guide For The Paleo Diet

easy beginners guide to the paleo diet

What Is The Paleo Diet?

Dr. Loren Cordain coined the term Paleo Diet.  In short, he states we should eat a similar diet to prehistoric man or hunter gatherers.  Do you picture hunter gatherers as overweight couch potatoes or lean mean hunting machines?  The latter.  Did they eat plenty of animal fat?  Yes. Did they do cardio an hour a day every day?  No.  Did they have a high incidence of heart disease?  No.  But wait, high fat intake and lack of cardio is the cause of heart attacks, right? No. He offers some very persuasive evidence and research behind his thinking.  Without reading his book “The Paleo Diet” you would think the paleo diet is a marketing gimmick, crazy nonsense, or a fad diet presented from some quack.  But after reading Dr. Cordain’s material the paleo diet makes perfect sense.  Trust me, I’m not an easy person to pitch a diet to.  The introduction of processed food has led to the health concerns of the modern world.  If you’re open minded, curious, and willing to learn you will be hooked.  It will change your life, guaranteed!

 

How To Start The Paleo Diet?

Make the choice to make a change.  Make a 30 day commitment to cleanse your body and change your life.  If after the first 30 days on the paleo diet you are not completely satisfied with how you feel and look, then feel free to return to your previous unhealthy habits.  That’s the infomercial pitch.  The first two weeks are the most difficult.  You are changing a lifetime of habitual thinking, patterned eating, and wasteful exercise.  Messages that have been ingrained in your brain since you were a kid are about to be rewritten.  The processed foods you have been eating your entire life are extremely addicting and kicking the habit is very difficult.  This is a dramatic lifestyle change.  Give yourself a pat on the back for taking the first step in starting the Paleo Diet.

 

What Foods Should I Eat On The Paleo Diet And What Foods Should I Avoid On The Paleo Diet?

The Paleo Diet Grocery Shopping List

Pasture Raised MeatsFruitsVegetablesNuts
Grass fed beef or Grass finished beefAvocadoAsparagusAlmonds
Pastured chickenTomatoBroccoliMacadamia nuts
Pastured porkRaspberryCabbageBrazil nuts
Pastured lambBlackberryCauliflowerCashews
Pastured goatApplesCucumberPistachios
Buffalo meatCantaloupeLettucePecans
VenisonPapayaKaleWalnuts
RabbitBlueberriesSquashChestnuts
TurkeyStrawberryPeppers
HoneydewCelery
ApricotsCarrots
PeachesBeets
NectarinesSpinach
GrapefruitBrussel Sprouts
LemonsMushrooms
LimesOlives
CranberryOnions
CherriesHerbs & Spices
Pears
Kiwi

The Paleo Diet Grocery Shopping List Continued...

SeafoodHealthy FatsOtherDrinks
SalmonCoconut oilDark chocolateWater
CatfishOlive oilEggsTea
GrouperAvocado oilCoconut
TilapiaMacadamia oilCoconut milk
TroutWalnut oilUncured bacon
BassTallow
Red SnapperLard
ShrimpGrass fed ghee
Scallops
Octopus
Crab
Lobster
Mussels
Oysters
Clams

What Foods To Avoid On The Paleo Diet

GrainsRefined oilsDairyLegumes
FlourVegetable oilMilkPeanuts
CerealCanola oilYogurtLentils
OatsCorn oilCheeseChickpeas
PastaSunflower oilIce creamPeas
RiceSeed oilsPuddingSoybeans
BreadCreamerAll beans
Corn

What Food To Avoid On The Paleo Diet Continued...

Other
Potatoes
Starchy vegetables
Sweets
Candy
Sugar
Artificial sweetener
Juice
Soda pop
Beer

Paleofy The Fridge And Cupboards

Clean out your fridge and cupboards by getting rid of everything processed including but not limited to soft drinks, juice, sweets, bread, pasta, beans, and dairy products (not the eggs).

Track Your Calories (optional)

Tracking calories isn’t a necessity for paleo but here is why I recommend it for the first 30 days of the paleo diet (30 day paleo plan).  One reason and one reason only.  Awareness and education about food.  The average person isn’t tracking their daily caloric intake and has no clue about how many calories they are typically taking in on an average day.  For the paleo diet, caloric measurement doesn’t really matter, but tracking calories provides you with continued education about food that you may not have known much about before.  I suggest you do it for the first 30 days of the paleo diet (30 day paleo plan), then drop it.  MyFitnessPal is an excellent free calorie counter and diet and exercise journal.  They have an online site and IOS and Android app available.  Consider it another tool in the tool-belt.

Start Cooking Your Meals

Bottom line, you have to start cooking your own food.  Cook a couple times a week in large quantities.  You can eat the meals in the same week or freeze the extras for another week.  Fast food is not an option for the Paleo Diet.  Buy good food, prepare good food, and eat good food.

What Type Of Exercise Should I Do On The Paleo Diet?

Stick with basic movements and exercises:
Pushups, pullups, bench press, lunges, squats, dead lifts, shoulder press, rows, burpees, kettle ball swings, dips, sprints, walking, bear crawls, crab walks

Avoid chronic daily cardio routines.

How Much Sleep Should I Get On The Paleo Diet?

Try to get at least 8 hours of sleep.  Your body needs the rest and is essential for recovery, proper mental state, and weight loss.

Do I Need Supplements On The Paleo Diet?

Fish oil
Vitamin D
Homemade Probiotics

Go See You Doctor

Schedule an appointment to get a checkup, a blood test, and discuss the paleo diet with your doctor just for kicks.  Chances are your doctor will disapprove of the Paleo Diet.  Get a baseline set of blood work which you can use to track changes down the road.

Continue To Read About The Paleo Diet

Use this easy beginner’s guide for the paleo diet as a starting point.   It is in no way comprehensive.  I’ll continue to post articles delving into greater detail about many of the topics found in this beginner’s guide to the paleo diet.  I encourage you to read not only about the benefits of paleo diet but also opposing viewpoints.  It’s always a good idea to get a contrasting opinion and test your real life experience with paleo against that contrasting viewpoint.  For me, the paleo diet has always come out on top and is why the paleo diet is most beneficial lifestyle change you can make for your health.