A One page Guide to the “Whys”

Nutrition Seminar: Basics
Based on work by Monique Ames, CrossFit Evolution
(used with permission)

I.   What to eat

A. Meat, poultry, fish, seafood, and eggs

B. Lots of veggies (except potato, corn, beans)

C. Nuts and seeds, olive oil, avocado

D. Some fruit

II.  Why?

A. Normalize insulin levels

1. Heredity and eating too much carbs=insulin resistance

2. Pancreas cannot control amount of insulin secreted

3. Consistently high insulin levels leads to Hyperinsulinism= linked to ALL disease

B. The way we were meant to eat= better health, longevity, performance, etc

1. Brain function – Muscular function – Gastrointestinal function

C. Most important details

1. BCAA (Branched Chain Amino Acids) and glutamine drop cortisol levels (stress hormone)

2. Carnitine causes fat to be used as energy

3. Meat raises metabolism, satisfies appetite, and improves insulin sensitivity

4. Veggies and fruit are loaded vitamins, minerals, antioxidants, and fiber

5. Veggies fill you up and don’t spike your insulin

6. Healthy fats are anti-inflammatory; promote blood flow; essential to health

III. What NOT to eat and WHY

A. Grains: wheat, corn, rice, pasta, bread, oatmeal, cereals

1. High glycemic load= prolonged raised insulin levels

2. Phytates= (tofu, soy, oats, corn, peanuts, beans, grains, rice)

A) anti-nutrient (interferes with absorption of nutrients)

B) we lack the digestive enzymes needed to break it down to make it useful

C) binds with metal ions (calcium, magnesium, zinc)

D) destroy villi in small intestine; unable to absorb nutrients

E) once the gut lining is damaged:

  • large food particles are able to make their way into the blood stream
  • immune system mounts an attack against the foreign, undigested food particles
  • particles may have elements that are similar in structure to
  • body proteins, and thus antibodies are produced that have affinity for one’s own tissues.

3. Lectins = (beans, cereal grains)

A) some viruses use lectins as a free ride to attach to cells

B) excess causes toxicity in body; allergic reactions, immune reactions

4. Opiate-like drug effect (also in dairy)

5. Stimulation of auto-immune diseases:

A) fatigue, lethargy, bouts of pain, rheumatoid arthritis and lupus

B. Legumes: beans, green beans, peas, peanuts

1. Phytates and lectins also

C. Sugar: natural and artificial

1. may spike insulin levels

2. prohibits weight loss

D. Processed Food: deli meats, pre-packaged food

1. additives to extend shelf-life, change colors, enhance texture & taste etc are not adequately tested for long-term safety

2. lots of sugar, salt, starch and poor sources of fat

3. may contribute to the development to cancer, diabetes, heart disease and obesity

E. Dairy

1. Lactose maldigestion or intolerance

2. Milk allergy (including include swelling, itching, bronchospasm, hives, hypotension or shock, abdominal cramps and diarrhea.)

3. Casein intolerance

4. Villous atrophy (similar to effect of glutens)

5. Major source of Exogenous estrogens


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