Pro Performance Fact: Recovering from an injury needs proper nutrition
We understand how important nutrition is to keeping our patients healthy and strong. Unless you are training for a specific long-distance event, we recommend following the guidelines of the Paleo aka Caveman Diet to anyone who is trying to eat healthily!
11 rules of the Paleo diet
- The Paleo diet should be high in fat, moderate in animal protein and low to moderate in carbohydrates. Calorie counting is not encouraged, neither is portion control.
- Eat unlimited amounts of saturated fats like coconut oil and butter or clarified butter. Beef tallow, lard and duck fat are also good, but only if they come from healthy and well-treated animals. Beef or lamb tallow is a better choice than lamb or duck fat. Olive, avocado and macadamia oil are also good fats to use in salads and to drizzle over food, but not for cooking.
- Eat generous amounts of animal protein. This includes red meat, poultry, pork, eggs, organs (liver, kidney, heart…), wild caught fish and shellfish. Don’t be scared to eat the fatty cuts and all meals with proteins should contain fat as well.
- Eat good amounts of fresh or frozen vegetables either cooked or raw and served with fat. Starchy vegetables like sweet potatoes and yams are also great as a source of non-toxic carbohydrates.
- Eat low to moderate amounts of fruits and nuts. Try to eat mostly fruits low in sugar and high in antioxidants like berries as well as nuts high in omega-3, low in omega-6 and low in total polyunsaturated fat like macadamia nuts. Consider cutting off fruits and nuts altogether if you have an autoimmune disease, digestive problem or are trying to lose weight faster.
- Preferably choose pasture-raised and grass-fed meat coming from a local, environmentally conscious farms. If not possible, choose lean cuts of meat and supplement your fat with coconut oil, butter or clarified butter. Also preferably choose organic, local and/or seasonal fruits and vegetables.
- Cut out all cereal grains and legumes from your diet. This includes, but is not limited to, wheat, rye, barley, oats, corn, brown rice, soy, peanuts, kidney beans, pinto beans, navy beans and black eyed peas.
- Cut out all vegetable, hydrogenated and partly-hydrogenated oils including, but not limited to, margarines, soybean oil, corn oil, crisco, peanut oil, canola oil, safflower oil and sunflower oil. Olive oil and avocado oil are fine, but don’t cook with them, use them in salad dressings and to drizzle over prepared food.
- Eliminate sugar, soft drinks, all packaged products and juices (including fruit juices). As a rule of thumb, if it’s in a box, don’t eat it. At the grocery store, visit only the meat, fish and produce sections.
- Eliminate dairy products other than butter and maybe heavy cream. You don’t need dairy, but if you can’t live without, read this article and consider raw, full-fat and/or fermented dairy.
- Get outdoors, in the sun, have fun, laugh, smile, relax, discover, travel, learn and enjoy life!