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CrossFit & Paleo

Por CrossFitSingularBox | En Nutrición | El 10 de diciembre de 2013

 

BZIXBnoCUAE9UZ1.png-largeEn esta sección de nutrición el objetivo va a ser ofreceros la mayor información posible para que podáis elegir libremente vuestra alimentación. Pero que sepáis que sea cual sea vuestra elección, esta tendrá una consecuencia sobre vuestra salud y calidad de vida. Este mes quiero dar a conocer o en algunos casos, ampliar la información, sobre la dita PALEO. Crossfit y la DIETA PALEO van de la mano, porque comparten una filosofía . La doctoral L.Cordain la define como:

 

The Paleo Diet is based upon eating wholesome, contemporary foods from the food groups our hunter-gatherer ancestors would have thrived on during the Paleolithic era, the time period from about 2.6 million years ago to the beginning of the agricultural revolution, about 10,000 years ago.

 

BZcVQRUIUAEr02b.jpg-largeComo ya te puedes imaginar ha recibido cantidad de criticas, al igual que cualquier otra dieta, sin embargo, creo que sería interesante resaltar las virtudes de esta dieta. La dieta Paleo recomienda comer carne y pescado fresco asegurando que los animales han vivido en libertad y han comido según su propia voluntad, verduras y frutas sin fertilizantes ni pesticidas y de temporada, y además, recomienda evitar aquellos productos procesados  que contienen estabilizantes, antiespumantes, aromatizantes, fertilizantes….  los que poco a poco se ha demostrando tienen un efecto perjudicial para nuestra salud…adiós a cereales y legumbres, ver aquí más. Sin embargo, no por esto es una dieta baja en carbohidratos, pero la  contribución de carbohidratos a la dieta proviene de verduras, hortalizas, frutas y frutos secos, no de cereales refinados.

 

Esta dieta se formulo debido a la creencia de que el ser humano ha necesitado miles de años para adaptarse a su entorno, por lo que era difícil pensar que el organismo se hubiera adaptado para este ritmo de vida y alimentación en solo 200 años. Esto ha derivado en la aparición de diferentes enfermedades en la civilización, enfermedades cardiovasculares, diabetes, enfermedad obstructiva de los pulmones, numerosos tipos de cáncer, hipertensión, enfermedades autoinmunes… Curiosamente este tipo de dieta es continuamente prescrita por médicos y nutricionistas para la reducción de peso que deriva en alguna de las citadas enferemedades, o para controlar algunas otras (esquizofrenia, acné, artritis…).

 

La dieta Paleo se diferencia porque es mejor definida como un estilo de vida, en el que hay una preocupación por buscar los alimentos más naturales, y por una vida activa, libre de químicos y de otras influencias del mundo moderno, que no han aportado otra cosa más que aumentar el riesgo de enfermedades y empeoramiento de la calidad de vida.

 

+ EJERCICIO, – STRESS, NO FUMAR

 

1456584_280823285375820_879126953_nComo ejemplo en el post anterior quise mostrar que si nosotros somos lo que comemos, los alimentos que componen nuestra dieta también son lo que han comido, es decir, que el proceso por el que haya sido elaborado, influirá en la calidad de sus nutrientes, y consecuentemente en el bien o mal que puedan hacer a nuestra salud. Ver video pinchando en la imagen.

 

 

Para ser PALEOs tendríamos que consumir más carne y pescado, sin preocuparnos de las grasas saturadas, las cuales NO son las culpables de las enfermedades cardiovasculares, click aquí. El aumento de la ingesta de proteínas tampoco supondría un problemas para la salud, ver aquí. No consumir cereales ni legumbres, y en cambio obtener todos nuestro aporte de carbohidratos de verduras, hortalizas, frutos secos y frutas silvestres. Añadir la cantidad de fruta según nuestro nivel de actividad. Obtener tu cantidad de vitaminas y minerales de fuentes naturales no de fuentes artificiales, ver aquí. Si lo piensas puedes encontrar muchas combinaciones y más en una cultura mediterránea.  El estilo de vida activo ya lo llevas perteneciendo a la comunidad Crossfit.

 

 

 

Me gustaría proponer algo que poco a poco ya hemos empezado a hacer en esta pequeña comunidad de CrossFit, y es compartir recetas saludables para estas navidades. Valen tanto platos principales, entrantes, postres, bebidas, cocteles. Pienso que tod@s nos podemos beneficiar de las habilidades culinarias de la gente del BOX. Nuestro compañero Carlos ha sido el primero en compartir con nosotros.

 

NUTELLA PALEO,

 

Ingredientes: Avellana, mantequilla clarificada o ghee, cacao en polvo y miel/stevia.

Preparación: Mezclar todo en un recipiente y se bate hasta que quede una masa.

 

… y he encontrado una muy buena alternativa de magdalenas por internet.

 

MAGDALENA DE CACAO (by megustaesarbien.com)

 

Ingredientes para 1 magdalena:

1 huevo mediano

2 cucharadas de harina de almendra (almendra molida)

1 cucharada líquida de mantequilla, ghee o aceite de coco

1 cucharadita de cacao en polvo

1 cucharada de café

1 cucharadita de canela

Preparación: Bate hasta hacer una pasta homogénea y prepara el molde mientras reposa la mezcla (mientras hidrata la fibra de la almendra). Calienta un minuto al microondas

 

….

 

 

References:

Melvin Konner. 2010: Paleolithic Nutrition. Nutrition in Clinical Practice Volume 25 Number 6 December 2010 594-602 American Society for Parenteral and Enteral Nutrition

 

Cordain L, Eaton SB, Miller JB, Mann N, Hill K. 2002. The paradoxical nature of hunter-gatherer diets: meat-based, yet non-atherogenic.. Eur J Clin Nutr;56 Suppl 1:S42-52.

 

Remko S. Kuipers, Martine F. Luxwolda, D. A. Janneke Dijck­Brouwer, S. Boyd Eaton, Michael A. Crawford, Loren Cordain and Frits A. J. Muskiet (2010). Estimated macronutrient and fatty acid intakes from an East African Paleolithic diet. British Journal of Nutrition, 104, pp 1666­1687

 

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