I just started the Paleo diet 5 days ago & I wanted to make sure that I am doing it correctly.
Here is a basic day for me so far:
-Ensure breakfast Powder in water - 160z (I will cut this out after I get a routine down)
-Organic Red Grapes
-2 Hard Boiled Eggs
-2 medium tomatoes
-1 Cod Fillet with onions, red pepper, mushrooms, with salt, pepper & garlic powder to taste baked in the oven
-10 boiled brussel sprouts
-cranberries (about 12 oz - I love cranberries!)
-almonds (about 24)
I am keeping track on caloriecount.com & it says that my Potassium & Calcium are too low. It says my Cholesterol is too high.
Any suggestions on how to edit my diet?
By the way, I am 24 5'2 & 108lbs. I am not trying to lose or gain weight. I am just trying to get healthy while also building muscle (I have very little muscle mass)
I just started working out again. I run for 20-25 minutes on teh treadmill varyingm y speed form 3.5-6MPH, then I do the stationary bike for 15-20 minutes. I then do crossfit which is consisted of the following:
Lunges-each leg x 15 repetitions
Jumping Jacks x 50 repetitions
Push Ups x 12 repetitions
Hip Extensions x 20 repetitons
Burpees x 10 repetitions
Squat Jumps x 12 repetitions
Plank x 30 seconds
High Knees x 30 repetitions
Should I be eating more & if so, what should I add/increase?
Thank you so much! Sorry for all the detail, just thought why not have everything laid out :)
I think that you need to up your protein and fat intake and reduce your carbs a bit..that is quite a bit of sugar. Ditch the Insure powder and favor of some real food, greek yogurt if you eat dairy..check out some paleo websites..there are tonnes of recipes. Add some good fat like coconut oil and some fish and shell fish..you are probably not taking in enough calories for that level of exercise. Stop thinking about the normal low fat SAD diet and do lots more reading, Balanced Bites and Fat burning Man and Everyday Paleo are all really good sites
I use cronometer.com, you can customise all the nutrient levels.
You need less calcium on paleo as phytic acid in grains and legumes reduces absorption. Also when you're eating less carbohydrates you need less potassium and more sodium. Does it say how much of those nutrients you're actually getting not just that they're low?
Instead of Ensure, if you want to make a breakfast drink, boil some water, add 2 eggs to a blender (make sure that they are pastured organic eggs, I get mine from a farm), add the boiling water, some raw butter, some coconut oil, I add cinnamon and vanilla bean to mine, and a little stevia. Make sure to pulse blender at first since the water is hot, and hold on tight to the top. Blend for a minute or two. It is delicious, even if it doesn't sound it. Or you could just go with eggs and bacon or an omelette.