When speaking about food, one of the most important hormones to understand is insulin. We need insulin. Insulin is a good thing. Secreted by the pancreas, insulin’s primary function is to lower blood glucose, or in other words, to maintain a balance (homeostasis) of blood sugar in the body. In addition, insulin is a storage hormone; after it lowers blood sugar it then delivers it to vital tissue to be stored in fat or used up in muscle. 

When we eat food, particularly foods high in carbohydrates, our insulin levels rise. If our body does not have any use for this excess blood sugar, insulin will deposit it in our fat stores for later use. Remember, our genetics tells us to store fat, to conserve energy, as we never knew when we would have to hunt for another meal. Today, it is far too common for people to overindulge. Over 40% of the US population is either overweight or obese. We consume food when we do not need it, resulting in excess insulin production and increase in stored fat.

During aerobic exercise, our body breaks down fat and turns it into blood glucose, triggering the release of insulin and delivering blood glucose to muscle in order to perform movement. Any exercise, aerobic or anaerobic, promotes insulin sensitivity, and the deposit of blood glucose to muscle in order to improve muscle size and function. A goal of Upstream Nutrition is to control our insulin production. We accomplish this through proper food choice and participation in regular exercise.

Our three Pillars of Nutrition are as follows:

1. Eat real food: The closer your food is to nature the better. Our bodies were designed to assimilate “real” food. Most packaged and processed foods contain ingredients that are harmful and do not support a healthy digestive or immune system.
2. Eat Organic: These days “organic” is often synonymous with “expensive”, but the price for quality food is worth it in terms of your health. Lots of meat is contaminated with pesticides, hormones, and antibiotics. Conventional produce is sprayed with pesticides as well. Even with a healthy immune system, our body cannot defend against the harmful chemicals in non-organic food. Check out www.foodnews.org where you can find a complete list of organic foods that are a must.
3. Protein, Fat, and Carbs: It is important to mix your fuel sources at every meal. As we are “generalist” in our fitness, our body requires many sources of fuel. A typical meal should be divided into thirds:Protein = 1/3        Fat = 1/3      Carbohydrates 1/3. Protein is the building block for muscle and should be sourced from lean organic meats and seafood. Despite what you may think, Fat is a good thing. Fats are the primary fuel source for aerobic and endurance activity and are preferred from monosaturated and polysaturated sources such as avocado, nuts, and coconut oil. Lastly, Carbohydrates are the most easily converted food source into blood glucose, the element that gives us energy to perform any activity. Choose fruit and vegetables sources, with high fiber content, for sustained energy.

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Authors

 

• The Paleo Solution – Robb Wolf, Victory Belt Publishing 2010
• The New York Times best-seller, The Paleo Solution is a simple guide to the nutritional condition of modern man and manner in which to treat it. Wolf, a bio-chemist and Crossfit athlete, gives accurate reasoning behind supporting the Paleo Diet, offering food tips, and listing hundreds of recipes. www.robbwolf.com

 

 

 

• Good Calories, Bad Calories – Gary Taubes, Random House 2007  
• Critically acclaimed author Gary Taubes provides a thorough and scientific look at food, human physiology, and the modern human condition. This book covers national concepts, such as debunking the USDA Food Pyramid, and the individual genetic disposition to nutrition. www.garytaubes.com

 

 

 

• The Paleo Diet for Athletes – Loren Cordain, Rodale Books 2005
• A sequel to his first book The Paleo Diet, Dr. Loren Cordain offers a deeper look into how to harness the philosophy of Paleo eating with the metabolic and caloric demands of athletes or fitness enthusiasts. Many grocery tip and recipes included. www.thepaleodiet.com

 

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Grocery Tips

 

 

• Stay out of the Aisles – No matter what grocery store or supermarket you shop at, Whole Foods, Shaws, Stop&Shop, you will always notice a common trend. Most of the fresh and REALfood exist on the perimeter of the store, where as most preserved food and boxed food remains down the aisles. Not only is it better to eat real food, but food with loads of preservatives are loaded with chemicals and hidden salts. When you eat something with a shelf life of 6 years, it probably can’t be that good for you.
• Don’t shop hungry – The worst time to shop is when you are extremely hungry. It is also the worst time to eat in general. Generally, we will make the worst food choices when we are in a state of extreme hunger. Think of it, when you are super hungry are you most likely to follow a recipe with wholesome ingredients, or just grab something quick and easy? Eating small meals periodically helps avoid this problem.
• Have a plan – Don’t simply go shopping without a game plan. Have a list, and know what items you need. Even better, have a list of dishes you plan to prepare for the week.

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