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Is the Paleo recipe book right for you?

Roast beef and sauteed spinach

As you are on this page, most probably you know or have heard about Paleo diet or Paleo food and chances are that you are thinking about giving Paleo diet a try.Ok,that’s  great.But chances are that you don’t know much about how to cook your food the Paleo way.If you are one of those than Paleo recipe book is simply for you.If you are someone who still don’t know what the heck is this Paleo diet,well Paleo diet is simply the diet used by our Paleolithic ancestors.Its what was used prior to farming and food revolution.If you want to know more about Paleo diet click here. [click to continue…]

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Choosing the right paleo foods

The logic of the paleo diet is based around the idea that our bodies have not changed much genetically since the caveman era. So in saying that, a lot of the food that we eat is modern food that irritates our bodies, causing weight gain and other health problems.

 

In basic terms, what that really means is that we have to get back to nature, back to consuming real food, natural food that comes directly from the earth before the agricultural era. No grains, no beans and legumes, no dairy, no sugar, and definitely no processed, packaged or junky foods!

Sticking to fresh fruits and vegetables, the wide variety of available protein sources like chicken, beef, turkey, game meats, fish and seafood. Eating some nuts and seeds, and including healthy fats in the diet is also what you need to do.

 

 

Do you sometimes sit back and think about the foods that cavemen lived on? I certainly do. Did you know that these foods that cavemen consumed years ago genetically determined what our bodies consider as nutritious today? We refer to this diet our ancestors survived on as the paleo diet. Meals in accordance with this diet are prepared with ingredients our ancestors consumed during the paleolithic period, and consequently our bodies have gotten used to consuming these foods because humans have already been eating it for 1.5 million years. This list includes paleo foods such as lean meat, fish and other seafood, fruits, leafy vegetables, root vegetables and nuts and seeds. If you notice, these foods are natural foods created by nature, not man made,processed foods.

 

As you’ve already guessed, the foods we are told to stay away from while on the paleo diet are man made foods which were created by way of agriculture. Foods along the lines of grains, sugar, some crops, oils and butter like milk and cheese. We are told to stay away from these foods because agriculture was formulated around 10,000 years ago, and for this reason our body hasn’t had a lot of time to get used to eating them. Think about it, why is that we always hear about people having stomach issues with dairy products? You see, dairy was not a key item in the caveman diet because animal domestication wasn’t used yet. So items such as cheese and so forth weren’t available during that time.

 

Below is a list of paleo foods that you are allowed to eat while following the diet. Keep in mind that having knowledge of these foods will reduce the time you have to spend learning and creating recipes.

 

Fruits: There exists no limitations on the amount of fruits you are allowed to consume the paleo diet. Fruits such as apples, blueberries, grapes, grape fruits, mangoes, oranges, watermelons, tangerines, banana, avocado, and basically any other fruits you could think of is acceptable to eat. However, for anybody who is attempting to lose weight on the paleo diet, it is advisable to limit the amount of fruits you consume daily as they naturally contain sugar.

 

Leafy vegetables: Vegetables work as your source of calories and vegetables. It is best to plan your intake based on the amount of energy you expend daily. If you have a very active lifestyle, be sure to consume more calories and carbohydrates so that your body will receive its required amount of energy. Such examples include spinach, lettuce, mustard greens, collard greens, dandelion and a lot more.

 

Root veggies: Your root vegetables are going to be foods like carrots, turnips, artichokes, beets, yams, taters etc. Many individuals get confused about the potatoes. Unfortunately, only sweet potatoes are allowed on the diet, not regular potatoes.

 

Meats: The type of meats you eat consume will be from plant-eating animals and lean meats. Other meats like hot dogs and sausages are to be avoided. Examples of paleo friendly meats are London broils, flank steak, top sirloin steak, pork, chicken breast, turkey breast, and any other game meat. It is wise to trim the fats off your meats. For poultry take off the skin and eat only the white meat.

 

Seafood: Examples of acceptable fish are bass, salmon, cod, tilapia, tuna, trout and practically all forms of seafood are permitted on your paleo diet.

 

Nuts and Seeds: These are likely going to be your snacks while on the caveman diet. These are great because they are delicious to snack on while also providing your body with healthy fats and oil. Examples include almonds, sunflower seeds, macadamia nuts, sesame seeds, cashers, pistachios, walnuts, pecans and a lot more.

 

With these paleo foods list you can spend less time researching and more time enjoying your paleo journey.

 

 

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Paleo food list – tips and tricks

For someone just beginning to research or take a look at the Paleo Diet, you could be very easily mistaken into the idea that this type of diet or nutritional lifestyle is severely limited, boring and hard to follow. Without knowing exactly what foods are allowed and also not allowed, a Paleo beginner has potential to walk away from this diet without even trying, therefore missing out on the many health benefits it can provide.

 

The basic foundation principle of the Paleo is that if those living in the Stone Age did not have access to a certain type of food as a result of agriculture, animal husbandry or other methods then they obviously did not consume it. Furthermore, if the caveman did not eat it, then neither should you! Although that is a very simplistic way to look at it, not all of today’s food and nutrition advances have been bad. There are countless foods and ingredients available these days that are actually beneficial and nutritious. A person successfully living the life of Paleolithic nutrition makes informed choices when it comes to eating and drinking, staying away from processed and refined foods and applying these principles to food available today. It is a cleaner, natural and much more easily digestible menu!

 

A true Paleo follower will only eat strictly from the approved Paleo food lists…

 

However at whatever level you choose to follow this eating plan, all changes toward it will do you good. The elimination or reduction of all processed and sugary, salty foods will make a huge difference in itself but here are some of the core foods to stick to when preparing Paleo meals.

Lean meat is a big part of the Paleo food list and thanks to it being protein packed; this food group promotes optimum growth. Stay away from fatty cuts and processed deli meats and instead choose cuts such as lean beef, flank steak, London broil, lean pork, pork chops, and essentially any lean cut meat. Lean poultry is also encouraged, especially the breast portions. Eggs are also an important and flavorsome part of the food list but due to their potential cholesterol impacts it is best to only consume a maximum of around 6 eggs a week.

 

Those with a keen love for seafood just love the Paleo! An important addition to the Paleo food lists, fish, is surely encouraged along with shellfish and crustaceans. Lobster, prawns, scallops, shrimps! It’s all OK on the Paleo! We discussed not eating fatty meats when it comes to beef and chicken but quite the opposite is the case when it comes to fish. Look to eat a lot of the “fatty”, oily skinned fish as they contain rich omega oils and plenty of the “good” fats! These are the fish varieties that will give you the best bang for your buck! Bass, cod, eel, haddock, halibut, mackerel, red snapper, salmon, striped bass, and tuna are all excellent choices however pretty much any other type of commercially available fish will do nicely.

 

If you love your fresh fruit and vegetables then again you’re in luck as there is a massive variety of those two food groups! Apart from potatoes and other starchy vegetables, just about all vegetables are a winner. Root vegetables are especially good and the likes of mushrooms, beets, broccoli, onions, pumpkin, squash, and celery as well as all types of capsicums or peppers are all good choices.

 

You will not find a fruit that is not on the Paleo food lists! Not only is fruit delicious, healthy and refreshing but there is also so much variety of taste and texture. If it’s a fruit, you have Paleo permission to eat it and don’t forget all the amazing and delicious fruit smoothies you can drink and enjoy especially if you feel you are missing out on those sweet treats!

 

We will now discuss seeds and nuts and the position they hold on the Paleo food list. Not only are they a great snack but they pack a healthy punch and are a great natural energy kick with a low GI rating. And again, there are so many different varieties to choose from! Always resist the temptation to buy or consume salted or artificially flavored nuts as these extras are not only against the Paleo diet but can be extremely unhealthy. Some of the most popular nuts are almonds and cashews but don’t forget chestnuts, macadamia nuts, pecans, pine nuts, and pistachios. On the seed side, choose tasty and energy providing sesame seeds, pumpkin seeds and sunflower seeds.

 

With all the foods that are encouraged, equally important is the elimination of other foods. On the approved Paleo food lists you will find no trace of dairy foods, starchy vegetables cereal grains, legumes, salty foods, soft drinks and confectionery as well as fatty meats.

The more you research the allowed food lists on the Paleo diet the more you will see it is not a limitless, choice less menu. In fact, there is a very large variety of tasty and flavorsome food that will give you everything your body needs without the dramas and health issues associated with today’s food and what it does to the majority of us.

 

Review the approved foods of the Paleo diet and get started today enjoying a cleaner, more natural and healthier nutritional lifestyle. Your body will more than thank you for it!

Always remember that even if you can’t go Full-Paleo, every step you take toward the Paleo diet’s principles and food choices from the Paleo food lists is a step closer to better health and nutrition!

 

 

 

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What is the Paleo Diet?

The genesis of the Paleo or Paleolithic diet can be traced far back in time, probably to a cave somewhere in Africa tens of thousands of years ago. It was started by our primitive forefathers. So, don’t act in surprise when you hear some of its other names, including Stone Age diet, caveman diet, and hunter-gatherer diet. So what is the Paleo diet? It can be best explained as the modern nutritional plan that draws heavy influence from the diet of wild plants as well as animals that our ancestors habitually consumed during the Paleolithic era.

The evolution of the human body started millions of years ago. Compared to that, the agricultural revolution which happened almost 10,000 years ago, is fairly new. This essentially means that our habits of eating grains and other agricultural products is comparatively a recent phenomena if weighed on the vast timeline of human evolution. Therefore, we can safely conclude that we are actually optimized to consume a wide variety of foods than what are accustomed to these days. The profuse amounts of processed and sugary foods that finds a place on our plates today, just were not there when our primitive forefathers were roaming this blue ball in space. They did not have the luxury of going to the supermarket next door and pick processed meat and dairy items. Instead, they were more into running around and throwing their spears at wild animals.

Even though, in the post Agricultural revolution we switched our food habits to eating processed grains, our bodies never actually abandoned the cavemen-roots deeply embedded into our genes. And it does not stop there either; as it turns out, grains probably don’t feel too amused when you eat them. According to pro-Paleo diet experts, grains cause just too many adverse effects on your gut lining and immune system. Long story short – these experts believe that things are likelier to be messy when you start living on grains.

The Paleo diet has a solution to overcome the over dependence on harmful grain products. Apparently, they believe that you should return to your roots and start eating what your forefathers from the primitive age were accustomed to thousands of years ago. Okay, maybe a few extinct animals such as the Sabre tooth tiger will never be there in your dinner menu; but that should not be that big a deal considering the abundance of other options, including fresh vegetables, fruits, eggs, meat and nuts, at your disposal.

The following chart will hopefully help you have a basic idea of what sort of food are usually promoted by Paleo diet.

What to eat                                                   What to avoid
Fruits                                                              Dairy
Vegetables                                                    Grains
Lean Meats                                                   Processed Food & Sugars
Seafood                                                          Legumes
Nuts & Seeds                                                Starches
Healthy Fats                                                 Alcohol

Here’s a list of food items that Paleo diet experts commonly recommend:

● Meat: Only grass fed – avoid grain-fed animals. This is primarily because eating grass-fed animals is believed to have the same adverse effects as those caused by processed grain foods.
● Fish: Wild fish only – toxic materials found in farmed fish can potentially cause some serious health hazards.
● Fowl: Anything that have wings and feathers, including turkeys, hens, ducks, or chicken.
● Omega-3 enriched eggs.
● Vegetables: Eat as much your tummy allows, provided they are not deep fried
● Oil: Natural oils only, including olive oil, coconut oil, avocado and so on.
● Fruits: Fresh fruits only. Limit the consumption of those with natural sugar and high calorie.
● Nuts: Have them in limited amounts.
● Tubers – Sweet potatoes and yams.

Health benefits

For an overwhelming proportion of people out there, the fact that a well directed Paleo diet holds the potential to deliver the desired results is all they would require. If you don’t agree with them, then perhaps you should spend some time studying the established health benefits such as weight loss, enhanced blood lipids, decrease in pain due to a stronger autoimmunity resulting from such diets.

However, there are some people who would simply refuse to take all those promising claims on their face values. They want to know why they should really resort to a paleo diet and how could they benefit from it. Well – for such folks, thankfully there has already been a large number of scientific researches that validates the claims made by pro-Paleo diet health experts.

You don’t need to make a world of change in your food habits after embarking on a Paleo diet. In fact, you will be required to make only a few changes here and there. For example, you will need to foods such as legumes, dairy and grains etc. from your menu. A properly conducted Paleo diet will increase the intake of essential elements such as minerals, antioxidants and vitamin.

Here’s an informative and easy to understand paper authored by Professor Loren Cordain that tells you how to build a modern Paleo diet.

With a very simple shift we not only remove the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants. Here is a great paper from Professor Loren Cordain exploring how to build a modern Paleo diet (http://thepaleodiet.com/wp-content/uploads/2012/04/The-Nutritional-Characteristics-of-a-Contemporary-Diet-Based-Upon-Paleolithic-Food-Groupsabstract4.pdf). The paper is easy to understand and also provides you an in-depth insight to the quantity of protein, fat and carbohydrate elements in the ancestral diet.

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