Eating Paleo

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Eating Paleo

What Is Paleo?

• Many plants are inedible, in their raw state contain toxins
• 10,000 years ago discovered that cooking these foods makes them edible
  • Wheat, corn, barley, rice, sorghum, millet, oats, potatoes
• Enabled us to more easily transport and store food
• Allowed us to specialize in other fields since we didn't need to hunt, gather
• Grains, Beans, Potatoes (GBP) have several things in common
  • They are all toxic when raw
  • Cooking destroys most of these toxins
  • All high in carbs, once cooked, rapidly digestible and sugar spikes
  • Very poor sources of vitamins, minerals, antioxidants and phytosterols
• Don't eat these things
• Eat those things which provide nutrients and lack toxins (Paleolithic Era)
  • Meats, nuts, fish, vegetables, fruits
• Don't eat from the Neolithic Era
  • Grains, dairy, beans/legumes, potatoes, sugar, fake foods, peanuts
• Supplements should not be taken, except Vitamin D (we don't live outside)
• Food should be eaten when hungry, not at set times in the day
• Drink water, limit coffee and alcohol

Recommended Reading

• The Paleo Diet for Athletes
• The Paleo Solution: The Original Human Diet
• In Defense of Food: An Eater's Manifesto

What Should I Eat?

In general, you want to eat organic, non-processed foods that existed in the Neolithic Era. This usually includes lean meats, fruits, vegetables, and nuts.

Meats

Eat as much meat as you want for breakfast, lunch, and dinner. Feel free to broil, bake, roast, sauté. Do not deep fry.

Lean Beef

• Flank Steak
• Top Sirloin Steak
• Extra lean hamburger (7% fat or less)
• London broil
• Chuck Steak

Lean pork (trimmed of visible fat)

• Pork loin
• Pork Chops

Lean poultry (white meat, skin removed)

• Chicken breast
• Turkey breast
• Game hen breasts

Eggs (limit to 6 per week)

• Chicken (enriched omega 3 variety)
• Duck
• Goose

Other meats

• Rabbit meat (any cut)
• Goat meat (any cut)

Vegetables And Fruits

Ideally, eat fruits and veggies with every meal, along with moderate amount of nuts, avocados, seeds, and healthy oils (flaxseed, canola, olive oil, and mustard seed). High carb, starchy tubers are not ideal. These include potatoes, sweet potatoes, and yams. Dry fruit is also not ideal.

Fruits

• Apple
• Cranberries
• Apricot
• Figs
• Avocado
• Gooseberries
• Banana
• Grapefruit
• Blackberries
• Grapes
• Blueberries
• Guava
• Boysenberries
• Honeydew Melon
• Cantaloupe
• Kiwi
• Carambola
• Lemon
• Cassava Melon
• Lime
• Cherimoya
• Lychee
• Cherries
• Mango
• Nectarine
• Pomegranate
• Orange
• Raspberries
• Papaya
• Rhubarb
• Passion
• Fruit
• Star Fruit
• Peaches
• Strawberries
• Pears
• Tangerine
• Persimmon
• Watermelon
• Pineapple

Vegetables

• Artichoke
• Mushrooms
• Asparagus
• Mustard
• Greens
• Beet Greens
• Onions
• Beets
• Parsley
• Parsnip
• Broccoli
• Peppers (all kinds)
• Brussels Sprouts
• Pumpkin
• Cabbage
• Purslane
• Carrots
• Radish
• Cauliflower
• Rutabaga
• Celery
• Seaweed
• Collards
• Spinach
• Cucumber
• Squash (all kinds)
• Dandelion
• Swiss Chard
• Eggplant
• Tomatillos
• Endive
• Tomato
• Green Onions
• Turnip Greens
• Kale
• Turnips
• Kohlrabi
• Watercress
• Lettuce

Nuts And Seeds

If you are actively losing weight, you should eat no more than 4 ounces of nuts and seeds a day. Walnuts are the best as they have the most omega 3 ratio.

• Almonds
• Pine Nuts
• Brazil Nuts
• Pistachios (unsalted)
• Cashews
• Pumpkin Seeds
• Chestnuts
• Sesame Seeds
• Hazelnuts
• Sunflower Seeds
• Macadamia Nuts
• Walnuts
• Pecans

What Foods Should I Avoid?

Dairy

• All processed foods made with any dairy products
• Butter
• Cheese
• Cream
• Nonfat dairy creamer
• Skim milk
• Dairy spreads
• Powdered Milk
• Frozen yogurt
• Ice Milk
• Low-fat Milk
• Ice cream
• Whole milk
• Yogurt

Cereal Grains

Barley

• Barley soup
• Barley bread

Corn

• Corn on the cob
• Corn tortillas
• Corn chips
• Cornstarch
• Corn syrup

Oats

• Steel-cut oats
• Rolled oats

Rice

• Brown rice
• White rice
• Top ramen
• Rice noodles
• Basmati rice
• Rice cakes
• Rice flour

Rye

• Rye bread
• Rye crackers

Wheat

• Bread
• Rolls
• Muffins
• Noodles
• Crackers
• Cookies
• Cake
• Doughnuts
• Pancakes
• Waffles
• Pasta
• Spaghetti
• Lasagna
• Wheat tortillas
• Pizza
• Pita bread
• Flat bread

Cereal Grainlike Seeds

• Amaranth
• Buckwheat
• Quinoa

Legumes (Beans)

• Adzuki beans
• Black beans
• Broad beans
• Fava beans
• Field beans
• Garbanzo beans
• Horse beans
• Kidney beans
• Lima beans
• Mung beans
• Navy beans
• Pinto beans
• Red beans
• String beans
• White beans
• Black-eyed peas
• Chickpeas Peanuts Lentils Snowpeas
• Peas Sugar snap peas Peanut butter Miso
• Soybeans & all soybean products, including tofu

Starchy Vegetables

• Starchy tubers
• Sweet potatoes
• Cassava root
• Yams
• Tapioca pudding
• Manioc
• Potatoes & all potato products (French fries, potato chips, etc.)

Salt-Containing Foods

• Bacon
• Processed Meats
• Pork rinds
• Cheese
• Salami
• Deli Meats
• Frankfurters
• Ham
• Hot Dogs
• Ketchup
• Pickled foods
• Olives
• Salted nuts
• Salted spices
• Sausages
• Smoked, dried, & salted fish & meat
• Virtually all canned meats & fish (unless you soak & drain them)

Fatty Meats

• Bacon
• Fatty beef roasts
• Beef ribs
• Chicken & turkey legs
• Fatty cuts of beef
• Fatty ground beef
• Chicken & turkey skin
• Fatty pork chops
• Fatty pork roasts
• Lamb chops
• Lamb roasts
• Leg of lamb
• Pork ribs
• Pork sausage
• T-bone steaks
• Chicken & turkey thighs & wings

Sweets

• Candy
• Honey
• Sugars
• All sugary soft drinks