The Paleo Lifestyle:Paleo 101By: Laura RupsisMom Gone PaleoLicensed Health Coach.

Simply stated:

According to Robb Wolf, Author of The Paleo Solution

“The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.”

According to Mark SissonAuthor of The Primal Blue

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“Our ancestors evolved over millions of years under certain environmental conditions. These conditions (the foods they ate, the amount of sun they got, the sort of movement that was required of them to survive, etc.) shaped their genome. While the world has changed in innumerable ways in the last 10,000 years (for better and worse), the human genome has changed very little and thus only thrives under similar conditions. Simply put, if you want a good future you better listen to the past.”

According to Loren Cordain.Author of the Paleo Diet

“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. These foods include fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry, and game meat, if you can get it), fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils (olive, coconut, avocado, macadamia, walnut and flaxseed). Dairy products, cereal grains, legumes, refined sugars and processed foods were not part of our ancestral menu”

According the Laura RupsisMom, Wife, Worker Bee, CrossFit and Paleo Enthusiast and Mom

Gone Paleo

“The Paleo Diet is an unprocessed whole foods diet. PERIOD. If it had to be manufactured for you to eat it…..don’t eat it. Why? Because real whole foods make my body happy and processed food sucks.

Years of eating for convenience and/or following the USDA and FDA Healthy diet guidelines made me sick. Following a Paleo diet and lifestyle made me not sick.

CAUTION: A Paleo Diet and lifestyle may lead to the

following side effects

Weight loss and/or optimal weight maintenance

An improvement in metabolic conditions such as Type 2 Diabetes, high blood pressure, heart disease and hyper tension.

Inflammation reduction resulting in fewer allergies, fewer aches and pains, better skin, a reduction in anxiety or depression, less bloating or gas, increased level of happiness.

Higher energy levels.

Better sleep patterns

These are all improvements The Paleo Diet and Lifestyle bring to me when I am compliant with it and remain centered

What the Paleo Diet Is NOT

It is not a Fad Diet.

It is not the Atkins Diet 2.0

It is not the All You Can Eat Bacon Diet. (although that might be a perk)

It is not strictly a high protein diet.

It is not the all meat diet.

It is not rigid and hard to follow once you get the hang of it.

What the Paleo Diet Is

It is based on real food. Period.

It is customizable to your unique metabolic needs. Not one size fits all.

It is an anti-inflammatory diet and great for autoimmune sufferers.

It is founded on what our Paleolithic ancestors ate but applicable in todays world with a little bit of effort.

It is adaptable to your health goals whether it is weight loss, performance, or disease control.

Paleo Diet Basics: What to Eat

The best quality animal foods you can afford. Grass Fed, wild or pastured is best, organic is next best, Antibiotic and hormone free etc. Beef, Pork, Poultry, Fish/Seafood, Eggs, Organ meats.

The best quality green and leafy veggies you can afford. Local and/or organic is best if possible. Starchy veggies are ok too depending on your goals

The best quality fruits you can afford. Local and/or organic is best if possible. Low sugar is best depending on your goals.

Lots of healthy fats, saturated is best for cooking. i.e. butter, ghee, lard, tallow, duck fat, coconut oil. Unsaturated unprocessed oils are ok for not cooking like olive oil, avacado oil, sesame oil.

What to Eat Continued

Nuts and seeds in moderation. i.e. almonds, walnuts, macadamia nuts, pecans cashews, sun flower seeds, etc. PEANUTS ARE NOT NUTS AND SHOULD BE AVOIDED IF POSSIBLE.

Lots of water. Tea, coffee, juice in moderation.

Coconuts: oil, milk, butter, meat.

What’s ok in Moderation

Natural unprocessed sugars like raw honey, pure maple syrup, Coconut sugar or nectar, Stevia

Caffeine depending your sensitivity

Wine and clear liquors like vodka, gin or tequila. Choose unprocessed mixers without processed sugars like club soda and/or fresh fruit juice.

Dark chocolate

What Controversial

Dairy: Many of us do not tolerate dairy very well after the age of 5 when our ability to digest lactose and casein as we age diminishes. We are the only animal that drinks milk after early childhood and the only one who consumes the milk of another animal. However those that can tolerate dairy well find it to be a nutritious part of a balanced diet. RAW DAIRY IS BEST, ORGANIC AND FULL FAT IS NEXT BEST. DON’T BOTHER WITH LOW FAT DAIRY.

Safe starches or Safe Grains like, Quinoa, Buckwheat, white rice or white potatoes. Once in a while these can be a nice departure from other Paleo starches like sweet potatoes or other root vegetables like rutabagas or parsnips.

What Not To Eat

Grains, especially gluten containing grains like wheat, millet, barley and rye to name a few. Grains are found in bread, cereal, pasta, cookies, cakes, most processed foods. Extremely inflammatory!

Soy, especially processed soy products. Soy milk and Soy based protein powders are highly processed, contain too much estrogen and cause hormone disruption.

Industrial seed oils like soybean oil, cotton seed oil, canola oil, corn oil etc. Highly processed at high heats that cause free radical damage.

Processed sugars, especially high fructose corn syrup and artificial sweeteners. Agave nectar is one to avoid as well.

What Not To Eat Continued

Dairy: Can be highly inflammatory. Its not always digestive issues. Congestion, headaches, and “foggy brain” are common side effects of a dairy intolerance.

Processed foods!! A good rule of thumb, if you have to read the ingredient label, then you probably shouldn’t be eating it. Try to keep your food simple! Avoid packaged sauces, dressings, side dishes etc. Granola bars, packaged snack foods. (exceptions: There are several companies that now produce convenience foods catering to this type of diet and as long as you know what you are eating and you are eating them in moderation then I think those are fine.)

How to implement.

Get prepared! The busier your lifestyle, the harder it is to implement any healthy diet. Our lifestyles today are built around easy abundant access to foods that are cheap, fast and unfortunately horrible for us! Shop, cook to eat more than once, stock up.

Decide whether you are a “one step at a time” person or a “jump in with both feet” kind of person.

Educate yourself. Sometimes really understanding just how bad so much of what we eat really is for us its easier to let it go.

Give it 30 days! It can take 30 days to built a habit, notice beneficial changes and for inflammation to truly subside.

Resources

Books and Websites recommendations are available on my website: http://momgonepaleo.com but a few to consider are:

momgonepaleo.com

thepaleofoodie.wordpress.com

balancedbites.com

everydaypaleo.com

robbwolf.com

primalblueprint.com and marksdailyapple.com

The Paleo Solution by Robb Wolf

The Primal Blue Print by Park Sisson

The Paleo Diet by Loren Cordain