what is the paleo diet

• Paleo is a lifestyle that tries to mimic the way our hunter-gatherer ancestors ate, because they suffered from fewer diseases than us.The truth is, we still have more or less the same genetic make-up as them, but have more diseases, why?. The nutritionists and medical researchers find the biggest reason is the food we eat. Our food affects us in a way that we haven’t even began to understand, so the researchers say that these diseases are our body’s reaction to the bad food we eat

• Paleo is not a one size fits all lifestyle. Since our food supply is different from back then, it also adapts to the modern lifestyle. Paleo experts sometimes differ with certain foods, so you have to make the choice as to what suits and what doesn’t. Paleo is all about (1) eating whole foods that provide nutritional fuel and (2) avoiding any processed and refined foods. We mainly avoid any grains, legumes, refined sugars and pasteurized dairy products. This Paleo concept may seem difficult to practice, but is actually quite easy when you consider the amount of great tasting food you will eat

What you should eat?

• Lots of plants and animals

• Vegetables, fruits, nuts, seeds, animalFoods (meat, fish, fowl, and eggs), and herbs and spices

• 2.1 vegetablesPreferably select locally grown, in-season and organic vegetables. The problem with the local supermarket vegetables is that they are usually genetically modified to grow bigger, but if you can’t get the local farmers produce, then the local supermarket vegetables will still do fine. Try to include them in every meal, either raw, steamed, baked or grilled.

• Not all vegetables are created equal, some have higher levels of antioxidants than others, so you should try to include them regularly in meals. Here is a list of the ones with the most antioxidants according to the USDA’s ORAC (Oxygen Radical Absorbance Capacity) report.

• avocado, beets, broccoli, Brussels sprouts, carrots, cauliflower, eggplant, garlic, kale, onion, peas, red bell pepper, spinach, yellow squash

• 2.2 fruitsFruits provide fiber, vitamins, minerals, phenols, antioxidants, and other micronutrients.

• The three major factors that influence fruit quality are 1 growing methods, 2 nutritional value and 3 risk of pesticides.

• 2.2.1 growing methodsRegarding growing methods, organic fruit offers vastly superior nutritional value to conventionally grown fruits. Some experts estimate that organic fruits are 10 times richer in key micronutrients than their conventional counterparts

• 2.2.2 nutritional valueFruits don’t offer the same nutritional value. Use this chart to see which fruits offer the greatest nutritional valueNutritional value chart

• Super High nutritional value

• • High-antioxidant, low-glycemic fruits, including all berries and stone (pitted) fruits.

• high nutritional value

• • Lower-antioxidant, higher-glycemic fruits, including apples, bananas, cherries, kiwi, and pomegranates.

• lower nutritional value

• • Low antioxidant, high glycemic fruits, including dates, dried fruits (all), grapes, mangoes, melons, nectarines, oranges, papayas, pineapples, plums, and tangerines.

• 2.2.3 pesticide risk

• Low risk: Fruit with tough, inedible skin, including bananas, avocados, melons, oranges, tangerines, mandarins, pineapples, kiwis, mangoes, and papayas.

• High risk: Fruit with soft, edible skin, including apples, apricots, cherries, grapes, nectarines, peaches, pears, raisins, raspberries, strawberries, and tomatoes.

2.3 Animal foods

• Animal foods are healthy and nutritious and will help you reduce excess body fat,build lean muscle and generally promote peak performance.

• 2.3.1 meatYou should avoid processed meats (e.g hot dogs, breakfast sausage, chemically-treated jerkys, bacon, bologna, salami). Look for organically raised meat that have been grass fed rather than grain fed.

• 2.3.2 fishFish provide with omega-3 fatty acids, complete protein, B complex vitamins, selenium, vitamin D, vitamin E, zinc, iron, magnesium, phosphorous, antioxidants, and other nutrients.

• A 2006 study by the Harvard School of Public Health indicated that regular consumption of fish helps dramatically reduce the risk of heart disease and that the benefits (particularly the omega-3 content) outweigh the potential risks of ingesting toxins from polluted waters.

• Avoid farmed fish which are usually raised in unsanitary waste, infected waters and are exposed to high levels of dangerous chemicals. These chemicals are easily absorbed into the fat cells.

• 2.3.3 eggsEggs are a great source of healthy protein, fat, B complex vitamins, and folate. Organic eggs contain 20 times more omega-3 than factory produced and grass fed chickens.

• A Harvard Medical School study of 115,000 subjects over the span of eight to fourteen years demonstrated no correlation between egg consumption and heart disease or stroke. A 2008 study published in the International Journal of Obesity suggests that eating two eggs for breakfast (not just the whites—the whole deal) is healthier than eating a bagel.

• 2.3.4 Nuts and seedsNuts and seeds are the perfect replacement for high carbohydrate snacks, they are rich in protein, fatty acids, enzymes, antioxidants, and abundant vitamins and minerals.

• Numerous respected studies (Iowa Women’s Health Study of 40,000 women, Harvard School of Public Health’s Nurses’ Health Study of 127,000 women, and Physicians’ Health Study of 22,000 men are among the most prominent) suggest that regular consumption of nuts significantly reduces the risk of heart disease and diabetes.

• Walnuts offer the best health value; almonds, macadamias, pecans, and nut butters (except peanut) are great, too. Pumpkin, sunflower, and sesame seeds are also tasty and filling.

• 2.3.5 Herbs and spicesHerbs and spices are low in calories but contain significant macronutrients.

• Herbs are generally green plants or plant parts used to add flavor to foods

• Spices, on the other hand, are typically dried seeds, fruits, and plant parts. Spices are used to enhance flavor, add color, or help prevent bacterial growth.

• There are many herbs and spices we could mention for you to use, but the main ones that are worth a mention are curcumin (offers potent anti-inflammatory effects and high antioxidant value) and cinnamon (regulates blood sugar and demonstrates high antibacterial, anti-inflammatory, and antioxidant values). Try to add them into your everyday meals

Foods to eat in moderation• Fruits

These include melons, mangoes, papayas, pineapples, nectarines and dates, bananas, oranges, tangerines, plums, grapes, pomegranates,and all dried fruits.

• CoffeeCoffee is fine in moderation, stick to one cup a day

• Dairy productsProcessed Milk is not good for your body, but if you’re going to drink milk, don’t buy low fat milk.

• Fats and oilsOlive oil, the most monounsaturated oil, offers proven cardiovascular benefits (raises HDL and lowers LDL cholesterol) and has powerful anti-inflammatory and antioxidant properties. It’s very good for cooking at low heat, but be careful because excessive time at high temperatures can compromise the health benefits of any oil

• High polyunsaturated oils (corn, safflower, sunflower, cottonseed, and all partially hydrogenated oils) should be avoided.

• Starchy Tuber VegetablesPotatoes, yams, and sweet potatoes are considered tubers (vegetables that grow underground and have a swollen stem

• LiquidsUse your thirst as a gauge for how much water you should drink. Stay away from fizzy drinks and juice as they are both high in glucose

• AlcoholStudies have clearly shown that alcohol in excess of one or two glasses a day can increase the risk of cancer. We don’t have anything against one glass of wine a day, but don’t forget to consume in moderation. Cut out the beers and try stick to wine.

• Dark chocolateMost of us know by now that dark chocolate is rich in antioxidants, brain-stimulating compounds, and that it offers impressive health benefits, such as reducing the instance of blood clots, lowering blood pressure, and helping prevent cancer.

What you should avoid eating

• grainsWheat, corn, rice, oats, breakfast cereals, pastas, breads, pancakes, rolls, crackers, and even “natural” grains like barley, millet, rye and the like.

• LegumesAlfalfa, beans, peanuts, peas, lentils, and soybeans. While legumes offer a good source of protein, fiber, potassium, and antioxidants, they also provide significant levels of carbohydrate and increase the overall insulin load of your diet

• Processed FoodsAnything with chemical additives or that’s been heavily altered from its natural state. Includes sugar, trans or partially hydrogenated fats, grains, desserts, processed foods, or anything with pesticides, herbicides, fungicides, preservatives, or other chemicals.I found a great book on good recipes that help you along this process

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