The Paleo Diet: A Simple Nutrition Formula The Three Levels of the Paleo Diet and the 85-15 Rule. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written consent of the Publisher, or authorization by payment of the applicable per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA fax (978) 646-.
ACKNOWLEDGMENTS
Special thanks to Channa Taub for her advice and confidence in my writing skills. Finally, thank you Loren, not only for inviting me to co-author this book, but also for the decades of research they have done on the Paleo Diet, which I truly believe is the way all human beings should eat.
Introduction
In fact, I know of very few chronic diseases that do not respond positively to the Paleo diet. Eventually she discovered the Paleo diet and found it to be superior to all other ways of eating.
The Paleo Diet Basics
The Paleo Diet: A Simple Nutritional Formula
If you eat a high-protein lunch, you'll eat fewer calories not only at this meal, but also at dinner. However, these differences need not present any nutritional deficiencies in modern-day versions of our ancestral diet, especially if we include seafood, fish, healthy oils, and a wide variety of fruits and vegetables.
The Three Levels of the Paleo Diet and the 85-15 Rule
The key to the Paleo Diet's three levels of compliance is what I call the 85-15 rule. On Level 1 of the paleo diet, you can cheat 15 percent of the time by including three open meals a week.
What to Eat, What to Avoid
One of the essential concepts of the paleo diet is to eat animal foods at almost every meal. The high protein content of the paleo diet is central to many of its weight loss benefits.
SUGAR CONTENT IN DRIED AND FRESH FRUITS
Today, the vegetable oils used in cooking, salad oils, margarine, shortening, and processed foods provide 17.6 percent of total daily energy in the US. Based on these brand new findings in both humans and animals, I prefer to err on the safe side and can no longer recommend canola oil in the modern Paleo diet.
Autoimmune Diseases and the Paleo Diet
It turns out that this recommendation is also good advice for people with autoimmune diseases. Because the Paleo diet is free of dairy, grains, legumes, and potatoes, it's no wonder it's such good medicine for people with autoimmune diseases.
Paleo Kitchen Guidelines
Explore the endless possibilities of real food when you replace your old, unhealthy, processed foods with exciting, new, good-for-you Paleo cuisine. We believe that like most Paleo dieters, you will soon lose your cravings for artificially salty, sweet, synthetic, processed foods and quickly develop a preference for the foods you were genetically designed for.
Cleaning Out the Kitchen
If your pantry is like most others, you have a lot of cleaning to do. These organizations will gladly accept any and all unopened packages, cans, or bottles, and you may even get a tax write-off for your generosity. The next items to be cleared are grains or any processed food made with grains.
Rice: brown rice, white rice, wild rice, ramen, rice noodles, basmati rice, rice cakes, rice flour, and all processed foods made with rice. Soybeans and all soy products: tofu, fresh or frozen edamame, miso, tempeh, soy sauce, tamari, ponzu, soy milk, soy oil, and soy protein powder.
Restocking Your Kitchen with Paleo Staples
The convenience and longer shelf life of these items will allow you to quickly and easily prepare Paleo meals without running to the store every day. Note that the items in the following list are not necessarily comprehensive, but they are key ingredients in daily Paleo cooking. While the following foods aren't items you want to keep in the fridge indefinitely, you'll buy them every week or two to keep things fresh, safe and ready to use at a moment's notice.
Keep in mind that these basics are not listed because they are nutritionally superior to all other Paleo foods, but because they are known to most people and offer versatility in preparing fresh, healthy meals. See Chapter 1 for more information on buying, cooking, and preparing healthy meats, eggs, and seafood.
Kitchen Tools
In the same vein, do yourself a favor and replace plastic water bottles, storage jugs, or plastic containers with stainless steel or glass (not aluminum). In addition to polluting the world, plastic containers often contain BPA (bisphenol A), dioxins, and phthalates, which can leach into liquids or foods stored in the containers. High quality stainless steel knives can save you hours of slicing, chopping and preparation.
If you don't already have first-class cutlery, consider it a lifetime investment for your health and the health of your family. Find high-quality stainless steel knife sets that retain their sharpness with enough blades to give you the freedom to chop, slice, dice or grate any paleo food.
Cooking Temperatures
All ovens vary, so use your food thermometer as the final decision maker when following our recipes. It is most commonly used in turkey cooking, but can also be used in almost any oven-cooked dish. It's like putting a makeshift aluminum foil lid on a food platter that isn't there otherwise.
A Sanitary Kitchen
Be sure to keep knives and utensils separate, too, not only for the prep steps, but also for cooking and serving. Store eggs on the interior shelves, rather than on the door, where the temperature is often not cool enough to keep them safe. Take advantage of the crisper drawer to store leafy greens and other vegetables in sealed plastic bags, which double their shelf life.
Wash the inside of your refrigerator a few times a month, or as needed, with warm, soapy water. These simple steps will go a long way in preventing spoilage or contamination of meat, fish and poultry.
Budgeting Paleo Diets
Similarly, take advantage of the lower price for large pounds of roasts and simply cut them into smaller, more convenient portions, which you can then freeze. Do you like almond butter, but not the seventeen dollar price per jar of the raw, organic variety. Another great money-saving idea is to make your own dried, dried fish or dried meat.
Home dehydrators are inexpensive and can also be used to make dried fruits and vegetables. Before you know it, everyone benefits as your garden-fresh fruits and vegetables mature and are harvested throughout the summer and fall.
Choose Organic Wisely
Reinvent Leftovers
Paleo Breakfasts
It's not that unusual to have onions, bell peppers, and diced tomatoes in your omelette, but broccoli or asparagus spears as a side dish might sound a little strange at first. So go ahead - try fish or meat first thing in the morning, along with some fresh fruit or vegetables. Eggs are a highly nutritious food that is a good source of selenium, vitamin A, B vitamins and certain minerals.
Most recent scientific studies show that regular egg consumption (seven a week) does not increase your blood cholesterol level, nor does it increase your risk of heart disease. Instead, regular egg consumption increases the good HDL particles that remove cholesterol from your body while simultaneously reducing the artery-clogging small dense LDL particles that promote heart disease.
So Cal Omelet
Turkey Gobbler’s Omelet
Fired-Up Steak and Eggs
Eggciting Veggie Frittata
Chick-Veggie Heaven
Poached Eggs on Roasted Veggies
Wild Salmon Delight
Breakfast in the Raw
Morning Rainbow
Spicy Breakfast Burrito
Breakfast Express
Shrimp Scramble
Paleo Snacks and Appetizers
Appetizers are desserts that you can linger on and nibble on for hours while you drink or chat with friends. They are neither too rich nor too filling and carry the essence of the ocean, being slightly salty and sharp, but also naturally fresh. They are high in protein, low in fat and full of healthy long chain omega 3 fats.
Chili-Lime Shrimp
Mango-Strawberry Olé
Asparagus Starter
Pecan-Stuffed Figs
Gazpacho
Beefed-Up Mini Wraps
Grapes of Wrap
Melon Blankets
Stuffed Tomatoes
Veggie Virtuoso
Tropical Deviled Eggs
Spicy Mixed Nuts
Stuffed Shrooms
Shrimp Skewers
Paleo Poultry
Chicken, with its succulent white meat and savory dark meat, is a dinnertime delight that will appeal to nearly every diner, from the sophisticated connoisseur to the fussy youngster. Use your imagination to create both simple and complex dishes - you can't go wrong with this bird. A three-pound whole chicken feeds between two and four people, depending on appetite and accompanying food.
White meat is leaner and cooks faster, making it an excellent choice for quick stir-fries and grilling. If you can't get pasture-raised chicken, avoid the fattier cuts of factory-raised chicken, such as wings, thighs and legs.
Paleo Chicken in a Pot
Using kitchen twine, tie together the sage, rosemary and bay leaves and place in the pot with the chicken.
Homewood Chicken
Coconut-Cashew Chicken
Roasted Trussed Chicken
Greek Chicken Breast Kebabs
Paleo Chicken Saltimbocca
Cook the chicken breast for four minutes on the turkey side, then turn it over with tongs and cook on the other side.
Colorado Chicken
Chicken Marsala
Chicken Braised with Celery
Change oven setting to broil and cook chicken for three minutes to brown the skin.
Paleo Turkey Burgers
Paleo Turkey Fajitas
Roasted Turkey Breast
Cajun Blackened Turkey Cutlets
Pan-Seared Duck Breast
Ground Duck Burgers with Rosemary
Herbed Roasted Pheasant
Paleo Beef, Pork, and Lamb
Meat is the largest contributor of readily available iron and zinc and the main supplier of omega 3 fatty acids, especially if your meat is grass-fed. Believe it or not, lean meats like sirloin steak, pork, and flank steak will lower total blood cholesterol and triglyceride levels while raising HDL (good cholesterol), especially when they're part of a loaded diet. low blood sugar. —and that's exactly what you'll be eating with all the delicious recipes in The Paleo Diet Cookbook.
Beef Tenderloin Roast
Return the pan to a high heat and sear the steak for three minutes on each side, until it is even. During cooking, check the internal temperature of the meat with a meat thermometer: 120 degrees for rare, 130 degrees for medium rare, 140 degrees for medium and 160 degrees for well done.
Beef Stew with Vegetables
Carne Asada
Paleo Tamales in Banana Leaves
Beef Bourguignon
Place the meat and bouquet garni in the pot with the vegetables, reduce the heat and cover.
Paleo Fajita Stir-Fry
Veal Scaloppine
Braised Pork Shoulder
Add the celery and leek to the pan and cook for four minutes, turning halfway through.
Apricot-Stuffed Pork Tenderloin
