The paleo recipe book download full 350 paleo recipes download

The Paleo Recipe Book Download Full - 350 Paleo Recipes Download

In general, eating Paleo means eating veggies, fruits, meats, fish, certain fats, nuts, and seeds. And it means removing grains (breads, pastas, rice, etc), beans, soy, dairy, certain vegetable oils, and refined sugar from your diet. But you probably want more details than that, right?

In a nutshell, the Paleo diet (or, as I like to think of it, the Paleo template—the word ―diet‖ tends to mislead folks into thinking this is nothing more than a temporary weight-loss program) is based on the notion that for optimal health, modern humans should go back to eating real, whole unprocessed foods that are more healthful than harmful to our bodies.

The Paleo Recipe Book Download Full - 350 Paleo Recipes Download

Admittedly, the ―caveman‖ label makes this sound like a weird fad diet, but trust me: it isn’t.

Over the past 200,000 years, humans have biologically adapted best to whole foods: plants, meat, seafood—all of them packed with the nutrients our bodies evolved to thrive on.

Agriculture came on the scene a mere 10,000 years ago—a tiny fraction of our evolutionary history—and there simply hasn’t been enough time and evolutionary pressure for humans to completely adapt to eating modern foods like wheat, sugar, chemically processed vegetable and seed oils, and other ―Neolithic‖ foods. It’s not a coincidence that many modern diseases of civilization—including autoimmune disorders, cardiovascular disease, type 2 diabetes, and rampant obesity—have accompanied the global spread of industrialized food. That’s why the Paleo approach emphasizes returning to a more ancestral approach to eating.

Physicians, biochemists, nutritionists, and other researchers are starting to come around to the benefits of ancestral nutrition, and people who adopt a Paleo-like approach to eating are reporting significant improvements in their general health, body composition, and energy levels. Most importantly, there’s evidence that folks who eat this way are reducing their risks of numerous diseases and disorders that are associated with the Standard American Diet (S.A.D.).

FOODS TO EAT VEGETABLES All veggies are acceptable, including sweet potatoes. Here’s a blog post on sweet potatoes and Paleo. Organic veggies are great. Local and organic is even better. The less transit time there is between the farm and you, the more nutrients the produce retains. You can become part of a Community Supported Agriculture (CSA) where you’ll receive in-season produce from a local farm every week. To find a CSA in your area go to localharvest.org

FRUITS In general, fruit guidelines are the same as veggie guidelines. Organic and local are best. If you’re really trying to lose weight and you’re not active at all, limit your fruit intake to one or two pieces a day, as the carbs can add up.

MEATS and EGGS Eat meats and eggs freely, but in order to mimic our ancestors best, eat these products from animals that were grass fed/pasture raised. At the least, steer clear of meats with preservatives and color or flavor enhancers, particularly added nitrites, as they can be pretty toxic.         

Game Meats Organ Meats Pork Beef Chicken Turkey Goat Lamb Eggs – from chickens, ducks, emu, quail, etc.

The Paleo Recipe Book Download Full - 350 Paleo Recipes Download

FISH, SHELL FISH, FISH EGGS All species are fine – just be conscious of mercury levels and ecological practices. Know that smaller fish like anchovies generally have less bio-accumulation of heavy metals and toxins, and high levels of omega 3 fatty acids.

NUTS & SEEDS All are good, as well as the butters that are made from them. Also on this list are coconut flour and almond flour. Peanuts are NOT NUTS – they’re legumes, and thus are not on the list.

If you’re trying to lose weight, limit nuts and seeds to about 1 or 2 ounces per day, as the calories add up quickly!

SEA VEGETABLES kombu, wakame, other seaweeds, algaes, etc. They’re all good – great, in fact.

FATS        

tallow (rendered beef fat) lard (rendered pork fat) coconut oil/milk/manna extra virgin olive oil walnut oil avocado oil macadamia oil hazelnut oil

Note: Unrefined palm oil used to be on this list, but because of its production is directly associated with the ensuing extinction of orangutans, we’ve removed it from the list. For more info, go here.

BEVERAGES    

Filtered or spring water Herbal tea Coconut water Freshly juiced fruits and vegetables

COCONUT PRODUCTS There’s a fantastic resource that describes what all of these products are and how to use them       

Coconut oil Coconut milk Coconut manna/butter Coconut vinegar Coconut aminos Coconut sugar Coconut nectar

EAT IN MODERATION      

Coffee Chocolate Dried fruit Alcohol (all kinds) Caffeinated teas Sweeteners – Raw honey, stevia, coconut sap, grade B maple syrup

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The Paleo Recipe Book Download Full - 350 Paleo Recipes Download