The Paleo Diet Works
by Rob Wolf
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Paleo dishes from top to bottom: sausage, sweet potato fries, brussles sprouts; chicken cobb salad; pumpkin banana pancakes; roasted tomato and shrimp; chicken and avacado salad; corned beef hash with sunny-side-up egg.
W
hat Is The Paleo Diet?
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. –Robb Wolf
Building A Healthy Paleo Diet
of developing a number of degenerative diseases including cancer, diabetes and neurological decline. Lean Proteins Healthy fats from nuts, Lean proteins support strong seeds, avocados, olive oil, muscles, healthy bones and opti- fish oil and grass-fed meat mal immune function. Protein Scientific research and epidemiological also makes you feel satisfied studies show that diets rich in between meals. Monounsaturated and Omega-3 fats Fruits and Vegetables dramatically reduce the instances of Fruits and vegetables are rich in obesity, cancer, diabetes, heart disease antioxidants, vitamins, minerals and cognitive decline. and phytonutrients that have been Saturated fat has been demonized shown to decrease the likelihood by our health authorities and media.
What is the basis for this position on Saturated fat? Are current recommendations for VERY low saturated fat intake justified? How much saturated fat (and what types), if any should one eat? Without a historical and scientific perspective these questions can be nearly impossible to answer. In this paper Prof. Cordain looks at the amounts and types of saturated fats found in the ancestral diet: Saturated fat consumption in ancestral human diets: implications for contemporary intakes. November 2014 ◊ Modern Life ◊ 3
One of the greatest deviations away from our ancestral diet is the amounts and types of fat found in modern grain feed animals vs. the amounts and types of fats found in grass fed or wild meat, fowl and fish. What we observe is wild meat is remarkably lean, and has relatively low amounts of saturated fats, while supplying significant amounts of beneficial omega-3 fats such as EPA and DHA. In this paper Prof. Cordain and his team analyze the complete fatty acid profile from several species of wild deer and elk. The take home message is that free range meat is far healthier than conventional meat: Fatty acid analysis of wild ruminant tissues: Evolutionary implications for reducig diet-related chronic disease.
pain from autoimmunity is proof insight as to the amounts and enough. Many people however are ratios of protein, carbohydrate not satisfied with blindly following and fat in the ancestral diet.
The Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.
any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny. With a very simple shift we not only remove the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants. Here Health Benefits of a is a great paper from Professor Loren Cordain exploring how to Paleo Diet build a modern Paleo diet: The For most people the fact the Paleo nutritional characteristics of a diet delivers the best results is contemporary diet based upon all they need. Improved blood Paleolithic food groups. This lipids, weight loss, and reduced paper also offers significant
Okay to Eat
Avoid
Fruits
Dairy
Vegetables
Grains
Lean Meats
Processed Food
Seafood
Legumes
Nuts & Seeds
Starches
Healthy Fats
Alcohol
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This Paleo Diet is all bunk, right? The Paleo concept is new for most people and this newness can spark many questions. We like people to not only read about and educate themselves on this topic but also to “get in and do it.” Experience is perhaps the best teacher and often cuts through any confusion surrounding this way of eating. Now, all that considered, there are still some common counter arguments to the Paleo diet that happen with sufficient frequency that a whole paper was written on it. Enjoy: Evolutionary Health Promotion. A consideration of common counter-arguments.
Does it work for diabetes? A great question to ask is “Does the Paleo diet work?” Here we have a head to head comparison between the Paleo diet and Mediterranean diet in insulin resistant Type 2 Diabetics. The results? The Paleo diet group REVERSED the signs and symptoms of insulin resistant, Type 2 diabetes. The Mediterranean diet showed little if any improvements. It is worth noting that the Mediterranean diet is generally held up by our government as “the diet
Cardio Vascular Disease According to the CDC, cardiovascular disease is the number one cause of death in the United States. Interestingly however, our Paleolithic ancestors and contemporarily studied hunter-gatherers showed virtually no heart attack or stroke while eating ancestral diets. The references below will explore these facts to better help you understand the heart-healthy benefits of a Paleo diet.
What is Autoimmunity? Autoimmunity is a process in which our bodies own immune system attacks “us.” Normally the immune system protects us from bacterial, viral, and parasitic infections. The immune system identifies a foreign invader, attacks it, and ideally clears the infection.
Health Benefits of a Paleo Diet
to emulate” despite better alternatives. You can find an abstract and the complete paper here.
more efficient workouts reduced allergies
improved sleep paterns
balanced engergy stable blood sugar burn off stored body fat Courtesy of 30 Day Guide to Paleo
recognize self from non-self. If a donated organ is not close enough to the recipient in tissue type the immune system will attack and destroy the organ. In autoimmunity, a similar process occurs in
Our Paleolithic ancestors showed no heart attack or stroke while eating ancestral diets. A good analogy for autoimmunity is the case of tissue rejection after organ donation. If someone requires a new heart, lung kidney or liver due to disease or injury, a donor organ may be an option. The first step in this process is trying to find a tissue “match”. All of us have molecules in our tissues that our immune system uses to
clear sking & better teeth
that an individuals own tissue is confused as something foreign and the immune system attacks this “mislabeled” tissue. Common forms of autoimmunity include Multiple Sclerosis, Rheumatoid Arthritis, Lupus, and Vitiligo to name only a tiny fraction of autoimmune diseases. Elements of autoimmunity are likely at play in
conditions as seemingly unrelated as Schizophrenia, infertility, and various forms of cancer. Interestingly, all of these seemingly unrelated diseases share a common cause: damage to the intestinal lining which allows large, undigested food particles to make their way into the body. This is called “leaky gut and the autoimmune response”. Here is a 7-part video series by Prof. Loren Cordain describing the etiology of Multiple Sclerosis. And please watch this TED talk by Dr. Terry Wahls, MD as she describes how she reversed her Multiple Sclerosis with a paleo diet. If you have an autoimmune disease you might consider trying the autoimmune protocol of the paleo diet. If you do, please tell us about your experience. November 2014 ◊ Modern Life ◊ 5