Twenty years ago, former Massachusetts Institute of Technology researcher Dr. Barry Sears didn’t buy into the high-carb/low-fat nutritional mantra of the day, and instead championed a diet that would reduce cellular inflammation — and the world’s rising obesity rate.
Fast forward to today: diabetes diagnoses have risen nearly 180% over the last 3 decades thanks in part Sears says to the continued adherence to the high-carb/low-fat diet dogma. And now Sears thinks it’s not a coincidence that new Alzheimer’s Disease cases have risen dramatically over the same period.
In Sears’s new book, The Mediterranean Zone, he makes a strong case that a pro-inflammatory diet can be directly linked to diseases of the brain such as Alzheimer’s and Parkinson’s.
According to Sears, almost all chronic diseases can be tied to cellular inflammation which over time can negatively impact the brain.
Sears says the best approach to beating the odds of developing many diseases ranging from cancer to heart disease is to keep your cells as healthy as possible through an anti-inflammatory diet.
While Sears recommends a Mediterranean diet, and I’d say Paleo is the best way to go, the end goal is similar. Both diets promote consuming balanced meals of protein, low glycemic carbs (such as fruits and vegetables) and moderate amounts of fat that are low in omega-6 fatty acids (such as found in vegetable oils) and rich in omega-3 fatty acids.
Sears points out the typical American diet includes way too much omega-6 fatty acids…up to 20-times more than omega-3. It’s no surprise fast food meals loaded with vegetable oils are one of the biggest offenders.
Due to the inflammatory properties of omega-6, Sears speculates this 20:1 fatty acid imbalance may explain many psychological and emotional issues people experience today, and omega-6 rich diets may even raise an individual’s propensity for violent behavior.
Sears cites studies that seem to indicate high doses of omega-3 fatty acids may help in the treatment of depression, ADHD and anxiety.
The point in Sears’s assessment is you need to cut way back on omega-6 and other foods that may cause cellular inflammation, and make a conscious effort to work more omega 3 fatty acids into your diet.
Wild salmon is one of the best natural sources for omega-3. Stay away from farm raised salmon – producers are increasingly using vegetables oils rich in omega-6 to feed the fish.
Sears also says only the Japanese eat enough fish to properly balance the omega-6 to omega-3 ratio, and the best solution for most people is enhancing their anti-inflammatory diets with high-quality omega-3 supplements made from anchovies and sardines.
https://i0.wp.com/paleonewbie1.objects.cdn.dream.io/wp-content/uploads/2016/09/Brain-wheels-canstock-800x579.png?fit=800%2C579579800Trinahttp://www.paleonewbie.com/wp-content/uploads/2016/09/PN-LOGO-F-RED-BRWN-375X86.pngTrina2015-04-14 22:31:142015-06-05 22:23:40Too Much Omega-6 May Be Bad For Your Brain
If you’re new to paleo, you may be wondering why I’m constantly reaching for high-fat coconut or olive oil to cook with instead of a “healthy” bottle of canola oil with the cute red heart on the label… Read more
https://i2.wp.com/paleonewbie1.objects.cdn.dream.io/wp-content/uploads/2016/09/PaleoNewbie-Olive-Oil-Spoon-1266x850.jpg?fit=1266%2C8508501266Trinahttp://www.paleonewbie.com/wp-content/uploads/2016/09/PN-LOGO-F-RED-BRWN-375X86.pngTrina2014-09-10 18:17:472015-01-17 21:23:52Is It Time For An Oil Change?
Paleo Meal-Building: Here’s How To Make It Deliciously Simple!
So you’re thinking about giving the paleo diet try. You’re certain you’ve got the willpower to kick refined sugars and grains to the curb. But…there’s just this one little thing keeping you from making the leap – paleo sounds like a heck of a lot of work!
If that’s what’s holding you back, you’re not alone. I hear it from Paleo Newbie website visitors all the time…and it’s one of the big reasons why most of my Paleo Newbie recipes are super-simple.
But I’m going to be honest with you here: Yes, it does take a little more time and effort to eat paleo.
Now here’s the good news – putting together a simple and tasty paleo meal is not nearly as difficult as you might think.
Sure, you can’t just toss any old pre-packaged meal into the microwave or pull into a fast food drive-through on your way home if you’re paleo.
But there is a very simple formula you can use to quickly figure out all your paleo-approved meals…
The 4 Ridiculously Simple Steps to Successful Paleo Meal Building:
1. CHOOSE A PROTEIN
What sounds good to you right now: eggs, chicken, beef, seafood, pork?
You’ve got lots of choices here and already know what you like.
Just go for the highest quality protein you can find/afford – naturally raised and minimally processed.
If you’re concerned about portions, the protein on your plate should be about the size of your fist – more if you’re really active.
2. PICK 1-2 VEGETABLES
OK, maybe a little tougher choice here because with paleo you should skip the white potatoes, rice, beans and peas.
But once again, there must be at least a few veggies you like on the paleo A-list.
How about sweet potatoes, broccoli, tomatoes, asparagus, all leafy greens, carrots, eggplant, peppers, cucumbers, celery, zucchini, squash, bok choy, onions, beets…and the list goes on.
A good rule of thumb is to choose one green vegetable, and you can make your second one more starchy if you like. But if one of your paleo goals is to lose weight, take it easy on the root and tuber veggies like carrots and sweet potatoes.
If you just can’t come up with a second vegetable, go with some fruit instead.
Avocados are actually a fruit and offer lots of healthy omega-3 fatty acids.
Other good paleo fruit choices are any kind of berries, and cherries, melons, peaches or apricots. Once again, if you’re trying to drop some pounds, avoid the fruits with higher sugar content such as apples, mango, pineapple, grapes, pears, bananas and dried fruit like dates and figs. That said, any fruit is still better than a bag of chips as a side dish.
And as far as portions, you ideally want your two vegetables (or veggie and fruit) to be about the size of two fists on your plate. Again, dish up more if your physical activity demands it – or if you’re just really hungry today.
3. SELECT A HEALTHY FAT
Contrary to popular belief, fat doesn’t make you fat – that’s usually the handiwork of too many carbohydrates and not enough exercise.
Fat actually helps keep your energy levels up, makes you feel satisfied longer after a meal, plus it supports body fat reduction.
So for your paleo meal building, choose a healthy fat to enjoy along with your meal.
Some good fat examples include olive oil, avocado oil, coconut oil, ghee, lard, tallow and full-fat coconut milk. No refined vegetable oils including margarine, canola oil, corn oil, soybean oil and flaxseed oil please!
Cook with it, drizzle it on your veggies, make a salad dressing out of it, or you can even put a spoonful of coconut oil in your morning coffee.
4. ADD HERBS AND SPICES
As wise as your choices have been so far, your paleo meal is going to be a little bland without some tasty seasonings to liven things up.
As far as I know, all pure herbs and spices are paleo approved – and no, a shaker of sugar and cinnamon is not a spice.
So go ahead and load up your meal with wonderful flavors.
Some of my paleo kitchen must-haves include garlic, onion powder, chili powder, chipotle, paprika, cayenne pepper, ground pepper, parsley, dill, mint, chives, cinnamon, ginger, rosemary, oregano, nutmeg, basil, ground mustard and cumin.
This simple, four-step formula will always help you create a well-balanced and perfectly paleo meal – whether you’re following someone’s recipe or winging it on your own.
Just remember: 1) Protein; 2) Veggies/Fruit; 3) Fats, and 4) Flavor – paleo meals are easier than you thought, right?
http://www.paleonewbie.com/wp-content/uploads/2016/09/PN-LOGO-F-RED-BRWN-375X86.png00Trinahttp://www.paleonewbie.com/wp-content/uploads/2016/09/PN-LOGO-F-RED-BRWN-375X86.pngTrina2015-01-04 21:14:402016-09-25 23:29:26Paleo Meal Building Made Easy
It’s Not Rocket Science…Get Started On Your New Paleo Lifestyle Right Now!
New to paleo and anxious to get going? Awesome! Here’s a simple, no-frills, quickstart guide to the paleo basics. If you could care less about the details and just want to jump right in, this will get you off to a flying start!
Stop eating processed foods of any kind. The same goes for grains, beans, dairy, refined sugars, soy or industrial vegetable oils. Ideally, eliminate alcoholic beverages. Coffee gets a pass for paleo – hold the cream and sugar. TIP: Clean out your pantry, refrigerator and cupboards of all of the above. Donate unopened packages to your local food bank, or toss them in the trash.
Start eating wholesome, unprocessed, real foods. These can include meats and poultry (preferably grass-fed/organic certified), eggs, fish, vegetables, fruits and nuts. Cook with healthy oils such as olive oil and coconut oil. Substitute ghee for margarine/butter. Remember to eliminate legumes (beans), white potatoes, corn, rice, peanuts and of course wheat/gluten from your diet. TIP: Check out some of my easy recipes for delicious, wholesome meals. Start out with the simplest ones. I strongly urge you to skip past the “Treats” recipes if you’re just getting started.
Go grocery shopping. Keep in mind paleo is an investment in your health and longevity. Eating higher quality food may mean you have to spend a little more at the supermarket. Hit the store with a list and buy only what you need. TIP:Avoid the center aisles of the grocery store and shop the perimeter. On a tight budget? Do what I do and skip unnecessary luxuries like your morning lattes and put what you save toward your paleo shopping trips.
Paleo is a lifestyle, not a fad diet. Commit to it for the long haul if you decide it’s right for you. (You should know that after giving yourself at least 30 days (more if necessary) to get into the Paleo groove.) TIP:I personally recommend starting your first 30 days eating only paleo-approved foods and meals, and NO treats – even if they’re paleo-friendly.
Exercise! TIP:Any physical activity from high-intensity interval training to weight lifting is good. CrossFit is popular with paleo peeps, but any exercise that gets you moving and your heart rate up will help increase your body’s metabolism and energy levels.
Get plenty of sleep. Most studies indicate between 7.5 – 8 hours of quality sleep each night is what you need to fully rejuvenate your body and mind for the next day. TIP:Do not ignore this step…the benefits of good sleep are amazing.
Get regular exposure to sunlight. It’s the best source of vitamin D for your body. TIP:Obviously, don’t overdo this. Adjust the time for you skin type and seasonal sun intensity. Fifteen minutes per day is a good general recommendation for most people.
Don’t freak out if you mess up and eat something that’s not paleo.TIP:Seriously, you’re attempting a lifestyle that may be radically different than your normal routine. Chances are you will slip up. Well so what, you’re human! Just shake it off and get back on track. Paleo can reverse years of poor eating and lifestyle habits…stick with it and you will soon start seeing the rewards!
Living the paleo lifestyle begins with choosing the right foods to fuel your body. Here’s a good starter list of paleo diet foods you can eat, and which ones shouldn’t be on your menu.
GOOD PALEO FOODS TO EAT
Meats – just about every kind of meat is paleo, with the exception of processed meats such as hot dogs, Spam, bologna, and so on. Choose grass-fed beef and free range poultry over grain-fed meats whenever possible.
Fish – freshwater and saltwater fish provide great nutrition for the paleo lifestyle. Avoid farm-raised fish and choose fresh-caught instead.
Eggs – eggs are paleo and rich in protein and omega3 oils. Choose eggs that come from cage-free/free range hens if possible.
Oils/Fats – minimally processed oils and fats are good for you on the paleo diet. Healthy choices include olive oil, coconut oil, avocado oil, ghee and grass-fed butter.
Vegetables – almost all are perfect for the paleo lifestyle. Just avoid those higher in starch and lower in nutrients – especially white potatoes. Also note most legumes (especially dried beans) corn and peanuts are on the do-not-eat list.
Fruits – concentrate mainly on berries to avoid consuming too much fructose (sugar), especially if your goal is to lose weight on the paleo lifestyle.
Nuts – okay to eat, but do so in moderation due to some toxins and generally high omega6 content.
FOODS TO AVOID ON THE PALEO DIET
Processed/Junk foods – if it comes in a box, package, pop-top can or fast-food wrapper, it probably includes additives, preservatives, sugars, processed oils, or any number of things that add useless carbs and health-robbing ingredients to your diet. Think wholesome fresh food and steer clear of pretty much everything else.
Grains – wheat, rye, barley, rice, corn – all grains and products made from grain such as cereals and breads should be avoided following the paleo lifestyle.
Sugars – definitely no table sugar, brown sugar, powdered sugar, cane sugar and similar refined sugars that provide no nutritional value and can be downright harmful. Sweeteners that are better for you (but should still be limited to small amounts) include raw honey, coconut sugar, and pure maple syrup.
Vegetable oils – consuming heavily processed and chemically refined oils (corn oil, canola oil, seed oils) may cause inflammation and possibly lead to more serious problems.
Dairy – no milk, ice cream, cheeses, yogurt, pudding, and so on. We make an exception for grass-fed butter or ghee, however if you want to follow a strict paleo diet, avoid those too.
Soft drinks – no sodas, and it doesn’t matter if they’re “diet” – avoid them all. Get used to drinking pure water instead.
Fruit juices – most fruit juices are about the same as a glass full of sugar water. Enjoy whole fruits instead.
Legumes – most beans, particularly dried beans such as lentils and navy beans, contain toxins and other stuff that can be bad for your digestive system. This includes peanuts. Fresh green beans and peas are less toxic, and when cooked, are fairly benign.
Starchy vegetables – it’s best to avoid white potatoes and other similar vegetables which are higher in starch and lower in nutritional value. While there’s nothing particularly wrong with them, you’ll look and feel better limiting your intake of starch – especially if you’re trying to lose weight.
http://www.paleonewbie.com/wp-content/uploads/2016/09/PN-LOGO-F-RED-BRWN-375X86.png00Trinahttp://www.paleonewbie.com/wp-content/uploads/2016/09/PN-LOGO-F-RED-BRWN-375X86.pngTrina2014-01-16 14:05:132016-12-03 05:10:30Eat This / Don't Eat That