What is the Paleo diet?

The Paleo diet is commonly referred to as the "caveman" diet. The idea behind it, is that you only eat food that you can hunt or gather. Over time we have introduced genetically modified and processed foods into our diet and our bodies are not equipped to digest these types of foods, not to mention they have no nutritional value. These foods are loaded with toxins and are the leading causes of the biggest diseases affecting millions in the US including obesity, diabetes, heart disease and digestive disorders.

The rules to the Paleo diet can be a little confusing and full of loop holes so I will break it down to the most simple rules and then will elaborate on them later. The things that you are allowed to consume are meat, fruits, vegetables, seafood, nuts/seeds, and healthy fats. The things you must avoid are dairy, grains, processed food/sugars, legumes and alcohol.

Everything you can eat

Meat: You can eat any type of protein you want, but if you want to follow the most strict rules, eat products from animals that are grass fed/pasture raised and stay away from highly processed meats such as spam or hotdogs. Examples of good meats are game meat, organ meats, pork, beef, chicken, turkey, lamb, jerky, bacon and eggs.

Seafood: All seafood is allowed on Paleo, just be aware of mercury levels. Examples are fish, crab, clams, crawfish, crayfish, shrimp, lobster, scallops and oysters. 

Vegetables: All vegetables are allowed on Paleo, but is recommended to stay away from starchy/sugary vegetables. Vegetables that are allowed are asparagus, avocado, artichoke hearts, brussels sprouts, carrots, spinach, celery, broccoli, zucchini, cabbage, peppers, cauliflower, parsley, egg plant, onions, and green beans. Vegetables to eat in moderation are squash, yams, sweet potatoes, potatoes, and beets.

Fruits: All fruits are allowed on the Paleo diet, if you are on the diet to loose weight, it is recommended to limit to 1-3 pieces per day. Examples are apples, blackberries, strawberries, apricot, lemon, watermelon, papaya, peaches, plums, mango, blueberries, grapes, pineapple, lime, raspberry, cantaloupe, tangerine, plum, figs, oranges, and bananas. 

Nuts: All nuts are Paleo friendly, just remember that they are usually high in fat, it is recommended to limit to 2 oz a day. Examples are macadamias, cashews, pistachios, pine nuts, almonds, hazelnuts, sesame seeds, brazil nuts, pecans, walnuts,  sunflower seeds, and chestnuts. Peanuts are legumes, which are not allowed on paleo diet. 

Fats: Natural oils and fats are your bodies natural way of creating energy. Here are the paleo approved oils you can use to eat or cook, walnut oil, extra virgin olive oil, lard, macadamia oil, coconut oil/milk, and hazelnut oil. 

Beverages: The only Paleo approved drinks are water and herbal tea.

Foods you not allowed to eat

Grains: The reason they don't want you to eat any type of grains are because they have harmful substances like gluten, lectins, and phytic acid. These substances mess with your digestive systems and cause inflammatory responses and counts for 50% of adult diets. Examples of grains are wheat, flour, rice, rye, barley, corn, oats, bread, cereal, pasta, pastries, cookies, beer, alcohol, crackers, bagels, tortillas, oatmeal and chips. 

• Gluten: Is a protein found in wheat, barley, rye, and oats that is hard for people to digest and can cause fatigue, skin inflammation, and joint pain. In fact, 30-80% of people have some sort of gluten intolerance. 
• Lectins: Most foods/living things contain lectins. They are proteins that protect animals and plants from disease.When you consume grains, they get into your small intestines and attach's to its lining. It then tricks your body into taking it across the border of your intestines, where it is seen as a foreign object. Your body will then produce antibodies and starts attacking your own body. This will create autoimmune diseases such as type 1 diabetes, celiac disease, rheumatoid arthritis, lupus and multiple sclerosis. 
• Phytic Acid: Is found in grains, legumes, and nuts. It is harmful to us, because we lack an enzyme to digest it. It binds with magnesium, calcium, zinc and iron and removes those nutrients from our body contributing in iron deficiency. 

Legumes: Usually knows as beans, are not as bad as grains are for us, but should be avoided.  Legumes are a low source of protein,high in carbs, and have a high glycemic index. Examples of legumes are black beans, soy beans, peanuts, black eyes peas, pinto beans, lentiles, red beans, peas, garbanzo beans and lima beans.

- Acceptable legumes are snow peas, snap peas, and green beans. 

• Soy: Has toxins and is a major source of plant based estrogen, which wrecks havoc on your hormonal balance. It is also the most genetically modified crop out there. 

Refined Sugar: Sugar spikes your blood sugar, stresses your body out, and is a toxin . When your body has too much sugar, it is stored as glycogen that is used as energy. If there is extra glucose in your body, it is stored as fat. This can cause fatigue, diabetes, and other immune diseases. Examples of  refined sugars to avoid are sugar cane, honey, maple syrup, high fructose corn syrup, refined honey, dextrose, maltodextrin, sucrolose and brown sugar. 

Unnecessary additives: They are artificial sweeteners and synthetic food coloring including aspartame, nitrates, potassium sorbates, and BHA. They are all among preservatives that have been shown to cause cancer or negative impacts on nervous systems. Stay away from ingredients you cannot pronounce. 

Things you can consume in moderation

Dairy: This is one of those grey areas in Paleo. It is usually put in the not allowed category, only for the reasoning that most people can not digest dairy, so it is suggest that you stay away. Examples of dairy are butter, yogurt, cottage cheese, buttermilk, kefir, ice cream, milk, cream, and powdered milk. If you know without a doubt that you have no problem digesting dairy, you can go ahead and put it in the allowed category, just consume in moderation. I would suggest trying to go with out it for a few weeks and then add it in if you like to see how your body adjust to the change.If you choose to add this to the foods you will allow yourself to eat, you should stay away from pasteurized and homogenized dairy and only consume raw, grass fed, fermented, and whole milk products. 

Coffee, chocolate, dried fruit, alcohol, caffeinated tea, raw honey, stevia, coconut water, freshly juice fruits/veg, and other caffeinated drinks should only be consumed as a treat, not a crutch.