Eat Like A Cave(wo)man – Paleo Diet 101

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I’m guessing, at the very least,  you’ve heard of the “paleo” diet. It was the world’s most popular diet in 2013!

But, what is it? Is it a fad? Is it a lifestyle change? Is it right for you?

Scientist and self-described, “Paleo Mom”, Sarah Ballentyne, Ph.D. defines it as:

“…a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds.  It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.”

From the definition alone, it seems to hit all of the key health pillars.

The name “paleo” is from the “paleolithic” time when earlier humans (thousands of years ago) were hunters and gatherers. It is thought to represent the era of nutrition before the agricultural revolution.

Of course, being a “diet,” or a way of life, paleo has food guidelines. The paleo diet was created to increase the amount of whole, unprocessed, nutrient-dense foods; while reducing the number of gut-disrupting, hormone-disrupting, and inflammatory foods. Check, check and CHECK!

But this doesn’t mean there are only a couple of foods to choose from! There is a pretty wide variety of food to choose from in the paleo diet, including fruits, vegetables, eggs, nuts, seeds, meat (including organ meats), seafood, healthy fats, fermented foods, herbs, and spices. With the exception of processed and refined foods (e.g. sugar, vegetable oils, artificial sweeteners, etc.), grains (e.g. wheat, oats, rice, etc.), dairy, and most legumes (e.g. beans, lentils, peanuts, etc.) – the paleo diet offers it’s users a wide variety of foods to choose from .

If you are interested in exploring paleo, you have the option of using the diet as more of a “template,” rather than a strict set of rules. It’s a diet that seems to be easy to maintain, and with little to no negative side effects. There is no measuring or counting of calories or carbs (bonus!). And there are plenty of delicious and nutritious foods to choose from (whoop, whoop)!

Many proponents of the paleo diet even encourage experimentation by adding in a few of the (healthy and whole) foods on their list of exclusions. High-quality dairy (think grass-fed, full fat, and possibly unpasturized) , white rice, or potatoes may be added to less restrictive forms of the paleo diet. Really, it’s up to you but you could consider this “Paleo light”.

Several clinical studies have been done to find out whether there are health benefits of eating this way. Some of the research has shown that the paleo diet can help with weight loss and belly fat. If that’s a problem area for you, that alone may be reason enough to give it a try!

Not to mention its effect on several modern-day chronic diseases.  For example, it can improve risk factors for heart disease, it has also been shown to reduce inflammation, improve glucose tolerance, and even reduce symptoms of some autoimmune diseases (many people who suffer from MS have found improvement of symptoms when following a paleo diet).

It’s also thought to be “gut-friendly” because it includes a lot of high-fiber foods (i.e. fruits, vegetables, nuts & seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods. And any form of eating that supports gut health is one that you should consider.

Some people recommend the paleo diet for those with food intolerances or autoimmune diseases. Those at high risk for heart disease or diabetes may also be good candidates to give the paleo diet a try. If you react to gluten or lactose, this diet removes them both by eliminating all grains and dairy. Even if you don’t have food intolerances, high risk of heart disease or diabetes, the simple elimination of added sugars, processed and refined foods can (should?) be a health goal to move towards.

Science has also shown that it can help some people to lose weight, reduce risks of heart disease, improve glucose tolerance, and reduce inflammation (all good things).

At the very least, eliminating added sugars, processed, and refined foods are a great goal, even if you decide not to “go paleo” or want to try “paleo light”.

Two great resource books for you to check out:

Paleo For Beginners: Essentials to get started

Weeknight Paleo: 100+ easy and delicious family friendly meals

Recipe (Paleo): Banana Muffins

Makes 12 muffins

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Ingredients:

  • 3 large eggs
  • 5 mashed bananas
  • ½ cup almond butter
  • ¼ cup coconut oil
  • 1 tsp vanilla
  • ½ cup coconut flour
  • 1 tbsp cinnamon
  • 1 tsp baking powder
  • 1 tsp baking soda
  • pinch of sea salt

 

Directions:

  1. Preheat oven to 350F. Line 12 muffin cups with liners. In a food processor or stand mixer, blend eggs, bananas, almond butter, coconut oil, and vanilla.
  2. In a large bowl mix coconut flour, cinnamon, baking powder, baking soda, and salt.
  3. Add blended wet ingredients to dry ingredients and stir until combined.Spoon batter into muffin tins, ¾ full. Bake for 15-18 minutes or until golden.
  4. Serve & enjoy!

Tip: You can top muffins with walnuts before baking.

The Coconut Oil Craze – Should You Jump On The Bandwagon Too?

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Yes, yes you should. End of post.

Seriously though, what exactly is it about coconut oil that makes it so healthy? And which type is best?

Let’s dive into some of the fascinating research and find out.

Coconut oil contains the same 9 calories per gram as other fats and it is extracted from the “meat” of the coconut (the white, fleshy inside). It’s a white solid at room temperature and easily melts into a clear liquid on a warm or hot day.

Like all things in life, not all fats are created equal.  Coconut oil is special. Wonder Woman special. And here’s why….

Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs.

What makes MCTs unique is how your body metabolizes them;  they’re easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they’re burned for fuel or converted into “ketones.” This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.

But wait, it gets better!

Coconut oil’s MCTs have also been shown to have a few different fat loss benefits. Can I get a WHOOP, WHOOP?!?

First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat.

Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn;  (when you compare the calories burned after eating the same amount of other fats). In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%. Without even moving a muscle!

Third, some studies also show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference” – and remember why waist circumference matters? ).

Just remember not to add coconut oil to your diet without considering the other fats and oils you may already be eating!

Now that you are totally on board with adding coconut oil to your diet, are you also wondering how much coconut oil you should eat?  Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day. You likely don’t need any more than that.

There are so many coconut oil options available in grocery stores these days that it can make it difficult to know which is best…And does it even matter what kind of coconut oil you use?

I recommend you stay away from “refined” ones, and opt for “virgin” or “extra virgin” coconut oil. That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process;  this helps to preserve more of the oil’s natural health-promoting antioxidants and keeps the oil pure.

Some of the brands that we use at our house are:

coconut oil

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nutiva coconut oil

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Tip: Always (and I mean ALWAYS) avoid “hydrogenated” coconut oil. It contains  “trans fats”, and you never want to be consuming those.

Tip: Coconut oil, has a high ‘smoke point’ of 350F. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking.

There are a ton of pros to including coconut oil in your diet. The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now. You now know that this may help you to lose weight, reduce belly fat, and increase your metabolism.

And it tastes AH-mazing too!

Recipe: Seductive Fudge

(after tasting this, anyone you share it with will do anything you ask….it’s that good)

Seductive Fudge
(Photo credit:honeyvillefarms.blogspot.com

Serves 12

Ingredients:

  • 1/2 cup virgin coconut oil
  • 1/4 cup almond butter
  • 1/2 cup cocoa powder
  • 1/2 cup maple syrup
  • 1 tbsp pure vanilla extract
  • sea salt to taste
  • 6 tablespoons slivered almonds

Directions:

  1. Mix together the coconut oil and almond butter
  2. Add cocoa powder and mix until combined.
  3. Pour in the maple syrup, vanilla, and salt until smooth.
  4. Stir in the slivered almonds.
  5. Line a loaf pan with parchment paper.
  6. Scoop the mixture into the pan and spread out until even.
  7. Freeze for 1 hour or until solid.
  8. Slice into small squares and prepare to be seduced.
  9. Serve & enjoy!

Tip: Substitute other seeds, chopped nuts, or dried fruit instead of the almonds if you wish. All options are equally delicious!

Could My Symptoms Actually Be a Food Intolerance?

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Food intolerances or “sensitivities” can affect you in so many ways.

And they’re a lot more common than most people think. Even if you don’t think you are sensitive to anything.

I’m not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those are serious and can be life-threatening.  If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary.

What I’m talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body.

And this is exactly what makes them so tricky to identify.

Symptoms of food intolerances

There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea;  symptoms can start immediately after eating lactose or gluten.

Other more insidious symptoms may not be linked to foods in an obvious way.

Symptoms like:

Chronic muscle or joint pain;

Sweating, or increased heart rate or blood pressure;

Headaches or migraines;

Exhaustion after a good night’s sleep (7-9 hours);

Autoimmune conditions like Hashimoto’s or rheumatoid arthritis;

Rashes or eczema;

Inability to concentrate or feeling like your brain is “foggy”;

Shortness of breath.

If your body has trouble digesting specific foods, it can affect your hormones, metabolism, or even cause inflammation and result in any of the symptoms listed above. And these can affect any (or all) parts of the body, not just your gastrointestinal system.

In our house, when my kids eat foods they are sensitive to, one of the reactions that we have noticed is a cerebral one. After eating some foods, their behaviour changes – anger, lack of patience, irritability and inability to cope with regular occurances means lots of tears! It can be dramatic and every time it happens, we kick ourselves for letting them eat the offending food.

How to prevent these intolerances

Obviously, the main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them.

Simple right? Easier said than done…it can be SO HARD.

The goal is to get rid of those offending foods/drinks, all traces of them, for three full weeks and monitor your symptoms.

If you start to feel better, then you need to decide whether it’s worth it to stop ingesting them completely, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.

Here are two of the most common triggers of food intolerances:

Lactose (in dairy  – eliminate altogether, or look for a “lactose-free” label). Yes, that includes yogurt, ice cream, and cheese.  Try nut or coconut milk instead.

Gluten (in wheat, rye, and other common grains – look for a “gluten-free” label – try gluten-free grains like rice, quinoa, millet, & gluten-free oats).

This is by no means a complete list, but it’s a good place to start because lactose intolerance is thought to affect up to 75% of people, while “non-celiac gluten sensitivity” can affect up to 33% of people.

I can hear many of you scoffing at this right now. You LOVE cheese and yogurt and have it everyday and/or multiple times a day…and giving it up seems impossible. But remember, this is only for 3 weeks! Imagine what life would feel like pain free, or full of energy, or less bloated…or without the negative symptoms that have been with you for so long, you consider them ‘normal’. Just imagine. And now tell me that that life isn’t worth 21 days.

So, if you can eliminate all traces of lactose and gluten for three weeks, it can help confirm whether either or both of these, are a source of your symptoms.

Yes, dairy and grains are a part of many government-recommended food guidelines (which are also supported by those same organizations), but you can absolutely get all of the nutrients you need if you focus on replacing them with nutrient-dense foods.

A reliable way to monitor how you feel after eating certain foods is to track it. After every meal or snack, write down the foods you ate, and any symptoms so you can more easily spot trends.

Click here to download a free copy of my Weekly Diet Diary/Food Journal to help you track.

And, as mentioned earlier, symptoms may not start immediately following a meal. You may find, for example, that you wake up with a headache the morning after eating bananas.

You might be surprised what links you can find if you track your food and symptoms well!

IMPORTANT NOTE: When you eliminate something, you need to make sure it’s not hiding in other foods, or the whole point of eliminating it for a few weeks is lost. Restaurant food, packaged foods, and sauces or dressings are notorious for adding ingredients that you’d never think are there. You know that sugar hides in almost everything, but did you also know that wheat is often added to processed meats and soy sauce, and lactose can even be found in some medications or supplements?

When in doubt you HAVE to ask the server in a restaurant about hidden ingredients, read labels, and consider cooking from scratch.

What if it doesn’t work?

If eliminating these two common food intolerances doesn’t work, then you can go one step further to eliminate all dairy (even lactose-free) and all grains (even gluten-free) for three weeks.

You may need to see a qualified healthcare practitioner (like me) for help, and that’s OK. I don’t want you to continue suffering if you don’t need to!

Recipe (dairy-free milk): Homemade Nut Milk

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Cashew milk is by far the easiest (and quickest) nut milk to make. Cashews are a naturally softer nut so if you are pressed for time, you don’t even need to soak them overnight. When I forget to soak them, I simply throw them in a glass of water for a few minutes while I am prepping other things, then I get to making my milk! Oh, and the best part – no straining so there is no waste!

Makes 3-4 cups

Ingredients:

  • 1 cup raw cashews (These are the ones I use)
  • 3 cups water
  • pinch of salt
  • ¼ teaspoon vanilla extract (optional)
  • 1 tbsp maple syrup or 1-2 dates (optional)

Directions:

  1. Soak nuts for about 4-6 hours (optional, but recommended).
  2. Dump soaking water & rinse nuts.
  3. Add soaked nuts and 3 cups water to a high-speed blender and blend on high for about one minute until very smooth.

Serve & enjoy!

Tip: You can double (or halve) the recipe and store the milk in an airtight container in the fridge for up to 7 days.