Archive for December 23rd, 2013

The solution of Lite-Paleo

Not everyone has to go full Paleo or very low carb to get health benefits. Some people might not need such extreme solutions as much if they’re relatively healthy, or if they can’t afford it as much, or if simply they don’t want it as much. If I had to suggest just a 5 bullet-point version for a Lite Paleo diet, that is less restrictive but it still has major health benefits, it’d be this:

1. No gluten, ever. This is the only no-no, persisting even in the Lite version of Paleo. So, don’t consume anything made out of wheat, rye, and barley. Unfortunately, most oat cultivars are also problematic. Read all labels, use gluten-free “tamari” soy sauce, and avoid beer, and fries fried on oil that flour’ed food was previously fried in it (as in most restaurants).

2. At home, never use vegetable seed oils or margarine. Cook or fry with coconut oil, grass-fed butter or animal fat, and use extra virgin olive oil for salads. Don’t be afraid of the right fats!

3. Limit sugar/carbs & processed foods. This means, avoid (even if gluten-free): cereals, pizza, bread, pasta, cakes, processed GMO soy (e.g. soy milk, tofu etc), high fructose corn syrup, candy etc. Particularly avoid these during the first few months of your diet (healing time), but it’s not necessary to cut them down completely afterwards. Sometimes, indulge on the gluten-free versions of these foods if you must, but in moderation, and rarely. However, completely avoid industrially-prepared trans-fats.

4. Give priority to wild, oily fish (e.g. Alaskan salmon), shellfish (especially oysters), and seaweed (multiple varieties) over meat. Have some type of seafood almost everyday, even if in small quantity.

5. ADD the following to your diet: kefir (home-made is way more potent), bone marrow broth (cook with it often), offal (especially liver & heart), and unpasteurized sauerkraut/kimchi. Soak your beans/lentils for 24 hours before cooking. Eat a lot of veggies (2/3s of weight compared to protein in each meal must be veggies), some raw. Also, fruits, tubers, nuts & seeds, dairy, pastured eggs, seafood & meat, raw & local honey, are all ok to consume freely! Rice, non-GMO whole corn, and quinoa are ok too, but not as often.

That’s it, really. Basically, it’s just about removing or limiting 3 types of high-inflammation foods from your diet, and adding back foods we evolved with. Here are some recipe ideas!

Bonus! Try to drink plenty of water, but with no added fluoride in it (check with your county to see if they add any). If they do add fluoride, move to natural spring water. If they don’t add any, tap water is ok, but filter it anyway to remove its chlorine. Also, move to a fluoride-free toothpaste. Avoid all sodas and drink very little alcohol.

Bonus 2! Go out in the sun (with some exposed skin) for at least 15 minutes a day. Also beneficial: walk barefoot among vegetation! Maybe even meditate!