You can’t out work a bad diet.
Diet means how to eat for the rest of your life.
A good guide to follow is below.
Meat, vegetables, nuts and seeds, some fruit, LITTLE starch, and NO sugar!
Just because these foods are not part of the diet, you don’t have to banish them from life forever, but you should try to avoid them most of the time!
1. All the lean meats, fish, and seafood you can eat (i.e. skinless turkey breast, shrimp, salmon, crab, lean pork tenderloin, sirloin, chicken breast, flank steak, pork chops)
2. All the non-starchy vegetables and fruit you can eat (NO white potatoes or corn!! Sweet potatoes, broccoli, asparagus, cauliflower, green beans are all okay)
3. No cereals
4. No legumes (NO beans, peanuts, peanut butter)
5. No dairy products
6. No processed foods (Center Aisle of the Grocery Store)
***The biggest thing to remember is to eat just the foods you can “hunt and gather” at your supermarket. When shopping for Paleo stay to the outside of your grocery store. AVOID the inner aisle of all the processed foods.
– MEALS: You should eat animal protein at almost every meal. You must eat fruits and vegetables, too.
– NUTS: Nuts are rich in calories. If you’re trying to lose weight, you should eat only about 4 ounces of them a day. The best nuts to eat are almonds, brazil nuts, cashew, chestnuts, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts.
– FRUIT: Remember, fruit is high in sugar so try to limit fruits. Stick with apples, strawberries, blueberries, raspberry, or blackberry.
– Avocado’s are very good
OILS: If you do oil use; extra virgin olive oil, flaxseed oil, canola oil, coconut oil, walnut oil
– Drink Water
Q & A:
Q: What are some websites for good recipes and information on paleo?
A: www.everydaypaleo.com, www.nomnompaleo.com, Whole9, Health-Bent, Paleomg, Marks Daily Apple , Everyday Paleo, Stupid Easy Paleo, and the clothes make the girl.
Q: Why can’t I have peanut butter?
A: It has a high content of lectins and other anti-nutrients. Lectins are essentially carb-binding proteins universally present in plants. They’re relatively stick molecules, which makes them effective in binding with their sought after sugars, but undesirable for our digestion, in which their binding powers can lead them to attach to the intestinal linin and wreak havoc.
Paleo Snacks: You may eat these between meals whenever you become hungry
-fresh fruit of any kind
-homemade beef jerky (no salt)
-homemade dried salmon strips (no salt)
-raw vegetables: carrots, celery sticks, cherry tomatoes, mushrooms, broccoli, cucumbers, cauliflower (with homemade guacamole, salsa dip, or almond butter)
-cold skinless, broiled chicken breast
-avocado or tomato slices
-nuts: almonds, pecans, walnuts, filberts (limit 4 oz a day)
-dried fruit (limit 2 oz a day)
-cold slices of lean beef
-unsalted sunflower seeds (limit 4 oz a day)
Things to buy at the Grocery Store:
All Natural Almond Butter
Nuts (macadamia, almonds, pecans, walnuts, pistachios, mixed nuts)
Fish Oil and Vitamins
Veggies (tomatoes, carrots, celery, bell peppers, lettuce, asparagus, broccoli, etc)
Berries (apples, strawberries, blueberries, raspberries, bananas)
Frozen shrimp (wild caught)
Organic Chicken (breasts and thighs)
All Natural Ground Turkey
Organic ground beef (grassfed)
Seafood (preferably wild caught)
Bacon (sugar and nitrate-free)
Pork (preferably organic or all-natural)
All natural sausage
Unsweetened Almond Milk
Vegetables (tomatoes, mushrooms, cauliflower, cucumber)
Fruit (melon, berries, apples, etc)