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Food 4 Thought

This document provides guidance on adopting a paleo diet by focusing on foundational, supportive, and limited foods based on what our primitive ancestors ate. It recommends basing your diet mainly on non-starchy vegetables, healthy fats and oils, animal proteins, and fermented foods. It also provides categories for supportive foods to add variety, limited foods to minimize, and substances to avoid that are not real foods. The document encourages choosing fresh, whole, unprocessed foods and avoiding packaged and processed options.

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142 views5 pages

Food 4 Thought

This document provides guidance on adopting a paleo diet by focusing on foundational, supportive, and limited foods based on what our primitive ancestors ate. It recommends basing your diet mainly on non-starchy vegetables, healthy fats and oils, animal proteins, and fermented foods. It also provides categories for supportive foods to add variety, limited foods to minimize, and substances to avoid that are not real foods. The document encourages choosing fresh, whole, unprocessed foods and avoiding packaged and processed options.

Uploaded by

dhanahbal
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Food for Thought

With obesity and disease rates rising more


rapidly than ever before, the time has come
to re-think—and revise—what we’re eating.

Nourishing, nutrient-rich foods do not come


in cardboard boxes or plastic packages
shipped from a warehouse hundreds of
miles away. The right food is real food:
Fresh, simple, unprocessed, and grown as
close as possible to your home. Turn back
the hands of time and get back to the
basics—eat like your primitive ancestors did
and say goodbye to calorie counting and
dieting forever!

Begin by eating the FOUNDATIONAL FOODS described below. They


provide the protein, fat and broad base of critical nutrients the human body
innately needs to thrive. This simple, basic diet nourished and sustained our
primitive ancestors for millennia. Satisfy your body’s most fundamental nutrients
needs by making these foods the largest part of your diet.

Non-starchy vegetables. Especially leafy greens such as


mustard or collard; kale, watercress, bok choy, spinach,
broccoli rabe, napa cabbage, Brussels sprouts, Swiss chard and
arugula.

Healthy, unprocessed fats and oils. Coconut, avocado, olive


and red palm; butter and lard from organic, grass-fed, and
free-range cattle. These oils can be used for sustained
energy and higher-heat cooking except for olive oil; it should
not be heated. For more information on healthy fats, click
here. Those seeking faster cellular support and even greater
levels of sustained energy may want to consider the use of
an MCT (medium chain triglyceride) oil. Our favorite brand is
available here.

Be All the Man You Can Be by Richard Cohen, M.D


Remember—contrary to what you may have read or been told, saturated
and/or grass-fed animal fats do not cause chronic disease. Learn more about
this important issue here.

Animal proteins. Favor ruminants—animals that feed on grass and leaves (beef,
lamb, bison, elk, venison, goat). When it comes to beef, buy grass-
fed and choose the fattier cuts. Eat pork, turkey and chicken in
moderation (they contain more omega-6 fats). Opt for wild, line-
caught fish and fertile or pastured, organic eggs.

For more information on the health and environmental benefits of


choosing grass-fed and pasture-raised products, click here or here. For more on
making the healthiest possible fish choices, click here.

Fermented foods. Sauerkraut and kimchi; pickled beets and vegetables.


And fermented liquids such as kefir and kombucha. For more on their health
benefits, click here.

Sea vegetables. Arame, dulse, wakame, nori and hijiki are a few tasty
examples. We recommend Maine Sea Coast products, which are not sourced
from the potentially radioactive waters off the coast of Japan.

Natural, elemental salt. Use Himalayan crystal salt only; strictly avoid table salt.
For more on the health benefits associated with the use of natural, elemental
salt click here.

Teas. Herbal, green, black and white; yerba mate. For a hot or
cold instant alternative, try Wisdom of the Ancients Yerba Mate
Royale.

Add some diversity to your diet by eating SUPPORTIVE FOODS, which should
be viewed as secondary sources of nutrition. These foods add nutrient-rich
variety (and practical convenience) to life, but are best when combined with a
diet rich in the foundational foods (described above).

Protein powders. Rice, hemp, pea, cranberry. We recommend those offered by


Sunwarrior Products and Healthforce Nutritionals.

Veggie, fruit and herbal powder concentrates. We recommend Renewal Greens


by Innate Response. This raw, organic formula is one of the most
complete and comprehensive formula available.

Non-dairy milks. Coconut, hemp, and nut milks (such as almond) are
the best choices. For a more cost-effective and environmentally-
sound alternative to aseptic packages, make your own milk at home.

Be All the Man You Can Be by Richard Cohen, M.D


Learn how here. Simply substitute unsweetened coconut flakes or chips for nuts
when making coconut milk.

Fruits and berries. Small amounts of those in season.

Superfoods. Minimally-sweetened cacao; gogi berries, maca,


spirulina, chlorella.

Nuts. Raw macadamias, almonds, cashews, and pistachios.

Seeds. Chia, hemp, pumpkin, and flax.

Coconut-based products. Oil, cream, flour, flakes, water and milk.


They are all nutritious and delicious!

Use caution when eating SUPPORTIVE FOODS WITH LIMITS, those that are
relatively nutrient-rich, but tend to be allergenic and/or too high in
carbohydrates. Their intake is allowed, but should be infrequent and limited.

Grass-fed whey or complete protein, preferably from goat milk. Mt. Capra offers
a variety of great-tasting, highly-digestible and hypoallergenic, grass-fed goat
proteins.

Raw, organic dairy or cheese products made from cow, goat or sheep’s milk.
For an in-depth overview of the benefits of raw milk, click here.

Organic, grass-fed, and whole-fat yogurts, which are difficult to find in grocery
stores but can be made easily and inexpensively at home. Learn how here.

Complex carbohydrates including wild or white rice; starchy vegetables (beets,


carrots, parsnips, squashes, and sweet potatoes). Make an effort to eliminate all
other grains from your diet. Learn more about how going grain free can
significantly improve your overall health and well-being here or here.

It’s okay to add a little FLAVOR to your life! While these substances are not
really food, they do provide beneficial nutrients and plenty of culinary pleasure.
Enjoy them occasionally in small amounts.

Wine. Organic, sulfite-free and red is the best choice.

Dark chocolate. Fair trade, sustainable and greater than 70%


cocoa content.

Be All the Man You Can Be by Richard Cohen, M.D


Coffee. Look for single bean, water-processed Arabica grown at high altitudes.
This type of coffee is preferable because of its low mycotoxin content. We
highly recommend this particular blend.

Natural, un-refined sweeteners. Xylitol, stevia, raw coconut sugar, raw honey
and grade B maple syrup. Avoid the use of refined sweeteners being sold as
healthy, sugar alternatives such as agave nectar, brown rice syrup and
evaporated cane juice solids.

Herbs and spices. The variety of choices is exciting—and endless!

Reduce or eliminate your intake of LIMITED FOODS, which have been


traditionally eaten around the world because they offer an inexpensive source
of calories. Limited foods are inherently low in nutrient value and contain mild
toxins that, when eaten frequently, can lead to inflammatory conditions and
disease. Read more on this topic here.

When FOUNDATIONAL and SUPPORTIVE foods are available, LIMITED foods


should be removed from your diet entirely.

Potatoes. Avoid white potatoes and opt for yukon golds, red potatoes,
fingerlings, or other heirloom varieties when eating potatoes either by choice or
out of necessity

Legumes. All bean varieties including peanuts.

Grains. Including those marketing as healthy alternatives like


barley, rye, oats, kamut, quinoa, amaranth, teff, spelt, wheat
germ and wheat berries. If you must eat grains, choose those
that are sprouted, organic and gluten-free. Strictly avoid wheat.

If it’s NOT FOOD, don’t eat it.

What’s inside the boxes and bags found on grocery store shelves
might be marketed and sold to us as food, but these products of
modern industry aren’t really food at all! While they may provide
calories, they do so to the detriment of our health and well-being.
Strictly avoid your intake of the following food imitators:

Commercial, grain-fed and factory-farmed meat, fish and dairy.

Processed, packaged meats.

Be All the Man You Can Be by Richard Cohen, M.D


Processed sugars. From sugar beets, fructose, corn syrups and solids, dextrose.

Sweet beverages. Soda and juice; all flavored, sweetened waters, teas, etc.

Artificial colors, flavors (including MSG), sweeteners and preservatives.

Processed, hydrogenated oils. Don’t be fooled into thinking vegetable oils are
healthy. They’re extracted from seeds with poisonous solvents (like hexane). In
addition to being inherently toxic and easily damaged by heat, they’re loaded
with (unhealthy) omega 6 fats. Strictly avoid the use of canola, corn, soy,
sunflower and safflower oils.

Processed grains. Including all products made from flour (excepting those
made from coconut and/or nut flours). Eliminate grain-based breads, pastas
and cereals from your diet.

Soy. With the exception of occasional miso and natto (organic), which are
made from fermented soy.

GMO foods. Unfortunately, the list of genetically modified foods is


growing but primarily includes corn, soy, canola and sugar beets. For
more on the health and environmental risks linked to the cultivation
and use of GMO’s, click here.

Alcohol. Excepting small amounts of red, organic, sulfite-free wine.

What comes next? Read more on how grains and grain products are making us
fat and how cholesterol has been framed for crimes it didn’t commit in Tom
Naughton’s Big Fat Fiasco. Gary Taubes’ Good Calories, Bad Calories contains
a long history of how the erroneous fat-cholesterol hypothesis took hold of
science—and U.S. government policy.

For more books that explore the concept of paleo eating in depth, check out
this recommended reading list. Primal Blueprint 101 is practical, easy-to-follow
guide.

What’s for dinner? Become inspired by Melicious’ tasty list of paleo recipes and
the almost-endless collection of those found at Chowstalker.

Be All the Man You Can Be by Richard Cohen, M.D

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