Paleo Diet 101

You may have 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 right for you?

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

“The Paleo diet is 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.”

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 agriculture.

 

WHAT YOU CAN AND CAN’T EAT ON THE PALEO DIET

Of course, being a “diet,” 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.

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.

You can include fruits, vegetables, eggs, nuts, seeds, meat (including organ meats), seafood, healthy fats, fermented foods, herbs, and spices.

The paleo diet excludes 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 can be thought of 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. And there are plenty of delicious and nutritious foods to choose from.

Many proponents of the paleo diet even encourage experimentation by adding in a few of the (healthy whole) foods on their list of exclusions. High-quality dairy, rice, or potatoes may be added to less restrictive forms of the paleo diet.

 

HOW DOES THE PALEO DIET AFFECT HEALTH?

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. 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.

It’s also thought to be “gut-friendly” because it includes a lot of high-fibre foods (i.e. fruits, vegetables, nuts & seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods.

 

WHO SHOULD CONSIDER A PALEO DIET?

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 choose to go paleo, the elimination of added sugars, processed and refined foods can (should?) be a goal to move toward.

 

CONCLUSION

The paleo diet is based on what hunters and gatherers ate thousands of years ago. It is a whole-food based, nutrient-dense diet that focuses on fruits, vegetables, eggs, nuts, seeds, meat, seafood, and fermented foods.

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

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

 

RECIPE: PALEO BANANA MUFFINS
Serves 12

INGREDIENTS

3 large eggs
5 mashed bananas
½ cup cashew 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

INSTRUCTIONS

1. Preheat oven to 350F. Line 12 muffin cups with liners.

2. In a food processor or stand mixer, blend eggs, bananas, cashew butter, coconut oil, and vanilla.

3. In a large bowl mix coconut flour, cinnamon, baking powder, baking soda, and salt.

4. 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.

Serve & enjoy!

TIP: You can top muffins with walnuts before baking.

 

References:

https://authoritynutrition.com/paleo-diet-meal-plan-and-menu/

https://www.thepaleomom.com/start-here/paleo-diet/

https://authoritynutrition.com/5-studies-on-the-paleo-diet/

About Me

Hi, I’m Tracy! I create food solutions to feed your life goals. I’m a Nutritionist, chocoholic + superhero fan. Mom to three, wife to one, crazy about all four, and food! When you work with me you’ll learn to savour life and nourish all that it has to offer.

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Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

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I really enjoyed reading your blog on Veggies! I like the different ideas on how to incorporate more veggies. I love grilled veggies the best but also enjoy making casseroles with different veggies! I cant wait to try some of your new veggie recipes....even the butternut smoothie😬!

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And were not just talking digestive symptoms.

Even things like headaches, joint pain, or eczema can be related to food that youre sensitive to.

How would you find out if there is a food at the root of your issue?

Through an elimination diet!

Elimination diets are just that - eliminating certain foods. Then you reintroduce them back one at a time to see if you are sensitive to those foods.

It’s a strategic process that can be great… but also not so great.

In this weeks blog - link below - I share the pros and cons of elimination diets and my latest recipe - youll never know that it eliminates the most common allergens (because its so good).

https://tracyhoule.com/pros-and-cons-of-elimination-diets/

If you have some nagging symptoms, it's possible that they're related to the foods you eat!

And we're not just talking digestive symptoms.

Even things like headaches, joint pain, or eczema can be related to food that you're sensitive to.

How would you find out if there is a food at the root of your issue?

Through an elimination diet!

Elimination diets are just that - eliminating certain foods. Then you reintroduce them back one at a time to see if you are sensitive to those foods.

It’s a strategic process that can be great… but also not so great.

In this weeks blog - link below - I share the pros and cons of elimination diets and my latest recipe - you'll never know that it eliminates the most common allergens (because it's so good).

tracyhoule.com/pros-and-cons-of-elimination-diets/
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Did you know that your morning coffee can be HARMFUL to your health based on your genetics?

Have you ever wanted to know what you should and shouldn’t eat, based on YOUR specific body?

Today's blog - link below - is ALL about the details of DNA testing AND how to get started.

It looks at your genes and how your diet interacts with them.

We can use nutrition to create PERSONALIZED diets to:

PREVENT certain conditions

Help you understand your INTOLERANCES

Know how your body REACTS to carbs, fats, proteins, vitamins, and minerals

Build a nutrition plan for OPTIMAL health



🙋🏻‍♀️ I know I carry the CT variant of the GLUT2 gene.

This means I have a higher risk of sugar addiction which can lead to developing Type II Diabetes – but it doesn’t mean I WILL develop diabetes.



I've been able to ALTER and IMPROVE my diet with this knowledge to make sure I live a long and healthy life.



So, let’s get started figuring YOUR genetics and health out!

Have you tried genetic testing?

What’s holding you back?

Let me know in the comments below! ⬇️

tracyhoule.com/benefits_genetic_testing_for_health/
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