Clean Eating: The Paleo Diet

By Escali in Healthy Living
Paleo Diet Salmon

The Paleolithic Diet, also known as the Paleo Diet or the Caveman Diet, is the latest nutritional plan to gain popularity that takes us back…way back…to the roots of our earliest ancestors that lived during the Paleolithic period tens of thousands years ago.

The diet & lifestyle plan is based on the presumed ancient diet of wild plants and animals that various hominid species consumed during the Paleolithic era. The diet is centered among the consumption of  foods that consist mainly of fish, grass-fed & pasture-raised meats, vegetables, fruits, roots, nuts and various fungi. The diet excludes food such as processed grains, dairy products, legumes, refined sugar and salt, potatoes and processed oils (foods that were introduced after the advent and discovery of modern agriculture and farming.)

According to the U.S. News & World Report, Paleolithic nutrition is based upon the premise that human genetics have scarcely changed since the ‘beginning’ of the human-kind and our digestive systems are genetically adapted to the diet of our ancestors.

As S.Boyd Eaton, co-author of the article, ‘Paleolithic Nutrition: A Consideration of its Nature and Current Implications’, published in New England Journal of Medicine, “we are the heirs of inherited characteristics accrued over millions of years; the vast majority of our biochemistry and physiology are turned to life conditions that existed before the advent of agriculture some 10,000 years ago. Genetically, our bodies are virtually the same as they were at the end of the Paleolithic era.”

To sum it up, the Paleo diet and lifestyle is based on the simple premise…if the cavemen didn’t eat it, neither do you. The food allowed on this plan are chalk full of protein and fiber, which are naturally filling so you really shouldn’t feel hungry of deprived while on the diet.

Below, is a pictograph highlighting:

‘7 Fundamental Characteristics of Paleo Diets’

  1. 15% of the calories you take in while on the Paleo diet comes from protein
  2. Though the number of carbs you will be ingesting is generally lower because of the elimination of grains, you will also have a lower overall glycemic index by pumping up the fruit and veggies.
  3. Get ready for way more fiber…8 times more fiber just from more non-starchy vegetables.
  4. People are scared off when they see ‘fat’ on food labels. However, a healthy amount of ‘good’ fats are key to a healthy and balanced diet. Get ready to pump up that healthy fat intake from the amount of lean meats the Paleo diet calls for.
  5. Higher potassium amounts and lower sodium–nothing much more to say to explain the benefits of this one!
  6. High levels of dietary acid increases ones’ risk of Type II Diabetes and other health concerns. The dietary alkaline intake one has while on the Paleo diet is a key proponent in balancing dietary acid levels.
  7. This one is simple…the more vitamins, minerals and antioxidants you take in, the better!

The best advice for those who are interested in the Paleo diet is to slowly ease into the transition of consuming grains and dairy by lowering the amount you eat. Unless you are someone who thrives upon doing things ‘cold-turkey,’ easing into the new lifestyle will be your best best for succeeding.

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Here are some Paleo recipes you won’t be dragging your knuckles to try! (Ohhh, cavemen humor)

Banana Chocolate Chip ‘Cakies’

Ingredients

  • 128 g/ 4.5 oz mashed ripe bananas (about 1 large banana)
  • 29.56 g/ 1.04 oz creamy almond butter
  • 14.78 g/ 0.52 oz apple butter (optional)*
  • 9.86 g/0.35 oz vanilla extract
  • 4.93 g/0.17 oz baking soda
  • 2.47 g/0.09 oz ground cinnamon
  • Pinch of Salt
  • 160 g/ 5.64 oz almond flour
  • 21 g/ 0.74 oz Dark Chocolate Chips (85% cacao with not soy lethicin)

Click on the photo for full instructions

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Maple Butternut Squash Mash with Toasted Pecans

Ingredients

  • 680.40 g/ 24 oz butternut squash (peeled, seeded & cubed)
  • 29.56 g/ 1.04 oz coconut oil (melted)
  • 57 g/ 2.01 oz canned coconut milk
  • 43 g/ 1.5 oz maple syrup
  • 4.93 g/ 0.17 oz ground cinnamon
  • 0.62 g/ 0.02 oz ground nutmeg
  • 0.62 g/0.02 oz ground cinnamon
  • 2.47 g/ 0.09 oz sea salt
  • 33 g/ 1.16 oz pecans (chopped & toasted)

Click on the photo for full instructions

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Here is a helpful video brought to you by POP Sugar Fitness that explains the Paleo diet further and gives a testimonial to the health benefits users’ have experienced while on it!

Also check out Escali’s newest Pinterest board that’s dedicated to sharing great Paleo recipes, tips, tricks and helpful links!

Disclaimer:  The Escali Blog does not provide medical advice, diagnosis or treatment. more

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