Vegetables: broccoli, kale, peppers, onions, carrots, tomatoes, etc.Eggs: may be free-range, pastured, or omega-3 enriched.Fish and seafood: salmon, trout, haddock, shrimp, shellfish, etc (choose wild-caught if you can).Meat: Beef, lamb, chicken, turkey, pork, and others.There’s a variety of whole, unprocessed foods you can eat on the paleo diet. If you want to avoid these ingredients, you must read ingredients lists and nutrition labels, even on foods that are labeled as “health foods.” Summaryįoods to avoid on the paleo diet include processed foods and ingredients, like sugar, bread, certain vegetable oils, trans fats, and artificial sweeteners. Highly processed foods: everything labeled “diet” or “low fat” or that has many additives, including artificial meal replacementsĪ simple guideline for the paleo diet is, if it looks like it was made in a factory, don’t eat it.Artificial sweeteners: aspartame, sucralose, cyclamates, saccharin, acesulfame potassium (use natural sweeteners instead).Some vegetable oils: soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and others.Dairy: most dairy, especially low fat dairy (some versions of paleo do include full-fat dairy like butter and cheese).Grains: breads, pastas, wheat, cereal, spelt, rye, barley, etc.Sugar and high-fructose corn syrup: soft drinks, fruit juices, table sugar, candy, pastries, ice cream, and many others.The paleo diet discourages consumption of certain foods, including: The basic concept of the paleo diet is to eat whole foods and avoid processed foods. Paleolithic humans’ diets varied depending on availability and location. You can adapt all of this to your own personal needs and preferences. However, it’s important to consider the above as general guidelines, not something written in stone.
Foods to limit include grains, most dairy products, and legumes ( 2). The paleo diet includes meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats, and oils ( 2).įoods to avoid include processed foods, sugar, soft drinks, artificial sweeteners, and trans fats. Some even ate insects, but fortunately, this delicacy is not included in today’s modern interpretation of the paleo diet. Some ate a low-carb diet high in animal foods, while others followed a high carb diet with lots of plants ( 1). Paleolithic humans thrived on a variety of diets, depending on what was available at the time and where in the world they lived.
This article is a basic introduction to the paleo diet, providing a simple meal plan and other essential information. In fact, several studies suggest that this diet can lead to significant weight loss (without calorie counting) and major improvements in health.Īnthropologists also speculate that the paleo diet influenced anatomic and physiologic changes in humans, including an increase in brain size and reduction in gastrointestinal tract size ( 1). The paleo diet is designed to resemble what human hunter-gatherer ancestors ate thousands of years ago.Īlthough it’s impossible to know exactly what human ancestors ate in different parts of the world, researchers believe their diets consisted of whole foods.īy following a diet of whole foods and leading physically active lives, hunter-gatherers presumably had much lower rates of lifestyle diseases, such as obesity, diabetes, and heart disease. It may benefit your overall health and reduce your risk for some health conditions, including obesity. Turns out I filled exactly one notebook in one year.The paleo diet includes whole, unprocessed foods, such as vegetables, nuts, seeds, and meat. I bought two notebooks for 2017, not knowing how quickly I’d make it through the first one. Hooray again!Īnd it’s the same color combo as last year, which means it matches the lined spiral notebook I already have! Well, lo and behold, the next year I found that very planner. And wouldn’t it be cool if there were a bunch of lined pages at the back? My system worked perfectly for me that year, but I did keep thinking you know, this would be even more perfect without the weekly part in between the monthly calendars. Because as you know, I only use the monthly pages.
I did a little happy dance right there in the aisle. Hooray!Īnd get this: there was a coordinating lined spiral notebook. bonus: matching lined notebook – for running to-do lists and brainstorming sessionsīelieve it or not, I found an almost-perfect 2017 planner at Target for about $12.medium size – in my opinion, 7 x 9-ish is the perfect size.slim profile – do you even know how thick those “super planners” are?.I also carry it to date night restaurants. tabbed months – for quickly flipping to a different month.monthly calendar only – with big squares for each day.
0 kommentar(er)
