Paleo Coaching Calls with Dr. Heidi Dulay

Listen to my Tuesday coaching call from April 5, 2016 with Dr. Heidi Dulay below on Paleo (Part 1):

 

Paleo Basics

  • Paleo eating is a template, not a rigid set of do’s and don’ts.
  • Based on the fact that our bodies develop very slowly – we still have Stone Age bodies in a world of 21st century food. Therefore, we need to eat like Stone Age (Paleolithic) people.
  • 6 authors paved the way to the current mainstreaming of the “Paleo Diet”.
  1. Paleo Diet came out in 2002 – Loren Cordain, PhD, Colorado State U.
  2. Primal Blueprint – Mark Sisson, 2009, revised 2011 – Paleo template not rigid rules
  3. Primal Body Primal Mind – Nora Gedgaudas, 2011 – Dairy ok

Latest book: Primal Fat Burner, 2017 – Healthful fats are most efficient human fuel, regulates hunger and facilitates weight loss

  1. Paleo Solution – Robb Wolf, Cordain’s student, 2011 – Start by clearing your pantry, fridge and freezer of all non-Paleo foods. Then go shopping.
  2. Paleo Code – Chris Kresser 2013. Some legumes ok
  3. The Wahls Protocol – Terry Wahls MD 2014 – Use Paleo principles to treat autoimmune disease.
  • What everyone agrees on :

Eat like our Paleolithic answers ate – despite living in a world that is 40 million years older!!!… Stone Age was uncomplicated by agriculture, animal feeding operations, highly processed foods and foodlike substances made in labs. We can approximate those conditions today.

SO, HOW DID OUR PALEOLITHIC ANCESTORS EAT?

  1. Majority of food on a Paleo plate is animal – meats, poultry, fish/seafood, insects
    1. These foods are called “lean protein” or “lean meats”, making them more acceptable in a low fat culture. (We are still a low fat culture despite all the research on the benefits of eating fat.)
    2. “Lean protein” refers to the SOURCE of the meat – 100% grassfed cows, and lamb; pastured pork, poultry and eggs – rather than meat that has been trimmed of its fat.
    3. Do not be tricked into buying ground beef with “only 15% or 10% fat”. That is unnatural – the processors have removed some of the natural fat. 75% ground beef or unspecified percentage is the closest to natural. (US Wellness online sells both 75% and 85% ground beef.)
    4. More recent Paleo is developing a greater acceptance of saturated fats which Cordain’s original Paleo plan was against.
    5. Lean protein is not an issue with fish because fish fat is largely omega 3 unsaturated fats and we are universally encouraged to eat it.

Remainder of the Paleo plate consists of:

  1. Fresh veggies, including tubers – below ground plant storage sac of food.

Eg, potatoes and sweet potatoes, turnips, beets, carrots.

  1. Some fruit, mostly berries
  2. Some nuts properly prepared by soaking, dehydrating and/or low-roasting

AVOID

  1. Avoid grains.
  2. Avoid industrial foods: refined sugars, refined vegetable oils, and processed foods.
  3. Avoid low fat dairy

High fat dairy like butter and cream and fermented whole milk are ok for the more recent Paleo gurus, but were restricted by Cordain in his ban on all dairy.

And Part 2 was recorded on April 12, 2016. You can listen to it below:

Paleo Eating – Part 2

4 Pitfalls of Paleo

  1. Too much fruit – only end of summer and fall
  2. Too much starchy root veggies – potato, yams, turnips…
  3. Too much protein – tends to be low carb high protein instead of high fat
    1. Excess protein turns to glucose in the body
    2. Formula – US go
    3. v: Weight in kilograms x .8 for regular folks.
  4. Imbalanced focus on LEAN protein –
    1. Animals were naturally lean in ancient times… Our ancestors did not trim the fat off the meat they ate.
    2. The closest we can get to ancient Paleo meat is 100% grassfed beef and lamb and pastured poultry and pork… Eat the fat on steaks and chops!
    3. Do not trim the fat off steaks and chops (tell your butcher not to) — unless the meat is conventional – conventional  fat is not health-giving.
    4. Source: US Wellness – 55-45% meat to fat

6 Benefits of Paleo

  1. Raises the bar on food quality, encouraging100% grassfed, pastured, organic.
  2. Weight loss
  3. Low carb
  4. Can reverse metabolic syndrome (cf https://chriskresser.com/how-a-paleo-diet-can-reverse-metabolic-syndrome/?utm_source=activecampaign&utm_medium=email&utm_term=new-this-week-how-a-paleo&utm_content=&utm_campaign=ck-roundup)
  5. Promotes health and prevents chronic disease. Probably mostly due to reducing carbs.
  6. Cuts costs by excluding bread, granola, candy, cereal, rice, beans, etc. Savings can be used on quality meats, seafood and veggies.

Contemporary Paleo Foods

(Based on the broader understanding of Paleo across Paleo gurus to date.)

  1. Beef, lamb, pork, including all fat on steaks and chops – 100% grassfed. Organic ok. Quality bacon and sausage.
  2. Poultry, including skin – pastured. Organic ok.
  3. Organ meats – 100% grassfed or pastured with no corn, soy or grain in supplemental feed. Organic ok.
  4. Bone broths from any quality-animal bones.
  5. Eggs – Pastured or at least organic or organic DHA/Omega 3 enriched
  6. Wild fish and shellfish
  7. Tubers and roots: potatoes, yams, beets, carrots, turnips — organic
  8. Leafy and fruity (eg cucumber, tomato, zucchini) vegetables, all colors, organic
  9. Seasonal fruits – Organic – Avocados (conventional ok), olives and berries best. Other fruit not good for weight loss.
  10. Full fat dairy: Grassfed butter and ghee, raw cheese, raw heavy cream, fermented dairy (raw kefir best, plain yogurt ok). Organic/pastured.
  11. Legumes occasionally. Eat only if you can’t live without them. Do not eat if they cause gas, bloating, etc. (due to FODMAPS – carbs that some people poorly absorb: “Beans, beans, the dangerous fruit; the more you eat, the more you toot…” J ) Soak 18+ hours and cook thoroughly to remove antinutrients (lectins and phytates) that inhibit mineral absorption.
  12. Nuts and seeds, organic — Soak (18+ hours), or sprout, or low-roast (225˚ about 1 hour). Consider cutting these out if you have an autoimmune disease or want to lose weight faster. Avoid almonds sold in stores – they are irradiated by law.
  13. Oils: Coconut oil, lard (pork), tallow (beef or lamb) or schmaltz (chicken or duck) for cooking. Olive, flaxseed, walnut, avocado and macadamia to drizzle on food. NO canola, soybean, safflower, sunflower, cottonseed, peanut, corn or grapeseed oils.  NO hydrogenated oils.
  14. Organic herbs and spices great. Himalayan or Redmond RealSalt fine.
  15. Dark chocolate – 70+% cacao
  16. Sweeteners: Raw honey, monk fruit (lo han guo), whole stevia
  17.  Beverages:
    1. Water: Filtered or in glass bottles. Still or sparkling/mineral.
    2. Organic loose leaf tea
    3. Organic or fair trade coffee
    4. Red wine – One 5oz glass per day max

Strategies

  • Eat when you’re hungry. No worries about missing meals.
  • An eating approach called digestive resting (aka intermittent fasting) is Paleo.

Avoids:

No bread, cereal, oatmeal, pasta, noodles or other grain foods

No sugar or artificial sweeteners, no candy, pastries, ice cream.

No sodas. (Sparkling or mineral water ok.)

No “diet” or “low fat” foods

No soy sauce or tamari; use Coconut Aminos instead.

Virtually no food in boxes, crinkly bags, tetrapaks, and other modern packaging.

No calorie counting.

No portion control.

Sample Paleo Plate – lunch or dinner:

  • 4-8 oz of meat or fish or shellfish
  • Green veggies
  • Potato or yam or beets or carrots
  • Green salad with avocado or olives
  • Animal fat or coconut oil used for cooking, or food sprinkled with olive, avocado, walnut, flaxseed or macadamia oil.
  • Dessert: Berries with homemade whipped raw cream and cacao nibs.

All 100% grassfed or wild, and organic.

Yum!

 

Your friend & coach,

Brien

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