I have been confused on what I need to eat and what I don't need to eat. I normally eat whatever my stayin helper always cook, she is not a proffesional chefs and not sure how to cook healthy dishes. I didn't mind it since food is food but when I start a fitness programme about paleo diet. They say for breakfast I need to have lots of meat, lunch vegatable and meat, dinner vegetables and snacks nuts and vege stickes. Well when I told my helper to cook meat dish for breakfast she was consused and too became confused since normally I eat cereal, bread toasts and lots of things that is nice to eat in the morning. Well forget to add my family normaly don't eat meat much and when we have meat it runs out. Well the thing is I am having difficulties following the paleo diet during that time and I really need someone to help me to show me the right path to have healthy food and show me some simple recipes. It id difficult for my family since it was too difficult for them to help me follow this diet.
PS sorry for my poor English
asked byJ_Singh_GP (5)
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on April 29, 2015
at 09:18 PM
Robb Wolff posed thiis very simple infographic: http://robbwolf.com/wp-content/uploads/2015/04/From-Caveman-to-Modern-Homosapien-Infographic.jpg
I especially like the "OK to Eat" and "Avoid" part--that sums it up nicely.
Meat, fish, eggs, vegetables, broth are all great breakfast ideas. Or leftovers from dinner. Or a smoothie made with coconut milk, gelatin, fruit and veggies. Many ideas if you google "paleo breakfast ideas".
on April 26, 2015
at 04:19 PM
Eat: mostly: wild caught fish, shellfish, grassfed meats (beef, bison, goat, mutton), including organ meats whenever possible (liver, tongue, tripe, feet, bones, gelatin, kidneys, etc.) pastured pork, pastured chicken (but in smaller amounts than fish and other meats due to higher omega 6 content), as many eggs from pastured chicken as you like (don't worry about "cholesterol" scares).
Eat lots of leafy green vegetables: arugula, spinach, kale, artichokes, celery, parsley, cilantro, etc., eat some but not tons of starchy vegetables such as sweet potato, yams, batata, yucca, parsnips, carrots, white potato, beets. If nightshades don't bother you, eat tomato, eggplant, bellpeppers, chilli peppers, white potato, etc. Mushrooms are also fine.
Eat lots of spices such as turmeric, oregano, thyme, mint, basil, etc., seaweed, etc. Use a clean sea salt if you can. Avoid commercial salts that contain strange ingredients such as silica, aluminum, etc. Avoid baking powder that contains aluminum. Instead use pure baking soda.
If you're going to eat starchy vegetables, do so at night, or late afternoon, don't have them for breakfast.
Eat home made ferments. Eat home made yogurt or kefir if you tolerate dairy, eat home made vegetable ferments, but make them carefully to avoid mold. Avoid things like commercial pickles that are made in vinegar and have added color and other junk - those are not fermented foods and should not be consumed as they do not contain live cultures, and use chemistry to preserve the cucumbers.
Avoid preserved fruit - these are made with tons of extra sugar which is harmful. Avoid canned foods as the can lining may contain plasticizers, and the food isn't as nutritious as fresh or frozen foods.
Eat high quality fats: butter from grassfed cows or ghee from the same, extra virgin olive oil, red palm oil, coconut oil, MCT oil, cocoa butter (well, actual high quality high cocoa chocolate, 70% minimum), lard or bacon from pastured pigs, tallow from grassfed beef/bison.
Avoid CAFO or conventional meats, eggs, and farmed fish, milk from cows treated with hormones, especially non-organic milk, or milk from non-pastured cows. (Pastured and organic means that the cows get access to grass and aren't fed hormones, antibiotics, and eat almost no grains. It's not related to the word pasteurized which simply means that their milk is heated to kill off beneficial organisms as well as harmful organisms.)
In very limited amounts consume: honey, maple syrup, other forms of sugar, fruit (stick mostly to berries, avoid/limit high fructose fruits). Avoid eating fruits in winter, use them at the end of summer.
Eat limited amounts of nuts and seeds, of these macadamias are best. Almonds or pistachios, for example, are great in small amounts, but too much will be detrimental. Brazil nuts can contain a lot of selenium, so avoid eating more than 1-2 of these a day.
Avoid: anything artificial, food like products (i.e. crap-in-a-bag, crap-in-abox), containing "natural" and artificial flavors, preservatives, artificial sweeteners, industrial seed oils: "vegetable" oil, soy, corn, canola, cottonseed, peanut oils, fractionated, hydrogenized, deodorized, or otherwise modified oils. Avoid legumes (though in very limited amount chickpeas, peas, lentils are probably not harmful, though too high in carbs), all beans especially soy, all grains excluding very limited amounts of white rice, completely avoid things like wheat, rye, corn, barley, oats, brown rice, quinoa (which is really a seed), chia (also a seed), etc.
Avoid soda, fruit jucies, etc. If you must use a juicer, you can have vegetable and leafy green juices, but the fiber from these is beneficial, so use a juicer that does not separate the pulp from the juice, and avoid making fruit juice or too much juice from starchy veggetables such as beets.
Avoid any plastic containers, even those labeled BPA free. Use only glass, ceramic, stainless steel. If you must use plastic, never put anything warm or hot in a plastic container, while some plasticizers will still leak into the food, it will be limited if the food is cold.
Avoid eating at restaurants as much as possible. Cook everything at home and bring it to work. This way you can control both the quantity as well as the quality and it helps you avoid all sorts of objectionable ingredients and contaminants.
Avoid "cardio" style exercise, especially chronic cardio exercise: i.e. jogging, marathons, treadmills, etc. Instead do strength training with weights, HIIT (High Intensity Interval Training) i.e. sprints, BurstFit style exercises, etc. Get lots of rest afterwards.
Sleep in a completely dark room, cover all LEDs and other light sources, block noise sources as best as you can, use blackout courtains to cover windows. Avoid computer, TV, phone, tablet screens and bright lights, when it's dark outside, at minimum use software such as F.lux or Twilight to change the color of these to orange, or wear orange glasses.
Depending on your latitude, get as much sunlight as you can to make vitamin D from the sun. If you can't, then look into suppleenting with vitamin D.
You might also want to supplement with magnesium, K2, selenium, retinol forms of vitamin A. Avoid synthetic forms of folate, B6, B12, etc. as depending on your genes may be harmful (i.e. MTHFR gene defects.)
Avoid pollution sources as much as possible: car exhaust, unfiltered water, pesticides on foods, plastics, plastic fabrics for clothing/bedding, bedding that contains flame retardants, industrial cleaners/chemical cleaners.