Paleo Diet

Paleo Diet

Many people find health benefits when they change their diet to match a Paleolithic blend of protein, carbohydrates and fats. At Springs Natural Medicine, we work to identify the right plan for your body to optimize your health.  We also work to address issues with people already on dietary plans such as identifying adverse food reactions, improving digestion by supplementing with herbs and enzymes, and discuss food combining.

The Naturopathic Doctors at Springs Natural Medicine work to find the right fuel source for your body whether it be Paleo, Vegetarian, Vegan, Macrobiotic or just avoiding processed foods.

According to Dr Robin Cordain the founder of the Paleo Diet, “eating paleo is based upon(eating) everyday, modern foods that mimic the food groups of our pre-agricultural, hunter-gatherer ancestors. The following seven fundamental characteristics of hunter-gatherer diets will help to optimize your health, minimize your risk of chronic disease, and lose weight.”

  1. Higher protein intake – Protein comprises 15 % of the calories in the average western diet, which is considerably lower than the average values of 19-35 % found in hunter-gatherer diets. Meat, seafood, and other animal products represent the staple foods of modern day Paleo diets.
  2. Lower carbohydrate intake and lower glycemic index – Non-starchy fresh fruits and vegetables represent the main carbohydrate source and will provide for 35-45 % of your daily calories. Almost all of these foods have low glycemic indices that are slowly digested and absorbed, and won’t spike blood sugar levels.
  3. Higher fiber intake – Dietary fiber is essential for good health, and despite what we’re told, whole grains aren’t the place to find it. Non-starchy vegetables contain eight times more fiber than whole grains and 31 times more than refined grains. Even fruits contain twice as much fiber as whole grains and seven times more than refined grains.
  4. Moderate to higher fat intake dominated by monounsaturated and polyunsaturated fats with balanced Omega-3 and Omega-6 fats – It is not the total amount of fat in your diet that raises your blood cholesterol levels and increases your risk for heart disease, cancer, and type 2 diabetes, but rather the type of fat. Cut the trans fats and the Omega-6 polyunsaturated fats in your diet and increase the healthful monounsaturated and Omega-3 fats that were the mainstays of Stone Age diets. Recent large population studies known as meta analyses show that saturated fats have little or no adverse effects upon cardiovascular disease risk.
  5. Higher potassium and lower sodium intake – Unprocessed, fresh foods naturally contain 5 to 10 times more potassium than sodium, and Stone Age bodies were adapted to this ratio. Potassium is necessary for the heart, kidneys, and other organs to work properly. Low potassium is associated with high blood pressure, heart disease, and stroke – the same problems linked to excessive dietary sodium. Today, the average American consumes about twice as much sodium as potassium.
  6. Net dietary alkaline load that balances dietary acid – After digestion, all foods present either a net acid or alkaline load to the kidneys. Acid producers are meats, fish, grains, legumes, cheese, and salt. Alkaline-yielding foods are fruits and veggies. A lifetime of excessive dietary acid may promote bone and muscle loss, high blood pressure, and increased risk for kidney stones, and may aggravate asthma and exercise-induced asthma.
  7. Higher intake of, vitamins, minerals, antioxidants, and plant phytochemicals – Whole grains are not a good substitute for grass produced or free ranging meats, fruits, and veggies, as they contain no vitamin C, vitamin A, or vitamin B12. Many of the minerals and some of the B vitamins whole grains do contain are not well absorbed by the body.
EAT: DON’T EAT:
Grass-produced meats Cereal grains
Fish/seafood Legumes (including peanuts)*
Fresh fruits and veggies Dairy*
Eggs Refined sugar
Nuts and seeds Potatoes*
Healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut) Processed foods
Salt*
Refined vegetable oils

*these are modified for each individual according to recommendations with their Naturopathic Doctor

Resources for Eating Paleo

www.thepaleodiet.com–original source for the Paleo Diet

www.paleoplan.com–lots of helpful info and subscription to meal planning guides and lots of posts for troubleshooting introducing paleo.

roostblog.com–beautiful pictures and great recipes for paleo eaters

 

excerpt from  Dr Corbain’s Paleo Website  http://thepaleodiet.com/the-paleo-diet-premise/

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