Paleo 101

Last night at the gym I overheard one person asking another about the Paleo Diet.  They were talking about the basics, and since I wasn't part of the conversation, I didn't join in (I know, right? I've been acting weird lately).  I only heard a couple seconds, but it was enough to know that there are those who are interested in trying it out who don't understand the foundation.

The Paleo Diet is not a fad, a quick fix, or a magic pill.  It's really just common sense.  It takes the artificial out of our diet, it removes "ingredients" that are actually chemicals or toxins, and it focuses on the things our species was meant to eat, the things that have kept us alive and thriving for millions of years.  Eating a Paleo diet simply means that one keeps the real stuff in and gets rid of the fake stuff. 

Meat, seafood, veggies, fruit, spices, some oils, nuts, seeds, water.  The amount of each depends on your goals. If you are in weight loss mode, then veggies should be the bulk, taking up about 75% on your plate.  Meat should take up about 20% and fats (avocado, nuts, seeds, oils) fill in the rest. Just as some of us did in the zone challenge, you should eat equal meals about 5-6 times a day.  If you are in maintenance mode, then you can eat in the proportions that work for you.  More meat is okay, but your veggie intake should remain high as well.  Fruits should be kept to 1-2 servings a day because of the sugar. 

Here's what NOT to eat: dairy, ALL grains (no rice, wheat, corn, barley, pasta, etc.) soy or anything processed.  If all of the listed ingredients don't fall into one of the categories in the paragraph above, it's not Paleo approved.  In The Paleo Solution, by Robb Wolf, an enjoyable, easy to read requirement for anyone looking at this, he gives examples that are easy to understand.  Even my husband, who isn't much of a book guy, read it cover to cover.  If you haven't read it yet, go to the book store or Amazon today and get it. 

Because I'm neither a doctor, nutritionist, or biochemist, I will accept that I'm not qualified to teach this stuff. However, I can provide a pretty solid testimonial.  My first dietary elimination had nothing to do with Paleo and everything to do with being 40.  2 months after my 40th birthday, I developed all kinds of symptoms, ranging from lethargy and weakness to a hoarse voice, brittle hair, and intolerance of cold.  My thyroid was throwing in the towel.  I was diagnosed with Hashimoto's Thyroiditis, a pretty common form of hypothyroidism.  Unfortunately, mine was unique in that medication wasn't appropriate.  I was told that I would have to accept the decline of my thyroid for about 10 years or so. I also had dealt with digestive problems most of my adult life.  Earlier, one doctor had given me a diagnosis of Irritable Bowel, and prescribed medication to control my "schedule," at the ripe ol' age of 35.   I didn't like any of those solutions, so I started a holistic approach.  Acupuncture helped.  For my hypothyroidism, I eliminated soy because soy converts to synthetic estrogen in the body, and estrogen affects the thyroid balance.  This was no easy step, as a huge percentage of our food contains some type of soy derivative. 

By eliminating soy, I saw a leveling out of my metabolism that had been absent for several months.  The hoarseness in my voice disappeared.  My thyroid actually shrank on ultrasound.  When I learned about Paleo, I realized that my biggest problem was probably a generalized inflammation which affected my digestive system and metabolism.  I switched doctors to one who combines modern and holistic medicine, and she agreed that the Paleo diet would be beneficial for me.  I then eliminated gluten.  I stuck with oats and rice, and felt okay, but my digestive system was still a mess.  About 2-3 months after I gave up soy and gluten, I gave up the other grains, and my digestive function miraculously started to normalize. 

In the meantime, I had also switched to organic meats, dairy and vegetables.  This was more expensive, yes, but I was trying to eliminate any hormones in my diet that would affect my thyroid.  I was overall feeling better with each step I took in my diet.  My final frontier was dairy.  About 6 months after I started cleaning up my diet, I started reducing my dairy intake until I eliminated it.  Coconut Milk became my substitute.  I started eating coconut and almond milk yogurt.  I bought coconut and almond flour.  I added the milk to my coffee.  I missed cheese, yes, for about 2 weeks.  This girl that grew up on lasagna, ziti, and shaved parmesan got over my cheese fixation.  When I had finally gotten soy, grains, and dairy out of my system, I felt like a new person.  I had energy, I slept great, my skin cleared up, and I lost weight.  My hair was shiny, my voice was clear, and my gut functioned the way it's supposed to.  I no longer had digestive problems, and blood work showed my thyroid function improved.  My cholesterol and blood sugars were low normal.  I had been anemic, and was no longer.  Everything about my blood work looked better, after 6 months of a dietary clean-up. 

In true testimonial form, I also slipped back into previous dietary habits and watched all my symptoms return.  Now that I've cleaned up my diet yet again, I remember how great I felt before. The internet is loaded with paleo resources.  I Google all kinds of recipes, simply by typing "Paleo" before any recipe title.  There are tons of blogs, recipe sites, cookbooks, and lifestyle guides.  Once you grocery shop once or twice, it becomes easy.  Going out to eat becomes easier too.  It's all possible, it just requires thought and planning. 

If you are looking at adopting a Paleo eating lifestyle, there are several resources that can help you get started: 
Books: The Paleo Solution, by Robb Wolf 
The Primal Blueprint, by Mark Sisson
Magazine: Paleo Magazine (Common Market carries it, also online)
Food Websites: Everyday Paleo, PaleOMG, Well-Fed Cookbook, The Food Lovers Primal Palate,
and many, many more. 

Questions? Ask them here, at the gym, or anywhere on the web.  I'm happy I'm eating this way, and I don't mind how others eat around me.  Everyone makes their own choices, and this works for me.  Good luck!