67. Caveman Corner #3– So what does an urban caveman / cavewoman eat?
Next up in Andy's series about his journey with Paleo....
How do we know what cavemen ate? Extraction of collagen from bones identifies protein sources so we do have a good idea of what typical diets were (it also varied depending on location) but it’s more about what cavemen didn’t eat – humans didn’t come to dominate the planet on a diet of Twinkies and Krispy Kreme donuts washed down with a litre of Coca Cola…if they’d eaten that every day we’d still be dangling from the lower branches of trees.
Paleo is about removing processed foods, sugars, grains, legumes and industrial seed oils from the diet and transitioning to obtain most of your energy from healthy fats and proteins rather than carbs. It’s about utilising foods available to us today that have the same metabolic effect as those our ancestors ate - we’ll delve into the science in future blogs.
It’s not about weight loss but if you follow the guidelines you will transition to your optimum healthy body weight from which point you can then dial in your protein / fat / carb intake to reach specific goals - increase muscle mass, get more toned, lean out, LGN (google it…!!) etc.
Eating in this way stabilizes insulin and will start to optimize other hormone production. I found that any latent inflammation (primarily caused by intolerance of grains / gluten) is virtually eliminated. Aches and pains caused by systemic inflammation that we accept as part of daily life will in most cases be reduced and in some cases completely go away.
Let’s cut to the chase, we’ll go into the details why in future blogs, but from a Paleo perspective:- Foods to target:- - fresh vegetables - meat (preferably grass fed, organic, local) - fish (particularly oily fish such as salmon, mackerel, herring, tuna, sardines) - fowl (free range, organic, chicken and other birds) - fruit in moderation (due to high sugar content) – berries, avocadoes, tomatoes - nuts + seeds (macadamia, almond, pecan, brazil, pumpkin, sunflower, sesame) - healthy oils + fats - extra virgin olive oil, grass fed butter, coconut oil, full cream - herbs & spices – many and varied – target curcumin (turmeric), cinnamon, garlic
Foods to avoid:- - grains (wheat, corn, oats, barley, millet + derivatives – flour, pasta, cereals, bread) - sugar (sucrose, glucose, high fructose corn syrup) + artificial sweeteners (aspartame, sucralose) - legumes (beans, lentils, peanuts, peas, soybeans) - industrial oils (sunflower, rapeseed, vegetable oils, ditch the margarine !! ) - any form of low fat dairy (without the fat what’s the point?) - genetically modified foods
No bread or pasta? No porridge? No chance…bear with me. It’s easier that it sounds. I used to love baking my own bread and porridge was always the go to breakfast before a long bike ride. Now I don't miss any of that and don’t think much about it. I feel so much better for it, tastes can quickly change.
Next week - The skinny on fats…
Resource of the week: Mark’s Daily Apple: – Paleo 101: http://www.marksdailyapple.com/primal-blueprint-101/