1 March 24, 2015 Grace Lutheran Church Toledo, Ohio Kris Johnson, MS Nutrition Lisa Bowe, CHP, Health Counselor The Basic Paleo Ideas from The Paleo Diet by Loren Cordain The Paleo Diet Solution by Robb Wolf Ancient man: • Didn’t grow grain – so no grains • Didn’t grow legumes – so no legumes • Hadn’t domesticated cows – so no dairy • Animals were lean – so they ate lean meats • Ate nuts & fruit & greens • Had no food industry – so no processed food But we don’t really know much about what ancient man ate! Here’s a “Plain Jane” version of the Paleo diet. Why would the ancients have wanted “lean” meat?? Here’s another version of the Paleo Diet janeshealthykitchen.com/whats-the-paleo-diet But something was wrong? Health problems galore! • Digestive issues – IBS, dysbiosis, leaky gut, gluten intolerance, Crohn’s disease • Inflammation – obesity, diabetes, heart disease, cancer • Auto-immune diseases – arthritis, allergies, food intolerances, and many more!p14 But conventional medicine, doesn’t really know how to deal with these chronic conditions! So enter the Paleo Diet – maybe we’ll be better if we ate like our paleolithic ancestors. Did they have fat juicy apples in ancient times? “Paleo” is a convenient handle!
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March 24, 2015Grace Lutheran Church
Toledo, OhioKris Johnson, MS Nutrition
Lisa Bowe, CHP, Health Counselor
The Basic Paleo Ideas fromThe Paleo Diet by Loren Cordain
The Paleo Diet Solution by Robb Wolf
Ancient man: • Didn’t grow grain – so no grains• Didn’t grow legumes – so no legumes• Hadn’t domesticated cows – so no dairy• Animals were lean – so they ate lean meats• Ate nuts & fruit & greens• Had no food industry – so no processed food
But we don’t really know much about what ancient man ate!
Here’s a “Plain Jane” version of the Paleo diet. Why would the ancients have wanted “lean” meat??
• Stress management• Adequate sleep• Physical activity – mild to
moderate• Meal frequency – large
infrequent meals, don’t graze
• Medications• Avoid Toxic chemicals
• Alternative/ supplemental therapies
• Working with your doctor• Carb restriction• Ketogenic diet• GAPS & SCD diets• “Ethical” diets –
vegan, vegetarian
It gets a bit overwhelming!
So what can you eat???
Crossfitfenrir.com/paleo-diet-for-dummies
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Sara Ballantyne, ThePaleoMom.com
Digestive Health with Real Food
Aglaée Jacobs, MS, RDradicatamedicine.com
A practical guideMany recipes
Why we don’t worry about fat and cholesterol
• MYTH: Eating saturated fat and cholesterol-rich foods raises your cholesterol and increases heart disease riskTRUTH: Diet has little effect on cholesterol levelsTRUTH: No good evidence that saturated fat and cholesterol-rich foods contribute to heart diseaseTRUTH: As Americans have cut back on these food, heart disease rates have gone up
• MYTH: Countries that consume lots of animal fat and cholesterol have higher rates of heart disease, so eat a low fat dietTRUTH: There are many exceptions – France & Spain. Many other factors involved
Details to think about -Meat
• Animals foods – best source of easily digested complete proteins & important vitamins in minerals
healing • It's a liver tonic • Beautiful skin • Healthy growth in babies
and children
• The amino acids in broth are protective, & balance the amino acids in meat
• Add vinegar to water to draw minerals from bones
• Add natural sea salt for flavorFor more info go to my website & find ‘Soup’
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An Old-Fashioned Remedy for the Modern World!
From back cover of Nourishing Broth
“Whether sipped from a mug or used in soups, stews, and sauces, bone broth can be a vastly beneficial addition to any diet. This book explores the science behind its powerhouse components, including gelatin, glycine and collagen. Broth’s unique combination of amino acids, minerals, and cartilage compounds aids in quick recovery from illness and surgery, the healing of pain and inflammation, emotional balance, better digestion, lessening of allergies, and the treatment of many autoimmune disorders. And in addition to helping skin stay supple and bones remain strong, the elements in bone broth can help the symptoms of diseases such as osteoarthritis, osteoporosis, psoriasis and digestive disorders.”
Be conscious of carb content – check BS 2 hrs after meal - <220
Eat both raw & cooked
Cruciferous veg. Rich in sulfur, many health benefits. Can interfere with iodine uptake to thyroid
Be sure to get plenty of iodine - kelp
So where do we get good fats?• Cold pressed extra virgin olive oil • Coconut, palm and sesame oils • Lard, beef & lamb tallow (grass-fed)• Chicken, goose and duck fat • Cream/butter (preferably raw)*• Egg yolks*• Nuts & seeds (soaked), avocado*Fragile oils that should not be heated:• Cold pressed flax oil • Fish oils *if tolerated
Avoid or limit these fats…
These modern oils are highly processed, often damaged, and high in omega-6 fats (PUFA)