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Edith Kirkland is a certified Holistic Health Counselor through the Institute for Integrative Nutrition and is always studying the latest news and released studies on nutrition. She joins us today to explain Paleo and her 30-day journey eating this way:
Edith:
Paleo is technically not a “diet.” It’s a way of eating that aims for well-balanced nutrition by increasing vegetables, fruits and high-quality meats and fish, while eliminating sugar, processed foods, grains, alcohol (for some people… ahem, I can’t give up my wine!), dairy and, the real kicker, legumes, including beans, soy and peanut butter. The premise is that we should eat like the cavemen did! The main reasons to give up all of these foods is to lose weight (i.e. pound for pound you get more protein and fewer calories from a lean piece of meat than from beans) and to reduce inflammation in the body. Typically, inflammation is the body’s normal response to germs or injury, but eating too many “bad” foods can cause chronic, imperceptible, low-level inflammation. “Over time this kind of inflammation sets the foundation for many serious, age-related diseases [like] heart disease and cancer…even psychological disorders, including depression.” (from Dr. Andrew Weil’s website)
Interestingly enough, Dr. Weil’s Anti-Inflammatory Diet includes whole grains and legumes, so keep in mind that there are varying beliefs about this, as with almost all things nutrition-related. (I’ve included an interesting debate regarding legumes at the end of today’s post, if you are interested.)
Salmon and berries are Paleo-friendly options.
So, how and why do I know all this about Paleo stuff? When Betsy, Rowanne, and I started the 101 class at Iron Tribe Fitness in early December, we found out that eating a Paleo diet is a big part of the program, and of course I was game to try it! Let’s get one thing perfectly straight, though. What we did was 30 days of “Whole9’s Nutrition Guide,” catered specifically for Iron Tribe, which is a modified version of Paleo. And, even with the modified version, as I confessed just a moment ago, I didn’t give up my wine! So, as long as we’re on the same page, I will tell you about my 30 days “going Paleo,” as I know there is a lot of buzz right now about eating this way, and along with it, some confusion.
I felt great eating like this, and the Baby #3-induced tire around my middle deflated a bit, for sure! You base your meal around a good protein. It’s really not that hard to find a source of meat without added nitrates (always avoid) that’s relatively “good.” I really like the whole cooked turkey breast from Costco – not organic, but no nitrates either – and since turkey breast is lean, it is a better source of “factory farmed” meat. Most of the antibiotics, hormones, pesticides and other environmental toxins are stored in the fat, so If you don’t have access to organic, grass-fed meats, then buy the leanest cuts of meat and trim the fat.
Once you have your protein identified, load up the rest of your plate with veggies. We are all so accustomed to meat/starch/veggie, but with the Paleo plan, we just have to re-think: meat/veggie/veggie. Make sure you have enough fat on your plate to fill you up. Fat does NOT make you fat. Take that idea out of your head! I used to HATE vegetables back in the 80’s when butter was a sin, but if you make your veggies with butter, olive oil, coconut oil, or bacon grease, they will taste really GOOD and will fill you up.
Here is an example of our dinner the other night. I made a cauliflower-crusted pizza using kale pesto and roasted tomatoes as the toppings. Also on our plate was our cold Costco turkey, with sliced avocado on the side. Was this my kids’ favorite meal ever? NO. Did they eat it? YES.
Salad is, of course, the best option for any meal – cut the raw veggies pretty small so they’re harder to pick out, add some nuts to give it some oomph (LOVE the shelled pistachios from Costco), and don’t skimp on the dressing! One great idea I read about on Whole9’s website is that if you are at a restaurant with boring salads, just order a yummy looking sandwich instead, and have them dump all the stuff on a bed of greens, add a dressing, and hold the bread! I’m also very into homemade coconut butter and I’ve made raw zuchini hummus, spinach sausage balls, and Paleo pumpkin cheesecake. (Google any of these recipes, or click on the linked names above for the versions I like best.)
Going Paleo was honestly pretty difficult unless I planned to eat at home for most every meal. Because I was doing it for StyleBlueprint, and just for a month, I felt okay being at a dinner party and passing up MOST of the meal because it wasn’t on my diet. But, really, who wants to live that way all the time? I do encourage people to go Paleo for 30 days and see how they feel, then slowly add things back to determine what foods make them feel their best. I know I’m better off avoiding dairy, which I can do. I also know I feel better if I don’t eat gluten and sugar. I am not so good at that!
At the end of the day, we all have the bodies God gave us. Yes, my tire re-inflated when I stopped eating the Paleo way. Oh, well. I am sure I have some inflammation in my body, but hopefully not too much – I’m healthy enough, but I do like to splurge! If we could all try to eat well 80% of the time, that would be enough to take care of a lot of health issues in our world! And however you choose to eat, I do believe that Michael Pollen says it best, “Eat Food: not too much, mostly plants.”
I’ve included an interesting debate regarding legumes at the end of today’s post, if you are curious, click here. And to read our post about Iron Tribe and Barry’s Boot Camp: click here.
Thanks, Edith, for sharing your Paleo experience today on SB!
So, not wanting to try Paleo? Read SB Louisville’s post today about how calories don’t count when you eat standing up, or while drinking a Diet Coke, or other myths we tell ourselves:
The REAL Diet Rules
This plan, based on a simple set of rules, has to be the best diet EVER! Click here.
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10 Responses to “What the heck is Paleo?”
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I’m glad you wrote this. I am usually up on all the latest eating trends, but purposely have disregarded paleo, just because I think it’s extreme. I write a food blog called Spinach Tiger. The name itself makes a great case for how I eat eat most of the time. 50% produce, and always protein. The tiger in me is big meat eater and I agree with what you said about buying lean cuts if they aren’t grass fed, but I truly think fatty meat has gotten a bad rap. The no bean thing is interesting to me, because while I have several bean recipes for soups etc. I do not gravitate towards beans, as I never feel that good eating them. I don’t feel good eating anything soy either. But I feel great eating a New York strip steak! And wonderful eating a huge kale salad. But, like you I like my wine and I save that for one night on the weekend where I let carbs and a dessert back in. Here’s what I’m thinking though. Why do we have to eat like cavemen? Weren’t the beans put on earth for us to find and don’t they sustain millions of people who can’t get meat. I completely get that as a nation, we eat too many grains and too much sugar and snack on food in bags and we fall prey to food companies that market this junk to us. I like to see more people say no to these foods, but I find it is hard when it becomes an all or nothing. I’ve seen paleo bread come across facebook. It’s all interesting to me. I almost feel inspired to give it 30 days and write about it too. BTW, I’m from Nashville and I love Style Blueprint.
Angela-
Your spinach tiger blog sounds great – I a with you on the confusion about beans/legumes but I think it’s a matter of how they make you feel… Some people can tolerate them but most people really can’t!! Good luck to you!!
Hey Edith – Thanks for your information so much as I have been flirting with this way of eating for a few weeks. Got a question – where does quinoa fall in all this? Since it is not a “grain” per say, is it something that can be part of this way of eating?
Thanks! Molly
Hey Molly!!
Yes, quinoa is still a no-go for paleo…. So, it all depends on why you’re doing paleo and really how quinoa makes you feel! To me, I think the more people who even “flirt” with eating this way, the better- just getting processed foods out and fruits and veggies up and just limiting whole grains can make a huge difference in most people!! Good luck!! XOXO
I have been going by the paleo diet for a few months now and have lost 30 pounds+. I still eat some cheese and occasionally some alcohol and I’m fine. Your body can survive without grains, and if you really want some they make paleo bread. I used to have acid reflux and now that I’ve changed my eating I jave no stomach problems! I feel so much better since doing it. People shouldn’t eat
A lot of processes foods anyways.
WOW, Amber – that is incredible!! Keep it up – it’s a great thing just to feel GOOD, isn’t it!?!
I am a big fan of The Whole 30. That is a very strict form of Paleo, as Edith mentioned. The idea is being STRICT for thirty days. No wine. No honey. No cheating. Hey, it’s only 30 days. I have arthritis and it’s amazing how much it helped my arthritis. I have a knee that needs replacing and it doesn’t feel like it needs replacing anymore. I had plantar fasciitis in my heel for a year — all gone now. I’m afraid Edith really wasn’t doing The Whole 30, but paleo the entire time. Wine. Uh uh. It’s full of sugar. Paleo cheesecake includes honey — also not on the Whole 30. If you do the Whole 30 for 30 days — really do it without bending the rules — you really do feel infinitely better, healthier. My doctor can’t get over how low my blood pressure, my cholesterol are. Paleo is good long term, but I urge people who are really interested to check out the Whole 30. It’s a life changer. http://whole9life.com/category/whole-30/
Hey Jennie- Maybe my wording was wrong: I wasn’t saying that I was doing a strict “whole 30,” – I was trying to say that I was doing a modified paleo and did cheat even on the modified version – wine is cheating on pretty much any diet, I think!! And you’re right about the paleo pumpkin cheesecake, too, but it was Thanksgiving, for goodness sakes!! :) It all really depends on your definition of paleo anyway – there are so many different beliefs. I agree that doing a strict 30 days would be great for ANYONE – I’m just not willing to do it – as I said – I feel healthy enough!! I’m so impressed with you, though – way to go!!
Does this mean black eyed peas, baby Lima beans and crowder peas are Bad for you? If so I was born in the wrong place . Just a little levity girls . Humor in food!
Amen, Cindi!! I know what you mean! Again, Michael Pollan says it best, “Eat Food: Not too much, mostly plants!” And who wants to go to a dinner party and not eat what your host or hostess has graciously prepared!!