Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle
Diane Sanfilippo
Language: English
Pages: 589
ISBN: B01N0BR27Y
Format: PDF / Kindle (mobi) / ePub
Our great-grandmothers didn't need nutrition lessons—then again, they weren't forced to wade through aisle after aisle of packaged foods touting outlandish health claims and confusing marketing jargon. Over the last few decades, we've forgotten what "real food" is—and we're left desperately seeking foods that will truly nourish our bodies. We're disillusioned with the "conventional wisdom" for good reason—it's gotten us nowhere.
Achieving optimal health without calorie-counting, diet foods, or feelings of deprivation has never been easier. Practical Paleo explains why avoiding both processed foods and foods marketed as "healthy"—like grains, legumes, and pasteurized dairy—will improve how you look and feel and lead to lasting weight loss. Even better—you may reduce or completely eliminate symptoms associated with common health disorders!
Practical Paleo is jam-packed with over 120 easy recipes, all with special notes about common food allergens including nightshades and FODMAPs. Meal plans are also included, and are designed specifically to support:
immune health (autoimmune conditions)
blood sugar regulation (diabetes 1 & 2, hypoglycemia)
digestive health (leaky gut, IBS & IBD)
multiple sclerosis, fibromyalgia, and chronic fatigue syndromethyroid health (hypo and hyper - Hashimotos, Graves)
heart health (cholesterol & blood pressure)
neurological health (Parkinson's & Alzheimer's)
cancer recovery
fat loss
athletic performance
a "squeaky-clean" Paleo approach
Practical Paleo is the resource you'll reach for again and again, whether you're looking for information on healthy living, delicious recipes, or easy-to-understand answers to your questions about how a Paleo lifestyle can benefit you, your family, and your friends.
PREP TIME 20 minutes COOKING TIME 4 hours YIELD 1/2 cup 1 cup fresh herbs (rosemary, sage, thyme, lemon peel, etc.) 1/2 cup coarse sea salt SIDE NOTE You can dehydrate your herbs overnight in a heated oven that’s been turned off or even let them dry out for several hours on the lowest setting—just keep an eye on them so they don’t burn. To fill your house with herbal aromas, allow the process to take longer at a lower temperature. NUTS EGGS NIGHTSHADES FODMAPS
1 teaspoon black pepper 1 tablespoon onion powder 1 tablespoon garlic powder YIELD 4 1/2 tablespoons INDIAN SPICE BLEND 2 tablespoons onion powder 2 teaspoons garam masala 2 teaspoons coriander 1 teaspoon sea salt 1 teaspoon black pepper 1/2 teaspoon cinnamon 1/2 teaspoon red pepper flakes YIELD 4 1/2 tablespoons ITALIAN SAUSAGE SPICE BLEND 1 teaspoon sea salt 1 teaspoon fennel seeds (ground) 1/2 teaspoon ground sage 1/2 teaspoon garlic
teaspoon cumin 3 cloves garlic, smashed 6 beef shanks (approximately 3 lbs) 1 large sweet potato, cut into 2-inch chunks MAKE IT EASIER Peel the sweet potato before dropping it into the slow-cooker. FODMAP FREE? Leave out the garlic. CHANGE IT UP Don’t have a slow-cooker? Use an enameled cast iron pot in an oven at 300°F for 4-6 hours. NUTS EGGS NIGHTSHADES FODMAPS Place fennel seeds and peppercorns in a metal tea strainer ball or tie them up in a small piece
Butternut squash • Cauliflower • Daikon radish • Okra • Squash • Sweet potatoes • Swiss chard fruits • Berries • Citrus • Melon • Tropical fruit superfoods • Bone broth • Fermented cod liver oil/butter oil blend • Sauerkraut spices • Basil • Cilantro • Cinnamon • Cumin • Garlic • Ginger • Oregano • Parsley • Turmeric VITAMIN A (RETINOL) Liver, eel, grass-fed butter, clarified butter, or ghee VITAMIN C Adrenal glands, beets, bell
Apple Lunch: Wild Canned Salmon with Olives, Avocado, Lemon Juice, Tomato, EVOO, Sweet Potato** Dinner: Lemon & Artichoke Chicken (recipe here), Broc-Cauli Chowder with Bacon (recipe here) Day: 29 Breakfast: Apple Streusel Egg Muffins (recipe here), Bacon or Breakfast Sausage, Lunch: left-over Lemon & Artichoke Chicken, Kale & Carrot Salad with Lemon-Tahini Dressing* (recipe here) Dinner: Mom’s Stuffed Cabbage Rolls with Tomato Cranberry Sauce (recipe here), Green Salad* Day: 30