How much do I want to read more? 6/10

Interesting concept (going back to the time we used to eat unprocessed food, before the industrial age). I'm getting aware of eating almost exclusively "processed industrial food". From time to time, I may experience digestive discomfort, for example when I eat too much sweet cereals and milk. With all additive they put in those, I guess it's not a big surprise.
I wish I could change my diet. It means changing the grocery I buy, and how I cook it.
So far, I'm mostly cooking and eating pasta, with tomatoe sauce and cheese. And rice.

I didn't read/try the recipies yet. The part that comes before is rather long, and uninteresting actually.


cooking with whole, unprocessed ingredients free of grains, legumes, and added sugar.
whether you’re a busy mom, a triathlete in training, or a lifelong foodie who’s curious about the “caveman” approach to eating.
Paleo has more to offer than just optimal health. It will make you excited to play in the kitchen again.

I can all be described as wai sek: we live to eat.
My love for food started with the tastes, sights, and aromas of my mother's kitchen.
as a child, I was her little shadow as she prepared supper each night. It didn't take long for me to master the art of lingering next to her cutting board until she'd hand me a scrap of succulent roast duck or barbecued pork.

Forget home-cooked meals; you can now start your day with rainbow-colored cereals.
who wants to slave over a hot stove when you can just nuke a plastic tray of macaroni and fake cheese that's been expertly engineered to massage all the pleasure centers in your brain?

I had a long and torrid affair with some of the unhealthiest, most highly processed concoctions pitched over the airwaves.
If it weren't for the fact that my mom continued to whip up dinner from scratch every night, I'm sure I would've turned fluorescent from all the food dyes I was ingesting.

I'd been mentally and physically lagging after a decade of working graveyard shifts, but once I changed my diet, my energy levels shot up, and my digestive problems disappeared entirely.

“Nom Nom Paleo.”
“Huh? What's a ‘Nom Nom'?”
“You know—the noise you make when you're eating something incredibly mind-blowing.

For optimal health, we should eat more like our hunter-gatherer ancestors. In other words, we should get back to eating real, naturally occurring ingredients.

It's not a coincidence that many modern diseases of civilization—including autoimmune disorders, cardiovascular disease, type 2 diabetes, and rampant obesity—have accompanied the global spread of industrialized food.

core tenets of ancestral eating:

  1. Prioritize whole, unprocessed, nutrient-rich, nourishing foods. Eat vegetables, grass-fed and pastured meats and eggs, wild-caught seafood, and some fruit, nuts, and seeds.
  2. Avoid foods that are likely to be more harmful than healthful. Especially when regularly consumed, certain foods can trigger inflammation, cause digestive problems, or derail our natural metabolic processes, such as grains, legumes, sugar, and processed seed and vegetable oils.

Once a baseline of health is established, we can slowly reintroduce some of these foods (like dairy, white potatoes and rice—not processed junk foods) to see where each of us sits on the spectrum of food tolerance.

Red Light Food

Processed Foods

Processed foods are almost always made with cheap, unpronounceable, terrible-for-you additives like artificial dyes, trans fats (a.k.a. hydrogenated oils), chemical preservatives, and high-fructose corn syrup. Stay away.

Sugar + Artificial Sweeteners

you already know that foods with added sugar or artificial sweeteners aren't good for you.

Grains

Grains are cheap, but they're nutrient-poor relative to fruits and vegetables, and contain proteins like gluten that can cause gut permeability and inflammation.
Some people are more intolerant to grains than others, but even if you don't have celiac disease, regular consumption of large amounts of grains can be harmful.
For instance, oats may be gluten-free, but they contain a compound called avenin that can similarly compromise your body's digestive and immune systems.

Legumes

Like grains, legumes—which include beans, peas, and even peanuts (which aren't nuts at all)—aren't your healthiest option.
Sure, beans are plentiful and full of minerals, but their nutrients aren't readily bioavailable to our bodies due to the phytates in legumes.
And while it's possible to make legumes less harmful by taking the time to soak, sprout, cook, and ferment them, there are many more nutrient-rich (and far less time-consuming) options available to you.
Soy, in particular, should not be part of your regular diet; commercially available soy is typically genetically modified, and contains isoflavones that may disrupt normal endocrine function.

Processed Vegetable + Seed Oils:

Vegetable and seed oils are processed with chemical solvents like hexane in order to remove offending odors and flavors—but that's not all. These oils are also high in omega-6 polyunsaturated fatty acids, and highly susceptible to oxidation and rancidity.


Yellow Light Food

Fruit

fruit is awesome. But don't eat it in place of vegetables, which are generally more rich in vitamins and nutrients (and lower in sugar). It's particularly easy to overconsume dried fruits, so don't spike your sugar levels by gorging on an entire bag of raisins.

Nuts + Seeds

In order to properly prepare nuts and seeds for human consumption, you have to soak, sprout, and dehydrate them, which is a lot of work for something that nature didn't intend for us to eat in large quantities.
It's fine to use nuts and seeds to add texture and flavor to your dishes, but don't go nuts with nuts.

Starches

If you're trying to lose body fat, starches aren't your best bet. But if you're lean, active, and looking to replenish your muscle glycogen after a hard workout, eat some starchy foods like chestnuts, plantains, beets, taro, peeled white or sweet potatoes, or other tubers.

Dairy

Full-fat dairy from pastured, grass-fed ruminants can be a fantastically nutrient-rich source of protein, calcium.
However, in some people, dairy can also trigger a host of health issues, from histamine responses to acne.
If you're worried you might have a sensitivity to dairy, try removing it from your diet for 30 days; then, slowly reintroduce it to see how it affects you.

Natural Sweeteners:

If you're treating yourself to a sweet treat on a special occasion, try to stick with those that are sweetened with a bit of maple syrup or raw honey—and not agave nectar, which (despite its “all-natural” reputation) is actually a highly processed, high-fructose product.


Green Light Foods

Animal Protein

from healthy beasts that chow on whatever nature intended them to eat. So prioritize grass-fed (and grass-finished) beef, lamb, and goat.
Wild-caught sustainable seafood is another excellent source of protein.

Vegetables

Buy in-season, pesticide-free produce at your local farmer's market, and supplement with frozen organic veggies.

Healthy Cooking Fats

Fermented Foods

One of the best things you can do for your health is to eat fermented foods like sauerkraut, kimchi, kombucha, and coconut kefir. There's a reason why most traditional diets include probiotics: fermentation increases the good bacteria, vitamins, and enzymes in foods, and makes nutrients more available for absorption by our bodies. Plus, they're tasty.

Spices

Spices make life worth living. That is all.


I cook entirely gluten- and soy-free, and steer clear of legumes and processed seed and vegetable oils.
I rarely make pancakes or cookies. Sometimes, a bit of sugar will creep into my diet (in the form of super-dark chocolate).

Mise en place

a key kitchen practice: preparing ingredients in advance. Before you start cooking, measure out your dry and wet ingredients.
do your chopping, mincing, slicing, and dicing.