Well Fed - Paleo Recipes for People Who Love to Eat
How much do I want to read more? 7/10
Looks like a very nice and special book about Paleo recipies.
Maybe one of the best because it is so simple and direct.
“YOU DON’T HAVE TO COOK FANCY OR COMPLICATED MASTERPIECES – JUST GOOD FOOD FROM FRESH INGREDIENTS.”
Mel created these recipes in her kitchen, using the same basic tools and equipment you’ve got in your kitchen. And she developed and prepared these meals around her own busy schedule – in between work, exercise, family, friends, and looking after a house and a husband and a cat. (The lesson: if she’s got time to create them from scratch, you’ve got time to make them for dinner.) Because she knows that cooking is scary for lots of folks, she’s filled her recipes with extra details, helpful hints, and technique tips. (No Ph.D. required!)
WELCOME TO WELL FED
even though I loved to eat and food was a major binding agent in my family, food became the enemy. I grew fat and unhealthy because I knew food, but I didn’t know how to eat.
Now, because I follow a paleo diet, cooking and eating have again become a source of joy. Visualizing the meal, buying the healthy ingredients, chopping and stirring and working the alchemy that transforms ingredients into love in the form of food – these are a few of my favorite things.
WHAT IS PALEO?
Caveman Diet. Primal. Real Food. Paleo Lifestyle. Around our house we call it “Dino-Chow.”
we feel our best, mentally and physically, when we mimic the nutrition of our hunter-gatherer ancestors.
When we remove inflammatory foods from our diets – foods that were not part of our ancestors’ daily meals – we reduce our risk for “diseases of civilization” like heart disease, diabetes, and cancers. Additionally, our energy levels are better, we look years younger, and we enjoy life more.
- Whole9: Melissa and Dallas Hartwig are the big brains behind the wonderful Whole30 program
- Robb Wolf: The author of The Paleo Solution goes deep into the geeky science
- Mark Sisson: The author of The Primal Blueprint presents a compelling case for living more primally in every aspect of life: nutrition, exercise, sleep, socializing, and sex!
- Nora Gedgaudas: The author of Primal Body, Primal Mind explains how blood sugar swings contribute to mental illness and general unhappiness.
THE “NO” LIST
Let’s get the bad news out of the way immediately: Paleo eating means avoiding many foods that top your list of favorites.
The guidelines are fairly stringent, but they’re based on the compelling idea that we should eat the foods that make us healthiest, and I can’t argue with that.
- PROCESSED FOODS: I know it can be hard to give up junk food. But anything found in the middle of the grocery store, housed inside brightly-colored plastic or cardboard, is not a healthy choice.
- GRAINS: Despite conventional wisdom, even whole grains are not a good idea. Grains include wheat, corn, oats, rice, quinoa, barley, and millet. They’re to be avoided in all their devilish forms: bread, pasta, cereals, breading on fried foods, etc.
- LEGUMES: All beans – including black, kidney, pinto, white, and chick peas – fall into this category, along with lentils, peas, and peanuts, including peanut butter. (I know! Sorry! I don’t make the rules; I just share them.)
- SOY: Soy is a legume, but I’ve called it out separately because it’s insidious and can be found in unsuspected places, like cans of tuna. Soy is to be avoided in all its forms: edamame, tofu, meat substitutes, and food additives.
- SUGAR: Sugar appears naturally in fruit, and you may eat fruit. Yay! But other natural sugars that are added to foods to sweeten them, like brown sugar, maple syrup, agave nectar, stevia, evaporated cane juice, and honey, are out. Also out are artificial sweeteners, like Splenda, Equal, Nutrasweet, and aspartame.
- DAIRY: The source of milk doesn’t matter – cow, sheep, or goat. Milk and the creamy things made from it are off our plates, including cream, butter, cheese, yogurt, and sour cream. Some paleo people eat grass-fed, full-fat dairy; for me, the negatives outweigh the pleasure.
- ALCOHOL: There is no argument anywhere that alcohol makes us healthier. Plus, you have a drink, then your drink has a drink, and soon, you’re face first in a pile of french fries with cheese sauce.
- WHITE POTATOES: Some paleo people eat potatoes; I’m not one of them. The starch in white potatoes produces a strong insulin reaction and they have very little to offer nutritionally.
- VEGETABLE OILS: This includes basic vegetable oil – which isn’t made from vegetables at all! – as well as peanut, canola, sunflower, saffower, soybean, and corn oils.
Take a deep breath and think of every kind of meat, seafood, vegetable, and fruit you can.
Now think of fat sources like coconuts and avocados and olives and nuts and seeds. Visualize your list. Looks great, right? That’s a lot of delicious food. And that is what makes up the paleo diet.
THE “YES” LIST
When I tell people I don’t eat grains, sugar, or dairy, they invariably look at me like I’ve got two heads or as if I’m speaking Swahili, then they ask The Question: “What do you eat?!”
Generally speaking, the paleo diet is made up of nutrient-dense foods that began with dirt, rain, and sunshine. They come from the earth and would be recognizable as food by a person from any time in human history.
We eat real food: animal-based protein, vegetables, fruits, and natural fat sources.
MY PALEO STORY
I have excellent habits 95% of the time. I sleep eight hours per night to recover from and prepare for CrossFit training and lifting heavy barbells. I keep the house stocked with paleo ingredients and cook nutrient-infused food, so we can eat paleo food every day.
Then on rare occasions, I indulge. I become a temporary slug, and give in to the temptation of corn-based chip products, buttered popcorn, and an icy-cold glass of Prosecco. I might also occasionally sip on a glass of Ouzo and eat whipped cream.
These minor transgressions are possible because I make deposits in the good health bank the rest of the time. Every workout, every good night’s sleep, every paleo meal is a deposit so that every once in a while, I can make withdrawals in the shape of a food treat.
This way of living started about two years ago when I made the switch to the paleo diet. Before then, I didn’t have such excellent habits.
For most of my life, I was haunted by a deep desire to be different than I was. To be thin. To feel confident. To break the cycle of thinking of food – and my behavior – as “good” and “bad.”
I had insomnia and allergies and stomach aches. My body didn’t feel like it belonged to me. Then in 2009, I learned I had a nodule on my thyroid. The risk of cancer was high, so I had the nodule surgically removed.
I was sluggish, foggy-headed, and desperately worried about re-gaining all the weight I’d worked so hard to lose.
Then I found Whole9.
It was surprisingly easy for me to give up grains, despite my deep affection for toast, but saying goodbye to my standard breakfast of blueberries with milk almost did me in. I did not approach the paleo rules with an open heart.
I made it a project to get eight hours of sleep every night.
I spent about three decades at war with my body, with my short legs and stocky frame and junk food cravings and emotional eating.
YOU KNOW HOW YOU COULD DO THAT?
Many of the recipes in Well Fed debuted on my blog, The Clothes Make The Girl.