Modern Stone Age Food - Paleo Diet Explained - Start Here.
Eat like a cavemen...
What's the best diet? (These are Eaton's idea's intermixed with my own updated editing.)
The one our early ancestors ate, as shown by studying Stone Age (Paleolithic) humans who lived 40,000 years ago,
says S. Boyd Eaton, M.D., an Emory University "evolutionary nutrition" expert.
We could more efficiently get rid of heart disease, cancer, arthritis, diabetes, obesity and other chronic diseases by
changing our diet to fit our genes than by using sophisticated gene therapy, says James V. Neel, a prominent
geneticist at the University of Michigan.
We have departed so far from Stone Age eating that 55 percent of the American diet is "new food" not eaten by our
ancestors. Our ancestors ate about 22 teaspoons of sugar a year, now we consume about 150 - 180 lbs. They also
ate about 100 grams of fiber per day, todays average American eats only 8 grams. There stool weight averaged 2
lbs while our averages are around 4 oz. Our genes are stressed beyond their limits.
EAT MORE "ORIGINAL" FOOD
Fruits and vegetables... Stone Age humans ate three times more of a wide variety of fruits and vegetables than
we do. Fruits and vegetables provided a startling 65 percent of daily calories and 100 grams of fiber a day - five
times today's level. Vitamins, minerals and antioxidants were supplied in amounts people now get only through
supplementation, Eaton says. Modern research clearly shows that heavy consumers of fruits and vegetables have
less cancer, heart disease, diabetes, high blood pressure and other chronic ills.
Lean meat... Stone Age ancestors ate 35 percent of their calories in protein - two to three times what's
recommended today. The difference: Their protein came from lean wild game and fish, as well as from plants. But
modern meat is grain fed, rather than grass fed, which is low in Omega 3 Fatty Acids and way too high in
Fish, notably fatty salmon, sardines, mackerel and herring, are critical in mimicking a Stone Age diet. Fish contain
high levels of omega-3 fatty acids, tragically lacking in modern diets. I also recommend supplementing omega 3's.
Nuts... Nuts have a bad rap because of their fat content but they are an "original" food, with fats attuned to our
Nuts supply high-grade vegetable protein, plentiful in Stone Age diets. A modern drawback, nuts that are cooked
in vegetable oils are less compatible with Stone Age genes, and the fats are inflammatory. Buy unsalted raw nuts
preferably, especially raw walnuts, almonds, Brazil nuts,and dry roasted light salted pistachio nutmeats,
macadamias and cashews. Trader Joes best source.
EAT LESS "NEW" FOOD OR BETTER YET ELIMINATE...
Grains, cereals, pasta, & breads... These arrived only 10,000 years ago. Grains may not be harmful in
themselves, says Eaton, but they fill us up so we don't seek out far more nourishing Stone Age foods. Some
research has linked grains, notably wheat, to arthritis, gastrointestinal problems, headaches and depression,
weight gain, high blood pressure, type 2 diabetes, perhaps indicating subtle allergic food reactions. Legumes
while low glycemic are new and do show problems in some people, especially as we get older. If you don't believe
me, listen to this Cardiologist & this Neurologist.
Dairy products... Cavemen didn't drink milk because animals were not yet domesticated. Yogurt's and cheese
are converted to new foods by bacteria, and may be tolerated by some. You have to experiment.
Refined sugar... Rather than raw honey and fruits, today's main sweet is 150 - 180 pounds per year of refined
sugar and high amounts of high fructose corn syrup. Evidence shows sugar drives up blood levels of insulin,
glucose and triglycerides, known factors in diabetes and heart disease. Use Xylitol or Stevia instead.
Processed oils... A dramatic change is our high consumption of processed vegetable oil and vegetable
shortening. An overload of pro inflammatory polyunsaturated fats - omega 6 fatty acids, including hydrogenated and
trans fats, promotes cancer, inflammation, damaged cholesterol and heart disease. Eat lots avocados, olives along
with raw nuts for fats in your diet. Don’t eat Margarine. Use butter instead. Cook with butter, beef tallow, lard or
nitrate free bacon grease.
Stone Age Diet:
65% fruits, vegetables, nuts
35% lean meat, eggs, wild fowl, fish, and shellfish.
55% "new" foods: cereal grains, milk, milk products, sugar, sweeteners, processed fats, alcohol.
28% fatty meat, poultry, eggs, fish, shellfish .
17% fruits, vegetables, legumes, nuts.
Note: True, the average American lives longer than the average caveman did. Early humans died young from
infections, injuries and complications of childbirth that modern medicine easily handles, says evolutionary nutrition
expert S. Boyd Eaton. "Nowadays, foods are killing us."
Pile on potassium... Our Stone Age ancestors got 7,000 mgs of potassium and 600 mgs of sodium daily,
compared with our 2,500 mgs of potassium and 4,000 mgs of sodium. They ate a diet high in magnesium &
potassium. We are the only free-living mammals that eat more sodium than potassium. But we all need salt, the
best way to get it is with Himalayan Pink Salt, and to get more potassium drink 2 to 3 glasses of low sodium V-8 a
day, and eat lots of avocados, bananas are also high, but raise blood sugar, so these other sources are better.
Key elements: Meat, Chicken, Fish, Fruits, Vegetables, Seeds, Nuts, & healthy fats. PALEO DIET RECIPES...
The food does not need to be organic, as organic can be misleading, especially when it comes to meat. The best
thing to do is to try and buy from local farmers who can tell or show you the conditions at their ranch, or from a
trusted supermarket. At a minimum Paleo food should meet these standards below. If you cannot meet these
standards for whatever reason (availability, cost, etc) that is fine, cheaper stuff will still be better than the bagels and
french fries you may be eating now.
Meat (Beef, Veal, Bison, Buffalo, Lamb, game meats)
-100% Grass fed and finished (preferred)
-Hormone/ Antibiotic free
-Pasture raised (preferred)
-Pasture raised (preferred)
-Omega 3 enriched, free range
-Diet based on foraging preferred
-Hormone / Antibiotic free
-Wild (not farm raise in a pond)
-If canned, must be packaged in water only (no salt, phosphates, or vegetable oil)
-Be aware of large fish consumption due to mercury.
Fruits (Moderate amounts) Berries best, less tropical, unless you are very active. Eat with main 3 meals, rather
than as snacks between meals.
-Fresh or frozen (preferably fresh)
-Emphasis on berries
-Fresh or frozen (preferably fresh and organic)
-Non starchy (leafy green the best)
Seeds (Moderate amounts)
Nuts (Moderate amounts) Especially good as snacks...
Emphasis on Raw almonds, walnuts, macadamia, Brazil, pistachios, cashews. (High omega 3/6 ratio)
Fat & Oil - See here
WHAT TO STAY AWAY FROM: Stop Eating The 12 Bad Foods
1. Grains (wheat, oats, barley, rye & all GMO's like corn & soy flour) Small amounts of white rice, ok.
2. Fake additives (hydrogenated oils, trans fats, high fructose corn syrup, aspartame, MSG etc)
3. Starchy Fruits & Vegetables (turnips, russet potatoes, bananas, raisins & all dried fruit) should be limited and
with main meals, not as snacks.
4. Sugar and sugar substitutes - Exception you can use Stevia and Xylitol.
5. Processed foods (basically, if it comes in a can or box or has a large list of chemicals in the ingredient list, stay
6. Cheap Processed meat with nitrates and nitrites such as bacon, breakfast sausage, pepperoni, salami,
deli meat, canned meats, etc. High quality bacon, sausage, is fine if it is free of nitrates, nitrites, & MSG.
7. Legumes (soybeans, peanuts, peas, beans, etc can be problematic for many, especially as we get older.
8. Dairy products (Traditional Paleo does not allow it, however many people do a Paleo + whole dairy diet and
have success.) It depends on your genetics and blood type. A's & B's can do some, preferably cultured dairy like
cheese, yogurt, but stay away from processed homogenized cows milk. Use cream in coffee and never artificial
creamers, they are horrible.
If consuming dairy :
–Whole (no skim or reduced fat)
–100% grass-fed best
–Raw* (*may increase your risk of food born illness…but probably won’t make you sick if buying from a reputable
–Free of added sugars, especially in yogurt - I like Nancy's Whole Milk Yogurt w honey. Has very little honey.
–Emphasis on cream, grass fed butter, quality cheese, raw milk, yogurt, cottage cheese, etc
(whole fat 4% or 2%, not non fat)
30 Day Challenge
When starting to do the Paleo Lifestyle, it is recommended to stay 100% strict for at least the first 30 days so you
can have a baseline for how you feel. The first week will be tough as you will be figuring out what to eat and
possibly will be going through the insulin resistance phase and healing your gut from gluten damage. Push
yourself not to cheat for the first 30 days. Follow the Stop Eating The 12 Bad Foods
After that, if it is not working for you, week by week you can add other foods back and see if any of them
trigger any changes. Do not add more than one food back per week. If you are adding foods back, do
whatever you can to still stay gluten free.
For anyone starting this diet, I recommend reading:
“The Paleo Solution” by Robb Wolf: Good if you have healthy problems or need serious intervention
“The Primal Blueprint” by Mark Sisson: Great guide for living the primal life in more than just diet.
“The Paleo Diet” by Loren Cordain- Revised Edition: Gives a good overview of the Paleo approach.
Five human dietary studies have shown the Paleo Diet to
improve health and disease symptoms to a greater
degree than the Mediterranean diet or diet commonly
prescribed to diabetic patients. It is also more effective
in causing weight loss than these diets and is more
nutritionally dense (eg. More vitamins, minerals and
phytochemicals) than the USDA Food Pyramid (now
called My Plate) diet. - Dr. Cordain