Get Nuts

Cordain says Paleo is not a fat free diet. It is a bad fat free diet. Your body needs to have fat, but the good kind. Nuts have lots of monounsaturated fats which can help lower cholesterol and reduce the risk of heart disease. I think we would all agree those are good things. Even though nuts and seeds are an important part of the Paleo diet, they are high in fat. You do need to eat them in moderation. Cordain recommends that you limit your nut and seed consumption to four ounces per day. Trust me, that is a lot. One ounce of almonds is about twenty eight nuts. That would be one hundred twelve almonds in one day.

Branch Out
I am an almond nut. No pun intended. I also love cashews. I don't venture too far beyond those two when it comes to nuts and seeds. However, there is a great variety of nuts and seeds you can eat on Paleo to keep it interesting. (This list is on page 108 of Cordain's book.) When buying nuts make sure you buy raw, unsalted nuts. The only ingredient listed should be the nut or seed itself.

• Almonds
• Brazil nuts
• Cashews
• Chestnuts
• Hazelnuts
• Macadamia nuts
• Pecans
• Pine nuts
• Pistachios (unsalted)
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts

Omega 6 fats versus Omega 3 fats
It has been researched that eating too much omega 6 and too little omega 3 fats can increase your risk of developing breast, prostate, and colon cancers. (Cordain page 85). In all the information I have read, it says the ideal ratio of omega 6 to omega 3 fast is between 2 and 4 to 1. The typical American diet, however, is between 10 and 15 (or higher) to 1. Most nuts have a very high ratio of omega 6 to omega 3 so that is a big reason to eat them in moderation. Walnuts and macadamia nuts have the best ratios (see ratio beside the name). When in doubt, grab some of those before almonds and cashews.

• Walnuts 4.2
• Macadamia nuts 6.3
• Pecans 20.9
• Pine nuts 31.6
• Cashews 47.6
• Pistachio 51.9
• Hazel nut 90
• Pumpkin seeds 114.4
• Brazil nuts 377.9
• Sunflower seeds 472.9
• Almonds Extremely high, no detectable omega 3

Don't let those ratios freak you out. Still eat nuts, just mix them up and be aware of how much of them you are eating.

I Love Peanut Butter!
Too bad, so sad. The ugly truth is that peanuts are not actual nuts. They are a legume which are completely forbidden in the Paleo world. Sadly, this also eliminates another favorite standby of mine...peanut butter. Yes, even all natural, no sugar added peanut butter is off the Paleo regimen. However, there are some great substitutes that I have been hearing raves about on Paleo blogs. Sunbutter is a peanut butter substitutes made from sunflower seeds. Some Sunbutter is made with cane sugar, so look for the organic Sunbutter that is made only from sunflower seeds. You can also look for almond butter, cashew butter, macadamia nut butter, etc. I have read coconut butter is to die for. All of these can be found at Whole Foods or from online vendors. I recently bought a sample four pack from Futters Nut Butter. I will let you know what I think.

What About Oil? Is Olive Oil the Best Thing?
We have all heard about how wonderful olive oil is and the heart health benefits it provides. Olive oil is good, but it isn't the best. Flaxseed oil is really your best choice. It has a very low omega 6 to omega 3 ratio. Try rubbing different oils on your meats before cooking. Again, oils should be consumed in moderation just like the nuts and sees. Here are the best oils to use. Stay away from everything else.

• Flaxseed oil
• Canola oil
• Mustard seed oil
• Walnut oil
• Olive oil
• Avocado oil

Questions? Comments? Concerns? One week to go until the big start date!

Eat Meat

Today we are focusing on meat. What kinds should I eat? What about red meat? Eggs? How much of it should I eat? What times of the day should I eat the most protein?

What Kind?
LEAN. As long as it is lean meat than it is good meat. Whenever I think of lean meat my mind automatically goes to chicken. It is cheap and easy to fix. It does, however, get boring. With Paleo, along with lean meats like chicken and turkey, you are encouraged to eat a lot of fish. Fish and other seafood have some of the best percentages of total calories from protein (high) and fat (low). Here are the top ten: (Cordain, page 102)

• Skinless turkey breasts 94%/5%
• Boiled shrimp 90%/10%
• Orange roughy 90%/10%
• Pollock 90%/10%
• Broiled lobster 89%/5%
• Red snapper 87%/13%
• Dungeness crab 86%/10%
• Alaskan king crab legs 85%/15%
• Buffalo roast 84%/16%
• Broiled mackerel 82%/18%

Where is chicken? It is way down the list with a 63%/37% ratio. This does not mean avoid chicken. Eat it up! However, try to incorporate a lot of fish in to your diet. This is a great opportunity to try a lot of new meats. Mix it up and make it fun.

What About Red Meat?
Eat it. There is nothing wrong with eating red meat on the Paleo diet, just make sure it is lean. When you buy red meat make sure to trim all visible fat from it before you cook it. Some of your best bets are sirloin beef steak and lean beef flank steak. If you buy ground beef, make sure it is at least 93% lean. Also, make sure to drain off all fat when it has finished cooking.

What About Eggs?
There is a lot of conflicting information about there about eggs. Yes, they are a great protein source, but they are also high in fat. Cordain recommends limiting your egg consumption to six eggs per week(Cordain page 103). I eat a lot of egg whites and normally discard the yolk. Again, I am not an expert, but if the fat content of the egg is what makes eggs questionable, then try eating egg whites. They are still packed with protein, but with minimal amounts of fat. I will be eating more than six per week, but they will be egg whites. You'll have to make that call on your own.

How Much Meat Can I Eat?
You can eat as much as you want. Again, you'll have to make this call on your own. Every meal with Paleo should incorporate lean meat, veggies and fruit. You cannot only eat meat. Our bodies are not designed on handle only protein. "If protein-dense, extremely lean meats and seafood are your major sources of calories, you will get sick - with nausea, diarrhea and weakness - because your body can't handle this much undiluted protein without something else, either fat or a carbohydrate" (Cordain 101). Be smart. Eat plenty of lean meat, but make sure you are getting your nuts, fruits and veggies.

What Times of Day Should I Eat The Most Protein?
From what I have read so far I recommend you mainly listen to your body. You do need protein with every meal. Post work out meals may need to be a bit more carb heavy (fruits and veggies people!), but still include some lean meat. Breakfast may be a challenge for some of you since our culture promotes a lot of high sugar and starchy meals in the morning. Most Paleolithic people had salmon and crab for breakfast. It will take some getting used to, but starting the day off with some fish or chicken and some fruit is a good way to go.

Tomorrow will be all about fruits and vegetables. Please feel free to post in the comments if you have any questions or if I have maybe stated something incorrectly. I will do my best to find the answers! If you are participating in the challenge, tell us how you are preparing or what you are most concerned about. Are you nervous? Excited? What food do you think will be the hardest for you to give up? Why are you participating? I want this to be an open forum for discussion so we can all learn from each other. Let me know what you think!

I have added a Paleo shopping list to the top right side bar under "What Is Going On?" Take a look.