Table of Contents
Foreword 7
Dedication and Gratitude 8
A Note on the Second Edition 10
Introduction 12
Part 1 The Why: Food A Your Body 19
Chapter 1 What Is Paleo? 21
Ask Yourself These Questions 23
If You're Ready to Get Started. Jump on in. the Water's Fine 24
Chapter 2 Everything We've Been Taught About Good Nutrition Is Wrong 25
What the Government Is Feeding You 26
We Cannot Improve What Nature Provides 35
What We Talk About when We Talk About Nutrient Density 36
Chapter 3 Getting Started with Paleo 39
Going Paleo All-In or Taking It Slow? 40
The Long-Term Plan: Finding Your Personal Food Tolerances 44
Is it Paleo? 47
Guide to: Starting Paleo 50
Chapter 4 Eat Whole Foods 53
At the Grocery Store Walk the Perimeter 53
Read Before You Eat 53
Protein (Meat/Seafood/Eggs) 55
Carbohydrates (Veggies/Fruit) 58
Fats 58
A Few Dollar-Stretching Tips 60
Guide to: Paleo Foods 61
Guide to: Stocking a Paleo Pantry 62
Guide to: Food Quality 63
Guide to: Fats & Oils 64
Guide to: Cooking Fats 65
Chapter 5 Clearing Up Carb Confusion 67
Good Carbs, Bad Carbs 67
Are You Carb Loading for Your Desk Job? 68
Carb Here Often? 69
When Low-Carb is a Problem 71
Simplifying Sweeteners 73
Watch Out for Hidden Sugar 74
Guide to: Nutrient-Dense Carbs 75
Guide to: Sweeteners 76
Chapter 6 Healing Digestion 77
The Brain 77
The Mouth, Salivary Glands, and Esophagus 78
The Stomach 80
The Liver and Gallbladder 83
The Pancreas 84
The Small Intestine 85
The Large intestine and Rectum 87
Quick Tips for Optimizing Digestion 89
So, What's the Plan? 90
Guide to: Digestion 91
Guide to: Your Poop! 92
Chapter 7 Addressing Autoimmunity 93
What is a Leaky Gut? 93
What Causes Leaky Gut? 96
How Do You Know if You Have Leaky Gut? 101
How Can You Prevent Leaky Gut? 102
What Can Do You If You Think You Have a Leaky Gut? 103
So, What's the Plan? 105
Guide to: Healing a Leaky Gut 106
Guide to: Gluten 107
Chapter 8 Balancing Blood Sugar 109
Insulin Is Like Your Mom: It Constantly Wants to Put Stuff Away 109
Glucagon Is Like a Kid: It Wants to Take All the Toys Out of Storage 110
Blood Sugar and Cortisol 112
When Sugar Takes Its Toll 113
Blood Sugar and Your immune System 113
Got Off the Blood Sugar Roller Coaster 114
So, What's the Plan? 117
Chapter 9 Managing Stress 119
Take Control of Your Life 119
Practice an Attitude of Gratitude 120
Stress and Adrenal Problems 120
Chapter 10 Living a Paleo Lifestyle 123
Inviting Friends and Family to Try Paleo 123
Eating Paleo with Kids 125
Dealing with Unsupportive Friends and Family 126
Coming to Terms with Baked Goods 128
Paleo in Public: Dining Out 129
Paleo Party Prowess 134
Paleo on the Go 134
Guide to: Dining Out 138
Guide to: Travel 139
Chapter 11 Frequently Asked Questions 141
General 141
Vitamins and Supplements 143
Specific Foods and Swaps 145
Getting Fit and Losing Weight 151
Part 2 Meal Plans 155
Selecting and Using a 30-Day Meal Plan 156
A Brief Overview of the Meal Plans 156
Selecting a Meal Plan 158
Using a Mel Plan 160
Adrenal Health 162
Athletic Performance 168
Autoimmune Conditions 174
Blood Sugar Regulation 180
Cancer Recovery 186
Digestive Health 192
Fat Loss 198
Healthy Hormones 204
Heart Health 210
Liver Detox Support 216
Multiple Sclerosis, Fibromyalgia & Chronic Fatigue 222
Neurological Health 228
Squeaky Clean Paleo 234
Thyroid Health 238
Part 3 Recipes 244
Using the Recipes in This Book 246
Kitchen Bastes 248
Breakfast 264
Poultry 290
Pork 318
Beef & Bison 330
Lamb 364
Seafood 374
Soups, Salads & Sides 390
Snacks, Dips & Sauces 424
Treats & Sweets 440
Recommended Products 460
Sources 464
Recipe Quick Reference 465
Recipe Index 468
General Index 472