From the cave to your plate: 4 ways to make

paleo work for you

If you've not already tried the paleo diet, your carnivorous friends probably have. People who
follow the carb-shunning menu believe it can doing everything from keep diabetes in check to
speeding weight loss through the elimination of refined sugar, dairy and processed foods. 

As much a philosophy as an eating plan, the paleo lifestyle is based on the idea that paleolithic
humans — our ancestors who lived 10,000 years ago — had a superior diet. It's a carnivore's
paradise, promoting grass-fed meats and animal protein for every meal, including parts you may
have typically discarded, like organs. It also encourages all kinds of vegetables, fruit, eggs,
seafood, raw nuts and seeds, and added fats such as avocado and olive oil. Some starchy
vegetables like sweet potatoes and yams are included.

So far, so good. 

But the diet also shuns nutrient-rich grains, including legumes (soy, beans, peanuts) and whole
grains, which are demonized in paleo even though a recent report from Harvard School of Public
Health found that a daily serving of whole grains lowers a person's risk of dying from heart
disease by 9 percent.   

Cutting added sugars is a great idea for anyone, but credible nutritionists consider a strict paleo
diet to lack nutritional balance, falling short in essential nutrients like calcium and vitamin D, for
example. There's no scientific evidence that paleo helps prevent disease.  

You may love paleo — its many followers are deeply committed — and you may see benefits
from cutting calories, sugar and highly processed foods. Many people find it too restrictive. There
are some easy ways to stay true to the basic premise of the program, but adapt it to fit into a busy
life. Think of it as a kind of "Paleo Plus Plan." 

1. Try to trim the animal protein portion of your meals, swapping in some plant proteins, like
beans and legumes. 

Fats like coconut oil, butter, clarified butter, beef tallow, lard and duck fat get a thumbs-up on
paleo. But it's unclear whether these saturated fats are neutral or harmful when it comes to
promoting risks of heart and vascular diseases. 

I have a feeling our ancestors would have been comforted by a steamy bowl of chili in those cold
caves. Beans —supplying about 16 grams of protein per cup, the equivalent of more than 2
ounces of meat — can help satisfy you without the cholesterol that animal products provide and
simultaneously, they supply soluble fiber that could actually help reduce cholesterol levels.

2. Go with the grain. The popularity of ancient grains like amaranth, millet, oats and teff (and
seeds like quinoa and chia) are bringing us back to the foods of our ancestors, including whole
grains that are versatile, clean, and naturally delicious. 

Carbohydrates have a bad reputation, justified by the company they often keep (rich sauces,
butter) and the forms in which they may be served (cronuts and pastries.) Fiber-rich carbs in the
right portions supply energy, fiber, a host of vitamins and minerals and a soothing satisfaction
that could keep us from eating less nutritionally dense choices. 
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4. Don’t ditch dairy. Unless you have an allergy or intolerance to dairy, these foods are rich in
calcium and potassium, two minerals we fall short in obtaining, as well as protein, posphorus,
magnesium, potassium, vitamin B12, vitamin D and zinc. Choose low- or non-fat dairy sources to
reduce calories and saturated fat.

5. Proceed with caution regarding weight-loss diets that have long allowed and avoid lists.
Diets that cut out whole food groups will cut out valuable nutrients. Balance is best whether
you’re trying to lose weight, gain weight or stay just as you are. 

Now your baby can eat like a caveman

When it comes to a baby’s health, parents are often willing to try anything. But should
that include jumping on the latest paleo diet-friendly food bandwagon?

As the market for good-for-you, organic foods continues to expand for adults, it’s no
surprise that the desire for healthy baby food has grown — especially as health-
conscious millennials start families. After following a paleo diet and seeing personal
benefits, Austin-based couple (and future parents), Serenity Heegel and Joe Carr,
founded Serenity Kids, a paleo-inspired baby food startup they say fills a void in the
baby food market.

A paleo diet, also referred to as the caveman diet, is based on the foods scientists
believe humans ate during the Paleolithic era, which includes eating animal protein, wild-
caught fish and wild plants. It eschews grains, dairy and other foods that have since
become staples in the human diet after people began farming about 10,000 years ago.

But is the diet safe for little humans?

“There are certainly elements to paleo eating that I appreciate and endorse, particularly
the lack of processed foods and the abundance of vegetables and good quality protein,”
says Nicole Silber, R.D., a pediatric nutritionist and baby food expert in New York City.
“However, I would not recommend babies and toddlers eliminate grains, dairy and
legumes.”