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Hey and welcome to my blog. I’m a 27 year old graphic and web designer living in Ottawa, Canada. I decided to switch to a paleo diet for health reasons, and since I couldn’t find any paleo information sites for Ottawa, I decided to start one myself!

What is the Paleo Diet?

The paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a modern nutricional plan based on the presumed ancient diet of wild plants and animals that various hominid species habitually consumed during the Paleolithic era—a period of about 2.5 million years which ended around 10,000 years ago with the development of agriculture and grain-based diets. In common usage, such terms as the “Paleolithic diet” also refer to the actual ancestral human diet.

Centered on commonly available modern foods, the “contemporary” Paleolithic diet consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and nuts, and excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils.

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EAT THIS:

Vegetables

You can eat all of them without limit, except…

Vegetables to limit for weight loss:
Cassava
Sweet potatoes/Yams
Taro
Potatoes – stay away from potatoes if you have an autoimmune disorder

Fruits

Limit fruit intake, especially dried fruit, for weight loss, according to some, but otherwise, eat all of them freely.

Meats and Eggs

Eat meats and eggs freely, but in order to mimic our ancestors best, eat these products from animals that were grass fed/pasture raised.  At the least, steer clear of meats with preservatives and color or flavor enhancers, particularly added nitrites, as they can be pretty toxic.

Game Meats
Organ Meats
Pork
Beef
Chicken
Turkey
Goat
Lamb
Eggs – from chickens, ducks, emu, quail, etc.

Fish, Shell Fish, Fish Eggs

All species are fine – just be conscious of mercury levels and ecological practices.  Know that smaller fish like anchovies generally have less bio-accumulation of heavy metals and toxins, and high levels of omega 3 fatty acids.

Nuts and Seeds

All are good, as well as the butters that are made from them. Also on this list are coconut flour and almond flour.Peanuts are NOT NUTS – they’re legumes, and thus are not on the list. If you’re trying to lose weight, limit nuts and seeds to about 1 or 2 ounces per day, as the calories add up quickly!

Sea Vegetables

kombu, wakame, other seaweeds, algaes, etc.  They’re all good – great, in fact.

Fats

tallow
lard
coconut oil/milk
olive oil
walnut oil
avocado oil
macadamia oil
hazelnut oil

Watch your intake of all of these if you’re trying to lose weight – they’re very calorie dense.

Note: Unrefined palm oil used to be on this list, but because of its production is directly associated with the ensuing extinction of orangutans, we’ve removed it from the list. For more info, go here.

Beverages

Filtered or spring water
Herbal tea
Coconut water
Freshly juiced fruits and vegetables

Eat in Moderation

Coffee
Chocolate
Dried fruit
Alcohol (all kinds)
Caffeinated teas
Sweeteners – Raw honey, stevia, coconut sap, grade B maple syrup

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DON’T EAT THIS:

Pasteurized Dairy

Butter, milk, yogurt, kefir, cream, ice cream, powdered milk, and anything else from an animal’s teat. This is debatable in the Paleo community, so do your reading and choose for yourself. In our opinion, if you’re going to have dairy, you should make it raw, whole-fat, fermented dairy. Read more on that here.

Grains or grain-like foods

Wheat, rice, millet, oats, spelt, kamut, quinoa, buckwheat, wild rice, amaranth, sorghum, rye, barley, corn.  AND any flour, noodle or other food made out of any of these.

Legumes

All beans.  Black, pinto, red, soy, lentils, peas, peanuts, adzuki, garbanzo, navy, mung, lima, black-eyed peas, you get the picture… Snowpeas, sugar snap peas and green beans are acceptable to eat. Read an explanation about why legumes are not on the diet here.

Refined Sweeteners

Sugar cane, white sugar, brown sugar, refined maple syrup, refined honey, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or man-made.

Highly Processed Oils 

Any oil that is hydrogenated, partially hydrogenated, fractionated, refined, or otherwise adulterated.

Most Vegetable Oils

Any oil with a high omega 6 content that comes from a seed, grain or legume, such as corn, soybean, sunflower, safflower, cottonseed, grape seed, peanut and others. Seeds like flax and hemp have a lower omega 6 content and thus are fine. Just don’t cook with those.

Fruit Juice

Unless it comes straight from your juicer at home.

Soft Drinks

See “Sweeteners” above.

Refined, iodized salt

Use unrefined sea salt instead

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