Read Paleo Cookbook For Dummies Online
Authors: Kellyann Petrucci
Paleo Cookbook For Dummies (53 page)
To find the healthiest, highest-quality fish possible, look for
wild
(was raised and caught in the wild) or
wild-caught
fish (may have spent some time on a fish farm) or fish that was humanely harvested. For the ultimate guide, refer to the Monterey Bay Aquarium:www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_recommendations.aspx.
Produce
What's most important in the produce category is just that you eat your vegetables! You have a little more leeway with produce quality than you do with proteins and fats, but as always, quality can make a difference in nutrient and toxin levels. Here are some guidelines:
Best practice:
Seasonal, local, organic
Gold standard:
Local and organic
Good:
Either local or organic
Okay:
Mainstream conventional that's rinsed well from possible pesticides
Make sure you refer to the Environmental Working Group's Dirty Dozen and Clean 15 lists atwww.ewg.org/foodnews/summary.phpfor a comprehensive guide to pesticides found in produce.
The store's produce manager is a great resource. Ask what's in season if you're not sure. Also, make a deal with yourself to try something new every so often; ask the produce manager if you need suggestions. This strategy really helps keep your eating from getting boring.
Fats and oils
This category is one of those places to prioritize in your budget because the right fats and oils can make your cells incredibly healthy, while unhealthy or rancid oils can cause the opposite effect. Unhealthy oils create inflammation; healthy oils help inflammation leave the body. Because inflammation is the catalyst for so many problems, adding some healthy fats in your diet really makes a big difference.
Check out these guidelines, and refer to Chapters
3
and
4
for full listings and explanations of Paleo-approved oils and fats:
Best practice:
Paleo-approved organic and
cold-pressed
(the temperature used in pressing doesn't decrease the quality of the oil extracted)
Gold standard:
Paleo-approved organic
Good:
Mainstream traditional Paleo-approved
Snacktime!
Here are some great no-prep, grab-and-go snack ideas:
Any Paleo leftovers you can get your hands on.
Apple slices with almond butter.
Canned fish, such as salmon, tuna, or sardines. (For a super clean source of canned fish, check outwww.vitalchoice.com.)
Coconut butter. (I recommend Artisana brand:http://artisanafoods.com/products/coconut-butter.)
Cold shrimp.
Cold sliced meat, Paleo-approved deli meat, or grass-fed jerky.
Handful of nuts.
Hard-boiled eggs.
Nori sheets. (I recommend SeaSnax:www.seasnax.com.)
Preservative-free olives.
Raw veggies with guacamole or salsa dip (Red pepper, cherry tomatoes, cucumber, kohlrabi, and jicama are my personal favorites.)
Romaine lettuce hearts wrapped around leftover protein.
For more snack ideas, check out the recipes in
Chapter 10
.
You can add mustard, hot sauce, or salsa to any of these snacks. Just be sure to check the label and make sure your choice doesn't contain added sugar or gluten. A personal favorite is Annie's Organic Horseradish Mustard:www.annies.com/products/Organic-Condiments.
If you work out, you need to add two special snacks into your day. You should eat these snacks in addition to your regular meals.
Pre-workout fuel:
For your strongest workout, eat a small snack of protein and fat about 30 to 90 minutes before your workout if you feel that you need it. By avoiding carbs just before exercise, you help your body tap into stored fat as fuel during your workout. (Of course, this recommendation doesn't include marathons or long-duration workouts.)