Your Personal Paleo Code: The 3-Step Plan to Lose Weight, Reverse Disease, and Stay Fit and Healthy for Life (43 page)
Authors: Chris Kresser
Tags: #Health & Fitness / Diet & Nutrition / Diets, #Health & Fitness / Diet & Nutrition / Weight Loss
Shallots are actually more aromatic than both garlic and onions, so a little goes a long way. The quantity of vinegar used is very much a question of personal taste, so add it in stages, keeping in mind the Dijon mustard has vinegar in it as well. You don’t need to use extra-virgin olive oil in this recipe, as the taste of the shallots is the priority here.
Yield: 1 quart
Prep time: 10 minutes
3 cups olive oil
2 shallots, roughly minced
3 tablespoons Dijon mustard
1½ teaspoon sea salt
Freshly ground black pepper, to taste
1 cup apple cider vinegar
In a bowl, whisk all the ingredients except the vinegar together. Add the vinegar slowly, occasionally tasting for acidity. Pour the vinaigrette into a glass container with a lid and refrigerate. Vinaigrette will keep for at least 3 weeks. Before use, give it a good shake, as the oil and vinegar tend to separate.
Writing a book is a monumental task, and not something I could have done on my own. It emerged out of a thriving community of readers, patients, colleagues, teachers, friends, family, and other supporters, both past and present. Though my name is on the cover, this book was truly a collaborative effort.
I am grateful for the contribution of pioneering scientists, physicians, and bloggers whose work continually inspired and enlightened me. This book wouldn’t have been possible without their willingness to challenge mainstream dogma and blaze new trails. I especially want to thank Dr. Chris Masterjohn, Dr. Stephan Guyenet, Dan Pardi, Dr. Mat Lalonde, Robb Wolf, Dr. Kurt Harris, and Dr. Emily Deans for their input and feedback on the manuscript and their ongoing advocacy, support, and friendship.
My patients continue to be my greatest teachers. Thank you for putting your trust in me, and allowing me to bear witness to your healing journey.
To the fantastic team (Diane, Shannon, Keith, Jon, Kelsey, Laura, Aidan, Andrew, Jordan, Steve, and many more) behind my private practice and ChrisKresser.com: thank you for all of the ways you have supported this endeavor, both seen and unseen, and for your help in making the world a healthier place, one person at a time.
I’d like to thank the incredible group of people that helped transform this book from an idea into reality. Betsy Rapoport’s keen insight and belief in my vision were instrumental in developing the proposal and initial structure of the book. Becky Cabaza helped me wrangle 165,000
words into a polished final draft. My editor, Tracy Behar, took a chance on a new author and was a source of constant support and encouragement. Carolyn O’Keefe, Miriam Parker, and countless others at Little, Brown were tireless advocates of the book and worked hard to ensure its success; I couldn’t have asked for a better first experience with a publisher. My agent, Richard Pine, shepherded the book through each stage of the publishing process with wisdom, clarity, and candor.
Finally, my deepest gratitude goes to my family and friends for their unconditional love, selfless support, and enduring belief in me. I wish there were room to name you all; you know who you are, and I am thankful for your presence in my life.
I can’t finish without mentioning four very special people specifically. Mom and Dad, you provided the foundation that made all of this possible, and have always been there when I needed you. Elanne and Sylvie, the joy and light of my life, thank you for putting up with the long hours, hectic schedule, and time away. Sharing my life with you both is the most precious gift I could have ever imagined, and you’ve made me the luckiest man in the world.
CHRIS KRESSER, M.S., L.Ac, is a practitioner of integrative and functional medicine and the creator of ChrisKresser.com, one of the most respected natural-health sites in the world. He is widely known for his in-depth research uncovering myths and misconceptions in modern medicine and providing natural-health solutions with proven results. He developed the Personal Paleo Code based on more than ten years of research, his own recovery from a debilitating, decade-long illness, and his clinical work with patients. Chris maintains a private practice in Berkeley, California, where he lives with his wife and daughter.
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While sodium is an essential nutrient, it was excluded from the calculation to prevent foods high in sodium from being penalized.
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Lard from conventional, grain-fed pigs is also very high in omega-6 linoleic acid, which is harmful in excess quantities. Look for lard from pastured pigs.
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Milligrams of CLA per gram of fat. The large range of values displayed is due to the fact that the amount of CLA in a product largely depends on whether the animals were grass fed (higher values) or grain fed (lower values), though altitude, the bacteria in the grazing animal’s stomach, and other factors may play roles.
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Artificial trans fats are found exclusively in processed foods. Note that food manufacturers are not required to list trans fats on nutrition labels if the per-serving portion contains less than 0.5 grams; however, if you eat more than one serving of a food such as potato chips (many brands list 0 g of trans fat), you may be getting several grams of trans fat.
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Eggs are low in total fat, so the relatively high percentage of omega-6 is not a concern. Also, eggs from pastured chickens that are not grain-fed are likely to have a lower percentage of omega-6 than eggs from conventionally raised chickens. See
chapter 8
for more on this.
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Choose pasture-raised-animal lard and duck fat. Conventional alternatives are significantly higher in omega-6 linoleic acid, which should be limited.
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Expeller-pressed coconut oil is nearly odorless and tasteless, which is advantageous for those who do not like the taste of coconut. See my website for specific brand recommendations and information about where to obtain these fats and oils.
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Cooked, unless otherwise indicated.
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Yuca should never be consumed raw because it contains toxins. To make it safe, place it in cold water, bring to a boil, and boil it for thirty minutes (make sure you discard the water).
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Unfavorable ratio of glucose to fructose, or highly processed
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Recent studies have found high amounts of arsenic, a toxic chemical, in most varieties of brown-rice syrup.
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Some studies suggest a link between artificial sweeteners and cancer, harmful metabolic effects, and digestive problems.
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Once weight loss, blood-sugar regulation, and muscle-gain goals have been reached, I suggest decreasing protein intake into the general-health range listed above, or perhaps slightly higher (around 25 percent).
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Remember, when I refer to grams of carbohydrates, I’m referring only to carbs from starchy vegetables, dairy products, and fruit, not from nonstarchy vegetables like broccoli and carrots.
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This book is intended to supplement, not replace, the advice of a trained health professional. If you know or suspect that you have a health problem, you should consult a health professional. The author and publisher specifically disclaim any liability, loss, or risk, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.
Copyright © 2013 by Chris Kresser
Cover design by Mario J. Pulice
Cover copyright © 2013 by Hachette Book Group, Inc.
All rights reserved. In accordance with the U.S. Copyright Act of 1976, the scanning, uploading, and electronic sharing of any part of this book without the permission of the publisher constitute unlawful piracy and theft of the author’s intellectual property. If you would like to use material from the book (other than for review purposes), prior written permission must be obtained by contacting the publisher at [email protected]. Thank you for your support of the author’s rights.
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For detailed notes and references to studies cited throughout the book, see ChrisKresser.com/ppcnotes.
ISBN 978-0-316-32308-6
E3