(worth reading, I had once written 2015, wanted to make an ebook out of it, but never became something out of it due to time reasons)
Healthy eating doesn’t have to be difficult. Here you will get tips on tricks and techniques to transform your body into a fit, passionate and happy new person.
This guide is divided into several steps.
Avoid toxins. These are harmful substances in food that damage your physical system. Do you know about carcinogenic diesel particles? There is such a thing in food.
The killer no. 1 is sugar. Whether called carbohydrates, starch or sugar. This always refers to glucose, fructose or a mixture of these.
Whole grain. Yes. They were always taught to consume only whole grain products. But that is wrong. In the outer shell are particularly many toxins and toxic substances. Keywords here are phytates, lectins. as well as in the interior WGA Agglutinin and gluten is. As shocking as these words sound, they are also pathogenic.
These substances damage your intestinal wall, making it permeable for other toxins. Your body reacts with an inflammation to eliminate these foreign bodies.
Your immune system is weakened and it is reduced to the point where it doesn’t stand up to any more harmful substances: your body gets sick!
A much more serious problem than mercury in fish products is overfishing the oceans and seas.
More fish is caught than it can reproduce, so the natural resources of the oceans will deteriorate.
Of course, this does not mean that we should stop eating fish in general.
But as with all food, its origin is important:
Sustainable sources, such as the MSC symbol, or eating fish that are lower in the food chain, such as sardines.
Farmed fish versus caught fish
A possible solution to prevent overfishing seems to be hi farmed fish.
The belief that one could breed fish in farms like animals is deceptive.
The ecological system of the oceans is much more complicated than fattening pigs. And surprisingly, farmed fish can eliminate even lower fish species, as they are used as food for higher fish.
Farmed fish is also less nutritious, often fed antibiotics and other medications.
It is important to know that this general rule does not apply to oysters. These oysters are excellent for breeding and are one of the most sustainable seafood there is.
The bottom line is that the best source of fish is sustainable fishing.
Fish and seafood
Fish and seafood are part of the paleo diet.
Of course we do not only concentrate on canned tuna, but also freshly caught herring, mackerel or salmon! Occasional shrimps and mussels round off the meals.
The health benefits
Fish and seafood contain an excellent Omega 6 to Omega 3 fatty acid profile. This is very balanced and 1:1 in many types of fish. Fish products are a healthy way to absorb other omega-3 fatty acids that we consume too little in modern diets.
Selenium: important for the thyroid gland, and also for mental health, fish is an excellent source of this important mineral, which we otherwise only find in large quantities in Brazil nuts.
Iodine: also important for the function of the thyroid gland, iodine supports fertility and the immune system. Although many salts today are enriched with iodine, it is possible to get an undersupply.
Calcium: Salmon our sardines are an excellent source of this important mineral.
But what about mercury?
The legitimate concern is that fish products contain mercury.
Especially predatory fish such as tuna or larger salmon accumulate these heavy metals by eating smaller fish in the food chain.
However, fortunately selenium, as an important mineral, helps to neutralise this mercury. Selenium binds to this mercury so that it is not deposited in the body.
That’s why it’s easy to say: a portion of fish is better than no portion of fish!
The concern about mercury in fish is justified, but unfounded and anyway the greatest danger for us humans is not the minimal amounts of mercury in fish, which are bound by selenium anyway, but mercury (amalgam) fillings in our teeth.
Pasture farming against mast keeping
The dubious feeding by concentrated feed contains in the usual composition a mixture of soy extract, corn, and also barley/ wheat meal (proteinmarkt.de). It is called concentrated feed. Nevertheless, we will now take a look at the resulting poorer meat quality.
Why grazing and grass feeding is better
Healthier, tastier, and ecologically better. But not only these benefits, but also the better ratio of omega-6 to omega-3 fatty acids is another advantage. As we have seen in previous chapters, a balanced omega-3 level is beneficial for the prevention of inflammation and chronic diseases.
Meat from pasture/grass-feeding also contains more iron, vitamins, since the animals get their natural diet.
It is therefore advisable, as far as this is possible for cost reasons, to pay attention to meat from pasture farming for the purpose of one’s own health.
How can this meat be recognised?
As long as it is not declared, it must be assumed that the meat comes from fattening or concentrated feed.
The way to the local farmer, or butcher, will not be spared, since in the usual wholesale markets only industrially produced meat products from fattening are supplied with concentrated feed.
If pasture meat is not available for cost reasons or practical reasons, it is advisable to eat at least one: low-fat and lean meat.
The best types of meat
One of the most important elements of Paleo is the nutrition with healthy sources of meat.
I’ll show you which ones are best for you to eat healthy and vital.
These include beef, goats, lamb, and game.
These have an excellent fatty acid profile, contain healthy saturated fats, and few unstable polyunsaturated fatty acids (PUFAs).
The best source of PUFAs is to be found in grazing and grass feeding.
This includes chicken, turkey, geese, ducks and of course turkey.
This meat is often cheaper than pasture meat, but contains more unhealthy polyunsaturated fatty acids.
Fish and seafood
These include salmon, tuna, herring, shrimp, mussels.
They contain a lot of healthy iodine, selenium, and are an excellent source of omega-3. Fish from aquaculture are often less suitable due to dubious conditions and food quality.
Freshly caught sea fish is preferred.
Often cheaper than poultry and pasture meat.
But contains a worse fatty acid profile, and more unhealthy PUFAs.
Also, husbandry and feeding conditions are rarely optimal.
Although it is a cheap source of meat, consumption is only recommended in moderation and if it is, lean, low-fat meat is recommended.
These include bacon, ham, and of course salami.
These do not contain really healthy chemicals, such as nitrates and nitrites, cooking salts, often sugar, and are smoked into them. They are not really suitable as healthy meat.
However, as it is difficult for many people to do without these types of meat for practical and taste reasons, it is advisable to only moderate the consumption, if possible even to leave it out completely.
In general, these types of meat are not recommended to satisfy the regular daily calorie requirement.
The Paleo food list
In short, I will now show you with this simple cheat sheet which foods you should avoid and which are healthy for you to eat.
Now there is no excuse anymore to prepare fast, simple and healthy meals, or not to know what to buy! From now on, you will be enlightened and relaxed to make the next healthy purchase!
- Animal products, such as unprocessed meat, eggs, animal fats, such as lard.
- Vegetables: all non-starchy vegetables.
- Fruits: all fresh fruits.
- Nuts: Macadamia nuts, hazelnuts, almonds.
- Dairy products: Butter, Ghee (clarified and purified butter)
- Oils: coconut, olive, avocado.
- Other foods: coconut milk, tea, all herbs, spices, and vinegar.
Foods that are o.k. in moderation:
- Lightly processed meat products, such as bacon.
- Vegetables: starchy plants such as potatoes or yams.
- Fruits: dried fruit, preserved fruit, and jams.
- Grain products: white, peeled rice (consists only of carbohydrates and glucose, and unfortunately contains neither nutrients nor fortunately toxins), pseudo cereals such as buckwheat (these should be soaked to minimize phytates and phytinic acid).
- Dairy products: Kefir, goat cheese, non-pasteurised and non-homogenised raw milk and fermented yoghurt.
- Other foods: dark chocolate, coffee, alcoholic beverages (more on this later).
Food, which you should avoid in any case:
- Fruit and fruits: fruit juices,…
- Grain products: avoid all grain products, especially whole grain products, maize and wheat.
- Pulses: soya, beans, lentils, peanuts.
- Dairy products: pasteurized and homogenized milk and products thereof, processed and sugary dairy products.
- Oils and fats: margarine, cheap vegetable oils, such as sunflower oil, soya oil, etc..
- Other food: soft drinks.
Soft drinks and Coke? These certainly have nothing to do with a healthy diet! Also diet drinks, do not belong to it. These are mostly loaded with harmful sweeteners and other additives (phosphoric acid, sugar).
Also finished fruit juices do not belong to a healthy way of life. In any case, the few remaining vitamins are hardly existent due to long transport routes, or the preservation by heating these juices.
As soon as you have rid yourself of juices, soft drinks and unhealthy drinks, you will no longer miss such things in a healthy diet.
But how much water a day is necessary?
In addition you must consider that you take up much liquid on the day also by the food: Fruit and vegetables provide you with an excellent supply of vital water. Your thirst will show you the right amount of water to drink as long as you don’t have acute health problems.
Our sense of taste is the best indicator of how much water we should drink a day.
If you drink water, it is advisable to consume it from glasses, stainless steel or ceramic products. Water in plastic bottles should be avoided.
Is tapped water healthier than tap water? Interestingly, the tests carried out on our sparkling water are much lower than those carried out on tap water. In addition, depending on the location, mineral water is up to 4000 times more expensive than tap water per litre.
We are not even talking about the ecological consequences, such as transport or the production of plastic bottles.
Your thirst will tell you when to drink or when to have enough.
Tap water, often avoided, is better and more controlled, and also cheaper, and better for the environment!
And to make the daily glass of water a little more delicious, peppermint, lemon juice and even teas can be used.
How do I know if the meat comes from grazing? You simply assume that once undeclared, the meat originates from scale division. Otherwise it would be written on it! Therefore, it is recommended to forgive low-fat immediately to get a better omega six to omega 3 fatty acid level.
In order to find out whether the meat was made from veal, it is advisable to ask the looking and husbandry conditions, but also the feeding, in a local butcher’s shop.
A healthy intestinal flora
Interestingly, you’re not the only one in your shoes! You have lots of helpful friends who live in your intestines. About 100 trillion! This accumulation of bacteria is called intestinal flora. Many of them are very helpful and friendly bacteria that help you digest food, ward off disease, and support your immune system.
A healthy intestinal flora is fundamentally important for your health. Without it, you cannot go through life vital and well nourished. Why not well nourished? Because a sick intestinal flora makes it difficult to digest food optimally.
Unfortunately, many of the products we consume today are not really beneficial to our intestinal flora. These modern attackers damage the good bacteria in the intestines and cause the growth of harmful bacteria in the intestinal flora. The consequences are directly evident in certain diseases. But even at first glance illnesses that do not appear to be associated with them, such as diabetes or autoimmune diseases, are based on a disturbed intestinal flora.
Summary of the study
Fortunately, in this EBook you will have learned a lot about how to not only improve your health, but also make your intestinal flora happy.
What disturbs this important intestinal flora?
Toxins in food, especially cereal products, antibiotics, stress, unhealthy plant oils, processed foods, and of course gluten, disturb the intestinal flora.
And what helps to rehabilitate the dam? Healthy fats, fermented foods, probiotic products, enough sleep, and dealing with daily stress in a healthy way.
Fermented products include sauerkraut, kimchi, kefir and yoghurt made from raw milk (not pasteurised).
Special probiotic products also help to restore the intestinal flora and are suitable as therapeutic food supplements.