http://thepaleodiet.com/what-to-eat-on-the-paleo-diet/
What to Eat on the Paleo Diet
EAT:
- Grass-produced meats
- Fish/seafood
- Fresh fruits and veggies
- Eggs
- Nuts and seeds
- Healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)
DON’T EAT:
- Cereal grains
- Legumes (including peanuts)
- Dairy
- Refined sugar
- Potatoes
- Processed foods
- Salt
- Refined vegetable oils
Tips to make The Paleo Diet a routine part of your lifestyle:
- For breakfast, make an easy omelet. Sauté onion, peppers, mushrooms,
and broccoli in olive oil; add omega-3-enriched or free-range eggs and
diced turkey or chicken breast.
- Paleo lunches are easy. At the beginning of the week, make a huge
salad with anything you like. A good starting point can be mixed greens,
spinach, radishes, bell peppers, cucumbers, carrots, avocadoes,
walnuts, almonds and sliced apples or pears. Store the salad in a large
sealable container. Each morning prepare a single serving from the large
batch and then mix in meat (ground beef, beef slices, chicken, turkey,
ground bison, pork chunks, etc.) or seafood of choice (salmon, shrimp,
tuna, or any fresh fish or seafood). Toss with olive oil and lemon juice
and you are set.
- For dinner, try spaghetti squash as a substitute for any pasta
recipe. Top with pesto, marinara and meatballs. Roasted beets and their
greens make a great side dish for pork. Asparagus, broccoli, and spinach
can be steamed quickly. Salmon, halibut, or other fresh fish filets
grill well with accompanying foil packs full of cut veggies with olive
oil and garlic.
- Berries and other succulent fruits make a great dessert. Pre-cut
carrot and celery sticks, sliced fruit, and pre-portioned raw nut/dried
fruit mixes are easy snacks.
Daily Sample Straight from Dr. Cordain’s The Paleo Answer:
- Breakfast: Omega-3 or free ranging eggs scrambled in olive oil with chopped parsley. Grapefruit, or any fresh fruit in season, herbal tea
- Snack: Sliced lean beef, fresh apricots or seasonal fruit
- Lunch: Caesar salad with chicken (olive oil and lemon dressing), herbal tea
- Snack: Apple slices, raw walnuts
- Dinner: Tomato and avocado slices; grilled skinless
turkey breast; steamed broccoli, carrots, and artichoke; bowl of fresh
blueberries, raisins, and almonds; one glass white wine or mineral
water. (Clearly, wine would never have been available to our ancestors,
but the 85:15 rule allows you to consume three non-Paleo meals per
week.)
http://www.menshealth.com/nutrition/muscle-building-foods
Eggs
The Perfect Protein
How they build muscle:
Not from being hurled by the dozen at your boss's house. The protein in
eggs has the highest biological value—a measure of how well it supports
your body's protein needs—of any food, including our beloved beef.
"Calorie for calorie, you need less protein from eggs than you do from
other sources to achieve the same muscle-building benefits," says Volek.
But you have to eat the yolk. In addition to protein, it also
contains vitamin B12, which is necessary for fat breakdown and muscle
contraction. (And no, eating a few eggs a day won't increase your risk
of heart disease.)
How they keep you healthy:
Eggs are vitamins and minerals over easy; they're packed with
riboflavin, folate, vitamins B6, B12, D, and E, and iron, phosphorus,
and zinc.
Almonds
How they keep you healthy: Almonds double as brain
insurance. A recent study published in the Journal of the American
Medical Association found that those men who consumed the most vitamin
E—from food sources, not supplements—had a 67 percent lower risk of
Alzheimer's disease than those eating the least vitamin E.
Salmon
Yogurt
Buy regular—not sugar-free—with fruit buried at the bottom. The extra
carbohydrates from the fruit will boost your blood levels of insulin,
one of the keys to reducing postexercise protein breakdown.
How it keeps you healthy: Three letters: CLA. "Yogurt
is one of the few foods that contain conjugated linoleic acid, a special
type of fat shown in some studies to reduce body fat," says Volek.
Beef
Olive Oil
How it builds muscle: Sure, you could oil up your chest
and arms and strike a pose, but it works better if you eat the stuff.
"The monounsaturated fat in olive oil appears to act as an
anticatabolicnutrient," says Kalman. In other words, it prevents muscle
breakdown by lowering levels of a sinister cellular protein called tumor
necrosis factor-a, which is linked with muscle wasting and weakness
Water
The Muscle Bath
How it builds muscle:
Whether it's in your shins or your shoulders, muscle is approximately
80 percent water. "Even a change of as little as 1 percent in body water
can impair exercise performance and adversely affect recovery," says
Volek. For example, a 1997 German study found that protein synthesis
occurs at a higher rate in muscle cells that are well hydrated, compared
with dehydrated cells. English translation: The more parched you are,
the slower your body uses protein to build muscle.
Not sure how
dry you are? "Weigh yourself before and after each exercise session.
Then drink 24 ounces of water for every pound lost," says Larry Kenney,
Ph.D., a physiology researcher at Pennsylvania State University.
How it keeps you healthy:
Researchers at Loma Linda University found that men who drank five or
more 8-ounce glasses of water a day were 54 percent less likely to
suffer a fatal heart attack than those who drank two or fewer.
