Автор:Loren Cordain
Название:The Paleo Diet
Издательство:John Wiley & Sons
ISBN:978-1-118-00130-1
Год:2011
Формат:ePub
Размер: 12МВ
Страниц:507
Язык:Английский
According to author Loren Cordain, modern health and diet problems didn't start with the advent of packaged snack food, but much earlier--back at the dawn of the agricultural age many thousands of years ago. As humans became less nomadic and more dependent on high-carbohydrate diets, we left behind the diet we had evolved with, which is based on low-fat proteins and plenty of fruits and vegetables. Sugars, fats, and carbs were rare, if they were present at all, and survival required a steady, if low-key, level of activity.
Cordain's book The Paleo Diet blends medical research with a healthy sprinkle of individual anecdotes, practical tips, and recipes designed to make his suggestions into a sustainable lifestyle, rather than a simple month-long diet; he even includes cooking recommendations and nationwide sources for wild game.
Claims of improving diseases from diabetes to acne to polycystic ovary disease may be a little overstated, but in general the advice seems sound. Can any of us really go wrong by adding lots more vegetables and fruits to our daily regimen? One recommendation on safe tanning with a gradual reduction in sunscreen is surprising and not much detail is provided for safety issues that can accompany increased sun exposure. Still, Cordain's assertions have helped many people, and could provide exactly the changes you've been looking for to improve your health.
Не только рецепты, но вся прочая нужная информация о правильном и здоровом подходе к палео-питанию.
Оглавление
Table of Contents
Praise
Title Page
Copyright Page
Dedication
Preface to the Revised Edition
Acknowledgments
PART ONE - Understanding the Paleo Diet
Introduction
How Our Healthy Way of Life Went Wrong
Chapter 1 - Not Just Another Low-Carb Diet
Health Secrets of Our Ancestors
The Problems with Most Low-Carb Diets
Low Carb Doesn’t Mean Low Cholesterol
Healthy Fats, Not Lethal Fats
Saturated Fats, Reconsidered
Disease-Fighting Fruits and Vegetables
The Osteoporosis Connection
Toxic Salt
Lean Meat Helps You Lose Weight
Protein Increases Your Metabolism and Slows Your Appetite
Lean Protein and Heart Disease
Chapter 2 - The Ground Rules for the Paleo Diet
The Fundamentals of the Paleo Diet
The Seven Keys of the Paleo Diet
Just the Foods You Can Hunt and Gather at Your Supermarket
Meal Preparation and Typical Meals
The Paleo Diet: A Nutritional Bonanza
The Typical American Diet: A Nutritional Nightmare
Why You Can’t Overeat on the Paleo Diet
What to Expect on the Paleo Diet
Chapter 3 - How Our Diet Went Wrong and What You Can Do about It
Lean Meat Is Brain Food
Hunting Big Game
Restoring the Balance in Your Diet
How “Progress” Has Hurt Us
Hello Grains, Hello Health Problems
Big Mistakes in the 1950s
The Seven Major Problems in the Typical American Diet
Minerals
PART TWO - Losing Weight and Preventing and Healing Diseases
Chapter 4 - Losing Weight the Paleo Diet Way
Determining Whether You Need to Lose Weight
A Doctor Loses 30 Pounds: Ben’s Story
Why Protein Helps Burn Calories
Losing 75 Pounds in Six Months: Dean’s Story
Protein Satisfies Your Appetite
Promoting Weight Loss by Improving Your Insulin Sensitivity
What You Can Expect to Lose on the Paleo Diet
Sharing Success Stories
Losing 45 Pounds and Healing Crohn’s Disease: Sally’s Story
Vegetarian Isn’t Better: Ann’s Story
A Nutritionist Loses 30 Pounds: Melissa’s Story
Losing Weight the Right Way
Chapter 5 - Metabolic Syndrome: Diseases of Civilization
Healing Metabolic Syndrome: Jack’s Story
How Insulin Resistance Increases Your Risk of Heart Disease
Other Diseases Related to Insulin Resistance
Chapter 6 - Food as Medicine: How Paleo Diets Improve Health and Well-Being
The Diet-Disease Connection
Metabolic Syndrome Diseases
Cardiovascular Diseases
Diseases of Acid-Base Balance and Excessive Sodium
Digestive Diseases
Crohn’s Disease and Ulcerative Colitis
Inflammatory Diseases
Autoimmune Diseases
Psychological Disorders
Vitamin-Deficiency Diseases
Dental Cavities
Alcoholism
Skin Cancers
PART THREE - The Paleo Diet Program
Chapter 7 - Eating Great: What to Eat, What to Avoid
Making the Diet Work for You
What to Eat?
Lean Meats
Fruits and Vegetables
Nuts and Seeds
Foods You Can Eat in Moderation
Foods You Should Avoid
Chapter 8 - The Paleo Diet User’s Manual
Stocking Your Refrigerator and Pantry
Look for Lean Meats
Wild Game Meat—at a Gourmet Store Near You
Fish and Seafood
Eggs: Good or Bad?
How to Make the Most of Fruits and Vegetables
Nuts and Seeds
Omega 6 to Omega 3 Fat Ratio in Nuts and Seeds
Purchasing Oils
Spices
Individualizing Your Diet
Vitamins, Minerals, and Supplements
Food Availability and Preparation Issues
Dining Out, Travel, and Peer Pressure
Ask Your Friends and Family for Support
Chapter 9 - The Meal Plans for the Three Levels of the Paleo Diet
Snacks
Level I: Entry Level
Level II: Maintenance Level
Level III: Maximal Weight Loss Level
Chapter 10 - Paleo Recipes
Basic Recipe Principles
Stone Age Food Substitutions
Recipes
FISH AND SEAFOOD
DOMESTIC LOW-FAT MEAT ENTREES - (Beef, Chicken, Veal, Pork, Organ Meats, Game Meats)
ORGAN MEATS
GAME MEATS
DRIED MEATS (JERKY)
EGG DISHES
VEGETABLE DISHES
SALADS
CONDIMENTS, DIPS, SALSAS, SALAD DRESSINGS, MARINADES
SOUPS
FRUIT DISHES AND DESSERTS
Chapter 11 - Paleo Exercise
Exercise Plus Paleo Diet Equals Health: Joe’s Story
“Exercise”: A Funny Idea to Hunter-Gatherers
Physical Fitness: Naturally, and with No Exercise Programs
Exercise and Obesity
Why Should You Exercise?
Exercise and Blood Lipids
Exercise, Type 2 Diabetes, and Other Health Benefits of Exercise
Modern Exercises for Your Paleolithic Body
Chapter 12 - Living the Paleo Diet
The Right Reasons to Eat
One Day at a Time
APPENDIX A - Acid-Base Values of Common Foods (100-gram portions)
APPENDIX B - Comparison of the Total Fat in Domestic and Wild Meats
APPENDIX C - Practical Implementation of Parts of the Paleo Diet on a Global Scale
Resources
Bibliography
Index