Paleo Cookbook For Dummies (33 page)

Poultry:
All cuts of poultry are good. Organic, free-range, or pasture-raised is best.

Pork:
If you can't purchase pastured-raised pork or wild boar to avoid the toxins and omega-6 fatty acids of conventionally raised pork, choose another, cleaner protein source. If you buy organic bacon, make sure it's free of sugar, and eat it in moderation.

Game meats:
Game meats, such as elk, bison, duck, pheasant, and quail, are naturally low in fat and high in protein. When you can find them, they're great choices.

Organ meats:
Organic organ meats, such as liver, kidney, and heart, are rich in nutrition. Just keep in mind that organic and pasture-raised is your best bet. Conventionally raised organ meats can be toxic, so pass on those options if you can't find a pasture-raised source.

Eggs:
Organic and pasture-raised eggs provide the healthiest omega-6 to omega-3 ratios. You can tell the difference in the color of the yolk. A dark yellow yolk is the sign of a good egg.

Your healthiest choice for eggs is organic and pastured. You know the chickens were humanely and healthfully raised if the carton says “Certified Humane” or “Food Alliance Certified.” Avoid “United Egg Producers Certified;” this certifier permits factory farm practices. When buying eggs, labels or cartons that read “vegetarian-fed” and “natural” have no impact on the quality of the eggs. Their titles sound like a breezy day at the farm but have no value.

Fish and seafood:
Wild-caught fish, seafood, and shellfish are healthier than farm-raised. Visit the Monterey Bay Aquarium Seafood Watch site (
www.montereybayaquarium.org/cr/seafoodwatch.aspx
) for recommendations from a trusted source.

Nitrite- and gluten-free deli meats and sausages:
Look on the label for added sugar, gluten, or other additives that can sabotage your healthy efforts. If you can't purchase quality deli meats and sausages, chose another protein; conventional choices can cause inflammation.

Grabbing Paleo-smart produce

Veggies provide you with tons of nutrients, reduce toxicity, increase fiber, and make you look better. They naturally reduce your chances of getting just about every disease — not to mention that they keep you healthy, young, and vibrant. Always try new and exciting vegetables in varying colors and fill your plate. The brighter and richer the color, the more good stuff you're giving your body. (
Tip:
Farmers' markets are great places to find veggies for experimenting.)

Fruits in moderation are an excellent antioxidant source. The healthier your body becomes, the more fruit you can tolerate without blood sugar swings.

One of the best qualities of fruit is its ability to naturally satisfy your taste for sweet while adding nutrition. However, just remember that eating some fruit is a good idea; eating gobs of it isn't. Fruit can satisfy sugar cravings, but it can also keep the sugar fits going. The fructose in fruit elevates blood sugar, so don't let the fruit displace vegetables. Vegetables first, fruit second.

I know grabbing a piece of fruit is easier than steaming some vegetables, but you'll soon find ways to grab veggies just as quickly the more you get into your new habits and into the flow of things. Purchase a container of washed greens (like the prepared greens from Earthbound Farm), pop open the lid, drizzle on some olive oil, and add some Celtic sea salt and a squeeze of lemon if you like. Boom: instant salad. For a more elaborate touch, add few sliced strawberries. It takes less than two minutes, and it's really good. If you want to go a step further and add protein into your veggies, you have a full-fledged balanced meal.

Local, organic, and seasonal produce is best. Frozen organic is a good choice as well because the produce is flash frozen, locking in all the freshness and goodness.