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
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
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The Paleo Diet 
