The Paleo Diet

Understanding the Paleo Diet

Eating a healthy diet can be difficult in modern-day America. Processed products and other foods did not exist when early humans roamed the Earth, and the paleo diet is based on the idea that changes to our diets over time have outpaced the human body’s ability to adapt, contributing to a whole host of health struggles, including heart disease, diabetes, autoimmune disorders and more.

What is a Paleo Diet?

The paleo diet focuses on whole, nutrient-dense, unprocessed foods similar to what our hunter-gatherer ancestors might have eaten, including fruits, vegetables, organic poultry, grass-fed meat, wild-caught fish, eggs, nuts, and seeds. 

It eliminates foods that became more common when small-scale farming began about 10,000 years ago. These foods include grains, legumes, refined sugar, dairy products, and processed foods.

The paleo diet is one of many special dietary needs our personal chef team works with at The Pickled Beet. 

What’s the Autoimmune Paleo Diet?

The paleo diet goes by many other names, including the Paleolithic diet, the Stone Age diet, the hunter-gatherer diet, and the caveman diet.

It’s also often confused with a similar diet – the autoimmune protocol diet (AIP diet), which can also be called the autoimmune paleo or the paleo autoimmune diet. 

Are you confused yet? We can clear things up.

The paleo diet focuses on whole, unprocessed foods similar to what our hunter-gatherer ancestors might have eaten. 

The paleo autoimmune diet (also called the AIP diet) follows the core principles of the paleo diet, but it is stricter than paleo by eliminating additional foods, such as eggs, nuts, and seeds. Ultimately, it focuses on discovering foods that may be triggering an individual’s body inflammation.

The key differences between the two diets are:

• Goals – The paleo diet targets overall health and well-being, while the AIP diet plan specifically aims to help manage inflammation common for those with autoimmune conditions.
• Elimination – The AIP diet is more restrictive than paleo, eliminating additional food groups that might be problematic for those who suffer from autoimmune issues.
• Structure – The paleo diet lists foods you can and cannot eat. It does not include a structured elimination phase followed by a reintroduction phase. In contrast, the AIP diet follows a defined elimination period followed by a reintroduction phase to identify a person’s unique food sensitivities.

The Modified Paleo Diet

While some paleo followers adhere to a strict approach, others find it challenging to maintain long-term. This leads them to adopt a more flexible, modified paleo plan

Many versions of the paleo diet embrace additional foods, such as:

• Grass-fed butter
• Gluten-free grains, such as quinoa or rice
• Occasional sweet potatoes
• Lower-processed alcohol in moderation (such as 100% agave tequila or quality red wine)
• Dark chocolate 
• Coffee (black)

Ultimately, the decision of whether or not to include modified foods is up to you.

LUNCH

• Baked Chickn Fajita Roll Ups – organic chicken breast pounded thin, seasoned and stuffed with onions and bell peppers
• Tangy Mexican Slaw – we combine shredded cabbage with a spicy mayo-free dressing
• Spicy Steak Salad – grass-fed skirt steak atop lettuce, tomatoes, cucumbers, fresh herbs, and a creamy dairy-free dressing
• Grilled Summer Veggies – a mixture of zucchini, summer squash, and vine-ripened tomatoes marinated and grilled

SNACK

• Mediterranean Snack Board – a colorful, antioxidant-rich board with cucumber, tomato, bell pepper, black olives and toasted walnuts
• Salt and Vinegar Kale Chips – crispy, oven-baked organic kale

Benefits of A Paleo Diet

A well-rounded paleo diet can provide health benefits that include:

• Weight loss: The paleo diet can lead to weight loss, thanks to its emphasis on whole foods, lean protein, and a reduced intake of processed foods and refined carbohydrates.
• Improved blood sugar control: The paleo diet’s focus on whole foods, lean protein, fruits, and vegetables may help regulate blood sugar levels, potentially benefiting those with prediabetes or type 2 diabetes.
• Reduced inflammation: Chronic inflammation is linked to many health problems. The paleo diet can reduce inflammation markers in the body, helping a variety of conditions.

Possible Downsides

• Sustainability: A strict paleo diet can be challenging to follow long-term due to its restrictions.
• Nutrient deficiencies: If not followed carefully, a strict paleo diet might lack some specific needed nutrients, such as calcium or fiber. Those with certain health conditions may need to plan meals carefully and consult their doctor or a registered dietitian.
• Social Challenges: Maintaining a strict paleo diet might be difficult in some social settings. This can require extra planning and preparation.
• Cost: Grass-fed meats, pastured poultry, wild-caught fish, and organic produce are more expensive than conventionally raised options. Following a strict paleo diet will most likely increase your grocery budget.
• Individual Needs: A strict paleo diet may not be the ideal eating plan for everyone, especially those with certain health conditions, pregnant or breastfeeding women.

Tips for Success

• Plan Ahead. Planning your meals and preparing some snacks in advance can help you when time constraints or hunger tempt you to make non-paleo choices.
• Stock Your Pantry with Paleo Staples: Having healthy paleo options readily available will make it easier to stick to the diet. Keep your pantry stocked with nuts, seeds, dried fruits (if you allow them on your paleo plan), canned paleo-friendly fish, and healthy fats like olive and avocado oil.
• Learn New Recipes: Research and find new paleo-friendly recipes (or figure out how to remake existing favorites, if possible) to keep mealtimes interesting and enjoyable.
• Embrace Variety. Eating the rainbow and trying new dishes will not only make it more enjoyable to eat paleo, but it will also help ensure you’re eating a balanced, healthy, sustainable diet.
• Consider Easing Into It. If you’re new to eating a paleo diet, this may be a massive change, depending on your existing eating habits. If a health condition doesn’t require a cold turkey approach, consider easing into it and giving yourself time to learn and explore as you adopt this new way of eating. It could be the difference between success and giving up prematurely out of frustration.
• Don’t Be Afraid to Eat a Modified Paleo Diet. The paleo diet isn’t a one-size-fits-all approach. Listen to your body and adjust the plan to fit your needs and preferences. There are many variations of paleo, so find what works best for you.
• Focus on the Positives: Instead of dwelling on the restrictions, focus on the potential health benefits and how good you feel eating whole, unprocessed foods.
• Consult a Doctor or Registered Dietitian: A doctor or registered dietitian can help you create a balanced paleo plan that meets your individual needs.

How It Works: Fresh Paleo Meal Delivery in Miami and Fort Lauderdale

Step 2: We Plan Your Menus and Meals

If you decide to move forward as a client, then each week, we’ll create a customized menu just for you/your household. You will get to review, provide any feedback, and approve each weekly menu before we shop for or order your groceries.