TABLE OF CONTENTS

INTRODUCTION / 10 Nervous System Health / 96 Food and Health / 10 Cardiovascular Health / 100 How Dietary Guidelines Have Steered Us Wrong / 11 Muscular Health / 101 Taking Back Our Health with Paleo Principles / 13 Detoxification Systems Health / 103 What Is the Paleo Diet? / 14 Paleo Goes Beyond Food / 16 CHAPTER 5: More Than Rules: Using Paleo Principles / 16 AVOIDING TOXINS / 109 Food Toxins / 109 Environmental Toxins and Pollutants / 110 PART 1: Over-the-Counter and Prescription Drug Use / 114 The Obvious: Substance Abuse / 117 THE RATIONALE: THE SCIENCE Beating Addiction / 119 BEHIND THE FRAMEWORK / 19 CHAPTER 6: CHAPTER 1: BEYOND FOOD / 120 NUTRIENT DENSITY / 20 Leading Risks for Mortality / 120 Where Nutrient Deficiencies Come From / 20 Lifestyle Factors That Decrease Disease Risk / 122 Implications for Human Health / 24 A Tour of Essential and Nonessential Nutrients / 25 CHAPTER 7: The Problems with Supplements / 46 THE RESEARCH / 127 Nutrient Density Quick-Start Guide / 47 Summaries of the Studies / 129

CHAPTER 2: BALANCED MACRONUTRIENTS / 50 PART 2: The Historical Argument for Balanced Macronutrients / 50 THE SCIENCE BEHIND PALEO FOODS: Other Scientific Arguments for Balanced WHAT TO EAT AND WHY / 135 Macronutrients / 51

CHAPTER 8: CHAPTER 3: VEGETABLES AND FRUITS / 137 DIVERSE OMNIVORISM / 55 The Benefits of a High Veggie and Fruit Intake / 138 The Evolution of the Human Diet / 55 Raw or Cooked? / 143 Comparative Biology: Evidence for Omnivory / 58 Green Juices versus Smoothies / 144 My Paleo Plate: How Much Plant versus Animal? / 61 Busting the Cruciferous Veggie and Hypothyroidism The Meat-Cancer Connection / 63 Myth / 145 Seaweed / 146 CHAPTER 4: Wild Edibles / 148 BIOLOGICAL SYSTEMS HEALTH / 66 Is Fruit Just Nature’s Candy? / 151 Gut Health / 67 Paleo Starches / 153 Immune Health / 78 Endocrine Health / 83 CHAPTER 9: Tea / 213 FISH AND SHELLFISH / 158 Coffee / 214 Benefits of Omega-3 Fatty Acids and Other Nutrients Alcoholic Beverages / 215 in Seafood / 158 Shellfish / 160 CHAPTER 16: Mercury Concerns / 163 THE PALEO DIET QUICK-START / 216 Foods to Eat / 216 CHAPTER 10: Meat Versus Plants / 220 MEAT AND EGGS / 166 Variety, Variety, Variety / 220 Nutrients in Red Meat / 167 Food Quality Guide / 221 Meat Quality / 170 Meat and Seafood Priorities / 222 A Primer on Poultry / 172 Vegetable and Fruit Priorities / 223 The Importance of Variety / 174 Offal / 174 Bones and Bone Broth / 178 Insect Protein: The Thing No One Wants to Talk PART 3: About / 182 THE SCIENCE BEHIND PALEO ELIMINATIONS: WHAT TO AVOID CHAPTER 11: AND WHY / 225 HEALTHY FATS / 183 The Quintessential Olive Oil / 184 The Saturated Fat Controversy / 186 CHAPTER 17: TOXINS IN FOODS / 227 CHAPTER 12: Endocrine Disruptors / 227 PROBIOTIC AND FERMENTED FOODS / 190 Gut Irritants / 228 Fermentation / 190 Gut Dysbiosis Contributors / 229 Probiotic Benefits / 191 Carcinogens / 229 Types of Probiotics and Fermented Foods / 191 Antinutrients / 230 More Than Helpful Microbes: Nutrient Bioavailability, Conversions, and Preservation / 193 CHAPTER 18: THE BIGGEST CULPRIT: REFINED AND CHAPTER 13: MANUFACTURED FOODS / 233 NUTS AND SEEDS / 194 Direct Damage to the Body / 234 But Don’t “Go Nuts” / 195 Emulsifiers, Thickeners, and Stabilizers: Coconut / 196 What Are They? / 235 Food Dyes / 237 Preservatives / 239 CHAPTER 14: SEASONINGS / 198 High in Energy, Low in Nutrition / 240 Salt / 198 Herbs and Spices / 204 CHAPTER 19: GRAINS, LEGUMES, AND PSEUDOGRAINS / 241 A Primer on Lectins / 242 CHAPTER 15: BEVERAGES / 211 Digestive Enzyme Inhibitors / 251 Water / 211 Saponins / 253 Nut and Seed Milks / 212 Phytates / 254 Coconut Milk and Water / 212 Omega-6 Fats / 254 Probiotic Beverages / 212 The Emptiest of Calories / 255 Juices and Smoothies / 213 Are Pseudograins Pseudobad? / 256 Busting the Myth of Legumes as Quality Protein / 257 CHAPTER 20: PROCESSED VEGETABLE OILS PART 5: AND TRANS FATS / 259 Omega-6 Fatty Acid Content / 260 PALEO LIFESTYLE / 319 Oxidation / 261 Trans Fats / 262 CHAPTER 26: SLEEP AND CIRCADIAN RHYTHM / 321 CHAPTER 21: The Importance of Sleep / 323 INDUSTRIALLY PRODUCED DAIRY / 263 Sleep Requirements and Sleep Debt / 333 But What About Bone Health? / 264 Sleeping Too Much? / 334 Optimizing Sleep / 335 CHAPTER 22: SUGARS / 266 CHAPTER 27: Sugar and Inflammation / 266 STRESS AND RESILIENCE / 339 The Worst Offender: Fructose / 269 What Is Stress? / 339 Artificial and Noncaloric Sweeteners / 276 How Stress Contributes to Disease / 340 Cortisol and the Immune System / 343 CHAPTER 23: Hunger Hormones / 343 PALEO ELIMINATIONS / 279 Stress and Leaky Gut / 344 Foods to Avoid / 280 Adrenal Fatigue / 345 Reading Labels / 281 Other Adrenal Disorders to Consider / 348 Ingredients That Sound Scary but Aren’t / 285 Managing Chronic Stress / 349

CHAPTER 28: PART 4: EXERCISE AND GENTLE MOVEMENT / 355 Benefits of Being Active / 356 THE MIDDLE GROUND: WHERE Gentle Movement versus Sitting / 357 THE SCIENCE ISN'T The Downside of Over-Exercising / 360 CUT-AND-DRIED / 287 Living an Active Lifestyle / 364

CHAPTER 24: CHAPTER 29: FOOD FOR THOUGHT / 288 NATURE AND SUNLIGHT / 365 Grass-Fed Dairy / 288 The Benefits of Nature / 365 Legumes Might Not Be All Bad / 290 Sun Exposure / 369 Eggs / 294 Nightshades / 296 CHAPTER 30: Alcohol / 300 SOCIAL CONNECTION / 372 White Rice / 302 Connection, Disease Risk, and Longevity / 373 Natural Sugars and Sweeteners / 303 Connection and Cortisol / 374 Chia, Flax, and Psyllium / 308 Connection and Inflammation / 374 Connection and Oxytocin / 375 Online Connection / 376 CHAPTER 25: EXPERIMENTING WITH FOODS / 311 Paleo as an Elimination Diet / 313 Elimination and Challenge Protocol / 315 PART 6: PART 7: PUTTING PALEO PALEO COOKING BASICS / 443 INTO PRACTICE / 379 CHAPTER 35: CHAPTER 31: SHOPPING FOR QUALITY FOODS / 445 THE PALEO PRINCIPLES / 380 How and Where to Shop / 445 Lifestyle Changes Support Dietary Changes (and Vice Shopping on a Budget / 446 Versa) / 384 A Diet That’s Not a Diet / 386 CHAPTER 36: Balance and Sustainability: The 80/20 Rule / 386 STOCKING YOUR KITCHEN / 450 Is Paleo Too Expensive? / 387 Food Storage / 452 Is Paleo Too Hard? / 390 Moving Beyond Labels / 392 CHAPTER 37: TIME MANAGEMENT IN THE KITCHEN / 458 CHAPTER 32: Batch Cooking / 458 MAKING THE TRANSITION / 393 Planning Ahead / 460 The 30-Day Challenge / 394 Using the Right Tools / 460 The Step-by-Step Approach / 396 Pulling Together Quick Meals / 460

CHAPTER 33: CHAPTER 38: MODIFYING PALEO FOR SPECIFIC GOALS / 399 COOKING TECHNIQUES AND TOOLS / 462 Healthy Weight Loss / 400 Cooking Techniques / 462 Reducing Cardiovascular Disease Risk / 410 Baking Basics / 467 Managing Diabetes / 411 Cooking Tools / 473 Reducing Cancer Risk / 411 Mitigating Autoimmune Disease / 412 Alleviating Asthma and Allergies / 415 Reducing Kidney Disease Risk / 416 PART 8: Supporting Mental Health / 417 RECIPES / 479 Supporting Athletic Performance / 420 Paleo for Pregnant and Lactating Mothers / 421 Paleo for Families / 423 CHAPTER 39: KITCHEN BASICS / 480 Coconut Milk & Cream / 480 CHAPTER 34: Coconut Whipped Topping / 480 TROUBLESHOOTING / 430 Coconut Milk Yogurt / 481 First, Ask Yourself These Questions / 430 Nut & Seed Milks / 481 Reactions to Healthy Foods / 432 Working with Your Doctor / 439 Simple Greek Seasoning / 482

Italian Seasoning / 482 SPICE BLENDS Adobo Seasoning / 482 Montreal Steak Seasoning / 482 AIP Poultry Seasoning / 482 AIP Herbes de Provence / 482 AIP Steak Seasoning / 482 Kowloon Curry / 482 Nightshade-Free Curry Powder / 483 Pork Seasoning / 483 CHAPTER 40: Jerk Spice / 483 BREAKFAST / 500 DIY Pancakes / 500 Basic Vinaigrette / 484 Ham & Sweet Potato Egg Muffins / 501 Honey-Mustard Vinaigrette / 484 Oven Scrambled Eggs / 501 Green Goddess Dressing / 484 Sausage Patties / 502 SALAD Crispy Bacon / 502 Thai Salad Dressing / 484 Creamy Balsamic Dressing / 484 DRESSINGS Eggs Benedict / 503 Greek Salad Dressing / 484 Waffles / 503 Italian Vinaigrette / 484 Granola / 504 Caesar Salad Dressing / 484 Clafoutis / 504 Lard or Tallow / 485 Pumpkin Pancakes / 505 Crepes / 505 BONE STOCK Fish Stock / 486 Pork & Winter Squash Frittata / 506 Chicken or Turkey Stock / 486 Bacon, Spinach & Olive Frittata / 506 Beef, Bison, Lamb, or Pork Stock / 486 Sausage & Mushroom Frittata / 507 Veggie Frittata / 507 Mayonnaise / 487 DIY Omelet / 508 Ranch Dip / 487 DIY Paleo Porridge / 509 DIPS AND SPREADS Cauliflower Hummus / 488 Hot Artichoke Dip / 488 CHAPTER 41: Chocolate Hazelnut Spread / 489 SOUPS, STEWS, AND SALADS / 510 Guacamole / 489 “Cream” of Broccoli Soup / 510 Baba Ghanoush / 489 “Cream” of Celery Root Soup / 510 Liver Pâté / 490 Asparagus Soup / 511 Pico de Gallo / 490 Chunky Notato Leek Soup / 511 Sauerkraut / 491 Lettuce Soup / 512 Kombucha / 492 New England Clam Chowder / 512 DIY Soup / 513 Basic Barbecue Sauce / 493 Curry Carrot Soup / 513 AIP Barbecue Sauce / 493 Rustic Bacon & Pumpkin Soup / 514 Hoisin Sauce / 494 Watermelon Gazpacho / 514 Teriyaki Marinade / 494 Spanish Picadillo / 515 Classic Pizza Sauce / 494 Creamy Coleslaw / 515 Maître d’ Butter / 495 SAUCES, MARINADES, Hamburger Stew / 516 AND OTHER AIP Pesto / 495 INDISPENSABLE Pumpkin Chili / 517

Chimichurri / 495 FLAVOR ENHANCERS Moroccan Lamb Stew / 518 Maple Cranberry Sauce / 496 Hearty Beef Stew / 519 Pan Gravy / 496 DIY Salad / 519 Cauliflower Gravy / 496 Citrus, Fig & Walnut Salad / 520 Hollandaise / 497 Wilted Spinach Salad with Almonds & Cranberries / 520 Lemon Basil Pesto / 497 Paleo Caesar Salad / 520 Easy Pickled Shallots / 498 Simple Cucumber Salad / 521 “Sneaky Liver” Ground Beef / 498 Shrimp Salad / 521 Cassava Flour Pie Crust Dough / 499 Seaweed Salad / 522 Almond Flour Pie Crust Dough / 499 Strawberry & Arugula Salad with Candied Pecans / 522 Pizza Crust Dough / 499 Shaved Brussels Slaw with Hazelnuts, Apple & Mint / 523 Simple Fennel Salad / 523 CHAPTER 42: Salmon en Papillote with Maître d’ Butter / 543 MAIN DISHES / 534 Tacos / 544 DIY Stir-Fry / 524 Barbecue Chicken with Arugula Pesto / 544 50/50/50 Burgers / 525 Mild Barbacoa / 545 Gremolata-Topped Fish Fillets / 525 Meatballs with Asian Dipping Sauce / 546 Beef & Mushroom Risotto / 526 Simple Steak / 547 Thai Beef Lettuce Wraps / 526 Balsamic Pressure Cooker Roast Beef / 547 Meaty Ratatouille Pasta Sauce / 527 Pulled Pork Lettuce Wraps with Lime-Basil Pesto & Pickled Shallots / 527 CHAPTER 43: SIDE DISHES / 548 “Spaghetti” Bolognese / 528 DIY Steamed Veggies / 548 Tarragon-Seared Fish Fillets / 528 DIY Braised Greens / 549 DIY Pizza / 529 Spaghetti Squash Noodles / 549 Thai Green Curry / 530 Tostones / 550 Ceviche / 530 DIY Roasted Roots / 550 Bacon-Wrapped Curry Burgers with Sweet Potato “Buns” / 531 Root Vegetable Casserole / 551 Spatchcocked Chicken / 531 Sweet Potato or Butternut Squash “Linguine” / 551 Steak & Kidney Pot Pie / 532 Scalloped Notatoes / 552 Broiled Pork Chops / 532 Grilled Portobello Mushroom Caps / 552 Chicken or Beef Pot Pie / 533 Zoodles / 553 Shrimp Pad Thai / 533 Parsnip & Fennel Puree / 553 Herb-Crusted Roast Beef with Paleo Yorkshire Mashed Plantains / 554 Puddings & Pan Gravy / 534 Cassava Oven Fries / 554 Lamb Curry / 534 Cauli-Rice / 555 Bacon-Apple Chicken Burgers with Maple-Cranberry Moroccan “Couscous” / 555 Sauce / 535 Eggplant & Wild Mushroom Dressing / 556 Broiled Salmon with Dill-Caper Sauce / 535 Celery Root Puree / 556 Fish ’n’ Chips / 536 Savory-Roasted Taro / 557 Coconut Oil–Poached Tilapia with Asian Slaw / 536 Oven-Baked Sweet Potato Fries / 557 Puerto Rican Lasagna / 537 Potatoless Aloo Gobi / 558 Chicken Fingers / 537 Roasted Green Beans / 558 Mustard & Rosemary Roasted Chicken with Pan Sauce / 538 Broiled Asparagus / 558 Middle Eastern Dukkah-Crusted Lamb Chops / 538 Asian Pear Slaw / 559 Bengali Tandoori Chicken with Aloo Gobi / 539 Maple & Sage Roasted Winter Squash / 559 Honey-Garlic Chicken Wings / 539 Rosemary & Sage Roasted Parsnips / 559 Beef Tongue with Rosemary-Mustard Reduction / 540 Roasted Brussels Sprouts / 560 Herb-Crusted Pork Loin / 540 Bacon-Braised Kale / 560 Korean Short Ribs / 541 Minted Zucchini / 560 DIY Baked Chicken Breast / 541 Roasted Broccoli or Cauliflower / 561 Asian-Inspired Chicken Wings / 542 Balsamic-Roasted Beets / 561 Cashew Chicken / 542 Meatloaf / 543 CHAPTER 44: BREADS, MUFFINS, AND SNACK FOODS / 562 Yeast Bread / 562 Rhubarb Coffee Cake / 563 Kale Chips / 563 Choux Pastry Buns / 564 Sesame Seed Buns / 565 Chocolate Chip Cookies / 591 Dinner Rolls / 565 Gingerbread Cutouts with Royal Icing / 592 Yuca Biscuits / 566 Almond-Coconut Bars / 592 Pumpkin Coffee Cake / 566 Tortillas / 567 English Muffins / 567 Graham Crackers / 568 PART 9: DIY Muffins / 569 MEAL PLANS / 595 Nut-Free Quick Bread / 569 Plantain Crackers / 570 Carrot-Parsnip Muffins / 570 CHAPTER 46: MEAL PLANS / 598 Banana Muffins / 571 Everyday Meal Plan Week 1 / 598 Chewy Granola Bars / 571 Everyday Meal Plan Week 2 / 600 “Multigrain” Quick Bread / 572 Everyday Meal Plan Week 3 / 602 Flatbread / 572 Everyday Meal Plan Week 4 / 604 Mexican Chocolate Coffee Cake / 573 Everyday Meal Plan Week 5 / 606 Monkey Bars / 573 Everyday Meal Plan Week 6 / 608 Just Getting Started Meal Plan / 610 CHAPTER 45: Weight-Loss Meal Plan / 612 DESSERTS / 574 AIP Meal Plan / 614 Spice Cake with Maple Cashew Frosting / 574 Low-FODMAP Meal Plan / 616 Vanilla Cake with Whipped Chocolate Frosting / 575 Nightshade-Free Meal Plan / 618 Chocolate Éclairs / 576 Nut-Free Meal Plan / 620 Meyer Lemon Custard Soufflé / 577 Family Favorites Meal Plan / 622 Chocolate Shell Topping / 577 Nutrient Nut Meal Plan / 624 Chocolate-Glazed Chocolate Doughnuts / 578 Performance Meal Plan / 626 Cinnamon-Apple 2-Minute Mug Cake / 578 Mental Health Meal Plan / 628 Caramel Apples / 579 Diabetes Management Meal Plan / 630 Chocolate-Dipped Ice Cream Sandwiches / 579 Cardiovascular Disease Prevention Meal Plan / 632 Dark Chocolate Gelato / 580 Cancer Prevention Meal Plan / 634 Pecan Pie / 581 Gut Health Meal Plan / 636 Pineapple & Lychee Granita / 581 Lemon “Cheese” Cake / 582 APPENDIX / 638 Monkey’s Lunch Ice Cream Bars / 582 Online Shopping Guide / 638 Apple Crisp / 583 Useful Cooking Guides / 639 Maple-Walnut Dark Chocolate Chunk Cookies / 583 Glossary of Terms / 643 Salted Hazelnut Dark Chocolate Bark / 584 Acknowledgments / 651 Freezer Fudge / 584 Dr. Sarah’s Story / 652 Vanilla Ice Cream / 585 Olive Oil Ice Cream / 586 REFERENCES Pumpkin Pie / 587 The complete list of supporting scientific articles and Molten Lava Chocolate Cake / 587 resources can be viewed or downloaded at: N’oatmeal Cookies / 588 www.thepaleomom.com/paleo-principles-references Hidden Spinach Brownies / 588 Apple Pie / 589 Grilled Stuffed Bananas / 589 Strawberry-Rhubarb Cobbler / 590 Holiday Hermit Cookies / 591