Eating out and Traveling on the Paleo Diet Or with Multiple Food Sensitivities  Aglaée Jacob, 2012

Disclaimer: The information in this book is not intended to treat, diagnose, cure or prevent any disease and is provided for educational purposes only.

The approach proposed in this book is not sponsored, approved, recommend or endorsed by the FDA, USDA, NIH or the AND.

Always seek the advice of your physician with any question you have regarding a medical condition, and before undertaking any diet, exercise or other health program.

The author has made her best efforts to produce a high quality, informative and helpful book, but she makes no representation or warranties of any kind with regard to the completeness or accuracy of the contents of the book.

The author accept no liability of any kind for any loses or damages caused or alleged to be caused, directly or indirectly, from using the information contained in this book.

No part of this publication may be stored in a retrieval system, transmitted, or reproduced in any way, including but not limited to digital copying and printing.

[1st edition: October 2012]

Special thanks to Kimberly Geswein for her font Beautiful Every Time! –

ABOUT THE AUTHOR

Aglaée Jacob, MS, RD is a Canadian-trained registered dietitian who has travelled in over 23 countries, mostly backpacking-style, and lived overseas for over 2 years. She chooses to adhere to the Paleo diet at all times because it’s the only way of eating that allows her to feel good and control her food sensitivities. She has managed to stick to a grain-free, dairy-free, low-carb and processed food-free diet anywhere in the world and is happy to share her secrets with you so you can also feel at your best wherever you choose to go.

Aglaée specializes in digestive health (IBS, SIBO, celiac disease, food sensitivities…), blood sugar and hormonal issues (prediabetes, diabetes, PCOS, metabolic syndrome…) as well as weight loss. Besides English, she is also fluent en français and en español. She is the author of Digestive Health with REAL Food and its companion cookbook of the same name.

| Find out more about Aglaée and her work at radicatamedicine.com.

| bon voyage!

TABLE OF CONTENTS

* about the author

* introduction — what is the Paleo diet exactly? — staying healthy when eating out and traveling — diet vs. lifestyle

* eating out — with family and friends — at work or school — at the restaurant  cross-contamination  sub-optimal foods (non-organic produce, conventionally raised meat, processed meat and refined oils)  Paleo-friendly dessert options

* on the road — road trip — flying — accommodations  with access to a kitchen  without access to a kitchen

* traveling — eating Paleo while traveling — language barrier — fasting — other important tips (medications/supplements, GI infection prevention, sun protection & jet lag…)

* recipes (basic recipes and microwave recipes)

* resources (useful resources for staying Paleo away from home)

* references

* appendix (essential and practical cheat sheet with easy snack list, meal ideas and much more…!)

INTRODUCTION

For many people, eating out or traveling are good excuses for saying goodbye to their usual healthy eating habits and indulging with foods they would not normally eat. Of course, there is nothing wrong with indulging, but it is also possible to indulge within the limits of the Paleo diet if you want to feel good not only while you’re eating your special treat, but in the hours and days that follow too.

Other people adopting the principles of the Paleo diet are so afraid of eating non-Paleo approved foods that they simply avoid eating outside of their home and even end up isolating themselves, saying no to dinner with friends and exciting adventures abroad. Especially if they are doing it for health reasons or are dealing with multiple food sensitivities.

This ebook will help you understand how strict you really need to be and how to stay on track when eating out and traveling. It will also teach you how to stick to a diet that eliminates many food groups and ingredients even when you’re away from home so you can feel at your best 100% of the time.

What is the Paleo diet exactly? The Paleo diet is based on the foods our ancestors hunter-gatherers used to eat during the Paleolithic era (up to 10,000 years ago when the Neolithic period and Agriculture Revolution started). The Paleo diet principles should not be viewed as something dogmatic to follow, but rather as a template for building a diet based on real foods that are nutrient-dense, anti-inflammatory and low in allergens.

The modern foods recommended in today’s Paleo diet includes:  Plant food: vegetables, fruits, roots, tubers, squashes, nuts…  Animal protein: meat, poultry, fish, seafood, eggs, organ meat…  Traditional fats: coconut oil, ghee, butter, lard, tallow, duck fat, olive oil, avocado…

The Paleo diet excludes foods that contain antinutrients (antinutrients prevent the absorption of nutrients in the food you eat), hard-to-digest proteins (such as gluten in most grains and casein in dairy), nutrient-poor processed foods as well as food that contribute to metabolic derangements (diabetes, metabolic syndrome, obesity, PCOS…) because of their refined and hyperstimulating ingredients:  Grains and pseudo-grains (with and without gluten): wheat, barley, rye, oats, quinoa, kamut, corn, rice…  Legumes: beans, lentils, soy (tofu, soybean oil, soy milk, vegetarian options…) and peanut…  Dairy: all (milk, cheese, yogurt, ice cream…), except butter and ghee as tolerated  Sugar: high-fructose corn syrup (HFCS), agave syrup, table sugar, brown sugar, dextrose, glucose… (with the exception of occasional and small amounts of honey or maple syrup as tolerated)  Refined vegetable and seed oils: canola oil, corn oil, sunflower oil, cottonseed oil, peanut oil, safflower oil, soybean oil, vegetable oil, shortening, hydrogenated or partially hydrogenated oils, margarines…  Processed foods: any chemical ingredients like MSG (monosodium glutamate), artificial sweeteners (sucralose, aspartame, sugar-alcohols…), colorings, flavorings and preservatives…

Other diets following the ancestral nutrition wisdom are built on similar principles with a few minor differences. For example, the Primal diet allows dairy products (as tolerated), while the WAPF (Weston A. Price Foundation) diet allows properly prepared dairy products, grains, beans and lentils (as tolerated). The SCD (specific carbohydrate diet) diet and GAPS (gut and psychology syndrome) diet are other cousins of these diets with a special focus on healing various digestive and psychological disorders.

Why do people adopt such restrictive diets, voluntarily? The answer is simple: because replacing processed foods with real food works. Adopting a Paleo-inspired diet is likely to help you not only better manage but also prevent the development of various chronic conditions associated with today’s western diet and lifestyle, including stroke, heart diseases, type 2 diabetes, metabolic syndrome, obesity, hypertension, osteoporosis and autoimmune conditions (most cases of hypothyroidism, multiple sclerosis, celiac disease, inflammatory bowel diseases, rheumatoid arthritis…). Some studies have even shown that a Paleo diet is more effective than a Mediterranean-like diet at improving glucose tolerance and insulin sensitivity (important markers of metabolic derangements that predispose you to diabetes and heart disease).

Many people adopting the Paleo diet feel better, sleep better, look better and are better able to live their life to the fullest once they eliminate the problematic ingredients that can interfere with their health and start eating foods that provide their body with all the nourishment it needs to function optimally.

To learn more about the underlying principles of these ancestral diets, read:  the Paleo diet:  The Paleo Solution by Robb Wolf (2011)  It Starts With Food by Melissa Hartwig and Dallas Hartwig (2012)  Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle by Diane Sanfilippo, Bill Staley and Robb Wolf (2012)  My own book to come soon….! Digestive Health with REAL food by Aglaée Jacob (to be released in early 2013!)

 the Primal diet:  The Primal Blueprint by Mark Sisson (2012)

 the WAPF diet:  Weston A. Price Foundation website  Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats by Sally Fallon and Mary Enig (1999)

examples of Paleo meals

top left: eggs cooked in butter + bacon + fresh figs + avocado

top right: beef stew

bottom: lemon chicken with the crispy skin + “cauli-rice” (grated cauliflower) + green beans drizzled with olive oil

Staying healthy when eating out and traveling Eating out and traveling are special occasions that can interfere with your usually healthy routine. Sharing a meal with friends, having a family reunion or planning on going on the road for work or for fun are all part of life. Be prepared to face these special situations. A little bit of planning goes a long way in helping you decide how you want to deal with these different circumstances.

The 80/20 rule vs. the 100/0 rule Most people adopting the Paleo diet follow the 80/20 rule, which means that they eat “clean” 80% of the time and allow themselves special treats the remaining 20% of the time. The definition of treat or cheat can vary a lot from one person to another. It can be fresh fruits, bacon or dark chocolate for some, while it can mean croissant, cookies, bread, pizza and beer for others. The types of treats you choose, and how often you have them, should depend on what your personal goals are. If you are already healthy and happy with your weight, you probably can get away with more “non-Paleo” foods than someone who is overweight, has IBS (irritable bowel syndrome) or diabetes, as explained in the table below.

Strictness level according to your personal health status health status strictness level what it means  No limitations: simply avoid the foods At a happy weight 80/20 rule that you know make you feel bad  Avoid foods that trigger cravings 100% and overeating, especially foods high in carbohydrates, MSG, artificial Overweight healthy 90/10 rule sweeteners and other refined and chemical ingredients: grains, sweets & desserts, processed foods…  blood sugar issues,  Strictly avoid all foods that are not 100%  digestive problems, problematic and trigger your symptoms:  food sensitivities, 100/0 rule gluten, grains, dairy, soy, nightshades, nuts, healthy  autoimmune conditions, seeds, caffeine, eggs, sugar, FODMAPs…  skin problems (acne)… (according to your personal tolerance)

The strictness level you choose should also depend on how often you eat out or travel. If you eat out more than once a week or if you travel quite regularly, it becomes more important to eat as healthily as you can wherever you are if you don’t want to lose the benefits this way of eating helped you achieved.

You may not have the luxury of following the 80/20 rule if you have: * digestive problems (IBS, SIBO, IBDs, celiac disease, gluten sensitivity, fructose malabsorption…), * an autoimmune condition (multiple sclerosis, rheumatoid arthritis, type 1 diabetes, Hashimoto’s thyroiditis, lupus…), * metabolic derangements (prediabetes, type 2 diabetes, obesity, PCOS, metabolic syndrome…) or * food sensitivities (resulting in headaches, acne, skin rashes, joint pain, behavior problems, brain fog…).  For you, the closer to 100/0, the better.

Remember your priorities Of course, you may not be able to have as much control over the quality of the foods you eat when eating out and traveling, but understanding the priority order of the different principles of the Paleo diet can help you make the best (or less bad) choice. Maybe not always the ideal choice, but the best choice you can make considering the circumstances.

For example, you may not always have the option to choose sugar-free bacon, organic vegetables, grass-fed meat, wild-caught fish and pastured eggs, nor will most restaurants cook your food in healthy traditional fats like coconut oil, ghee or lard. But these “sub-optimal” choices will have relatively benign consequences compared to eating pasta, cheese or desserts for example (see next table).

Treat to avoid, eat at your own risks or enjoy in moderation Priority Food category What to expect

Avoid  A worsening of your  Any food to which you know you are sensitive health problems & symptoms at all (nuts, eggs, nightshades, FODMAPs, gluten, dairy, soy…) (within a few hours to up to cost a few days or even weeks)  Gluten (bread, pasta, pizza, cookies, muffins, beer…)  Increased cravings and hunger  Casein-containing dairy (milk, cheese, yogurt…)  Fluctuations in your blood sugar  Artificial ingredients (MSG, artificial sweeteners…) and energy levels  Legumes (beans, lentils, peanut and soy; soy lecithin seems  Increased inflammation At your relatively benign unless you are extremely sensitive to soy)  Feeling fatigued and unwell  Gluten-free (GF) grains and foods (rice, corn,  Impaired sleep own risks quinoa and GF bread, GF pasta and GF baked goods…)  Decreased performance  Sugar  Headaches (HFCS, glucose, dextrose, honey, maple syrup, agave syrup…)  Acne & breakouts (skin problems)   Caffeine (coffee, chocolate…) Water retention (temporary weight gain)  Alcohol (wine, gluten-free beers, liquors…)  Bacon and other processed meats (gluten-free)  More  Conventionally raised meat, fish, chicken and eggs Minor consequences  No big deal for most people benign  Non-organic produce (vegetables, fruits, tubers, nuts…)  Learn more about ways to deal (ok in  Low-lactose dairy (cream, ice cream) with these sub-optimal options moderation)  Refined vegetable and seed oils by clicking here (sunflower oil, soybean oil, corn oil…) * Note that your personal priorities can change depending on your personal health condition.

Pay attention to your symptoms when you “treat” yourself to non-Paleo foods. How does a serving of pizza or chocolate cake make you feel? Are you okay with a serving of ice cream? Take notes if you can because it is easy to forget how a specific food made you feel after a few weeks. You may notice that eating gluten-containing foods like cookies and pasta is definitely not worth it because of the wild blood sugar fluctuations and severe cravings it induces in the following hours and days, but you may find that you do fine with occasional corn nachos, a glass of wine or a reasonable serving of gelato. Listen to the cues your body is sending you to determine what foods you can truly use as a treat.

A treat should be something that you enjoy not only while eating it but that makes you feel good (or at least doesn’t make you feel bad) after you finish eating it!

Diet vs. lifestyle Eating out or traveling shouldn’t be an excuse for eating sub-optimal foods.

Most foods can either make you feel good OR bad. How do you want to feel?

How does eating a bunless burger with guacamole and bacon accompanied with a salad drizzled with olive oil sound? This kind of Paleo-friendly treat can satisfy your taste buds while giving you just the right combination of nutrients to allow your brain and body to function at their best.

Choosing the right food when you’re eating out or traveling can help you better enjoy the company you’re with or the sights of the new places you’re visiting. Eating the same burger with a bun, French fries and a can of soft drink on the other hand is likely to leave you feeling tired, sluggish and moody. For a few hours or up to a few days depending on your personal sensitivity.

The Paleo diet should not be seen as other types of diet that people follow for a specific duration, with a beginning and an end. The Paleo diet should be seen as a lifestyle.

The Paleo diet is all about eating real food.

Nutrient-dense, anti-inflammatory and low allergen foods that help you feel good not only while you’re eating, but for the rest of your day as well as in the days that follow.

Eating high-quality food that makes you feel good should actually be one of your main priorities when spending time with your friends or family or when you are out and about if you really want to take advantage of that special time to the fullest. Eating a high-carb meal that leaves you tired and sleepy will definitely not allow you to have as much fun, nor will it give you the energy you need to have great conversations with your loved ones or enjoy all the activities you planned for your trip.

Do you want to be the overexcited one talking too much when hanging out with your friends because of a sugar high? Or the one sitting alone in the corner, suffering quietly from brain fog and abdominal pain? Or the one asking “¿dónde está el baño?” instead of admiring the magnificient Sagrada Familia in Barcelona?

If you are struggling with any type of health conditions, eating sub-optimal foods could actually be detrimental for your health, both in the short- and long-term. Whether you are eating out with friends or on a trip abroad, you certainly don’t want to feel sluggish, suffer headaches or experience gastrointestinal problems. Sticking to the way of eating that allows you to feel at your best certainly is easier to do at home, but there is no excuse for not doing it anywhere you go.

It requires a bit of extra efforts, but you’re worth it.

The Paleo diet is not a diet you go on and off, it’s a lifestyle that you adopt to be the best you can be. It may not be an easy concept to understand during the first few months of adopting this new way of eating, but it is something experience will certainly teach you over time, after a few trials and errors. –

EATING OUT

Whether you are eating out with friends, your family, colleagues or just by yourself, you have many options to stick to REAL food that will make you feel good and be at your 100%. Eating out Paleo-style may require a bit more planning at first but you’ll see that it becomes easier with practice.

With family and friends If you have a meal planned with family or friends, choose one of the 5 following options to keep your diet free of the foods and ingredients you are already avoiding both by choice and for health reasons.

Your 5 main options when eating with family and friends:

1. Invite people at your place and prepare a Paleo-friendly meal 2. Propose to have a potluck 3. Make minor tweaks to the menu 4. Bring a dish that will be safe for you to eat 5. Bring your own meal

1. Invite people at your place and prepare a Paleo-friendly meal This first option is probably the easiest of all since it gives you full control over what foods will be served at the meal. You can offer a few grain- and sugar-containing side dishes or desserts if you want. Or make a 100% Paleo-friendly meal. Your guests don’t even have to know that the meal is “Paleo”. The good news is that the high-quality real foods promoted by the Paleo diet are delicious! Basic cooking skills should allow you to prepare a scrumptious meal that will make your guests ask for more without the disadvantage of seeing them falling asleep or suffering from a blood sugar high followed by a crash within a few hours after the meal.

Find inspiration in one of the following Paleo-friendly cookbooks to create a delicious meal that won’t make your guests miss their usual grains, sugar, dairy or other processed foods:

* Make it Paleo: Over 200 Grain Free Recipes for any Occasion by Bill Staley, Hayley Mason and Mark Sisson (2011) * Everyday Paleo Family Cookbook: Real Food for Real Life by Sarah Fragoso (2012) * Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle by Diane Sanfilippo, Bill Staley and Robb Wolf (2012) * The Healthy Gluten-free Life: 200 Delicious Gluten-Free, Dairy-Free, Soy-Free and Egg-Free Recipes! by Tammy Credicott (2012) * Paleo Indulgences: Healthy Gluten-Free Recipes to Satisfy Your Primal Cravings by Tammy Credicott (2012) * Paleo Slow Cooking: Gluten-Free Recipes Made Simple by Chrissy Gower and Robb Wolf (2012) * Paleo Comfort Foods: Homestyle Cooking for a Gluten-Free Kitchen by Julie Sullivan Mayfield, Charles Mayfield, Mark Adams and Robb Wolf (2011) * Well Fed: Paleo Recipes for People Who Love to Eat by Melissa Joulwan, David Humphreys and Kathleen Shannon (2011) * Eating like a Dinosaur: Recipe & Guidebook for Gluten-Free Kids by Paleo Parents and Elana Amsterdam (2012) * Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats by Sally Fallon and Mary Enig (1999)

2. Propose to have a potluck A potluck is an easy way to sneak in Paleo-friendly dishes both to introduce your friends and family to the Paleo diet and to ensure that you will have something safe to eat. Remember to bring more servings than usual or bring more than a dish because what you bring is likely to be the only safe food for you at the

potluck. Besides the vegetable platter and some salads, if you’re lucky. Try some of the following ideas for your next potluck party.

Try one of these fun and delicious potluck ideas:

 Bacon- wrapped anything (sweet potatoes, butternut squash, asparagus, dates, figs…)  Sausages (gluten-free with safe ingredients only; wrapped in bacon if you like!)  Quality deli meat (prosciutto, jamón serrano…)  Salads with a variety of vegetables (cooked or raw) and a homemade salad dressings (made with equal amounts of balsamic vinegar & olive oil for example)  Olives and pickles  Stir-fry (use grated cauliflower to make grain-free “cauli-rice” and stir-fry with any combination of fats, vegetables, animal protein and seasonings)  Eggplant lasagna (layer grilled eggplant slices with ground meat, tomato sauce and seasonings)  Grain-free spaghetti (mix spaghetti squash with spaghetti sauce for a grain-free spaghetti)  Roasted Brussels sprout candies (roast whole Brussels sprouts in the oven with coconut oil or butter and seasonings at low temperature until tender and caramelized; serve on a toothpick to resemble a lollipop!)  Raw vegetables with a dip of guacamole (mashed avocado with lime juice) or babaganoush (eggplant dip)  Meat “cupcakes” (use a meatloaf recipe for the “cupcakes’ and “ice” your cupcakes with carrot, cauliflower, sweet potato or avocado purée)  Cherry tomato & pesto skewers (alternate cherry tomatoes and basil leaves on a skewer and paste with pesto)  Sashimi (bring coconut aminos or gluten-free tamari sauce and accompany with avocado slices)  Avocado slices wrapped in smoked salmon slices  Mini-frittatas (mix eggs with vegetables, sausages and bacon as desired and bake the mini-frittata in a muffin pan)  Deviled eggs (ideally made with homemade mayonnaise or guacamole)  Coconut-crusted shrimp or chicken kebabs (put prepared shrimps or chicken cubes on a skewer, dip in beaten eggs and sprinkle with unsweetened dried coconut before grilling in coconut oil, serve with coconut milk)  Grilled vegetables kebabs (use bell pepper, onions, zucchini, broccoli, eggplant, cherry tomatoes…)  Mashed cauliflower (use cooked cauliflower to make a low-carb and delicious mashed potato substitute; don’t skimp on the butter, ghee or coconut oil to make it especially creamy and scrumptious)  Liver pâté spread on eggplant crackers or cucumber slices  Soup (bring a big pot of soup)  Stew (bring a bit pot of stew prepared with your favorite combination of meat, vegetables and seasonings)  Mini pizza (use Portobello mushroom caps or grilled eggplant slices to make mini individual pizzas topped with pesto, tomato sauce, vegetables, meat and cheese, as tolerated)  Chicken nuggets (dip pieces of chicken in beaten eggs and then in either almond meal or coconut flour and bake in the oven or fry in coconut oil)  Fruit kebabs (put banana, apples, berries, melons and kiwifruits on a skewer; sprinkle with dried coconut if desired or serve with nut butter to use as a dip)  Chocolate-dipped bacon (dip cooked slices of bacon into melted chocolate and let the chocolate-covered bacon set on a lined baking sheet in the fridge before serving)  Chocolate-dipped strawberries (dip whole strawberries into melted chocolate and let set on a lined baking sheet in the fridge before serving)  Chocolate mousse (mash avocado with unsweetened cocoa powder and a little bit of your favorite sweetener until you get a smooth consistency; add coconut milk or coconut flakes if desired)  Roasted coconut chips (roast unsweetened coconut flakes in a skillet or in the oven until crunchy and golden)  Dark chocolate squares spread with almond butter  Nuts (raw or roasted macadamia nuts, almonds or hazelnut; plain or sprinkled with seasonings)  Baked apple or pear (bake cored apples/pears stuffed with coconut butter, nut butter or chocolate until cooked)  Or use any of the above-mentioned Paleo cookbooks to find more inspiration!

3. Make minor tweaks to the menu If you are invited to eat somewhere and options #1 and #2 (see above) are not possible, talk to your host and discuss your dietary limitations. You should quickly be able to figure out if the host is willing to make small tweaks to the menu to accommodate you or if you’ll have to resort to option #4 or #5 (see below).

If you have been eating this way for a little while, chances are that your host will be cooperative and offer dishes (or variation of a dish) that are suitable for you. Even if your host doesn’t want to make the entire meal grain-free, gluten-free and sugar-free, they may be willing to keep a plain serving of meat and vegetable for you before adding the sauces and other ingredients that may not be appropriate for you.

For example, if they are serving spaghetti, you could ask to have the spaghetti sauce served over spaghetti squash, cooked zucchini juliennes (using the spirooli!) or stuffed inside a bell pepper. If they’re having burgers, just ask to have your burger without a bun or wrap it in lettuce leaves or Portobello mushroom caps. Mixed dishes like pizza and meat pies may not be as easy to transform into Paleo-friendly meals. You may have to rely on option #4 or #5 (see below) in that case.

Although most people feel at a loss when trying to come up with meal ideas that are grain-free, gluten-free, soy-free, dairy-free, sugar-free and processed food-free, eating Paleo can be ridiculously simple.

Explain to your host that all you need is:

animal protein + vegetables/tubers + traditional fats + seasonings.

Because most people are still stuck with the low-fat dogma, you may need to ask for extra fat to make sure your meal provides you with enough energy. Most people will have olive oil or butter that you can use to add to your meal. Or you can sneak it your own extra-virgin olive oil, coconut oil, ghee, butter, homemade mayonnaise or even an avocado if you prefer.

Make sure you carefully explain what ingredients you can and cannot eat to your host to avoid last-minute surprises. Give them a list if you have many restrictions. Realizing that your meat is served with a cream- based sauce or with gravy thickened with wheat flour could spoil both your and your host’s dinner. If you have celiac disease or any kind of food sensitivities, also make sure to explain the concept of cross- contamination to avoid suffering unnecessarily despite your host’s best intentions at preparing a meal that is suitable for you.

4. Bring a dish that will be safe for you to eat If your host doesn’t seem to want to accommodate you, propose to bring one or more dishes that you can share with everybody else. For example, you could bring an appetizer (deviled eggs, nuts or bacon-wrapped asparagus), a main meal (bunless burgers or chicken thighs with veggies) and a dessert (pieces of dark chocolate spread with coconut butter or baked apples stuffed with almond butter) to have something safe for you to eat while allowing others to experiment with the types of foods you choose to eat.

Of course, it is more polite to discuss this option with your host first because some people could consider this gesture rude. Make sure they understand that you are doing this to have something safe for you to eat, not to show off your cooking skills or compete with their menu (although I bet your food will be the best!). –

5. Bring your own meal If your host already carefully planned and prepared the menu and is not really interested in you bringing extra dishes, explain that you will simply bring your own meal. Let them know in advance so they don’t prepare food for you that you won’t eat and to make sure that they won’t be offended when you explain you brought your own meal. Sometimes, this is the simplest way to eat the foods that make you feel good without worrying about cross-contamination and without forcing your friends or family to change their eating habits. It can actually be a relief for your host to not have to worry about all your dietary restrictions, which can make many cooks stress about not doing it right and ending up making you feel sick.

How do you explain your different way of eating? It’s not always easy to explain your way of eating, especially if it is relatively recent. Sometimes, discussing dietary choices can be as taboo as discussing politics or religion. Even though you are convinced that the Paleo diet is the best way of eating, don’t try to evangelize people around you. Don’t mention that gluten is bad for your gut, that grains contain antinutrients and that refined carbs increase your risk of chronic diseases at the table while your friends are eating Alfredo fettuccini and maple syrup pie. Not only can this method backfire by putting people on the defensive and making them less open to listening to your point of view, it can also eventually result in getting fewer invitations to spend time with your friends or family.

Instead, simply explain that you are trying a new diet and that you’re very serious about it. You really want to be as strict as you can be to see if this is what you need to improve your well-being and health. Even though they might find it strange at first, your friends and family will support you if they love you and see that it is important to you. Of course, they might push the pasta and cookies your way if you hesitate for a couple of seconds, simply because they feel sorry for you depriving yourself of their favorite treats. They just want you to be happy. Be firm. Don’t take just one bite once in a while. Send a clear message to your entourage and learn to say no. It’s easier said than done, but remember that you have full control over what goes into your mouth. Nobody can force food down your throat.

For many people, food has unfortunately become more than basic nourishment and has taken a comforting role. Food is often used to show love, provide reward or alleviate sadness. If you feel bad when saying no to your mother offering you a piece of her lasagna or infamous cheesecake, use the extra energy you will get from feeling better by sticking to eating nourishing real food by spending more time with her. There are better ways of showing love and appreciation than sharing foods that make you feel stuffed, depressed and lethargic. Spend more time with her instead. Help in the kitchen. Have a meaningful conversation. Play games. Dance! Laugh. Really be with her. Use the same strategies with other family members or friends!

With time, things will get easier because your friends and family will know what to expect. They will see that you are happy eating the way you are eating. More importantly, they will see that this is not a phase. They will also realize that you don’t seem to be depriving yourself too much with all the yummy foods like steak, bacon and butter you’re eating. – They will also probably notice that you look better and healthier on the Paleo diet. This is the best buy-in technique of all. Preach by example. Before you know it, you may end up passively converting some of your entourage to your way of eating.

At work or school Whether there is a birthday celebration, whether you’re eating out for a special occasion or whether you have a meeting at work or school involving food, you have the power to avoid eating ingredients that you know are problematic for you. All you need is a bit of preparation.

Birthday celebrations With special events, try to know in advance when they will be happening so you can bring a Paleo-friendly treat to help you avoid the traditional grain- and sugar-rich cake usually served. Check out one of the Paleo cookbooks to find grain-free and low-sugar recipes for cookies, cakes and muffins. Bring more than a single serving so you not only have something safe for you to eat, but you also have enough to share with others to feel part of the celebration.

If you can’t make Paleo-friendly baked goods because you are sensitive to nuts, coconut flour, sugar or eggs, bring fresh fruits, vegetables with a guacamole dip, cooked bacon slices, bacon-wrapped dates, coconut chips or anything you enjoy eating as a snack.

You are also allowed to simply say no to the cake and say that you are not hungry. Take advantage of the time while most people are stuffing themselves to enjoy a pleasant conversation with your favorite colleagues or classmates instead.

What to say if people ask questions and wonder why you’re not eating cake with them? The amount of information you are willing to share with your colleagues or classmates is up to you, depending on how comfortable you feel with them. You can either explain everything from A to Z, detailing that you discovered this new diet and how it helps you feel better. If you don’t want to be that open, you can simply say that you were recently tested for sensitivities and the results show that you react to gluten, dairy and other foods you are trying to avoid. Or you can put the blame on your doctor, dietitian or nutritionist by saying that you are currently on a medical diet to get some health issues under control. You can also use the term elimination diet instead of the Paleo diet (which is actually quite similar) if you prefer. Make sure you think of how you want to respond to this question, because somebody will ask. Be prepared.

Watch out for the gluten-free trap! Be careful if you say that you are intolerant/allergic to gluten or have celiac disease since some of your well-intentioned colleagues may very well show up with a gluten-free cake or other gluten-free treats next time around. And you probably know that these types of foods, although free of the problematic gluten protein, contain many processed ingredients and a lot of refined carbohydrates. Commercial gluten-free foods certainly don’t qualify as real food. Make sure to mention that you avoid or are intolerant to all grains, with and without gluten, to make things clear and avoid awkward situations.

Meetings It seems like people can’t go more than a couple of hours without eating nowadays. Most office meetings will have a big display of food, usually gluten-rich and carbohydrate-laden foods, such as bagels, muffins, donuts, cakes, granola bars and (sometimes) fruits. This might be a good strategy for employers to trick their employees into the meeting, but definitely not a good way to keep them productive, energized and clear-headed during the meeting. In any case, you don’t have to succumb to these annoying temptations if you come prepared.

Whether your meeting is in the morning or afternoon, having a complete and balanced meal before should help you feel satiated enough to resist the unhealthy treats. If people ask why you’re not eating, simply say that you had a big breakfast or lunch and that you’re not hungry. To keep you motivated and focused, try remembering how these types of foods used to make you feel. Do you remember that brief sugar high followed by the awful sugar crash after eating sweets? The gas, abdominal pain and diarrhea when eating wheat? The brain fog and fatigue? The impaired sleep? The weight gain?

If you’re afraid of not having enough willpower to resist the charm of the big platter of processed food staring at you from the middle of the meeting table (most people don’t and it’s completely normal; you can’t always rely on willpower alone), bring yourself a tasty Paleo-friendly snack. It will keep your mouth and brain busy enjoying real food and help you keep your mind off the other unhealthy temptations.

Here are few examples of convenient and delicious snacks to enjoy at your next meeting (or anywhere!) to keep your mind sharp and allow you to continue feeling good at all times:

* Jerky or pemmican (see recipe and resource section) * Hard-boiled eggs (with a bit of mustard, gluten-free tamari sauce, coconut aminos, guacamole or homemade mayonnaise) * Canned fish (salmon, albacore tuna, sardines… packed in olive oil or water) * Liver pâté spread on cucumber slices or eggplant crackers * Larabar or homemade fruit and nut bar * Cheese or plain yogurt, with fruits if you like (if you tolerate dairy of course) * Nuts (macadamia, almonds, pistachios, hazelnuts, Brazil nuts…) * A piece of fruit (plain or spread with nut butter) * Trail mix (mixture of nuts and dried fruits; add unsweetened coconut flakes and chunks of dark chocolate if desired) * Berries mixed coconut milk * Slices of avocado wrapped in smoked salmon * Avocado and tomato slices drizzled with balsamic vinegar and extra-virgin olive oil * Avocado-coconut pudding (mashed avocado mixed with coconut butter and/or unsweetened dried coconut) * A few pieces of dark chocolate (ideally with at least 70% cocoa; plain or spread with nut butter or coconut butter) * Coconut chips (unsweetened coconut flakes, plain or roasted) * Paleo baked goods (muffins or cookies made with coconut flour or almond meal for example; see Paleo cookbooks)

left: eggplant chips (see recipe section) with chicken liver pâté right : hard-boiled eggs with gluten-free tamari sauce

Other special events If your colleagues are organizing a potluck, check out the potluck ideas to find awesome Paleo-friendly dishes to bring for you and share with your colleagues. If you are planning a meal at the restaurant, check out the restaurant section to find more tips and ideas to stick to your Paleo diet.

At the restaurant Eating out can be a bit more complicated on the Paleo diet because you don’t have as much control over the ingredients chosen and the preparation methods used. But it can be nice to not have to cook your own meal and skip the dishes once in a while, in addition to giving you more flexibility when you’re out and about. You can stick to your usual way of eating even away from home with one of these four strategies.

Your 4 main options when eating out:

1. Find a restaurant with a Paleo-friendly or gluten-free restaurant or menu 2. Ask for substitutions to the regular menu 3. Bring your own meal 4. Eat before going

1. Find a restaurant with a Paleo-friendly or gluten-free menu The easiest option, if you have a word to say about the selection of the restaurant you’re going to, is to choose a restaurant offering a Paleo-friendly menu. Or at least a gluten-free (GF) menu.

Paleo-friendly restaurants To find one of these gems, all you need to do is google the words “paleo restaurant” along with the words “AND” and “your city”. Here’s an example of what you can find in Portland, OR. You might be pleasantly surprised to discover interesting Paleo-friendly restaurants in your neighborhood. If you have this option, you will be able to easily find menu items that are 100% free of gluten, grains, dairy, legumes and other refined ingredients. Some dishes may contain eggs, nuts, nightshades and FODMAPs, so make sure to keep an eye out for these ingredients if you are sensitive to them. Fortunately, restaurants offering a Paleo menu are usually more aware of food sensitivities issues and more open to disclosing the ingredients they use and accommodating their clients by making substitutions.

Gluten-free menus If you can’t find any restaurant in your area offering a Paleo-friendly menu, the next best thing is a GF menu. Again, all you have to do is google “gluten-free” or “GF” along with the words “AND” and “your city”. Here’s an example in the city of Portland, OR. You can also contact the Celiac Sprue Association in the USA or any celiac association in your particular state or region. These organizations usually have lists of celiac-friendly restaurants for their members that they can share with you. Or use the gluten-free registry (for the USA and Canada only). Try the Gluten Free Eating Directory in Australia.

Although you probably can’t order straight from the GF menu, it can be reassuring to know that the chef may have sauces and seasonings that are free of gluten and that is aware of cross-contamination issues. Not having to worry about gluten is already a big part of the puzzle solved. Avoid the gluten-free imitations of gluten-containing foods, such as gluten-free pasta, gluten-free pizzas and gluten-free pastries though if you want to limit your intake of refined carbohydrates (potato starch, sugars...), gluten-free grains (corn, rice, quinoa…) and other processed ingredients (thickeners, MSG, soy, artificial sweeteners…). Unfortunately, many gluten-free meals are often also vegetarian. Try to stick to meals that combine animal protein with vegetables or tubers and healthy fats as much as possible. If you are sensitive to soy, dairy or any other ingredients, make sure you mention it to ensure your meal is 100% suitable for you.

Even though a menu or restaurant may label itself as being “gluten-free”, always stay in the game and don’t be afraid to ask questions. A recent 4-question survey conducted by the National Foundation for Celiac Awareness (NFCA) showed that an overwhelming majority of chefs, some of them even offering gluten-free

options at their own restaurants, has a very limited knowledge about gluten and gluten sensitivity. For example, many chefs don’t know that gluten can be present in food beyond the obvious bread, pasta and pastries, such as in the coating or seasoning of French fries and soy sauce, or hidden under ingredients like vegetable protein, thickeners, caramel color and bouillon cubes. This simple survey from the NFCA also revealed that most chefs are not aware of the cross-contamination issues existing with gluten. It’s not intentional in most cases, just a simple lack of education. The only thing you can do is never take anything for granted. It can be annoying to have to ask a lot of questions about the ingredients and preparation methods used any time you eat out, but it’s in your best interest.

And don’t forget that the waiting staff may have no clue about gluten. Adding extra dietary limitations about other grains, dairy, eggs, nightshades and even FODMAPs can make things very complicated when ordering at a restaurant. Ask to talk directly to the chef if you feel that the waiting staff is not able to provide satisfying answers to your questions regarding the ingredients and preparation methods used. If things are still unclear even after speaking with the chef, try to find another menu item that seem safer or simply go to another restaurant that is more accommodating. If this option is not possible because you’re part of a group, order a simple salad (sans croutons and salad dressing; ask for olive oil or avocado slices to make it a bit more satiating) or another simple appetizer that seems safe. Or simply abstain. Eat once you get home.

2. Ask for substitutions to the regular menu If you know in advance that you will be eating out at a specific restaurant, do your research ahead of time. Try to find their menu online to see what your best options are. If their menu is not online, call (between rush hours) ahead of time to find out more about the items they offer and if they are willing to accommodate people with different food restrictions and preferences.

Remember that anywhere you go, all you need is a combination of animal protein + vegetable/tubers + traditional fats + seasonings. It doesn’t need to be fancy. Most restaurants have a grill section in their menu from which you can easily create grain-free, gluten-free, dairy-free, soy-free, sugar-free and processed food-free meals. Always ask for a simple combination of plain food. Assembling simple ingredients with the minimum of seasonings is the safest way to create Paleo-friendly meals anywhere you go.

Make this simple request at any restaurant: — Order a plain steak or a plain serving of fish or chicken (without marinade and sauce, unless you know the ingredients are safe for you) — Ask for the potato, French fries, rice or pasta to be replaced with vegetables or a salad (you can also eat the potato or fries if you don’t personally limit carbohydrates) — Add extra fats (such as extra butter on your veggies or extra olive oil/avocado on your salad)

Ask questions about the ingredients used Many dishes served at restaurants can contain various problematic ingredients for people on the Paleo diet and/or with multiple food sensitivities. Gluten and grains are present in almost every typical dish. For example, breakfast foods always include toasts, breakfast cereals, mueslis, bagels, waffles and pancakes. Even smoothies often contain gluten in the form of wheat bran. Lunches and dinners are often served with gluten-containing pasta, rice, bread, buns, couscous or some kind of crust (pizza, calzone or meat pies).

The next table provides a reminder of what grains contain gluten or not. Some people may react to gluten-containing grains, but tolerate gluten-free grains (corn, rice, buckwheat…) on an occasional basis. More sensitive people need to avoid all grains at all times if they don’t want to feel sick. It’s up to you to determine if gluten-free grains can be part of the 20% of your 80/20 rule or if your body does better with a stricter 100/0 approach.

Gluten-containing and gluten-free grains and pseudo-grains Gluten-free Gluten grains Grains Pseudo-grains  Wheat (and its relatives triticale, spelt, kamut)  Corn, polenta, cornflour  Quinoa  Rice (regular and wild)  Amaranth  Barley  Sorghum  Teff  Rye  Millet  Chia  Oats (regular)  Oats (labeled gluten-free)  Buckwheat

Sometimes, foods that would be Paleo-friendly if prepared at home can be problematic when prepared at restaurants. For example, you may prepare your Paleo meatloaf with almond meal, coconut flour or just omit the use of thickeners, but restaurants almost always use breadcrumbs (wheat-based). Chefs also use fancy terms on the menu that can hide the presence of problematic ingredients like gluten, soy, dairy or eggs. For example, roux and béchamel sauce are fancy terms used by chef that always indicate the presence of wheat flour (gluten).

Other menu items can be even trickier to figure out. For example, traditional hollandaise sauce should be completely free of gluten and flour and mainly made with egg yolks and butter. However, some restaurants use wheat flour to thicken their Hollandaise sauce instead of following the more complicated traditional French technique. Soy, dairy (casein, whey and/or lactose), eggs, nightshades (family of plant including tomato, eggplant and all peppers), FODMAPs (fermentable short-chain carbohydrates found in many plant-based foods) and sugars are other ingredients that can hide in many foods commonly featured at many restaurants.

These ingredients may or may not be problematic for you depending on your health concerns. Most people on the Paleo diet only avoid grains, dairy, legumes (beans, lentils, soy and peanuts), sugar and processed ingredients. People on the Primal diet have the same limitations but include dairy products as tolerated. If you have digestive problems (IBS, IBDs, celiac disease, SIBO or fructose malabsorption), an autoimmune condition (most cases of thyroid problems as well as multiple sclerosis, Crohn’s disease, ulcerative colitis, vitiligo...) or other health problems associated with a leaky gut, you may also need to eliminate eggs, nuts, nightshades, FODMAPs and starchy vegetables as well. Talk to a Paleo dietitian or another Paleo-friendly health professional (naturopathic doctor, functional medicine practitioner or a nutritionist) for help figuring out the best diet for you. Use the Paleo Physician Network or Primal Docs to find one in your area.

Check out the following table to learn more about the terms, ingredients and dishes that could be problematic for you. You can also find a printable version in the appendix. Whenever you encounter words you are not familiar with when reading the menu or whenever you suspect they may be problematic ingredients in a dish, don’t be afraid of asking questions. It is your right to know what you eat!

If reading the ingredient lists is not very enlightening because most of the words are either unpronounceable or look like a chemistry experiment, you’re probably not looking at a real food and you’re probably best to avoid it!

Ingredients and foods to watch for when eating out Problematic ingredients Always contain… May contain…  Béchamel  Breadcrumbs  Sausages and deli meat  Roux  Meatloaves, burgers and meatballs (from breadcrumbs or fillers)  Stuffing  Quiche (not only in the crust, but sometimes as a filler too)  Imitation crab (surimi)  Hollandaise sauce (not the real one, only imitations)  Tempura  Soups, bouillon cubes, marinades, sauces and gravies…  Soy sauce  Tamari sauce  Breading (fish fingers, chicken nuggets, crispy chicken…)  French fries and potato chips (from the seasonings , coating or cross-contamination)  Couscous, bulgur (tabouleh) and seitan  Nachos  Pasta, orzo, pretzels, couscous and croutons…  Brown rice syrup (sometimes made with barley) Gluten  Pastries and baked goods (scone, cakes, pies, cookies…)  Smoothies (if wheat bran is added for example)  Breakfast cereals, crackers, bread and wheat bran…  Seasonings, flavorings and spice blends…  Wontons, dumplings, egg rolls, spring rolls.. (can be found in almost anything…!)  Beer and grain-based alcoholic beverages…

 Cream-based soups  Soups

 Pudding, custard, ice cream, nougat and other desserts…  Omelet, frittata, quiche and scrambled eggs…  Milk (regular, evaporated, condensed, malted, powdered…)  Salad dressings  Half & half and cream  Sauces  Yogurt, kefir, buttermilk, sour cream and cheese…  Flavorings  Paneer (Indian fresh cheese)  Deli meat

 Whey (whey powder, whey protein concentrate, whey protein hydrolysate,  Sausages Dairy solids): in smoothies for example…  Margarine  Butter (contain only minimal traces of casein and lactose)  Chocolate

 Tofu, edamame and soy milk…  Burgers (as a filler)  Soy sauce, tamari sauce and teriyaki sauce…  Marinades, mayonnaise and salad dressings… (soybean oil)  Miso and tempeh  Seasonings, flavorings, spice blends and bouillon cubes…  Soy grits and hydrolysed soy protein…  Hydrolyzed plant protein (HPP)  Textured vegetable protein (TVP is found in many vegetarian foods)  Thickeners (gum arabic and guar gum)

Soy  Mono- and di-glycerides  Vegetable broth, vegetable gum or vegetable starch…  MSG (monosodium glutamate)  Vegetable shortening or vegetable oil…  Soybean oil  Chocolate (as soy lecithin)

 Pad Thai (peanut)

 Vegetable broth  Hummus (chickpeas)  Vegetable emulsifier  Falafel (chickpeas)  Vegetable glycerin  Chili (beans)  Vegetable gelatin  Minestrone (lentils)  Vegetable stabilizer  Any food containing guar gum or gum Arabic as a thickener  Albumin (from peas) egumes  Tamarind  Lecithin L  Carob, carob bean gum, locust bean gum  Vegetable gum  Most vegetarian dishes…  Sauces and salad dressing  All egg-based dishes…

 Artificial flavoring (eggs benedict, frittata, omelet, fried eggs, poached eggs, scrambled eggs…)  Hollandaise sauce  Lecithin  Natural flavoring  Mayonnaise and aioli (garlic mayonnaise)  Baked goods, pasta and any type of dough…  Nougat  Beer and wine

Eggs  Eggnog   Meringue Cappuccino drinks  Soups

 Tomato, tomatillos and sun-dried tomatoes…  Tomato sauce, ketchup and salsa…  Seasonings, flavorings and spice blends… (not always clearly labeled; often hide paprika or peppers)  Eggplant  Sauces and marinades…  Potato (but not sweet potatoes): baked, mashed, fries or chips…  Curry (often contains pepper)  Peppers: bell peppers, parika, jalapeño, chili, chipotle,  Starch (often from white potato) cayenne and all other kinds… (except black pepper)  Mexican, Indian and Italian foods  (Tabasco sauces and others) Hot sauces as well as many other cuisines… Nightshades  Goji berries and ground cherries…

Problematic ingredients Always contain… May contain…  Onion (all kinds except for the green part of spring onions)

and garlic as well as onion and garlic powder…  Other FODMAPs: beans, lentils, soy milk made from whole soy beans, fructose, HFCS, honey, agave, wheat, barley, rye,  Seasonings and spice blends… (not always clearly labeled) broccoli, cabbage, apple, pears, avocado, cherries, sugar-  Bouillon cubes alcohols (sorbitol, mannitol, isomalt…), stone fruits like apricots,  Broth and stocks nectarines, peaches and plums, blackberries, cauliflower,  Sauces, stews, curries and soups… (most FODMAPS are mushrooms, watermelon, figs, fruit bars, custard apples, water-soluble and will stay in your meal even if you remove tamarillo, longon, lychee, cashews, pistachios, asparagus, the onion and garlic you see)

beetroot, Brussels sprouts, green peas, fennel, corn, FODMAPs rambutan, pomegranate, chicory root, inulin, fructo- oligosaccharides (FOS)…  Sweets, desserts and sugary beverages…  Agave syrup, HFCS, dextrose, fructose, sucrose, honey,  Sauces Sugars maple syrup, molasses, dehydrated cane sugar, beet sugar,  Marinades concentrated fruit juice…  Desserts & Sweeteners  Artificial sugars…  Processed meat… (sausages, bacon and deli meat) (Splenda, sucralose, acesulfame-potassium, aspartame, sugar-alcohols…) * this list is quite comprehensive but not exhaustive. Always double check the ingredients present in the meal you want to order if you have multiple food sensitivities. ** if you see any ingredients you can’t pronounce or wouldn’t have in your kitchen, simply DON’T EAT IT!

Ask for substitutions If you want to keep feeling good in the hours and days after eating out at a restaurant, ask all the questions you need to make sure you really know what you eat. And don’t be afraid of asking for substitutions. Remember that all you need is:

animal protein + vegetables/tubers + traditional fats + seasonings.

Steakhouses are probably the easiest type of restaurant to go to if you want to keep your meals Paleo when eating out. On the other hand, pizzerias and Chinese buffet are the worst places to eat at if you are concerned with your health and/or have multiple food sensitivities. The next table gives you tips to create Paleo-friendly meals when eating out at different types of restaurants. And don’t forget to ask the waiter to take his bread basket back with him if he brings one (unless you’re eating with grain-fed people!).

left: simple meal of vegetables and chicken (Mindo, Ecuador)

right: simple breakfast of eggs, roasted tomatoes, roasted mushrooms and avocado (notice how the yolks is dark = more nutrients!; Sunshine Coast, Australia)

bottom: simple appetizer (or light meal) of fresh cheese, manchego cheese, cherry tomatoes and lots of local extra-virgin olive oil (Málaga, Spain)

How to transform dishes of specific cuisines into Paleo-friendly meals Restaurant types Special tips to make your meal Paleo-friendly when eating out…  Combine a plain protein, without sauces or marinades, along with vegetables, salad Steakhouse and other Paleo-friendly side dishes (caramelized onions, roasted garlic, baked potato, sweet potato fries)  Add extra fats (butter, ghee, olive oil, avocado or mayonnaise)  Look for the grill section and follow the same tips found in the steakhouse section French  Take advantage of this opportunity to experiment with nutrient-dense nasty bits (liver, tongue, sweetbreads and bone marrow)  Order plenty of meat on the grill Brazilian BBQ (make sure the marinade, sauces and seasonings are free of gluten, soy and other problematic ingredients) (churrascaria)  Accompany your meal with vegetables, salads or tubers (as tolerated)  Try anticuchos (beef heart kebabs; make sure the marinade, sauces and seasonings are free of gluten, soy and other problematic ingredients Peruvian before ordering) or ceviche (raw fish which is cooked by marinating in lemon juice)  Accompany with corn or potatoes (if tolerated) or any available vegetables and salads  If you tolerate corn, have corn-based tortilla, taco or nachos along with tolerated ingredients  Skip the cheese and sour cream if you don’t tolerate dairy  If you don’t tolerate corn, ask to have only the filling (meat, vegetable and seasonings)

Mexican served along with plenty of extra avocado slices or guacamole or order a chili (don’t eat the beans)  Try lengua (tongue) with vegetables, Mexican seasonings, salsa and a lot of guacamole!  Avoid Mexican food if you are sensitive to nightshades (tomatoes, peppers…) or FODMAPs (onion, garlic…)  Italian restaurants often offer a grill section: look for steak, chicken or fish and ask to have it plain (without sauces or marinades, unless the ingredients are safe for you) and have it served with vegetables or a salad Italian  Ask for extra butter or extra-virgin olive oil to drizzle over your meal  Ask for balsamic vinegar, black pepper and herbs to season your steak (but a good-quality steak doesn’t really need too much)  Try kebabs (make sure the marinade is free of gluten, soy, sugar or other problematic ingredients) and have them served without the sauce (unless made with safe ingredients)  Ask for extra-virgin olive oil or butter to get enough fat Greek or bring your own mayonnaise to dip your meat and veggies  Replace the rice with extra vegetables or a salad  You can have the Greek potatoes or rice (make sure their seasonings are free of gluten) if you handle carbs well  Some chefs can make rice-free sushis for you (especially in more upscale Japanese restaurants)  Otherwise, stick to sashimis (raw pieces of fresh fish) Japanese  Ask for extra slices of avocado to get enough fat (or bring your own)  Avoid surimi (imitation crab), soy sauce and tempura (all contain gluten)

wheneating out  Bring your own coconut aminos (see resource section) or gluten-free tamari sauce (if you tolerate a bit of soy)

 Korean and Mongolian BBQs are great because they give you the flexibility of selecting your own ingredients

 With any other Asian restaurants, always ask what ingredients are used in sauce and seasonings Asian  Order more vegetables instead of the rice (Vietnamese, (unlike wheat, rice is free of gluten and shouldn’t contaminate your meals even if it touches your food) Thai, Korean…)  Ask for extra coconut milk (free of guar gum if you are sensitive to it) or bring your own coconut oil or almond butter for extra fat  Many Indian dishes contain FODMAPs (onions, garlic, dhals), nightshades (curry) and dairy (yogurt or milk)… always ask!  Avoid naan bread, chapatti and rot (all are made with wheat/gluten)  Try lamb or other grilled meat or go for tandoori chicken, chicken korma or butter chicken (if you tolerate dairy) Indian  Try saag (spinach mixture that you can use as a sauce for your meat; make sure it doesn’t contain paneer = dairy)  Ask for ghee or coconut oil to cook your food and coconut milk instead of milk or yogurt to make your curries dairy-free  Order a plate of cauliflower to replace rice and soak up the heat if eating something spicy

estoptions  Eat your tagine of lamb, chicken or seafood and ask for no couscous (or just don’t eat it)

b Moroccan  Avoid eating Moroccan food if it has been in direct contact with couscous if you have celiac disease or gluten sensitivity (because of gluten cross-contamination)  Order non-breaded fish or seafood accompanied with vegetables or a salad Seafood (ask to have it plain if the sauces and seasonings contain gluten or other problematic ingredients)  Add extra fats (butter, ghee, olive oil, avocado or mayonnaise)  Ask for your burger without the bun (use lettuce leaves to wrap it or simply eat it with a fork)  Get a rotisserie chicken without the sauce (make sure the seasonings are free of gluten, soy and other problematic ingredients first) Fast food  Accompany your meal with a salad (skip the salad dressings, especially if it is low-fat and full of processed ingredients; use your own extra-virgin olive oil and/or balsamic vinegar instead)  Add mayonnaise, bacon or avocado slices to get enough fat and energy at your meal  Ask for eggs Benedict without the English muffins (ham, bacon, spinach, mushrooms avocado and cheese, as tolerated, are good toppings; make sure that the Hollandaise sauce is free of gluten or flour)  Ask for any combinations of eggs, sausages, ham, bacon and vegetables, as tolerated Breakfast (make sure that the processed meat is free of gluten)  Get a steak and egg along with vegetables (skip the eggs if you don’t tolerate them)  You can often ask for items that are not on the breakfast menu, such as chicken salads, salmon salads or other grilled meat

Restaurant types Special tips to make your meal Paleo-friendly when eating out…  Most foods served at Chinese buffet can contain gluten, soy, MSG, sugar or other processed ingredients. Stay Chinese buffet away from buffet-type restaurants if you have celiac disease or any type of food sensitivities.

 Some of these restaurants can allow you to transform some sandwiches into a salad. Always ask extra Sandwich shop questions to know about all the ingredients used, especially in the marinades and salad dressings and be aware of potential cross-contamination issues if you are extra sensitive or have celiac disease.  These places are gluten, flour, grain and sugar paradise. Some may offer French macarons, coconut macaroons void Pastry shops or other gluten-free options. Although not optimal, they are better options than chocolatine, cookies, cakes a and pies (depending on your individual tolerance).  Some offer gluten-free options that can be suitable for some if you don’t mind eating processed carbs from Pizzerias refined gluten-free grains. Otherwise, pizzerias are best to be avoided. * in case of doubt, always ask for the ingredients and mention what ingredients you’re sensitive to when ordering.

Korean restaurant (Sydney, Australia)

Mix-and-match! If you don’t see any item on the menu that could easily be converted into a Paleo meal, simply ask to mix-and-match different ingredients you tolerate. For example, you can create a Paleo breakfast simply by combining eggs and vegetables. Drizzle with olive oil or add avocado to get enough fats. Or create a Paleo meal simply by asking for any plain grilled animal protein with vegetables or a salad. Don’t forget to complete with extra fats (bring your own if needed) from coconut oil or butter to make your meal more satiating.

Don’t be afraid of using the A word Using the A word (allergies) can help you be taken more seriously when explaining what ingredients you can and cannot have when eating out at a restaurant. Most people unfortunately still do not understand the concept of food sensitivities and believe that you are just being picky. Although food sensitivities may not pose an immediate threat for your life like food allergies do, they are still bad for you in the mid- to long-term because they promote inflammation in your body, contribute to digestive problems, can worsen autoimmune conditions and induce weight gain.

Mentioning you have celiac disease or are allergic to wheat, grains, dairy, soy or whatever foods you are trying to avoid is a very small white lie that could make the difference between being served a meal with traces of problematic ingredients that will make you feel bad or a perfectly clean meal that will make you feel good. The chef will probably take more precautions if he is afraid of making you have a reaction in his restaurant!

Beware of cross-contamination Removing the croutons and cheese of your salad, taking the bun off your burger and eating only the filling of your taco may be enough for some people, but it won’t do if you have celiac disease, gluten intolerance or other types of food sensitivities. Small traces of gluten (even smaller than a breadcrumb) could be enough to trigger unpleasant symptoms in people with celiac disease and food sensitivities. If you don’t want to take any chances with your health, you need to pay close attention to the issue of cross-contamination.

What is cross-contamination? It simply means that a food or dish that would normally be safe for you to eat can become contaminated with problematic ingredients. For example, a wheat bun touching your meat and croutons touching your salad could contaminate your food with gluten and make it unsuitable for you if you have celiac disease or non-celiac gluten sensitivity. Cross-contamination can also occurs if your food is prepared with the same cutting board, knife, dinnerware, utensils, skillet and grill used to prepare foods containing gluten or other ingredients you are trying to avoid. It can even occur if your gluten-free food is fried in the same oil used to fry gluten-containing foods such as shrimp tempura or chicken nuggets.

Eating out always puts you at increased risk of being affected by cross-contamination issues. Take extra precautions and be prepared. Ask questions about how your food will be prepared. Explain the principles of cross-contamination (some chefs are aware of it, but not all) and request that your meal be prepared separately and only with clean equipment.

3. Bring your own meal If the restaurant you are going to is not very accommodating and if you don’t have the option of going to another restaurant instead, bring your own meal. This is also the best option if your food sensitivities are very severe and you don’t want to take the risk of suffering from cross-contamination. You can let the restaurant know in advance or when you arrive, explaining that you have severe allergies. They will probably actually be relieved to know that they won’t have to deal with you (many chefs find it complicated and stressful to deal with special dietary restrictions). –

If you choose to notify the restaurant ahead of time, ask if it would be possible to have the meal you will bring heated up in the microwave. If not, bring a meal that you don’t mind eating cold. It could be:  canned tuna (packed in water or olive oil) mixed with lemon juice, olive oil and spinach;  leafy greens with chicken, eggs, cherry tomatoes and homemade mayonnaise mixed with pesto; or  any of your favorite Paleo meals.

Some of the people you’re eating with may actually be jealous of your healthy- and tasty-looking homemade meal. You can still purchase beverages (sparkling water or mineral water for example) and leave a tip to the waiter to show your appreciation.

Eating out is not only about the food, it’s also about spending time with the people you love. Focus your attention on truly connecting with your friends, family or colleagues. Share stories, laugh and record good memories. Feel empowered knowing what food to eat to feel good and have all the energy you need to appreciate these special moments with your loved ones. At least you have a choice. Before discovering this new way of eating, you probably ate like everybody else and ended up feeling awful most of the time. Now, you can choose to eat the real foods that are right for you and allow you to be the best “you” you can be so you can bring all your kindness and goodness out to the world! –

4. Eat before going If the restaurant you are going won’t let you bring your own meal and you’re out of options, just eat before going. No restaurant can force you to eat! You can of course order a beverage (sparkling water or mineral water) or a small appetizer and leave a tip to avoid annoying the waiting staff too much, but you don’t have to eat a complete meal. Eat your own Paleo meal 30-60 minutes before going to the restaurant so you feel satiated and do not feel deprived of not eating with the others.

If people ask questions about why you’re not eating, you can simply say that the restaurant did not have suitable meal options to deal with your way of eating (grain-free, dairy-free, nightshade-free, egg-free, FODMAP-free…). If you don’t want to disclose too much about your way of eating, simply say the A word (allergies) and that you can’t afford to take the risk of suffering from cross-contamination when eating out at restaurants. How much you want to share is up to you, but be prepared with an answer because people will ask.

Not eating can actually allow you to dedicate more quality time to discussing with the people in your company. Change your mind set. Your goal should be to talk to as many people as possible during the meal. Focus the energy you will have feeling good from eating real foods and avoiding non-Paleo foods by getting to know your friends, family members or colleagues a little better. Or if people are too busy eating, share a bit more about your own life story. Consider it like a free therapy. –

Special considerations when eating out Eating out means you won’t have control over all the ingredients of your meal. For example, you are not likely to have the option of choosing organic produce, grass-fed meat or healthy traditional fats. Review your priorities and make the best of the options you have.

Non-organic produce If you are worried about the pesticide and herbicide residues found in vegetables, fruits and tubers, avoid foods on the most contaminated side (left side of the table below) when eating out and choose those on the least contaminated side (right side of the table below). Note that this list was developed by the Environmental Working Group based on produce available in the USA. It may or may not be applicable to other countries.

Most contaminated Least contaminated [avoid if organic version is not available] [safe to eat non-organic]  Apple  Onions  Celery  Pineapples  Sweet bell peppers  Avocado  Peaches  Cabbage  Strawberries  Sweet peas (frozen)  Nectarines  Asparagus  Grapes  Mangoes  Spinach  Eggplant  Lettuce  Kiwi  Cucumbers  Cantaloupe  Blueberries (domestic)  Sweet potatoes  Potatoes  Grapefruit  Kale/collard greens  Watermelon  Cherries  Mushrooms  Hot peppers  Winter squash  Pears  Plums (domestic)  Green beans  Cauliflower * Adapted from the Environmental Working Group’s 2012 Shoppers Guide to Pesticides in Produce.

Conventionally raised animal protein If you have already adopted the Paleo diet, you are probably aware that dietary fat is not the enemy. A well-balanced Paleo diet should actually be high in fat, moderate in protein and low to moderate in carbs. There is absolutely nothing wrong with eating fatty cuts of meat and adding extra fats to your meal if you cut grains and sugars out of your diet. It is actually necessary to get enough energy in, feel more satiated and better absorb the important fat-soluble nutrients in your diet.

If you choose fatty cuts of meat and animal fats, it should ideally come from healthy and happy pastured animals. Grass-fed beef, pastured eggs and butter made from grass-fed cows are more nutritious and have a more balanced omega-6 to omega-3 ratio, which helps lower inflammation in your body. This is a good think since inflammation is part of the development and progression of many chronic conditions (such as cardiovascular diseases, type 2 diabetes, rheumatoid arthritis…).

However, conventionally raised meat and regular eggs contain a higher omega-6 to omega-3 ratio, which can unbalance these fatty acids in your body and promote inflammation. It doesn’t mean that you should avoid these types of animal protein completely. You will probably have to eat them when eating out or traveling (or even at home if you are on a tight budget) since the optimal choice won’t always be available. To minimize the potential consequences of unbalancing your omega-6 to omega-3 ratio, simply choose leaner cuts of conventionally raised meat. Or use your napkin to soak most of the unhealthy omega-6-rich fat. This will help you reduce your intake of omega-6 fats in addition to limiting your exposure to toxins and other harmful substances that tend to accumulate in the fatty tissues of animals. To get enough energy at your meal instead (you don’t want your meal to be low-fat!), add extra fat from healthy traditional fats with the right omega-6 to omega-3 ratio, such as butter, ghee, olive oil, coconut oil or avocado.

Bacon and processed meat Most bacon, ham, sausages and deli meat will contain small amounts of some form of sugar, whether it is dextrose or HFCS. These small amounts of sugar shouldn’t be problematic for most people, unless you are very sensitive. Just make sure that your deli meat and sausages are 100% free of gluten because wheat and grain-derived ingredients are commonly used as fillers in processed meat and these ingredients can be a lot more problematic than the small amounts of sugar they contain.

Refined oils Oils used at restaurants are usually the refined kind. There is not much you can do about it. Most restaurants do not have healthy and stable traditional fats like ghee, coconut oil or lard to cook your meals. It doesn’t cost anything to ask though. Make sure to inquire about the kind of oils they are using if you’re sensitive to corn, soybean, peanut, canola or any other type of refined oils. Ask that very little oil be used to minimize your intake of these unhealthy fats. To get enough energy (you don’t want your meal to be low-fat!), add a healthy dose of fat to your meal yourself. Because you might not be able to get good-quality butter or extra-virgin olive oil at the restaurant, just bring your own. A small bottle of olive oil, ghee or coconut oil, a little container full of butter or mayonnaise (as long as it doesn’t stay at room temperature for too long) are easy to hide in your purse or any kind of bag and can help make your meal more enjoyable and satiating, in addition to helping you better absorb the fat-soluble nutrients found in your meal. You can even bring a small container of homemade salad dressings made with healthy fats, avocado or guacamole to get more healthy fats into your meal when eating out. –

Paleo-friendly desserts If you feel like treating yourself while staying within the limit of your chosen way of eating, there are plenty of satisfying options to choose from. Consult the next table to find Paleo-friendly dessert ideas and make sure that the treat you choose do not contain any ingredients that are problematic for you. Not all restaurants offer these grain-free desserts, so check before to make sure.

Grain-free desserts Dessert ideas Basic ingredients* Coconut macaroons Coconut, egg whites and sugar… Meringue cookies Egg whites, sugar, flavorings… French macarons Almond meal, sugar, eggs, dairy (milk and butter), colorings, flavorings… Crème brûlée Cream (some lactose and casein), eggs, sugar… Flourless cake Sugar, eggs and possibly cacao, almond meal or coconut flour… Dairy (some lactose and casein), sugar, eggs, flavorings (avoid ice cream with cookie dough or other flavorings Ice cream that could contain gluten, grains, soy or other problematic ingredients)… Sorbet (sherbet) Sugar, fruits (some fruits contain FODMAPs)… Chocolate fondue Chocolate, cream (some lactose and casein), sugar, fruits (some fruits contain FODMAPs)… Chocolate-covered fruits Fruit salad or fresh fruits Fruits (some fruits contain FODMAPs)… Dairy (some lactose and casein), sugar, fruits (may contain FODMAPs)… Fruits with whipped cream [make sure it’s real whipped cream and not an artificial version] Dark chocolate Chocolate, sugar, sometimes soy lecithin… Pralines Chocolate, sugar, dairy (milk, cream, butter…), nuts, flavorings in the filling… Chocolate terrine Chocolate, cream (some lactose and casein), sugar, eggs, sometimes alcohol… Hot cocoa Cream (some lactose and casein), chocolate, sugar, flavorings… Cream or milk (some lactose and casein) or coconut milk, coffee Specialty coffee (and sometimes sugar, alcohol, chocolate or other flavorings…) Sweet wine or port wine Sugar, alcohol… Eggs, sugar, milk, some have chocolate, lemon or other flavorings… Soufflé (flourless only) (be careful because not all are flourless, many contain WHEAT FLOUR/GLUTEN!) Dairy (cream cheese), sugar, eggs, flavorings… Cheesecake (without the crust) (avoid if you have celiac disease or are sensitive to gluten because of the risk of cross-contamination) Quinoa, corn, rice or potato flour, sugar, thickeners, flavorings, nuts, fruits, Gluten-free desserts dairy (some lactose and casein), soy, chocolate (some of these ingredients contain FODMAPs)… Coconut flour, almond meal, sugar, eggs, nuts, chocolate, Paleo-friendly baked goods dairy (some lactose and casein), fruits (some of these ingredients contain FODMAPs)… * The ingredient list can vary depending on the recipe used. In case of doubt and if you don’t want to take any chances, ask!

Note that although these Paleo-friendly desserts are certainly healthier compared to traditional desserts, they are not necessarily healthy and should only be consumed occasionally. Especially if you are trying to lose weight, struggle with an unhealthy relationship with food (food craving or addiction) or suffer from metabolic derangement (prediabetes, type 2 diabetes, obesity, metabolic syndrome, PCOS…). Also be aware that many of these treats still contain ingredients that sensitive people may react to (dairy, sugar, chocolate, eggs, nuts…), so always ask about the ingredients used at the restaurant you are eating at to confirm that the dessert you choose is suitable for your dietary limitations. If there is nothing you French macarons can safely eat on the menu, wait until you get home and treat you to a safe Paleo-friendly dessert (dark chocolate, coconut butter, coconut milk with Even though a food is healthier compared to another, berries, butternut squash or carrot purée mixed with butter and cinnamon…). it doesn’t necessarily make it a healthy choice! [healthier  healthy]

ON THE ROAD

If you are going on the road, whether it is for fun or for work, a little bit of planning can make the difference between making healthy or unhealthy food choices while away from home.

Road trip Traveling by car gives you a bit more flexibility by allowing you to bring all the food and cooking equipment you need with you. As long as the car is not packed with people of course. Pack a cooler with all the foods you will need for the duration of your trip. Bring pre-cooked ready-to-eat meals that you don’t mind eating cold in case you won’t have access to a microwave or oven to heat them up. If you prepare your ready-to-eat meals ahead of time, freeze them. When leaving, pack your frozen meals in your cooler so they will stay fresh longer.

Or you can also bring raw ingredients if you will have access to a kitchen and have the opportunity to cook your meals. Make sure you change the ice on a regular basis, especially during summer, to keep your food fresh and avoid food poisoning. If you know you will have to eat out, follow some of the tips in the restaurant section.

Check out the next table of ideas of food to add to your grocery list of foods when planning your road trip.

Foods to bring on your road trip Food category Examples Healthy traditional fats  Coconut oil, ghee, butter, homemade mayonnaise, avocado, guacamole, (for cooking and to add to your meals) unsweetened coconut flakes, nuts, nut butter, olive oil, coconut butter… Animal protein  Hard-boiled eggs, deviled eggs, canned fish, chicken, beef and other meat… Vegetables,  Any tolerated vegetables (cauliflower, carrots, cucumber, tomatoes, radishes, leafy fruits and tubers greens…) and fruits (citrus, apples, berries…), pre-cooked sweet potatoes or squash…  Unrefined salt, black pepper, lemon, balsamic vinegar, pesto, sun-dried Seasonings tomatoes, coconut aminos, dried herbs, spices and seasonings… Beverages  Water, homemade bone broth, tea leaves or tea bags… — Canned tuna or salmon + olive oil + lemon juice + spinach + seasonings (add the olive oil and lemon juice right before serving to avoid making your salad soggy) — Leafy greens + cherry tomatoes + chicken + homemade mayonnaise + pesto Ready-to-eat + avocado slices (add the liquid right before serving to avoid making your meal soggy) — Cooked meat + cooked vegetables + coconut oil/ghee + seasonings to taste — Cooked sausages (gluten-free) + salad/vegetables + guacamole meal ideas — Frittata (made with eggs, vegetables, healthy fats and some seasonings) (can be eaten warm or cold) — Coconut milk + nut butter + fruits — Puréed butternut squash (or carrots) + coconut oil + scrambled eggs + cinnamon

Make sure you get a combination of:

animal protein + vegetables/tubers + traditional fats + seasonings.

left: frittata muffin

top right: canned sardines, canned salmon, butter from grass-fed cows

bottom right: macadamia nuts

Check the appendix for more snack ideas to bring with you on the road.

Flying If you are flying to your destination, you may not be able to bring as much food with you as if you would be driving, but you can still bring snacks and traditional fats that can easily be kept at room temperature and try some of the following tips.

Eat before leaving It’s a good idea to eat before going to the airport (or bring a meal with you to eat while waiting for your flight) since finding affordable and healthy food at the airport is not always doable (nor affordable). If you have a short flight, eating a well-balanced meal with good-quality animal protein and generous amounts healthy traditional fats and vegetables should help you stay full for at least 4-5 hours or until you get to your destination. Even if you have a longer flight, it’s still a good idea to start your trip with a full belly to buy you a bit more time.

Bring your meal If you don’t have time or are not hungry to eat a meal before leaving for the airport, bring your meal with you. You can bring your lunch in your carry-on bag to eat in the waiting lounge after passing security (as long as your meal doesn’t include any liquids). Or you can even eat it during your flight if you prefer. Just make sure your meal doesn’t include ingredients with strong odors that could inconvenience other passengers.

Avoid soups, stews or smoothies since all liquids exceeding 3.3 oz (100 ml) will be confiscated by the security staff when your carry-on bag is screened. You can bring a salad, stir-fry or any combination of animal protein, traditional fats, vegetables (as well as fruits and/or tubers if desired) and seasoning you like. Make sure it’s a meal you don’t mind eating cold. Keep your lunch cold by freezing it overnight before leaving for the airport or using ice packs to avoid food poisoning. You can even bring a small amount of fats like coconut oil, extra-virgin olive oil,

eating out and traveling on the Paleo diet or with multiple food sensitivities  Aglaée Jacob, 2012. 28 All Rights Reserved. No Unauthorized Copying, Editing or Distribution. homemade salad dressing, homemade mayonnaise, ghee or butter. Although large volume of liquids are not allowed (only in carry-on bags, not in checked luggage), you can bring small bottles containing up to 3.3 oz (100 ml) as long as their volume capacity is clearly labelled. Buy a small bottle of anything you can find at the grocery store and use it to transport your healthy fats. Make sure to keep the label on to ensure the security staff knows that you are not exceeding the allowed volume limit for liquids.

Because it is especially important to stay hydrated when flying, bring a water bottle with you. Make sure it is empty when passing security to avoid running into any troubles and fill it out at a water fountain afterwards to have water with you at all times. [I forgot to empty it a few times and drinking a whole bottle of water in 30 seconds is no fun, believe me. –] Avoid plastic water bottles if possible. BPA-free or stainless steel water bottles are ideal to avoid any plastic-derived chemicals. Your water bottle will also be very useful to bring water with you wherever you go on your trip. Make sure you only fill it up with drinkable water.

Special meal requests If your flight is long enough to include a meal, you should know that most airlines allow passengers to make special meal requests. You can do so online under the “my booking” tab or by calling your airline company directly. Although you won’t find a Paleo or grain-free meal option, almost all airlines offer gluten-free meals. This is a very good start considering that gluten can easily hide in sauces, seasonings and other ingredients that can be hard to remove from your meal. Ordering a gluten-free meal should allow you to at least eat the protein and vegetables (unless you have severe allergies and dairy- or soy-containing ingredients are present for example). Skip the desert and starchy accompaniment if these ingredients are problematic for you.

Another advantage of making a special meal request is that you will be among the first passengers served on the plane (after first class passengers of course! –). Note that even though you make a special meal request for a gluten-free meal, it generally doesn’t include gluten-free snacks. Some airline companies may have gluten-free options or fresh fruits to offer you, but not always. Ask the flight attendant. Or bring your own snacks (see appendix and resource sections) if you don’t want to take any chances.

Special consideration when flying overseas If you’re flying overseas, be extremely careful when bringing foods with you into other countries. Some countries, like Australia for example, have very strict regulations. Bringing fresh fruits, cheese, nuts, meat or even airplane meal leftovers could result in severe fines in addition to having your food quarantined (confiscated). Intact packages of non-perishable food should be fine in most countries, but always consult the custom regulations of the countries you will be visiting to make sure. If you don’t want to take any chances, just bring enough food with you to eat on the flight and replenish your food stash once you reach your destination.

Accommodations If you can, try to find accommodations that will allow you to prepare and cook your own meals while away from home. Not only can this option be a lot more economical than eating out all the time, it will also allow you to eat exactly the way you want to eat.

WITH access to a kitchen Having access to a shared or private kitchen can make your stay away from home a breeze while trying to stick to your Paleo diet. A private apartment can be expensive, but airbnb.com can allow you to find affordable private or shared rooms (with or without access to a kitchen) pretty much anywhere around the world. Oftentimes cheaper than the price of a hotel room.

If your budget is very limited, most hostels have more or less equipped (and more or less inspiring!) communal kitchen. Some of them are great, others not so much. [I believe I’ve seen all kinds!] Read the reviews on hostelbookers.com or hostelword.com to find the best ones in the cities you will be traveling to. Booking a hostel with access to a kitchen will allow you to cook complete meals. If you don’t feel like cooking there, having access to a fridge will at least allow you to store fresh foods for the duration of your stay. Or at least prepare hard-boiled eggs. And remember that most hostels are not necessarily youth hostels and don’t have an age limit. Most of them also offer private single and double rooms (with private or shared bathroom) if you are not the dorm type.

Your budget Accommodation type Where to find it  hostelbookers.com Hostel (make sure it has access to a kitchen, not all do) Low *  hostelworld.com Find private and shared apartments *  airbnb.com All ranges (make sure it gives you access to a kitchen, not all do) *these websites are just examples to give you a head-start, you can find many other good search engines on the internet.

Plan ahead Even if you’re always on the move and only stay one night in any place, you can still prepare a large dinner each night with an extra serving to eat the following day as breakfast or lunch. Prepare a meal you won’t mind eating cold the next day if you’ll be in a hurry and will need to take your leftovers with you. All of these types of accommodations should be equipped with all the cutting board, skillet, dinnerware, utensils and other cooking equipment you need, but it’s a good idea to bring plastic container, pyrex containers or Mason jars to store any leftovers and bring food with you. Don’t forget your prepared meal in the fridge when checking out and make sure you eat your meal within two hours of having it at room temperature to prevent food poisoning. Or you can also freeze it overnight or bring ice packs with you if you want to have the flexibility of safely keeping your lunch fresh longer.

Shopping for Paleo foods (before leaving and during your trip) Wherever you go, you should be able to find staple Paleo foods like animal protein, vegetables, fruits, tubers, nuts, avocado, olive oil and butter at any local grocery store. Many cities have food market (Farmer’s market style) where you can get your hands on fresh and local Paleo-friendly foods. Some more specialized items like coconut oil, coconut butter, almond butter and unsweetened dried coconut may be harder to find in certain locations. Bring some with you if you want to make sure you have them on hand.

You can even bring small amounts of unrefined salt and others of your favorite spices and seasonings if you don’t want to have to buy new ones. Unrefined salt is not always easy to find in regular grocery stores (depending on where you go). And buying new containers of spices and dried herbs could also be a waste since most spices and seasonings lose their freshness after being opened for more than 2-3 months… but you may not have a choice if you’re traveling overseas and customs won’t allow you to take these types of goods into the country.

WITHOUT access to a kitchen If you have to resort to a regular hotel or motel room, your cooking options will be more limited but you can still assemble simple ingredients to create Paleo-friendly meals in a cinch. Some hotel or motel rooms include a refrigerator or even a microwave. Even if you don’t have any in your room, you can ask if there is a fridge or microwave you can use. Of course, it might be best to ask these questions ahead of time so you can plan accordingly. Explain that you have food allergies that prevent you from eating out if necessary to gain some sympathy. –

The next table lists meal ideas you can prepare in any hotel room, with or without a microwave. Consult the recipe section for more detailed instructions of how to prepare the microwave meal ideas.

Hotel room meal ideas Picnic-style meal ideas Microwave meal ideas — Smoked salmon (or sashimi) + avocado — Any combination of animal protein (chicken, meat, fish…) — Canned tuna + spinach + olive oil + lemon juice + vegetables/tubers (as tolerated) + traditional fats (coconut — Canned salmon + avocado oil, ghee, butter, duck fat, olive oil…) + seasonings (salt, pepper, herbs, spices…) [put all ingredients in a microwaveable dish and cook] — Canned sardines + cucumber slices + olives — Frittata [beat eggs in a microwaveable bowl and add vegetables, — Prosciutto slices + cherry tomatoes + pickles seasonings and cook; add cheese, smoked salmon or cooked sausage or — Deli meat (gluten-free) + butter + carrots bacon if desired] (or grain-free sandwich if you tolerate dairy) — Scrambled eggs [beat eggs in a microwaveable bowl and cook, stirring — Fresh fruits + nut butter + coconut milk occasionally; accompany with vegetables microwaved with coconut oil or — Mashed avocado + mashed banana ghee and/or accompany with olive oil or avocado slices] + unsweetened dried coconut or nuts — Apple and coconut milk pudding [mix apple cubes and coconut milk in a microwaveable bowl and cook a few minutes until cooked; add — Jerky + nuts + dried fruits cinnamon, nut butter, nuts or unsweetened dried coconut; (only if you — Rotisserie chicken + ready-to-eat salad + olive tolerate carbs well)] oil + balsamic vinegar + avocado — Grain-free porridge [mix puréed baby fruit or sweet potatoes (or — Liver pâté + cucumber slices bake your own sweet potato, pear or apple in the microwave first before mashing it) with beaten eggs, nut butter, coconut butter and/or — You can also get some cheese or yogurt (just enough unsweetened dried coconut and cook in the microwave, stirring occasionally, to eat at once if you don’t have access to a fridge, only if you tolerate dairy of course) until the eggs are thoroughly cooked (only if you tolerate carbs well)]

simple hotel meal: avocado + sashimi!

To make meal preparation easier, bring basic food preparation equipment with you when traveling:

Kitchen to-go (hotel edition) Food preparation equipment to bring on the road — Plastic or metal plate To assemble Paleo meals and eat wherever you are — Utensils Try a spork to save space (only plastic ones in your carry-on if you’re flying though!) — Plastic container with lid To combine ingredients, use as a plate, bring meals with you on the go or mason jar or store leftovers in the refrigerator — Plastic bags To put your food and utensils and prevent leakage in your bag

— Knife and cutting board To cut your vegetables and fruits (no knife in your carry-on if you’re flying though!) — Non-plastic water bottle To always have water with you (fill up with drinkable water only) — Pyrex baking dish If you intend to do basic cooking in a microwave — Can opener Very useful to open cans of tuna, salmon, sardines, coconut milk or olives To carry olive oil, vinaigrette made with equal amounts of olive oil — Small bottle with lid and balsamic vinegar, coconut oil or ghee — Electric skillet To cook meals in your hotel room or other locations without access to a kitchen (or you may be able to find outdoors barbecue in the area where you will be staying, depending on the season)

a spork, a knife and a can opener can be very useful on the road

You also always have the option to eat out following the tips in the restaurant section.

TRAVELING

When traveling abroad, whether for fun or business, it is especially important that you eat REAL food that makes you feel good so you can make the best of your trip. You have three main options to nourish yourself with Paleo foods when out of the country.

Use one of these 3 options to stay Paleo when abroad:

1. Go to the restaurant 2. Cook your own meals 3. Prepare a picnic

1. Go to the restaurant If you don’t want to have to worry about grocery shopping and cooking, eating out is probably the easiest option (but definitely not the cheapest option, depending on where you’re going). Before leaving, do your research and see what kind of restaurants you can find in the cities you’ll be visiting. Google “paleo” or “gluten-free” with any “country” or “city” in your itinerary to see if you can come up with something. You may also be able to find blogs of people following the Paleo diet in the country you will be visiting. You can take advantage of this opportunity to email a few of them for help finding Paleo-friendly places to eat in their area. Or contact the national celiac association of the country you’ll be visiting (if it exists) to get recommendations. Even if they can only suggest gluten-free restaurants, having gluten off your mind is already a big item you can take off your list of ingredients to worry about. See the restaurant section for more tips on eating out.

The next table gives you a few examples of Paleo-friendly restaurants you can visit around the world. These are only a few examples, not an exhaustive list:

Paleo goes global! Country Restaurants and special notes Melbourne: Palate (the menu features Paleo-inspired items) * Lots of gluten-free restaurants or gluten-free options on the menu: Australians seem to be more aware and more Australia accommodating when it comes to avoiding gluten and dealing with multiple food sensitivities * Try the delicious grass-fed beef and the freshest sashimi you ever tasted! Ask for substitutions if needed. Canada Vancouver: Organic World (pastured meat but the menu includes grain so ask for substitutions!) Czech Republic Prague: Na Zlaté (100% gluten-free restaurant) Denmark Copenhagen: Palæo (100% Paleo restaurant) Berlin: Sauvage (first Paleo restaurant in Europe) Don’t expect to find a gluten-free beer easily or gluten-free menus Germany * * Most sausages are gluten-free (unlike in America) and most meals are served with potatoes (gluten-free) * Don’t be afraid to ask questions about the ingredients or request substitutions Sweden Uppsala: PrimalTen (Paleo/Primal) The Netherlands Amsterdam: Burger Meester (grass-fed meat, all burgers can be made into a gluten-free salad)

clockwise : a) SAUVAGE restaurant in Berlin, Germany b) bunless burger on a salad at BurgerMeester in Amsterdam, the Netherlands c) ceviche in Lima, Peru d) cuy (guinea pig) in Cusco, Peru e) Paleo chicken feet soup! in Ica, Peru

2. Cook your own meals Many people believe that a big part of the pleasures of traveling is to experiment with the dishes and cuisine of the country you’re visiting. But you actually don’t have to eat out to discover their culinary traditions.

Visiting a local grocery store or food market can be a very interesting experience and enlighten you about the culinary traditions of a particular country. You might be able to use local ingredients as an inspiration to create your own Paleo meals. Try a new vegetable or fruit. Or a new cut of meat. Or local seafood. Even if you can’t taste many of the local specialties because they contain problematic ingredients, exploring the grocery store or the food market is already a feast for your senses, filling your eyes with tasty-looking combinations and your nose with appetizing and contrasting smells.

the world’s cutest avocados (Cairns, Australia) Sydney, Australia

If you manage to book accommodations with a private or shared kitchen, make good use of it. Most kitchens should be fully equipped, but you may consider bringing plastic containers and other kitchen equipment as previously listed, just in case.

left: fresh fish and lemon from the local food market right: easy meal of local fish, extra-virgin olive oil, lemon, leafy greens and avocado made in a room with an outdoor kitchen/BBQ (Rainbow Beach, QLD, Australia)

3. Prepare a picnic Even if you don’t have access to a kitchen, you can combine different ingredients to have just the right balance of nutrient-dense carbs, protein and fats you need to build a complete meal. In the next table, you can find a few ideas of foods you can bring with you or buy locally for your picnic between your sightseeing.

Paleo picnic foods grocery list Keeps at room temperature Buy right before eating food (bring your own or buy locally) (no cooking required) — Rotisserie chicken (without stuffing, check the

ingredients to make sure that the seasonings are safe) — Ready-to-eat meat (found at most grocery store but — Jerky (ideally without artificial ingredients: make sure to ask if it contains problematic ingredients) make it yourself or buy it) — Smoked salmon (without sugar or artificial ingredients) — Canned fish (tuna, salmon, sardines… — Sashimi ideally packed in olive oil or water)

— Prosciutto and other deli meat Protein (without gluten or artificial ingredients) — Eggs (if you can find them hard-boiled) — Pemmican (also contains protein; see recipe) — Nuts (macadamia, hazelnut, almonds, Brazil nuts…) — Nut butters — Traditional fats (coconut oil, ghee, duck fat, olive oil…) — Butter — Avocado (or guacamole) — Full-fat cheese (if you tolerate dairy; also a source of protein) — Coconut chips (roasted or plain) — Full-fat plain yogurt

Fats (without gums) — Coconut milk (if you tolerate dairy; also a source of protein) — Olives (canned or jarred) — Coconut butter (make it yourself or buy it) — Dark chocolate

— Fruits (fresh, canned or dried; without added sugar) — Pickles (canned or jarred) — Vegetables (carrot, cucumber, cherry tomatoes, — Puréed baby food (fruits or sweet potatoes; without tomatoes, celery, radish, bell peppers, broccoli…) sugar, starch or other artificial ingredients) — Frozen fruits (berries) Carbs — Larabar (or homemade fruit and nut bar) — Seasonings (small containers of unrefined salt, pepper,

coconut aminos, balsamic vinegar, dried herbs and spices)

+ — Lemon (add the juice to your water, fish or salads) — Tea bags or loose tea leaves

easy picnic while traveling: cherry tomatoes, goat cheese, jamón serrano and pickles (in Salzburg, Austria while singing The Sound of Music)

Basic equipment To make it easier to prepare your meals while out and about, make sure you have these basic cooking and food preparation equipments in your backpack:

Kitchen to-go (traveling edition) Food preparation equipment to bring on the road ideally with a lid, big enough to put 1-meal worth of food — Plastic container * to use as a bowl to prepare your meal (or mason jar) * * to use as a plate to eat to make sure nothing leaks in your bag — Plastic bags * * to store wastes until you find a garbage can — Paper towels * to clean up any mess or facial tissues * to wash your vegetables and fruits at least a spork to eat — Utensils * * ideally a knife too (put it in your checked bag) to cut vegetables and fruits to carry your servings of fat: coconut oil, ghee, extra-virgin olive oil… — Small bottles * * to carry some seasonings: unrefined salt, pepper, spices, herbs (as desired)… * ideally BPA-free (stainless steel or other) to carry water with you at all times (fill up with drinkable water only) — Water bottle * * to stay hydrated * to wash your vegetables and fruits as needed

kitchen equipment to bring with you: plastic containers with a lid, spork, peeler, knife, can opener, cutting board and plastic bags

Still not inspired by the above grocery list and cooking equipment list? The next table gives you concrete ideas of easy meals and snacks you can create by combining various ingredients that come straight from the grocery store, without any cooking involved. Use these ideas as a starting point and let the local ingredients inspire you! Find the easy-to-print version in the appendix by clicking here.

Easy meal and snack ideas to prepare while traveling: — Creamy breakfast: mix coconut milk with fresh fruits, frozen berries, baby fruit purée, sweet potato purée, mashed banana and/or unsweetened applesauce; add cinnamon, nuts and/or unsweetened dried coconut if desired — Jerky and coconut: since jerky is pretty lean, combine it with coconut milk or coconut chips to get enough energy from fat — Jerky trail mix: mix small chunks of jerky with nuts, unsweetened dried coconut, dried fruits and/or pieces of dark chocolate — Deli meat roll-up: spread deli meat (gluten-free) with butter, roll and enjoy with baby carrots, pickles and/or olives (or try this grain-free sandwich version if you tolerate cheese) — Avocado/banana pudding: mash avocado (with mashed banana if desired) and mix with coconut milk, coconut butter or nut butter (add unsweetened cocoa powder with a little bit of sugar if desired) — Egg and avocado salad: mix hard-boiled eggs with avocado cubes and drizzle with olive oil and lemon juice (or replace the olive oil and lemon juice with mayonnaise) — Tuna salad: In your plastic container, mix canned tuna (or salmon/sardines) with avocado, olives, spinach, salad, lemon juice and/or cherry tomatoes. Drizzle with olive oil and lemon juice. Enjoy! — Warm rotisserie chicken with a ready-to-eat salad or a cucumber and carrot sticks (add avocado, butter or olive oil to your meal or treat yourself to coconut chips or dark chocolate for dessert to get enough fat) — Salmon and avocado roll-up: put slices of avocado or slices of smoked salmon and roll — Sashimi and avocado: combine the healthy fats of avocado with the satiating protein of sashimi (fresh raw plain fish that you can get at most sushi shop or fish market) — Sardines on cucumber: put sardines on cucumber slices and enjoy with lemon juice and olives — Prosciutto wraps: wrap cherry tomatoes or dates with slices of prosciutto — Liver pâté: spread liver pâté (free of gluten or other problematic ingredients) on cucumber slices — Easy snack ideas: * nut butter or coconut butter spread on fruits, celery sticks or dark chocolate squares * nut butter, coconut butter, coconut oil or ghee by the spoon * a few squares of dark chocolate (ideally at least 70% cocoa) * coconut milk (drink it as is, but make sure it doesn’t contain guar gum or other problematic ingredients) * baby purée (made with safe ingredients) * a few handfuls of coconut chips (plain or roasted) or nuts * can of tuna, sardines or salmon * jerky or pemmican * Larabar (or homemade fruit and nut bar) * ripe avocado * cherry tomatoes, baby carrots or a piece of fresh fruit * olives or pickles

Make sure your meals are healthy and complete by always including a combination of:

animal protein + vegetables/tubers + traditional fats + seasonings.

Dealing with the language barrier What if you’re going to a foreign country where English is not the official language? The good news is that English definitely is one of the most spoken languages in the world. It is the third language if counting only native speakers (after Mandarin and Spanish), but it probably comes first if counting both native and non-native speakers. English is actually the only language counting more non-native than native speakers, making it the perfect language to get by almost everywhere (at least in touristy spots). Of course, it’s always a good idea to learn a few words in the language of the country you’re going to. People really appreciate when you make the effort of learning a few words in their mother tongue, even if you feel like you’re butchering the words you learned! You’ll get an A+ for your efforts. – Bravo!

Be prepared. Use an online translator tool (such as google translate) or a plain old dictionary to create a list of words you may need. For example, it might be useful to know the words for gluten, grain, wheat, dairy and sugar to help you read ingredient lists when grocery shopping. Or know the word for food allergies and a few useful phrases to ask for menu substitutions.

Use the next table as a starting point. It gives you an idea of some of the important words to translate as well as a heads-up in French, Spanish and German. You’ll find a blank version of this table in the appendix section to help you get yourself ready before traveling to countries where other languages are spoken. Try to learn some of the words by heart and practice saying them. If your pronunciation is not too good, make sure you can at least spell and write the words correctly if needed to communicate at restaurants and in food markets.

Important translations to help you stay Paleo while traveling to non-English-speaking countries Important words… French (français) Spanish (español) German (Deutsch) Hello/Good day allo/bonjour hola/buenos días hallo/guten Tag Excuse me pardon / excusez-moi perdón entschuldigung Do you speak English? Parlez-vous anglais? ¿Habla usted ingles? Sprechen Sie Englisch? Where is …? Oú est …? ¿Donde es …? Wo ist …? Restaurant le restaurant el restaurante das Restaurant Grocery store l’épicerie el mercado de alimentos der Supermarkt / Markt Food aliments / nourriture alimentos / comida Lebensmittel To eat manger comer essen I can’t eat … Je ne peux pas manger … No puedo comer … Ich kann nicht essen … Is there … in …? Y a-t-il … dans … ? ¿Hay … en …? Gibt es … in …? Food allergies allergies alimentaires alergias alimentarias Nahrungs-mittel-allergie Grains/flour céréales/farine granos/harina Getreide/Mehl Gluten-free (without sans gluten sin gluten glutenfrei (ohne Gluten) gluten) Wheat/gluten blé/gluten trigo/gluten Weizen/Gluten Dairy produits laitiers lácteos Milcher-zeugnis (milk/yogurt/cheese/cream) (lait/yogourt/fromage/crème) (leche/yogur/queso/crema) (Milch/Jogurt/Käse/Sahne) Sugar sucre azúcar Zucker Soy soja soya Soja Peanut arachides maní Erdnuss Legumes légumineuses legumbres Hülsenfrucht (beans / lentils) (haricots / lentilles) (frijoles / lentejas) (Bohne/Linse) Nuts/almonds noix/amandes nueces/almendras Nuss/Mandel Meat viande carne Fleisch Poultry volaille carne de ave Geflügel Chicken poulet pollo Huhn Beef boeuf carne de res Rindfleisch Grass-fed de patûrage alimentada con pasto Gras gefüttert

Important words… French (français) Spanish (español) German (Deutsch) Free-range en liberté de campo Frei laufen Pork porc cerdo Schweine-fleisch Fish/seafood poisson/fruits de mer pescado/marisco Fisch/Meeresfrüchte Vegetables légumes Vegetales /verduras Gemüse Fruits fruits frutas Obst Potato/sweet potato pomme de terre/patata douce papas/camote Kartoffel/Batate Butter beurre mantequilla Butter Olive oil huile d’olive aceite de oliva Olivenöl Avocado avocat aguacate (or palta) Avocado Coconut noix de coco coco Koko Fat gras grasas Fett Eggs oeufs huevos Eier Please s’il-vous-plaît por favor bitte Could you please replace … Pourriez-vous remplacer ¿Podría sustituir … Können Sie bitte with …? … par … s’il-vous-plaît? por … por favor? ersetzen … mit …? It’s very good/delicious! c’est très bon/délicieux! ¡es muy bueno/delicioso! Es ist sehr lecker/köstlich! Thank you very much merci beaucoup muchísimas gracias danke schön Good night bonsoir buenas noches gute Nacht See you à la prochaine/ à bientôt hasta la proxíma/hasta pronto auf wiedersehen/tschüss *I cannot guarantee that these translations are 100% accurate, except for the French (mother tongue), but they should be quite close from my experience of backpacking in South America and living in Germany.

– Good luck! Bonne chance! Suerte! Viel glück!

Fasting Although fasting may not be appropriate for everyone (see caution note below), traveling is the perfect opportunity for using this tool. Whenever finding and preparing Paleo foods may be too troublesome, you can simply decide to skip a meal (or two). You can fast for 16, 18 or 24 hours, depending on what’s more convenient for you. If you’ve never tried fasting before, try with shorter period of times first. Or keep some snacks on hand in case you feel like you can’t go any longer without food.

It can actually be liberating to not have to worry about packing lots of food during a flight, long bus ride or during a busy day with lots of activities on your schedule by taking advantage of this opportunity to practice fasting. Use it as a tool. Make sure you stay properly hydrated at all times though. Occasional fasting periods can actually be beneficial by allowing to reduce inflammation levels and detoxify your body. If your body is used to burning fat (and it should be if you’ve properly transitioned to the Paleo diet), you shouldn’t feel too hungry nor should you experience a drop in your energy levels. Your body has thousands of fat calories stored on your body, even if you’re lean! Make sure you compensate by eating a larger and very nourishing meal when you break your fast.

Caution: Do not attempt to practice fasting if you’re just getting started on the Paleo diet (and are not fat- or keto-adapted), have diabetes, blood sugar dysregulations, take prescription medications or suffer from any other medical conditions. Repetitive and chronic intermittent fasting can be harmful for some people, especially those with exhausted adrenal glands. Women are also more susceptible of suffering from hormonal dysregulations (irregular or absent period and reduced fertility) if intermittent fasting is practiced on a regular basis. Use this tool sparingly and pay attention to how you feel to see if it works for you. Consult your doctor for approval before trying it.

Other important traveling tips Besides feeding your body with the right food, you should also take care of yourself by packing any medications and supplements you usually take, adopting strategies to prevent infections, protecting yourself from the sun, prioritizing sleep and coping with jet lag more effectively, all Paleo-style!

Medications and supplements If you take any prescription medications, ask your doctor for a letter confirming that you need to take your medications. Make sure you pack enough for the whole duration of your trip plus extra just in case. It’s up to you if you want to bring your supplements with you. You can either take a break (depending on how long you’re away; ask your doctor if your supplements were prescribed of course) or continue taking them as usual if you feel they make a big difference in the way you feel. To make things easier, use little plastic bags to pack your daily doses of medications and supplements. Almond cases or blood sugar strip containers are also great for packing little things (see picture right).

Preventing infections Avoiding the turista, traveler’s diarrhea and food poisoning is important not only to make your trip more enjoyable but also to prevent future chronic digestive problems. Many cases of IBS (irritable bowel syndrome) can actually be labelled as “post-infectious IBS” because they start after suffering from a gastrointestinal infection. If you’re traveling to a developed country, you shouldn’t have to worry about the water, but you should take the usual precautions when eating out at restaurants.

pack your medications and supplements Wherever you go, be extremely careful with street foods. If the turnover is not in small individual plastic bags, almond fast enough, food could be sitting at room temperature long enough to allow the cases or blood sugar strip containers (the blood sugar strip container on the left is filled with development of pathogenic (harmful) bugs. If you really want to try some type of unrefined salt and the one on the right contains supplements) street food, go during rush hour and choose the vendor where the queue is the longest because that’s probably where the turnover is the quickest and food the freshest.

In developing countries, only drink bottled water. Use bottled water to brush your teeth and wash your vegetables and fruits too. [Believe me, it does make a difference! – ] Avoid ice cubes (they are usually made with tap water) or any beverage that doesn’t come in a bottle when eating out, with the exception of coffee, tea and alcohol (the heat kills bacteria and the alcohol doesn’t allow their growth). Avoid raw fruits and vegetables that you do not carefully wash yourself using bottled water. It’s easier than you thing to get sick or bring a bad souvenir back home (like a beautiful parasite for example). If you ever start experiencing digestive problems after returning from a trip (right after or even months later), ask to have a stool test to check for the presence of unfriendly bugs.

You can get additional protection from gastrointestinal invaders by using probiotics. Use probiotics supplement and probiotics-rich fermented foods (raw sauerkraut, fermented vegetables, homemade yogurt or kefir made with milk or dairy- free using coconut milk) as part of your regular routine before leaving to build a healthy gut flora. Your gut flora plays many important roles for your health, including the strengthening of your immune system and protection against infections.

Taking probiotics during your trip can also reduce your risk of catching the traveler’s diarrhea. S. Boulardii (sold as Florastor® in North America or SB Floractiv® in Australia), a yeast-based probiotics that can be kept at room temperature, has been shown to decrease the risk of gastroenteritis by a quarter to a third (25 to 33%). To reach this effect, the researchers used doses of 500 to 1,000 mg a day starting at least five days before leaving and for the whole duration of the trip.

Sun protection Getting sunburned not only puts you at increased risk of developing skin cancer in the long-term, but it can also hurt really bad! The pain of putting a shirt on when your shoulders are burned after a day on the beach or the suffering resulting from sitting on your lobster-like butt after an afternoon of snorkeling are probably not what you planned for when dreaming of your trip. Take your precautions.

If you can (if it’s not winter), gradually build up your tolerance to the sun by sun bathing for progressively longer periods of time prior to your trip. You can even use a tanning bed to use this technique during winter (staying only about a minute at a time at first and increasing very gradually). Another good strategy to prevent sunburns is to cover yourself up. Wear long sleeves and a hat. Or use a good-quality sunscreen. Consult the EWG's Cosmetic Database to find a sunscreen without potentially harmful ingredients. If you use lipsticks to keep your lips moist, make sure it doesn’t contain any gluten. Many cosmetic and body care products contain gluten, which could worsen your health problems if you have celiac disease or are sensitive to gluten. [I always bring a small container of coconut oil with me and use it as a skin moisturiser for my face, body and lips!]

Postcards and stamps If you want to send a postcard to your friends, family or colleagues, make sure you don’t lick the stamp. Don’t lick envelopes either if you decide to send letters. The glue of stamps and envelopes often contain wheat-derived ingredients (gluten!). Dip a facial tissue in water to stick your stamps and seal your envelopes.

Jet lag tips Depending on how far you’re going from home, you can experience some serious jet lag. How can you adapt to a 3, 6, 8 or even 12 hour-time different in as little time as possible? Here are a few tips: — Once you arrive to your destination, do not go to bed right away no matter how tired you are. Try to live you whole first day following your new time zone. Go to bed early on the first day if you want (ideally not before the sun sets though). Try to make it through without a nap, even if you’re sleep-deprived. This should help you have a very good first night sleep in your new time zone to minimize jet lag. — Your biological clock is regulated by sunlight. Watching the sunrise and the sunset can help adjust your biological clock forward or backward more quickly. And it makes pretty pictures too, wherever you are. — Being in contact with the earth can also help your body’s biological clock adjust more rapidly. Walk barefoot on the grass (only if the area seems clean and safe to walk without shoes), lie on the grass or beach or swim in a lake or the ocean to ground yourself to the earth. This practice is called “earthing” or “grounding”. Many people have observed that it can be really beneficial against jet lag. — Spending time outside to expose your body to natural sunlight and walking are also good strategies to adapt more readily to a time zone change. — If you’re worried about suffering from jet lag during your next travels, consult your medical doctor, naturopathic doctor or functional medicine practitioner for tips about using supplements (5-HTP, magnesium or melatonin for example) at bedtime to help you fall sleep more easily at night.

RECIPES

 Jerky  Pemmican  Eggplant crackers  Homemade fruit and nut bars  Trail mix  Roasted coconut chips  Homemade coconut butter  Seasoning mix  Grain-free sandwich  Avocado & egg salad  Microwave cooking:

* Basic microwave meal

* Baked sweet potato

* Frittata or scrambled eggs

* Apple & coconut milk pudding

* Grain-free porridge

* Hard-boiled eggs in the microwave

Jerky Jerky is an excellent source of high-quality protein that can be kept at room temperature. Unlike pemmican, jerky is very lean and it is important that you combine it with a source of fat (avocado, coconut, nuts or dark chocolate) to make your on-the-go meals and snacks more satiating.

What you need:  2 lbs lean beef (london Broil, flank steak, brisket or bottom round for example)  2 tbsp apple cider vinegar  2 tbsp coconut aminos  2 tbsp warm water  Seasonings as desired: sage, rosemary, onion powder, garlic powder, black pepper …

How to do it: 1. Mix the apple cider vinegar, coconut aminos, water water and seasonings to taste. This is your marinade. 2. Slice you beef very thinly. Keep your beef partly frozen to make it easier. You can also use a mandolin to make thinner slices, but watch your fingers. 3. Marinade the meat for about 30-60 minutes. 4. Place the meat in a food dehydrator (making single layers) and heat at 135-145F for about 3-5 hours or until the meat is dry and has reached the desired consistency. You can also use an oven at its lowest setting, but watch it more closely and open the door once in a while for best results.

Pemmican Pemmican is like an “energy bar” developed by Native Americans to sustain them on their travels. Easy-to-carry and stable at room temperature, pemmican is a concentrated source of both fat and protein perfect even for your modern life. It can even include small amounts of carbohydrates from dried fruits or sweetener if you choose to include these optional ingredients in your recipe. You can eat pemmican as is or fry it up in a pan.

What you need:  3 lbs lean beef (brisket or bottom round for example)  1 lb beef suet or tallow  ½ cup dried fruits, such as cranberries or raisins (optional)  2-4 tbsp maple syrup or honey (optional)  seasonings (optional: salt, pepper, chili powder…)

How to do it: 1. Slice the lean beef thinly and place on lined baking sheet. 2. Bake at low temperature (150F) for several hours until the meat is dried (or use a dehydrator if you prefer). 3. Cut the beef suet or tallow into small pieces and melt in a pan. 4. Boil the fat until all remaining pieces of skin, meat or gristle has become crispy. 5. Pour the hot fat through a sieve into a glass container (you should get around ¾ cup of rendered fat). 6. When the beef is dried, cut it into smaller pieces and process in the food processor for several minutes until reduced into a coarse powder (make as many batches as necessary). 7. Mix the dried beef and warm fat in a bowl. Add the dried fruits, sweetener and/or seasonings if desired. Mix well. 8. Press the pemmican mixture into a glass container or Mason jar. Cover tightly and keep at room temperature.

Eggplant crackers These grain-free crackers keep at room temperature for a few days and are a great vehicle for liver pâté. They are also great to eat on their own as a snack or to accompany a meal.

What you need:  eggplant  olive oil  unrefined salt and seasonings eggplant crackers

How to do it: 1. Wash your eggplants and slice them into thin slices. 2. Put the eggplant slices on a lined baking sheet. 3. Drizzle with olive oil and season with salt and other seasonings to taste. 4. Bake in the oven at 275F, turning every 10-15 minutes, for a total of about 45 minutes or until your eggplant crackers are dry and crispy.

Homemade fruit and nut bars It’s now easier to find clean fruit and nut bars made only with fruits and nuts, without grains, sugars or other artificial ingredients. The only problem is that these bars can be quite expensive. Making your own can help you save some money in addition to giving you the opportunity to customize your bars to your personal preference (and tolerance). This recipe yields about eight bars. Make a larger batch and freeze your extra bars to have some on hand whenever needed. You can also add unsweetened cocoa powder and replace the nut butter with coconut butter if you don’t tolerate nuts. Or try using walnuts, dried apples and cinnamon for an apple pie version.

What you need: ingredients to make  12 large dates, pitted (or figs) homemade nut and fruit bars  1 cup of nuts or about 2/3 cup of nut butter (macadamia, almond, cashews, hazelnut, walnuts…) (nut butter + dates + coconut)  1 cup of unsweetened dried coconut (shredded or flakes)  2 tbsp of coconut oil  dash of salt

How to do it: 1. Combine all the ingredients in a food processor and blend until smooth. 2. Spread the mixture in a lined baking dish and refrigerate a couple of hours, or until firm. 3. Cut into four bars. 4. Wrap individually using a plastic wrap or foil paper. 5. Keep your bars in the refrigerator or freezer extra for later.

Trail mix Mixing nuts, dried fruits and coconut provides you with a satisfying and concentrated source of energy to bring with you as a snack on the road and during your travels. By combining carbohydrates with moderate amounts of protein and plenty of fats, your trail mix is a perfect source of energy. If you are sensitive to carbohydrates, simply eliminate the dried fruits and only use nuts and coconut to make your low-carb trail mix.

What you need:  dried fruits (figs, apples, pineapple, mango, cranberries, raisins, banana…)  nuts (macadamia, almond, cashews, hazelnut, walnuts, pistachios…)  unsweetened dried coconut (shredded or flakes)  optional: simple ingredients to make a tasty and clean trail mix  pieces of dark chocolate (at least 70% cocoa and ideally 85% cocoa and above are easy to find at any grocery store (pictured: unsweetened to keep your sugar intake low) dried apples and coconut flakes found in a drugstore in Munich, Germany)  seasonings to taste (dash of unrefined salt, cinnamon…)

How to do it: 1. Combine all the ingredients together in a bowl, in the desired proportions. 2. Portion into individual plastic bags or container.

Roasted coconut chips Coconut flakes are delicious on their own but roasting them brings out their natural sweetness even more in addition to making them crispier. Another advantage of bringing coconut chips with you when traveling is that they are very light. Prepare many batches at once to have a good supply to bring with you whenever you need an extra source of energy.

What you need:  2-3 cups (500-750 ml) of large unsweetened coconut flakes

How to do it: 1. Heat a non-adhesive skillet under medium to high temperature. 2. Add the unsweetened coconut flakes, forming a relatively thin layer. 3. Stir often, with a wooden spoon, to allow the coconut flakes to turn golden evenly without burning. Adjust the temperature down if your coconut chips tend to burn. Stay close as the coconut flakes roast quickly, within a few minutes. 4. Once the coconut chips have reached the desired color, turn off the heat and transfer the coconut chips to a plate to let cool down. Resist the temptation of tasting them right away if you don’t want to burn yourself!

coconut flakes quickly roast and turn golden Homemade coconut butter when heated at medium temperature Coconut butter is different than coconut oil. While coconut oil is the fat extracted from coconut, coconut butter corresponds to the ground coconut flesh and includes lots of healthy fats as well as some protein, carbohydrates and fiber. Think of it as almond butter, only with coconut instead of almonds. Coconut butter keeps well at room temperature. It can be quite expensive though and not readily available in all countries. Making your own can help you save money and have an easily accessible source of energy wherever you go.

What you need:  2-4 cups (500-1,000 ml) of unsweetened dried coconut  1-4 tbsp (15-60 ml)of coconut oil

How to do it: 1. Put the unsweetened dried coconut in a food processor. 2. Blend for at least 5-10 minutes, scraping down the sides once in awhile. 3. Once you obtain a smooth consistency, add just enough coconut oil to get the right consistency. 4. Continue to blend for another 15-20 minutes until you don’t see any more chunks or liquid. 5. Put in a glass jar and your homemade coconut butter should solidify at room temperature.

Extra tips: * If your homemade coconut butter becomes too hard, put the glass jar in a large bowl and fill it up with boiling water. Let it rest for a few minutes and it should then be easier to mix and use. If not, simply repeat this step once more. * Mix a bit of coconut butter with unsweetened cocoa powder and honey or maple syrup, as tolerated, to get a delicious chocolate spread that you can eat by the spoon for an easy source of energy anywhere you go.

Seasoning mix Making your own seasoning mix, with your favorite herbs and spices, is a good way to keep your meals interesting while away from home without having to buy a whole new set of seasonings. Use it to add flavors to your salad, vegetables or canned fish wherever you go.

What you need:  Unrefined salt  Combination of dried herbs: oregano, basil, thyme, rosemary, chives….  Combination of spices: ground pepper, chili powder, garlic powder, cumin, curcuma, ginger, cinnamon…

How to do it: 1. In a small container or salt shaker, combine all ingredients to create your own seasoning mix. 2. Experiment with it a few times when cooking at home and adjust the amount of each ingredient until you find a combination that you like. 3. Carry your seasoning mix with you wherever you go!

Jonathan’s grain-free sandwich This bread-free sandwich is my husband’s invention and has become a new favorite for him, not only when traveling but at home too whenever he doesn’t feel like cooking. The recipe is more Primal than Paleo because it includes cheese but you can make the recipe without cheese too if you are sensitive to dairy.

What you need:  slices of cheese (any type of cheese, ideally raw cheese made with the milk of grass-fed cows or goat, besides processed cheese)  deli meat slices, such as ham, turkey, roast beef… (make sure it is gluten-free)  butter

How to do it: 1. Use the cheese as the “bread” for your sandwich. Spread two slices with generous amounts of butter. 2. Add slices of deli meat in between and voilà! You have a grain-free sandwich that you can eat wherever you go. Accompany with pickles, cherry tomatoes or cucumber slices. 3. grain-free sandwich made with cheese slices, butter and deli meat served with pickles Extra tips: * If making the grain-free sandwich without cheese, you can simply spread your deli meat with butter and roll it to make tasty rolls. Most deli meat is quite low in fat and adding extra fat in the form of butter or ghee will help make this meal more satiating for longer. If you don’t like the idea of adding butter, make sure you have some coconut butter or coconut chips with your meal to make it more complete.

Avocado and egg salad Delicious breakfast, lunch or snack anytime of the day! The avocado and eggs complement each other to make this meal not only delicious, but also especially satiating because of its combination of healthy fats and protein. You can make this recipe even if you only have access to a microwave (see how to make hard-boil eggs in the microwave here).

What you need:  hard-boiled eggs (at least 3-4 per person)  avocado, peeled (at least ½ to 1 avocado per person)  extra-virgin olive oil (at least 1-2 tbsp per person) avocado and egg salad  lemon juice (to taste)  unrefined salt (to taste)

How to do it: 1. Cut the hard-boiled eggs and avocado into small or large pieces, as desired. 2. Put in a bowl and drizzle with generous amounts of extra-virgin olive oil and lemon juice.

Microwave Cooking Using the microwave may not be the ideal form of cooking, but don’t be afraid of using it if it allows you to better stick to your grain-free, soy-free and processed food-free diet while on the road.

Basic microwave meal Each microwave is a bit different and you will need to adjust the time required to cook your meal. Keep an eye on your meal while it is cooking to make sure it is thoroughly cooked, but not overcooked. You can create an infinite number of meals simply by using different combinations of animal protein, vegetables, fats and seasonings.

What you need:  animal protein (chicken, meat, fish…)  vegetables and/or tubers (broccoli, onion, bell pepper, tomatoes, zucchini, sweet potatoes…)  traditional fats (coconut oil, ghee, butter, duck fat, olive oil…)  seasonings (unrefined salt, pepper, herbs, spices…)

How to do it: 1. Put all ingredients (only enough for one meal if you don’t have a fridge to store leftovers) in a microwaveable dish. 2. Cook in the microwave, checking and stirring every few minutes, until thoroughly cooked. Add a bit of water if necessary (or generous amounts of coconut milk if you prefer) to keep your meal moist.

Frittata or scrambled eggs Eggs are a cheap and nutritious source of protein, healthy fats and fat- soluble nutrients, especially if you can find the free-range or pastured kind. Combine it with vegetables and you can have a complete meal ready within 5 minutes!

What you need:  eggs  vegetables (broccoli, onion, bell pepper, tomatoes, zucchini, mushrooms, spinach…)  traditional fats (coconut oil, ghee, butter, duck fat, olive oil…)  seasonings (unrefined salt, pepper, herbs, spices…) spinach, tomato and mushroom  optional: deli meat, cheese, bacon, sausages, avocado… scrambled eggs cooked in butter

How to do it: 1. Put all ingredients (only enough for one meal if you don’t have a fridge to store leftovers) in a microwaveable dish. 2. Cook in the microwave, checking every few minutes, until thoroughly cooked. Add a bit of water or coconut milk if desired to keep your frittata moist. To make scrambled eggs, simply stir the egg mixture every few minutes while it is cooking.

Baked sweet potato If you tolerate carbs well, sweet potatoes are a great and delicious food to include in your diet while away from home. Combine it with coconut oil, butter, coconut butter and/or cinnamon to transform it into a healthy treat.

What you need:  sweet potato

How to do it: 1. Wash your sweet potato. If you keep the skin on, pierce it with a fork (to prevent it from exploding in the microwave). 2. Cook in the microwave. Check it every few minutes. It will be ready whenever it is easy to pierce with your fork. 3. Once ready, remove your sweet potato from the microwave and let cool down a little (it will be very hot). 4. If you kept the skin on, you can now take it out (most of the antinutrients are found in the skin). 5. Enjoy your baked sweet potato with coconut oil, butter, coconut butter, coconut milk and/or cinnamon as desired!

Apple and coconut milk pudding This recipe works well for a snack, a quick meal or breakfast.

What you need:  apple, cored and cubed (you can keep the skin on if you want)  coconut milk (avoid brands with guar gums or other thickeners if you have a sensitive digestive system)

How to do it: 1. Put the apple and coconut milk in a microwaveable dish. 2. Cook a few minutes, stirring occasionally, until the apple pieces are easy to pierce with a fork. 3. Let cool down a few minutes. Add nuts, nut butter, unsweetened dried coconut and/or cinnamon if you like and enjoy!

Extra tips: * If you don’t want to use canned coconut milk because you’re trying to avoid BPAs, try finding coconut milk packaged in a tetra-pack. If it isn’t available, bring your own coconut butter: mix equal amounts of water and coconut butter to reconstitute BPA-free and guar gum-free coconut milk wherever you are! * Replace the apple with a pear, peach, mango or berries!

Grain-free porridge This recipe is also perfect for breakfast or anytime you want a quick meal or snack. Vary the carb and seasonings until you find your favorite combination.

What you need:  puréed baby fruit, mashed banana or mashed sweet potatoes, apple or pear (baked in the microwave beforehand)  eggs  optional: coconut butter, coconut milk, unsweetened dried coconut, nut butter, nuts, dried fruits, cinnamon…

How to do it: 1. Beat the eggs in a microwaveable dish. 2. Add your mashed carb (baby purée, banana, sweet potato or baked apple or pear) and mix. 3. Cook in the microwave, stirring occasionally, until your porridge is cooked. 4. Add optional ingredients if desired to add more satiating healthy fats to your meal or snack.

Hard-boiled eggs in the microwave Hard-boiled eggs make a perfect snack combining satiating protein and nutrient-dense fat. Did you know you could make hard-boiled eggs in a microwave? It requires a bit more time than doing it on the stovetop, but it is super easy to do. Just be careful to use lower temperatures, as indicated in the instructions, to prevent a potentially dangerous egg explosion (not only in the microwave, but even after you take it out of the microwave as the temperature continues to build up inside the shell).

What you need: hard-boiled eggs can  eggs! be made in the microwave!

How to do it: 1. Put water in a pyrex container and microwave a few minutes until it reaches the boiling point. 2. Add the whole eggs. Make sure they are covered with water and put a lid, plate or something on top (to protect your microwave from a mess as well as yourself from the very hot eggs and dangerous shells) just in case one of the eggs would explode. 3. Cook your eggs at low to medium intensity for 8 minutes. 4. Let stand the eggs in the hot water for an additional 8-10 minutes to complete the cooking process. 5. Put your eggs in cold water to cool them down. Enjoy right away and store leftovers in the fridge!

RESOURCES

Click on the links below to find great snacks, Paleo foods and other useful items when hitting the road.

Food — Paleo Kits (grass-fed jerky with or without nuts and dried fruits) — Primal Pacs (grass-fed jerky with dried fruits and raw nuts) — Nick’s Sticks (grass-fed jerky) — Tanka bites and Tanka bars (grass-fed bison + dried cranberries snack) — US Wellness Meats (grass-fed jerky and pemmican) — Larabars (nut and fruit bars) — Tropical Traditions (for all things coconut) — Coconut butter (also called coconut cream concentrate tanka bites (mostly protein with some carbs) and pouches of coconut butter (mostly fat) and coconut manna) = complete meal! — Coconut aminos (great soy-free and gluten-free sauce substitute for soy sauce)

Other — Florastor® (S. Boulardii probiotics supplement) — Lush (slightly more natural soap, shampoo and conditioner: the solid leak-free and easy-to-carry versions are perfect for traveling and they don’t contain as many chemicals as regular body care products)

Down under section — Paleo Snacks (Paleo-friendly snacks) — Paleo jerky (Australian grass-fed jerky) — Santos Trading (organic nuts, dried fruits, coconut oil and more…) — SB Floractiv® (S. Boulardii probiotics supplement)

Just for the ladies If you don’t want to pack panty liners, sanitary pads and tampons in your suitcase or backpack, try the Diva Cup (learn more about it here). Not only will it save you lots of luggage space, it’s also better for the environment, more hygienic and prevent you from being exposed to potentially harmful chemicals and scents. Make sure you use it at home first to get used to it before using it on the road.

The diva cup is all you need for the whole duration of your period! (in the purple bag with a €5 bill to show actual size)

REFERENCES

Ancestral Nutrition and Chronic Diseases of Civilizations * Lindeberg S. Paleolithic Diets as a Model for Prevention and Treatment of Western Disease. American Journal of Human Biology. 2012;24:110- 115. * Lindeberg S. Food and Western Disease: Health and nutrition from an evolutionary perspective. 2009. st * Cordain L, et al. Origins and evolution of the Western diet: health implications for the 21 century.Am J Clin Nutr. 2005;81:341-54. * Sepreadbury I. Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity. Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy. * Cordain L. Ceral Grains: Humanity’s Double-Edged Sword. World Rev Nutr Diet. 1999;84:19-73. * Carrera-Bastos P, et al. The western diet and lifestyle and diseases of civilization. Research Reports in Clinical Cardiology. 2011; 2:15-35. * Cordain L, et al. The paradoxical nature of hunter-gatherer diets: meat-based, yet non-atherogenic. European Journal of Clinical Nutrition. 2002;56(Suppl 1):S42-S52. * Frassetto LA, et al. Metabolic and physiologic improvements from consuming a Paleolithic, hunter-gatherer type diet. European Journal of Clinical Nutrition. 2009;1-9. doi:10.1038/ejcn.2009.4. * Lindeberg S, et al. A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia. 2007;50:1795-1807.

FODMAPs * Shepherd SJ, et al. Dietary Triggers of Abdominal Symptoms in Patients with Irritable Bowel Syndrome: Randomized Placebo-Controlled Evidence. Clinical Gastroenterology and Hepatology. 2008. 6: 765-771. * Shepherd SJ and Gibson PR. Fructose Malabsorption and Symptoms of Irritable Bowel Syndrome: Guidelines for Effective Dietary Management. Journal of the American Dietetic Association. 2006. 106: 1631-1639. * Ong DK et al. Manipulation of dietary short chain carbohydrates alters the pattern of gas production and genesis of symptoms in irritable bowel syndrome. Journal of Gastroenterology and Hepatology. 2010. 25(8): 1366-1373. * Biesiekierski JR, et al. Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo- controlled trial. American Journal of Gastroenterology. 2011. 106(3): 508-514. * Barret JS and Gibson PR. Fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) and nonallergic foof intolerance: FODMAPs or food chemicals? Therapeutic Advances in Gastroenterology. 2012. 5(4): 261-268. * Ledochowski M, et al. Fructose- and Sorbitol-Reduced Diet Improves Mood and Gastrointestinal Disturbances in Fructose Malabsorbers. Scand J Gastroenterol. 2000; 10: 1048-1052. * Ledochowski M, et al. Fructose Malabsorption is Associated with Early Signs of Mental Depression. Eur J Med Res. 1998; 3: 295-298. * Ledochowski M, et al. Fructose Malabsorption is Associated with Decreased Plasma Tryptophan. Scand J Gastroenterol. 2001; 4: 367-371. * Shepherd SJ and Gibson PR. Fructose Malabsorption and Symptoms of Irritable Bowel Syndrome: Guidelines for Effective Dietary Management. Journal of the American Dietetic Association. 2006. 106: 1631-1639. * IBD: Gearry RB, et al. Reduction of dietary poorly absorbed short-chain carbohydrates (FODMAPs) improves abdominal symptoms in patients with inflammatory bowel disease – a pilot study. Journal of Crohn’s and Colitis. 2009. 3: 8-14. * Eastern Health Clinical School - Monash University. The Low FODMAP Diet - Reducing Poorly Absorbed Sugars to Control Gastrointestinal Symptoms. 2010.

Nightshades * Childers NF and Margoles MS. An Apparent Relation of Nightshades (Solanaceae) to Arthritis. Journal of Neurological and Orthopedic Medical Surgery. 1993. 12: 227-231. * The Hayden Institute. Inflammatory Foods: Nightshades. Web July 2012. * Smit G. Nightshades. The Weston A. Price Foundation.2010.Web July 2012.

Grains * Sapone A, et al. Divergence of Gut Permeability and Mucosal immune Gene Expression in Two Gluten-Associated Conditions: eliac Disease and Gluten Sensitivity. BMC Medicine. 2011; 9: 23. * Wangen W. Healthier Without Wheat – A New Understanding of Wheat Allergies, Celiac Disease, and Non-Celiac Gluten Intolerance. 2009. * Davis W. Wheat Belly: Lose the Wheat, Lose the Weight, and Find your Path Back to Health. 2011. * Sapone A, et al. Divergence of gut permeability and mucosal immune gene expression in two gluten-associated conditions: celiac disease and gluten sensitivity. BMC Medicine. 2011. 9:23. * Sapone A, et al. Spectrum of gluten-related disorders: consensus on new nomenclature and classification. BMC Medicine. 2012. 10: 13. * Ventura A, et al. Duration of exposure to gluten and risk for autoimmune disorders in patients with celiac disease. Gastroenterology. 1999. 117(2): 297-303. * Biesiekierski JR, et al. Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo- controlled trial. The American Journal of Gastroenterology. 2011. 106: 508-514. * Carroccio A, et al. Non-celiac wheat sensitivity diagnosed by double-blind placebo-controlled challenge: exploring a new clinical entity. Am J Gastroenterol. 2012. Published ahead of print.

* Drago S, et al. Gliadin, zonulin and gut permeability: effects on celiac and non-celiac intestinal mucosa and intestinal cell lines. Scandinavian Journal of Gastroenterology. 2006. 41(4): 408-419. * O’Bryan T. Gluten Sensitivity and Celiac Disease. DrLoRadio’s podcast. Web July 2012. < http://www.blogtalkradio.com/drloradio/2011/04/21/gluten-sensitivity-and-celiac-disease-with-dr-thomas-obryan > * O’Bryan T. Autoimmune Disease. DrLoRadio’s podcast. Web July 2012.

Refined oils st * Cordain L, et al. Origins and Evolution of the Western Diet: Health Implications for the 21 Century. Am J Clin Nutr. 2005; 81:341-54. * Enig ME. Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol. 2000. * Simopoulos AP. The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids. Biomedicine & Pharmacotherapy. 2002; 56(8): 365-79. * Carrera-Bastos P, et al. The Western Diet and Lifestyle and Diseases of Civilization. Research Reports in Clinical Cardiology. 2011; 2: 15-35.

Sugars * Dickinson S, et al. High-glycemic index carbohydrate increases nuclear factor-B activation in mononuclear cells of young, lean healthy subjects. American Journal of Clinical Nutrition. 2008. 87: 1188-1193. * Sørensen LB, et al. Effect of sucrose on inflammatory markers in overweight humans. American Journal of Clinical Nutrition. 2005. 82: 421-427. * Sanchez A, et al. Roles of Sugars in Human Neutrophilic Phagocytosis. Am J Clin Nutr. 1993; 26: 1180-1184. * Lenoir M, Serre F, Cantin L and Ahmed SH. Intense Sweetness Surpasses Cocaine Reward. PLoS ONE. 2007. 2(8): e698.

Post-infectious IBS * Ghoshal UC and Ranjan P. Post-infectious irritable bowel syndrome: The past, the present and the future. Journal of Gastroenterology and Hepatology. 2011. 26 (Suppl. 3): 94-101. * Dupond AW. Postinfectious Irritable bowel Syndrome. Clinical Infectious Diseases. 2008. 46: 594-599.

Traveler’s diarrhea * Zanello G, et al. Saccharomyces boulardii effects on gastrointestinal diseases. Curr Issues Mol Biol. 2009. 111): 47-58. * McFarland LV. Meta-analysis of probiotics for the prevention of traveler’s diarrhea. Travel Medicine and Infectious Disease. 2007. 5: 97-105.

Gluten-free & Restaurants * National Foundation for Celiac Awareness (NFCA). National Foundation for Celiac Awareness Puts Restaurant Industry to the Test. May 2012. Web August 2012.

Fasting * Varady KA. Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? Obes Rev. 2001;12(7):e593.601. * Nematy M, et al. Effects of Ramadan fasting on cardiovascular risk factors: a prospective observational study. Nutr J. 2012;11(1):69. * Varady KA, et al. Short-term modified alternate-day fasting: a novel dietary stategy for weight loss and cardioprotection in obese adults. The American Journal of Clinical Nutrition. 2009;90(5):1138-1143. * Harvie MN, et al. The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. International Journal of Obesity. 2011;35:714-727. * Bouhlel E, et al. Ramadan fastings effect on plasma leptin, adiponectin concentrations and body composition in trained young men. Int J Sport Nutr Exerc Metab. 2008;18(6):617-627.

Earthing * Sokal K and Sokal P. Earthing the human body influences physiologic processes. J Altern Complement Med. 2011. 17(4): 301-308. * Ghaly M and Teplitz D. The Biologic Effects of Grounding the Human Body During Sleep as Measured by Cortisol Levels and Subjective Reporting of Sleep, Pain, and Stress. The Journal of Alternative and Complementary Medicine. 2004. 10(5): 767-776. * Clinton O, Sinatra ST and Zucker M. Earthing: The Most Important Health Discovery Ever? 2010.

Sleep * Wiley TS. Lights Out: Sleep, Sugar, and Survival. 2001. * Cajochen C, Chellappa S and Schmidt C. What Keeps Us Awake? – the Role of Clocks and Hourglasses, Light, and Melatonin. International Review of Neurobiology.2010. 93: 57-90.

APPENDIX

In the next pages, you’ll find easy-to-print versions of some of the useful tables and lists presented earlier in this book. Click on one of the link below to go directly to the right page:

* Your options when eating out & traveling

* Paleo books and cookbooks

* Watch list when eating out (2 pages: ingredients and food indicating the presence of gluten, dairy, soy, FODMAPs, nightshades and other potentially problematic ingredients)

* Make your meals Paleo at any restaurant

* Potluck ideas

* Paleo-friendly snack and dessert ideas

* Eating Paleo in a hotel room (meal ideas and kitchen equipment)

* Eating Paleo when traveling (2 pages: grocery list, kitchen equipment and easy meal/snack ideas)

* Useful translations

KNOW YOUR OPTIONS

Eating with family and friends:

1. Invite people at your place and prepare a Paleo-friendly meal

2. Propose to have a potluck

3. Make minor tweaks to the menu

4. Bring a dish that will be safe for you to eat

5. Bring your own meal

Eating out at a restaurant:

1. Find a restaurant with a Paleo-friendly or gluten-free restaurant or menu

2. Ask for substitutions to the regular menu 3. Bring your own meal 4. Eat before going

Traveling:

1. Go to the restaurant 2. Cook your own meals 3. Prepare a picnic

PALEO BOOKS AND COOKBOOKS

Good reads:  the Paleo diet:  The Paleo Solution by Robb Wolf (2011)  It Starts With Food by Melissa Hartwig and Dallas Hartwig (2012)  Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle by Diane Sanfilippo, Bill Staley and Robb Wolf (2012)  Digestive Health with REAL Food (2013) and its companion cookbook (2014) by Aglaée Jacob

 the Primal diet:  The Primal Blueprint by Mark Sisson (2012)

Paleo-friendly cookbooks:

INGREDIENTS AND FOODS TO WATCH FOR WHEN EATING OUT (1)

Problematic ingredients Always contain… May contain…

 Béchamel

 Breadcrumbs  Sausages and deli meat

 Roux  Meatloaves, burgers and meatballs (as breadcrumbs or fillers)  Stuffing  Quiche (not only in the crust, but sometimes as a filler too)  Imitation crab (surimi)  Hollandaise sauce (not the real one, only imitations)  Tempura  Soups, bouillon cubes, marinades, sauces and gravies  Soy sauce  Tamari sauce  Breading (fish fingers, chicken nuggets, crispy chicken…)  French fries and potato chips (from the seasonings , coating or cross-contamination)  Couscous, bulgur (tabouleh) and seitan  Nachos  Pasta, orzo, pretzels, couscous and croutons  Brown rice syrup (sometimes made with barley)  Pastries and baked goods (scone, cakes, pies, cookies…)  Smoothies (if wheat bran is added for example)

Gluten  Breakfast cereals, crackers, bread and wheat bran  Seasonings, flavorings and spice blends  Wontons, dumplings, egg rolls, spring rolls (can be used in almost anything!)  Beer

 Cream-based soups  Soups

 Pudding, custard, ice cream, nougat and other desserts  Omelet, frittata, quiche and scrambled eggs  Milk (regular, evaporated, condensed, malted, powdered…)  Salad dressings  Half & half and cream  Sauces  Yogurt, kefir, buttermilk, sour cream and cheese  Flavorings  Paneer (Indian fresh cheese)  Deli meat  Whey (whey powder, whey protein concentrate, whey protein hydrolysate,  Sausages solids): Dairy in smoothies for example  Margarine  Butter (contain only minimal traces of casein and lactose)  Chocolate

 Tofu and soy milk  Burgers (as a filler)

 Soy sauce, tamari sauce and teriyaki sauce  Marinades, mayonnaise and salad dressings (soybean oil)  Miso and tempeh  Seasonings, flavorings, spice blends and bouillon cubes  Soy grits and hydrolysed soy protein  Hydrolyzed plant protein (HPP)  Textured vegetable protein (TVP is found in many vegetarian foods)  Thickeners (gum arabic and guar gum)  Mono- and di-glycerides  Vegetable broth, vegetable gum or vegetable starch Soy  MSG (monosodium glutamate)  Vegetable shortening or vegetable oil  Soybean oil  Chocolate (as soy lecithin)

 Pad Thai (peanut)  Vegetable broth  Hummus (chickpeas)  Vegetable emulsifier  Falafel (chickpeas)  Vegetable glycerin  Chili (beans)  Vegetable gelatin  Minestrone (lentils)  Vegetable stabilizer  Any food containing guar gum or gum Arabic as a thickener  Albumin (from peas)  Tamarind  Lecithin  Carob, carob bean gum, locust bean gum

Legumes  Vegetable gum  Most vegetarian dishes…

 Sauces and salad dressing  All egg-based dishes…  Artificial flavoring (eggs benedict, frittata, omelet, fried eggs, poached eggs, scrambled eggs…)  Hollandaise sauce  Lecithin  Natural flavoring  Mayonnaise and aioli (garlic mayonnaise)  Baked goods, pasta and any type of dough…  Nougat  Eggnog  Beer and wine

Eggs   Meringue Cappuccino drinks  Soups

INGREDIENTS AND FOODS TO WATCH FOR WHEN EATING OUT (2)

Problematic

ingredients Always contain… May contain…

 Tomato, tomatillos and sun-dried tomatoes  Tomato sauce, ketchup and salsa  Seasonings, flavorings and spice blends (not always clearly labeled; often hide paprika or peppers)  Eggplant  Sauces and marinades  Potato (but not sweet potatoes): baked, mashed, fries or chips  Curry (often contains pepper)  Peppers: bell peppers, parika, jalapeño, chili, chipotle,  Starch (often from white potato) cayenne and all other kinds (except black pepper)  Mexican, Indian and Italian foods  (Tabasco sauces and others) Hot sauces as well as many other cuisines

 Goji berries and ground cherries Nightshades

 Onion (all kinds except for the green part of spring onions) and garlic as well as onion and garlic powder  Other FODMAPs easier to see: beans, lentils, soy milk made from whole soy beans, fructose, HFCS, honey, agave,  Seasonings and spice blends (not always clearly labeled) wheat, barley, rye, broccoli, cabbage, apple, pears,  Bouillon cubes avocado, cherries, sugar-alcohols (sorbitol, mannitol, isomalt…),  Broth and stocks stone fruits like apricots, nectarines, peaches and plums,  Sauces, stews, curries and soups (most FODMAPS are water- blackberries, cauliflower, mushrooms, watermelon, figs, soluble and will stay in your meal even if you remove the onion and garlic fruit bars, custard apples, tamarillo, longon, lychee, you see) cashews, pistachios, asparagus, beetroot, Brussels sprouts, green peas, fennel, corn, rambutan, pomegranate, chicory FODMAPs root, inulin…

 Sweets, desserts and sugary beverages  Agave syrup, HFCS, dextrose, fructose, sucrose, honey,  Sauces maple syrup, molasses, dehydrated cane sugar, beet sugar,  Marinades Sugars concentrated fruit juice…  Desserts & Sweeteners  Artificial sugars  Processed meat (sausages, bacon and deli meat) (Splenda, sucralose, acesulfame-potassium, aspartame, sugar-alcohols…)  .  .  .  .  .  . Others  .  . (add you own  .  . other dietary  .  . restrictions)  .  .  .  . * This list is quite comprehensive but not exhaustive. **Always double check the ingredients present in the meal you want to order (and ask about preparation methods to avoid cross-contamination problems) if you have multiple food sensitivities.

Gluten-free Gluten grains Grains Pseudo-grains  Corn, polenta, cornflour  Quinoa  Wheat (and its relatives triticale, spelt, kamut)  Rice (regular and wild)  Amaranth  Barley  Sorghum  Teff  Rye  Millet  Chia (regular)  Oats  Oats (labeled gluten-free)  Buckwheat

MAKE YOUR MEALS PALEO AT ANY RESTAURANT

Special tips to make your meal Paleo-friendly when eating out…  Combine a plain protein, without sauces or marinades, along with vegetables, salad Steakhouse and other Paleo-friendly side dishes (caramelized onions, roasted garlic, baked potato, sweet potato fries)  Add extra fats (butter, ghee, olive oil, avocado or mayonnaise)  Look for the grill section and follow the same tips found in the steakhouse section French  Take advantage of this opportunity to experiment with nutrient-dense nasty bits (liver, tongue, sweetbreads and bone marrow) Brazilian  Order plenty of meat on the grill (make sure the marinade, sauces and seasonings are free of gluten, soy and other problematic ingredients)  Accompany your meal with vegetables, salads or tubers (as tolerated) (churrascaria)  Try anticuchos (beef heart kebabs; make sure the marinade, sauces and seasonings are free of gluten, soy and other problematic ingredients before ordering) or Peruvian ceviche (raw fish which is cooked by marinating in lemon juice)  Accompany with corn or potatoes (if tolerated) or any available vegetables and salads  If you tolerate corn, have corn-based tortilla, taco or nachos along with tolerated ingredients  Skip the cheese and sour cream if you don’t tolerate dairy  If you don’t tolerate corn, ask to have only the filling (meat, vegetable and seasonings) Mexican served along with plenty of extra avocado slices or guacamole or order a chili (don’t eat the beans)  Try lengua (tongue) with vegetables, Mexican seasonings, salsa and a lot of guacamole!  Avoid Mexican food if you are sensitive to nightshades (tomatoes, peppers…) or FODMAPs (onion, garlic…)  Italian restaurants often offer a grill section: look for steak, chicken or fish and ask to have it plain (without sauces or marinades, unless the ingredients are safe for you) and have it served with vegetables or a salad Italian  Ask for extra butter or extra-virgin olive oil to drizzle over your meal  Ask for balsamic vinegar, black pepper and herbs to season your steak (but a good-quality steak doesn’t really need too much)  Try kebabs (make sure the marinade is free of gluten, soy, sugar or other problematic ingredients) and have them served without the sauce (unless made with safe ingredients) Greek  Ask for extra-virgin olive oil or butter to get enough fat or bring your own mayonnaise to dip your meat and veggies  Replace the rice with extra vegetables or a salad  You can have the Greek potatoes or rice (make sure their seasonings are free of gluten) if you handle carbs well  Some chefs can make rice-free sushis for you (especially in more upscale Japanese restaurants)  Otherwise, stick to sashimis (raw pieces of fresh fish) Japanese  Ask for extra slices of avocado to get enough fat (or bring your own)  Avoid surimi (imitation crab), soy sauce and tempura (all contain gluten)  Bring your own coconut aminos (see resource section) or gluten-free tamari sauce (if you tolerate a bit of soy)  Korean and Mongolian BBQs are great because they give you the flexibility of selecting your own ingredients Asian  With any other Asian restaurants, always ask what ingredients are used in sauce and seasonings (Vietnamese,  Order more vegetables instead of the rice (unlike wheat, rice is free of gluten and shouldn’t contaminate your meals even if it touches your food) Thai, Korean…)  Ask for extra coconut milk (free of guar gum if you are sensitive to it) or bring your own coconut oil or almond butter for extra fat  Many Indian dishes contain FODMAPs (onions, garlic, dhals), nightshades (curry) and dairy (yogurt or milk)… always ask!  Avoid naan bread, chapatti and rot (all are made with wheat/gluten)  Try lamb or other grilled meat or go for tandoori chicken, chicken korma or butter chicken (if you tolerate dairy) Indian  Try saag (spinach mixture that you can use as a sauce for your meat; make sure it doesn’t contain paneer = dairy)  Ask for ghee or coconut oil to cook your food and coconut milk instead of milk or yogurt to make your curries dairy-free  Order a plate of cauliflower to replace rice and soak up the heat if eating something spicy  Eat your tagine of lamb, chicken or seafood and ask for no couscous (or just don’t eat it) Moroccan  Avoid eating Moroccan food if it has been in direct contact with couscous if you have celiac disease or gluten sensitivity (because of gluten cross-contamination)  Order non-breaded fish or seafood accompanied with vegetables or a salad Seafood (ask to have it plain if the sauces and seasonings contain gluten or other problematic ingredients)  Add extra fats (butter, ghee, olive oil, avocado or mayonnaise)  Ask for your burger without the bun (use lettuce leaves to wrap it or simply eat it with a fork)  Get a rotisserie chicken without the sauce (make sure the seasonings are free of gluten, soy and other problematic ingredients first) Fast food  Accompany your meal with a salad (skip the salad dressings, especially if it is low-fat and full of processed ingredients; use your own extra-virgin olive oil and/or balsamic vinegar instead)  Add mayonnaise, bacon or avocado slices to get enough fat and energy at your meal  Ask for eggs Benedict without the English muffins (ham, bacon, spinach, mushrooms avocado and cheese, as tolerated, are good toppings; make sure that the Hollandaise sauce is free of gluten or flour) Breakfast  Ask for any combinations of eggs, sausages, ham, bacon and vegetables, as tolerated (make sure that the processed meat is free of gluten)  Get a steak and egg along with vegetables (skip the eggs if you don’t tolerate them)  You can often ask for items that are not on the breakfast menu, such as chicken salads, salmon salads or other grilled meat * in case of doubt, always ask for the ingredients and mention what ingredients you’re sensitive to when ordering.

POTLUCK IDEAS

 Bacon- wrapped anything (sweet potatoes, butternut squash, asparagus, dates, figs…)  Sausages (gluten-free with safe ingredients only; wrapped in bacon if you like!)  Quality deli meat (prosciutto, jamón serrano…)  Salads with a variety of vegetables (cooked or raw) and a homemade salad dressings (made with equal amounts of balsamic vinegar & olive oil for example)  Olives and pickles  Stir-fry (use grated cauliflower to make grain-free “cauli-rice” and stir-fry with any combination of fats, vegetables, animal protein and seasonings)  Eggplant lasagna (layer grilled eggplant slices with ground meat, tomato sauce and seasonings; add cheese if desired)  Grain-free spaghetti (mix spaghetti squash with spaghetti sauce for a grain-free spaghetti)  Roasted Brussels sprout candies (roast whole Brussels sprouts in the oven with coconut oil or butter at low temperature until tender and caramelized; serve on a toothpick to resemble a lollipop!)  Raw vegetables with a dip of guacamole (mashed avocado with lime juice) or babaganoush (eggplant dip)  Meat “cupcakes” (use a meatloaf recipe for the “cupcakes’ and “ice” your cupcakes with carrot, cauliflower, sweet potato or avocado purée)  Cherry tomato and pesto skewers (alternate cherry tomatoes and basil leaves on a skewer and drizzle with pesto)  Sashimi (bring coconut aminos or gluten-free tamari sauce and accompany with avocado slices)  Avocado slices wrapped in smoked salmon slices  Mini-frittatas (mix eggs with vegetables, sausages, bacon and cheese as desired and bake the mini-frittata in a muffin pan)  Deviled eggs (ideally made with homemade mayonnaise or guacamole)  Coconut-crusted shrimp or chicken kebabs (put prepared shrimps or chicken cubes on a skewer, dip in beaten eggs and sprinkle with unsweetened dried coconut before grilling in coconut oil, serve with coconut milk)  Grilled vegetables kebabs (use bell pepper, onions, zucchini, broccoli, eggplant, cherry tomatoes…)  Mashed cauliflower (use cooked cauliflower to make a low-carb and delicious mashed potato substitute; don’t skimp on the butter, ghee or coconut oil to make it creamy and scrumptious)  Liver pâté on eggplant crackers  Soup (bring a big pot of soup)  Stew (bring a bit pot of stew prepared with your favorite combination of meat, vegetables and seasonings)  Mini pizza (use Portobello mushroom caps or grilled eggplant slices to make mini individual pizzas topped with pesto, tomato sauce, vegetables, meat and cheese, as tolerated)  Chicken nuggets (dip pieces of chicken in beaten eggs and then in either almond meal or coconut flour and bake in the oven or fry in coconut oil)  Fruit kebabs (put banana, apples, berries, melons and kiwifruits on a skewer; sprinkle with dried coconut if desired)  Chocolate-dipped bacon (dip cooked slices of bacon into melted chocolate and let the chocolate-covered bacon set on a lined baking sheet in the fridge before serving)  Chocolate-dipped strawberries (dip whole strawberries into melted chocolate and let set on a lined baking sheet in the fridge before serving)  Chocolate mousse (mash avocado with unsweetened cocoa powder and a little bit of your favorite sweetener until you get a smooth consistency; add coconut milk or coconut flakes if desired)  Roasted coconut chips (roast unsweetened coconut flakes in a skillet or in the oven until crunchy and golden)  Dark chocolate squares spread with almond butter  Nuts (raw or roasted macadamia nuts, almonds or hazelnut; plain or sprinkled with seasonings)  Baked apple or pear (bake cored apples/pears stuffed with coconut butter, nut butter or chocolate until cooked)  Or use any of the above-mentioned Paleo cookbooks to find more inspiration!

PALEO-FRIENDLY SNACKS AND DESSERTS

Quick and easy Paleo snack ideas:

* Jerky or pemmican * Hard-boiled eggs (with a bit of mustard, gluten-free tamari sauce or homemade mayonnaise) * Canned fish (salmon, albacore tuna, sardines… ideally packed in olive or water) * Liver pâté spread on cucumber slices or eggplant crackers * Larabar or homemade fruit and nut bar * Cheese or plain yogurt, with fruits if you like (if dairy is tolerated of course) * Nuts (macadamia, almonds, pistachios, hazelnuts, Brazil nuts…) * A piece of fruit (plain or spread with nut butter) * Trail mix (mixture of nuts and dried fruits; add unsweetened coconut flakes and chunks of dark chocolate if desired) * Berries mixed coconut milk * Slices of avocado wrapped in smoked salmon * Avocado and tomato slices drizzled with balsamic vinegar and extra-virgin olive oil * Avocado-coconut pudding (mashed avocado mixed with coconut butter and/or unsweetened dried coconut) * A few pieces of dark chocolate (ideally with at least 70% cocoa; plain or spread with nut butter or coconut butter) * Coconut chips (unsweetened coconut flakes, plain or roasted) * Paleo baked goods (muffins or cookies made with coconut flour or almond meal for example, see Paleo cookbooks

Grain-free desserts Dessert ideas Basic ingredients* Coconut macaroons Coconut, egg whites and sugar… Meringue cookies Egg whites, sugar, flavorings… French macarons Almond meal, sugar, eggs, dairy (milk and butter), colorings, flavorings… Crème brûlée Cream (some lactose and casein), eggs, sugar… Flourless cake Sugar, eggs and possibly cacao, almond meal or coconut flour… Dairy (some lactose and casein), sugar, eggs, flavorings (avoid ice cream with cookie dough or other flavorings Ice cream that could contain gluten, grains, soy or other problematic ingredients)… Sorbet (sherbet) Sugar, fruits (some fruits contain FODMAPs)… Chocolate fondue Chocolate, cream (some lactose and casein), sugar, fruits (some fruits contain FODMAPs)… Chocolate-covered fruits Fruit salad or fresh fruits Fruits (some fruits contain FODMAPs)… Fruits with whipped cream Dairy (some lactose and casein), sugar, fruits (may contain FODMAPs)… [make sure it’s real whipped cream and not an artificial version] Dark chocolate Chocolate, sugar, sometimes soy lecithin… Pralines Chocolate, sugar, dairy (milk, cream, butter…), nuts, flavorings in the filling… Chocolate terrine Chocolate, cream (some lactose and casein), sugar, eggs, sometimes alcohol… Hot cocoa Cream (some lactose and casein), chocolate, sugar, flavorings… Specialty coffee Cream or milk (some lactose and casein) or coconut milk, coffee (and sometimes sugar, alcohol, chocolate or other flavorings…) Sweet wine or port wine Sugar, alcohol… Eggs, sugar, milk, some have chocolate, lemon or other flavorings… Soufflé (flourless only) (be careful because not all are flourless, many contain WHEAT FLOUR/GLUTEN!) Dairy (cream cheese), sugar, eggs, flavorings… Gluten-free desserts (avoid if you have celiac disease or are sensitive to gluten because of the risk of cross-contamination) Quinoa, corn, rice or potato flour, sugar, thickeners, flavorings, nuts, fruits, Paleo-friendly baked goods dairy (some lactose and casein), soy, chocolate (some of these ingredients contain FODMAPs)… * The ingredient list can vary depending on the recipe used. In case of doubt and if you don’t want to take any chances, ask!

EATING PALEO IN YOUR HOTEL ROOM

Hotel room meal ideas

Picnic-style meal ideas Microwave meal ideas — Smoked salmon (or sashimi) + avocado — Any combination of animal protein (chicken, meat, fish…) — Canned tuna + spinach + olive oil + lemon juice + vegetables/tubers (as tolerated) + traditional fats (coconut — Canned salmon + avocado oil, ghee, butter, duck fat, olive oil…) + seasonings (salt, pepper, herbs, — Canned sardines + cucumber slices + olives spices…) [put all ingredients in a microwaveable dish and cook] — Prosciutto slices + cherry tomatoes + pickles — Frittata [beat eggs in a microwaveable bowl and add vegetables, seasonings and cook; add cheese, smoked salmon or cooked sausage or — Deli meat (gluten-free) rolls + butter + carrots bacon if desired] — Fresh fruits + nut butter + coconut milk — Scrambled eggs [beat eggs in a microwaveable bowl and cook, stirring — Mashed avocado + mashed banana + occasionally; accompany with vegetables microwaved with coconut oil or unsweetened dried coconut or nuts ghee and/or accompany with olive oil or avocado slices] — Jerky + nuts + dried fruits — Apple and coconut milk pudding [mix apple cubes and coconut milk in a microwaveable bowl and cook a few minutes until cooked; add — Rotisserie chicken + ready-to-eat salad + olive cinnamon, nut butter, nuts or unsweetened dried coconut; (only if you oil + balsamic vinegar + avocado tolerate carbs well)] — Liver pâté + cucumber slices — Grain-free porridge [mix puréed baby fruit or sweet potatoes (or — bake your own sweet potato, pear or apple in the microwave first before You can also buy small amounts of cheese or mashing it) with beaten eggs, nut butter, coconut butter and/or yogurt (just enough to eat at once, only if you tolerate unsweetened dried coconut and cook in the microwave, stirring occasionally, dairy) until the eggs are thoroughly cooked (only if you tolerate carbs well)]

Kitchen to-go (hotel edition)

Food preparation equipment to bring on the road — Plastic or metal plate To eat wherever you are — Utensils Try a spork to save space (not in your carry-on if you’re flying though!) — Plastic container with lid To combine ingredients, use as a plate, bring meals with you on the go or store leftovers or mason jar in the refrigerator — Plastic bags To put your food and utensils and prevent leakage in your bag

— Knife and cutting board To cut your vegetables and fruits (no knife in your carry-on if you’re flying though!) — Non-plastic water bottle To always have water with you (fill up with drinkable water only) — Pyrex baking dish If you intend to do basic cooking in a microwave — Can opener Very useful to open cans of tuna, salmon, sardines, coconut milk or olives To carry olive oil, vinaigrette made with equal amounts of olive oil and balsamic vinegar, — Small bottle coconut oil or ghee — Electric skillet To cook meals in your hotel room or other locations without access to a kitchen (or you may be able to find outdoors barbecue, depending on the season, in the area where you will be staying)

EATING PALEO WHEN TRAVELING (1)

Paleo grocery list

Keeps at room temperature Buy right before eating

food (bring your own or buy locally) (no cooking required)

— Rotisserie chicken (without stuffing, check the ingredients to make sure that the seasonings are safe) — Ready-to-eat meat (found at most grocery store but — Jerky (without artificial ingredients) make sure to ask if it contains problematic ingredients) — Canned fish (tuna, salmon, sardines… — Smoked salmon (without sugar or artificial ingredients) ideally packed in water or olive oil) — Sashimi — Prosciutto and other deli meat (without gluten or

artificial ingredients) Protein — Eggs (if you can find them hard-boiled) — Pemmican — Nuts (macadamia, hazelnut, almonds, Brazil nuts…) — Nut butters — Traditional fats (coconut oil, ghee, duck fat, olive oil…) — Butter — Avocado (or guacamole) — Full-fat cheese (if you tolerate dairy; also a source of protein) — Coconut chips — Full-fat plain yogurt (if you tolerate dairy; (without gums) — Coconut milk also a source of protein)

Fats — Olives (canned or jarred) — Coconut butter — Dark chocolate

— Fruits (fresh, canned or dried; without added sugar) — Pickles (canned or jarred) — Vegetables (carrot, cucumber, cherry tomatoes, (fruits or sweet potatoes; without — Puréed baby food tomatoes, celery, radish, bell peppers, broccoli…) sugar, starch or other artificial ingredients) — Frozen fruits (berries) — Larabar (buy it or make your own Carbs homemade fruit and nut bar version) (small containers of unrefined salt, pepper,

— Seasonings coconut aminos, balsamic vinegar, dried herbs and spices)

— Lemon (add the juice to your water, fish or salads) + — Tea bags or loose tea leaves

Kitchen to-go (traveling edition)

Food preparation equipment to bring on the road ideally with a lid, big enough to put 1-meal worth of food — Plastic container * to use as a bowl to prepare your meal (or mason jar) * * to use as a plate to eat to make sure nothing leaks in your bag — Plastic bags * * to store wastes until you find a garbage can to clean up any mess — Paper towels or facial tissues * * to wash your vegetables and fruits at least a spork to eat — Utensils * * ideally a knife too (put it in your checked bag) to cut vegetables and fruits to carry your servings of fat: coconut oil, ghee, extra-virgin olive oil… — Small bottles * * to carry some seasonings: unrefined salt, pepper, spices, herbs (as desired)… * ideally BPA-free (stainless steel or other) to carry water with you at all times (fill up with drinkable water only) — Water bottle * * to stay hydrated * to wash your vegetables and fruits as needed

EATING PALEO WHEN TRAVELING (2)

* nut butter or coconut butter spread on fruits, celery sticks or dark chocolate squares * nut butter, coconut butter, coconut oil or ghee by the spoon * a few squares of dark chocolate (ideally at least 70% cocoa) * coconut milk (drink it as is, but make sure it doesn’t contain guar gum or other problematic ingredients) * baby purée (made with safe ingredients) * a few handfuls of coconut chips (plain or roasted) or nuts * can of tuna, sardines or salmon * jerky or pemmican * Larabar (or homemade fruit and nut bar) * ripe avocado * cherry tomatoes, baby carrots or a piece of fresh fruit * olives or pickles

IMPORTANT TRANSLATIONS WHEN TRAVELING

Important words…

Hello / Good day Excuse me Do you speak English? Where is …? Restaurant Grocery store Food To eat I can’t eat… Is there … in …? Food allergies Grains/flour Wheat/gluten Gluten-free (without gluten) Dairy (milk/yogurt/cheese/cream) Sugar Soy Peanut Legumes (beans / lentils) Nuts/almonds Meat Poultry Chicken Beef Grass-fed Free-range Pork Fish/seafood Vegetables Fruits Potato/sweet potato Butter Olive oil Avocado Coconut Fat Eggs Please Could you please replace … with …? It’s very good/delicious! Thank you very much Good night See you