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! – eating out and traveling on the Paleo diet or with multiple food sensitivities Aglaée Jacob, 2012. 2 All Rights Reserved. No Unauthorized Copying, Editing or Distribution. 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! eating out and traveling on the Paleo diet or with multiple food sensitivities Aglaée Jacob, 2012. 3 All Rights Reserved. No Unauthorized Copying, Editing or Distribution. 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…!) eating out and traveling on the Paleo diet or with multiple food sensitivities Aglaée Jacob, 2012. 4 All Rights Reserved. No Unauthorized Copying, Editing or Distribution. 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. eating out and traveling on the Paleo diet or with multiple food sensitivities Aglaée Jacob, 2012. 5 All Rights Reserved. No Unauthorized Copying, Editing or Distribution. 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 eating out and traveling on the Paleo diet or with multiple food sensitivities Aglaée Jacob, 2012. 6 All Rights Reserved. No Unauthorized Copying, Editing or Distribution. 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.