The Paleo Diet: Eat like cavemen and be thin and healthy?  

The popularity of this diet has, without a doubt, increased in the past few years. And a lot has been written about it. A quick search on Google with the words “Paleo Diet” leads to more than 9,180,000 results. How do we know what is truth and what is hype? Some websites tout the paleo diet as “the healthiest way to eat” or “achieve your full health potential” and “lose weight and get healthy.”… Let see what the science says about the Paleo Diet:

Definition of the “real” Paleo Diet is hard to identify. 

The diet of cavemen depended a lot on the geographic region and on the season. In fact, some tribes used to live in what is now Africa, others lived close to the Arctic and some in Europe. They were hunter-gatherers and as such had to adapt to what was available: berries during berry season, seal meat and fat in the North, etc.  As a result, the macronutrient content of their diet (carbohydrates, protein and fat) varied depending on the season, the climate and the food available.

The human genome has changed over the millenia. 

Humans have adapted to their environment and as a result the human genome (DNA) has evolved since the caveman days. In short, we are just not identical to the cavemen (and that’s probably for the better!)

Our ancestors were less healthy than we are. 

Yes, you read it right! At that time, life was rough. Food wasn’t available all the time: food shortages were common. No food sanitary measures were applied and, as a result, humans were infected by parasites at a high rate. Fortunately, life expectancy and child survival rates have significantly increased since the cavemen period. Although the latter is positive, we now live long enough to develop chronic diseases such as diabetes, hypertension and heart diseases. In brief, cavemen didn’t live long enough to develop the diseases affecting humans today.


In conclusion, humans of the “Paleo” time period had to eat enough to survive and sometimes survival outweighed “balanced” and “healthy” choices. They did not have sweets or processed foods and at times ate more veggies, possibly making them “healthier”; however, remember these ancestors’ realities and DNA were much different from ours. There just is no comparison.


The science speaks again! Stay tuned for another blog coming soon!

Go low on fat. 

Give plenty of room for the rainbow. 

Eat your carbs. 

Include a source of protein. 

Drink enough liquids. 

Take time to eat your meal. 

Have you seen the ads? “This super soap or spectacular spray will kill every single germ or bacteria that live in your house” These popular messages lead us to believe that all bacteria are BAD. Okay, I agree that most of these tiny living beings are actually detrimental to health (especially the ones growing on your cellphone or your computer keyboard! Ugh!). However, others contribute to your health. Here’s why:

Your intestine contains 10 times more bacteria than the total number of cells in      your entire body.

That’s a lot of bacteria! Many different types are present in your intestine, which have their own particularities and function. But in general, their job consists in digesting the fiber included in your food (i.e., vegetables, fruits, legumes, whole grain bread) and protecting you against illness by stimulating your immune system. To keep the bacteria present in your intestines happy, eat food high in fiber and some that contains probiotics (see below).

Some types of food production require bacteria.

It might be surprising but it’s true. Let’s look at yogurt, for example. When these bacteria are added to milk and heated to a certain temperature, they acidify the milk. This process modifies the consistency of the milk proteins and makes yogurt! Bacteria are also responsible for the fermentation of cabbage into kimchi (a traditional Korean side dish).

Consuming probiotic bacteria reduces the risk of being sick.

Probiotic bacteria can be found in fermented foods such as yogurt, kefir (fermented milk), kimchi, kombucha (sweet beverage) and in supplements. Scientific research shows that probiotics contribute to health by increasing the number of good bacteria in your intestine. It helps to prevent gastroenteritis and tourista (a nasty bug some people get when traveling). Also probiotics are often recommended to patients who take antibiotics to treat an infection.

See what we mean when we say “some bacteria are actually good for you”! However, that is not the case for all bacteria; so continue to wash your hands before eating and clean up that keyboard once in a while!

Stay tune for another upcoming myth buster!

· If you are eating within your caloric budget, you won’t gain weight

If the total number of calories you consume during the day (including your late night snack or meal) is equal to your energy needs, you won’t gain weight. After all, weight is determined by energy balance (and genetics). In general, if you eat fewer calories than you need, you will lose weight and if you eat more, you will gain.

· The nutritional content of food doesn’t change during the course of a day (or overnight!).

A certain food (i.e., an apple) will provide you the exact same quantity of energy (calories), vitamins and minerals whatever the time of the day you eat it. Eat it during the day- get 100 calories. Eat it at night- get the same 100 calories. **If you let food sit in your fridge for too long, it will contain less vitamins and maybe some extra stuff (bacteria and/or mold!) But this is another topic!

Whether it’s fueling up before hitting the gym or taking a mid-day snack break to avoid the 2 o’clock lull, high-protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options.

Forget the overcooked green beans of your childhood holidays (even if you do miss those fried onion bits sprinkled on top). Huang’s stir-fried recipe preserves all the fresh veggie crunch and adds the tangy kick of rice vinegar.
Serves 4.
INGREDIENTS
1 tablespoon vegetable oil
1 tablespoon peeled and grated ginger
1 medium carrot, peeled and sliced into thin rounds
12 ounces haricots verts or standard green beans, trimmed
1 tablespoon light soy sauce
1 teaspoon rice vinegar
Toasted sesame oil, for drizzling
Toasted white sesame seeds and black sesame seeds, for garnish
Heat a wok over high heat, and then add the vegetable oil. Add the ginger, and cook for 30 seconds. Add the carrots and green beans, and stir-fry for 2 minutes (adding a splash of water if necessary to facilitate cooking). Season the vegetables with the light soy, rice vinegar, and a drizzle of toasted sesame oil. Garnish with a sprinkling of the toasted white and black sesame seeds.
Step away from the marshmallows. Sweet potatoes are naturally sweet, so try offsetting that sweetness with the sizzle of crushed Szechuan peppercorns. This classic holiday side dish gets a totally unexpected makeover with a new mix of spices. (Time saver: You can toast and crush the spices in advance, then sprinkle on your sweet potatoes when it’s time for baking.)
Serves 4
INGREDIENTS
1 1/2 pounds sweet potatoes, peeled and cut into 1-inch chunks
1 teaspoon whole cumin seeds
1 teaspoon whole Szechuan peppercorns
1 teaspoon sea salt
2 tablespoons vegetable oil
Preheat the oven to 350 degrees F. Place the sweet potatoes in a large bowl. In a wok or sauté pan, toast the cumin and Szechuan peppercorns for 1 to 2 minutes until fragrant. Transfer to mortar and pestle or spice grinder, and grind. Sprinkle the spices and salt over the sweet potatoes, drizzle with oil, and toss to coat. Transfer to a baking sheet, and roast until tender, 30 minutes.

For full article: Healthy Potluck Recipes Guarenteed To Please Picky Eaters 

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org