CHAPTER ONE

Paleo Diet Basics

Paleo is a way of life. The name and concept of the Paleo lifestyle is based on the idea of eating what our human ancestors subsisted on during the Paleolithic era. Our ancestors were hunters and gatherers who ate only what they could harvest, fish, hunt, or scavenge. Paleo followers believe that our bodies were designed to eat as these early people did, and doing so will enable us to remain healthy, muscular, and fit.

Paleo nutritionists and many other scientists believe that evolution has not caught up with the advances of our society. By consuming the foods that sustained our ancestors (such as pastured meats, sustainable seafood, fresh vegetables, wild fruit, and foraged nuts) rather than those produced by modern agricultural and commercial processing methods (such as grains, legumes, dairy, sugars, and artificial additives), we can maximize nutrition absorption and burn foods more efficiently. In the long run, experts believe, eating the Paleo way will stave off harmful diseases and improve overall health and well-being.

Unlike other high-protein, low-carb diets, eating the Paleo way focuses on feeding your body the best-quality, most sustainably produced, least processed foods possible. When it comes to carbohydrates, the Paleo lifestyle encourages consuming only low-glycemic carbs from fresh vegetables along with fruits that are low in sugar to stabilize and maintain insulin levels. Quality protein from wild-caught seafood and pastured meat and eggs—rather than from commercially produced or processed proteins—repairs and builds muscle. And eating omega-3 fatty acids found in grass-fed meat, seafood, and nuts and seeds promotes better heart and brain health.

While the Paleo lifestyle encourages you to prepare more of your meals at home, you also have many options when dining out. But once you start using Paleo for Every Day‘s shopping, cooking, and food storage tips, you’ll see how easy this “cleaner,” healthier way of eating can be. And how much better you look and feel.

PALEO LIFESTYLE GUIDELINES

As we’ve pointed out, the Paleo lifestyle focuses on consuming nutritious vegetables and fruits along with quality proteins and fats. To make the most of the Paleo plan, it’s important to avoid refined sugars, dairy, grains, and processed foods with added sodium, preservatives, and other unnatural ingredients.

Here’s a quick look at some of the foods you will enjoy on the Paleo diet:

Here are the main groups of foods you will avoid when eating Paleo:

The Paleo lifestyle does not involve calorie counting. Instead, you eat Paleo-approved foods when you’re hungry and stop when you’re satisfied. The meal plans show you how to balance every meal and snack with lean proteins, healthful fats, and vegetables and/or fruits. Still, this isn’t a license to go crazy. Stick to the recommended portion sizes. If you’re still hungry, incorporate an additional Paleo-friendly snack to your day or increase your vegetable and protein portions.

WHY FOLLOW THE PALEO DIET?

Current nutritional research links diseases like type 2 diabetes, heart diseases, autoimmune disorders, and even some cancers with eating too many processed foods, sugars, saturated fats, and refined carbohydrates—the unfortunate staples of the modern American diet.

Avoiding the disease-causing foods and eating the Paleo diet has many benefits:

Anti-inflammation. Repeated studies have shown that refined and processed foods, grains, and dairy can increase inflammation in the body that may cause the immune system to mistake healthy cells for disease-causing pathogens and attack them. Some believe there is a strong link between chronic bodily inflammation and many forms of cancers and autoimmune diseases. The Paleo way of eating focuses on avoiding foods that may cause inflammation and instead eating antioxidant-rich vegetables and fruits that promote healthy cell production, swallow up cancer-causing free radicals, and boost our bodies’ illness-fighting capabilities. Fruits and vegetables are also slightly alkaline, which means they help reduce acidity in the body, another known culprit for certain diseases and energy deprivation.

Heart health. Paleo encourages the consumption of omega-3 fatty acids, which are shown to lower bad cholesterol levels and boost the good, improve blood chemistry, and boost brain health. Some studies suggest that we ingest too many omega-6 fats, commonly found in processed foods and refined oils, and that this may contribute to chronic inflammation, impeding the absorption of heart-healthy nutrients. Even some olive oils, which are thought to be healthful, are overly processed and stripped of their nutritional properties. If we raise the level of omega-3 fatty acids in our bodies by eating more foods rich in omega-3s and limiting omega-6 fats, we can improve the health of our hearts and minds.

Recent clinical studies have shown that high-protein diets are more effective in improving cholesterol than low-fat, high-carbohydrate diets. This is because the body burns proteins and fats more efficiently than it does sugars and excess carbohydrates, which convert to and are stored as fat when not burned off, leading to weight gain as well as increased “bad” cholesterol levels and potentially heart disease in the long run.

Improved digestion. Some refined and processed foods like gluten and dairy have been linked to poor digestion issues and in some cases, may even cause damage to the intestinal lining. This damage can allow undigested foods and toxins to flow back into the bloodstream and cause “leaky gut” syndrome, which can lead to food sensitivities and allergies, chronic inflammation, and other longterm health problems. The Paleo diet removes processed and refined foods from the menu, helping you avoid or recover from these problems.

Hormone stabilization. Eating Paleo has been shown to improve hormone levels in the body. When hormone levels are out of balance, they can impede weight loss and lead to other problems, like excess body fat, low energy levels, high stress, and problems with blood sugar. For example, when cortisol, also known as the “stress” hormone, is out of balance, it can cause the body to store excess fat and slow metabolism.

Hypertension prevention. The Paleo way of eating naturally reduces your salt intake, which can help prevent bloating and even help reduce blood pressure. Many processed foods, dairy products, and restaurant meals contain high amounts of sodium that may easily put you over your daily limit. Eating more whole foods and cooking your own meals helps prevent hypertension in the long run. Though you will find salt as an ingredient in some of the recipes in this book, the amounts are low; the type of salt used is important, too. Look for mineral-rich sea salts rather than table and kosher salts, which are processed. You’ll also be seasoning your meals with healthful fats, chili peppers, herbs, lemon juice, and other acids to boost flavor, so you won’t miss the excess salt.

Most adults should not consume more than 2,300 mg of sodium per day, the amount found in just 1 teaspoon of table salt. According to the American Heart Association, ideally we should ingest no more than 1,500 mg of sodium per day, and we need a daily dose of only 200 mg to survive.

THE PALEO LIFESTYLE AND WEIGHT LOSS

The Paleo lifestyle is very different from other eating plans and “diets.” While weight loss may happen when eating the Paleo way, people may also see a noticeable drop in their body fat.

Paleo eating, combined with regular cardio and strength-training exercise, will literally change your body shape. You’ll feel and look leaner, stronger, and more toned. Many find they lose more stomach fat eating this way, as well.

We now also know that eating fat doesn’t make you fat. Scientists say protein and fat burn two to three times faster than carbohydrates. Starchy carbs and sugars do not burn as effectively and convert to fat faster, which can impede metabolism and lead to long-term weight gain.

In addition, eating more protein, healthful fats, and “good” carbohydrates, rather than loading up on starchy carbs and sugars, will keep you satiated longer and potentially even reduce the amount you need to eat, by stabilizing your blood sugar. The key hormone your body uses to stabilize blood sugar is insulin, and excess levels can cause metabolic syndrome, which can lead to obesity, hypertension, cholesterol problems, and type 2 diabetes. As mentioned earlier, cutting back on processed foods and eating more wholesome, nutritious foods can help stabilize hormones, which is also shown to promote weight loss.

Many Paleo lifestyle adopters also exercise regularly to speed up their metabolism as well as reduce stress and improve mental health. Subscribing to a good balance of cardio and strength-training will help your body not only burn calories but also build muscle to burn more fat throughout the day. Changing your exercises every day and incorporating high-intensity interval workouts can help your body burn even more fat. This again has “Paleolithic” implications: Our ancestors had to respond on the fly to sudden danger and be able to shift gears quickly during hunting—no two days of exercise looked the same for people in the Paleolithic era.

Some studies show that shorter, higher-intensity bursts of exercise burn more fat than longer, more sustained cardio workouts like running. Switching up your exercise routine from day to day or week to week can also strengthen more muscles and prevent injuries caused by more repetitive exercises.

PALEO FOODS TO ENJOY

Too many diets place heavy restrictions on foods you can’t eat, which leads to cravings and hunger, dissatisfaction and frustration. While certain foods are encouraged over others, the Paleo lifestyle is more about making better choices and enjoying fresh, high-quality foods that other eating plans restrict, including: lean proteins; fats like avocados, eggs, and nuts; and sweet treats, too. With so many options and by eating balanced meals, you should never feel deprived. Here’s a closer look at the Paleo-approved foods.

Meat and Eggs

The meat and seafood that our cavemen and women ancestors ate didn’t come shrink-wrapped and pumped full of antibiotics, hormones, and added sodium. That’s why the Paleo lifestyle encourages choosing grass-fed, pastured meats; wild-caught fish; and wild-caught or farmed shellfish from sustainable, environmentally conscious producers over more commercially produced beef, chicken, pork, and eggs, where animals may have been raised in confined spaces and fed less-than-ideal diets.

For all recipes that call for meat ingredients, assume that free-range, pastured, and antibiotic- and hormone-free are best. Organic does not always mean pastured, but at the very least, it suggests the animal ate a healthier diet. When selecting eggs, look for free-range or pastured ones, which naturally have higher levels of omega-3 fatty acids.

Farmers’ markets are the best sources for high-quality proteins, but shopping this way is not always financially or geographically possible. If available, sign up for a share in a community-supported agriculture (CSA) program to buy meat, vegetables, fruits, and eggs in bulk. Some Paleo-supportive gyms and other outlets work directly with local, sustainable farmers to offer such food shares. When shopping at the grocery store, watch out for false claims and always read the labels and ingredient lists carefully (see the “Learn to Read Food Labels” section in Chapter Two).

When purchasing bacon, make sure it is nitrate-free and watch out for the excess use of sugars and salts in the ingredients. Try to select bacon made from pastured, free-range pork.

Sausages and hot dogs often contain excess sodium, nitrates, and other additives. A Paleo-friendly sausage will use natural animal casings and contain good-quality meat, some spices, and minimal amounts of salt.

Seafood

Choose sustainably sourced seafood, which means fish and shellfish that’s either wild-caught or farmed using environmentally safe practices. Watch out for seafood coming from countries outside the United States, where many fisheries have come under fire for ocean destruction and poor food handling. Look closely at aquarium “watch lists” to know which seafood is more sustainable than others.

Non-Animal-Based Proteins

Though the Paleo lifestyle discourages dairy, whey-based protein powder is considered acceptable because it does not contain potentially harmful lactose and other acids. Paleo and other nutritionists often suggest avoiding dairy products containing lactose because of the potential gastrointestinal effects on digestion—diarrhea or constipation—and because dairy products have high acidity levels, which have been shown to increase inflammation in the body. Still, not all protein powder is considered equal when following Paleo. When choosing whey-based powders, look for brands made with grass-fed dairy products, and be leery of added sugars, stabilizers, and preservatives. Many natural food stores, Paleo-friendly gyms, and online sites carry these powders.

Hemp seed powder is a good alternative to whey, but some brands have a bitter taste. If you are exercising and lifting weights regularly, supplementing your protein intake with some amino acid powders and blends can be beneficial for muscle building and repair, but again, read labels carefully.

Vegetables

Note: Vegetables marked with an asterisk (*) should be eaten in moderation because of their higher sugar levels.

When purchasing vegetables, sustainable sources, such as local farmers and markets, are best, but organic is also preferable.

If your budget is too tight to purchase all organic produce, try to at least buy organic for vegetables and fruits with peels or skin you plan to eat rather than remove, such as apples, cucumbers, bell peppers, and in some cases, sweet potatoes. Avocados, lemons, limes, and onions with peels to be removed, for example, can be sourced in the commodity aisle. Once at home, use a natural vegetable wash (with citric acid, not chemicals) to remove waxes that are applied to many fruits and vegetables, including even organic produce. Also, opt for vegetable-storage or mesh bags for enhanced freshness when storing produce in the refrigerator.

Fruits

Some Paleo purists choose to eat only berries, since they were once the only fruits gathered by our ancestors, but others include additional low-glycemic, high-fiber fruits like apples and cherries. Melons, stone fruits, grapefruit, and oranges in whole, not juice, form are also allowed, but Paleo for Every Day excludes those. When adding fruit with higher glycemic indexes to your diet, do so slowly and note your body’s response. If you feel a sudden sugar “high” or feel hungrier even after eating some, you may have a low tolerance for these fruits. Watch out for bananas, too, which are starchier and have higher levels of sugar. When eating fruit, have a little protein or healthful fats with it to prevent your blood sugar from spiking.

Consider taking vitamin C supplements in lieu of citrus fruits or juices to help with muscle repair and to boost your immune system. Because vitamin C is a water-soluble vitamin, you don’t have to worry about taking too much. Your body will naturally flush out what’s not used.

Healthful Fats and Oils

Choose unrefined oils rather than processed ones when choosing healthful oils. Avocado has also been applauded as a healthful fat, with its high level of vitamin E, which is great for improving skin, hair, and nails. Coconut, once thought to have too much saturated fat, is now accepted as a healthful fat. Choose unrefined coconut oil and unsweetened coconut flakes and meat when selecting this fat.

Some Paleo purists avoid butter altogether, while others eat butter sourced from grass-fed or pastured cows because of its higher omega-3 fat levels. Ghee, a form of butter in which the whey has been removed, is acceptable in some Paleo circles. Like coconut and avocado oils, ghee has a high smoking point, which is great for searing, baking, and high-temperature broiling and roasting. Grape-seed oil also has a high smoking point and a neutral taste, but some Paleo purists find it to be too refined.

Reserve nut oils for salad dressings and flavoring vegetables and other foods after they have been cooked. Nut oils are too delicate to retain their nutritional properties when cooked.

Nuts and Seeds

Purchase unsalted nuts and seeds, which may be found at many natural grocery and health food stores. Raw nuts rather than roasted ones have been shown to have more nutritional properties, but they can be more difficult for some people to digest. If you have such a sensitivity, soak raw nuts before consuming them whole or using them in nut butters and desserts. Soak almonds for eight hours, walnuts for four hours, and cashews for two hours. Allow nuts to dry thoroughly before use or use a dehydrator to speed up the process.

Like walnuts and walnut oils, chia and flaxseeds have high levels of omega-3 fatty acids and serve as great supplements to seafood and fish.

Natural Sweeteners

There have been various debates over which natural sweeteners are considered Paleo. Some new research suggests that all sweeteners, from honey to sugar, have the same effect on the body, so some Paleo purists try to reduce all sweeteners, regardless. Others choose raw honey, raw agave nectar, grade B pure maple syrup, and dates over refined sugars because some studies suggest they have less impact on insulin levels and contain trace amounts of antioxidants and minerals.

Some Paleo eaters use coconut sugar or crystals in baking because they have a low-glycemic index and work like regular sugar. Others consider molasses acceptable for Paleo because it is less refined and contains some minerals and nutrients. Dates are an even better choice. They are naturally sweet and great for baking because of their consistency when pureed. As with sweet potatoes and fruits, consume these sweeteners in moderation.

Herbs and Spices

Keeping a variety of fresh herbs and spices on hand will spruce up meals without the need for extra salt. Certain herbs have been shown to have nutritional properties. For example, ginger has been shown to aid in digestion, while garlic and parsley have strong anti-inflammatory and antioxidant benefits. Herbs should be stored in the refrigerator like flowers—place the herb stems upright in a glass with cool water. Ginger may be peeled, cut up into smaller pieces, and frozen for last-minute needs.

Condiments

Certain condiments like vinegars, mustards, and hot sauce may fit into the Paleo lifestyle and are a great way to add flavor to your food. However, it’s important to read labels carefully and avoid brands with added sodium, sugars, and stabilizers like guar gum as well as preservatives and additives you can’t pronounce.

Beverages

By far, water is the best beverage when following the Paleo lifestyle. Aim for at least eight glasses a day. Some people drink far more than this amount to flush toxins from their body and ensure ample hydration.

Squeezing a little fresh lemon and/or lime juice in your water may make it more palatable. Though lemon and lime juices taste acidic, they actually have the opposite effect on the body, improving alkaline levels, which can help reduce inflammation.

Other Paleo-friendly beverages include:

Supplements

Many Paleo eaters incorporate supplements to further enhance nutritional absorption and stabilize hormone levels. Taking a multivitamin can fill in nutrition gaps, but taking certain vitamins individually can have even stronger health benefits.

FOODS TO AVOID

Grains

Though Paleo is not officially labeled as a “gluten-free” way of eating, the same idea applies. Many people walk around wondering why they suffer from digestive problems and everyday bloating, only to find when they eliminate wheat, gluten—and in the case of Paleo—other grains from their diet, these problems clear up.

According to Paleo nutritionists and other scientists, grains—even “whole-wheat” kinds and oats—are heavily processed foods that can have adverse effects on the body. In addition to digestion issues, some suggest that too many grains can lead to chronic inflammation in the body, and they don’t burn as efficiently as protein and fats, which can lead to increased body fat production and stubborn, excess fat storage over the long term.

Here is a list of grains and starches to avoid:

Legumes

Paleo nutritionists and other researchers point to legumes—including beans, soy, and peanuts—as contributors to “leaky gut” syndrome, which can cause digestion problems and potentially lead to autoimmune diseases and issues.

Here is a list of legumes to avoid:

Sugar and Artificial Sweeteners

There is no shortage of research showing the damages that refined sugars may cause. These sugars—in the form of granulated sugar and high-fructose corn syrup found in many baked goods, processed foods, and sugary sodas—raise insulin levels instantly when ingested. Large doses over time may cause chronic problems with insulin production and resistance, leading to prediabetic and diabetic conditions.

Furthermore, sugar makes you hungrier. Refined sugars do not burn as efficiently as other wholesome foods, and they can stimulate the appetite hormone leptin, even when your body does not require food.

Research shows that even artificial sweeteners—including those claiming to be “natural,” such as those made from the stevia plant—can raise blood sugar levels by tricking your body into thinking you’ve eaten sugar.

Here is a list of sugary foods, refined sugars, and artificial sweeteners to avoid:

Dairy

Though the latest U.S. Department of Agriculture (USDA) guidelines push dairy as part of a complete diet, many researchers believe that cow’s milk can actually cause more harm than good to the body and that it’s not needed for good nutritional health.

While many people suffer from lactose intolerance, the high levels of lactic acid and presence of casein, a dairy protein, in milk can cause indigestion problems for people even without a formal diagnosis. Moreover, the added acidity in cow’s milk can also contribute to chronic inflammation.

Some research suggests that adults, and even children, do not need to drink any milk once weaned from human breast milk, and that cow’s milk may prevent adequate calcium and other nutritional absorption. Get your calcium from other edible sources, such as nut milks and dark, leafy greens.

Some cow’s milk runs the risk of containing hormones added to livestock feed. Ingesting these hormones can throw your hormone levels out of balance and lead to a host of other problems, including weight gain. Many cheeses contain excess levels of salt compared to “cleaner” sources of protein.

Some Paleo followers eat small amounts of cultured and grass-fed butter and sheep’s milk or goat’s milk yogurts, because they don’t contain as much lactose as cow’s milk, causing fewer digestive problems. Those foods are not included in Paleo for Every Day, but if you do choose to incorporate them, consume them in moderation (no more than one serving a day and no more than three servings per week).

Deli Meats

Deli meats, including turkey, roast beef, pastrami, ham, and some bacon, should be avoided, because they often contain too much sodium as well as added nitrates and preservatives.

Roast your own turkey and beef to avoid high sodium levels and preservatives and additives. Thinly slice and refrigerate the meat for quick lunches and snacks.

Additives and Preservatives

Many processed foods, and even some proteins and processed meats, contain a long list of artificial colorings and dyes, stabilizers, and other chemical additives for flavor and longer shelf life. Studies suggest additives and preservatives introduce harmful acids that can cause inflammation in the body, and others such as lecithin might be safe but they’re made from “cheap” ingredients like soybeans, which are highly processed by themselves. Carrageenan, for example, a thickener found in some non-dairy alternatives like coconut milk, coconut yogurt, and processed meats, does not sound harmful but has been shown to add to “leaky gut” syndrome, when the intestinal walls develop holes that allow toxins from the waste stream to flood back into the body. The Paleo lifestyle discourages the consumptions of all food additives for a “cleaner,” fresher diet closer to what our ancestors might have eaten.

Sodium

Salt is limited in the Paleo lifestyle because of the avoidance of processed foods. Table salt—often enhanced with iodine—contains higher concentrations of sodium than other more natural, less processed salts because of the smaller grains.

Some recipes in the book call for sea salt. When selecting sea salt, look for Himalayan pink sea salt or Celtic sea salt, which contain healthful minerals and are less refined. Some fleur de sel and gray sea salts also contain traces of good minerals.

If you buy broth and tomatoes, carefully read the labels on those that claim to have less sodium. Sometimes even so-called low-sodium broths can have more than the recommended daily amount. As a result, pickles, olives, and other canned goods are not in the Paleo diet.

Starchy Vegetables and Fruits

Starchy vegetables can raise insulin levels just like sugar does, and they don’t burn fat as efficiently as their more fiber-rich siblings. Starchy fruits and vegetables to avoid include:

Some Paleo followers eat bananas in small amounts, but they are excluded from this book. Test out your response to bananas by incorporating a little bit into a smoothie or eating half of one with some almond butter and listen to your body. If you feel even hungrier or experience a “sugar rush” feeling, it could indicate a spike in blood sugar.

Canned Fruits, Fruit Juices, and Sodas

Some fruits have more sugar than others, especially those canned or jarred in syrup with other sugars added. Fruit juices, because they do not have any of the beneficial fiber that whole fruits do, can cause blood sugar spikes.

Of course, sugary sodas and other sugar-laden beverages (even some ice tea brands) should be avoided because they introduce excess amounts of sugars and calories without any nutritional benefits.

Alcohol

Paleo purists tend to avoid alcohol, but if you do choose to imbibe, some are better than others.

Avoid beer because of the use of grains in production, and stay clear of dark-colored spirits like rum, whiskey, and scotch, which tend to have more sugars and can spike blood sugar. Watch out for liqueurs and cream-based spirits as well.

Some say tequila and mescal have less effect on blood sugar. Wine is considered less harmful than hard alcohols, but it should be consumed in moderation. Red wine contains more antioxidants than white, making it a better choice.

PALEO FAQS

I’m vegetarian. Can I still follow the Paleo lifestyle?

While it is possible to eat vegetarian on the Paleo lifestyle, it may be difficult, as many meals contain meat and seafood as the main sources of protein. While legumes and grains are discouraged, nuts and seeds contain good amounts of protein as well as eggs. Pescatarians are still able to enjoy the omega-3 and protein benefits of fish. Vegetarians may also choose grass-fed whey or hemp seed powder for additional protein sources. Some manufacturers make amino acid powder blends that combine with water or coconut water for an additional protein source, but be careful to look for added sugars.

Most Paleo purists avoid soy because it is a legume. That includes tofu, tempeh, and other soy-based products. Others eat some tofu, as long as it is minimally processed, or better yet, sprouted for easier digestion. Eating too much soy has been shown to throw hormones out of balance, which can have adverse effects on weight loss efforts and long-term health, especially in men.

How can I ensure I am getting enough fiber in my diet if I am omitting grains?

When it comes to fiber, even whole grains can’t compete with fresh fruits and vegetables. While many grain products are enriched with vitamin B, there are more natural, better ways of getting this important nutrient, particularly by eating quality meats and eggs. Taking a supplement can also provide three times the amount of vitamin B compared to eating a shopping cart load of baked goods. If you’re concerned about fiber intake, try adding a fiber supplement to your diet.

Some research says saturated fat from meat is bad for you. How can Paleo be considered healthful?

The Paleo lifestyle encourages choosing pasture-raised meats rather than commodity meat from animals raised in feedlots and treated with hormones and/or daily antibiotics. Animals raised on mainly grass diets have higher levels of heart-healthful omega-3 fatty acids and less saturated fat than commercial meat. Avoidance of dairy also helps limit excess saturated fat intake.

Do I have to exercise?

Yes! Exercise, especially strength training, in conjunction with a healthful diet, will speed up fat loss and build muscle. If you are new to exercise, start slowly. If you spend most of your time at the gym spinning, running, or going like a hamster on an elliptical machine, add some strength training to your routine. Or take some classes that offer high-intensity interval workouts to bump up your fat-burning capabilities.

Why can’t I eat beans?

Many beans, even dried beans, are heavily processed and grown in less than ideal conditions.

How is Paleo different than a gluten-free diet?

While Paleo encourages avoiding gluten in the form of whole wheat, wheat products, and processed foods with added gluten, this way of eating also discourages other “gluten-free” grains like corn and amaranth, which can cause issues with chronic inflammation. Quinoa, touted for its health benefits as of late, may be confusing for Paleo purists. Though it is a seed, it contains saponins, which can form holes in intestinal membranes and contribute to “leaky gut,” a condition in which toxins from the digestive path leak back out into the blood and body, causing inflammation.

Why do some of the recipes call for boxed broths and tomatoes?

Many canned products are made with bisphenol A, also known as BPA, which is a carbon-based chemical used in packaging. Experts have said BPA from aluminum and plastic packaging can potentially leach into foods. Considered carcinogens, BPAs have been linked to certain cancer risks and can introduce harmful toxins in the body. As always, when selecting products packaged in cartons, make sure they don’t contain additives or preservatives.

Will I get enough calcium in my diet since I’m not eating dairy?

Not eating dairy may even increase your calcium levels. Since cow’s milk is high in acid, it can block the absorption of calcium. Many nut milks contain ample amounts of calcium (make sure to shake these products thoroughly before using). Dark, leafy greens, like kale and spinach, are another great source of calcium. If you’re concerned about calcium intake outside of food sources, consider taking a supplement as well as extra vitamin D, and try to get ten minutes of natural light or artificial sunlight (using a light box) a day.

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