Revivelife Clinic I Naturopath in Ottawa

Paleo Nix The 6 & Get Your Fix!

There are a lot of buzz words out there when it comes to different diets or nutritional plans that are ideal for your health. One of the latest is the Paleo (Paleolithic) diet, which has rapidly become one of the most popular diets in North America today, especially in fitness groups such as the cross-fit community.

The Paleo Diet or Cave-man diet promotes foods that on our forefathers ate in the hunter gatherer days before modern agriculture during the Paleolithic era 2.5 million years ago to 10,000 B.C.). Thus the Paleo diet avoids all processed foods, which is a good thing.

Paleo Video

What are the foods to eat on a Paleo Diet? (all organic)

The Paleo Fix 6 Includes:

  1. Meats – Grass-Fed
  2. Poultry & Eggs – Free Range
  3. Fish & Seafood – Wild Caught vs Farmed
  4. Veggies & Fruit (all Low Glycemic Index)
  5. Nuts & Seeds
  6. Healthy Fats – Tallow, Lard, Coconut Milk/Butter/Cream, Olive Oil, Avocado Oil & All Nut Oils

What are the foods to avoid on a Paleo Diet?

The Paleo Nix 6 Includes:

  1. Dairy – (Debatable Some May Include: Raw; Full Fat; Fermented = Neo-Paleo diet)
  2. Sugar – Refined (Chapter 6 Power Foods 101)
  3. Salt –Processed (Chapter 7 Power Foods 101)
  4. Processed Foods
  5. Grains & Legumes (Peanuts)
  6. Unhealthy Fats: Trans-Fats, Processed Oils i.e. Canola, Sunflower, Safflower, Corn, Soy, Vegetable

What would a Paleo day look like?

  • Breaky: Paleo Granola (using the Maple Oat Granola recipe from Power Foods 101 and switching out the oats and replacing them with equal amounts of pecans and large coconut flakes)
  • Lunch: Spaghetti Squash Pad Thai (switching your typical noodles for spaghetti squash!)
  • Dinner: Cauliflower Pizza with free range organic chicken (adding chicken to the Cauliflower Pizza Recipe)All recipes can be found in

Why are beans & legumes not on the Paleo plan, I thought they were good for me?

Because the Paleo plan is based on what was eaten in cave-men days. Although beans and legumes contain lots of good nutrition they were not consumed in the hunter-gatherer times. We have actually had to evolve natural methods of preparation in order to make them digestible. All beans and legumes contain what is referred to as anti-nutrients as a way to protect them from early germination. These anti-nutrients including phytic acid make them more difficult to digest and also reduce the absorption of some nutrients. Interestingly phytic acid however does have some good properties as well. It all comes down to the quantity and frequency that one may consume foods that contain it as to whether it will have a negative impact on your health. In a nutshell a little is ok but a lot is not. The philosophy is that on a Paleo diet beans and legumes would be a source of protein that may be eaten instead of meat/fish/eggs and thus would be included in larger quantities.

In addition to their phytic acid content, legumes are also FODMAPs which means that they contain a type of carb (galaco-ligosaccharides) that are harder to digest for those with existing digestive concerns. Beans and legumes also contain a type of protein called lectins. Lectins are found in almost all kinds of foods but those found in dairy, grains and legumes are potentially toxic which can damage the intestinal wall.

This brings us to nuts and seeds, although nuts and seeds also contain phytic acid soaking them overnight helps to neutralize phytic acid and are consumed in smaller quantities than beans and legumes would be on the Paleo plan. So nuts and seeds are in and beans & legumes including peanuts (a legume) are out!

Research has shown however that proper preparation (nuts: soaking or sprouting; grains, beans & legumes: soaking, sprouting and cooking) of nuts, seeds, grains, beans and legumes reduces the potentially negative effect of these nutritious foods. On the Paleo plan they are removed more based on the simple fact that they were not consumed in cave-men days.

Is Paleo good for me?

Everyone is unique and not one menu fits everyone. I always recommend being tested for food allergies and intolerances so that an ideal menu can be created for you. I also suggest doing a baseline of your health before beginning any nutritional plans by doing basic lab testing and then repeating up in 12 weeks to ensure the nutritional plan is working for you.

There are 5 main positives about a Paleo plan:

  1. Removes all Processed Foods: Processed foods are not good for anyone. In the years of modernization foods have become laden with chemicals; genetically modified and are heat-processed removing the good microbes that come with foods to help bring us genetic information to help digest them.
  2. Promotes Raw Foods: Ideally you are consuming at least 50% of your foods raw (Paleo 40% raw) . This increases the digestive enzymes and probiotics that are naturally present before the heating process reduces or eliminates them.
  3. Promotes Whole Foods: The food that hunters and gathers found was in its whole food state. This means more nutrients all round.
  4. Natural State: When animals are allowed to be raised in their natural environment i.e. organic, wild fish; free-range poultry; grass-fed meat & dairy the nutritional value is increased. A paleo diet is higher in omega-3 fatty acids and lower in omega-6 fatty acids which help to reduce inflammation. Paleo advocates suggest that 60 % of your food should come from animal sources like wild caught fish, bison, deer, turkey and eggs.
  5. Grain Free: For everyone the elimination of processed grains is a healthy direction to go towards especially those that have a high gluten content due to the genetic modification of these grains i.e. wheat.

3 Main Negatives About the Paleo Plan:

  1. Grain Free: Not everyone needs to be grain free, especially if you are including whole grains that are sprouted.
  2. Legume Free: Not everyone needs to be legume free. There are many research studies advocating the inclusion of legumes and a plant based, vegetarian or vegan menu.
  3. Animal Products: The potentially high consumption of pro-inflammatory animal products like pork (high risk of parasites) and bottom feeders like shellfish and catfish increases your risk of chronic lifestyle diseases like cardiovascular disease, diabetes and or cancer. The inclusion of exotic meats such as alligator, ostrich and snakes is not highly common and available.

Does that mean that I have to make my own Paleo granola, muffins, bread?

Getting in the kitchen and making great simple recipes from nuts (including their flours i.e. almond or coconut flour), seeds healthy fats is a great way to get your chef groove on. You can find many recipes in Power Foods 101 including: Artisan Almond Crackers, Going Against The Grain Breadsticks, Nature’s Power Bread or even a 4 Ingredient Awesome Almond Crust by using the crust recipe of the Tarragon Mushroom Tourtiere and removing the chickpeas in the filling and replacing them with chopped free –range organic chicken!

You can also order Paleo granola, muffins, bread and other food on-line on Amazon or find them at your local health food store.

Dr. Joël, N.D., Inspiring Health Naturally

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