Is the Paleo Diet Right for You? - Ancient Wisdom Meets Modern Science Valerie J. Burke, MSN

Is the Paleo Diet
   Right for You?
Ancient Wisdom Meets Modern
           Science

      Valerie J. Burke, MSN

Copyright © 2013 Valerie J. Burke, MSN
          All rights reserved.
                 ISBN:
               ISBN-13:

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without the prior written permission of both the author and
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author.

The author and publishers of this book do not dispense medical
advice nor prescribe the use of any diet or treatment for
medical problems without the advice of a medical professional,
either directly or indirectly. It is the intention of this book to
offer only general information. You should consult your
physician about any specific problems or concerns. If you
choose to use this information for yourself, then the author and
publisher assume no responsibility whatsoever.

INTRODUCTION

I’m not sure how many people have asked me about the Paleo
Diet, but there have been many.

More than a thousand books come up in Amazon under the
phrase “Paleo Diet,” but most seem geared toward those who
already know they want to take the plunge. But what if you
don’t know? What if you need more information and some
actual scientific evidence that it works, before concluding it’s
right for you?

Science Geek that I am, I want to know what something is
likely to do to me before I do it, because I don’t like surprises
when it comes to my health. I don’t want just testimonials—
because those are a dime a dozen. You can always find people
for whom a particular diet or nutritional program worked.
Instead, show me the science before I throw out three quarters
of the food in my pantry!

A recent health survey revealed that 52 percent of Americans
believe it’s easier to do their taxes than figure out how to eat
healthfully.1

My goal for this book is to provide you with quality, science-
based information that will help you make a decision about how
to proceed in making changes to your eating habits. And if you
do want to go paleo, I want to help you approach it without
going hungry, broke or batty. The truth is, there is no one diet
or nutritional approach that is best for everyone. We are all
unique individuals with unique metabolisms, unique genetics,
and unique bodies, needs and goals.

There is no magic bullet that will cure all ills and weight
problems and the rest, no matter what others may claim.

1
    Food Insight (2012). 2012 Food and Health Survey

That said, there are some basic guidelines you can follow that
will improve your overall health, and those will be the focus of
this book, including the scientific basis for each. Once you
understand these, you can create your own version of the
paleo diet with any modifications you like, and your chances of
success will increase exponentially.

I also want to help you ease into it gracefully, because many
people become overwhelmed with too much change all it once.

Lesson number one… be kind to yourself. You are already in
the process of making wonderful changes in your life—or you
would have purchased a box of Twinkies instead of this book.
Start out by giving yourself a well-deserved pat on the back!

This is not a recipe book or a strictly how-to book on the paleo
diet, but rather an exploration of the principles for how to
optimize your diet in a way that will enhance your health,
happiness and longevity.

We’ll start by looking at where our modern day diet went
wrong. Next, we’ll explore what science has to say about
macronutrients and metabolism—especially sugar and fat. Then
we’ll look at various aspects of the Paleo Diet and how to make
the transition, as well as areas where I believe science can
“revise” paleo principles to better meet the needs of 21st
Century humankind.

Some of this information may really surprise you!

I became familiar with the paleo diet through both personal
and professional pathways. Since early childhood, I’ve
experienced chronic pain and a number of health problems that
have played a major role in just about everything I’ve ever
done. Sometimes I think I was born wrapped in a permanent
cloud of inflammation or assembled with secondhand parts!

Kidding aside, I’ve explored multiple avenues in trying to
manage my health challenges—too many to count—from
conventional medicine to alternative medicine, to everything in
between. Some have been a waste of time, and others have
been quite helpful. But none have provided a permanent
“cure.” However, when I stick to what I know works for me, I
feel infinitely better than when I don’t. Principles of the
paleolithic diet have been key to my recovery.

I’m certainly not perfect, and there are times when I’ll choose a
cookie over a carrot. But overall, I make pretty good choices
and when I don’t, I get the opportunity to practice gentle self-
forgiveness, which is not a bad thing either.

This journey has just one prerequisite: a commitment to being
kind to yourself.

After earning my BS in Nursing in 1985, I practiced as an RN in
primary care, maternity and newborn nursery, and in
psychiatric settings. In 1996, I completed my Master’s Degree
in Psychiatric/Mental Health Nursing. Since that time, I’ve
practiced in hospitals, had a private practice with troubled
children, and for many years occupied the position of
Designated Examiner for the state of Idaho, helping the police
with mental health emergencies and the commitment process.

My life took a turn in 2003 when my pain had become so
debilitating that I could no longer work as an advanced practice
nurse. I realized Western medicine had few answers for me, so
I began exploring more natural approaches.

I also began writing a health blog, since writing is something
I’ve always enjoyed. In 2008, I was hired as a content writer
for Dr. Joseph Mercola of www.Mercola.com, whose newsletter
I had been reading for years, and I continue in that capacity

today. I am also a certified EFT practitioner (Emotional
Freedom Techniques).

Although I write for Dr. Mercola, this book is independent of
him, and the opinions and recommendations stated herein are
my own and do not necessarily reflect those of Dr. Mercola and
his organization. Of course, in the interest of full disclosure,
www.Mercola.com is a wealth of excellent health information,
and I would strongly encourage you to subscribe to his free
electronic newsletter.

But enough about me! Let’s get to the meat of the material,
starting with a look at our roots.

Digging Our Graves with Our Forks

The standard American diet (SAD) is a metabolic nightmare. This diet is
biologically inappropriate for humans and is making us sick, fat,
depressed, tired and out of shape. Seventy percent of the SAD consists of
sugar and processed food, which is mostly derived from grains.

The dietary guidelines issued by the government and food industry are
completely wrong and actually run contrary to our health, designed only
to maximize industry profits, most notably corn, soy and wheat. If the
real goal were to improve our health, Westerners would be celebrating
shrinking waistlines, heightened energy and productivity, and fewer
medical bills—none of which is true.

Despite the fact that growing numbers of Americans are genuinely trying
to live more healthful lifestyles, as a country, our health is dropping like a
stone down a crevasse. We are digging our graves with our forks, as you
can see by the following statistics:

    •   35.7 percent of American adults and 17 percent of American
        children are obese2

    •   One in four Americans has some form of diabetes or pre-diabetes3

2
    CDC Overweight and Obesity

•   The Lancet4 reported that nearly every country is facing alarming
        obesity rates—an increase of 82 percent globally over the past two
        decades. Middle Eastern countries are more obese than ever,
        showing a 100 percent increase since 1990. This is a direct result of
        the “Western lifestyle” being adopted worldwide

    •   According to the CDC, as of 2008, obesity cost the US a staggering
        $147 billion5

    •   Modern diseases such as diabetes and heart disease are almost 100
        percent preventable through diet and lifestyle

One of the most significant factors driving today’s epidemic rates of
chronic illness is a diet out of step with our genes. Systemic, low level
inflammation underlies nearly all types of chronic disease, and foods
inappropriate for our metabolism are constant triggers for inflammation.
We are simply not eating what our bodies evolved to eat.

Our genes were shaped by our ancestors’ environment through natural
selection. Those who could hunt their food successfully—and avoid
becoming something else’s food—survived. Our metabolism evolved
around the diet our ancestors ate for millions of years, based on foods
that ensured their survival in often harsh conditions.

This is where the Paleo Diet comes in.

The Paleolithic Diet, Caveman Diet, Ancestral Diet—they are all referring
to essentially the same thing: consuming a diet similar to that of our
Paleolithic ancestors.

The Paleolithic period ranged from about 2.6 million years ago to 10,000
years ago. We were hunter-gatherers, collecting all types of wild plants,
roots, seeds, nuts, and occasionally fruits, and then supplementing those
foods with animals of all kinds, depending on what was available.

I use the term “animals” loosely, as early humans were far less
squeamish than today’s humans about what constitutes an acceptable
protein source. Probably anything that moved by land or by sea was fair
game, including insects, snakes, fish, rodents and the like. Small animals
were more abundant and easier to hunt than large ones—and the hunter
was less likely to get maimed in the process!

The Paleolithic diet consisted mostly of proteins, fats and fiber, with
simple carbohydrates being relatively rare. Sugars were scarce,
represented only by seasonal fruit and perhaps the occasional stumble

3
  Mercola (2008). “Diabetes or pre-diabetes now strikes one in four
Americans”
4
  CNN (2012). Global repot: Obesity bigger health crisis than hunger”
5
  CDC Overweight and Obesity

across a honeycomb, the ultimate delicacy. Imagine how wonderful honey
would taste if your ordinary diet contained no other sources of such
intense sweetness!

Everything they ate had to be fairly easy to consume in its natural form.

This eliminated most grains, because they were just too darn hard to
eat—which explains the absence of Paleolithic pasta and Hungry Caveman
dinners. Who would want to spend hours soaking, grinding and otherwise
preparing foods after a long day of gathering? They may have consumed
a few native wild grains, but these grains would have represented a very
minor part of their overall food intake.

One thing paleo man did consume was a large variety of wild foods. His
options changed as he migrated from one region to another, from one
season to the next.

For example, during the cold winter months he probably foraged for small
animals, and plants were less abundant, depending on the severity of the
climate. He would have needed a fairly high fat intake to meet his energy
requirements for staying warm, which had to come from animal foods. In
the summer months, as animals emerged from hibernation, hunting game
became easier and plants were more plentiful. In the summer and fall,
some fruit might be found.

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