Vitamin D can be obtained from three sources: Food Ultraviolet light (sun and UV lamps) Supplements Since each person’s vitamin D is affected differently by sunlight, nutrient absorption from food and supplements, and mobilized body stores, there is no one-size-fits-all guideline. Food Sources of Vitamin D Food (3.5 oz. unless … [Read more...]

    Carbohydrate Content of Select Fruits   Fruit Measure Carbohydrate (grams) Banana   1 medium   27   Pear 1 fruit, medium 27 Pomegranate 1/2 fruit (4-inch piece) 27 Mango 1 cup, pieces 25 Apple 1 fruit (3-inch piece) 25 Pineapple 1 cup, … [Read more...]

If you are an athlete following a Paleo diet, there are several additional dietary factors that you need to keep in mind to stay healthy and perform well in your chosen sport. Use the guidelines listed below to help you get started on an appropriate diet, and make changes as needed based on your personal health and performance … [Read more...]

Just getting started on a Paleo diet? Here are some great resources to get you headed on the right track toward a healthier diet in no time!   The Paleo Cure: Chris Kresser’s first book provides a flexible and accessible program with helpful charts and quizzes, a seven-day meal plan, and delectable, nutritious recipes to help you … [Read more...]

If you choose to follow a vegetarian or vegan diet for ethical or religious reasons, but you still want to benefit from the Paleo approach, follow the guidelines listed below to ensure adequate intake of essential nutrients.   VEGETARIANS Vitamin B12 Eat egg yolks, cheese, yogurt, or milk daily Optional: supplement with 1,000 mcg … [Read more...]

The following recommendations are important for optimizing hormonal health and fertility. Good hormone balance will promote optimal weight, energy, mood, skin health, and libido, among other health factors.   Eat a nutrient dense diet Choose anti-inflammatory foods rich in micronutrients: Avoid sugar, white flour, soy, and … [Read more...]

  Food Groups Eat Freely May Cause Symptoms Best Avoided VEGETABLES   Bamboo shoots Beet Bok choy Carrot Cucumber (including pickles made without sugar) Dandelion greens Eggplant Endive Fermented vegetables (raw sauerkraut, or lacto- fermented vegetables) Green beans Kale Lettuce Olives Parsnip Sea … [Read more...]

    Food Measure Protein (grams) Sockeye salmon 1/2 fillet 43 Halibut 1/2 fillet 36 Rockfish 1 fillet 33 Tuna salad 1 cup 33 Beef, bottom round 3 oz. 30 Chicken, light meat 3 oz. 28 Lamb loin 3 oz. 26 Beef sirloin 3 oz. 25 Ham 3 oz. 25 Swordfish 3 … [Read more...]