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Getting Started Using Ancestral Diet Principles – Increasing Healthy Fats and other tips
Eat More Fatty Fish
Salmon, Herring, Sardines, Mackerel, Tuna, Cod (all wild-caught)
These fish contain high levels of Omega-3 fatty acids, known to reduce internal inflammation
MCT Oils
Medium Chain Triglycerides (Coconut oil, Butter, Palm Oil): used in cooking
Rapidly absorbed, these fats go to the liver to be used for energy, increase BMR, and help retain more muscle mass during active weight loss
Consume Caffeine
Coffee, Tea, Dark Chocolate
Caffeine temporarily increases BMR and burns fat, boosting athletic performance.
Consistently found to be high in antioxidants, conferring health benefits
Eat Egg
Eggs from Pasture-Raised Hens: 2-3 eggs several times/week
Powerhouses of nutrition and carbohydrate free. High in absorbable protein, reduces hunger and sustains fullness with only 70 calories
Consume Healthy Fats
Coconut Oil, Olive Oil and Nut Oils: used in cooking
Coconut Oil: Increases HDL cholesterol, suppresses appetite and boosts fat burning. Olive Oil should not be heated to retain Omega-3 properties. Nut Oils have more favorable Omega-3:Omega 6 ratio than seed oils
Whey Protein
100% Natural, Non-Denatured, No Sugar Added, No Artificial Sweeteners, Non GMO: added to smoothies
Promotes muscle growth with exercise, preserves muscle mass during weight loss and contributes to a higher satiety
ACV
Apple Cider Vinegar, Organic and Unfiltered: 1-2 tablespoons mixed in water or used in salad dressings
Decreases gastric pH, reduces appetite, lowers blood glucose and insulin levels and promotes belly fat loss
Full Fat Dairy
Full fat yogurt and cheese (fermented dairy): 1-2 portions weekly
Although not considered Paleo after infancy, full fat dairy can help mitigate the rise of blood glucose compared to low fat and fat free choices
Created by Chrystyne Olivieri, DNP, FNP-BC, CDE 2018
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