Book Notes

I'm reading The Busy Woman's Guide to Paleo, by Deborah Hunter. I thought keeping some notes would be prudent.

1. Blah, blah, blah. Caveman hunt and gather. Evolution of human species. Little change in last 10,000 years. Pre-agricultural revolution. 
2. "It's more of a lifestyle than a diet."
3. No calorie counting. Easy as much as you want of allowed foods when you're hungry.
4. One popular diet outline is very similar to the American Heart Association. 
5. 33% protien, 21% (animal) fat, 46% (plant) carbs.
6. Originally excluded dairy, grains, refined sugars, alcohol, and nightshade family of plants from diet. 
7. 80% behaving, 20% cheating, keeps you sane.
8. That translates to four cheating meals per week if you eat three meals per day. 
9. Modern sometimes exceptions: diary (especially grass-fed butter, ghee(clarified butter), organic cream, full-fat diary (regular or fermented(hard cheese and yogurt)), and goat's milk), wine, eliminated veggies (tomatoes, eggplant, nightshades), green tea, coffee,
10. Excluded: legumes (peanuts are a legume), diary (gray area)(processed diary and fast free diary), grains (white flour especially), processed food, alcohol, refined foods (sugar and oils), processed cooking oils (corn, sunflower, soybean, vegetable oil), nightshades, corn, sugary beverages, and white potatoes. 
11. Other options: nuts (includes almonds, cashews, walnuts, pecans), berries, healthy oils and fats (includes olive, coconut, nut, seed oils), ghee (butter derivative), organic or grass-fed cow butter, nut-based flours (almond, macadamia, tapioca), honey, maple sugar, (lean and grass-fed) meats (salmon, chicken), fruits, vegetables, water, almond or coconut milk.
12. If you can eat it raw, it's probably okay. 
13. Diving vs easing in. Sugar and carb cravings. 
14. Time savers: no calorie counting, easy meal prep, eat when you're hungry (no frequent meal/set meal time requirements and allows snacking).
15. Makes you feel better.
16. It's still possible to make poor decisions,so you have to eat healthy to lose weight.
17. 30 minutes of exercise 5 days a week. 
18. Get enough sleep. 
19. Stay in touch with your friends. 
20. Drink water, and eat protein and fast before a work out (Chicken, salmon, sweet potatoes, banana, yams, egg)(fruit and vegetables if you need carbs).
21. Avocado. 
22. Canned chicken and salmon.
23. Post workout: water, salt, minerals, proteins, complex carbs (nuts, bananas, kale and lay greens, milk, strawberries, cantaloupe, yams, sweet potatoes).
24. Egg white protein powder. 
25. Muscle smoothie: blend 1 cup almond milk, 2 scoops egg white protein powder, 1 cooked yam, 1 banana. 
26. SUBSTITUTIONS
27. Flour: coconut, tapioca, almond, macadamia or any other non-grain flour.
28. Bread crumbs: flax or almond meal.
29. Milk: almond, coconut milk.
30. Cream: coconut cream.
31. Sugar: honey. 
32. Rice: cauliflower. 
33. Pizza crust: broccoli. 
34. Pasta: spaghetti squash, zucchini. 
35. Potatoes: rutabaga. 
36. Granola: nut mixes.
37. Peanut butter: almond butter.
38. Roasted nuts: raw nuts. 
39. Plan, prep, and freeze your meals ahead of time in bulk. 
40. Breakfast helps reduce overeating.