What does it mean to eat primally? We focus on quality sources of protein (all forms of meat, fowl, fish), lots of colorful vegetables, some select fruits (mostly berries), and healthy fats (nuts, avocados, olive oil). You will eliminate grains, sugars, trans- and hydrogenated fats from your diet.

This diet provided all the necessary fuel and building blocks that, along with specific exercise, prompted our primitive ancestors’ genes to create strong muscles, enabled them to expend lots of energy moving about, maintain healthy immune systems, evolve larger brains and to raise healthy children. They ate sporadically, too. When food was plentiful, they ate more than they needed (and stored the excess as fat). When times were scarce, they survived on fat stores.

Eat animals: beeflambbisonporkpoultry (and their eggs). Favor grass-fed and pastured animals, which have better fatty acids and contain more vitamins and minerals (and taste better!).

Eat animals from the sea: salmonsardinestroutmackerelcrabshrimpoysters, mussels, clams. Wild-caught fish are best, though farmed shellfish are usually raised exactly like wild shellfish and thus are fine.

Eat unlimited produce: leafy greens of all kinds, colorful plants, berries, cruciferous vegetables, assorted fruits, roots, and tubers.

Eat some nuts and seeds: macadamias, walnuts, cashews, almonds, pecans, brazil nuts, pistachios, hazelnuts; pumpkin, squash, and sunflower seeds.

Use healthy cooking fats: butter (especially grass-fed), coconut oilolive oilred palm and regular palm oilghee, and animal fats (lard, tallowduck fat, etc.).

Stock spices: keep plenty of herbs and spices on hand. Cumin, coriander, thyme, rosemary, sage, chili powder, mint, turmeric, and cayenne are a few of my favorites, but you can use anything else you like. Spices and herbs add flavor to dishes and prevent the breakdown of vital nutrients during cooking so that when you add spices or herbs, your food tastes better and is actually healthier for you.

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