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Optimizing Vitamin D Levels

Last Updated on: March 6, 2019 by Mark Volmer

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...]

Members

Paleo Carbohydrates – “Cheat Sheet”

Last Updated on: March 6, 2019 by Mark Volmer

    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...]

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Paleo for Athletes

Last Updated on: March 6, 2019 by Mark Volmer

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...]

Members

Resources for Beginning Paleo

Last Updated on: March 6, 2019 by Mark Volmer

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...]

Members

“Paleo” For Vegetarians

Last Updated on: March 6, 2019 by Mark Volmer

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...]

Members

Paleo for Women

Last Updated on: March 6, 2019 by Mark Volmer

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...]

Members

Paleo Low-FODMAP Diet Food List

Last Updated on: March 6, 2019 by Mark Volmer

  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...]

Members

Paleo Protein – “Cheat Sheet”

Last Updated on: March 6, 2019 by Mark Volmer

    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...]

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