Happy Healthy Homestead

Book Review: Paleovedic Diet

This month I read: “The Paleovedic Diet” by Akil Palanisamy MD

Favorite Quote:

“One of my colleagues…defines health as the ability to live your dreams. My hope is that by sharing some of the knowledge I have learned from my training and life experience, I can help you to gain the well-being and vitality necessary to pursue your own dreams.”

Main Takeaways:

Dr. Akil is an MD but has also studied Ayurveda (an eastern medicine practice) and in this book he combines some principles from the paleo diet with Ayurveda to come up with his recommendations for diet and some lifestyle. Overall I thought there were some helpful components of the book. He has a lot of great information on different super food spices and practical suggestions on how to incorporate them. That is probably what I found most helpful and most likely that I will implement personally. I think his section on Ayurveda is interesting but I am unlikely to implement most of it. Overall I did find much of the information helpful and informative.

Summary of Notes:

  • Tumeric
  • Use turmeric whenever possible: in smoothies, in eggs, on meats, veggies, add to rice in rice cooker, salad dressing, yogurt
  • Cancer fighting, prevents heart disease, anti inflammatory 
  • Tumeric beverages:
  • glass of water, quarter teaspoon tumeric, honey, lemon juice
  • golden milk: non dairy milk heated, quarter teaspoon each tumeric and ginger 
  • Ginger:
  • Helps with any kind of nausea or morning sickness, anti-imflammatory, arthritis, menstrual pain, colds, flus
  • Chew piece of ginger dipped in lemon juice before meals to ensure you have good levels of digestive enzymes
  • Bone broth helps leaky gut
  • Fermented Foods: sauerkraut, Kimchi, kefir, yogurt, Creme fraiche, miso, natto, kombucha, kvass, pickled ginger, pickled cucumbers, coconut yogurt, lassi
  • Resistant starch is beneficial for increasing good bacteria. You can get it by cooking any kind of potato (white/red/purple) and then putting in the fridge for 24 hrs. You can also do this with white rice if you add 2 tsp of coconut oil for every cup of rice and then chill.
  • Strengthen microbiome:
  • -2 servings fermented foods most days
  • -eat soluble and insoluble fiber & resistant starch
  • -pre-biotic Foods daily
  • -daily stress reduction technique
  • -water purified by reverse osmosis or one that removes antibiotics from water
  • Cinnamon:
  • Highest spice in antioxidant potency, lowers cholesterol, antimicrobial
  • 1 teaspoon a day is safe 
  • Dr akil super spice smoothie recipe, pg 122
  • Black cumin (nigella sativa or kolonji)
  • Gold mine of medicinal properties
  • Fenugreek
  • Metabolic issues (blood sugar, cholesterol), helps promote breastmilk production 
  • Should be cooked. Use with meats and veggies 
  • Clove:
  • Rich in vitK and minerals 
  • Use whole cloves
  • With beans, curries, and also sweet dishes 
  • Fennel:
  • Powerful digestive properties 
  • Pain reliever
  • Cancer fighter
  • Roast them with coconut oil, then add to meat, veggies, or soups
  • Coriander:
  • (Seeds from cilantro plant)
  • Can help detox from heavy metals
  • Normalized blood sugar and cholesterol 
  • Helps with digestion without being hot
  • Better if whole, but if buying ground then buy small quantities since it loses potency once ground.
  • It can be added to any dish without overpowering it
  • Try is soups, broths, meats, Sateed veggies, pancake mix
  • Allspice:
  • Helps balance estrogen, helpful for menopause 
  • Cancer fighter
  • Regulates blood pressure
  • Better to get whole dried berries than the powder
  • Use in soups, legumes, meatloaf and also in sweet dishes like pies or cakes
  • Curry leaf (not curry powder):
  • Helps diabetes, heart disease, and inflammation
  • You can find in Indian stores or online
  • Use leaves still attached to stem
  • Use when making a curry or something else (similar to how you use a bay leaf)
  • Ajwain:
  • Digestive, colds, viral infections 
  • Dry roast or in cook coconut oil 
  • Use with meats, veggies, and curries 
  • Saffron:
  • Anti depressant/elevates mood, improves Alzheimer’s, supports fertility
  • Soak strands of saffron in water for 5 min before using in foods
  • Whole seed spices last longer, itleast 1 year
  • Daily routine he recommends:
  • Wake up early without alarm
  • Have tall glass hot water with lemon juice
  • Do oil pulling, then brush teeth
  • Neti pot
  • Journaling or meditation for a few minutes (praying)
  • Implement intermittent fasting (many different forms), one form is only eating between 12-8 on two days of the week 
  • Exercise:
  • Do HIIT workout once a week (increase intensity for 30 seconds periods)
  • Yoga
  • Lots of walking
  • Sitting less
  • Do muscle building twice/week
  • Light:
  • Get sunlight during the day
  • Wear amber glasses at night
  • Meditation/breathing practices:
  • Diaphragmatic breathing, a good place to start if your new to meditation.
  • Sit comfortably, spine upright but relaxed, one hand on abdomen, notice how it moves with your breath, have your abdomen rise when you breathe in and fall when you beast out. 
  • This is opposite from how most people breath.
  • Breathing awareness meditation:
  • Pay attention to your breath. Mentally think/say breathing in and breathing out to keep you attention there and if your mind wanders bring it back. Start with 5 min and work your way up to 15 min a day.
  • Pranayama:
  • Where you cover one nostril with your finger and breath deeply then switch
  • Things that are good for detoxing your liver:
  • -grapefruit juice
  • -cauliflower,broccoli, Brussels sprouts
  • -beets green (leafy tops of beets) are the best!!!
  • -onions, garlic, eggs, shallots, leeks 
  • -turmeric and milk thistle herb
  • Heavy metals:
  • Safe options for cooking; glass, cast iron, enabled cast iron, and stainless steel
  • Good fish: wild salmon, sardines, mackerel, flounder
  • Fish oil supplement, make sure they have been 3rdparty tested for heavy metals (Nordic naturals, Carlson)
  • Avoid tap and bottled water. Drink water purified by reverse osmosis filtration system. The kind installed under sink Available at Costco. 
  • Don’t used slowcookers with glazed surface or that have been found to leak lead
  • Safe cooking options: glass, cast iron, stainless steel 
  • Select antiperspirant that does not contain aluminum 
  • Install shower filter (aquasana, Berkey)
  • Fluoride free toothpaste 
  • Minimize nail polish!
  • Clean with HEPA filter vacuum
  • Keep liver healthy & detox:
  • -avoid excessive use acetaminophen (in tylenol)
  • -alcohol in moderation
  • -sweating from working out is good it doesn’t help detox like a sauna or steam room or even hot bathtub
  • -drink lots of water and get fiber from fruits and veggies to have proper elimination
  • -beets and Beet greens are the richest in betaine that supports liver function 
  • -cruciferous veggies support liver function
  • -ground flaxseeds, 1 tbspn daily
  • -sulfur rich foods: garlic, onions, shallots, leeks, eggs
  • -Tumeric 
  • -bentonite clay: use in baths, clay masks, etc. don’t take internally
  • -chlorella, 2 tspn in smoothie 
  • Try the get 12 servings of veggies a day
  • Kitcheri: rice and mung beans fish that’s good
  • GF grains that are ok: white rice, quinoa, millet, wild rice, amaranth, buckwheat, teff, arrowwheat
  • -fermented foods, try to have once/day:
  • Sauerkraut, kimchi, coconut milk yogurt, Kombucha 
  • -bone broth, 4-5 times/week
  • -nuts and seeds (avoid peanut)
  • -variety of spices
  • -replace soy with coconut aminos 
  • The diet he recommends:
  • Everyday:
  • Eggs
  • 12 servings veggies (especially leafy greens and cruciferous)
  • 2 servings fruit
  • Root veggies (potatoes, sweet potatoes, beets, carrots)
  • Healthy fats
  • Some kind of protein: Meats, fish (properly cooked legumes and dairy if you can tolerate)
  • Fermented foods
  • Spices
  • Eat 4-5 times/week:
  • Bone broth
  • Sprouts: clover, alfalfa, broccoli sprouts
  • Tea: green, black or white
  • Chocolate 70% or higher
  • Cinnamon flavor fermented cod liver oil from green pastures
  • Pickled ginger

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