Free Paleo Cookbook For Dummies by Kellyann Petrucci Page B

to distribute your sugar intake and release less insulin. The later section “Sizing Up Reset-Friendly Portions” has details on appropriate serving sizes.
    The Environmental Working Group (EWG; www.ewg.org/foodnews/ ) did testing on produce and found which types are most beneficial to buy organic because of high pesticide contamination. You can find the EWG shopping list recommendations in Chapter 5 .
    Seeking Reset spices
    Spices are an especially nice addition during your 30-Day Reset because of the additional healing they may provide. During this time, your body is focusing on healing and regulating. Spices such as cinnamon, ginger, and turmeric can help heal your body as well as provide flavor. For more information on spices, head to Chapter 5 .
    Fixating on Reset-friendly fats
    All Paleo-approved fats are approved for the Reset, including the following (see Chapter 5 for more details):
    Coconut fats
    Olives and avocadoes
    Animal fats
    Nuts, seeds, nut and seed oils, and nut and seed butters
    Cooking at high heat can damage some oils, causing oxidation that makes otherwise-healthy oils likely to cause inflammation. Avoid cooking with extra-virgin olive oil and nut oils; instead, use those oils to toss on salads or drizzle over cooked food. For high-heat cooking — on the stovetop or grill or in the oven — use saturated fats from animals or coconut-sourced fats.
    High-heat oils: Coconut oil, palm oil, ghee (clarified butter), and animal fats
    Low-heat oils: Macadamia nut oil and avocado oil
    No-heat oils (cold use only): Olive oil, walnut oil
    These oils are so bad, they don’t even belong in a landfill. Keep these out of your house during your Reset and beyond:
    Canola oil (rapeseed oil)
    Cottonseed oil
    Grapeseed oil
    Margarine
    Partially hydrogenated vegetable oil
    Rice bran oil
    Safflower oil
    Soybean oil
    Sunflower oil
    Vegetable oil and shortening
    Sipping on Reset beverages
    Drink pure, natural beverages, and stay away from anything that’s going to spike your blood sugar. Chapter 5 has a list of Paleo-approved beverages, all of which are acceptable for the Reset.
    During these 30 days, make sure you have no sweetener whatsoever, including stevia, honey, maple syrup, agave, and even coconut palm sugar.
    Packing the pantry for your Reset
    Although the main focus of the 30-Day Reset is basic nuts-and-bolts foods, you can explore a bit into some Reset-ready pantry foods. Here’s the rundown:
    Beef and chicken broth (I recommend Imagine brand)
    Canned chilies
    Canned fish (watch the label for soy, sugar, or other unhealthy ingredients)
    Canned coconut milk
    Canned vegetables (sweet potatoes, squash, and pumpkin)
    Clarified butter or ghee (I recommend Pure Indian Foods brand)
    Coconut aminos
    Coconut butter
    Coconut flakes (unsweetened)
    Coconut oil
    Curry paste (I recommend Thai Kitchen brand)
    Fish sauce (I recommend Red Boat brand)
    Hot sauce
    Jerky (I recommend Primal Pacs or Gourmet Grassfed brands)
    Mustard (watch the label for sugar, cornstarch, maltodextrin, or other unhealthy ingredients)
    Olives (watch the label for sulfites)
    Pickles and relish
    Salsa
    Sun-dried tomatoes
    Tomato sauce and paste
    Vinegar, all varieties except malt
    100 percent unsweetened cocoa powder
    Sizing Up Reset-Friendly Portions
    Three variables determine how much you eat every day:
    Your hunger level
    Your energy level
    Your exercise/activity level
    Most people aren’t aware of how much they eat in a day. During the 30-Day Reset, pay attention to portion sizes. After that, recognizing correct portions becomes second nature; you automatically know how much should be on your plate. For the 30-Day Reset, here’s a basic template of serving sizes:
    Protein: Each meal should include a serving of protein. A serving of meat, fish, or poultry should be about the size and thickness of your palm (see Figure 4-2 ). That’s about 3 to 4 ounces for women and 5 to 6 ounces for men. A serving of eggs is as many