Kurt G. Harris MD

PāNu means paleonutrition. The "paleo" here signifies "old" and not necessarily paleolithic. The PāNu approach to nutrition is grounded on clinical medicine and basic sciences disciplined by knowledge of evolutionary biology and paleoanthropology. The best evidence from multiple disciplines supports eating a pastoral (animal-based) diet rather than a grain-based agricultural one, while avoiding what I call the neolithic agents of disease - wheat, excess fructose and excess linoleic acid.

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Friday
Nov132009

What I eat

All of you who are interested in more information on what I eat have been patient, so I thank you. I have some recipes and photos I'll put up later but here is a rough idea of our diet. (Me and the missus).

One reason I have so far avoided doing this is to emphasize that PaNu is about avoidance of the neolithic agents of disease that are outside our evolutionary experience, and not about meal plans, "blocks", counting, or measuring. It is not about exact macronutrient ratios and it's definitely not about supplementation or medicalizing your diet. Most folks  who follow my plan locally have no idea exaclty what I eat and I have little knowledge of exactly what they eat.

That said, it may help provide some context for my ideas if you see how I implement them.

I don't count, weigh or measure and I only look up the contents of what I am eating for research purposes (curiosity or the blog).

I eat about 5 % of calories  as carbohydrate right now. Partly that is because I seem to be somewhat starch intolerant and I see little point in adding things like potatoes and rice that I didn't eat much before. It is not because I am specifically following Kwasneiwski's optimal diet, it just works out that way. But many of my own premises lead the same direction as Kwasniewski, so that's just confirmation in my mind. I suspect anything from 0-30% carbs will work fine (for health) for most people. If you want to go beyond that to Kitavan levels with Yams or white rice, I doubt if that is as healthy, but that might be OK, too if you have extirpated the neolithic agents.

My staples are:

Grass fed beef and lamb, wild venison (whitetail deer), bison. I eat the hearts and livers, don't care for the kidneys. Codfish, wild salmon and trout from lake michigan, sashimi (maguro especially). Wild turkey (the bird not the liquor)

Eggs - pastured eggs averaging 4 a day  - often garnished with green or red chili salsa and sour cream. Onions and mushrooms for accompaniment.

Whole cream - in coffee and straight up. Diesel #1.

Pastured butter - I use it to cook everything and add it to stews and chili. Diesel #2.

Bacon, smoked bacon and prosciutto ham maybe once a week. (Penn Jillette says bacon is the perfect food)

Occasional sardines in olive oil or water.

Cheeses - Gorgonzola, parmesan, cheddar, brie, etc.

Veggies mostly as condiments - Red, yellow and white onions, regular and portabella mushrooms, wild morels and chantarelles in season, asparagus, green beans, different varieties of chilis.

Our main fruit is tomatoes eaten whole or crushed in tomato sauce for stew or chili. Lots of avocado with breakfast. A handful of raspberries and occasionally blueberries topped with unsweetened whole whipped cream now and then. Add vanilla to the whipped cream.

The wife eats thin apple slices with cheese on them but I find apples too sweet.

"Nuts" - limited pecans, almonds and walnuts  - not for health just for flavor.

Any day we eat factory meat or get a big dose of n-6 PUFAs in restaurant food (Mcdonald's burger without bun, barbecued store bought chicken, restaurant eggs fried in vegetable oil) we each take 1 teaspoon of Carlson's cod liver oil.

You know about the vitamin D - now 8000 units/day Carlson's drops in morning coffee.

Only when the pastured eggs are out (chickens are molting) we take one drop of vit K2 in the coffee. May not be necessary with all the hard cheeses we eat.

Pretty basic and most is prepared as carnivorous mexican food or kind of camp style. Haven't used the oven in 2 years.

Reader Comments (115)

"Whole cream - in coffee and straight up. Diesel #1."

How many oz. of cream are you using in these coffee drinks (and when you drink it straight up)? I'm trying to get if you are using mostly cream, or just flavoring a coffee with 1-2oz (if that) with cream.

-Mark

KGH: Flavoring a coffee with about 5 tablespoons.

November 13, 2009 | Unregistered CommenterMjohnson

K,
I too am measure averse: just eat the damn stuff, observe the body and quantities sort themselves out.
Stand-by. Whenever someone documents their dietary intake online, seems like all manner of folk get ready to whack you about the head with one of the foodstuffs!

November 13, 2009 | Unregistered Commenterj

"Pretty basic and most is prepared as carnivorous mexican food or kind of camp style. Haven't used an oven in 2 years."

"If you are going to post telling me it's boring, better make it entertaining;)"

It's not boring ! And hey, I hardly ever use the oven either except to roast chicken or lamb in. I hardly ever use a saucepan either. My main cooking utensils are a frying pan and wok, sometimes a steamer. The other great thing about paleo cooking is that it's easy and quick to prepare, no long prep such as with neolithic dishes, soaking rice and all that forethought, it's simply fry, or steam, for 10 minutes or so whether meat, fish or veggies. And when it's organically reared the food has soooo much more flavour than factory reared food, it doesn't even need salt or pepper !

My son eats neo food so I have to do prep for his meals and it's a real pain compared to the simplicity of my and dh's meals. Son is coming round to our way of eating a bit though.

I would love to try bison - not available in UK.

Bon appétit !
Anne

KGH:

Your son, do you light his cigarettes for him, too? I am a nazi about not having bread in the house- maybe that's stupid but the only poison I'll supply to guests is whisky and wine.

November 13, 2009 | Unregistered CommenterAnne

Kurt,

Compared to my diet (my meals in pictures), yours is positively exotic and far from boring. Trouble is, every now and again (too often, recently) I go nuts and gorge on every kind of crap under the sun. It may be that if I had a little more of what I fancy on a daily basis (thus, a more interesting diet) these falls from grace might not be so spectacular. I am not so sure. Extremity is in my nature, so this may be the only way :-s

KGH:

Like most bloggers, I am giving you the core of my diet and it's about 95% of it. I am not a reality show, though, and the 5% that might not be so advisable, like eating a whole 70% lindt bar or some rancid canned cashews from walmart or some M and Ms from the gas station - well, I am not claiming to be perfect. I have noticed on VLC if you cheat with sugar you can really spike your blood glucose - will post about that in due course.

Kurt, do you ever eat tongue? Lamb tongue are too small to deal with imo, but beef tongue is very tasty once cooked properly and peeled. It's highly fatty with much connective tissue. It is a very economical cut as well.

KGH: Got one waiting in the freezer from our grass fed steer. Anxious to try it.

November 13, 2009 | Unregistered CommenterSatya

Thanks for taking the time to post what you eat.
Do you drink caffeinated coffee? I thought caffeine was a no no. My husband won't give up his home roasted brew first thing in the morning. He puts raw pastured full cream in it too. I don't do well on caffeine....I am naturally speedy.

KGH: It's a no-no if it makes you jumpy or you are silly enough to drink 12 cups a day (physical dependence possible)

November 13, 2009 | Unregistered CommenterLucy

great post Dr. Harris.

dont worry about the never ending onslaught of people prepared to question anything and everything without any critical or objective reason, or who will deem your posts boring because they dont thell them exactly how to live their life, or why one doctor disagree's slightly with another on how much cream to drink....

the one thing i know many low-carb folks like do is compare in terms of "grams" of carbs, at least that what i have noticed as a left-over from the atkins days. when people say "5% of my diet is carbs" i dont really have a good feel for what that means vs. "40 g of carbs a day" , for me i can quantify 40 g to "2 slices of bread and some jam" or something as such.

i know for those with massive appetites, "5%" of total calories could be a considerable amount of carbs compared to others, i wonder if eating more fat and protein really permits more carbs as a proportion game.

my question is then, is there a good way to approximate what %5 carbs is for a diet such as yours in Grams terms, or is that an antiquated method to approximate one's carb load?

thanks again for the work you do on this site,


KGH:

I eat maybe 2000 kcal per day max. Sometimes 1800. I do no food logging. At 2000 Kcal, 5% carbs is 25 g and is mostly from onions, tomato, avocado and a little chocololate or raspberries.

At 2000 kcal per day, 5% = 100 kcal = 25 g carbs

At 3000 kcal per day, 5% = 150 kcal = 37.5 carbs

I don;t measure so the 5% or 25 g figure is a guess = it might well be closer to 50 g on average.

It's not zero and not 150 g.

November 13, 2009 | Unregistered Commentercosa

i think the hardest thing about commiting to eating this way is to stop looking at it as what i cant use, but all that i have available to use..i can convert just about any of my standard recipes into paleo without much effort..my husband eats what i put in front of him and if your were to ask him if he eats paleo he might look at you funny..ive cooked for big crowds and in some instances offer a side of carbs to satisify them (bowl of pasta, mashed potatoes, loaf of french bread)..its a mind set

KGH: Well said.

November 13, 2009 | Unregistered Commenterfun2know

Kurt, you mention morning coffee. Is it de-caffeinated or do you not consider caffeine to be an issue? I just did a search and couldn't find any solid results discussing that question, so I apologize if this is answered elsewhere and I missed it.

KGH: I am more concerned about the organic chemicals used to extract the caffeine than caffeine itself, but not that worried about either. Mostly decaf, sometimes not, sometimes I grind them together.

November 13, 2009 | Unregistered Commenterpfw

Dr. Harris,

Thanks for posting info about what you eat. That sounds very similar to what we eat on a regular basis with the exception of the wild turkey and bison. Do you hunt the turkey and deer yourself? I have thought about taking up hunting in order to obtain more venison and possibly some turkey. Anyway, thanks for the awesome blog. If only I could locate a physician like you here in Richmond, VA.

Thanks
Justin

KGH:

I try to hunt the whitetails and turkey, no wild bison around I am afraid.

November 13, 2009 | Unregistered CommenterJustin

Looks okay to me, I am headed down a similarly boring path. I have started to add some 100% cacao nibs to my whole cream, any opinion on the chocolate thing as another source of fat?

KGH:

There is no way I could get enough fat just from chocolate without a headache. I eat Lindt 85% - two squares is 5 grams of sucrose. Often we shave it and put in on top of the whipped cream and raspberry dessert. It goes a long way.

November 13, 2009 | Unregistered CommenterKen Smithmier

Were do you find "pastured eggs"? I don't see anything like that at the grocery store.

KGH:

You pretty much have to go to a farm market, or find a local farmer and "contract" with them. Maybe whole foods? I live in the sticks so don't know about that. Pastured means not factory raised, and must have access to greens and bugs in addition to feed so omega 3 ratio is appropriate.

November 13, 2009 | Unregistered Commenterkkrv

Hi Kurt,

How much ml of cream would you average per day? I've been known to down a 500ml carton of double cream a couple of times per day without ill-effect :-)

WP

KGH: That's why I call it diesel # 1, as long as you don't have casein allergy, there is no practical limit to whole cream. I can do 500ml some days no problem. If no time to prepare fatty meat, there is more cream. Cream and hard boiled eggs are my fast food.

November 13, 2009 | Unregistered CommenterWinalot

Also, about liquids? Water, tea, coffee, green tea in addition to cream?

KGH: Water with a wedge of lemon. Iced teas made with regular or white teas.
Coffee- sometimes decaf, sometimes not. Sometimes I still drink half and half but not often.

November 13, 2009 | Unregistered CommenterWinalot

Not bad. Very close to what I eat--a comfortable balance between health and convenience. I find it a huge relief to prepare simple food. Now that my wife is on-board, we actually have time to relax during breakfast and dinner rather than working for hours on complex food contraptions.

I've noted that whole cream doesn't agree with me in quantities any larger than a couple of tablespoons. I generally ferment it to creme fraiche consistency and add it to foods.

KGH: I am going to try the creme fraiche thing soon - care to share your instructions?

November 13, 2009 | Unregistered CommenterDave B

This sounds great, but your last remark about not using an oven totally confused me. Surely you don't eat all your meat and eggs raw?

KGH:

Everything is sauteed, barbecued, stewed or grilled. Why would I need to bake it?

The cooktop is the part I use. The oven part has the cobwebs.

November 13, 2009 | Unregistered CommenterKathy

Looks like a good list to me. I eat similarly, except my body prefers crucifers to peppers.

November 13, 2009 | Unregistered CommenterGrok

Penn Jillette reference for the win :D

Thanks for the info, doc. It's pretty similar to what I eat, except mine is not wild meat but supermarket-meat (too poor right now). But in Germany there are "pastured" eggs in every supermarket! That's cool, I buy those.

I stopped drinking 500ml of cream per day after my weight loss stalled. I thought it might be connected with too much calories from the cream. But I might've been wrong, because now I'm stalling despite not drinking any cream (or eating too much carbs). Maybe it's just a natural stall or something.

KGH: If you have to eat factory meat, ruminants are best. The beef in europe is probably better than in the US because farm subsidies make grain-based feed more expensive.

November 13, 2009 | Unregistered CommenterBleicke

Thanks for the insight. I love your blog as you make sense. Also, I get told that my diet is boring too, but I am never bored. I mean how many people just eat 3 different breads for their 3 meals? They don't really have any more variety than I do.

Also I can make the same dish and change the sauces to make it Mexican, Italian, Thai, or any other kind you name. Just pick a meat and some veggies for flavor and add a sauce. It is so easy and like others have noted, much quicker when you just need a fry pan.

November 13, 2009 | Unregistered CommenterKyle

"Your son, do you light his cigarettes for him, too? I am a nazi about not having bread in the house- maybe that's stupid but the only poison I'll supply to guests is whisky and wine."

I won't allow cigarettes and I would object to my son taking drugs - he would have to leave home if he chose those things. But I seriously want my son, at 20, to make as many life choices as possible himself because when things are imposed from on high people have a tendency to reject them when they have the freedom to....saying that it is very easy to show the harmful effects of tobacco and drugs. I came to the Paleo way after discovering for myself that Neo food was bad for me...and everyone else. It took me fifty years of living to discover this. My son is learning that quicker than I ever did because I and dh are giving him good examples. He cut his amount of bread in half the other week after feeling quite sick one night because he'd simply overeaten on it....that was by far the best teacher and I was able to explain why and how he could improve his diet the Paleo way. Your blog about health taxes comes into my head - it's a freedom issue.

Anne

KGH:

I was certainly not suggesting you control him. Just noting that you are serving it to him. In our house, it's paleo for dinner. If not, you can do your own food prep and serving. Maybe a way to say it is we can allow freedom without enabling.

November 13, 2009 | Unregistered CommenterAnne

Creme Fraiche: I buy raw heavy cream, pour it out into a shallow pan, cover loosely with a cloth or paper towel. Let it sit out for 24-48 hours as it thickens at room temps between 60 and 80 degrees. I just allow the bacteria present to ferment the cream. I'll give it a quick stir every 8-10 hours, as I check the consistency. Once thickened, I dispense into smaller containers, seal up tight and cool in the fridge. Keeps a good 2 weeks sealed up. I use it in all sorts of meals, drinks, and straight up. Sometimes I drain off as much whey as possible with cheesecloth (save for the cats/dog) and really thicken the stuff up to near-cheese consistency. Very very simple. The low lactose and protein content of heavy cream makes for a more tolerant, less volatile fermenting process than with milk.

FAGE Total high fat yogurt can work as a starter culture if you are not having success fermenting. Just add 2-4 ounces per quart of cream. Other starters are available on line with a quick look. But I've always had success with the naturally occurring bacteria in the raw cream.

You can also whip this into fermented butter, cook that down for ghee, etc.

November 13, 2009 | Unregistered CommenterTim

Kurt et al,
Regarding the GF Beef tongue: Once you get over the fact that it is one giant @$$ tongue, throw it in a crock pot with the liquid of your choice. I went with tomatos and chilis + seasoning. Leave it in there on low all day. When you pull it out, slice off the outer membrane of the tongue and discard it. After that, take two forks and shred the meat. It is indistinguishable from a regular roast and costs about half the price.

As you know, my carb intake is similar to yours (10% on average according to Fit Day). I do take in almost all my carbs post Cross-Fit workout, although occasionally, I skip the post-workout meal (i.e. missed the mammoth during the hunt) and workouts are always during a 13-15 hour fast.

I get pinged a lot on what to eat and how to make it interesting. I recommend a couple of things. Pick up a good Thai cookbook. Tons of the dishes are as low carb as you want and extremely paleo. A curry with seafood and coconut milk will satiate you all day. Instead of rice, pour it over spinach or some steamed cauliflower. My other recommendation is to pick up "Nourishing Traditions" by Sally Fallon. There are lots of recipes with sprouted grains and other things I avoid, but there are plenty of great meat, game and seafood recipies. The bottom line is there is no reason to eat boring without the carbs.

Unless of course you are sitting in Ramadi.

KGH:

Folks, you have just heard from a Navy Seal who is also a gourmet cook, my brother-in-law by marriage, Jason. Pay attention!

Jason, glad you are safe and able to type from the cradle of civilization.

November 13, 2009 | Unregistered CommenterJason

I can't always afford pastured meat so I eat super market fare. I take 4, 1200 mg fish oil caps a day to offset 6-3. Is that enough? Should I also do the cod-liver oil? FYI google "Mike Nelson Bacon Fast" for a very amusing look at an all bacon diet.

KGH: You'll have to do your own calculations - 5 g of fish oil sounds like a lot.

I figure a teaspoon of CLO balances 8 oz of factory beef in the US - a rough estimate.

November 13, 2009 | Unregistered Commenterwarren

Dr. Harris,

great post as usual!!!
my diet looks very similar, i also LOVE cream, especially whipped cream :) i have a couple of questions: the cream i buy is from organic, grass fed cows but it is pasteurized & homogenised. do you see a problem with this?
also, i'm not sure if i have a casein allergy, are there more than one tests for it? and if so, which test should i do?

thx for your great work!

KGH: Casein may give a rash or asthma if you have a true allergy. Not an expert on testing and can't vouch for such.

No problem with pasteurization or homenegization for cream. Raw dairy may be healthier in theory or you may end up getting a variety of tuberculosis or brucellosis from it.

November 13, 2009 | Unregistered CommenterOliver

I've posted my method for making creme fraiche under the "PaNu Recipes" topic of the forum.

It's great stuff. I regularly have it with eggs, or mixed with drippings from cooking meat for a sauce. Also on spicy foods. Good way to boost the fat on lean meals.

KGH: Thanks!

November 13, 2009 | Unregistered CommenterDave B

thank you for the response to my initial post Dr.

one final question:

do you consider alcohol in a general sense to be contributive to the sames sorts of ailments that carbs/sugars do even if on their own contain little carbs (in the case of hard liquor and red wine at least)?

i know you have covered the topic before but im wondering if a steady diet of moderate drinking non-carby booze coupled with a VLC diet (aprox 20 g per day) might be hampering the benefits of VLC.

thanks again,

KGH:
Alcohol is a hepatotoxin, as is fructose. I can't tell you how much it's OK to drink. I have a few glasses of wine month. People vary in their tolerance to both alcohol and fructose.

November 13, 2009 | Unregistered Commenterd. cosa

Kurt, do you use or have any opinion about coconut oil? I use it a lot, as well as drink coconut milk. The fat is very saturated, and I actually use the milk as my diesel! It really gives me an energy boost

DEX


KGH:

It's good

November 13, 2009 | Unregistered CommenterDexter

Dr.Harris,
First things first, thank you for the informative and educative posts. I've been trying to follow a Primal lifestyle for the last 6 months or so but I'm not quite there yet. I'm probably 75% paleo. I try to eat pastured meats, eggs and raw dairy. But I also eat LOTS of nuts. I've started taking fish oil pills recently to offset the O6 while at the same time trying to cut down my nut consumption. In your post, you've mentioned you take CLO to balance the O6. What is your opinion on fish oil pills? Is CLO a better alternative?

I'm looking forward to reading your post on cheating sugar with on VLC.

KGH: I am not a supplement guy - I like the CLO because I love the taste (seriously) and it has other vitamins and you can tell if it's rancid and I trust Carlson's by reputation and I don't like to take pills.

Nuts are better than fruit for sure.

November 13, 2009 | Unregistered Commentermaba

haha im always surprised at the feedback bloggers get when they post their food it's amazing... if one simply reads the get started and a couple posts, they know what you eat... but always, very entertaining. i agree with cooking in the farm churned fresh butter, stuff is amazing but my farmer could go easy on the salt haha

i no longer have access to pastured eggs(change of season??) and now the farmers market has "free range cage free" eggs... im guessing they are better than like walmart brand, but i feel like im getting cheap ended here, do you know what these kind of eggs qualify as? im guessing it simply means their cages have no locked door.

also do to our not-so-hot economy im stuck eating butcher market meat. they state it is "USDA prime choice cuts" but still i guess its factory farm grain fed junk... any suggestions for which cuts/parts to eat? i take krill oil everyday, dunno how it compares to cod liver oil

KGH:

Cage free is meaningless unless they have grassland and the bugs that hang out there. If you want to be kind to chickens don't breed them to lay eggs and be eaten.

Vegetarian chicken eggs is insane - chickens are nearly carnivores if given the chance. That's like the vegan dog on Mike Judge's TV show "The goode family".

Omega 3 supplemented - Stephan has a post on that you might check it out. I am on the fence about buying those - probably better than standard.

"Organic" in general is a giant marketing scam. Organic certification means nothing and it just costs your farmer money to get certified. Grass fed and finished is most important.

November 13, 2009 | Unregistered Commentermallory

kurt, care to comment on "organic" cream? i figure that it mostly means the cows were fed organic corn, so no help on the oils. otoh, i suppose there might be a difference in terms of herbicides, fertilizers, antibiotics and so on. think it matters?

KGH:

Hi Jeff

I need to do a whole post on the organic idea - it is scientifically incoherent. In practice organic animal products can be fed grains (!!!) that were grown organically (without artificial pesticides or fertilizers) and can't be given antibiotics, etc.

You can have grain fed beef that is totally unnatural in it's fatty acids and pay more for it because its certified organic, whereas the beef I buy is locally grown by a hobby farmer on 100% grass and is not certified organic.

FWIW, it is well known that many of the "organic" pesticides are more toxic than the more synthetic ones that you can't use if you want certfication. So the concept is stupid for fruits and vegetables, too. Whether a plant is given elemental nitrogen, P, etc or it comes from the breakdown of animal feces and dead animals and plants does not make a damn bit of difference to the health of the plant. Plants are in fact only capable of using inorganic material! So you cannot feed a plant organically. It is complete nonsense.

Also, the petroleum we are running out of is 100% organic.

They should have used some other word for their marketing scheme, because using "organic" is just scientifically illiterate.

November 13, 2009 | Unregistered Commenterjeff klugman

Thanks for sharing this post today.
My oven is also not utilised. I do use the warming drawer for making jerky.

Ground lamb sauteed in good quality butter with onion, some spices and heavy cream is a big staple in my house. Never boring. Just change the spices or add some tomato paste and you've got a whole new dish.
Thanks as always for your great blog.

Marc

November 13, 2009 | Unregistered CommenterMarc Feel Good Eating

i get so pissed about the marketing and the scamming. drives me nuts mississippi cannot by law sell any grassfed meat anywhere because we dont live up to some standards else where(or something like that). any suggestion on the eggs? is "cage free" any better than run of the mill eggs?

btw- i read about factory farmiing veal the other night for the business ethics class.... it was down right disturbing to say the least. they went into detail for court cases on lots of factory farming, and like you said, blew the organic crap market out of the water calling B.S.

November 13, 2009 | Unregistered Commentermallory

Since going off of SAD, I now positively hate sweets, especially soda, which I loved for many years. The exception is salty carbs-pizza, chips, garlic bread, etc. I usually give into good pizza if I'm hungry.

November 13, 2009 | Unregistered Commenterzach

Mal,

My ranchers at Burgundy Pasture Beef sell some very economical cuts, and they ship nationwide. Organs in particular are inexpensive, but I have no idea what their shipping rates are.

I can completely vouch for the quality of their food - their beef products are all their own. I have been to their ranch and been a customer for years. They know what they are doing in terms of raising animals with sound practices and turning out a top quality, dry aged product. Many top notch restaurants in N TX buy from them.

Good luck to you in your quest for good, cheap food!

November 13, 2009 | Unregistered CommenterSatya

what about taking Unique vitamin E to burn off the PUFA's in the factory farmed meat? Putting rancid fish oil in your body doesn't make any since. The only fish oil that i would take would be the Fermented cod liver oil.

troy

November 13, 2009 | Unregistered Commentertroy

Mmmmm, much like what I feed my family. We tend to eat game more often than beef, poultry, or fish because I buy a half bison every fall from a Montana pasture-based ranch that delivers co-op orders to San Diego once yearly. Also, my sister and her husband's family hunt and they are often generous with their venison if someone can transport the frozen meat.

Less and less of our food comes from stores each year. We've been CSA members for a few years so nearly all our weekly box of produce is local, seasonal, and picked only 12-24 hours before I receive it so it is very fresh. Our neighbor has a co-worker who keeps chickens at her "horsey" property so I get eggs via that connection.

We go through more heavy cream than milk, too, and we also use a lot of coconut milk (sometimes canned, but now that I have a coconut grater, often homemade from brown coconuts). Saturated fat is definitely my predominant fuel.

November 13, 2009 | Unregistered CommenterAnother Anna

I'm having a hell of a time finding cream without carrageenan or other random additives in it. In fact, I can't get it unless I drive an hour and a half one way to a raw milk dairy over in PA (I'm in NJ, which has essentially cannibalized its own dairy industry). I can't believe there isn't any commercial cream without additives. Even the damn "organic" stuff has it. Anyone know of a brand that doesn't?

For everyone wondering what the fuss is about, I have Crohn's and there's some evidence that carrageenan causes intestinal irritation. So I'd rather not have it.

November 13, 2009 | Unregistered Commenterpfw

The economy issue is something I posted to Peter at Hyperlipid as finances can dictate which cuts of meats, eggs etc. I purchase.

Due to finances I eat eggs from caged hens, pork belly, value mince, supermarket butter and cream etc. I was taking 9g of fish oil a day to balance the O6 but have cut this back to 5g on Peter's advice.

One thing I also raised was I actually have to work quite hard to eat the amount of food I need to keep my weight up and left to my "natural" appetite I'd eat less and probably weigh less as well.

I'm a skinny 40-something guy (always have been) and eating 2 packs of pork belly (about 10 thick slices), 6-12 eggs, sliced ham / chicken, mince (2 value packs), half a pack of butter, 500ml cream (sometimes 1000ml as mentioned) in one day can literally be quite a bit to stomach!

Peter mentioned raising insulin slightly to increase weight, and therefore BMI, but in the bad-old days of high-carb I often "bulked" on 5000+ calories so right now zero-carb works much better!

November 13, 2009 | Unregistered CommenterWinalot

Dr. Harris,
thx a lot for your answer!
concerning the casein, i don't suffer from any rashes or asthma but i do have hay fever in spring/summer time. could casein be responsible for it?

KGH:

Hay fever would be a bit unusual but if you have eliminated gluten grains for at least a year with no improvement it is possible. You may need to consult an allergist. I am not an expert on food allergies

November 13, 2009 | Unregistered CommenterOliver

Winalot;
Yes indeed, that is quite alot of food to stomach; and the share amount alone can pose a problem to the wallet. (~X2 the food that is roughly needed for maintenance.)

How is your workout regime? Some heavy weight lifting, coupled with good rest can really do wonders for people who wants to gain a couple of pounds. Nothing new under the sun there obviously, but I think that it really deserves to be stressed.

I have a formerly very skinny friend/coworker at your age who has had great success the last month's with just a couple of short strength sessions a week, coupled with the PANU approach.

He approximates his intake to 3k cal~day, with carbs generelly hovering sub 30.

Raising insulin slightly sounds like a take that could make sense. Forcing down 5k calories a day, without appetite, sure does not sound good and the downsides to me would surely outweight any eventual upside and weight gain.

November 13, 2009 | Unregistered Commentercust

pfw,

Have you considered making your own ice cream? It's incredibly simple and you can control not only the unnecessary additives, but you can use milk from pastured cows and can control the sugar content.

November 13, 2009 | Unregistered CommenterChris Woods

Dr Harris
I have started on paleo diet a little bit more than a year ago. Here in Australia our spring season just started and in previous years I would have at least two – three times hay fever attack. However this year it still didn’t happened. I don’t know if this is due to the paleo diet or me spending more time outside with my shirt off. Or it could be combination of both.
In regards to few comments on paleo diet being boring I straggled in the begging. Then I started getting cook books, mostly Jamie Oliver and Gordon Ramsay, and adopting their recipes to the ‘paleo way’. One problem that I came across was that these recipes were sometimes very elaborate and it took long time to prepare. That is when I came across this little gem. It called ‘French Cooking in Ten Minutes’. This little book covers everything that you need to know about cooking, fish, beef, lamb, pork, chicken, rabbit, venison, eggs (love eggs with cream) and even frog legs and all in ten minutes.

KGH:

Thanks I'll look for that one! Hay fever responds pretty predictably to wheat reduction.

November 13, 2009 | Unregistered CommenterAleks

pfw,

Organic Valley has two heavy whipping creams -- one that is pasteurized and the other ultra-pasteurized. The ultra-pasteurized does have carrageenan; however, the pasteurized has Organic Grade A Cream (Milk) listed as its only ingredient. Our local Whole Foods carries only ultra-pastuerized, but will order the pasteurized for me. I have to buy it by the case, but I just freeze what is not consumed in the first week. Defrosted cream definitely has a different texture (much thicker), but I just stir it, pour it into a glass and drink it. Love it!!!

http://www.organicvalley.coop/products/milk-and-cream/heavy-whipping-cream/pasteurized-16-oz/

KGH:

Organic valley is not grass fed, just to be clear on that.

November 13, 2009 | Unregistered CommenterTom

I love your site, read it everyday for updates. What initially got me hooked on this type of diet was the book "TNT diet".
I exercise everyday, usually twice a day. I do the bike, or lift. I'm 6'2 205, and probably about 10% bodyfat. Just to give you an idea as to my size in correlation to what I eat. I have also read the warrior diet and am in love with the idea of intermittent fasting. I have been eating only one meal a day, which for me works out.
When I wake up in the morning I do the bike for a half an hour and then after work I usually do the bike again for another 500 calories. I do weights on the weekend for my legs and upper body, and one lift for upper during the week.
Then every night I eat about 5 eggs (organic/cage free) cooked in olive oil, with an avocado and a head of broccoli. To switch it up I'll have beef (from Kings, organic or all natural) i in coconut oil (organic from tropical traditions) After that I have fresh mozzarella and proscuitto and I finish that off with some organic heavy cream. Throughout the day at work I have Green Tea. And at night when I'm done I tend to have a couple of glasses of red wine.

Just wanted to give you my diet and see what you thought. Do you agree with the one meal a day? I like to eat one meal in which I can eat until I feel satisfied. Is the mozzerella OK? Is the proscuitto every day OK? Can I cheat on the weekends? Having sushi or pizza and for a desert having peanut butter and "raw unprocessed" honey? What abut leptin levels? Is this quote true.......if you never raise insulin levels, you will never get fat.....?
If I want to constantly loose fat, should I just stay away from carbs, and exercise? If I only overeat on meat and non carb fats, I'll never get fat, right?

I know this is a lot, but this is my first post and I just wanted to ask you some questions that have been on my mind. Thank you so much for this site b/c I really do love it.
Thats

KGH:

I think if you spend some time on the site, you can find most of the information that I think is important. I can't be a meal planner, sorry.

I will say that is an awful lot of exercise, and you might think about cooking with coconut oil instead of olive oil. Heat oxidizes olive oil more readily than coconut.

November 13, 2009 | Unregistered Commenterscott

'm sorry if I came off as asking you to plan my meals, but I just wanted to know if eating once a day had any ill effects on metabolism?
And is my logic correct in understanding that as long as I do not raise my insulin, that I will not gain fat, and will be constantly burning fat for fuel? I would say that I eat about 2500 calories per day, and I think I burn about 1000 additional calories from exercising......
I do still enjoy my sushi rolls, chicken sandwiches, peanut butter with raw honey, and pizza on the weekends. I try to keep it to a 24 hour period. Is that a big negative?
My MO is to get my BF% as low as possible, as well as eating a diet that is sustainable as well as healthy.....

I have started to read Taubes, GC/BC, based on your suggestion and I do hold your opinion in high regard. I'm sold on the diet......

KGH: If you read all the posts, you will find answers to most of your questions.

November 13, 2009 | Unregistered Commenterscott

@ Bleicke

You're a German, too Great :D I was just wondering if all the "Bio Eier" are the same as "pastured eggs".
And what is the best brand to substitute the "Whole cream" Dr. Harris is always referring to?
I eat some "Bio Schlagsahne", "Creme Fraiche by Gut und Günstig" and "Mozzarella". It might be a problem, because all of them are not raw and contain some lactose?!
I eat a lot of pastured Kerrygold Butter, Coconut Oil and Coconut Milk.
German beefs are mostly grass-fed, i suppose. So there is not much to worry about.

November 14, 2009 | Unregistered CommenterPaul

Hi cust,

Thanks for your reply. I actually weight train 3 or 4 times a week as the only "formal" exercise I take. I have a sedentary job sitting all day.

I find I have to weight train to keep my weight up and if I don't exercise I lose weight, a result of maintaining muscle I expect. My wife despairs as she has to do the opposite and exercise to lose weight :-)

I actually don't find eating the volume of food I do that much of a chore and could probably comfortably eat more, it's just the cost that gets prohibitive. Calorie dense, high fat, ZC has been a boon to me due to the higher calorie per g, eating ~5K calories from carbs and protein was hard and didn't leave me feeling too good!

Peter and I joked that I should probably resign myself to being the thin guy in the tribe who could walk a hunt for days on end but be most likely to die out when the famine hits!

November 14, 2009 | Unregistered CommenterWinalot

Chris: Yeah, I've made a few batches of 'ice cream' by putting heavy cream in an ice cream maker. Quite good. Although the best is soft serve, which I've made the really old fashioned way: you whip the cream for a good bit, stick it in a ziploc bag and then swirl it around in a bath of ice and salt for a while. Great texture.

Tom: Thanks, good find. Of course, my local stores only ever sell the "ultra-pasteurized" variety. Looks like I'm stuck with the drive whenever I want to stock up.

November 14, 2009 | Unregistered Commenterpfw

Is the bison you get in a store reliably grass-fed with a healthy O3-6 ratio? I can't picture bison in a feed lot or factory but I don't know. In my experience grass-fed beef is often "gamey" while I've never had bison with an off-flavor. So, if bison can be "trusted" I'd prefer it.

KGH:

I am not a bison agronomist but I know mine is grass fed - it's grown locally. I have heard they do not do well on feeds. Best to do some research on your source. My problem with most grass fed meat esp. hamburger is there is not enough fat in it - so they can market it as "lean".

November 14, 2009 | Unregistered CommenterNathan

Actually, Organic Valley is partially grass fed:

http://organicvalley.custhelp.com/cgi-bin/organicvalley.cfg/php/enduser/std_adp.php?p_faqid=22&p_created=1212694122&p_sid=pkRevYMj&p_accessibility=0&p_redirect=&p_lva=&p_sp=cF9zcmNoPSZwX3NvcnRfYnk9JnBfZ3JpZHNvcnQ9JnBfcm93X2NudD0yMjgsMjI4JnBfcHJvZHM9JnBfY2F0cz0mcF9wdj0mcF9jdj0mcF9wYWdlPTE*&p_li=&p_topview=1

http://www.organicvalley.coop/why-organic/organic-standards/pasturing/

And I stock up my freezer of their pasture fed butter when available (seasonally):

http://www.organicvalley.coop/products/butter/pasture/product/pasture-8-oz/

Sure, not as good as a pure grass fed operation, but better than other "organic" only milks (yes, I hate the organic term as well), and it's hard to find truly grass fed milk, even in Portland, OR, land of the hippies.

-Mark

I meant that they are certified organic, but their routinely available butter is definitely not 100% grass fed.

If you finish a cow or steer on grain for only 6 weeks, you make them about the same as grain-fed.

I would not pay extra for it, personally.

November 14, 2009 | Unregistered CommenterMjohnson
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