PALEO DIET

 

The Easy Health menu is bursting with fresh produce such as in-season vegetables, high-quality meat, seafood, free-range eggs, in-season fruit, nuts, seeds and fresh herbs and is free from dairy, grains, refined sugar and preservatives. With a prehistoric approach to eating, the food philosophy is simply eating as Mother Nature intended ensuring, everything is Paleo-approved, full of nutrition, of the highest quality and in accordance to the new Paleo pyramid, which recommends a wide variety of fresh plant-based foods accompanied by well-sourced, high-quality meat and herbs and spices. It’s a modern space where health and convenience unite and customers can choose to dine in, takeaway, grab a readymade meal or stock up their pantry.  

 

 

At Easy Health Pattaya we are proud to be different. Your health and happiness is our priority, which is why we serve only the freshest, seasonal produce prepared by skilled chefs to create mouth-watering meals that will leave you feeling fueled to live. We are a safe choice, with our entire menu proudly Paleo and 100% gluten free. We avoid dairy, grains, legumes, artificial sugars and preservatives that could potentially harm you, while supporting the use of ethically-sourced and pasture-raised meat and look forward to a time when this becomes the norm and not the exception. At Easy Health, we are passionate about healthy fats and health-enhancing alternatives such as ghee, coconut oil, olive oil, tallow, almond and coconut milk, and coconut sugar. Healing foods are Mother Nature’s gift, which is why we incorporate health-enhancing ingredients such as bone broth and fermented vegetables to heal your gut. With the future of our children at heart, we encourage healthy eating habits and relationships with food, for both the young and old. No marketing gimmicks, just good, clean and nutritious food prepared with love.

Ready Made Paleo Meals To Heat and Eat at home, at work and on-the-go

Easy Health Meals makes it easy to meet your nutrition goals during the busy work week without sacrificing taste. Meals are made from scratch in Easy Health's kitchen by our talented team using the same high-quality ingredients used at the restaurant. Our ready-made meals have proven very popular with busy Paleo customers for lunches/dinners at home or at the office. The meals will last several days in the fridge or you can freeze them for later. The menu varies each week and has included dishes such as avocado chicken salad , roasted zucchini stuffed with grass fed beef and vegetables, slow roasted chicken with sautéed spinach and mushrooms, paleo fajitas, grilled salmon with his Italian salsa and more.

The takeaway meal containers are plant based, microwave safe and quickly bio-degradable.

Some meals are in our display cabinet and you can pre-order any number in advance. All meals are Paleo compliant - and without refined sugar free or gluten and dairy free.! 3-day, 5-day and monthly meal plans are available. Pick-up at the restaurant or delivery at your bureau or home.

 

 

 

What is Paleo food or Paleo diet ?

The paleo diet (also nicknamed the caveman diet, primal diet, Stone Age diet, and hunter-gatherer diet) is hugely popular these days, and goes by one simple question: What would a caveman eat? Here, we explain what the paleo diet involves, its pros and cons, and, ultimately, what a modern person needs to know to decide whether or not to take the paleo diet plunge.

While Paleo followers won't be found throwing spears or wearing lion furs, the "Paleo way" does go beyond the foods we eat by emphasizing healthy lifestyle habits such as getting enough sleep, stress reduction, sun exposure, exercise, and avoiding harmful substances.

 

Eat Drink Paleo blogger and author, Irena Macri, says that in today's world we are largely desk-bound, consuming packaged, processed foods, living with chronic stress, and not getting enough sleep, all of which can make us sick, fat and depressed. To achieve optimal health, the Paleo lifestyle draws its core principles from our ancestors who ate whole, unprocessed foods, moved more, slept better and stressed less.

It's not about re-enacting the Paleolithic era, says Macri, but rather recognizing our genetic predisposition and applying current knowledge of how different foods and activities affect our body's functions like metabolism, digestion, insulin sensitivity, and systemic inflammation.

The diet combines these principles with modern scientific research and good common sense, and is intended as a framework rather than a "one-size-fits-all" approach to eating. Paleo can be tailored to individual needs, goals, body types and sensitivities.

 

The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson, Alzheimer, depression and infertility.

Three principal ingredients of paleo food

Lean proteins

Lean proteins support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals.

 

Fruits and Vegetables

Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.

 

Healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat

Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline.

Health Benefits of Paleo

Paleo focuses on real, whole, unprocessed foods. This reduces, and in most cases eliminates, consumption of preservatives, additives, artificial colors and flavors, hidden sugars, artificial sweeteners, sodium and flavor enhancers. As a result, you eliminate toxins and increase nutrient intake.

Paleo is a diet rich in nutrients, placing a huge emphasis on fresh organic vegetables. Instead of filling up on processed carbs such as bread and pasta, Paleo followers get their daily dose of goodness through organic lean meat, veggies, fruit and berries, healthy fats, nuts and seeds, all of which are full of vitamins and minerals.

 

Most people experience weight loss and muscle growth while eating a Paleo diet and keeping an active lifestyle. Improved metabolic processes and gut health, better sleep, stress management, sufficient Vitamin D and a healthy ratio of Omega-3/6 fatty acids all aid in burning off stored body fat.

The Paleo diet provides lots of fiber, which together with adequate water intake and a smaller intake of sodium help to decrease the bloat many people experience on a Western diet. Plus, the Paleo diet helps to improve the gut flora which is essential in keeping healthy digestion.

"Hangry" is a combination of hungry+angry, which is a common symptom for many people suffering from acute or chronic hyperglycemia. This also happens when the blood sugar drops and the person gets a rapid onset of hunger accompanied by irritability, fatigue, disorientation, and a foggy mind. Meals consisting of protein and fat are very satiating. The energy your body gets from fat, protein and some glucose from low GI carbs is released slowly and evenly throughout the day. As a result, the blood sugar levels stay stable and you rarely experience energy drops; hunger develops gradually without mood swings.

Paleo consists of healthy fats from grass fed meat, poultry, seafood, coconut, olive oil, nuts and seeds. There are no trans fats. A healthy ratio of Omega-3 to Omega-6 fatty acids is also promoted. The right types of fat are essential in maintaining healthy arteries, brain function, healthy skin, as well as decreasing systemic inflammation.

 

People following the Paleo/Primal diet experience many of the below benefits:

  • Increased and more stable energy levels
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  • Improved sleep
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  • Clearer skin and healthier looking hair
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  • Mental clarity
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  • Improved mood and attitude
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  • Improvements in those suffering depression or anxieties
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  • Less or no bloating, decreased gas
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  • Sustained weight loss
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  • Muscle growth; increased fitness
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  • Lowered risk of heart disease, diabetes and cancer
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  • Higher immune function and a general feeling of well being
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  • Improved glucose tolerance; decreased insulin secretion and increased insulin sensitivity
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  • Improved lipid profiles
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  • Healthier gut flora
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  • Better absorption of nutrients from food
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  • Reduced allergies
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  • The Paleo diet is anti-inflammatory, and most people experience reduction of pain associated with inflammation • Improvements in those with respiratory problems such as asthma

What's Involved?

The Paleo diet focuses on unprocessed whole foods, lots of healthy fats including saturated fat, grass-fed, free-range meat and eggs, lots of fish and seafood, vegetables, fruit, berries, nuts, seeds and some natural sweeteners. It excludes grains, legumes, processed sugar and most dairy. Some people include healthy dairy foods like kefir, full fat natural yogurt, some aged cheese and butter, but of course it really depends on your sensitivities. Paleo also focuses on local, organic products and good farming practices.

A common misconception about the Paleo diet is that it's a low-carb diet with a focus on meat. While a lower amount of carbohydrates may be consumed compared to the standard Western’s classic diet through the exclusion of grains and refined sugars, plenty of carbs are still consumed from vegetables, fruits and nuts.

There are a few hard and fast rules on the Paleo Diet, but as we mention above, Paleo is a framework and a lifestyle which means many people choose to be a little flexible in their approach, taking what works for them and their bodies.

What's In:

  • • Meat and poultry (including offal): grass-fed, free range meat is not only a kinder and more ethical way to consume animal products but it is also much higher in nutrients because of the way the cattle was fed and raised.
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  • Fish and seafood: try to choose sustainable, wild fish and seafood when possible.
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  • Eggs: free-range, pasture raised whenever possible.
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  • Vegetables: non-starchy and starchy tubers and root vegetables.
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  • Fruit and berries: stick to low sugar fruit and berries and keep high sugar fruit like bananas and mangos for days when you need a higher carbohydrate intake or when in season and tasting delicious.
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  • Nuts and seeds: in moderation. They are nutritious but many nuts and seeds are high in Omega-6 fatty acids which can be pro-inflammatory if consumed in large quantities and when your diet is not balanced by an equal amount of Omega-3 fatty acids found in oily fish like salmon and sardines, eggs and leafy greens.
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  • Spices and herbs
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  • Salt: use good quality sea salt or Celtic salt to get beneficial minerals and be sensible with it.
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  • Healthy fats: coconut oil, coconut milk and cream, ghee, butter (it's mostly fat so no big problems with lactose), duck fat, olive oil, avocado oil, macadamia nut oil, fish oil, sesame oil as well as from grass-fed meats, poultry and fish.
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  • Condiments: mustard, good quality vinegars such as Apple Cider or aged Balsamic, olive oil, mayonnaise, low sugar tomato sauces and paste, anchovies, olives, gherkins, capers, salsas and pestos, are all fine, just make sure no nasty chemicals and preservatives are added. Wheat free soy sauce such as Tamari and naturally derived oyster sauce are ok every now and again.
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  • For baking: nut meals, coconut flour, tapioca and arrowroot flour, sweet potato flour, chestnut flour, use in moderation as these are either still high in carbohydrates or may contain high amounts of Omega-6 fatty acids.

What's Out:

  • •Grains: especially wheat and anything with gluten.
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  • Legumes: beans, lentils, chickpeas and so on.
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  • Refined sugars and carbohydrates: bread, pasta, cookies, white sugar, artificial sugar, high fructose syrup, sodas, fruit juices and so on.
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  • Dairy: especially milk and low fat dairy and for those with damaged gut or gluten/lactose in tolerances.
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  • Processed vegetable oils and fats such as canola oil (rapeseed), soybean oil, vegetable oil, sunflower oil and margarine's and spreads made with such oils.
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  • Products containing Gluten

OK on occasion:

  • Dairy should mainly be avoided, especially if you suffer from gut problems and gluten in tolerances, but if you're in good health and have no sensitivities to lactose (sugars in milk) or casein (protein in milk) then a little healthy dairy can go a long way. Avoid cow's milk as it has a high Glycemic Index unlike cheese or yogurt. Better options are goat's and sheep's milk products, A2 cow's milk and cow's milk fermented products like kefir, unsweetened yogurt, aged cheeses, full fat cream, butter, and ricotta.
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  • Natural sweeteners: honey, maple syrup, molasses, dried fruit, dark chocolate, coconut sugar, rice malt syrup for those avoiding fructose.
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  • Alcohol: dry wines, clean non-grain based spirits.
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  • Fermented soy such as miso, tempeh in small amounts, wheat free soy sauce.
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  • Pseudograins like quinoa, amaranth and buckwheat are less harmful but they are still dense sources of carbohydrates and contain similar anti-nutrients to grains. They should be prepared carefully to remove some of the anti-nutrients such as phytic acid. Soak such grains in salted water for 8-12 hours, rinse and then cook well before consuming. Chia seeds also fall in this category. Buckwheat is the safest out of these.
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  • Fresh corn, green beans and green peas fall into grain/legume category but are fine to use every now and then and especially when in season and local.

What is organic food ?

Making a commitment to healthy eating is a great start towards a healthier life. Beyond eating more fruits, vegetables, whole grains, and good fats, however, there is the question of food safety, nutrition, and sustainability. How foods are grown or raised can impact both your health and the environment. This brings up the questions: What is the difference between organic foods and conventionally grown foods? Is “organic” always best? Are GMOs safe? What about locally grown foods ?

The term “organic” refers to the way agricultural products are grown and processed. Specific requirements must be met and maintained in order for products to be labeled as "organic."

Organic crops must be grown in safe soil, have no modifications, and must remain separate from conventional products. Farmers are not allowed to use synthetic pesticides, bioengineered genes (GMOs), petroleum-based fertilizers, and sewage sludge-based fertilizers. Organic livestock must have access to the outdoors and be given organic feed. They may not be given antibiotics, growth hormones, or any animal-by-products.

The benefits of organic food

Organic foods provide a variety of benefits. Some studies show that organic foods have more beneficial nutrients, such as antioxidants, than their conventionally grown counterparts. In addition, people with allergies to foods, chemicals, or preservatives often find their symptoms lessen or go away when they eat only organic foods.

 

 

In addition:

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  • Organic produce contains fewer pesticides. Pesticides are chemicals such as fungicides, herbicides, and insecticides. These chemicals are widely used in conventional agriculture and residues remain on (and in) the food we eat.
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  • Organic food is often fresher. Fresh food tastes better. Organic food is usually fresher because it doesn’t contain preservatives that make it last longer. Organic produce is often (but not always, so watch where it is from) produced on smaller farms near where it is sold.
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  • Organic farming is better for the environment. Organic farming practices reduce pollution (air, water, soil), conserve water, reduce soil erosion, increase soil fertility, and use less energy. Farming without pesticides is also better for nearby birds and small animals as well as people who live close to or work on farms.
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  • Organically raised animals are NOT given antibiotics, growth hormones, or fed animal byproducts. The use of antibiotics in conventional meat production helps create antibiotic-resistant strains of bacteria. This means that when someone gets sick from these strains they will be less responsive to antibiotic treatment. Not feeding animal byproducts to other animals reduces the risk of mad cow disease (BSE). In addition, the animals are given more space to move around and access to the outdoors, both of which help to keep the animals healthy.
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  • Organic food is GMO-free. Genetically Modified Organisms (GMOs) or genetically engineered (GE) foods are plants or animals whose DNA has been altered in ways that cannot occur in nature or in traditional crossbreeding, most commonly in order to be resistant to pesticides or produce an insecticide. In most countries, organic crops contain no GMOs and organic meat comes from animals raised on organic, GMO-free feed.

Now it's easy to find your fitness nutrition in Pattaya, we are actually located at soi 6, just off North Pattaya road (Pattaya Nua) and opposite the Fairtex Gym. There is a nice healthy smoothie bar where you can drink protein shakes fresh smoothies and eat organic healthy meals. We look forward to seeing you soon! You can also find us on FB Insta or Twitter