Paleo Principles References

New York Times bestselling author Dr. Sarah Ballantyne, PhD delivers the most comprehensive Paleo guidebook ever, featuring:

The most advanced scientific evidence supporting the health benefits of the Paleo diet and lifestyle
More than 200 delicious recipes and twenty meal plans for a variety of health goals
An unprecedented collection of practical strategies, tips, visual guides and more

With the perfect balance of detailed explanations of the foundational science, accessible summaries of actionable information, and visual guides, Paleo Principles provides everything readers need to achieve their best health. Beyond a set of rules, this book teaches precisely why some foods are better choices than others while providing indispensable resources like food lists, shopping guides, and cooking how-tos. Health comes from more than just the foods on our plates, however, which is why Dr. Ballantyne also incorporates a focus on lifestyle factors known to improve health, including being active, getting enough sleep, managing stress, and connecting with community.

Readers can adapt the Paleo template to serve your specific needs and health goals by using Paleo Principles’ guides on customizing macronutrient ratios, navigating gray-area foods, troubleshooting chronic illnesses and food sensitivities, transitioning to a Paleo-style diet, understanding your body’s individual response to different foods, and balancing Paleo priorities with competing interests for lifelong success. Paleo Principles contains more than 200 nutritious Paleo recipes that are free of gluten, grain, dairy, legumes, vegetable oils and refined sugar—including kitchen basics, breakfasts, soups and salads, main dishes, side dishes, baked goods, and desserts—all labeled for the top eight allergen ingredients as well as other common food sensitivities, like FODMAPs and nightshades, and the Autoimmune Protocol. Combining these resources with twenty meal plans reflecting the most common health objectives provides you with the know-how to personalize your plan to fit your life.

By laying a complete foundation for understanding the principles of the Paleo template and providing a veritable toolkit to make lasting, positive change toward better health, Paleo Principles is a one-stop-shop for nutrition nerds, health nuts, and gourmands alike.

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Below are the references, citations and sources used in the writing of Paleo Principles.

Introduction

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Chapter 1

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Ververidis, F., E. Trantas, C. Douglas, G. Vollmer, G. Kretzschmar, and N. Panopoulos. “Biotechnology of flavonoids and other phenylpropanoid-derived natural products. Part I: chemical diversity, impacts on plant biology and human health.” Biotechnology Journal 2, no. 10 (2007): 1214–34. doi: 10.1002/biot.200700084.

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Chapter 2

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Chapter 3

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Chapter 4

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Aggarwal, S., R. S. Loomba, R. R. Arora, and J. Molnar. “Associations between sleep duration and prevalence of cardiovascular events.” Clinical Cardiology 36, no. 11 (2013): 671–76. doi: 10.1002/clc.22160.

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Chapter 7

Bisht, B., W. G. Darling, R. E. Grossman, E. T. Shivapour, S. K. Lutgendorf, L. G. Snetselaar, M. J. Hall, M. B. Zimmerman, and T. L. Wahls. “A multimodal intervention for patients with secondary progressive multiple sclerosis: feasibility and effect on fatigue.” Journal of Alternative and Complementary Medicine 20, no. 5 (2014): 347–55. doi: 10.1089/acm.2013.0188.

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Otten, J., C. Mellberg, M. Ryberg, S. Sandberg, J. Kullberg, B. Lindahl, C. Larsson, J. Hauksson, and T. Olsson. “Strong and persistent effect on liver fat with a Paleolithic diet during a two-year intervention.” International Journal of Obesity 40, no. 5 (2016): 747–53. doi: 10.1038/ijo.2016.4.

Otten, J., A. Stomby, M. Waling, A. Isaksson, A. Tellström, L. Lundin-Olsson, S. Brage, M. Ryberg, M. Svensson, and T. Olsson. “Benefits of a Paleolithic diet with and without supervised exercise on fat mass, insulin sensitivity, and glycemic control: a randomized controlled trial in individuals with type 2 diabetes.” Diabetes/Metabolism Research and Review 33, no. 1 (2016). doi: 10.1002/dmrr.2828.

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Chapter 8

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Aldoori, W. H., E. L. Giovannucci, H. R. Rockett, L. Sampson, E. B. Rimm, and W. C. Willett. “A prospective study of dietary fiber types and symptomatic diverticular disease in men.” Journal of Nutrition 128, no. 4 (1998): 714–19.

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Chapter 9

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Richardson, A. J. “Omega-3 fatty acids in ADHD and related neurodevelopmental disorders.” International Review of Psychiatry 18, no. 2 (2006): 155–72. doi: 10.1080/09540260600583031.

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U.S. Department of Agriculture, Agricultural Research Service, National Nutrient Database for Standard Reference. “Mollusks, mussel, blue, cooked, moist heat.” Release 28. Accessed November 8, 2015.

U.S. Department of Agriculture, Agricultural Research Service, National Nutrient Database for Standard Reference. “Mollusks, oyster, eastern, wild, raw.” Release 28. Accessed November 8, 2015.

U.S. Department of Agriculture, Agricultural Research Service, National Nutrient Database for Standard Reference. “Mollusks, scallop, (bay and sea), cooked, steamed.” Release 28. Accessed November 8, 2015.

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Chapter 10

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Chapter 16

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Luo, W. P., Y. J. Fang, M. S. Lu, X. Zhong, Y. M. Chen, and C. X. Zhang. “High consumption of vegetable and fruit colour groups is inversely associated with the risk of colorectal cancer: a case-control study.” British Journal of Nutrition 113, no. 7 (2015): 1129–38. doi: 10.1017/S0007114515000331.

Milton, K. “Hunter-gatherer diets—a different perspective.” American Journal of Clinical Nutrition 71, no. 3 (2000): 665–67.

Mirmiran, P., Z. Bahadoran, N. Moslehi, S. Bastan, and F. Azizi. “Colors of fruits and vegetables and 3-year changes of cardiometabolic risk factors in adults: Tehran lipid and glucose study.” European Journal of Clinical Nutrition 69, no. 11 (2015): 1215–19. doi: 10.1038/ejcn.2015.49.

Oude Griep, L. M., W. M. Verschuren, D. Kromhout, M. C. Ocké, and J. M. Geleijnse. “Colours of fruit and vegetables and 10-year incidence of CHD.” British Journal Nutrition 106, no. 10 (2011): 1562–69. doi: 10.1017/S0007114511001942.

Chapter 17

Arabski, M., A. Węgierek-Ciuk, G. Czerwonka, A. Lankoff, and W. R. Kaca. “Effects of saponins against clinical E. coli strains and eukarocytic cell line.” Journal of Biomedicine and Biotechnology 2012: 286216. doi: 10.1155/2012/286216.

Aziz, A., M. A. Randhawa, M. S. Butt, A. Asghar, M. Yasin, and T. Shibamoto. “Glycoalkaloids (α-chaconine and α-solanine) contents of selected Pakistani potato cultivars and their dietary intake assessment.” Journal of Food Science 77, no. 3 (2012): T58–T61. doi: 10.1111/j.1750-3841.2011.02582.x.

Babbar, S. B., and R. Jain. “Xanthan gum: an economical partial substitute for agar in microbial culture media.” Current Microbiology 52, no. 4 (2006): 287–92. doi: 10.1007/s00284-005-0225-5.

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Chandra, A. K., S. Mukhopadhyay, D. Lahari, and S. Tripathy. “Goitrogenic content of Indian cyanogenic plant foods & their in vitro anti-thyroidal activity.” Indian Journal of Medical Research 119, no. 5 (2004): 180–85.

Dalla Pellegrina, C., A. Matucci, G. Zoccatelli, C. Rizzi, S. Vincenzi, G. Veneri, G. Andrighetto, A. D. Peruffo, and R. Chignola. “Studies on the joint cytotoxicity of wheat germ agglutinin and monensin.” Toxicology In Vitro 18, no. 6 (2004): 821–27. doi: 10.1016/j.tiv.2004.04.008.

Dalla Pellegrina, C., C. Rizza, S. Mosconi, G. Zoccatelli, A. Peruffo, and R. Chignola. “Plant lectins as carriers for oral drugs: is wheat germ agglutinin a suitable candidate?” Toxicology and Applied Pharmacology 207 (2005): 170–78.

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Gee, J. M., K. R. Price, C. L. Ridout, G. M. Wortley, R. F. Huffell, and I. T. Johnson. “Saponins of quinoa (Chenopodium quinoa): effects of processing on their abundance in quinoa products and their biological effects on intestinal mucosal tissue.” Journal of the Science of Food and Agriculture 63, no. 2 (1993): 201–209. doi: 10.1002/jsfa.2740630206.

Gee, J. M., G. M. Wortley, I. T. Johnson, K. R. Pice, A. A. Rutten, G. F. Houben, and A. H. Penninks. “Effects of saponins and glycoalkaloids on the permeability and viability of mammalian intestinal cells and on the integrity of tissue preparations in vitro.” Toxicology In Vitro 10, no. 2 (1996): 117–28. doi: 10.1016/0887-2333(95)00113-1.

Greene, W. C., C. K. Goldman, S. T. Marshall, T. A. Fleisher, and T. A. Waldmann. “Stimulation of immunoglobulin biosynthesis in human B cells by wheat germ agglutinin.” Journal of Immunology 127, no. 2 (1981): 799–804.

Gupta, R. K., D. G. Goswami, R. R. Singh, A. Surolia, and A. K. Panda. “Soybean agglutinin coated PLA particles entrapping candidate vaccines induces enhanced primary and sustained secondary antibody response from single point immunization.” European Journal of Pharmaceutical Sciences 45, no. 3 (2012): 282–95. doi: 10.1016/j.ejps.2011.11.022.

Johnson, I. T., J. M. Gee, K. Price, C. Curl, and G. R. Fenwick. “Influence of saponins on gut permeability and active nutrient transport in vitro.” Journal of Nutrition 116, no. 11 (1986): 2270–77.

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Karlsson, A. “Wheat germ agglutinin induces NADPH-Oxidase activity in human neutrophils by interaction with mobilizable receptors.” Infection and Immunity 67, no. 7 (1999): 3461–68.

Kawakami, K., Y. Yamamoto, and K. Onoue. “Effect of wheat germ agglutinin on T lymphocyte activation.” Microbiology Immunology 32 (1988): 413–22. doi: 10.1111/j.1348-0421.1988.tb01400.x.

Knudsen, D., Ø. Røn, G. Baardsen, J. Smedsgaard, W. Koppe, and H. Frøkiaer. “Soyasaponins resist extrusion cooking and are not degraded during gut passage in Atlantic salmon (salmo salar L.).” Journal of Agricultural and Food Chemistry 54, no. 17 (2006): 6428–35. doi: 10.1021/jf0604992.

Lallès, J.P., G. Boudry, C. Favier, and B. Séve. “High-viscosity carboxymethylcellulose reduces carbachol-stimulated intestinal chloride secretion in weaned piglets fed a diet based on skimmed milk powder and maltodextrin.” British Journal of Nutrition 95, no. 3 (2006): 488–95. doi: 10.1079/BJN20051673.

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Lee, S. J., J. Bae, S. Kim, S. Jeong, C. Y. Choi, and H. S. Kim. “Saponins from soybean and mung bean inhibit the antigen specific activation of helper T cells by blocking cell cycle progression.” Biotechnology Letters 35, no. 2 (2013): 165–73. doi: 10.1007/s10529-012-1060-y.

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Ohba, H., R. Bakalova, and M. Muraki. “Cytoagglutination and cytotoxicity of wheat germ agglutinin isolectins against normal lymphocytes and cultured leukemia cell lines: relationship between structure and biological activity.” Biochimica et Biophysica Acta 1619, no. 2 (2003): 144–50. doi: 10.1016/S0304-4165(02)00479-8.

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Chapter 18

Astrup, A., and S. Bugel. “Micronutrient deficiency in the aetiology of obesity.” International Journal of Obesity 34 (2010): 947–48. doi:10.1038/ijo.2010.81.

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Chapter 19

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Biesiekierski, J. R., E. D. Newnham, P. M. Irving, J. S. Barrett, M, Haines, J. D. Doecke, S. J. Shepherd, J. G. Muir, and P. R. Gibson. “Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo-controlled trial.” American Journal of Gastroenterology 106, no. 3 (2011): 508–14. quiz 515. doi: 10.1038/ajg.2010.487.

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Gee, J. M., K. R. Price, C. L. Ridout, G. Wortley, R. F. Hurrell, and I. T. Johnson. “Saponins of quinoa (Chenopodium quinoa): effects of processing on their abundance in quinoa products and their biological effects on intestinal mucosal tissue.” Journal of the Science of Food and Agriculture 63, no. 2 (1993): 201–209. doi: 10.1002/jsfa.2740630206.

Gee, J. M., G. M. Wortley, I. T. Johnson, K. R. Price, A. A. Rutten, G. F. Houben, and A. H. Penninks. “Effects of saponins and glycoalkaloids on the permeability and viability of mammalian intestinal cells and on the integrity of tissue preparations in vitro.” Toxicology In Vitro 10, no. 2 (1996): 117–28. doi: 10.1016/0887-2333(95)00113-1.

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Chapter 24

(No references needed)

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Chapter 26

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Part 5 Introduction

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Chapter 27

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