The Evolution Diet begins with the basic hunter/gatherer and infuses modern healthy foods and exercise to produce the most well-rounded, sophisticated dietetic plan yet. Optimal well being can be obtained by combining the intrinsic wisdom of our genes with the wealth and expertise of today.

Read more in The Evolution Diet!

I’m extremely pleased to announce that the second edition of The Evolution Diet is now available through distribution channels (including Amazon)!

This latest edition is chalk-full of interesting stories and more studies describing the diet and its benefits and I’m very happy with it as an instructional tool. Thousands of people have been helped by the diet and the accompanying online tools and I encourage you to find out more if you’re interested in attaining an ideal weight, achieving balanced energy, or sleeping better. The Evolution Diet will help in those aspects of your life and much much more!

The general concept of the diet plan hasn’t changed (emulate the diet of our hunter/gatherer ancestors), but the wealth of information in the book has increased exponentially. We’ve even included an entire section on living off the land. The Evolution Diet has truly evolved!

I welcome you to learn more about the book and the diet by clicking here.

The Evolution Diet takes all-natural foods and inserts them into an eating plan that reflects what our ancestors (Natural Man and Woman) would have maintained. Among the natural foods that we include in the diet are healthy foods that have been slightly processed, for example whole-grain crackers and low-fat dairy products.

This, naturally, causes some confusion to some people–how can this diet be called “The Evolution Diet” if it includes some healthy processed foods? The critic may ask. It’s a good question and one that should be addressed.
The fact is that while modern, all-natural slightly processed foods can be healthy, they are only similar to what our bodies expect, and, as such, they produce allergies in some dieters. Lactose intolerance, for instance is the natural rejection of the sugar in milk that occurs after we can get our nutrients from somewhere besides mother’s milk. Grain allergies also occur in much of the population because we did not evolve to eat as much of it as we do today.

While many Evo-dieters have experienced remission of their food allergies while on the diet (eating these foods in the way we were designed alleviates much of the digestive troubles they cause), we are excited to announce that we are working to produce a complete allergy-free Evolution Diet shortly. So, look forward to “The Evolution Diet: Allergy Free” on bookstore shelves this summer!

Ingredients

• 2 small bell peppers (I prefer the taste of poblano peppers)
• 3 tablespoons oil
• 6 boneless skinless chicken breast halves (1/12 pounds total)
• 2 cups tomato sauce (two 8-ounce cans)
• 1/2 cup fresh cilantro
• 1/2 cup coarsely chopped onion
• 1 clove garlic
• 1/4 teaspoon salt

Directions

1. 1

   Slice peppers crosswise into rings.

2. 2

   Lightly saute in oil in large skillet.

3. 3

   Remove peppers; drain on paper towels.

4. 4

   Brown chicken on both sides in oil remaining in skillet.

5. 5

   Place remaining ingredients in blender jar.

6. 6

   Blend until smooth.

7. 7

   Pour over chicken in skillet.

8. 8

   Heat to boiling.

9. 9

   Reduce heat; boil gently 5 minutes or until chicken is tender.

10. 10

    Place chicken on serving platter.

11. 11

    Arrange peppers on top.

12. 12

    Serve with remaining sauce.

Serve this quick stir-fry family-style: set out a bowl of stir-fried pork and the lettuce leaves and let people make their own wraps.

Makes 4 servings, 1 cup filling each

ACTIVE TIME: 45 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

Sauce
2 tablespoons oyster sauce
2 tablespoons water
1 tablespoon hoisin sauce
1 tablespoon rice vinegar
1 tablespoon dry sherry or rice wine
2 teaspoons cornstarch
1 teaspoon brown sugar
1 teaspoon reduced-sodium soy sauce
1 teaspoon sesame oil

Stir-fry
3 teaspoons canola oil, divided
1 pound thin center-cut boneless pork chops, trimmed of fat and cut into thin julienne strips
2 cloves garlic, minced
1 tablespoon minced fresh ginger
1 8-ounce can sliced water chestnuts, rinsed and coarsely chopped
1 8-ounce can sliced bamboo shoots, rinsed and coarsely chopped
8 ounces shiitake mushrooms, stemmed, cut into julienne strips
4 scallions, greens only, sliced
1 head iceberg lettuce, leaves separated

1. To prepare sauce: Combine oyster sauce, water, hoisin sauce, vinegar, sherry (or rice wine), cornstarch, brown sugar, soy sauce and sesame oil in a small bowl.
2. To prepare stir-fry: Heat 2 teaspoons canola oil over medium-high heat in a large nonstick skillet or wok. Add pork; cook, stirring constantly, until no longer pink, about 4 minutes. Transfer to a plate. Wipe out the pan.
3. Add remaining 1 teaspoon oil, garlic and ginger; cook, stirring constantly, until fragrant, 30 seconds. Add water chestnuts, bamboo shoots and mushrooms; cook, stirring often, until the mushrooms have softened, about 4 minutes. Return the pork to the pan and add the sauce. Cook, stirring constantly, until a thick glossy sauce has formed, about 1 minute. Serve sprinkled with scallions and wrapped in lettuce leaves.

NUTRITION INFORMATION: Per serving: 331 calories; 16 g fat (5 g sat, 8 g mono); 59 mg cholesterol; 22 g carbohydrate; 25 g protein; 6 g fiber; 628 mg sodium.

Nutrition bonus: Vitamin C (20% daily value), Iron (15% dv).

1 Carbohydrate Serving

Exchanges
1/2 other carbohydrate,
2 vegetable,
3 medium-fat meat

MAKE AHEAD TIP: The sauce will keep, covered, in the refrigerator for up to 2 days.

Another wonderful staple

The Evolution Diet can help you in countless ways. Here are just some of the main reactions we’ve seen from our studies.
High Energy: Most noticeably, you will experience a constant high level of energy throughout the day. You will not get the dramatic boosts in energy from a sugar or caffeine high and you will not get the dramatic lulls that tend to follow. You will experience the balanced energy of eating naturally.

Ideal Weight: Since you will be eating when your body tells you to and what nature tells you to, you will achieve your ideal weight. You will probably be eating more often, but you will be eating less densely concentrated foods. This should allow for a pleasurable dieting experience while you lose all those pounds!

Better Sleep: The main problem with people’s physiology in today’s society is due to their lack of quality sleep, and their lack of quality sleep is due to their unnatural diet. The Evolution Diet is specifically planned so that you don’t give yourself mass quantities of energy before you want to go to sleep and it’s designed to give you the added bonus of certain amino acids that aid in sleep. Also, you will be filling your stomach to capacity once a day (dinner); this will tell your body that it’s time to rest.

Relaxation: If you are stressed or irritated often, the Evolution Diet will help you relax. The constant, balanced energy level you will get throughout the day will lead to a more relaxed, less stressed person. In addition, the better sleep you will experience will also help you become more at ease other times of the day.

Better Physical Performance: When you begin to eat the way you were designed to eat, you will notice a marked improvement in your physical performance. This happens because you’re producing energy when your body needs it and you’re exercising when you are ready, not when it is convenient in your schedule.

More Enjoyment in Eating: If you’re like most Evolution Dieters, you will experience a greater joy in eating. Since you are limited in your food selection at certain times of the day (meat throughout the day, for instance), you will learn to appreciate each food type more.

Better Dental Health: The process of constantly munching on things throughout the day, as specified in the Evolution Diet causes an increase in saliva output. This has been shown in many medical tests and is promoted by the use of sugarless chewing gum as a deterrent to cavities and gingivitis.

More Motivation to Exercise: Separating your diet into food groups designed for before and after exercise will help you motivate yourself to exercise. Of course, the energy boost of Energy Foods will help, but also, the reward system of a hearty High-Protein Meal after exercise will also give you motivation to work out.

Better Concentration: Throughout the day, you should expect to have better concentration and alertness due to the constant intake of moderate amounts of energy.

Better Immune System: When your body becomes accustomed to a consistent, natural way of eating, your immune system will benefit. All the energy that used to go to your stress-inducing diet can be concentrated on fighting off viruses and bacteria.

Long Term Benefits:These benefits are great and they are immediate, but the true rewards are only seen in the long run. With the Evolution Diet, you will drastically reduce your chance of heart disease, obesity, diabetes, high blood pressure, stroke, depression, ADD, and food allergies.

If you choose to follow the concept of a balanced meal, which often combines a high-protein food like beef with a high-carb food like mashed potatoes, the result is incomplete digestion, which can present itself in various unpleasant ways.  Everyone who has been diagnosed with lactose intolerance can attest to the pains and trouble that poor digestion causes.  Lactose intolerant people can’t digest the sugar in milk products and if they drink milk or a tall milkshake, the consequences can be explosive—literally.  Gas is the result of consuming something we don’t digest, whether it’s because our bodies don’t produce the necessary enzyme (lactase in the case of lactose intolerance) or because our diet inhibits the enzymes we have (pepsin in the case of a balanced-meal eater).

Proper digestion is extremely important to overall health and maximizing your enzyme productivity is vital to your digestion, as the recent interest in enzyme therapy has shown.  A study from the National Center for Health Statistics revealed that more than 60 million Americans suffer from some form of digestive disorder, many of which result in deadly diseases like cancer.  The conditions range from constipation and gallstones to ulcers and acid reflux disease and can show up in symptoms like chronic fatigue, premature aging, arthritis, poor skin and hair quality, toxicity, and allergies.  So many Americans are suffering from digestive problems because too many Americans are not appropriating their diets like they were designed to do.

And it makes sense.  The natural hunter/gatherer (Nat) didn’t eat a balanced meal.  He would instead pick at a food—most likely a high-fiber carbohydrate—while “gathering” in a certain area for an extended period of time.  Then, he would hunt an animal and eat his fill of the high-protein meat.  While Nat’s feasting on his recently captured large game, though, he wouldn’t be wondering what mashed potatoes would taste like accompany the meat—the potatoes will be available to him long after the nutritious meat will.  In other words, Nat wouldn’t be eating fruits and vegetables with his high-protein meal.

It’s Autumn again and if you’ve read the chapter on seasonal eating in The Evolution Diet, you know what that means! It’s time for fresh and usually local apples, grapes, lettuce and squash among other tasty and healthy foods. Here’s a concise list of the fruits and veggies that you should be able to find in more abundance and with a lower price tag at your local grocery store:

Apples, Beets, Broccoli, Brussels Sprouts, Cabbage, Chinese Cabbage, Cauliflower, Celery Root, Chicory, Cranberries, Cucumbers, Dates, Fennel, Grapes, Greens, Head or Iceberg Lettuce, Leaf Lettuce, Mushrooms, Nuts, Okra, Mandarin, Oranges, Pears, Chile Peppers, Sweet Peppers, Persimmons, Pomegranates, Pumpkins, Quince, Rutabagas, Shallots, Spinach, Winter Squash, Star Fruit, Sweet Potatoes

Enjoy!

Carbohydrates are not the enemy! In fact, everyone needs a fairly high amount of carbohydrates to function optimally. When you don’t have enough carbohydrates in your diet, you begin a toxic process called protein metabolism which produces ammonia and causes stress on your bodily systems.

But can’t the low-carb diet help me lose weight?

Yes, since it is a strenuous activity, protein metabolism (from low-carb dieting) decreases the number of calories you take in compared with the number of calories you expend. However, there are far too many negatives associated with the diet, including the restriction on such wonderful foods as fruit, bread, and certain vegetables.

The goal should be to eat all healthy foods at the appropriate times

All food found in nature (and modern equivalents) can and should be a part of your diet. The trick is knowing in what portion and when. Luckily for us, we have guides that can help us get back to how we would naturally eat. These guides have been compiled in The Evolution Diet.

Click for a list of great LoS Hi-Fi Foods!