PALEO
QUICK GUIDE
What is the
For 2.5 million years, early man foraged and hunted for
seafood, meat,vegetables, fruit, nuts, roots and seeds.
This period of time before the development of agriculture
Paleo Diet? is known as the Paleolithic era. The Paleo diet is also
known as the Stone Age diet, hunter-gathering diet and
the caveman diet.
No matter what you call our ancestors, some things
haven’t changed. Man’s digestive systems have evolved
only the slightest amount in the 10,000 years since
farming changed our diets. Shortened to Paleo, the
modern diet is an approach to nutrition that mimics the
early man’s diet for ultimate health. Our minds are
modern, but our bodies and brains still need the same
good. Gastroenterologist Walter L. Voegtlin first
popularized the Paleo diet in the 1970’s. He argued in,
"The Stone Age Diet," humans as carnivores,chiefly needs
fats, proteins and a small amount of carbohydrates for
optimum performance. For the last 30 years, obesity has
been increasing in the United States. Our modern diets
are laden with preservatives, processed sugars, and fried
foods. Today’s health crisis has led to a renewed interest
in Voegtlin’s tested approach to healthy living.
FIVE BENEFITS of the
PALEO Diet
The advantages of the Paleo Diet have been
researched and proven in numerous academic
journals. It is amazing how changing what we put in
our mouths can cause dramatic changes in our
quality of life.
Lose fat- Though the Paleo diet is designed as a weight loss plan
people inherently lose weight. The foods that make up the Paleo
diet are what we call fat burning foods. In fact, the Paleo diet
allows you to eat large quantities of delicious food while
restricting calories. The result is a lean, fit body.
Fight Disease- The Paleo diet is proven to help prevent diabetes,
Parkinson’s avoid Parkinson's, cancer, heart disease and strokes.
Improve Digestion- Many digestive problems such as irritable
bowel syndrome, Crohn’s disease and indigestion can be
avoided.
Combats Acne– Eating the Paleo way means avoiding the foods
that cause acne. When sebum is overproduced or obstructed the
sebaceous glands enlarge and form pimples. Foods in the Paleo
diet do not cause the insulin spikes that cause a sebum boost. As
a result, you can expect smoother, more attractive skin.
Feel Good- Not only does the Paleo diet help people healthier
and look younger it also makes you feel better. Paleo supporters
swear by the caveman lifestyle because it just “feels” right. The
only way to find out the energy and confidence they experience
is to try it for yourself.
PALEO BASICS
WHAT TO EAT
PROTEINS
VEGETABLES
SUPPORTING PLAYERS
FOODS TO
The main foods to eliminate are processed foods, the largest
source of toxicity and malnutrition. Processed foods are the
easiest items to eat these days, and we eat entirely too much.
ELIMINATE Grains that form the base of sandwich breads, cereals and pasta
have no place in the Paleo Diet. Legumes – beans, lentils,
chickpeas and so on. Cashews are not legumes! There are some
debates over whether some legumes are safe to consume in
moderation if prepared properly (soaked for 12 hours and then
cooked really well to remove the phytic acid and make them
easier to digest). Refined sugars and carbohydrates – bread,
pasta, cookies, white sugar, artificial sugar, high-fructose syrup,
sodas, fruit juices and so [Link] vegetable oils and
fats such as canola oil (rapeseed), soybean oil, vegetable (Is it
really made from vegetables? We don’t think so), and sunflower
oils, as well as margarine and spreads made with such oils.
Dairy – especially milk and low-fat dairy, and for those with
damaged gut or gluten/lactose intolerances. Gluten-containing
products.
SEVEN TIPS FOR THE
PALEO LIFESTYLE
Unfortunately, the cheapest and quickest foods available today are usually the least
nutritious. Our busy lifestyles have our kids raised on a diet of processed and fast foods. The
popular culture even makes eating real foods an odd concept.
Even knowing the proven benefits, some never try the Paleo diet because they believe it is too
difficult. Living a long, healthy fulfilling life is well worth a few small changes. While not as
easy as stopping at a drive through, maintaining a Paleo lifestyle is realistic with a few tips
Stay Organized- The number one tip is to be organized and prepared. The biggest
challenge will be to have Paleo foods available at your home and plan your meals.
You are much more likely to eat healthy food choices if it is readily available at
home.
Change How You Shop- Find the best farmers markets, butchers and grocery stores
in your area. Before going to the grocery have a list of items you plan to pick up.
Also, shop the perimeter grocery stores to avoid the aisles filled with processed
foods. This may be difficult at first, but after a month or so you will know longer
feel a need to peruse the sugar aisles.
Clean Your Pantry- Clear your cupboards of all the cereals, pasta, and processed
foods in your cabinets. Don’t worry. You will replace these foods with much more
satisfying fresh and
healthy foods.
Learn to Work the Kitchen- Unlike a diet based on grains, there are many foods to
eat on the Paleo Diet you should never become bored. The best way to take
advantage of everything nature has to offer is to learn how to cook. By combining
the diverse flavors, there is an endless amount of tasty dishes to excite your taste
buds.
Dress Your Food- Most of the condiments on the store shelves are filled with
preservatives. However, you can enhance the flavor of your foods by making your
own condiments at [Link], mustard, salad dressings and sauces can be made
at home naturally with delicious results.
Exercise- Just changing your eating habits will cause you to lose weight naturally on
the Paleo Diet. Add exercise to the mix, and you will be amazed at how quickly you
notice a difference. Your true, toned physique will come out as pounds shed. You
will also notice the amount of energy increased compared to when you ate a
traditional diet. Start feeling strong, energetic, mentally sharper and all around
younger.
Join Support. System- find chat rooms and forums where like-minded people meet.
Participate at a gym where the Paleo Diet is the main lifestyle choice. It is nice to
share ideas on the best Paleo books, and even give advice on keeping true to the diet
plan. Joining a community online or in person is extremely motivating when you
learn about how the other member’s lives improved just from staying true to the
Paleo way.
PALEO friendly
DESSERTS
Almond flour- Grinding almonds create nutritious, Coconut Milk- A great dairy substitute, coconut
high protein flour perfect for making muffins breads milk contains lauric acid. Lauric acid is proven to
and of course, traditional macaroons. fight influenza, herpes, HIV as well as improve the
Raw Honey– Because honey can be eaten straight immune system. Use coconut oil to make ice
from the tree, it is considered a true Paleo cream, hot cocoa, pudding, and even eggnog.
[Link] it is a whole food, honey is highly Nuts– Nuts are loaded with good fats the bodies
caloric and does spike the insulin level, so leave need. Hazelnuts, pecans, macadamia and almonds
sparingly. However, honey is the perfect sugar are lifesavers in the kitchen. Use nuts for pie
substitute. crusts, candies or even as simple spiced nut blend.
Cocoa- Unsweetened dark chocolate has nutritious Frozen Fruit- Freeze berries to make easy
antioxidants and sticks to the limited dairy rules. Opt desserts. Use them to make rich frothy smoothies
for the natural cocoa over the Dutch processed or sorbet. Frozen grapes and cherries taste
version that loses its benefits during processing. delicious straight from the freezer. Try frozen
Pure Vanilla Extract– Pure vanilla extract is a staple bananas on a stick or blended down for a creamy
in any bakers cupboard. Just make sure to buy the ice cream experience.
pure stuff not the cheap flavoring. Dates- Dates are natural sweeteners that do not
Coconut Oil- Coconut oil is a medium chain fatty add its own flavor like honey. They contain simple
acid, which means it transfers directly to the liver sugars like dextrose and fructose that are easy to
where it is used for energy instead of being stored digest and replenish your energy. Blend dates in
directly as fat. It also stimulates the thyroid gland the food processor with wet ingredients when
helping speed up metabolism. Coconut oil adds a baking. They also work well for binding snack
subtle sweetness to cobblers pancakes and other bars.
baked recipes.
CONCLUSION
The Paleo Diet is proven to shed pounds and have a healthier life. Add exercise to the mix and you can
achieve the lean, sexy bodies seen on fitness models. Despite popular belief, the Paleo lifestyle is not
restrictive and can actually open your palette to a whole new
world of culinary experiences. There are a variety of high quality cookbooks and website that will help
you along the way. Once you experience the transformation you will wonder how you ever functioned.
Get the most of your life and enjoy optimum fitness with the Paleo diet plan.
AN AMAZING
OFFER FOR YOU!
Go here to try the incredibly delicious PALEOhacks Cookbook!
Go here to try the incredibly delicious Paleohacks Cookbook and you
will never get stuck eating bland meals of the same foods over and over
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Inside, you'll not only get 125+ delicious mouthwatering recipes, they've
also included some great bonuses as well - to help you get started as
fast as possible. Like the bonus "Paleo 4x Cookbook" - which lists some
great recipes that only require 4 ingredients - to keep it as simple for
you as possible. Not to mention they have tons of other bonuses, which
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