The recipes in Paleohacks Cookbook have been tested and compiled by the largest group of Paleo enthusiasts, nutritionists, chefs…. to insure that you get a collection of recipes that are guaranteed to please. In addition you get all the tools you need, food list, grocery lists, guide to dining out and more. The perfect recipe collection for beginners and experienced Paleo dieters.
Lose Weight- Feel Great- Eat Well How to Go Paleo Tonight
Some people fail with the Paleo Diet, simply because they dont know what to do. They have heard that its the “caveman diet” and that it involves meat and vegetables, but they have no idea what to do or what to eat. This makes it difficult to initiate a good Paleo diet plan.The Paleohacks Paleo Cookbook is like having a respected chef and hundreds of active, time tested Paleo enthusiasts guiding you step by step. Guiding you to prepare the most delicious, satisfying meals that your family and friends will rave about.
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Lets start off with the main product. Over 100 excellent recipes as chosen and organized by the Paleohacks webmaster and respected chef, along with the assistance of hundreds of real world Paleo enthusiasts. This book guides you step by step through some of the most amazing and people tested recipes ever put into one collection. But thats not all (as they say on TV). Right now you also get all the following bonuses !
30 Day Jumpstart
If you want to jump right into Paleo this guide will get you going fast.Why wait trying to learn all there is about Paleo when you can get started and start enjoying the benefits right away. Paleo enthusiasts boast of leaner bodies, more energy, freedom from g.i. and other chronic conditions, mental clarity, improved hair and skin and much more. There is no need to study Paleo for months before enjoying its benefits. This bonus book make it easy to start right away.
The Paleo Food Guide
A complete guide to all the Paleo foods. Includes shopping lists. Any Paleo expert would love to have this guide in their possesion. It too comes free with the Paleohacks Paleo Cookbook. Any Paleo enthusiast would love to have this book in their collection. Makes a great reference and planner. Includes vegetable and fruit seasons so you are aware of what is available for your meals.
Eating Paleo at Restaurants
How to dine out and keep to your Paleo goals. This includes sample meals that you can order at most restaurants. It also tells you what to avoid and which foods may contain hidden ingredients you will want to avoid. This is a real world guide that knows that no matter what diet you follow, at some point you will need to dine out. This is a subject many of the other guides pass over.
65 easy Paleo recipes that have only four ingredients. Many of us have limited time and do not have time to spend hours preparing meals. This guide will give you easy, quick to prepare dishes that are full of flavor. Need a meal in a hurry? This is your guide to fast, easy meals with all the benfits of Paleo.
One Month Paleo Meal Plan
Here is a one month planner, filled with 125 delicious recipes to plan your meals, snacks, soups and more. An excellent overview that will help you prepare a full month of healthy delicious meals. An excellent start for you Paleo diet plan.
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Raw Paleo Diet is the original human diet before agriculture. Raw Paleo Diet is raw fruit, raw vegetables and raw organic / wild fatty animal food. The theory is that the human body is one of nature’s best creations. We are self healing and always healthy given the original human diet. As a foundation to curing most diseases, sticking to a raw paleo diet every day will bring dramatic, sustainable results.
My raw paleo diet adventure came about with my desperate search for the cure for everything that afflicted me. The challenges to my life always needed a solution. Being trained as an engineer, a computer geek, a problem solver, led me to finding ultimate solutions or else.
Born in 1969, I grew up just like every urban kid on baby formula, drugs, some fast food, lots of cooked food and following the debunked food pyramid of high cooked carbs and low fat.
When I was a child I was diagnosed with asthma and doctors prescribed anti-histamine drugs. When I had cystic acne at 16, dermatologists bombarded me with steroid injections and creams. Finally one decided I should take an experimental drug called Ro-Accutane. We had to go to the drug company main office and sign a waiver for their drug was experimental and severe side effects were possible.
In 2004 while visiting the beaches of Boracay I got bit by sandflies and suffered for 2 whole years of itching all over my arms and legs. After months on steroid injections and steroid creams, I gave up and just let it be and in 2006 the suspected leishmaniasis went away.
All throughout my life I had foliculitis, got red splotches on my body when I took a bath, got easily faintly tired with strenuous activity, had heart burns, left rotation shoulder pain, was hospitalized for various unknown viral diseases and had some heart murmur called mitral valve prolapse and became obese at 170 pounds and wore 38″ waistline pants.
Beginning with my spouse and I’s secondary infertility adventure in 2002 led us to clean up our diet eliminating junk foods and eliminating anything not edible from being put on our skin and throwing away the microwave oven. And using raw oysters to increase sperm counts.
In the same 2002 while trying to conceive I came down with an unknown viral illness, was hospitalized for 3 days, then suffered from chronic fatigue syndrome for 1 month. The heart doctor who ordered a battery of tests said nothing came out of the tests so he wanted to shape my heart by prescribing a heart shaping medicine called beta blockers but it may kill off my erections! This was so unacceptable to my core personality as I only had one child and my life goal was at least more than 4. I sternly refused the drugs and found out that by merely eliminating all sources of caffeine I was able to cure myself in 3 weeks.
When my 2nd child was born in September 2003 I was obese at 170 pounds, I desperately wanted to lose weight to look sexy enough to have more children. I blindly attempted to follow a cooked Atkins diet. I then sought the teachings of a mainstream western medicine nutritionist and she taught me the way to reduce weight was to reduce the starches and up the vegetables. I did lose weight and maintained some 140 pounds for some time. But I still was not healthy.
In 2003 a small eczema began on my lower right leg, it was a good itch, I paid no mind to it. It became full blown in middle of 2005 I had full blown eczema with the size of a steak on my right leg, on my whole face, my ears, my left arm. I was a mess, I could not work, I could not go out, all 5 doctors I saw told me I was INCURABLE and I was going to be this way for the rest of my life.
The incurable diagnosis was unacceptable for me. I was always the open minded type. No DOGMA was my motto in life. I’m an engineer, a problem solver, if these so called “doctors” said I was incurable, it only meant THEY DID NOT KNOW the cure and that their common educational foundation was AMISS. I had to find people who DID KNOW the cure… NON-DOCTORS so I drove to a far away town where there were NO western medical doctors, and my true health learning journey began with a 3rd generation herbalist named Manang Lorna.
I learned about electro-medicine, herbs and detoxing: kidney cleanses, liver flushes, colon cleanses and many other cleanses which eliminated my eczema symptoms. Free of eczema symptoms. But I wanted more. I wanted vibrant health. I knew there was more and I wanted to be healthy so bad I just had to learn more. All detox and no diet change meant no real cure.
In 2007 I had stumbled onto raw veganism through Dr. Tam Mateo. I tried 2 months of raw veganism his way, his recipes, his consultation, but I got too thin and finally gave up raw veganism. I added cooked meat and rice again to my diet and to gain weight.
I was then ready for fasting and I tried a 14 day orange juice fast under the tutelage of Barefoot Herbalist MH. It was an eye opener. I got rid of cooked meat and rice addiction. I was ready to try raw fruitarian. And I did try raw fruitarian which only lasted me 2 months. I was getting thinner on raw fruitarian than raw vegan plus I felt cold and I was living in a tropical country, in warm Manila at 25 to 30 degrees celcius. What finally knocked me to stop the fruitarian madness was when I asked for support as to when my cold feelings would stop. A long time fruitarian said it would take 5 years! That did it, I had to find something else.
I stumbled onto the Wai Diet by Wai Genriiu (A form of Raw Paleo Diet). It was an easy step from fruitarian to Wai Diet, just add extra virgin olive oil and raw fish sashimi and raw egg yolks to my tropical fruits. Bam! Instant feeling of good health! I gained sane enough weight from 112 to 120 pounds on Wai Diet. The addition of raw meat to my meat less 4 months was a life giving breath to my health.
After 3 months on Wai Diet I got bored with just sea food, why not try land animals? I stumbled onto Aajonus Vonderplanitz who went on and on about the benefits of raw land animals, raw beef, raw chicken, plus raw dairy.
I needed some hand holding, some support to get me started and I found Geoff Purcell (in the UK) at AllExperts.com very accessible. He and Craig Bates started up Raw Paleo Forum which was very helpful for newbies like me.
I experimented with various raw land animals with duck, chicken, goat, lamb, frogs and liked raw organic grass fed beef the best… the legendary grass fed Batangas beef with yummy yellow fat is true! I experimented with many kinds of raw dairy from goat, cow and carabao and all failed, I just could not digest dairy, I realized I was lactose intolerant. My tummy also disagreed with raw green juicing.
I got curious about the Homo Optimus Diet involving cooked pork, I made my one month experiment and felt my health was inferior on cooked meat compared to raw meat.
I found out that on raw paleo diet of organic fruit and raw fatty organic animal foods, I never got sick for a whole year. I felt invincible. This was a first for me, going on and on everyday expecting not to get sick. The only times I felt sick were the times I tried eating a non-raw paleo diet. Plus for the first time I’ve got bicep muscles on my arms and I’m a sedentary computer geek. Gosh, that talk about eating raw meat will make you put on muscles without gym exercises are true.
In 2009 I shifted to a high fat low carb raw paleo diet and I found it to be even more comfortable. Gone were the shaky hungry feelings characterized by hypoglycemia which I thought was normal throughout my life when every meal time comes.
Raw paleo diet is the easiest diet I have been on although high quality organic fruit and organic meat is expensive. Raw Paleo Diet is even easier than regular SAD or cooked paleo diet. Being free from the shackles of cooking is a dream that must be experienced. It seems I have found “home” as raw paleo diet is so easy even a caveman can do it.
To even further my access to the best foods possible I moved my company office to Cubao, just beside my favorite wet market “Farmers Market” for daily fresh marketing.
My diet these days is a high raw fat, low carb diet composed of:
* raw organic low glycemic local fruits in season – high vitamin C fruits (guava, papaya, indian mangoes), hydrating fruits (watermelon, melon), fatty fruits (durian, coconuts) we follow the seasons
* raw fertilized duck eggs flown in from Palawan
* raw grass fed fatty Batangas beef and sometimes raw goat or raw lamb
* various raw sea food like oysters, clams, small and big fish, sea prawns, etc.
* No supplements. No supplements can match the power of real food.
Raw paleo diet and its variants is curative. My own small children have experienced eating raw paleo diet themselves. When the kids are sick I put them on a raw paleo diet same as mine, they know the cure for their illness is RAW because they experience immediate relief. The kids know who the healthiest person at home is these days.
At the end of this year 2009 I will have been 2 years on raw paleo diet and I now weigh a more respectable 128 pounds with a short height of 5′5″ and 31″ waistline pant size. Always expecting to achieve new health heights over the next years as I fine tweak and continually adjust. All my health issues have been resolved. It has only been these 2 years I have ever felt truly healthy.
Today at 40 years old I look younger, slimmer and have more strength than when I was 30. It is on raw paleo diet that I realized that humans were meant to be healthy and stay healthy, effortlessly.
Paleo Diet and recipes
So maybe you are thinking that a Plaeo diet could be too much of an issue and that you are not actually ready for the change. Well you are quite incorrect in fact nothing could be more simpler than a Paleo diet and recipes are as easily available as is adjusting your regular recipes. Paleo diet recipes are neither boring or complicated the only difference is that meals will be wholesome, flavoursome and healthy.
You will notice that meals consist of approximately 60-70% protein (animal) with the balance being fresh fruit, vegetables, nuts and seeds.
GRAIN (all grain products) and DAIRY (all dairy products) are EXCLUDED totally from the Paleo diet and recipes.
It is very important to source fresh, organic, natural and wild produce and seasonal if possible – this has the added benefit of being carbon footprint friendly.
Your main meal for the day can be adjusted according to your personal lifestyle. An easy way to creating Paleo recipes is to start off with one of your regular recipes and substitute the ‘cannot have’ with a ‘can have’ ingredient ie spaghetti bolognaise – omit the pasta and substitute with ‘spaghetti’ strips of blanched zucchini. Personally I prefer to use the zucchini strips raw but it is up to the individual.
Possible options of meals:
2 eggs scrambled with diced tomato and mushroom
Bowl of fruit salad with nuts and cashew cream
Liver and bacon with grilled tomato.
Fruit smoothy of choice eg banana, berries and fresh coconut blended with ice cubes etc.
Grilled fish with grilled tomato and mushroom.
2 Egg omelette with Paleo filling of choice.
Midday and evening meals
These can be adjusted according to your daily routine.
Mushroom burger with salad (burger patty between to large brown mushrooms)
Roast meat of choice, vegetables and salad
Meat stew with vegetable bake and salsa
Bolognaise – made with zucchini spaghetti
Seafood, avocado and fresh asparagus salad
Chunky soup of choice.
Steak, roasted vegetables on bed of fresh rocket.
Chili con carne – Paleo style – see recipe below:
Sauces and dressings may be used to enhance your meals. An all time favourite dressing being the combination of honey, lemon juice, seasoning and fresh, finely chopped herbs of choice mixed gently or blended together.
That is right – DESSERT!!! Paleo food diet recipes or menu is INCLUSIVE of dessert and this is where your creativity and imagination can run wild. Apple tart made with a crushed pecan nut base, berry sorbet, lemon granite are but a few ideas.
Paleo Chili con carne – Paleo style
500gram Good quality minced beef
2 medium onions diced
3 cloves of garlic crushed
2 sticks of celery
1 Red and yellow pepper each
1 Cup diced pumpkin pieces
3 Skinned and diced tomatoes
2 chopped deseeded chillies
1 teaspoon oregano
1 heaped teaspoon Chilli powder, gown cumin, each
1 stick cinnamon
Couple of bay leaves
Salt and ground black pepper to taste.
Beef stock if required.
In the olive oil sweat the diced onion, garlic, celery and peppers until soft. Add spices and heat until spice aroma is released. Add minced beef and ‘brown’ lightly. Add all other ingredients and leave to simmer until ready for serving on top of a bed of mixed vegetables or zucchini rosti.
If you want to switch to a paleo diet but are concerned that all of your protein sources will be eliminated, it is possible to stay vegetarian while adopting a paleo diet. Protein is found in some unexpected places and with a little research and planning, you can put together a nutritious diet that is paleo and vegetarian. In a paleo diet, soy products, beans, and rice – major sources of protein in many vegetarian diets – are all out. So where can you find paleo, vegetarian sources of protein?
The obvious vegetarian protein source: eggs
Eggs are probably the most obvious protein source that are both vegetarian and protein. Eggs are a nutritious way to start the day and can also be eaten at any time of the day. A large egg contains 6.5 grams of protein. A typical paleo diet recommendation is up to six eggs per week but you can go higher than that. You’ll need to find additional protein sources though; if you rely on eggs alone you could end up consuming a dozen a day!
Protein in vegetables
Many vegetables contain a high amount of protein. Even before I started going paleo, I was asked “Well where do you get your protein if you’re vegetarian?” The truth is, vegetarian protein is more common than expected.
Here is a list of some foods that are vegetarian, paleo, and also high in protein
Protein in nuts & seeds
Many nuts and seeds fall under the paleo diet: almonds, cashews, Brazil nuts, walnuts, and many others. Be careful with nuts because while they are rich in protein, they are also often high in calories and fat. Balance nuts with other parts of your diet to ensure optimal results for your goals (muscle building, weight loss, etc). Also, make sure to avoid salted nuts.
Modify the diet
If you find yourself struggling to make the paleo diet work while remaining a vegetarian, you can modify the paleo part (or the vegetarian part) to allow for easier eating. Allow hemp (an excellent source of protein) or grain-like seeds such as quinoa (which you eat like pasta or rice). Allow sprouted beans or legumes. If you want to modify the vegetarian portion of your diet, you might occasionally eat fish. If you want to occasionally eat meat, go for “exotic” types of meat are better: rabbit, goose, game meat (elk, emu, caribou, venison, etc) If you want more traditional meats, make sure they are lean: pork loin and turkey breast are good options. If you do elect to eat meat, small amounts regularly (every few days or once a week) is easier on your body than abstaining from all meat for long periods of time and then indulging in large quantities.
Practice makes perfect
Making any change to your diet can be harder, adopting a paleo meat plan that is also vegetarian is no different. Make incremental changes at first, don’t give up if you “slip up,” and experiment with different foods and recipes to find a meal plan that works for you. With a little practice and adjustment you will find a meal plan that is paleo, vegetarian, healthy, sustainable, and works for you.
With all of the fad diets out there these days I couldn’t help but wonder “Does the Paleo Diet Work?”
The Paleo Diet also known as a the Cave Man Diet is becoming more and more mainstream these days and for good reason.
The name itself sounds kind of weird but as it turns out, the principles of The Paleo Diet are not very outlandish at all.
Essentially the core principal behind the Paleo Diet is that the human genome has not changed much since Paleolithic times.
As such, the foods that our “hunter gatherer” ancestors ate during Paleolithic times were foods that the human body understood how to process and therefore, the most beneficial for the body.
The foods our ancestors ate were whole foods like meats, vegetables, nuts, legumes and fruit. There were no processed foods during that time.
To me, this diet just makes a lot of sense so I decided to give it a try.
At first it was a little frustrating getting used to this new way of eating. The hardest part at first was not eating bread. No pizza, no sandwiches, no toast, bagels or pizza!
But once I got past the psychological addiction to bread, a shift occurred.
I still wanted to eat bread because it was convenient and tasty, but all of the sudden I started thinking about what that bread would do inside my body.
And that thought alone was enough to help me skip the bread and eat some type of whole food during those times of conflict.
Then I began to really feel the benefits of eating this way. The biggest and most important benefit as a parent was that I felt more energetic. I didn’t need 2-3 cups of coffee a day anymore. Actually most days I didn’t even need one!
When I woke up in the morning, I felt fully awake and I wasn’t totally exhausted when I went to bed at night. I was tired, but not exhausted.
I had also been feeling some slight aches and pains in my legs and arms that weren’t really painful but they just didn’t seem to go away. After about a month of eating Paleo, they were gone.
Now those were some pretty awesome benefits but I also saw some visual results as well like less fat in my abdominal area and more definition in my arms and legs.
More energy, less body fat, no more aches and pains… could all of this just be coincidence?
Maybe but I seriously doubt it. It’s just too coincidental and I didn’t make any changes to other areas of my life like sleep and exercise that could have impacted these results.
With that said, I still haven’t gone to a completely Paleo Diet though.
That would mean I’d have to give up things like pizza and ice cream for good and as a father, I’m just not ready to do that.
Aside from the fact that I really enjoy both of them, there are also situations where it is virtually impossible to avoid eating them like parties, work meetings where food is served, vacations etc.
However, based on the research I’ve done on the benefits, the fact that it just makes a lot of sense to me to eat un-processed foods and the results I’ve seen in my own body, I see no reason to abandon the Paleo Diet.
As disease and obesity begin to get out of hand in today’s world, the search intensifies for the perfect diet that would bring down the incidence of these major health problems. The search may have ended in the Paleo diet which consists of foods that our prehistoric ancestors consumed before the advent of agriculture and modernization of food preparations. The growing consensus is that this diet is the ultimate in high-nutrition foods.
The foods in the Paleo diet are good sources of energy and protein such that an increasing number of athletes now stick to this daily diet. A switch to this diet is not so hard to do since the foods in it are pretty much the same things we eat every day. The key is how you obtain and prepare these foods.
Basic Paleo diet foods.
The foods that are essential to this diet are animal and poultry meat, fish, fruits and vegetables. These food items must be consumed fresh, free of fats and additives and cooked just slightly. Your goal is to approximate the ways the cavemen ate their foods when fire for cooking was yet to be perfected and they ate their meats and plant foods as soon as they were hunted or gathered to prevent spoilage. For this reason, the foods that came to be known after the agriculture revolution should be avoided. The foods under this heading include sugar, salt, grains and dairy products which make people susceptible to weight increase that leads to diabetes and heart problems.
Benefits of Paleo diet
The foods in this diet are low in carbohydrates since it avoids grains, potatoes, bread and sweetened beverages that are high in carbs. Carbohydrates are good provider of energy for other living organisms but are not essential in humans. The human body can derive its energy from protein and certain fats which pose less health risks.
While the Paleo diet supplies less carbohydrates, it provides lots of fiber that comes from most fruits and vegetables. Enough fiber in your diet will make you feel full for a longer period and thus prevent you from overeating. It will also help you lower the risk of developing heart diseases, cancer, kidney stones and diabetes.
The Paleo diet is also useful in combating the symptoms of allergies especially those caused by foods. Such allergies take place because of chemicals and preservatives contained in certain foods. The Paleo diet does not contain the allergy-causing gluten and casein, which are commonly used in food processing. All this means that you can shed those extra pounds without the use of food supplements and expensive but risky reducing pills.
The caveman survived the harshness of the planet earth at the dawn of civilization by making the basic foods in nature their everyday staple. All they had were meat, fish, fruits, vegetables and nuts in their rawest form. They were more energetic, had leaner bodies and suffered from less of the illnesses that plague today’s humans.
The paleo diet program has become popular recently thanks to the amount of beneficial results folks have had, where no other diet would work. The paleo diet is a form of a low-carb diet that is actually implemented as more of a way of living than a diet. It calls for dedication. It demands change. It yields results. You have to find paleo diet recipes. You need to eat a paleo breakfast, a paleo lunch, and a paleo dinner. I don’t always snack, but when I do, its paleo.
The key rule of the paleo diet is to eat like our ancestors, the cavemen. Cavemen didn’t have farming and constantly had to hunt and gather for their meals. They survived on a diet of meat, fish, berries, fruit, roots, nuts, and vegetables. They were furthermore active and had to be physically in good shape to safeguard themselves and their families. There were no guns (the great equalizer) or even crossbows.
The paleo diet seeks to imitate the cavemen by foregoing carbs, eating a couple large meals every day, consuming a lot of animal fat, and ideally eating lots of organic produce. While typically animal fat is demonized as a cause of being overweight, a month or two eating as a caveman will teach you that carbohydrates are the real primary cause.
The main difference between this diet and previous low-carb diets, such as the Atkins, is that this is a way of living in addition to a diet. You can still eat fruits with this diet, even the ones with lots of natural sugar. It is all right if you slip-up every now and then. The key is to follow an 80%/20% principle; stay rigid to the program 80% of the time and don’t worry if you slip up in the other 20%.
The diet works by schooling your body to begin digesting your body fat for your energy instead of using carbohydrates as in a normal American diet. Carbohydrates are not evil, it is just in our present state of civilization where many of us work in careers that call for little or no physical exercise, we don’t need them. Eating more than half of your daily calorie consumption in carbohydrates when you are not an endurance athlete and asking yourself why you are obese is like wearing a winter coat to Miami and asking yourself why you are sweaty. By getting rid of carbohydrates from the diet and instead consuming your calories from animal fat and produce, your body is taught to break down fat instead of carbohydrates for energy.
So where to get started? For some people this diet is a substantial change to the status quo, and if you’ve been eating a particular way for most of your adult life it is not easy to switch at the flip of a coin. Here are a couple steps to help get you on the right path:
1. Discard all of your processed foods
This is an absolute must. It doesn’t matter if you are getting with the paleo plan or if you are on a standard calorie-counting diet, processed foods are the most detrimental thing you can put into your system food-wise. They have chemical substances used to make manufacturing easier and faster, usually too much salt, low quality ingredients, virtually no nutritional value, and are often strictly simple carbohydrates. You ever ask yourself why most coupons are marketed only for this junk? Because it’s trash and everyone knows it.
2. Get rid of fast food.
This may be challenging for people who live on a tight schedule, but you got to take care of yourself. Have you read recently that McDonalds just now eliminated a pink slime chemical (some form of ammonium) from their burgers because someone ratted them out to the press? Think about that for a moment. Pink slime. Makes me gag. They use the lowest quality meat at these places to make it cheap and quick to cook.
What is the Paleo Diet?
The Paleo Diet, also known as the caveman diet was created on the basis that humans should go back to a natural and unprocessed way of eating, much like our ancient predecessors.
It sounds like another fad diet but as you learn about it you’ll realize it makes a lot of sense. The diet tries to keep us away from these chemically processed foods, sugar, and other foods are known for inducing obesity as well as a whole but of auto-immune disorders and cardiovascular disease.
There’s a good amount of wiggle room in the diet which I like too. For instance, there isn’t the pressure that if you don’t follow it EXACTLY then you won’t see results. The truth is that some paleo eaters follow their preferences. For example, some will follow low-carb versions while others may have a protein packed paleo diet.
Recently there have been a ton of evidence which shows that people who follow a paleo way of eating are reducing their risk of disease as well as improving their energy, body composition, and general health.
What NOT to eat
No Sugar- Sugar is known for giving you that quick energy and then the inevitable crash. It is completely unnatural unless you get it from a fruit. Unfortunately, this sweet tasting devil causes all types of problems within our bodies
No Grains- Yes, that’s right. Grains were never part of our ancestor’s diet. They focused more on agriculture and hunting. Carbs from grains turn into glucose(type of sugar) which gives you some energy. However, the energy that isn’t used is stored as fat.
No processed foods- How do you know if something is processed? Usually if it comes in a box, it’s processed. Also, be careful because some meats are also processed as well.
Dairy- Dary intake is limited in the paleo diet.
Paleo Diet food guide
Vegetables: You can eat as much as you want but don’t fry these. Cooking options include boiled or steamed. (No potatoes, corn, or beans)
Fish: this includes any wild fish
Meat: Any kind of meat you want! Make sure you are not getting any grain fed meat. Try to get grass fed meat for the most benefits to your body.
Fruits: be careful with fruits because some are high in sugar and CAN actually make you gain weight
Nuts: these are a great snack choice instead of chips and cookies. They provide a good amount of energy
Eggs: eggs are packed with protein and are a great breakfast option. Of course, try to limit the yolk part of the egg because it is linked with high cholesterol.
Healthy Fat: flax seeds, olive oil, coconut oil, almond oil
Sample Paleo Diet
This is just an example and all you have to do it get a good idea of what we’re trying to accomplish here. We are trying to limit grains altogether as well as jam-pack it with some nice proteins and vegetables. Fruits are the next important item on our list with healthy fats to top it off. If you follow a diet similar to this the results will be inevitable.
Breakfast: Sunny-side up eggs w/ banana
Lunch: Tuna Salad wrap (not bread, with lettuce)
Dinner: Grilled chicken with asparagus/broccoli
Snack: Beef jerky
Breakfast: Create your own cereal! A bowl of berries with some cocunut or almond milk
Lunch: Any kind of salad with some protein meat, Caesar salad with grilled chicken
Dinner: Chicken cutlet with sweet potato fries
Snack: almonds and a hard boiled egg
Breakfast: Egg whites with bacon
Lunch: Chicken soup with vegetables
Dinner: Steak with any type of vegetables
Snack: Banana and an apple
Breakfast: An omelet. You can include tomatoes, peppers, onions, bacon, turkey sausage, broccoli, whatever!
Lunch: Cold cuts over a salad with vinegar and olive oil
Dinner: Meat and Veggie stir fry
Snack: Can of tuna
Breakfast: A fruit/vegetable smoothie. Be creative and try some new recipes!
Lunch: A salad or a soup
Dinner: Any protein with any vegetable
Snack: Nuts, an orange, an apple
The basic template for the day:
Breakfast: Could have any meat with some eggs
Lunch: A soup, salad, any vegetables, lean meat
Dinner: A protein with heavy assortment of vegetables
Snack: Any of the healthy snacks discussed, nuts, fruits, tuna, etc
Once you have the basic template down, the search begins. Start looking up some good recipes packed with vegetables and start planning your diet before you start it.
Frequently Asked Questions
Do I have to count calories?
The beauty of it is that you don’t even have to count calories. The reason is that you’re eating whole and natural foods, most of which aren’t even high in calories. A couple of servings of broccoli is only 150-200 calories at most compared to 1 serving of pasta or rice that equates to more than that.
Do I have to eat every three hours?
Eat when your hungry, period. Why are you going to force yourself to eat every two hours or three hours if you might not be hungry. In today’s busy society its really hard to stay on a schedule like that. If you fill your body with HEALTHY calories then you’ll automatically create that calorie deficit that will help you lose weight gradually.
Why are we trying to eat like cavemen?
Yes you would be eating like a caveman, but is that such a bad thing? After watching some documentaries about the food industry it’s shocking how some corporations are processing their foods. In this day in age we don’t know exactly what’s being put into our food. Just looking at a food’s ingredients list will leave you confused because of all the terms we just don’t understand.
No grains? What’s up with that?
The diet recommends a limited amount of carbs. It isn’t one of those dangerous low carb diets but its just a natural fact that if you limit the amount of carbs you take in you can essential burn fat much quicker instead of going through your energy stores.
Grains contain anti-nutrients and also leads to carb addiction. Also, eating excess grains leads to cancer, diabetes, and heart disease
Vegetables… every… day… every meal?
I’m sorry to say this but vegetables are so good for us. I know it, you know it. Now, you don’t have to eat them at EVERY single meal but the more you eat, the better. They fill you up and keeps your body balanced. Not to mention they’re also loaded with essential vitamins, minerals, and nutrients your body loves.
The latest diet trend these days is paleo, or the “paleolithic diet” which can sound a little scary at first but many people swear by this as a healthier alternative to the typical North American diet. Curious what a paleo diet includes (or excludes)? Here are the basics of paleolithic eating.
The idea is that humans as a species have naturally evolved over many thousands of years with a certain type of diet, typically one that revolves around hunting and foraging. That means our bodies are geared to eating meat, vegetables and fruit. The relatively recent addition of grains and even dairy to our diet isn’t that healthy because we haven’t evolved the ability to really extract the nutrients from these foods as efficiently. Another term for this kind of eating is the caveman diet or just primitive eating.
So with that in mind, what kinds of foods are part of a paleo diet? Well, you basically stick to meat, seafood, fruits, vegetables, nuts and seeds, and various forms of healthy fats or oils. Eggs are also fine. Healthy fats would include oils like coconut, sesame, olive or grapeseed. You’d want to avoid corn, peanut, or soybean oils.
You then stay away from all types of dairy, grains, beans, legumes, starches and any sort of unhealthy processed foods. Alcohol is also usually excluded from a paleo diet. So staple foods like rice, corn and potatoes are all out. This is where most people start to have trouble because these foods are big parts of a typical diet.
It may seem like it would be hard to manage a diet that includes no starches or carbs whatsoever, but it just takes a little ingenuity to create new recipes that stick to the paleo way of thinking. Whole cookbooks have been published and there are dozens of great websites out there that are dedicated to paleo eating.
This protein-heavy and carb-light way of eating is particularly beneficial for anyone who lives a very active lifestyle, and is often associated with cross-training and high levels of vigorous exercise. But even if that doesn’t describe you, you can still take advantage of paleo eating.
Advocates of this diet say that it helps balance your blood sugar through the day, provides a great deal of energy and generally helps with food-related allergies and reactions. It also works well for anyone who has to avoid gluten since all wheat products and related ingredients are kept out.
So if you’re seeing a lot about paleo eating, now you know what’s all about. Maybe you should give it a try for a few weeks and see if you notice any difference in your health or energy levels. Certainly couldn’t hurt.
When on a paleo diet building muscle is just as effective if not more as any other diet. There are many great factors that will aid you in gaining a lot of muscle mass when it comes to eating a paleo diet. This article will show you how to take full advantage of the many anabolic hormone boosting and muscle building foods within a paleo diet.
Get enough calories
To bulk up fast and add a lot of muscle mass to your frame you will need to be eating more calories than you burn per day. This can easily be accomplished with a paleo diet. Due to the high fat intake it will be a walk in the park to get your required calories per day.
There are over double the amount of calories in a gram of fat compared with protein and carbohydrates. This will give you plenty of prolonged energy throughout the day and during your bodybuilding workouts. It will allow for the slow and constant release of protein to the muscle cells, for optimal growth and repair.
Boost your hormone levels
Eating a diet high in healthy fats and protein is the best environment for increasing you testosterone and growth hormone levels. These are the anabolic muscle building hormones that you need to grow new muscle tissue.
To significantly increase your testosterone levels eat plenty of foods high in fat, mainly cholesterol and saturated fat. Testosterone is derived from cholesterol so the more you eat the higher your cholesterol. A great source of anabolic hormone boosting foods is eggs.
Just because you not longer have all you high carb oats and rice doesn’t mean you can’t fuel and recover properly from your workouts. Your body will have converted to using fat as its main source of energy, so give it what it wants.
Eat a good amount of fats and protein before your workout. This can be in the form of a few eggs, a protein shake mixed with some healthy fats like olive oil and coconut cream.
After your workout you can choose to eat a load of carbs or not. Either way your body will recover. To get a good amount of nutrient dense carbs and help to replenish your depleted glycogen stores quicker, eat some fruit. Post workout is a great time to consume some more fats to help elevate the hormone levels and fuel that muscle growth.
Paleo Diet Guidelines
The Paleo diet, short for Paleolithic diet, is a nutritional regimen based on what is presumed to have been consumed by humans during the Paleolithic era, approximately 2.5 million years ago. The core principle of the diet is to adhere to the nutritional principles of cavemen who ate mainly vegetables, wild fruit, eggs, nuts and game meat. There are also strict limits on what foods to omit from the diet, with special concern for unnatural, processed food. Through complying with the standards of food heretofore described, you can cultivate peak health.
Wheat and grains should also be shunned as humans of the Neolithic period had yet to learn agriculture. Thus, products such as rice, corn, oats and wheat should not be consumed. Foods that are processed with these grains such as pastries, chips, pizza, pancakes, biscuits, oatmeal, spaghetti, cereal, bagels and bread should be eschewed as well. As cavemen did not drink milk after infancy, dairy products such as butter, cheese, yogurt, ice cream, creamer and dairy spreads should be avoided.
Despite the length and depth of food blacklisted in the diet, there are a number of foods that are allowed for a diverse and healthy diet. Advocates who have adhered to the paleo diet can attest to the range of paleo foods there is to choose from — many are already on your list of routinely consumed foods. This includes lean meats such as pork loin, flank steak, lean veal, sirloin steak, lean hamburger, chicken breast, turkey breast and goat meat. Game meat is the most preferable meat for consumption. Game meat includes wild boar, goose, ostrich, quail and reindeer among others. As a rule meats that can be consumed are usually from pasture-raised and grass-fed animals. Eggs are acceptable as well. Fish lovers will be glad to hear of the extensive list of fish acceptable in the diet; this includes bass, cod, mackerel, tilapia and just about any other commercially available fish. Shellfish such as clams, lobster, oysters, shrimp and scallops are welcome as well.
Paleo foods are comprised of a vast variety of fruits and vegetables. Fair fruit include avocado, banana, cherries, grapes, lemon, honeydew, pears, watermelon and virtually any other fruit available in the wild. The diet is particular to non-starchy vegetables like broccoli, cabbage, beets, eggplant, cucumber, pumpkin, squash, lettuce, green onions, mushrooms, kohlrabi and peppers. Individuals with sweet-tooth’s can snack on dried fruit such as raisins and cranberries but don’t over do it. As you can see, the list of Paleo foods is abundant.
A study conducted by researchers at the Department of Medicine in the University Of California San Francisco School Of Medicine found that after placing subjects in the paleolithic diet for just ten days, subjects showed improved blood pressure, decreases in insulin secretion, better glucose tolerance, increases in insulin sensitivity and improvements in lipid profiles. If this is what can happen in a mere ten days, just imagine the health benefits you can reap by sticking to the diet long term.