Paleo, the way to go? by Hannah Seibert

PALEO, the way to go? Scrumptious recipes, gorgeous photography, and paleo tips for you to enjoy

Paleo, the Way to Go? Scrumptious recipes, gorgeous photography, and paleo tips for you to enjoy

ÂŠ 2016 All rights reserved. No part of this publication may be reproduced without permission. The opinions expressed in this book are those of the author only and not those of York College of Pennsylvania. This book is an experimental class project for purely educational design purposes. Design by Hannah Seibert Printed by LuLu

WTF is Paleo? 6 Letâ&#x20AC;&#x2122;s Find a Bargain 12 Your Perfect Grocery Trip 16 Breakfast 20 Lunch it up 28 Dinner...Finish with a Bang 34 Snack Your Way to Heaven/Organization 42 Paleo and Exercise 48 But Are Donuts Paleo? 50

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Awknowledgements I would like to thank my mother, for inspiring me to become a healthier version of myself. Through her I learned about diet and nutrition and she has motivated me along the way learnring with me and educating me.

Preface Preface Paleo is the way to go. This book documents my journey starting the path to the paleo lifestyle. It includes my perspective on paleo life, how it has affected and changed me for the better and also tips and advice I learned along the way. I started writing this book to share with others the enjoyment I have felt by becoming paleo. Now, I’ve added many more aspects along the way such as advice, motivational blurbs, photography, recipes, and much more! By including tips, tricks, and motivational blurbs I hope someone can be inspired by this book to become a healthier, happier version of themselves. Expressing how simple and affordable it can be I want others to be encouraged to take control of their lives and live for the better. Through documenting this journey for an entire semester I’ve learned so much about myself, how to motivate myself, educate and become more dedicated to taking care of my body and my health. This book changed a lot from the original idea of more of a diary style. It now has chapters that guide,

give advice, and motivate you. Researching began with researching myself, writing about my experiences and my ideas towards paleo. The research soon expanded gathering outside information from other sources. I gathered recipes, read blogs, asked my roommates’ inputs on the food, and went to several different grocery stores including my personal favorite Aldi’s. Inspiring me, teaching me, loving me, my mother is the inspiration behind this documentation book and my choices. She has been gluten free and dairy free for a few years now. We have family dinners every night and she cooks the most delicious meals that are also very healthful. She is my reason for taking control of my health and my body and the food that goes in it.

WTF is Paleo?

WTF is paleo? The term Paleo means older or ancient, especially relating to the geological past. People most often refer to this diet as the “caveman diet” and think that it involves only eating foods that were available back in those times. However, being paleo isn’t only about eating foraged foods and meat. Being paleo has more to do with cutting processed foods from your diet and eating many more vegetables, fruits, and meats; things that are naturally grown and healthy. Along with processed foods strict paleo eaters cut out grains and dairy from their diets as well. This is due to the fact that the human body is not made to digest these types of foods. In today’s society many people are lactose intolerant and have gluten allergies signifying how many people are still unable to digest these foods even though we have evolved to be able to digest these foods better. The paleo diet or lifestyle is meant to help people be healthier and have more energy by cutting out those foods that can make one bloated or feel tired because of the added salt and sugars.

Health Benefits » Promotes weightloss » Controls blood glucose levels » Increases energy » Helps regulate sleeping patterns » Anti-inflammatory benefits from nutrients in fruits and vegetables » Improves cholesterol, lowers LDL » Provides you with essential vitamins and minerals » Better digestion and absorption

Downsides There is some controversy still surrounding the paleo diet. There is an ongoing debate over the deletion of grains, dairy, and legumes from the paleo diet. It is a very gray area as some people allow some of those things in their diet in small amounts. However, strict paleo eaters will not accept any of those foods in their diet. Paleo is also a difficult diet to stick with at times. It takes discipline! And you must be pretty devoted to the diet/lifestyle to reap the health benefits. Although if youâ&#x20AC;&#x2122;re like me Iâ&#x20AC;&#x2122;m about 90% paleo and 10% donuts and nutella. I have more energy than Iâ&#x20AC;&#x2122;ve ever have before! Being a Junior in college energy is the number one thing you lack. However, eating healthier and being able to do it on a budget has improved my mood, my energy level, and my sleeping habits.

Paleo Guidelines » Foods high in fat, moderate in animal protein and low to moderate in carbohydrates are foods that would be a good part of your diet » Eat a decent amount of saturated fats such as coconut oil, olive oil, and avocado oil » Eat a generous amount of fresh vegetables and fruits » Limit how many sugary fruits you consume such as bananas and pears. » Eat more fruits high in antioxidants such as berries » Try to eat more grass-fed local meats versus extremely processed meats » Eliminate grains and legumes from your diet » Also eliminate processed foods especially those that contain added sugar

Letâ&#x20AC;&#x2122;s Find a Bargain

L fi a

Let’s find a bargain Many people don’t associate eating healthy with saving money. However, despite the stereotype that eating healthy is expensive, I have found it to be relatively inexpensive when compared to processed foods and unhealthy frozen meals. Being a college student I essentially coined the term “living on a budget”. Going from living at home to being on my own, having to buy my own food and cook for myself I knew it would be a challenge and a strain on my wallet. I assumed eating healthy while sticking to a budget would be impossibly to do. Ramen noodles were about to become my life, but, I was completely wrong. I had always gone grocery shopping with my mother when I was younger, but I was never concerned with prices because of course I wasn’t the one paying for the groceries… Now, I’m the one paying. Looking around the store and noticing the prices of things was a revelation for me. I saw produce was $0.79 per lb. or $1.19 per lb. or even $0.89 each. That’s just change! So I decided to change. Eating healthy on a “broke college student budget” is what I am doing and no matter your budget you can save money and be healthy too!

Tips to save money » Buy frozen berries at the store when berries are out of season and a little bit more expensive. » Bake some delicious kale chips! It’s a cheaper and healthier alternative to veggie chips. » Use canned salmon for things like salmon salad and other recipes. It is cheaper than fresh salmon and you still get your omega 3’s! » Buy dried fruits and nuts instead of granola bars. » Plan a week's worth of meals ahead of time. » Buy a head of lettuce and make your own salad. » Buy spices in bulk as they don’t usually go bad. » Grow your own herbs in your kitchen, such as basil, rosemary, and mint! » Look for items that are closer to their sellby date as they will often be discounted. » Shop in a circle.

Healthy Food vs. Processed Food When comparing the prices of healthier food items vs. processed foods it is important to note that when making the recipes in this book or any healthy recipes you are bound to have some leftovers, which you can enjoy as lunch or dinner the next day extending your money further. I understand that research has been done demonstrating on average people who eat the healthiest diets spend an average of $1.50 more per day than those who eat unhealthier. However, in my experience I do not believe that is completely accurate. Below I will compare some common food items to their healthy alternatives. Some of the healthy alternatives are actually less or the same amount. A few of the alternatives are priced about a dollar more however the change is very worth that one dollar. (Averaged prices used were from Walmart)1

Mayonnaise

Avocado

Sugar

Vanilla

$4.18

$1.09

$2.00

$3.90

Canola Oil

Applesauce

Flour

$3.00

$3.98

Coconut Flour

Sports Coconut Drink 24pk. Water 24 pk.

$12.00

$18.00

$4.77

Vegetable Oil

Coconut Oil

$2.74

$3.86 19

Your Perfect Grocery Trip

Your perfect grocery list Buy bulk, use coupons, shop sales! That is the best advice when it comes to buying groceries. When shopping paleo the best suggestion is to shop in a circle. All of the middle aisles are full of processed unnecessary foods that will destroy your stomach and your wallet. Shopping in a circle works in most grocery stores because of the way they are set up. You can start in the produce section gathering plenty of fruits and veggies. Then, make your way to the back selecting your meats, chicken, turkey, and definitely salmon! You can wrap up your circle by finishing at the eggs. I personally found that this circle strategy works great and I realized I had usually shopped this way without even knowing it. However, occasionally it is appropriate to venture into those unmentionable aisles for things like spices as well as flours and oils. Grocery stores are full of enticing baked goods and freezers are filled with easy meals, along with the ease comes priciness. I feel it is also my duty to mention that the most expensive products are always located at eye level. For effective and money saving grocery shopping scan up and down the shelves to find lower prices and better deals. The store brand isnâ&#x20AC;&#x2122;t always bad!

Do Eat

Don’t Eat

» Grass-fed meats

» Cereal grains

» Fish/seafood

» Legumes

» Fresh fruits

» Dairy

» Fresh vegetables

» Refined sugar

» Eggs

» Potatoes

» Nuts

» Processed foods

» Seeds

» Overly salty foods

» Healthy oils (olive,

» Refined vegetable oils

walnut, flaxseed, avocado, coconut)

» Candy/junk/processed food

Beginner Grocery List Meats

Fruits

Grass-fed beef Organic chicken Bacon (free of nitrates)

Strawberries Blueberries Blackberries Raspberries Bananas Apples Grapes Pears

Vegetables Kale Spinach Broccoli Tomatos Brussel Sprouts Lettuce Peppers Avocado Onions Mushrooms Asparagus Sweet Potatoes

Oils Coconut Oil Olive Oil Avocado Oil Ghee

Pantry Items Organic spices Honey Nuts (almonds, cashews, walnuts) Chia Seeds Flax Seeds Almond Butter

Dairy Eggs Milk or almond milk

Breakfast

Breakfast When I decided to make the leap of becoming paleo I knew it would be a whole new way of life and it would change my eating habits however, I didnâ&#x20AC;&#x2122;t know that it would also impact my perceptions and the way I treat other aspects of my life. Changing my diet and moving towards a healthier life has made me a genuinely happier person overall. I am a true believer in what you eat affects your mood. Even just understanding more about the food I am putting into my body boosts my confidence because I know that I am doing what is best and gives me the most nutritional value. Currently being a college student it is hard to get a sufficient amount of sleep at night between studying for exams and trying to finish projects. Eliminating processed foods from my diet (as you do for a paleo lifestyle) has been beneficial in creating a healthier sleeping pattern and not waking up as tired or exhausted even when I may only get five hours of sleep. My mother was my main inspiration behind becoming paleo. She like many people is lactose intolerant and has a gluten allergy. So, there are many things she cannot eat, but paleo eliminates most dairy products and most things containing gluten (many processed foods). Eating family dinners every night she always made very healthy foods, gluten free pasta, meats and vegetables. Growing up around that environment inspired me to learn more about my diet and how I can become a healthier individual.

SWEET POTATO BLUEBERRY BREAKFAST BARS(2)

MINUTES 45

SERVINGS 12

INGREDIENTS ¾ cup mashed sweet potato 1 tbsp vanilla extract 1 tbsp coconut oil, melted 1 tbsp raw honey

SIMPLICITY 4/10

1 egg ½ cup almond meal 2 tbsp coconut flour ¾ tsp baking powder ½ cup blueberries

DIRECTIONS 1. Preheat oven to 350 degrees. 2. Roast or microwave one large sweet potato until soft. Scoop out the inside and reserve ¾ cup. 3. In a medium bowl, combine the mashed sweet potato, vanilla extract, melted coconut oil, raw honey, and egg. 4. Add the almond meal, coconut flour, and baking powder. Mix well.

5. Grease a 9x5 inch loaf pan and pour in the batter, pushing it into all the corners and middle of the pan to avoid large air bubbles. Smooth out the top. 6. Place the blueberries in a single layer on the top and gently press the berries into the batter. 7. Bake for 35-40 minutes, or until the middle is set. 8. Let cool and cut into small bars. Serve immediately or refrigerate to store.

CINNAMON VANILLA BREAKFAST PROTEIN BITES(3)

MINUTES 12

SERVINGS 18-20 bites

SIMPLICITY 4/10

INGREDIENTS 1 tbsp ground cinnamon 1/4 cup Vanilla Protein Powder 1/4 to 1/3 cup maple syrup or honey

½ cup almond meal ¼ cup nut butter ¾ cup of gluten free quick oats 1 tsp vanilla extract

DIRECTIONS 1. Grind up your oats or cereal in a food processor and transfer into a mixing bowl. This is optional. You can keep them whole as well and adjust the addition of honey. 2. Add your almond meal, protein powder, cinnamon, and nut butter. Stir ingredients all together. Add in your honey and vanilla then mix again well with hands.

3. Roll into 1-1.5 inch balls and place on cookie tray or plastic ware with parchment paper underneath. 4. Let them freeze for 20-30 minutes then transfer into a Ziploc bag. 5. Dust with additional cinnamon and vanilla protein if desired. 6. keep in fridge or freezer for up to 6 weeks

BREAKFAST MUFFINS(4)

MINUTES 30

SERVINGS 12 muffins

SIMPLICITY 5/10

INGREDIENTS 9 large eggs 8 ounces ground breakfast sausage 1 red, green, or yellow pepper

½ cup frozen kale, chopped ¼ teaspoon pepper

DIRECTIONS 1. Preheat oven to 350 degrees, spray a muffin tin with non-sticking cooking spray or use coconut oil. I used coconut oil. Set aside. 2. Brown the ground sausage in a medium-sized pan over medium-heat.

3. In a large mixing bowl, whisk the eggs and then add in the sausage, peppers, kale, and pepper. Pour the batter into the muffin tins, filling ¾ of the way. Bake for 20-25 minutes, my oven needed 23 minutes. 4. Allow the muffins to cool for 5 minutes, use a knife to loosen from the sides.

Lunch it up

Lunch, that middle of the meal day we use to get us through until dinner. Lunch can be hard, what do we pack for work or do we spend money to order food? Ordering food at work can be tempting especially when the whole office or workplace is putting in an order. But don’t fall into temptation! Ughh… packing a lunch. It’s that kind of annoying chore that no one really looks forward to. But, there’s an easy and time effective way to pack for the work week or even pack school lunches. Have individual tupperware for each day and divide up the snacks and lunch items. For example, you can pack carrots, almonds, and celery in a divided up tupperware container. Then, add in your main meal, sandwich, salad, etc. You can even pre-pack all of your lunches Sunday nights before the work or school week! There are many simple paleo lunch recipes perfect for packing and that will keep you energized to finish out your day. I’ve found and made a few of my own.

MASON JAR SALAD

MINUTES 10

SERVINGS 1

SIMPLICITY 3/10

INGREDIENTS Baby Spinach Strawberries 1 or 2 Hard boiled eggs ¼ cup red bell pepper (sliced)

DIRECTIONS 1. Buy or use an old mason jar if you have one. 2. Gather all of the ingredients listed above and slice as needed for example you may want to cut up the broccoli, pepper, hard-boiled egg, and strawberries.

½ cup Broccoli ¼ or ½ cup Carrots (sliced) Dried Cranberries (topping)

3. Next, layer the salad ingredients inside of the mason jar. For this step you can layer them however you wish or you can use my method of layering. I layered them in this order: strawberries, baby spinach, carrots, broccoli, red pepper, hard boiled eggs, dried cranberries. 4. Season with salt or pepper and add any delicious paleo salad dressing you wish. 5. Now enjoy your colorful meal!

AVOCADO EGG SALAD

MINUTES 10

SERVINGS 2-4

SIMPLICITY 3/10

INGREDIENTS 2 Ripened avocados 4-6 hard boiled eggs ½ lemon ¼ cup onion

¼ or ½ cup tomatoes ¼ tsp salt ¼ tsp pepper

DIRECTIONS 1. Start by slicing open the avocados, pitting them and spooning it into a bowl. 2. Next, mash up the avocados. 3. Then, slice up the hard boiled eggs how you wish, I used a normal egg slicer, and then add them to the avocado.

4. Next, add in the onion, tomatoes, salt, and pepper and stir, distributing them throughout the salad. 5. Finally, squeeze half a lemon on top of the avocado egg salad and mix again. (the lemon helps to ensure it will stay good in the fridge for a few days and adds more delicious flavor).

Dinner: Finish with a BANG!

Dinner: finish with a BANG! For many people dinner is the meal that brings the family together. It is a time at the end of the day to sit down pass the potatoes and talk about the events of that day. Traditionally, in America dinner is usually the largest meal consumed during the day. However, the largest meal should not be consumed at the end of the day but rather at the beginning of the day because your metabolism will be most active and requiring the most energy throughout the day. Eating paleo is a good way to ensure you will go to bed feeling light and not weighed down by your food. Salmon with a honey, garlic, lemon glaze and lean burgers minus the bun with some sliced avocado and onions on top are personally a few of my favorites. Preparing and cooking paleo dinners also doesnâ&#x20AC;&#x2122;t have to be that time consuming. Foods such as chicken tenders and turkey sliders are quick fulfilling meals for anyone to make easily, even a family.

CRISPY CHICKEN NUGGETS(5)

MINUTES 20

SERVINGS 4

SIMPLICITY 5/10

INGREDIENTS 1 lb. chicken tenderloins 1 and ½ - 2 cups almond flour 1 tsp fine grain sea salt 1 tsp smoked paprika

1 tsp onion powder ¼ tsp black pepper 1 egg, whisked ¼ cup ghee or coconut oil

DIRECTIONS 1. First, cut the chicken tenderloins into 1-2 inch bites sized pieces and set aside. 2. In a shallow dish, combine the almond flour, salt, smoked paprika, onion powder, and black pepper and mix well to combine the flavors. 3. In another shallow dish, whisk the egg. Heat a large cast iron pan over medium heat and add the coconut oil or ghee. Before adding the chicken, make sure the oil is hot enough by dropping a bit of almond flour in the pan to see if it sizzles.

4. Since the chicken bites are small, you dredge several at a time and it will come out fine. Take the chicken and first coat in egg, then coat with almond flour mixture shaking off extra. Immediately add to the hot pan. 5. Let the chicken cook about 2-4 minutes on each side, or until just cooked through. You will have to fry in 2 batches most likely. Adjust the heat to avoid burning the outside and add more cooking fat to the pan if you need to for the second batch. 6. Transfer to a paper towel lined dish to drain excess oil, then serve hot! Enjoy!

BARBEQUE CHICKEN PIZZA WITH SWEET POTATO CRUST(6)

MINUTES 60

SERVINGS 4

SIMPLICITY 7/10

INGREDIENTS 3 medium sweet potatoes 1 medium red onion 1 cup spinach, chopped 1 cup pre-cooked rotisserie chicken, shredded 1 cup almond flour 1/2 tsp salt

1 egg 1 tsp dried oregano 1 tsp dried basil 1 tsp garlic powder 1 tbsp apple cider vinegar 1/2 cup barbecue sauce 1/2 cup tomato sauce

DIRECTIONS 1. Pre-heat oven to 400°. 2. Cook sweet potatoes in microwave until soft.

5. Cook dough at 400° for 30 minutes.

3. Peel sweet potatoes and add to large mixing bowl with: 1 cup almond flour, 1 egg, 1/2 teaspoon salt, 1 teaspoon dried oregano, 1 teaspoon dried basil, 1 teaspoon garlic powder, and 1 tablespoon apple cider vinegar. (For an extra kick, add a pinch of chili powder.) Mash ingredients until well combined and the mixture takes on a doughy consistency.

6. While pizza dough is baking: shred 1 cup of precooked rotisserie chicken, chop 1 cup spinach, and sauté one thinly sliced medium red onion until soft.

4. Use rubber spatula to spread on a Pizza Stone (you could also use a Silicon Baking Mat or greased baking sheet.)

7. Remove pizza dough from oven and spread 1/2 cup barbecue sauce and 1/2 cup tomato sauce on top. 8. Cover pizza with shredded rotisserie chicken, chopped spinach, and red onions. Drizzle with barbecue sauce. 9. Return pizza to oven and bake for an additional 10 minutes. Slice and enjoy!

SWEET POTATO BACON BURGER BITES WITH MAPLE CHIPOTLE(7)

MINUTES 50

SERVINGS 10

INGREDIENTS

1 large sweet potato scrubbed and sliced into 10 rounds 1/2 inch thick 2 tbsp olive oil (for roasting sweet potatoes) Fine grain sea salt to sprinkle over sweet potatoes

SIMPLICITY 5/10

5 slices nitrate free bacon, cut in half 1Â˝ lbs grass fed ground beef Â˝ cup of my Maple Chipotle Ketchup recipe Green onions sliced thinly

DIRECTIONS 1. Prior to beginning, make the Maple Chipotle Ketchupto have it ready to go! Then, prepare to roast the sweet potatoes. Line a large baking sheet with parchment paper and preheat your oven to 425 degrees. 2. Lightly brush each round with olive oil on each side. Place them on the baking sheet and lightly sprinkle with sea salt. 3. Roast sweet potatoes in the preheated oven for 3035 minutes, flipping once in the middle of roasting to evenly brown. They are done when the outside is lightly browned and the inside is soft. 4. After putting sweet potatoes in the oven, fry the bacon slices over med-hi heat in a large heavy skillet until crisp, then remove and drain on paper towels.

5. In the same pan (bottom can still be coated with bacon grease) lightly sprinkle sea salt over the bottom and turn the heat back on to med-hi. 6. Cook the 10 small burger patties about 4-5 minutes on each side or until they reach desired doneness.* When the patties are done, place them on a plate before assembling. 7. To assemble, place roasted sweet potato rounds on a large serving platter and top with a mini burger, a dollop of Maple Chipotle Ketchup and a piece of bacon folded in half and criss-crossed, then sprinkle thinly sliced green onions over the top.

SnackYour Way to Heaven

Snack your way to heaven Ahhh… finally the best part… snacks! We all love snacking on yummy sugary and salty foods such as popcorn and chocolate. These snack foods are just so darn addicting with their buttery goodness and melty sugary chocolateness. These foods sure do taste delicious however, they aren’t as delicious for your health. Too much sugar and sodium can cause numerous diseases probably too many to mention. Although, we feel these foods are irreplaceable by healthier substitutes they can be replaced by healthier alternatives that still supply a great taste. Salted almonds are a healthy alternative to popcorn and dark chocolate is a great, less sugary, substitute for milk chocolate. Snacking throughout the day is very beneficial as it keeps your metabolism busy which is great for losing weight. But, snacking the right way is a must! So next time instead of reaching for that reeses cup, try a dark chocolate bar!

Organization is Key Being organized is key to a healthy mind and a happy life. There are three elements I consider and analyze when organizing and those are: time, cost, and efficiency. Time is everything because you canâ&#x20AC;&#x2122;t just buy more of it at the store, you are only given twenty-four hours in a day. When I think about organizing I am cautious of determining how much time it will take to make DIY organizational items. This brings me right on into my second elementâ&#x20AC;Ś cost. DIY projects are usually more cost effective than going out to a store and buying bins and pretty organizational items because you can use what you have around the house already and upscale it! However, relating back to the first element DIY projects do take time. I prefer to make my own organizational bins and such however when organizing food there are great divided tupperware containers you can buy that are cost effective. For example, Walmart has a great selection of tupperware for organizing lunch meals for the week and even packing snacks. Efficiency or energy, yes it takes some energy to make your own projects and brainstorm ideas but thatâ&#x20AC;&#x2122;s why they invented Pinterest there are millions of amazing DIY ideas at your fingertips, literally! Organize, organize, organize it is the best way to plan out and pack meals especially when you are following a certain lifestyle.

Snack Ideas Almonds

Carrot fries

Banana slices

Acorn squash

Grapes

Broccoli

Hard boiled eggs

Peppers

Dried fruit

Apple

Carrots

Paleo granola bars

Celery

Chia pudding

Almond butter

Paleo edible cookie dough

Cucumbers

Coconut chips

Tomatoes

Spinach salad

Berries

Mangos

Pecans

Goji berries

Paleo granola

Beet chips

Jerky

Pea snaps

Dark chocolate

Walnuts

Avocados

Pineapple

Kale chips

Baked avocado fries

Sweet potato chips

Salmon bites

Paleo smoothie

Sweet potato pancakes

Cashews

Dried fruit

Choices Make the Difference

Choices make the difference Your choices make the difference in your life… choose wisely. Choose motivation, not desperation. Choose to live a fit and healthy lifestyle, not be dominated by one. Choose to live in the present, not dwell on the past. Choose strength, not average. And finally choose happiness, not perfection. I know this struggle all too well. Humans naturally strive to be perfect and be the best at things. Perfection is unachievable, that isn’t to say you shouldn’t strive for it, but it’s to say being better than you were yesterday is an achievement to be proud of. The choice to be healthier is something that should be an added part of your life not dominate it. Food choices (I prefer to say that over the ugly word “diet”) and exercise are beneficial in creating a healthier life for yourself. Just eating the right foods is not enough. Choosing to be paleo, although it is a beneficial choice for a healthy, happy life, is not going to be the end to achieving that life. You must exercise your body as well, believe it or not our bodies like exercise.

Get Fit Get lean, Get mean, Get fit! It’s something all of us want to do but all of us make excuses for, such as, I have no time to, or I am really tired from work today. Motivation! Dedication! Relaxation! These are three key things you need to apply to your life to get fit and stay fit! Motivation will get you to the gym, dedication will get you working out, and relaxation will grow that muscle mass and also give you a much deserved break once a week. It isn’t enough to just eat paleo, that is only one aspect of this lifestyle. You’ve heard it a million times eat healthy and workout. As you have read eating healthy and making healthy choices using paleo guidelines and terms is relatively easy and affordable. Now, take that aspect and apply it to working out. It can be easy to get in a 10-minute workout once a day, even just taking a walk around the neighborhood. Something as simple as walking on a treadmill for 20-30 minutes a day can boost your metabolism and improve weight loss significantly over time.

Slim, Sculpt, and Relax This simple, 10 minutes or less, no sweat exercise is perfect for anyone who doesn’t have much time in their day to devote to exercising and showering after exercise. With this sculpt and slim routine you’ll feel healthier and happier in just 10 minutes. Instructions: Perform each move for 1 minute in order, breathing in through your nose and out through your mouth.

Creative Crunch Works: Abs

Lie faceup with knees bent and slightly wider than shoulders, feet together on the floor. Place hands behind your head and tilt chin so you’re looking at the ceiling; inhale. Exhale as you crunch up, squeezing your knees together. Return to starting position.

Flying Sumo

Abs Goodness

Stand with feet wide, toes turned slightly out. Inhale as you squat until thighs are parallel to the floor and extend arms overhead, fingers spread wide. Exhale as you rise up and jump. Return to starting position.

Lie faceup with arms and legs extended on the floor, heels together and toes turned out, palms facing ceiling; inhale. Exhale as you lift head, shoulders, and arms, and raise legs at a diagonal in front of you. Pump arms up and down 7 times, exhaling with each pump. Lower to starting position.

Third-Eye Climb

Watering Elephant

Get in plank position, hands slightly wider than shoulders. Lift right leg to hip height behind you and inhale. Exhale as you round your spine, push your hips up, and pull right knee toward your forehead [shown]. Hold for 1 second, then return to starting position and repeat with opposite leg. Continue, alternating sides.

Get in side plank position on your right elbow. Inhale as you reach under the right side of your body with your left arm. Exhale as you rotate your left shoulder back, reaching left arm behind you. Return to starting position. Switch sides after 30 seconds.

Bowing Crane

Table Swing

Lie facedown with elbows bent and palms pressed together on top of your head; inhale. Exhale as you lift your shoulders and chest. Inhale as you lower to starting position. Exhale as you open your arms out to your sides, palms facing forward. Inhale as you return to starting position.

Sit with hands aligned under shoulders, knees bent, and feet on the floor in front of you. Push hips forward and up, getting into tabletop position; inhale. Exhale as you straighten legs and push hips back between hands, keeping butt off the floor if you can. Inhale as you return to tabletop position.

Works: Legs and Butt

Works: Core, Chest, and Arms

Works: Back

Works: Abs

Works: Legs and Butt

Yoga the Stress Away Everyone deals with stress, anxiety, and pain, why not yoga all those negatives away? Stretch and relax in a calming environment and all your worries will fade for the moment. Yoga is an amazing way to relieve the stress from your day. There are incredible benefits to doing yoga on a daily or even weekly basis, improving flexibility, building strength, and perfecting your posture are just a few. Yoga is a full body workout which you can do with very little or even no equipment. Most people use a yoga mat but it’s not even completely necessary, so there is no excuse to not take ten minutes of your day and stretch your body. Yoga helps to increase blood flow, and can be a benefit to a number of issues such as lowering blood sugar levels and boosting your immune system. No equipment, very little time, and a large amount of benefits I can’t understand why someone wouldn’t do yoga? It can even be free to learn various poses and ways of doing yoga via YouTube and other online sources. Before bedtime, when you first wake up in the morning, or even on break at work anytime is a good time to strectch, strengthen and take care of your body.

But are Donuts Paleo?

But are Donuts Paleo? Dunkin donuts and Krispy Kreme donuts are unfortunately not paleo. However, through my research for recipes I have happened upon several paleo donut recipes I’m assuming because most people love donuts. Most processed foods sold in stores today contain large amounts of sugar and sodium which can lead to a number of health problems, high blood sugar and high cholesterol among others. We are the ones destroying our bodies by eating these extremely processed foods. Eating paleo is a great way to get a balanced diet and keep all that unnecessary excessive amount of sugar and sodium out of your body. Even though many quickly prepared meals and snack items aren’t paleo there is still a wide variety of foods to choose from and shopping at places such as Aldi’s, Trader Joe’s, and Asian food markets are a great way to get healthy food and save some money! Nuts, fruits, and vegetables are great for snacks, and if you’re on a time crunch preparing a week’s worth of lunches is easy and relatively quick to do on a Sunday night that way they are ready for you when you go to work.

My Experience I had never heard of the paleo diet until very recently when someone was enlightening me on their diet choice of paleo. I thought OH MY GOSH! How can someone cut junk food and processed food out of their life? It is everywhere! I snacked all day everyday and dabbled in eating some unhealthy tastycakes here and there. But I realized it’s not just about the junk food and snacks. It’s about the dairy too. The saddest part was saying “Hasta la vista” to my cheese. And forget about coffee unless it’s black! Although almond milk is a good substitute for cream it doesn’t have quite the same taste and obviously you shouldn’t add in all of the sugar I used too. “Welcome to Dunkin Donuts how can I help you?” “Yes, I will have a medium caramel iced coffee with two cream and four sugars.” Sadly, I couldn’t drink all that sugary goodness anymore. But, despite these losses I felt a greater sense of accomplishments. Eating healthier and cutting all of the chemical and processed garbage out of my diet has shrouded me in a cloud of healthiness and happiness. I sleep better at night, well, when I do go to sleep...I am still in college. Honestly, it was easy to keep up with being paleo in the beginning however, as the semester progressed and I got more stressed and lazier I found it a bit harder. My friends were always wanting to go out to eat and I would go with them. Although I am not 100% paleo currently I am still eating mostly paleo and I do not eat any junk food. I do occasionally eat breaded foods and bagels which are prohibited by the diet but very rarely. I would say I am about 90% paleo and 10% donuts and nutella. This works for me. It keeps up my energy and my health and doesn’t make me exclude everything I love in life. Eating healthy can also be fun! There are even great ways to get everyone involved and have a fun time. For example, apple picking is a great way to get the family involved and hang out with friends. Fresh apples are delicious and healthy!

Sources 1. http://www.walmart.com 2. @physicalkitch. “Paleo Sweet Potato Blueberry Breakfast Bars.” Physical Kitchness. N.p., 07 July 2016. Web. 19 Nov. 2016. 3. https://www.facebook.com/CotterCrunch. “Cinnamon Vanilla Breakfast No Bake Protein Bites {Gluten Free}.” Cotter Crunch. N.p., 05 Sept. 2016. Web. 19 Nov. 2016. 4. https://www.facebook.com/galmission. “Paleo Breakfast Muffins (Whole 30 Approved) - Gal on a Mission.” Gal on a Mission. N.p., 10 Sept. 2015. Web. 19 Nov. 2016. 5. https://www.facebook.com/Paleorunningmomma. “Crispy Paleo Chicken Nuggets.” The Paleo Running Momma. N.p., 22 Feb. 2016. Web. 19 Nov. 2016. 6. https://www.facebook.com/thesoccermomblog. “Healthy Barbecue Chicken Pizza with Sweet Potato Crust - The Soccer Mom Blog.” The Soccer Mom Blog. N.p., 18 July 2016. Web. 19 Nov. 2016. 7. https://www.facebook.com/Paleorunningmomma. “Sweet Potato Bacon Burger Bites with Maple Chipotle {Paleo}.” The Paleo Running Momma. N.p., 29 Jan. 2016. Web. 19 Nov. 2016.

This documentation project was an experiment in the benefits and struggles of becoming paleo as well as other healthy living tips and ideas. I am going to continue on the paleo path as I have discovered the amazing benefits and am truly seeing a difference. Through sharing my experience with others I hope to influence people in the ways of living a healthy lifestyle. Even if the paleo lifestyle is not for you, I hope you may take away other healthy lifestyle choices and influences from this book.