Start Guide for Eating
PALEO 4 Simple recipes to get you started
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Why eating like a caveman can make you the healthest person ever!
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Table of Contents 1.What is PALEO? 2. Grass Fed Beef 3. Benefits of Eating Paleo 4. Lunch & Dinner Recipes Chicken with Cauliflower and Olive pg 7
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Stuffed Bell peppers pg 7
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What is the Paleo diet? Paleo or primal way of eating in a nutshell is eating unprocessed whole natural foods. Eating real whole foods like our ancestors did in the Stone Age. This is the simplest way to eat healthy and get all of the nutrients you need for your body without consuming a bunch of toxins, preservatives, additives artificial flavors, sugar, and the continuous hidden ingredients. There are so many benefits of the paleo diet for overall sustainable health and balance.
Eat
Real
The Paleo diet is rich in nutrients when consuming natural food and consume large amount of vegetables, fruits, seeds, nuts, healthy fats that have many vitamins and minerals. You will improve in good gut health, which your body will be able to absorb these nutrients properly while consuming grains and legumes don’t make that possible and constantly interrupting your body. You and your body will benefits and experience so many positive changes while eating on a paleo diet. You will experience sustainable weight loss, grow muscle when eating paleo and having an active lifestyle, improve in sleep and stress and aids in burning off stored fat. You will also be able to reduce bloat when on the paleo diet and a appropriate amounts of water and helps with healthy digestion. Paleo eating will lower your risk of heart disease and cancer.
Food
Everyday our food and the way our food is being produced is constantly changing to make us unhealthy .We have evolved in so many way as a human race but for the worst rather for the better. In the past recent years the number of obesity in the United States alone has dramatically increased due to all of the processed food that is being out on the market. As our government falls deeper into debt and troubling our economy these processed foods are becoming more of an option for people to buy so they can feed their families due to the downfall in our economy.
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EAT Grass Fed
BEEF
Understanding the value of animal meats & grass fed beef
Animals raised in natrually humane enviroments, have no added antobiotics, hormones, or steriods. Much lower in calories, fat and cholestrol. Higher amounts of key nutrients that fight diseases and aid in health. Grass fed beef also have a higher content of omega-3 fatty acids than grain fed beef. Grass fed beef and other animals are very rich in taste, contain much more 10x more vitaman A and 4x more vitamin E. Grass fed beef contains high level of anitoxidants,conjugated linolenic acid which enhances muscle growth fight cancer and other diseases.
http://www.localharvest.org/csa/
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Grass fed beef vs Grain fed beef There are plenty of healthy risk when it comes to grain fed beef. Grain fed cattle are confined and fed a lot of grains to fatten them up for mass production. There regular consumption is not a healthy diet. Grain fed cattles/animals are constantly put under stress and are not free to roam around in there natural enviroment. They are very greasy high in cholestrol and very greasy. There also shot with extra hormones and antibiotics to “fatten them up� which is very unsanitary and causes many health risks for us. Making us more vulnerable to cancer and diseases. Feeding our cows grass is much safer for the planet producing mass amounts of grains for them to eat
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Benefits
ofPALEO Eating
Healthy Cells You may not realize it, but every cell in your body is made from both saturated and unsaturated fat and your cells depend on a healthy balance of the two in order to properly send messages in and out.
Sugar, man-made fats and other processed junk all cause inflammation within your intestinal tract. Unfortunately when you match too much processed foods with a lot of stress you can get what’s called “leaky gut syndrome” which is when your intestinal walls are breached and things that don’t normally leave the tunnel end up leaking out!
The paleo diet naturally provides a perfect balance of fats because it suggests both in healthy amounts while other diets limit one or the other. More Muscle, Less Fat The paleo diet relies heavily on animal flesh and with it comes healthy protein. This protein is very anabolic and is used for building new cells like muscle mass.
Obviously you want to keep your food in your digestive tract until it’s ready to be transported to your cells! There is not supposed to be a shortcut for this! The paleo diet suggests that you minimize foods that are known to be allergens to certain societies. Some people incapable of digesting seeds (grain) and dairy which is why the paleo diet highly recommends you remove these foods at least for a month. People often bash the paleo diet because we don’t eat “whole grains” and this couldn’t be further from the truth. The truth is simply that grains aren’t the best tool for the job, so we avoid them most of the time, but not always. If you are an athlete, you probably should be eating a cup of oats every now and then.
The more muscle you have the better your metabolism will work, period! This is because muscles require energy to move and in order to move bigger muscles you must store more energy in them! This allows your body to send energy to muscle cells instead of fat cells! By increasing muscle cells and shrinking fat cells (through a healthy paleo diet) any extra energy will be transported to glycogen in your muscles versus triglycerides in your fat cells!
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The paleo diet isn’t perfect, but the main focus is to avoid foods that can potentially harm your health. The paleo diet makes it easy to avoid crap foods by giving you a simple blueprint; only eat what a caveman would be able to eat. While this isn’t perfect, it will ensure you eat whole foods, and limit your risk for disease by avoiding the foods known to cause them! Two perfect reciepes in the next page to start off your paleo eating
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Chicken with Cauliflower and Olives
Stuffed Peppers
Ingredients: 1 bunch of fresh thyme sprigs 1 pound boneless, chicken breast 1 finely chopped shallot 1 head cauliflower, cut into florets 1/2 teaspoon celtic sea salt 3 tbsp olive oil 1 teaspoon ground black pepper Zest of 1 lemon 1 cup pitted Kalamata olives 5 cloves of garlic, thinly sliced Âź cup fresh lemon juice Cook Time: Preparation: Rinse the chicken and pat dry with paper towel, Spread thyme sprigs consistently in the bottom of baking dish. Place the chicken over thyme sprigs and scatter cauliflower around the chicken. Take a small bowl and then combine the olive oil, shallot, pepper, salt, lemon zest, juice, olives and garlic. Pour the lemon mixture over the cauliflower and chicken. Further, refrigerate it for at least 1 hour. Bake at 400 C temperature for about 45-55 minutes, until chicken is cooked and cauliflower is well browned.
Ingredients: 2 (4 oz.) cans diced green chilies 6-8 sweet bell peppers (orange, green, red or yellow) 1 cup finely chopped cilantro 1/2 cup onion, finely chopped 1 pound ground turkey 1 teaspoon chili powder 2 teaspoons cumin 1 teaspoon Celtic sea salt Cook Time Preparation time: 15 min Cook time: 1 hour 20 min Ready in: 1 hour 35 min Yield: One plate Take a medium sized bowl and mix the diced chilies with cilantro, turkey, onion, chili powder, cumin and salt. Cut the tops off the peppers and set aside. Place pepper in 7x 11 inch baking dish. Stuff the peppers with turkey mixture and place tops on peppers to close. Bake at 350 for about 1 hour. And, serve it.
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