PALEO INFO AND TIPS For You To Eat Healthy And Enjoy Your Food
WHAT PALEO IS ALL ABOUT Why Paleo Is Not All About Weight Loss? Paleo Lunch Ideas For Adults And Kids Create Your Paleo Grocery List
HOW PROTEIN IS KEY IN PALEO DIETS? 7 Day Sample Paleo Diet For Improving Your Health Delicious Paleo Meatloaf Recipes
Contents 1.
What Paleo Diet Is All About?
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2.
Paleo Is Not All About Weight Loss
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3.
Paleo Lunch Ideas For Adults And Kids
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4.
Paleo Weight Loss – How Protein Is The Key?
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5.
Create Your Paleo Diet Grocery List
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1
What Is Paleo Diet All About?
S
O JUST WHAT IS THE PALEO DIET AND WHAT EXACTLY IT IS ABOUT?
Thanks to the obscene levels of obesity and rife levels of heart disease and diabetes, there has never been a greater focus on overall society to become fit, slimmer and healthier. Dieting and nutritional lifestyle choices have become endless and it would be fair to say that dieting in one way or another is now a way of life for the majority of people. And there are so, so many diets and programs available to us these days. 1
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PALEO INFO AND TIPS
They cover every topic known to man on the right foods to eat and avoid and in what combination but really, upon searching deeper, we will find that the answers we seek go back to our caveman ancestors. With this endless choice and all the varying options and rules involved in each particular diet, it pays to really understand what each diet entails before you choose one and get started. It must be right for you and give you everything you need or are looking for without causing any additional problems or side effects. Upon investigation you will see that many popular diets restrict carbohydrates or focus on fruit and vegetables. Other diets focus on only eating a certain food group or even raw foods only. Several also restrict or discourage large amounts of protein and meats. The Paleo Diet is quite unique however because the whole idea comes from simulating the natural aspects of the type of diet enjoyed by the very first humans - the caveman! What Is The Paleo Diet? What Is The Paleo Diet And Where Does It Come From? Known commonly as The Stone Age, Paleo comes from the Paleolithic period of history and the Paleo diet eating plan is often known as the Hunter Gatherer Diet. It takes its name from the fact that all the food contained in this diet were either able to be hunted or gathered. Meats and Seafood come under the hunted category meanwhile nuts, vegetables and fruits for example are categorized under gathered. Basically, this diet stems from the fact that early humans who had no access to or knowledge of animal husbandry and agriculture, had a diet that you either hunted or gathered for yourself.
What is Paleo Diet All About 3 The Paleo Diet applies this slant and line of thinking to modern-day foods reducing and eliminating processed and man-made foods. This does not mean you are expected to hunt and gather for yourself! Just only that the nutrition choices we make are as natural and unaltered as possible. The base foundation of the Paleo eating plan is that humans are genetically suited to eat the foods that our ancestors consumed. Therefore, before the introduction of agriculture, nutrition and food was so much different than that of today so in short, the Paleo diet imitates the foods that every single human on earth consumed and had available at that particular time. Not only is the Paleo eating plan full of quality, natural, high nutritional value foods such as fruits and vegetables along with seafood and lean meats but it is perhaps known better for the foods, drinks and ingredients that are not consumed by those on the Paleo Diet. As the agriculture revolution provided us with foods our early ancestors never had such as dairy products, salt, sugar and even grains, they are not allowed to be consumed. Not only do some of these ingredients and food stuffs cause digestive problems but these products have been shown through endless research that they can lead to an increase in weight and a higher chance of developing health problems such as diabetes. Because of its high protein content the Paleo nutritional lifestyle has a large and steadily growing athlete following. Thanks to the basic foods in the Paleo diet such as chicken, fish, lean meats, nuts, fruits and vegetables it is an athlete's dream providing energy, muscle development and fiber. Those along with the reduction of all weight gaining and physique robbing junk food and unhelpful ingredients.
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PALEO INFO AND TIPS
Most vegetables are great for the Paleo lifestyle however root vegetables will give you the biggest bang for your buck health wise. One of the most basic reasons why the Paleo diet lifestyle is healthy for you is simply because you practically reduce all additives and artificial preservatives, many of which have been proven to be harmful to your health. So that is the basic premise which hopefully answers your question. What is the Paleo diet eating plan all about yet you may still be questioning why you would make the significant switch to the Paleo Diet. There are many health benefits associated with this diet and not the least of them is potential relief for allergy sufferers thanks to the fact that the Paleo is naturally allergen free. 2 biggest causes of common allergies, gluten and casein, are commonly found in manufactured foods. Because the overwhelming majority of foods available on the Paleo diet do not contain either gluten or casein, allergy sufferers can rejoice! But don't forget about the weight loss potential for those on the Paleo. Apart from the protein aspect which is great for weight loss alone, the Paleo diet is naturally low in carbohydrates and has a low caloric count. It is also naturally high in fiber which is a crucial factor when it comes to over eating and weight loss. The low carbohydrates combined with the high amounts of natural fiber while on this diet ensures that the risk of coronary heart disease, diabetes and other weight related illnesses and ailments is decreased. Last but not least, this diet has none of the other big risks.
What Paleo Diet Is All About 5 Especially when it comes to heart disease and cancer like additives, sugar, salt, saturated fats and of course the big one getting a heap of exposure in recent years, hydrogenated oils or trans fats as they are commonly known. At first glance, the Paleo Diet lifestyle can seem like a hard choice to make with limited food options. However if you look closer and explore a little deeper, those fears will be addressed and upon making some small worthy sacrifices you will be bettering your chance of actually living a healthier and happier, disease free life! And just remember that as close as you can get to this lifestyle choice, the benefits will start to appear. Like as in exercise, 5 sit-ups is better than zero and going for a 20 minute walk is better than sitting on the couch! Same thing goes for the Paleo! Although following the diet 100% is ideal, your body will still start to thank you for every single step you take in living the ideals of the Paleo Diet!
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2
Paleo Is Not All About Weight Loss
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HILE PEOPLE HAVE OPINIONS, BOTH POSITIVE AND NEGATIVE,
regarding the Paleo diet, you can be sure that there have been many untruths spoken about this way of eating and what it can do for you. So let's try and deal with some of the more common myths that have been spoken about this popular diet. 1. The Paleo Diet Is All About Losing Weight Many celebrities and famous people, including Megan Fox, have credited the low-carb, sugar free Paleo diet for their dramatic weight loss. 6
Paleo Is Not All About Weight Loss
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Losing extra fat may be what drives some people to go Paleo while others may be after gaining weight and muscle for improved athletic performance . So Paleo is much more than just losing weight although it is highly effective if that is your aim. The benefits you may get from of going Paleo include an improvement in your gut health and digestive system, an increase in energy, muscle tone & strength as well as reducing your chances of getting type-2 diabetes. 2. Paleo Is a No Carb Diet Actually Paleo eating is not a carb-free diet or all about restricting the intake of carbohydrate, but more about avoiding modern foods that contain grains, sugars and other toxic substances. It just so happens that many of these unhealthy foods fall into the simple carb category which are strictly non-Paleo - organic potatoes & white rice are however allowed on the Paleo diet. 3. Paleo Diet Is About Starving Yourself One of the benefits of going Paleo is that you can generally eat as much as you like. The thing is the type of foods you will eat on Paleo are foods that will leave you feeling full and satisfied, unlike processed foods and simple carbs that almost always leave you feeling hungry & wanting more. To wrap up, it should be comforting to know that Paleo is not a fad diet or a way of eating that could be dangerous in any way as its emphasis is firmly on eating organic natural foods that are free of preservatives and chemicals. This way of eating is easy to start and not restrictive when it comes to portion sizes so you can be sure that the Paleo diet is not going to become a distant memory anytime soon.
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Paleo Lunch Ideas For Adults And Kids!
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HERE IS A FEELING AMONG INTERESTED PALEO CONVERTS.
And it is as false as it is common, that the Paleo Diet is not for them as they need to go without a lot of of their favourite foods. This false belief makes them cautious and pessimistic towards Paleo meals. And yes, there are some truths to that belief. Yes, you do have to abstain from an important number of foods. Processed and junk foods are a definite no. 8
Paleo Lunch Ideas For Adults And Kids
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However the Paleo diet eating plan is also quite precise and staples for instance, rice, potatoes, dairy (cheese, milk, butter), pasta, and bread is all off limits. Pretty much if the early caveman or hunter gatherer did not have it then neither do you. So taking that into consideration, yes absolutely this diet will take some getting used to and when it comes to Paleo dinners and Paleo lunch ideas, your new nutritional lifestyle will certainly be different. However, as difficult as it may first sound, the Paleo diet offers you a lot of benefits and solution. Especially when it pertains to health and nutritional problems in these times, is not a little bit of a change and some self-denial worth a healthier body and a better quality of life? I'm sure you will agree! But it does not have to be super difficult and to help you make decisions and choices easier it is helpful for you to keep a list of the foods you are allowed and not allowed to eat. Furthermore, this diet is exploding all over the world and consequently there are countless Paleo cookbooks jam packed of the tastiest Paleo recipe ideas offered that will make meal planning easier for you. Where new Paleo converts sometimes struggle is Paleo Lunch ideas. Here are 5 helpful tips and ideas on the best choices and easy ways to pack Paleo lunches for you and also your kids. 1. Paleo Lunch Variety For Kids Kids need variety in all areas of their life and lunches, especially Paleo lunches are no exception.
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PALEO INFO AND TIPS
So don't just keep putting in the same old roast beef each day. Get them involved and make a list together of the Paleo diet approved foods that they like eating. Lunch boxes with compartments are great as you can really mix it up and add a wide selection for them to nosh on! Here is one of my favourite Paleo lunch ideas and the kids love it too! Simply toss together a salad with plenty of avocado and shrimps. Add some yummy baby carrots and sugar snap peas and some paleo mayo. Complement with some Paleo crackers to round it out - delicious! 2. Creativity in Preparing Kids Paleo Lunches Again on the kids and repetition of their Paleo lunches. If you can find at least four different Paleo lunch ideas, your job will be easy. You want them looking forward to lunchtime and a bit of creativity goes a long way. All of us like cheat days and don't be afraid to let them choose their own paleo lunch once a week as long it still is full of Paleo diet approved foods! Savory paleo muffins are great for these sorts of Paleo lunch ideas. 3. Preparation Is Key Preparation is key when on the Paleo diet as there are so many mainstream foods you just can't have. Therefore it is helpful to have a nice little supply of easy Paleo lunch ideas and foods left at your work for those days you did not think ahead.
Paleo Lunch Ideas For Adults And Kids
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Some easy Paleo lunches that last a long time are canned tuna, sardines, salmon, mackerel, dried fruit seeds, nuts and even some beef jerky! 4. Great Food When Served Hot Or Cold Another great tip for your Paleo lunch ideas is to choose food that is just as good whether it is served hot or cold and are no mess, no fuss. Meat and vegetable kebabs will do just perfectly in this area and is especially good if you can't get access to a microwave or oven. Easy to make and so very tasty! 5. Simple Salad Lunch We all love a nice care-free food day and nothing outshines a simple salad for your lunch. Choose either vegetable or fruit and just throw all your favourites in and mix it round for a delicious approved Paleo lunch. In conclusion, Paleo lunches can sometimes bring down the new Paleo convert but it does not need to be that way. The key is to have a good grasp on what you can and can't eat, be creative and above all, be prepared. There are numerous options when it pertains to great Paleo meals.
Problem Coping With Your Paleo Diet?
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4
Paleo Weight Loss - How Protein Is The Key
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RE YOU READY TO GET STARTED ON THE PALEO DIET BUT ASKING
yourself if you can actually lose weight? Let us take a closer look at Paleo weight loss then! The Paleo diet is one of the fastest growing lifestyle changes people from all over the world are making. I'm sure you have seen it getting talked about everywhere from every day people to infomercials to celebrities! 12
Paleo Weight Loss – How Protein Is The Key
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The changes to people lives that the Paleo lifestyle can make is amazing and for that very reason, the Paleo diet eating plan is one of the hottest lifestyle changes doing the rounds! And it comes as no surprise looking at the normal diet of folks today! Paleo converts are saying just how much more energy they have, increased mental clarity and indeed the great benefits created by Paleo weight loss! What is also fantastic about living the Paleo way of life is that there really isn't as many changes one must make as people think! It's not crazy, hard to eat or make food and killing yourself in the gym! So if you are sick of busting your hump with the merry go round of harsh limiting diets, why not try the Paleo diet? Most diets fail because there are way too many changes and a lot of physical activity demands. Sadly, 90 % of people on a new diet or exercise regime quit within three short months. That is because the changes are not sustainable. With the change to Paleo, make a few significant changes to your eating integrated with some regular exercise and you too can start to feel better and enjoy some motivational Paleo weight loss. How is the Paleo Diet any different? Well, first up is that it is easy to stick with and as paleolithic nutrition addresses different areas to most diets, the weight loss you will see is also different and quick to see! Protein As Key To Paleo Weight Loss Your body does not simply want protein. It needs it and the Paleo is perfect for intensifying protein in your body.
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PALEO INFO AND TIPS
Protein is not only an essential for weight loss but also helps with the food and snack factor as you will feel fuller for much longer! This is very important because once you are feeling fuller and more satiated; you just won't be tempted as much to grab the closest and quickest snack. And all of us know where that normally leads. Fast food, chips, chocolate or something else unhealthy! Paleo weight loss and protein also works together due to the fact that the protein helps your body to burn stored fat cells. Your body is built to work out how to break down all the food it consumes. This is especially so with junk food and processed food. By eating a lot of natural protein, the body will actually start to work on breaking down stored fat cells instead! Paleo Weight Loss And Exercise Now let's be real. I would love to tell you that you can lose weight by just nutrition alone. And honestly, some people actually can! That being said, for most of us and also to get the full benefits of all the protein and good stuff the Paleo diet gives you, you will need to get some regular exercise. The good thing is that it's nothing crazy or demanding and as you will already be starting to feel better, you will actually enjoy and look forward to exercise a lot more! Weight training on the Paleo is amazing and will give you awesome results with all that extra protein and reduced intake of rubbish, unnatural food.
Paleo Weight Loss – How Protein Is The Key
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However just simple exercise like regular walking and jogging, team or individual sports, or even yoga or Pilates will supercharge your Paleo weight loss! After all, your body is already burning fat with the changes you have made with your protein intake. Why not add a little exercise to really pack some punch!? Similar to anything good in life, the Paleo diet will take some commitment to secure the results you want. The benefits you will receive however will greatly outweigh any question marks you may have over your ability to execute this. Here is to you and your increased health, vitality and of course, Paleo weight loss! When first starting out with the Paleo lifestyle it may seem like your choices for meals are limited. However the closer you look and the deeper you dig, you will quickly see that there are countless options to live Paleo and they are not all bland and boring either!
Problem Coping With Your Paleo Diet?
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5
Create Your Paleo Diet Grocery List
O
K THEN.
Let us get shopping with your Paleo diet grocery list! You are all fired up and ready to make a start on what just could be the most important nutritional decision in your life so far. Commencing the Paleo Eating Plan It really is a great decision and if you stick to it, a decision that will pay off in so many ways when it comes to losing weight, detoxing your system, avoiding food intolerance's and just feeling much healthier in general! 16
Create Your Paleo Grocery List
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Now you need a Paleo Diet Grocery list for all those Paleo diet recipes! Read on! I have separated the paleolithic diet grocery list below into categories that start with foods your inner caveman absolutely craves. Then gradually goes down the Paleo pyramid until we end up at foods that you should definitely avoid and should never be in your paleo shopping list. Take notes, print this out, do whatever you have to do in order to ensure you have the best chance at making a successful conversion to the Paleo lifestyle and following the Paleo Diet Guidelines! Paleo Diet Grocery List Essentials Now just one more thing before we get started on some yummy Paleo diet meals. There are those who say that the Paleo menu is quite limited. As you will see just on the list below, this could not be further from the truth. Enjoy! Looking at meats first. Paleo Diet Grocery List 1. 2. 3. 4. 5. 6. 7. 8.
Beef, lean cuts only Chuck steak Hamburger, extra-lean (no more than 7 % fat). Flank steak. Lean pork, visible fat trimmed. Pork chops and pork loin. Top sirloin steak. Lean veal.
You can also easily add most sorts of game meats to this category.
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PALEO INFO AND TIPS
The regular game meats such as venison, goose and alligator are popular options however just about all game is acceptable from rattlesnake and pheasant to wild boar and reindeer. Just always remember to choose lean cuts with no fat. Lean poultry is also a winner for your paleo diet grocery list but ensure it is only the white meat parts, preferably only the breast portion and that the skin is removed. The Ocean provides those on the paleo plan a wealth of meal choices! Nosh away on all of these tasty seafood options. 1. 2. 3. 4. 5. 6. 7. 8. 9.
Bass, Bluefish, Cod, Drum, Eel. Grouper, Haddock, Halibut, Herring. Mackerel, Monk Fish, Mullet, Perch. Northern Pike, Rockfish, Orange Roughy, Salmon. Scrod, Shark, Red Snapper, Sunfish. Tilapia, Trout, Tuna, Turbot and Walleye. Shellfish is on the Paleo diet grocery list too! Abalone, Clams, Crab, Crayfish. Lobster, Mussels, Oysters, Scallops and shrimps or prawns.
Of course there are still quite a few species of both fish and shellfish that I have not included on this list but I am sure you get the drift. Chicken, duck and goose eggs are also great however please only limit yourself to a maximum of 6 eggs per week! Paleo Diet Grocery List Items From The Fruit And Vegetable Department. As you would imagine, fruit and vegetables make up a huge part of the Paleo lifestyle and should make up a large portion of your Paleo Diet Grocery list! These are the best of the bunch. Just get into them!
Create Your Paleo Grocery List
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Apple, Apricot, Avocado, Banana, Blackberries, Blueberries, Boysenberries, Cantaloupe, Chermoya, Cherries, Cranberries, Figs, Gooseberries, Grapefruit, Grapes, Guava, Kiwi, Lemon, Lychee, Mango, Cassava melon, Honeydew melon, Nectarine, Orange, Pap Paleo Diet Grocery Listaya, Passion fruit, Peaches, Pears, Persimmon, Pineapple, Plum, Pomegranate, Rhubarb, Star fruit, Strawberries, Tangerine, Watermelon. You just can't go wrong with any of those! And now, heading over to the vegetable section. Stock your crispers and refrigerators with these healthy Paleo choices. Artichoke, Asparagus, Beet greens, Broccoli, Brussels spouts, Cabbage, Carrots, Cauliflower, Celery, Collards, Cucumber and Bell peppers. Seeds and nuts are also an extremely good resource, they taste great and are very filling! Try to eat as many of these varieties as you can and ensure most of them are regulars on your Paleo diet grocery list. Almonds, Brazil nuts, Cashews, Chestnuts, Hazelnuts, Macadamia nuts, Pecans, Pine nuts, Pistachios (unsalted), Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts. All of the foods listed above are perfectly paleo approved meals and should form the bulk of your Paleo Diet shopping list. There are absolutely loads of choices available and definitely more than enough variety to keep you happy! Go nuts on all of them! Paleo Diet Grocery List Moderation Items Now the list of foods below are all Paleo approved however they are not as good as the ones listed above.
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PALEO INFO AND TIPS
They can be enjoyed however only in moderation. Try and limit their intake just to treat foods or that something different now and then. For the oil lovers out there, any of these Avocado, Olive, Flaxseed, Walnut and Canola are acceptable however try and limit yourself to only 4 tablespoons maximum per day. OK, so our cavemen ancestors didn't have beer, wine or spirits after a tough day but most Paleo diet plan converts are allowed to indulge just a little bit! Coffee and Tea are also OK in moderation and also soda however make sure it is the diet or sugar free variety. On the sweets side Well that is probably the only area where critics of the Paleo diet eating plan have some ground. There is not a whole lot of sweets and desserts that you can have on your Paleo diet grocery list. The good thing is that after getting used to this way of eating, you really won't crave the sweet stuff as much as you used to and when you start to feel so much better. Well, it is an easy trade-off! Another good thing is that few people really eat a good variety of fresh fruit. Apples, oranges, bananas and grapes make up most of the fruit that gets eaten. There is a whole sweet spectrum of taste, texture, smells and variety in fresh fruit and once you realize this. You will find that the sweet cravings you used to have for cakes and candy are gone!
Create Your Paleo Grocery List
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Get Shopping! When you first start out on the Paleo diet eating plan it can seem tough to get your head around and be sure of what you can eat. I hope that this article has helped explain what items are the best and should always be staples on your Paleo Diet Grocery List. When first starting out with the Paleo lifestyle it may seem like your choices for meals are limited. However the closer you look and the deeper you dig, you will quickly see that there are countless options to live Paleo and they are not all bland and boring either.
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