[PDF]LittLe HiStory WHy We Avoid grAinS WHy We Avoid...
8 downloads
178 Views
2MB Size
NEW EDITION
www.paleoaholic.com
$16US $20AU £8 €12
paleoaholic PALEOAHOLIC Little History They ate nothing but real food.
Why we avoid grains Just like legumes, grains
why we avoid dairy The main reason why milk, cheese, butter and ice
NEW TO PALEO? 07 Avoid Starchy
IT’S NOT A DIET, IT’S A LIFESTYLE!
10 Avoid
Processed
15 Paleo Meal Plans
What is Paleo? Paleoaholic.com
theLifestyle
Paleo Meal Plans www.paleoaholic.com/paleoplan
It’s not a diet! You may have noticed that a friend or a gym buddy dramatically transformed into someone really fit and healthy, and found yourself wondering what their secret is. Well, the answer is here for you. It’s the paleo diet! For Paleo newbies, and those who are about to try the paleo diet, here’s everything you need to know to get started on this fascinating way to thrive on life! Paleo diet is simply the modern way to imitate the huntergatherers way of eating. It is based on the principle, “If the cavemen didn’t eat it, you shouldn’t either”. There are many reasons for taking this blast to the past, and you’re about to discover them within this EBook. Paleo is all about saying goodbye to refined sugar, grains, some legumes, dairy and processed foods, while heartedly embracing more meats, fish, poultry, nuts, fruits, and vegetables in your diet. You and your health certainly won’t miss the items kicked to the curb, and your taste buds definitely won’t be lacking with the delicious Paleo meal plans. John & Karen Golat Paleoaholic Founders
3
What is Paleo? Paleoaholic.com
Realfood
Paleo Meal Plans www.paleoaholic.com/paleoplan
MEATS
SEAFOOD
Grass-Fed
Wild Caught
Grass-fed meat isn’t a luxury
Wild Caught - These fish tend to
item – it’s real meat. Factory
be higher in Omega 3 fatty acids,
meat has the wrong fatty acids,
protein and contain very low levels
contains obesity-causing hormones,
of disease as well as being free from
and usually has mycotoxins (very nasty biotoxins formed
antibiotics, pesticides & artificial dyes. Wild caught are
by mold in cattle food and meat processing). Grass-fed
obviously free to roam about the ocean and find their
meat is in a league of its own. Steers (castrated bulls)
own food which results in them containing less fat then
can’t make nutritious meat if they aren’t fed the proper
the farm raised versions.
ingredients. If a steer isn’t fed nutritious food, it won’t become nutritious food.
VEGETABLES
FRUIT
Organic
Organic
With organic methods, the
Organic fruit is safer, possibly
nitrogen present in composted
more nutritious, and often better
soil is released slowly and therefore
tasting than non-organic food. They
plants grow at a normal rate, with their nutrients in balance. Organically grown food was also
for the environment. Organic fruits do, absolutely, reduce
somewhat higher in total phenols, plant compounds that
your exposure to pesticides in your food. And that is a
have antioxidant activity.
good thing!
EGGS
NUTS
Pasture & Grass-Fed
Organic
Even though the label says that
All natura organicl nut products
the eggs are “certified organic”
may not contain any additives
or come from “un-caged” or “free-
or preservatives, but it does not
range” hens or from hens fed an “all-
mean that they are organic. They can
vegetarian” diet, this is no guarantee that the hens had
be all natural, but contain products that are not grown or
access to the outdoors or pasture. Pastured hens are
produced organically.
exposed to direct sunlight which their bodies convert the sunshine to Vitamin D and then pass on to the eggs.
4
also say organic production is better
What is Paleo? Paleoaholic.com
littlehistory
Paleo Meal Plans www.paleoaholic.com/paleoplan
I
t’s no news that our ancestors, who lived in the Paleolithic Era 2.5 million years to 10,000 years
Did you know that we also provide paleo meal plans?
ago, were cavemen and huntergatherers. They survived solely on hunting animals and gathering foods provided from the good ole’ mother nature. They ate virtually every food that they could gather and hunt including nuts, fruits, vegetables, meats, fish and sea foods. They ate nothing but real food. It was once assumed, now confirmed, that their diet had a direct play in how they were much stronger, taller, leaner and healthier
P
human beings than what most
aleo recipes sent straight
people are today. They exhibited
to your email, and online
no signs of lifestyle diseases back
access to our phenomenal
then, and it wasn’t until agriculture
community where you’ll receive
started that the diseases began.
other’s tips and tricks that will widespread. Even those innocent
have you thriving on this tasty
For the past 100 years, numerous studies have been conducted to support this assumption, and as mentioned, today,
vegetables and plants are cultivated
and healthy diet change.
, that assumption is now a well known fact.
with pesticides. All of these modern trends of producing food, along with the increasing tendency of sedentary lifestyle, predispose people to lifestyle diseases which
T
he three major ones are convenience, ease and taste. Each week, you pick
a Paleo meal plan that fits
were completely unheard of during
your taste, and we’ll send it to
the Paleolithic Era. It’s safe to say
you along with a shopping list
that it’s definitely time to go back
already completed for you and
into history in order to get healthy.
that also covers every meal,
As the new ways of eating became
even snacks! In addition, you’ll
At the end of the Paleolithic
the popular choice for most, many
get weekly recipes sent straight
era, people had learned new
people began suffering and dying
to your inbox as well as access
ways to cultivate crops and
at an early age from heart disease,
to our online community where
domesticate animals for food.
diabetes type 2, obesity, allergies,
you’ll get even more, and from
Their diet gradually shifted from
cancer and other inflammatory
Paleo indulgers just like yourself.
eating wholesome, real foods to
diseases which have crept into our
consuming grains from cultivated
modern societies.
crops, meat, milk and dairy from the animals that they raised. This is when processed and genetically modified foods became
5
What is Paleo? Paleoaholic LTD
NO POTATOES =.
6
What is Paleo? Paleoaholic LTD
Avoidstarchy Paleo Meal Plans www.paleoaholic.com/paleoplan
The Paleo View
Sugar Spikes
From a paleo perspective, here are
Consuming them in large amounts
a few main reasons why starchy
could cause sudden spikes in blood
vegetables, such as potatoes are
sugar levels, making it harmful
not allowed in the paleo diet.
to people with insulin resistance, diabetes type 2 and auto-immune diseases.
Not around
Toxic
●Potatoes were not accessible
L●Glykoalkaloids which are in
during the Paleolithic Era. Our
potatoes and are actually highly
ancestors didn’t consume starchy
concentrated underneath their
vegetables, again, not until the peak
skins, and in the stems, leaves,
of agriculture where our health
and sprouts, have been found to
drastically decreased. Remember,
exhibit toxic properties, affecting
Does this means that you have to
they were the healthy and disease-
our nervous, digestive and immune
say goodbye to French fries and
free ones... All without starchy
system.
mashed potatoes forever? Maybe
vegetables.
●Although potatoes are undeniably
yes, possibly no. It all depends on
whole, real foods, the fact remains
whether you decide to include
Potatoes were introduced to people
that not everyone can tolerate this
potatoes occasionally in your diet,
as a new world food during the
tuber, especially when consumed in
and how it affects your body and
Neolithic times.
large amounts.
metabolism. At least now you know
How it affects you.
the facts so you can make the proper and smarter decision for yourself and family.
High Glucemic ●Potatoes are a high glycemic index of dietary starch and has very few
Dealofthemonth
essential nutrients.
It’s time for you to welcome yourself the Paleo world of
food which contains a large dose
eating. It’s an old one, and it’s about time that you jumped on the trend. Click here to get started now
Specialdiscount:
During Checkout enter this code
for 10% any paleo meal plan. CODE: PALEOGUIDE
7
What is Paleo? Paleoaholic.com
Paleo’recipes Paleo Meal Plans www.paleoaholic.com/paleoplan
recipe name Chic Paleo Balsamic
ken Paleo Avocado Egg
Paleo Chicken Fingers Paleo Banana Coconut 8
What is Paleo? Paleoaholic.com
avoidgrains
Paleo Meal Plans www.paleoaholic.com/paleoplan
1
3 2
SAY NO TO GRAINS SAPONINS Just like legumes, grains
Saponins are anti-nutrients
such as quinoa, rye, barley,
that could perforate our
and wheat can cause many
intestinal lining, ultimately
more health problems, which will then offset any of their benefits. They may
4
BAD PROTEIN GLUTEN = BAD Grains also contain gluten,
increasing our risks to
a protein that not all of us
acute gastroenteritis and
can absorb, hence why so
leaky gut syndrome
many people are gluten-
be rich in fiber, protein
intolerant, and many more
and other nutrients, but
don’t even know it.
their saponin content could bring great harm to our gastrointestinal tract and immune system.
Consuming grains for people with gluten intolerance, wheat allergy and celiac disease, could cause disturbing gastrointestinal symptoms and gut inflammation which could eventually lead to malabsorption of nutrients or malnutrition.
9
What is Paleo? Paleoaholic.com
avoidprocessed Paleo Meal Plans www.paleoaholic.com/paleoplan
Honey Pork Chops prep 20-50 mins cook 15 mins MAKES 4
ingredients 4 Bone-in pork chops 1/2 tsp red pepper flakes 1 tsp paprika Photo by Name Surname
1/2 Cup balsamic vinegar 1/2 Cup diced red onion
T
1/2 Cup honey
here were obviously no refined sugars, additives,
2 Garlic cloves, minced
artificial flavorings, and fillers during the Paleolithic
2 Tbs Coconut oil
Era. Lucky for our ancestors, because they simply
didn’t have the chance to include this stuff in their diet and in return, they lived free from diabetes, heart
method
disease, cancer and other diseases which are brought on by these modern-day chemicals used today in food processing. Processed food is unhealthy food. Highly refined and processed food lacks important nutrients. They are often high in calories, and are mostly made up of refined
paprika. 2. Preheat medium-high heat skillet 3. Preheat oven to 180°C. Place an oven tray or pizza stone into the oven to preheat.
sugars, processed flour, fillers and saturated fats. You
4. Add pork chops and salt and pepper to taste
may feel full after eating processed food but you are
5. Cook for 5-7 min on each side
not really getting the nutrients your body needs for
6. Once cooked remove from skillet
optimal nourishment. While processed food may get you
7. In the same skillet add balsamic vinegar, onions,honey,
energized for only a short span of time, it causes excess weight gain, while real natural food provides you with a
minced garlic, and salt and pepper to taste 8. Bring to a Boil, then reduce heat and simmer
low glycemic index, sufficient nutrients and sustainable
uncovered for 6-8 min stirring occasionally
energy, all in fewer calories so you don’t have to worry
9. Remove from heat and Serve with pork chops
about adding any extra and undesired pounds.. Processed food gives you EMPTY calories and depletes your VITAL nutrient reserves. There’s nothing desirable about that. Eating 200 calories of Doritos doesn’t affect your body the same way as consuming 200 calories of fruits and vegetables. This is because processed foods such as chips, sodas, fries, instant cereals, etc give you nothing but empty calories and no real nutrients. Aside from this, the toxic chemicals used to preserve such foods require our body to utilize our nutrient reserve for neutralizing so it can flush out all of these awful toxins.
10
1. Rub pork chops with crushed red pepper flakes and
What is Paleo? Paleoaholic.com
Photo by Name Surname
11
4. What is Paleo? Paleoaholic.com
paleoaholic
Paleo Meal Plans www.paleoaholic.com/paleoplan
Paleo diet meal plans: With the purchase of a Paleo meal plan, you’ll also receive weekly Paleo recipes and access to the Paleo community where you can get even more tips, tricks and treats that will have you thriving in the kitchen. Your taste buds are about to be blasted with the taste of delicious, real food. www.paleoaholic.com/paleoplan
Paleo Sweet Potatoes
Paleo Ginger Juice
Paleo Roasted Eggplant
ingredients
ingredients
ingredients
2 Swear potatoes, cleaned
3 Green Apples
1 Eggplant cut in half
1 tbs coconut oil
1 Celery sticks
2 Tablespoons Coconut Oil
1 tsp ground cumin
2 Large cucumber
Salt and Pepper to taste
1/2 tsp garlic powder
1 Lime
2 tablespoons fresh lemon juice
1/2 tsp paprika
2” piece of ginger
2 tbs cilantro, optional
method
method
method
1. Peel Lime 1. Preheat oven to 450 degrees
2. Chop everything
1. Brush eggplant with coconut oil
2. Cut potatoes in 1/2 in think slices
3. Juice all ingredients
2. Sprinkle with Salt and Pepper
3. Place on baking sheet.
3. Place the cut side down skin sid
4. Drizzle coconut oil all over fries
up in oven tray.
5. Sprinkle with cumin salt and pepper to taste 6. Bake for 20-25 min turning occasionally 7. Sprinkle with paprika 8. Garnish with cilantro
12
“ Stop trying to be perfect. Instead be real about the road ahead and live day by day.”
4. Roast in 392 F until golden on the cut side 5. Pour lemon juice each half of eggplant.
What is Paleo? Paleoaholic.com
paleotip
paleotip
paleotip
Plan out meals several days
Prep meals in advance. Chop
Going paleo is not a ‘flip the
in advance. This is especially
up ingredients and store in
switch’ decision for most.
helpful when you are new.
your fridge. Pre-portion for
It takes time to adjust. Be
The Paleo meal plans will
the week. Well stocked fridge
proud, be passionate, and
be a huge benefit to you as
is key! Cook meat in bulk. The
be prepared! and Most
you make the transition to
slow cooker is a great tool
importantly Read labels.
this great diet, and they’re
for this.
certainly recommended. You’ll receive a weekly shopping list completed for you, as well as new recipes each week, and access to the Paleo community.
●Processed food is loaded with TOXIC chemicals. Have you ever wondered why foods from the grocery
are harmless, others cause detrimental effects to the body and can even put you at risk of cancer. It’s somehow true that the longer the shelf life of processed foods, the shorter your lifespan will be if you keep on eating them. Now that’s just scary.
store’s take so long to spoil, while the tomatoes picked from your backyard rot more easily? This is because the grocery store foods contain preservatives and additives, not only to make them last longer but to also add more appeal and flavor. While some of these chemicals
13
What is Paleo? Paleoaholic.com
PALEOAHOLIC.COM
The Natural Diet Get weekly meal plans The Paleo meal plans have everything set out for you. All you have to do is pick a weekly plan that fits your taste buds and busy schedule, and we’ll get together a shopping list that is
inbox so you don’t have to go looking for them.
already done for you. All you have to do is go
It’s perfect!
to the grocery store and shop, cook and take a
“The Quickest, Easiest way to a healthly lifestyle.”
big bite out of delicious, real food. Every meal
are also provided to you with the purchase of
your snacks, so your days are covered, from
a Paleo meal plan as you receive access to the
morning to lunch, through to dinner and even in
phenomenal online community where you can
between.
gather all the tricks and tips of other Paleo indulgers, and share your thoughts as well.
Beginning a new diet doesn’t have to leave your recipe box empty either though. With the
Get ready to enjoy a tasty bite out of the
Paleo meal plans, you also get weekly recipes
ancestral way of eating with the Paleo meal
sent to you so you will also have a delicious
plans. Enjoy!
dish to try. They also get sent straight to your
14
A great source of motivation and secrets
is planned out for you, and that’s even including
What is Paleo? Paleoaholic.com
mealplans
Paleo Meal Plans www.paleoaholic.com/paleoplan
Make a change There’s no better time to make a healthy lifestyle change than right now. You missed out on it yesterday, so let’s make the difference today.
How it Works... To make your Paleo transition even easier, the Paleo meal plans are certainly a game changer. You’ll receive a weekly shopping list already done for you, so all you have to do is shop and cook! You’ll also be able to enjoy weekly recipes sent directly to you, and access to the Paleo community which is a fascinating way to have all your questions answered. Before you know it, you’ll be the one answering all the
Paleo Bacon Wrapped Dates
questions..
Simple and Easy Do you ever wish that every single meal could be planned out for you, so all you have to do is shop, cook and eat? Well guess what.... We have just the thing for you. With the Paleo meal plans, you’ll have the luxury of picking a plan each week that fits your schedule and more importantly, your taste buds. We’ll then prepare your shopping list and send it over to you so you don’t even have to worry about going through all the recipes to determine your grocery list. It’s already done for you. You just have to shop, cook and then enjoy. How deliciously convenient. Paleo Herb Sirlion Roast
CLICK HERE TO GET STARTED TODAY
Paleo Sweet Potato Fries.
15
What is Paleo? Paleoaholic.com
Nodairy
Paleo Meal Plans www.paleoaholic.com/paleoplan
Paleo Diet meal plans : The Paleo meal plans allow you to pick one that appeals to you each week, and we’ll send you a shopping list already filled out for you. So all you have to do is print it off, and shop! Each meal is covered, including your snacks so you truly can cook with ease. www.paleoaholic.com/paleoplan
We avoid Dairy The main reason why milk, cheese, butter and ice cream are not allowed in the paleo diet is because our paleo ancestors didn’t consume these foods during the Paleolithic era. They had not learned how to domesticate animals, so they weren’t able to produce and consume milk and dairy. However, there are many more thorough and valuable reasons to avoid them. ●
We are not supposed to
drink milk from other animals. This is why over 25 proteins in milk and dairy cause allergies. ●
We are supposed to drink
milk only up to the age of two when our pancreas is able to produce
Dairy products can trigger
continuous debate about dairy
inflammation in the gut, and may
contributing to faster development
enzyme needed to digest whole
also perforate intestinal linings
of certain cancers.
milk. Some people cannot produce
which lead to malabsorption of
lactase beyond the age of 2.
nutrients, food allergies and other
●
Around 2/3 of the
population worldwide have difficulty
inflammatory intestinal problems. ●
May cause undesirable
digesting milk and other lactose-
problems such as acne, unwanted
containing dairy products due to
weight gain and uncontrolled insulin.
lactose intolerance.
16
●
sufficient lactase which is the
●
There has been a
What is Paleo? Paleoaholic.com
Give it 30 days and I promise it is worth it.
Paleo Chicken Tenders
serves 4
Ingredients
Method
1 lb Organic Chicken Tenders
1. Mix coconut oil, lime and chili powder in a small bowl
1/4 cup lime juice
2. Add Chicken tenders into the marinade for 30-60 min
1 Tbsp coconut oil
3. Preheat grill
1 tsp chili powder
4. Grill until no longer pink in the middle, about 2-3 min per side
17
What is Paleo? Paleoaholic.com
paeloblog
Paleo Meal Plans www.paleoaholic.com/paleoplan
I LOVE PALEO “I am not fat. I just have fat. My weight does not define
then you’ll be happy to know that I am here to save the
me. Neither does yours define you.” So, I see that you
day for all you beginners. (You’re welcome!) Here are the
decided to take on the Caveman diet, also known as the
top three things that you need to know when beginning
Paleo diet. Good choice! Starting a new diet can seem
your Paleo diet. Now, this is the most prominent beginner
extremely stressful and often times, you don’t even know
tip that you will ever be advised. Just do it!
where to begin. It happens to the best of us! However, whether you’re choosing the Paleo diet to feel better, eat healthier or look sexier (or even better, all of the above!)
1
2
3
Our Blog 1. Modern Diet Chemicals That Are Linked to Breast Cancer 2. How to Choose a Meal Plan Program 3. Meal Plan Convenience.
4
5
6
4. Living With a Non-Paleo Spouse 5. Hardcore Paleo Cooking Gear 6. Paleo BBQ Essentials 7. Mix Up Some Paleo Smoothies For Summer 8. More Debunking Paleo B.S. With Fun Facts 9. Benefits of Meal
7
18
8
9
Planning
What is Paleo? Paleoaholic.com
Paleo Herb Sirlion Roast prep 20 cook 20 serveS 4
ingredients 3 lbs Sirloin top roast 1 tsp Paprika
method 1. Mix paprika, garlic powder, onion powder, cayenne pepper, oregano, salt and pepper in a bowl
1 tsp Garlic powder
2. Add Coconut oil, mix together and let it sit at 10 min
1 tsp Onion powder
3. Preheat oven to 350 degrees
1/2 tsp cayenne pepper 1/2 tsp oregano 2 Tbsp Coconut oil Salt and pepper to taste
4. Place roast on aluminum foil and cover all sides with mixture 5. Roast for 50-65 min 6. Enjoy!
Check out our Paleo Meal Plans. CLICK HERE
19