Living Paleo For Dummies

Living Paleo For Dummies

Living Paleo For Dummies

Living Paleo For Dummies


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A fun and practical guide for adopting Paleo diet principles into your daily life

The human body survived for more than 2 million years with the food found in nature: game meat, fish, vegetables, wild fruits, eggs, and nuts. Humans were thriving on this diet high in animal fat and proteins and low in carbohydrates, but things changed when we introduced unnatural and processed foods to our bodies. The Paleo movement is one of today's hottest diet and healthy-eating approaches. Its appeal comes from the fact that it is a sustainable alternative to more restrictive diets that often lead to burnout and failed weight loss efforts. The Paleo diet is about using natural foods to achieve great health and a perfect physique.

Living Paleo For Dummies shows you how to adopt the Paleo lifestyle and improve your health and longevity. Offering more than 40 recipes for every meal of the day, and providing tips for getting around common roadblocks such as eating out, this essential guide to adopting a primal diet also provides the latest, cutting edge research from genetics, biochemistry, and anthropology to help you look, feel, and perform your best.

  • The details of eating the foods that our bodies were designed to eat
  • A complete introductory plan to kick start the Paleo journey
  • Tricks to save on the food bill while adhering to a primal meal plan

Living Paleo For Dummies is for anyone looking for a fun and informative guide that simplifies the complexities of the Paleo Diet while outlining and explaining the science behind the benefits.

Product Details

ISBN-13: 9781118294055
Publisher: Wiley
Publication date: 12/26/2012
Series: For Dummies Books
Pages: 368
Sales rank: 644,283
Product dimensions: 7.20(w) x 9.10(h) x 0.70(d)

About the Author

Melissa Joulwan is the author of the paleo recipe and lifestyle blog Dr. Kellyan Petrucci, who is a go-to expert in the nutritional field, helps patients build the strongest, healthiest body possible through her family-based workshops and consulting practice (

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Table of Contents

Introduction 1

About This Book 1

Conventions Used in This Book 2

What you're Not to Read 3

Foolish Assumptions 3

How This Book Is Organized 3

Part I The Power of Paleo 4

Part II Embracing the Paleo Lifestyle 4

Part III Paleo Recipes for Success 4

Part IV Making Paleo Practical in a Modern World 4

Part V The Part of Tens 5

Icons Used in This Book 5

Where to Go from Here 5

Part I The Power of Paleo 7

Chapter 1 What Is Paleo? 9

The Foundations of the Paleo Lifestyle 10

Enjoying foods that make up the Paleo diet 11

Taking a cute from our ancestors 12

Living the way we were designed 13

Understanding that Paleo is a lifestyle, not a diet 14

The Prescription for Modern Ailments 16

Losing weight on the Paleo diet 16

Clearing up gut and skin issues 17

Getting a good night's sleep 18

Stabilizing blood sugar 19

Reducing chronic inflammation 20

Why Start Paleo Living? 21

Look and feel better within 24 hours 22

Lose weight through good health, not fads and get-slim-quick schemes 22

The Science Behind Paleo 23

Chapter 2 Modern Foods and Your Inner Cave Man 25

Getting Familiar with the "Yes" and "No" Foods of the Paleo Diet 25

100% Paleo-approved: Checking out the Paleo "yes" list 26

Paleo no-nos: Watching out for foods on the "no" list 30

The Truth about Common Foods 33

Slaying the sugar demon 33

Making the case for high-quality fats 34

Fitting fruit into the Paleo plan 35

Realizing that eggs are A-Okay (and cholesterol isn't so bad) 35

Making happy hour truly happy 36

Figuring Out How Much You Can (And Should) Eat 37

Understanding why a calorie isn't just a calorie 38

Trying the eat-until-satisfied approach 39

Measuring your food at a glance 39

Supercharging Your Body with the Power of Paleo Foods 40

Getting the nourishment you need 41

Creating healthy cells 41

Balancing your pH 42

Identifying food allergies and sensitivities 43

Chapter 3 Gearing Up for Paleo 45

Beginning Your Paleo Journey 46

Unplug and reprogram 46

Embrace the 30-Day Reset 47

Decide, commit, and go! 48

Building the Foundation for Success: The 30-Day Reset 49

Developing a habit with 30 days 49

Renewing your system 50

Mastering the plan 51

Understanding your body's transformation 53

Battling the sugar demon 53

The Big Seven: Tracking Your Progress with Health Markers 55

Body composition 56

Strength 56

Blood pressure 57

Blood sugar markers 58

C-reactive protein 58

Cholesterol and triglycerides 59

pH (acid-base balance) 61

Capturing Your Personal Before and After Makeover 62

Part II Embracing the Paleo Lifestyle 63

Chapter 4 Paleo Nutrition 65

The Paleo Big Three: Animal Proteins, Natural Fats, Complex Carbohydrates 65

Paleo proteins and why animals matter 66

Friendly fats and why they're essential 67

Complex carbs and why they're king 70

Rethinking the Pyramid 71

The flawed USDA food pyramid 71

The Paleo pyramid 74

Beyond the Big Three 77

Desserts redefined 78

Shakin' it up with protein shakes 78

Salt: Love it or leave it 79

Paleo-Approved Supplements 80

Omega-3s 80

Probiotics 81

Vitamin D3 82

Melatonin 82

Magnesium 83

Branched-chain amino acids 84

Chapter 5 Modern Challenges, Ancient Solutions 85

The Civilized Life of a Cave Man 86

The working life of a Paleo man 87

The relaxing life of a Paleo man 87

Sleep: An Essential Ingredient for Weight Loss and Health 88

What happens when you're short on zzz's 89

Getting enough sleep and creating a natural rhythm 91

The Sun's Time to shine 93

Sunblock and sunscreen: Making the right choice 93

Getting a healthy boost of sunshine with slow immersion 95

Water: The Ideal Drink 97

Recognizing your body's signs for hunger and thirst 97

Determining whether tap water is okay 99

Choosing clean water for wellness 99

Stress and Belly Fat: Modern Problems for Today's Cave Man 100

Putting your body under stress 101

Understanding the dangers of belly and visceral fat 102

Minimizing stress and belly fat 104

Combating stress and cravings 105

Ridding Your Life of Toxins 106

Shifting your chemical culture 107

Eliminating toxins on your skin 107

Removing toxins from your home 108

Avoiding EMFs, the invisible pollution 109

Chapter 6 Incorporating Paleo Exercises into Your Life 111

Moving the Way You Were Designed to Move 112

Living Paleo resistance: Building strength and fighting age 112

Living Paleo anaerobic: Building speed and power 113

Living Paleo aerobic: Doing what you love to build endurance 114

Determining how much movement you need and how often 115

The Road Map to Lean and Healthy 117

Warming up and stretching yourself 117

Gathering the equipment for strength training 119

Performing Paleo strength exercises 120

Progressing through sprinting and recovery exercises 134

Chilling out with yoga 135

Designing Your Personal Paleo Exercise Program 136

Beginner sample wekk 136

Intermediate sample week 137

Advanced sample week 138

Chapter 7 Stocking a Paleo-Friendly Kitchen 141

Cleaning Out Your Kitchen 142

The Cabinets and Pantry 142

The refrigerator 143

The freezer 144

Restocking Your New, Paleo-Friendly Kitchen 144

Paleo protein 144

Paleo produce 146

Paleo fats 147

Paleo pantry staples and spices 147

Gathering Essential Paleo Cooking Tools 150

Appliances 150

Gadgets and cookware 151

Trying Paleo-Approved Cooking Methods 152

Navigating the Grocery Store 153

Creating your Paleo-approved grocery list 153

Reading and understanding labels 158

Living Paleo on a Budget 161

Choosing whether to buy organic 161

Assessing your meat options: Grass-fed and pastured or factory-farmed 162

Chapter 8 Paleo Jump Start: The 30-Day Reset 163

The Rules for Your First 30 Days 164

Dear Diary: Guidelines for 30 Days of Journaling 165

Week 1 Cleaning Up and Jumping In 166

What's happening? 167

Tasks and assignments 168

Troubleshooting challenges 169

Week 2 Creating New Habits and Being Strong 170

What's happening? 170

Tasks and assignments 171

Troubleshooting challenges 173

Week 3 Feeling Great and Sharing Your Success 173

What's happening? 174

Tasks and assignments 175

Troubleshooting challenges 175

Week 4 Celebrating Success and Preparing for What's Next 176

What's happening? 177

Tasks and assignments 177

Troubleshooting challenges 178

Part III Paleo Recipes for Success 179

Chapter 9 Slow Down, Savor, and Keep It Simple 181

Connecting with and Enjoying Your Food 182

Eating at the table 182

Creating the restaurant experience at home 183

Packing lunches and snacks 184

Redefining your meal options 185

Distinguishing Between Your Emotional Appetite and True Hunger 186

Setting a Time For (Occasional) Treats 187

Choosing treats, not cheats 187

Deciding when a treat is okay 188

Savoring your food 189

A Note About the Recipes in This Book 189

Chapter 10 Everyday Entrees 191

Making Family Favorites Fit in Your Paleo Lifestyle 191

Tossing Together Main Dish Salads for Paleo-Approved Meals 192

Chapter 11 One-Pot Meals 205

Sitting Back with Soups and Stews 205

Exploring Easy Egg Dishes 206

Keeping It Simple with Slow Cooker Meals 206

Chapter 12 Vegetable Side Dishes 217

Satisfying Your Paleo Palate with Cool Side Salads 217

Evolving Past Starches: Paleo-Friendly Hot Side Dishes 218

Chapter 13 Snacks and Treats 231

Making Sure Your Snacks Are Healthy 231

Induling with fruit and desserts 232

Enjoying Paleo-friendly, grain-free goodies 232

Chapter 14 Sauces and Seasonings 245

Making Your Own Dressings and Condiments 245

Adding Flavor with Sugar-Free Spice Blends 246

Part IV Making Paleo Practical in a Modern World 259

Chapter 15 Dealing with Potential Pitfalls 261

Clearing Diet-Related Hurdles 262

The carb flu 262

Cravings 263

Accelerating Through Eight Common Roadblocks to Living Paleo 264

"Im's just too hard" 265

"I'm too busy; I don't have time for this" 265

"I'm not losing any weight" 266

"I feel like I can't eat anything on this diet" 268

"My friends and family think I've gone mad" 268

"I can't afford to eat Paleo" 270

"I can't find healthy meats or vegetables where I live" 271

"I don't know how to cook" 272

Incorporating Paleo into Vegetarian and Vegan Lifestyles 272

Getting enough protein 273

Avoiding frankenfoods 274

Chapter 16 Dining Out and Traveling 275

Choosing the Right Restaurant 275

Keeping your expectations in check: Restaurants aren't perfect 276

Making friends with the server and chef 277

Managing the Restaurant Menu 278

The "yes" list: Paleo-friendly cooking methods 278

The "no" list: Cooking methods and terms to avoid 280

American restaurants, diners, and cafés 280

International cuisine 281

Taking Paleo on the Road 283

Finding or bringing airport-friendly snacks 284

Snacking while driving: The "emergency" car cooler 285

Chapter 17 Enjoying Special Occasions 287

Planning Ahead for Social Events 287

Eating Paleo During Celebrations and Holidays 289

Creating Paleo-friendly celebratory meals 289

Having the occasional drink 292

Fighting temptation 294

Updating old traditions and creating new ones 295

Indulging with Pleasure 297

Chapter 18 Transitioning the Family 299

Taking the "Kids First" Approach 299

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