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Paleo for Beginners: A Practical Guide to Getting Started with Paleo

Name: Paleo for Beginners: A Practical Guide to Getting Started with Paleo
Brand: Jamie Wright
Price: 9.99 USD
Availability: InStock
Rating: 4.0 (4 reviews)
ISBN: 9781311551214

Di Jamie Wright

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Valutazione: 4 su 5 stelle4/5 (4 recensioni)

Lunghezza: 315 pagine3 ore

Editore:: Jamie Wright
Pubblicato:: Jan 15, 2015
ISBN:: 9781311551214
Formato:: Libro

Descrizione

People try the paleo diet for many different reasons: losing weight, improving their energy, living longer, or just feeling great every day. But whatever your reasons for picking up this book, our goal is to help you use the paleo diet to achieve all those goals (and more!) in a way that is simple, practical, and easy to incorporate into your life.

In this book, we'll cover everything you need to know to get started with the paleo diet, step by step, with nothing left out. This book includes:

- A detailed overview of the basic principles of the paleo diet.
- An in-depth discussion of which foods are part of the paleo diet and which aren't.
- A practical breakdown of how to incorporate the paleo diet into your life, including easy guidelines for every meal, how to modify the paleo diet for weight loss, how to save time and money when you eat paleo, and more.
- A hand-picked selection of delicious, healthy, beginner-friendly paleo recipes, including recipes for entrees, side dishes, desserts, meat, vegetables, smoothies, baked goods, finger foods, and more, to help get you started on your paleo journey right away.

Specific topics include:

- How to optimize the paleo diet for weight loss. A standard paleo diet is great for losing weight, but with a few simple strategies, you can ramp up your results to quickly and permanently melt the fat off your body the natural, paleo way!
- Tips, tricks, and strategies for saving money while still buying the healthiest, most delicious food on the planet. Implementing these strategies can save you hundreds of dollars a month on your groceries, and even if you only use one or two ideas from this chapter, you'll save much more than the price of this entire book!
- A beginner-friendly selection of easy-to-make, super healthy, mouth-watering paleo recipes, including Bacon Wrapped Dates, Spicy Tuna Sushi Rolls, Deviled Eggs, Coconut Pumpkin Pudding, Paleo Pasta, and many more!

Paleo for Beginners covers absolutely everything a newcomer to the paleo diet needs to know, without any filler or fluff, and with everything carefully laid out in practical terms so that you're never overwhelmed.

We're confident that by the time you're done with this book, you'll find it easy, fun, and natural to incorporate the paleo diet into your life, and start immediately seeing the incredible weight loss, energy, and vibrant health that goes along with it.

So let's get started on your journey into the paleo diet!

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Informazioni sul libro

Paleo for Beginners: A Practical Guide to Getting Started with Paleo

Di Jamie Wright

Valutazioni:

Valutazione: 4 su 5 stelle4/5 (4 recensioni)

Lunghezza: 315 pagine3 ore

Descrizione

In this book, we'll cover everything you need to know to get started with the paleo diet, step by step, with nothing left out. This book includes:

Specific topics include:

So let's get started on your journey into the paleo diet!

Leggi altro

Editore:: Jamie Wright
Pubblicato:: Jan 15, 2015
ISBN:: 9781311551214
Formato:: Libro

Informazioni sull'autore

Jamie Wright

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Paleo for Beginners - Jamie Wright

Paleo for Beginners

A Practical Guide to Getting Started with Paleo

By

Jamie Wright

Paleo for Beginners

By Jamie Wright

Smashwords Edition

Medical Disclaimer

Introduction

The Basic Premise

What is the Paleo Diet?

What's Wrong With Modern Diets?

What foods did we evolve to eat?

Paleo Foods - Overview

Non-Paleo Foods – The Biggest Culprits

Grains

Refined Sugars and Sweeteners

Artificial Sweeteners

Alcohol

Common Questions and Concerns

Paleo Food List and Reference Guide

Quick Reference List

Explanations of Specific Food Groups

Paleo Foods

Meat

Eggs

Vegetables

Fruit

Tubers (starchy root vegetables)

Nuts and Seeds

Herbs and Spices

Healthy Oils

Non-Paleo Foods

Grains

Potatoes

Beans and Legumes

Dairy

Refined Sugars

Alcohol

Conventional Artificial Sweeteners

Industrial Vegetable Oils

Semi-Paleo Foods

Butter

Fruit Juice

Nightshade Vegetables

Natural Sweeteners

Honey

Maple Syrup

Paleo-Friendly Artificial Sweeteners

Stevia

Xylitol

Coffee and tea

Basic Paleo Eating Guidelines

Optional Supplement Guidelines

The (Optional) Role of Supplements

General Supplement Purchasing Guidelines

A Note on Multivitamins and Other General Supplements

The Supplements

Fish Oil (i.e. Omega-3 Fatty Acids)

Vitamin D

Probiotics

Paleo Weight Loss Strategies

The Benefits of Cutting Carbs for Weight Loss

Determining Your Ideal Carb Intake

Carb Intake Guidelines

Optimizing and Troubleshooting

Qualitative Guidelines for Cutting Carbs (Without Counting)

Organic Food and the Paleo Diet

What's the difference between organic and conventional food?

Should you buy your food organic?

Meat Guidelines

Produce Guidelines

Guidelines for Buying Animal Products

Factory-farmed vs. pasture-raised

Guidelines for purchasing

Paleo Lifestyle Habits

Low Intensity Exercise

Higher Intensity Exercise

Sleep

Sunlight

Sitting and Standing Habits

Eating Paleo at Restaurants

Saving Money on Paleo

Saving Time on Paleo

Beginner-Friendly Paleo Recipes

Introduction to the Recipes

Ingredient Discussion

Cooking Oils

Butter

Alcohol

Salt

Coconut Milk

Cocoa Powder (and Chocolate)

Coconut Aminos and Tamari (Soy Sauce Alternatives)

A Note on Animal Products

Equipment Guidelines

The Recipes

Super Simple Kabobs

Beef Lettuce Burritos

Turkey Omelet

Flavorful Trail Mix

Strawberry Banana Green Smoothie

Lemon Garlic Chicken

Steamed Salmon Saute

Baked Fish with Creamy Mustard Sauce

Herbed Shrimp Scramble

Paleo Spicy Tuna Sushi Rolls

Paleo Meatloaf

Paleo Deviled Eggs

Bacon-Wrapped Dates

Grape and Walnut Chicken Salad

Moroccan Chicken

Spicy Chicken Wings

Lemon Rosemary Salmon

Chicken Liver Pâté

Grilled Chicken Salad

Apple Walnut Tuna Salad

Mixed Herb Salad

Strawberry-Spinach Salad

Cabbage Salad with Orange Tahini Dressing

Spinach Salad with Beets and Oranges

Paleo Mayonnaise

Basic Salsa

Classic Marinara Sauce

Paleo Pasta (aka Roasted Spaghetti Squash Noodles)

Paleo Rice (aka Cauliflower Rice)

Simple Kale Chips

Oven-Baked Sweet Potato Fries

Paleo Candy Bars

Dairy-Free Chocolate Mousse

Oven-Baked Stuffed Apples

Paleo Banana Almond Donuts with Cinnamon Frosting

Coconut Pumpkin Pudding

More Books in the Practical Paleo Series

A Final Word

Medical Disclaimer

If you have any serious health conditions, any food sensitivities, or are taking medication for pretty much anything, you are strongly encouraged to check with a doctor before making any big changes in the way you eat (or even the way you exercise, take supplements, etc).

Your doctor may have general objections to the paleo diet based on general health concerns: for example, many doctors are still under the mistaken impression that eating red meat, eggs, or other healthy paleo foods will increase your risk of heart disease, cancer, and other serious diseases. These general concerns are dealt with in this book, and if you don't have any serious health problems, there's no harm in trying the paleo diet for a month and seeing how it makes you look, feel, and perform. We would even encourage you to get before-and-after blood tests with your doctor, so that you'll have an objective record of how the paleo diet is affecting your health (we predict it will be for the better!).

However, if your doctor can give you a specific reason why the paleo diet won't interact well with some health condition you have, or some medication you're taking, you should take this advice very seriously. The paleo diet is very healthy and not even the slightest bit risky for the average person – however, you may not be the average person! If you have a serious health condition, it's always best to be careful and cautious.

So if you have any health concerns, please consult with your doctor before adopting a paleo diet.

Introduction

People choose to adopt a paleo diet for many different reasons: losing weight, improving your energy, living longer, or just feeling great every day. But whatever your reasons for picking up this book, our goal is to help you use the paleo diet to achieve all those goals (and more!) in a way that is simple, practical, and easy to incorporate into your current lifestyle.

In this book, we'll cover everything you need to know to get started with the paleo diet, step by step, with nothing left out. This book includes:

A detailed overview of the basic principles of the paleo diet.

An in-depth discussion of which foods are part of the paleo diet, which foods are excluded from the paleo diet, and which foods are borderline, semi-paleo, or optional.

A practical breakdown of how to incorporate the paleo diet into your life, including a basic template for how to eat paleo, how to specifically modify the paleo diet for weight loss, how to save time and money when you eat paleo, and more.

A hand-picked selection of delicious, healthy, beginner-friendly paleo recipes, including recipes for entrees, side dishes, desserts, meat, vegetables, smoothies, baked goods, finger foods, and more, to help get you started on your paleo journey right away.

We've done our best to cover absolutely everything a newcomer to the paleo diet needs to know, without any unnecessary filler or fluff, and with everything carefully organized and arrange so that you're never overwhelmed!

We're confident that by the time you're done with this book, you'll find it easy, fun, and natural to incorporate the paleo diet into your everyday lifestyle, and start immediately seeing the incredible weight loss, energy, and vibrant health that goes along with it.

So let's get started on your journey into the paleo diet!

The Basic Premise

What is the Paleo Diet?

The paleo diet, simply put, is the only diet in existence that is designed to work with your body's natural genetic evolution to make you lean, healthy, strong, energetic, and happy! It's based on giving your body the foods that it evolved to eat over the course of tens of thousands of years.

A Simple Analogy to Explain the Basics

The best way to explain the basic logic behind the paleo diet is with a simple analogy:

Imagine that you work at a zoo, and it's your job to keep all the animals in the zoo as healthy as possible. What do you feed each animal to make sure that it stays lean, healthy, active, and happy?

The answer is pretty obvious: you feed the animals whatever diet they evolved to eat in the wild! The bison are herbivores, who evolved to graze on wild grasses, so you feed the bison a steady diet of grass and they thrive. The lions are carnivores, who evolved to hunt and eat wild game, so you feed them a steady diet of meat and they thrive.

Furthermore, you know that if you were to switch the diets of these two animals, the results would be disastrous. The bison wouldn't know what to do with the meat, and the lion wouldn't know what to do with the grass. Even if you forced this food down their throats, they wouldn't be able to digest it, and both animals would literally starve to death!

It's not because one type of food is inherently superior: the difference that makes one way of eating healthy, and another way of eating lethal, is one simple factor: did the animal in question evolve to eat this way?

Here's where it gets interesting: the exact same logic applies to humans. Although humans are far more technologically advanced than animals, and have progressed to the point where we no longer live in nature, we still evolved in the natural world. Much like a caged zoo animal on a diet of processed food pellets, our modern diets and lifestyles have taken us away from the natural foods we were designed to live on, and have been exchanged with modern artificial replacements.

What's Wrong With Modern Diets?

Basically, the problem with modern diets is that they're based around a very new invention: agriculture. A few thousand years ago humans discovered how to farm, and this new ability to grow large amounts of food rapidly spread across the entire globe. This is because agriculture has many advantages: it allowed the human race to settle down, form societies, and progress to the modern, technologically advanced species we are today.

There's one problem though: our bodies never adjusted properly to eating all the modern foods we've created with our advanced agricultural technology. Even though we're now modern people, living in skyscrapers and flying around in planes, on a purely biological level, our bodies are still mostly the same as when we were hunter-gatherers in the wild, because all of our modern technological developments have only happened over the last few thousand years. In fact, if you imagine the span of human evolution as a 100 yard football field, we were hunter-gatherers for approximately the first 99 yards, and it was only during the very last yard that the entire agricultural revolution took place.

This means that, unfortunately, our bodies haven't evolved to eat a lot of the modern foods we invented after the agricultural revolution. We've moved away from eating foods like wild-caught meat and seafood, vegetables, seasonal fruit, etc, and adapted a diet high in foods based on agriculture, like grain, refined sweeteners, and industrial vegetable oils. These foods have certain advantages, like being cheap and easy to mass produce, but the trade off is that they aren't as healthy for us as the naturally-occurring foods we evolved to eat.

What Foods Did We Evolve to Eat?

Very simply, the paleo diet consists of any food that was naturally available to our hunter-gatherer ancestors in the wild. This includes a wide range of delicious foods, like grass fed beef, wild-caught seafood, colorful fruits and vegetables, starchy tubers like sweet potatoes, healthy oils like olive oil and coconut oil, delicious herbs and spices, and natural sweeteners like honey.

The paleo diet excludes foods that we can only eat as a result of modern farming techniques (many of which aren't even edible without modern technology to refine and process them). This includes grains like wheat, corn, and rice, refined sweeteners like sugar and high fructose corn syrup, industrial oils like corn and canola oil, and other modern foods (many of which you already know are bad for you!).

In order to give you a more complete picture of how the paleo diet works, we'll need to examine all of these food groups in detail, so let's take a detailed look at which foods you should be eating on the paleo diet, and which ones you should be avoiding.

Paleo Foods - Overview

The basic food groups that make up the paleo diet are based on the foods that were widely available and commonly consumed by paleolithic hunter-gatherers, in all parts of the world and throughout human evolutionary history. Consuming the modern equivalents of these foods gives us the type of optimal nutrition that our bodies were literally designed for at the genetic level.

The core of the paleo diet are the foods that were staples of our ancestors' diets all over the world: meat, seafood, fruit, vegetables, roots, and nuts and seeds.

Meat: Needless to say, hunter-gatherers hunted! Animal foods were eaten as often as possible, and in most parts of the world hunting and fishing formed the backbone of the tribe's diet. Meat and seafood are a rich source of high-quality protein, healthy fats, minerals, B-vitamins, and other nutrients. No tribal culture in the world has ever survived without animal foods one kind or another.

Seafood: Seafood was consumed universally by all paleolithic humans who lived anywhere near the sea. Fish offer a rich source of omega-3 fatty acids, complete protein, B complex vitamins, selenium, vitamin D, vitamin E, zinc, iron, magnesium, phosphorous, antioxidants, and other nutrients.

Fruit: Consumed wild wherever it could be gathered, fruit is a rich source of vitamins, minerals, and antioxidants. Paleolithic humans consumed it unpredictably (based on seasonal availability), and modern fruit species have been bred to be particularly high in sugar and carbs, so moderation is usually recommended when consuming modern fruit. However, fruit was still a nutrient-rich, natural, and healthy part of the diets of any tribal group that had access to it, and serves the same role in most versions of the modern paleo diet.

Vegetables: Plant vegetation has been one of the richest sources of nutrients in the human diet throughout history, and vegetables are one of the primary source of vitamins, minerals, antioxidants, and other healthy plant compounds on the paleo diet.

Nuts and Seeds: Gathered whenever possible by every tribal group that had access to them, nuts and seeds contain healthy fats and protein and are rich in minerals. Nuts and seeds are another food group that is consumed in moderation in the paleo diet, due to high levels of polyunsaturated fats and other compounds that humans only ate periodically throughout their evolution, nuts and seeds are nevertheless a regular part of our ancestral history.

Roots: Every hunter-gatherer culture in the world whose geographical location contained starchy tubers and root vegetables has made it a staple part of their diet to dig those roots up! Consumed in moderation in the modern paleo diet, due to their high carb content, root vegetables are still a rich source of slow-digesting carbs and healthy nutrients (particularly minerals) that can be used to supplement the other hunted-and-gathered plants and animals in your diet.

The modern paleo diet also includes some foods that our paleolithic ancestors would only have eaten occasionally, like eggs (which would only rarely be found in a wild bird's nest, not harvested from domesticated chickens) or honey (only consumed when a wild bee hive was found, and the honey was stolen from angry, stinging bees!). These foods don't generally need to be eaten as rarely as a paleolithic hunter-gatherer would eat them, since they're composed of healthy, natural ingredients and usually contain helpful micronutrients and other beneficial compounds.

The paleo diet allows and encourages plentiful intake of natural herbs and spices. These delicious plants can rarely be over-consumed, and ancient human cultures all have a long history of using edible herbs for both culinary and medicinal purposes; not only do they make your food taste better, but modern science has shown that many of them even have health benefits.

And finally, some modern foods are generally allowed in moderate but fairly liberal amounts on the paleo diet, like coffee, tea, chocolate, and healthy oils. Even though these foods are modern and require agriculture and some processing to produce, they generally require minimal processing, contain many of the same beneficial compounds as more natural foods, and don't contain the harmful compounds found in other modern foods like grain, refined sugars, and industrial vegetable oils.

Remember: eating a paleo diet isn't about historical re-enactment! When we eat paleo, we're not trying to put on a little play about what it was like to live as a caveperson. We're simply trying to choose the modern foods that are the best fit for what our bodies are biologically adapted to, using a loose framework of what a hunter-gatherer lifestyle was traditionally like around the world, and backed up with lots of modern science.

Each of the above food groups will be discussed in a bit more detail in a future chapter. So for now, let's turn to the other side of the paleo eating philosophy: the foods that aren't considered paleo.

Non-Paleo Foods – The Biggest Culprits

The paleo diet excludes several broad categories of modern food as being unhealthy. Although some of these foods have been around for thousands of years, they were all invented after the agricultural revolution – remember, agriculture only goes back about 10,000 years in human history, but species is over 200,000 years old! This means that for the most part, our bodies haven't had enough time to adapt to consuming these foods (especially in comparison to the hundreds of thousands of years that we've been eating natural foods).

Furthermore, modern scientific research has found that all of the foods excluded from the paleo diet contain harmful compounds (which we'll discuss in a moment), or have been linked to a range of health problems. This is in contrast to the small number of modern foods which are included in the paleo diet (like coffee, tea chocolate, etc), which extensive modern scientific research has shown to be healthy.

Many of the foods considered unhealthy on the paleo diet are extremely common in modern society, and have become staples of the modern diet. The primary culprits are grains, refined sugars, and industrial vegetable oils; these foods are omnipresent in most modern diets, and are responsible for a huge range of serious health problems, including all of the diseases of civilization which plague modern society. Unsurprisingly, the paleo diet also discourages several artificial, non-food substances which many people commonly consume, like alcohol, and most artificial sweeteners, as well as some foods which are technically natural but which still possess some unhealthy properties, such as dairy, potatoes, and beans and legumes.

Because of how potentially harmful these foods are to your health when consumed in large quantities or on a regular basis, as well as the fact that they've become so deeply ingrained in our modern diets that they're hard to get away from, we'd like to discuss the health problems associated with each of these food groups in detail, so that we can show you how important it is to remove these foods from your diet.

Grains

One of the biggest dietary shifts that took place when human civilization transitioned from a hunter-gatherer diet to an agricultural diet was that the

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Recensioni

This book is a good introduction to both the thinking behind the diet as well as how to live with the diet. This includes what to avoid, how to eat paleo at restaurants, supplements, etc. In addition there are the recipes. The recipes are worth having whether you accept the paleo premise or not. These recipes are written in a clear manner without taking too much culinary knowledge for granted. I personally find some of the scientific underpinnings of the diet questionable at best and downright incorrect in some places. But that doesn't mean this can't be a healthy diet, it just is incorrect when it comes to evolutionary science.

Rating: 4

Paleo for Beginners: Apractical Guide to Getting Started with Paleo is extremely informative, clear, and quite friendly.Being rather familiar with the Paleo diet for years, I very much appreciated the volume of accurate information written in very accessible language.I wish the e-book had been formatted more conscientiously, however. A simple page break before the major headings would have been sufficient to prevent headings from appearing on the last line of a page.E-books are challenging to format as the e-readers automatically change text size, and extra attention should be paid to formatting them for the medium by the author and publisher.Skylles/SGS/Sarah Shellard Author of History of the Acelian Empire: Book 1

Rating: 4

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Paleo for Beginners: A Practical Guide to Getting Started with Paleo

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