Press Rockridge - Paleo for every day: 4 weeks of paleo diet recipes & meal plans to lose weight & improve health

Copyright 2014 by Rockridge Press, Berkeley, California

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ISBN: Print 978-1-62315-291-8 | eBook 978-1-62315-292-5 |

Introduction

P aleo for Every Day was created to detoxify your body, burn fat, and build lean muscle. Following this plan, youll transform your body, boost your nutritional intake, and improve your overall health.

More specifically, this meal plan balances your hormones for effective and sustainable weight loss. It helps stabilize your brain chemistry for increased clarity of thought. It improves endocrine health and metabolic functionality, and promotes digestive health and more complete nutrient absorption. It even helps reduce and manage stress. And it helps you sleep more soundly.

After just a few days of eating a Paleo diet, it will be clear why so many people follow the Paleo way of eating and living. In this book, youll find a simple-to-follow twenty-eight-day meal program with easy recipes for breakfast, lunch, dinner, dessert, and quick snacks. Each week starts off with a detailed shopping list to help you save both time and money. Daily tips, cooking terms, guidelines, and other motivators will help you stay on the Paleo plan and be successful with it.

The Paleo lifestyle delivers noticeable results without leaving you feeling starved or deprived. Paleo for Every Day is the plan to get you started on the way to a new, improved you.

PART ONE

Getting Started

CHAPTER ONE

Paleo Diet Basics

Paleo is a way of life. The name and concept of the Paleo lifestyle is based on the idea of eating what our human ancestors subsisted on during the Paleolithic era. Our ancestors were hunters and gatherers who ate only what they could harvest, fish, hunt, or scavenge. Paleo followers believe that our bodies were designed to eat as these early people did, and doing so will enable us to remain healthy, muscular, and fit.

Paleo nutritionists and many other scientists believe that evolution has not caught up with the advances of our society. By consuming the foods that sustained our ancestors (such as pastured meats, sustainable seafood, fresh vegetables, wild fruit, and foraged nuts) rather than those produced by modern agricultural and commercial processing methods (such as grains, legumes, dairy, sugars, and artificial additives), we can maximize nutrition absorption and burn foods more efficiently. In the long run, experts believe, eating the Paleo way will stave off harmful diseases and improve overall health and well-being.

Unlike other high-protein, low-carb diets, eating the Paleo way focuses on feeding your body the best-quality, most sustainably produced, least processed foods possible. When it comes to carbohydrates, the Paleo lifestyle encourages consuming only low-glycemic carbs from fresh vegetables along with fruits that are low in sugar to stabilize and maintain insulin levels. Quality protein from wild-caught seafood and pastured meat and eggsrather than from commercially produced or processed proteinsrepairs and builds muscle. And eating omega-3 fatty acids found in grass-fed meat, seafood, and nuts and seeds promotes better heart and brain health.

While the Paleo lifestyle encourages you to prepare more of your meals at home, you also have many options when dining out. But once you start using Paleo for Every Days shopping, cooking, and food storage tips, youll see how easy this cleaner, healthier way of eating can be. And how much better you look and feel.

PALEO LIFESTYLE GUIDELINES

As weve pointed out, the Paleo lifestyle focuses on consuming nutritious vegetables and fruits along with quality proteins and fats. To make the most of the Paleo plan, its important to avoid refined sugars, dairy, grains, and processed foods with added sodium, preservatives, and other unnatural ingredients.

Heres a quick look at some of the foods you will enjoy on the Paleo diet:

• Healthful oils and fats
• Hormone- and antibiotic-free meat (preferably from pasture-raised, grass-fed animals)
• Most fruits, with an emphasis on berries
• Most vegetables
• Nuts and seeds
• Sustainably sourced fish and shellfish

Here are the main groups of foods you will avoid when eating Paleo:

• Added salt
• Dairy
• Grains and legumes
• Hydrogenated and other processed oils (sunflower, canola)
• Partially hydrogenated oils (margarine, alternative butter spreads)
• Processed foods
• Refined and artificial sugars