Meghan Little - The Paleo Effect: 150 All-Natural Recipes for a Grain-Free, Dairy-Free Lifestyle

Copyright 2013 by Meghan Little and Angel Ayala Torres All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018. Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or .

Skyhorse and Skyhorse Publishing are registered trademarks of Skyhorse Publishing, Inc. , a Delaware corporation. www.skyhorsepublishing.com 10 9 8 7 6 5 4 3 2 1 Library of Congress Cataloging-in-Publication Data is available on file. ISBN: 978-1-62873-521-5 Printed in China This book is dedicated to the many people who have lived, dealt, and battled with health issues, as well as our friends and most importantly, our families, who have raised us with an appreciation, love and respect for food. You are the reason we have had the opportunity to make this book and we personally want to say thank you for your time, thoughts, energy and support. MEET THE AUTHORS We met in March of 2010 and instantly fell in love.

As many of you know and understand, it is quite difficult to mesh diet lifestyles, especially cross-culturally. We had spent so much time together that we had really started to let our health deteriorate and finally came to the decision to do something about it. We started barefoot running in the summer of 2010, and after many conversations about our nutrition, and after many books and research, we found the Paleo Diet. The night we finished the book is the night we cleaned out the pantry and changed our lives forever. Within a month, we both lost excess weight, the migraines that had plagued Angel were gone, and the joint issues and sleep insomnia had vanished from our lives. No more doctor appointments, no more medications.

We have both been pill free for over 2 years. We loved it so much, we decided to start a website and blog, www.paleoeffect.com, to share our journey and our recipes with others and build a community for a healthier and happier lifestyle. As a new practitioner, you will find that it is quite an adjustment for your body when transitioning to the Paleo Diet. It takes about 2-3 weeks for your body to cleanse and adjust, and this is normal. You will find that if you stick with it for 30 days, you will become an advocate. For more information, success stories, and a fantastic community of helpful, Paleo enthusiasts, visit our blog, Facebook, Pinterest, Twitter, Google Plus, or Instagram for more information! It has been a truly amazing journey and we cant wait for you to join us! INTRODUCTION TO PALEO The Paleolithic (Paleo) Diet (also popularly referred to as the Caveman Diet) is a nutritional plan based on the ancient diet of Paleolithic man, namely consisting of fruits, vegetables, nuts, and wild-caught animal proteins.

Paleolithic refers to a period roughly 2.5 million years in duration that ended around 10,000 years ago with the development of agriculture. Centered on pre-agricultural foods, the contemporary Paleolithic Diet consists mainly of meats, fish, vegetables, fruits, roots, oils, and nutsand excludes grains, legumes, dairy products, processed foods, and refined sugars. Thats right. No grains, dairy, beans, or highly processed sugars or oils of any kind. It sounds difficult, but if you give it a chance and experience it, youll feel better than you thought you could. Youll feel lighter on your feet...

Youll sleep better... You can relax and just eat without feeling guilty! The Paleo Diet is ideal for individuals with gastrointestinal problems, lactose intolerance, celiac disease, autoimmune diseases, diabetes, as well as a variety of other health issues. If youd like to learn more, we recommend reading Robb Wolfs The Paleo Solution to dive further into the science behind the success and help you understand how the Paleo lifestyle can work for you! QUICK PALEO HOW-TO GUIDE Weve all been there. You are trying to start a new lifestyle, change your diet, and change your life, but you dont know where to start. This quick reference guide will help you make quick decisions for good foods to eat by providing a few examples (it does not list every single food in that group; again, its a quick guide). If you want to learn more about all of the good and the bad, see our Dos and Donts section! GOOD FOODS TO EATMEATS Beef, Pork, Lamb, Veal, Rabbit, Goat, Sheep, Bison, Deer Basically, if you can catch it, you can eat it.

We recommend that you try to buy all grass fed and antibiotic free if possible. POULTRY Chicken, Turkey, Duck, Quail, Goose We recommend that you try to buy all free range and antibiotic free if possible. SHELLFISH Shrimp, Scallops, Clams, Oysters, Mussels, Lobster, Crab We recommend that you try to buy all wild caught and antibiotic free if possible. FISH Salmon, Trout, Tuna, Bass, Halibut, Sole, Haddock, Tilapia We recommend that you try to buy all wild caught and antibiotic free if possible. FATS Coconut Oil, Avocado Oil, Fat from Protein/Lard, Olive Oil, Nut Butters, Nut Oils, Fruit Oils, Flower Oils (though keep the safflower and sunflower to a minimum; we want the least amount of processing possible)