Howard - Cookbooks: PALEO: Recipes, Weight Loss, and Healthy Living

Diets:PALEORecipes for Weight Loss and Healthy LivingTable of Contents Have you noticed the increasing cases of lifestyle diseases, obesity and cases of being overweight? What do you think is the biggest reason why more and more people are succumbing to the various diseases that were not there in the past? Even with the technological advancements and the substantial developments we have done in the fields of medicine, we cannot really say that we are disease free. Actually, there are new deadlier diseases that our ancestors never suffered from and if they did suffer from them, their occurrences were rare and isolated. However, lifestyle diseases like cancer, diabetes, hypertension, and a lot more seem to be taking over literally everywhere. Do you know that all that is directly or indirectly linked to the kinds of foods we eat? Our bodies are not adapted to eating the kinds of foods that we consume today. For instance, our modern diet is rich in highly processed carbohydrates, genetically modified foods, foods high in traces of toxins (from insecticides and more) and a lot more. That has led the modern man to be overweight, obese and plagued with diseases.

Well, if that is the case, the only way we can reverse this menace is to start eating what our ancestors were eating. If anything, our genetic makeup is still the same as our Paleolithic ancestors who were lean, agile, and free from the diseases that we have brought to ourselves. This is where the paleo diet comes in. If we are to live long and stay free from many of the problems that we face today, we must eat the way the paleo man ate. This book will show you exactly how to eat like the paleo man through delicious recipes that you will find easy to prepare. If you want to live long, keep off the unwanted weight and stay free from the lifestyle diseases that we face today, you must eat like the caveman.

In any case, you still carry his genetic makeup today because our bodies havent changed much (it takes ages for any organism to adapt)! So what is it that the paleo man ate that we should eat and what is it that we eat that the paleo man didnt eat that we should keep away from? What to eat while on a paleo diet Nuts and Seeds: Walnuts, pecans, pumpkin seeds, pine nuts, macadamia nuts, almonds, hazelnuts, cashews etc Meat and Fish: Lamb, pork, beef, chicken (poultry), turkey, buffalo, tuna, shrimp, lobster, trout, salmon, halibut, sardines, tilapia, mackerel, clams etc. Beverages: Filtered water, vegetable juice, fruit juice, herbal tea etc Fats and Oils: Walnut oil, avocado oil, macadamia oil, hazelnut oil, tallow, lard, coconut oil, extra virgin olive oil etc Vegetables and Fruits: Berries (blueberries, strawberries, blackberries, cranberries etc), banana, apricot, apple, guava, cantaloupe, lemon, papaya, mango, orange, kiwi, honeydew, peaches, melons, tomato, watercress, zucchini, tangerine, pumpkin, Swiss chard, squash, spinach, turnips, peppers, onions, kales, eggplant, mustard, Brussels sprouts, broccoli, celery, beets, asparagus, artichokes, carrots, dandelion, mushrooms etc. Note:Although some paleo dieters are against dairy, many others are of the opinion that dairy has important nutrients that might not be offered by different substitutes. For the purposes of this book, I will use a few dairy ingredients if you want to embrace dairy as a paleo dieter. This includes kefir, cheese, milk, ghee, butter, cottage cheese and sour cream.Foods to avoid when on a paleo diet Artificial sweeteners and any added sugars: This includes stevia, agave, molasses, aspartame, brown sugar, high fructose corn syrup, maple syrup, and sucralose just to mention a few Legumes: This includes white beans, garbanzo beans, red beans, black beans, pinto beans and lentils Vegetable oils that are high in omega 6: These include peanut oil, palm kernel oil, canola oil, corn and soy, cottonseed, safflower, sunflower etc Grains: These include wheat, rye, buckwheat, oats, sorghum, corn, wild rice and quinoa just to mention a few. It gives you a healthy brain Coldwater fish is one of the best sources of proteins and fat. It gives you a healthy brain Coldwater fish is one of the best sources of proteins and fat.

This is one of the foods you can eat while on a paleo diet. The preferred coldwater fish is a wild caught salmon. Its fat is full of omega 3 fatty acids, which contain DHA, which is perfect for the eyes and more importantly for the development of your brain. Enough vitamins and minerals Vegetables are a major food group in the Paleo diet. You get to eat the rainbow i.e. You gain more of muscle and less of fat The Paleo diet relies on meat, which contains a great dose of healthy proteins. You gain more of muscle and less of fat The Paleo diet relies on meat, which contains a great dose of healthy proteins.

The protein is useful in development of new cells. Your gut becomes healthier Manmade fats, sugar, and all other processed junk affect your intestines negatively. They cause inflammation on your gut and give you the leaky gut syndrome. The Paleo diet doesnt allow consumption of any of these products, which means that you are likely to have a healthier gut. Better absorption of food and digestion You get to eat food that your body is adapted to from way back, which simply means that the body is likely to digest and absorb it perfectly. Dropping a few pounds The Paleo diet is low on carbohydrates.

Obviously, carbohydrates contribute greatly to weight gain. Therefore, the Paleo diet will in turn fuel great weight loss for you. The diet also advocates for the consumption of more green vegetables. These are rich in fiber, which can keep you full for longer, which can in turn ensure that you dont end up feeling hungry thus yielding to the temptation to snack or binge. This in turn means that you will end up eating fewer calories thus pushing your body into a calorie deficit situation that in turn makes the body burn stored fats for energy. Plantain and coconut pancakesServings:Ingredients 3 whole eggs teaspoon baking soda cup cream of tartar plantain (very ripe, peeled and sliced) cup coconut flour cup coconut water teaspoon of chai spice 1 pinch of refined salt or Himalayan Garnish tips 1 tablespoon of unpasteurized liquid honey 1 tablespoon unsweetened and organic toasted coconut shavings 1 tablespoon full fat refrigerated coconut milk Directions Blend all the ingredients in a small food processor until they are perfectly combined.

For the coconut flour to thicken nicely, leave the batter for a few minutes. Meanwhile, put a large skillet over medium high heat and add some coconut oil. Wait until the skillet is hot enough then add a little of the batter (like of a cup) to it which will be enough for one pancake. Cook until the edges of the pancake start browning and the top becomes somehow dull and matte. Flip the pancake over slowly and delicately and cook until it turns golden. When it is done, place it in very low temperature in the oven to ensure that they stay warm while you prepare the other pancakes.

Optional-garnish your pancakes with the coconut milk, a sprinkle of the roasted coconut and a drizzle of honey. Eggs baked in avocadoServings:Ingredients 1 tablespoon chopped chives 1/8 teaspoon pepper 4 fresh eggs 2 ripe avocados Directions Preheat the oven to about 425 degrees F then slice both the ripe avocados in half and take out the pit. Scoop a little bit of flesh from the center of the halved avocados so that the egg will fit in nicely. Place the avocados in a fitting bowl (try to make it as fitting as possible). Crack the eggs on the half avocados. You should try to pour out the egg yolk first then let the white fill up the avocado.