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COPYRIGHT NOTICE:
Copyright © 2013. All Rights Reserved.
www.paleohacks.com retains 100% rights to this material and it may not be republished, repackaged and or redistributed for any purposes what so ever with out
the express written consent from the owners of www.paleohacks.com
Disclaimer
The full contents of this ebook are for informational purposes only and do not provide any medical advice. Statements in this ebook have not been evaluated by the Food and Drug Administration, and are not intended to diagnose, treat, cure or prevent any disease. This ebook is intended for use only by healthy adult individuals. All individuals are specifically warned to seek professional medical advice prior to initiating any form of weight loss exercise or nutritional program. Use of any of the information contained within this ebook is at your own risk. The author does not accept any responsibility or liability for damages of any kind from any actions you take from this information provided.
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Table of Content ______________________________________
Introduction
Advantages
The Basics
Do Follow List For The Paleo Diet
How to Make a Paleo Diet Work for Your 21st Century Lifestyle
10 Steps To Successful Action!
Journal
Pg 1
Pg 2
Pg 3
Pg 5
Pg 6
Pg 8
Pg 14
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Introduction
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You may have heard it referred to as the Paleo Diet, the Caveman Diet, the Stone Age Diet, Neanderthin or the Hunter-‐Gatherer Diet. While you may have heard these terms on numerous occasions, you could be asking yourself, what is the paleo diet, how can I make the paleo diet work for my lifestyle, or even, why would I want to make this lifestyle change? To begin, it’s important to understand one thing: Our hunter gatherer ancestors only consumed foods that were readily available to them in their environment and involved very limited preparation. The nutrition of our hunter gatherer ancestors in comparison to the foods we eat in our modern world is a key reason as to why hunter gatherers didn’t suffer the same diseases we do today, and why we are so familiar with chronic diseases and illness.
The reason we should be serious about the paleo diet is because even though our diets have evolved a great deal since the paleolithic era, our bodies haven’t evolved quickly enough to keep up with the changes, which means we are evolutionarily ill-‐equipped to maintain a post-‐agricultural diet. The paleolithic era lasted around 2.5 million years, but we have only been an agricultural society for 10,000 years, with the most dramatic shift in our diets coming only in the last 120 years. The modern diet today is very carbohydrate dense with the heavy consumption of grain based products while also being low in protein when considering that our hunter gather ancestors consumed on average a diet consisting of 65% animal proteins in the form of wild game and fish. With all of the marketing surrounding grain based foods as a health food, and health care professionals constantly telling us to eat higher portions of grains in our diets, it’s all to easy to be persuaded into believing grains are necessary for good health. However, this is far from true and there is more research out there than you can point a stick at proving why. Before reading further I would like to pass onto you that there are many books and articles on the internet that go into more details about the paleo diet, giving you an educated understanding of our ancestors and how the foods of modern living are impacting our health. I recommend you read as much as you can on maintaining a healthy living, what I’m giving you in this e-‐book is a solid starting point – but it shouldn’t be the end of your education and journey towards good health and disease prevention. You have invested in your health so I know you want to look after it. It’s easy and I’m going to show you how to start.
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Advantages ______________________________________
It may seem difficult to give up processed snacks and modern foods of convenience, but the benefits of the paleo diet far outweigh the short-‐term sacrifices. The first and perhaps the most important of the benefits seen by followers of the paleo diet are the health benefits. The general voice of people who follow the paleo diet for longer periods of time, is the feeling of improved health, more energy, stronger immune system (avoiding the seasonal cold and flu’s), weight loss, and a lot more, including reduced cholesterol and blood pressure levels. In comparision it has been shown and continues to be proven that that the foods often included in a modern diet raise our risk for modern-‐day diseases including cancer, heart disease, diabetes, and Alzheimer’s. Most people who follow the paleo diet properly note that they lose body fat easily – this is largy due to eating natural foods, allowing the body to function optimally, while significantly reducing insulin spikes which is a leading cause of weight gain. Additionally, eating a high-‐protein diet (in comparison to the moderately low-‐protein consumption of the typical modern diet) will help you feel fuller for longer, and can also increase the rate of your metabolism. There are so many diets that are difficult to maintain because you feel as if you’re always hungry, or constantly counting calories, but with the paleo diet you can eat satisfying portions of the approved foods, and because of the high quality and high amount of protein found in the foods, you won’t feel dissatisfied, or hungry ten minutes later. The paleo diet also naturally lends itself to a reduction in many allergy symptoms, because many of the food allergies we see people suffer from are a result of the consumption of wheat and dairy products. Neither of these foods are included as part of the paleo diet. The paleo diet can help with asthma, and also with acne and other similar ailments which are many times linked back to diet. In addition to all of the advantages of the paleo diet, it is very simple to follow and the foods are easy to find. You don’t have to go to special health food stores in search of a magical ingredient, or buy meal replacement shakes in bulk. The paleo diet can require very simple food preparation techniques – making it easy too cook at home. The foods that make up the paleo diet can be asked for when eating out at resteraunts and cafés – making social gatherings a non-‐issue. You can also create paleo sweets for birthday parties and occasional treats – so you’re not completely deprived of having fun and enjoying a sweet treat!
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The Basics ______________________________________
You would be forgiven for thinking, ‘sure, it was easy for them to be hunters and gatherers, they didn’t have careers, soccer practice, dinner parties, and all the other modern day distractions to contend with’, but once you get a solid grasp of what it means to maintain a paleo lifestyle in a modern world, it is something that is very attainable. To begin, you need to know what foods are part of the paleo diet. These include:
• Animal proteins (lean meats, eggs, fish and shellfish) • Fruits & vegetables • Nuts and seeds • Healthy fats (including olive oil and coconut oil).
For a more detailed list of foods, view the Paleo Food Guide PDF. The general list of forbidden foods includes:
• Grains • Dairy • Legumes • Potatoes • Processed foods • Any foods that have been given steroids or antibiotics (where possible) • Any sweeteners (including sugar and artificial sweeteners)
To give yourself a clear reference point in the beginning, you can think to yourself “would this food be available to me, as it is, without modern technology?”. Maintaining a paleo diet, once you get the hang of the do’s and don’ts will be a lot easier to maintain (and is healthy to maintain) over most diet plans out there, for the simple fact that you’re not measuring the amount of food you eat, or counting calories. You can eat satisfying portions of protein sources, as well as lots of non-‐starchy vegetables. There are no special tools or tricks, other than an understanding of the diet and a willingness to make a positive lifestyle change.
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Below are a few guidelines to follow when on the paleo diet.
• Aim to eat a protein source at every meal to get a sufficient amount of calories and protein as well as to feel satiated after each meal.
• Eat non-‐starchy vegetables regulary.
• Be cautious of packaged foods and added ingredients, such as wheat and preservatives.
• In addition to fruits and vegetables, include nuts in your diet. Nuts contain healthy fats and can be very beneficial when consumed in moderation. You can also include other healthy fats, moderately in your meals, including avocados and oils that are limited to those derived from fruits or tree nuts, such as olive, avocado, coconut, almond, walnut, hazelnut and pecan.
• Fruits, including dried fruits should only be eaten in small amounts.
• It is generally best to select grass-‐fed and organically-‐raised meat when possible. It’s also best to buy local organic produce, if you’re able. It’s also best to opt for free-‐range eggs and poultry.
• Potatoes and other “tuber” vegetables are generally unaccepted on the paleo diet. There are several reasons for this, including the fact that if eaten raw many of these foods are toxic, they have very little nutritional value and the high amount of carbohydrates found in these foods often leads to a sugar spike after they are consumed. However, as a carbohydrate source for athletes and a healthier carbohydrate source to consume on the paleo diet, sweet potatoes and yams can be consumed.
• Only consuming water as a beverage is ideal, but you can also consume tea. You may choose to consume black arabica coffee. Sugary drinks, such as sodas, flavored waters and juices are not part of the paleo diet.
• When you’re choosing your foods, think “real,” and also aim for a great deal of variety in your diet. A good guide to finding real foods is to go toward those foods you find on the outer edges of the supermarket. Generally as you go closer toward the center aisles of the supermarket you’re going to find the foods that are not in line with the paleo diet -‐ foods that are sugary, processed and packaged.
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Do Follow List For The Paleo Diet ______________________________________
Below are the most important things to meet with when following the paleo diet. It’s important to use these basics, and then go forward from there to have a deeper understanding of the diet in order to make it a lifestyle change.
1. Eat lots of non-‐starchy vegetables. 2. Eat satisfying portions of protein (in relation to your goals), including poultry, shellfish,
seafood and eggs. 3. Use a moderate amount of good oils, including coconut, avocado, olive oil and walnut (as
well as other nuts). 4. Eat fruit, but limit the amount you eat if you are following the paleo diet to lose weight
or if you have trouble concentrating as they contain a great deal of fructose (sugar). 5. Make sure to limit the amount of nuts and seeds you consume, depending on your
weight loss goals and specific health goals. 6. Eat when you’re hungry, without worrying strictly about a food schedule. 7. Limit or completely remove fresh juices and smoothies, which will spike your insulin and
provide a big hit of sugar to your body. 8. Drink lots of water to stay hydrated. 9. Exercise and move your body everyday (we are not sedentary creatures!)
Don’t Follow List For The Paleo Diet If you follow the ‘Do’ list of the paleo diet you will be easily following the Don’ts. However, make sure you pay extra attention to this list in order to avoid getting caught out.
1. Don’t eat dairy. 2. Don’t eat grains. 3. Don’t eat starches.
This includes corn products and potatoes (exception to sweet potato). 4. Don’t eat processed foods. 5. Don’t consume oils made from corn, cottonseed, peanuts, soybeans, rice bran or wheat
germ. 6. Don’t eat legumes.
Including peanuts 7. Don’t use salt or eat foods high in sodium.
At the very least keep this to a minium. 8. Don’t eat foods with high-‐GI sugars
Including sodas, processed cereals and snack foods, etc.
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How to Make a Paleo Diet Work for Your 21st Century Lifestyle
______________________________________ The first step to beginning and maintaining a paleo lifestyle is to figure out what’s going to work for you and your lifestyle.
If you’re a very busy person and you’re in a routine of eating highly-‐processed foods as a matter of convenience, you will need to start preparing your meals ahead of time. For example, choose one day per week that is designated as a meal preparation day and prepare all of your meals for the week. Also consider investing in Tupperware containers so you can take paleo-‐friendly meals with you.
If you work outside of the home, it’s always a great option to prepare a little extra of the previous night’s dinner and use the leftovers for your lunch the next day. You can also use the leftovers for breakfast, if you’re willing to think outside of the box of typical breakfast foods.
For example, for breakfast you could have an egg omelet with some shredded chicken breast and some chopped spinach.
For lunch, you could use leftover chicken breast from what you made in the morning and add to a salad with olive oil and apple cider vinegar instead of a pre-‐made shop purchased dressing (often full of un-‐healthy oils, flavorings and preservatives). By preparing a little extra each time you make a meal, you’re taking the guess work out of your meals and also saving yourself time by getting several meals from each round of food preparation.
It’s also entirely possible to enjoy meals out while maintaining your paleo lifestyle; again, it just requires some planning. In order to avoid temptation and take the guess work out of what to eat when you’re out for dinner with friends or lunch with coworkers, you should scope out the restaurants near your home or work and find paleo friendly-‐options on the menu prior to actually going to the restaurant. Make sure to read through the ‘Paleo Guide To Eating Out’ as well for information on staying paleo at resteraunts and cafés.
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There are also some modifications to the paleo diet that you may make in order for it to work best for your lifestyle. One such example would be to buy frozen fruits and vegetables, rather than fresh. It is recommended that you consume organic and it is possible to find organic frozen fruits and vegetables as well.
Make use of the Paleo Cookbooks! If you’re finding it difficult to eliminate certain foods from your diet the recipes within these cookbooks will not only help you with meal planning and taking a lot of the guess work out of going paleo, but they will also help you to enjoy a great amount of variety in your diet.
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10 Steps To Successful Action! ______________________________________
Like any other positive pathway in life, success on the paleo diet is dependent on taking full action. So many people end up taking only partial action, and a large majority no action at all. Those who take full action, coupled with a combined commitment to succeed, win, period.
Now that you understand how to properly follow the paleo diet, it is recommended that you set a goal to stick to the diet for at least 30 days. This key step ensuring short-‐term success will help you avoid New Year’s resolution-‐like promises and comments such as “I'll start eating better tomorrow...” which you know full well won't even last until the end of the week
To ensure you make it through the 30 days without being tempted to deviate from the path, here’s a 10-‐step plan that provides you with practical, easy to implement advice that will help you stick to the paleo diet for the full 30 days. Doing so will bring into your ownership a wealth of associated health benefits, including increased energy, better sleep, clearer skin and a leaner physique.
Remain dedicated and stick to the plan for 30 days, after which you will see just how effortless the paleo diet is to maintain long-‐term.
STEP 1: Removing Temptation
Before we look at ways to help you take proper action and stick to the 30 day plan, you should remove yourself from harm’s way. This means emptying the cupboards and fridge/freezer of all non-‐paleo foods, in particular those sugar-‐laden snacks that are likely to call your name every time you enter the kitchen. In the interest of not wasting food, give the food items to a friend or neighbor who isn’t following paleo and is happy to eat grains and dairy foods. When you’re clearing out the junk food, resist the temptation to have “one last bite”. If you can’t be trusted ask a friend or family member to help you.
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STEP 2: S.M.A.R.T Goal Setting
The secret key to success is SMART goal setting. If you have nothing specific to aim for then it’s easy to stray off track. We already have one clear goal, and that is to make 30 days without deviating from the rules of the paleo diet. But we need to make that goal smarter and tailored to your goals. SMART means Specific, Measurable, Agreed-‐upon, Realistic and Timely.
Specific means knowing exactly what you want to do by specifying a clear vision.
Measurable means assigning a metric, a time or distance to the goal. This will enable you to track your progress through the 30 days, and also to assess your level of achievement at the end of the period.
Agreed-‐upon means to make a definite commitment to yourself, and to promise to give 100 percent in working towards achieving your goal.
Realistic is to be fair and kind to yourself, to not set yourself up for disappointment by setting a goal that is unrealistic and impossible to achieve.
Timely means within a specific time frame: goals shouldn’t be open-‐ended and must be given a specific expiry date. Doing this will give you the motivation of time, and as the clock ticks you will be consistently reminded that you need to work harder and stay on track. Being timely also makes the goal more exiting. You are setting up a finishing line, something to see in the distance and move closer toward every day.
A SMART Goal is a rock solid, non-‐porous goal that has no room for excuse or deviation, other than your choice not to fully commit and try your best. For example, if you plan to lose some weight on the paleo diet, your SMART goal might be as follows:
“I will follow the paleo diet for 30 days and lose 5 pounds by [date]. I will do this by starting the paleo diet on Monday 1st November, and by going for a run on Tuesday and Thursday of every week, starting [date].”
Make a definite commitment to your goal by agreeing to your goal with your partner or a friend. This person should be someone who is prepared to help motivate you and agrees to monitor your progress on a regular basis.
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STEP 3: Positive Reinforcement
Now you’ve set SMART goals and know exactly what you want to achieve over the next 30 days, you need to ensure these goals are at the forefront of your mind. Write or type up your 30 day goals and print it out. Stick it above your bed, on the fridge and on your desk at work. Having this statement on the fridge is particularly important. Every time you are tempted to eat something outside of the paleo diet there will be a motivational reminder staring you in the face. You will also see your goals in bold writing before bed, in the morning and at work.
These constant reminders will help keep you track and tackle any avoidance tactics or excuses you might be tempted to lean on.
STEP 4: Positive Visualization
Now you have your specific goal(s), you need to cultivate and manifest the self-‐belief required to maximize your chance of success. If you can conceive something in mind you can achieve it in body, and visualizing achieving your goal(s) is integral to success and remaining focused.
To help manifest that self-‐belief, spend 5 minutes each day visualizing yourself completing the 30 day challenge. Paint the picture in your mind of how great you will look and feel. Follow this easy 5-‐minute exercise in the morning or evening:
1. Find a quiet place where you can sit comfortably without distraction. Turn off your phone and let others in your environment know you are taking 5 minutes for yourself.
2. Close your eyes and breathe slowly in and out. Let your breath rise and fall,
effortlessly like a gentle wave brushing the seashore.
3. Relax and let go of thoughts and emotions. Let them come and go with the rise and fall of the breath. If you hear sounds just notice them for what they are without attaching any meaning or further thinking to their passing.
4. Once you feel fully present and undistracted, visualize achieving completing
your 30 days and any additional weight loss or fitness goals you have set yourself. See your success, feel it and embrace it.
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5. See yourself working towards the goal. See your effort and diligence, the short-‐
term fulfillment and the resulting long-‐term happiness.
6. Picture the moment when day 30 rolls around and you’ve succeeded. See how proud you are, and how bright the future looks with your newfound health.
7. Hold the picture in your mind and rest in the moment of its reality. When you
feel ready, let the goal go and open your eyes. Stand up, stretch out and go about your day.
STEP 5: Positive Affirmation
Outside of your visualization exercise, you can use quick positive affirmations throughout the day. These are particularly useful when you are battling with cravings for restricted foods, and for when you don’t have time for seated visualization. You can say these affirmations out loud or internally in your mind.
1. I will not give in. I will be successful 2. If I can stick to my goals my life will be filled with abundance 3. Every cell in my body is vibrating with energy and health 4. I am worthy of being the best I can 5. I can achieve anything I desire if I stay focused 6. My potential is limitless
STEP 6: Keep Learning
A massive part of taking action is the continuation of the learning process. Immerse yourself in the paleo diet by reading more about the history of hunter-‐gatherer communities and the health benefits associated with eating in alignment with Mother Nature.
The more of an understanding you gain as to why grains and dairy are so bad for the body, and how the human diet evolved, the more inclined you will be to stick to your 30 days and your associated health goals. Read blogs and books, listen to seminar audios and absorb as much information as you can. Learning is rewarding, and the more you learn the more passionate you will become about sticking to the paleo pathway.
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STEP 7: Remain Action Orientated
Making it past 30 days will be easy and enjoyable if you maintain momentum with action rather than counting the days as if the task were a chore. Be action orientated and do something positive each day toward reaching the finishing line. For example, use the Paleo Cookbooks to learn new recipes and map out your meals for the week. Being creative and discovering new things is fun and exciting, so why not try coming up with your own recipes too. You might also try educating your family or friends on the benefits of paleo; this will help you reinforce your own belief. One of the main reasons the popularity of the paleo diet is growing rapidly is because people achieve such great success with following the foundations and these people spread the word.
Empower yourself with learning and then take an action each day. Being proactive rather than reactive to your goal(s) will make the challenge more exciting and rewarding.
Remember; you only get out as much as you put in.
Step 8: Effective Time Management
Your SMART goal(s) are time specific, but you also need to ensure that you implement effective daily time management. This means planning meals in advance and making sure you have the correct ingredients in the fridge. Doing so will remove the excuse that you had to stray off path because you didn’t have time. If you know you have a busy week at work coming up then cook your meals in advance and freeze them. You may also have to go to the gym in your lunch break instead of after work.
Plan your life around the primary goal of sticking to the paleo diet, not the other way around. If you are going out for the day and there isn’t likely to be any paleo food options along the way, then take a paleo packed lunch with you rather than using the day out as an excuse for eating non-‐paleo foods. Too many people make the excuse that life simply doesn’t allow for them to eat healthily or exercise, when in truth they are falling victim to bad planning. Have a schedule for each day and stick to it.
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STEP 9: Reward Your Progress
At times you will feel like you deserve some fun, or at the very least a treat for your commitment. And why not, rewards are an integral part of motivation.
The great thing about paleo is that you don’t need to cheat and ruin your progress to satisfy your sweet tooth (check out the Paleo Cookbooks for some recipes). You’ll be very surprised that pretty much all your favorite treats can be replicated using paleo ingredients.
Similarly, you might be bored of the gym or feeling a little tired. Rest is essential for muscle recovery, and overtraining can cause injury. So reward your progress by cooking some paleo desserts and taking the evening off your exercise regime. But only if you have honestly been sticking to the 30 day plan!
STEP 10: Take Action, Now!
This last step is extremely simple. Now you have all the information you need, including knowing what to eat, what not to eat and how to ensure you stay on the paleo path, you just need to take action.
People have a tendency to create aversion by putting off starting a new challenge, and so whatever you do, stick to the plan. You have your goals set out; all you need to do is start. Don’t delay, don’t under-‐prioritize the importance of your health and fitness. Start tomorrow morning; the minute you wake up.
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Journal ______________________________________
Remaining action orientated will drive your motivation to succeed and help you steer clear of temptation. To assist you, two tables have been provided below, each with a different approach to tracking actions, progress and thoughts during the 30-‐day period.
Choose the table best suited to your lifestyle, and feel free to use both if you think it will increase your motivation and enjoyment.
Nutrition Journal: assists you in documenting your progress by recording what you eat and monitoring your exercise regime. The table contains 6 sections: one each for breakfast, lunch, dinner, and snacks, a section to write about your exercise for the day, and a row to comment on your progress.
Remember to be honest. If you did stray from the paleo path then note it down as a motivator to better yourself the next day. Similarly, if you skipped the gym to watch your favourite TV series, then that must also be written down too. Be mindful of how you feel each day.
If you thoroughly enjoyed the paleo meal you made for dinner then perhaps note it down as “delicious”. If you feel angry with yourself for cheating then perhaps note your thoughts as, “disappointed I let myself down. It won’t happen again.”
Top Accomplishments: is a countdown table that counts down the days while tracking your major accomplishments. Write down clear statements documenting your achievements for the day. For example “I ran 5km!”, “I stayed 100% paleo, again!”.
You can write down anything you like, as long as it’s conducive to the success of the 30 day paleo period. Perhaps you bought a book on paleo nutrition that really motivated you, or perhaps you cooked a paleo meal for a table of friends. If it feels like an accomplishment you are proud of then note it down.
A challenge is far easier to manage when you take it day-‐by-‐day, task-‐by-‐task. Small steps toward a big goal make the overall challenge seem far easier, not to mention enjoying regular reward through incremental achievement. Watching your progress unfold on paper will help you stay focussed and motivated in the present moment, and provide you with a diary of your journey to reflect upon once you’ve reached the finishing line.
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