MODERN PALEO Chef Joan Pan, Paleo Chef & Consultant

&

Matthew Ryan Carney, VBodies Pilates & Fitness

Contact:

Chef Joan: www.chefjoanpan.com or joan@chefjoanpan.com

Matthew: www.VBodiesfitness.com or matthew.vbodies@gmail.com

What is the Paleo Diet? The Paleolithic diet mimics the foraging diets of our hunter-gatherer ancestors. It focuses on eating whole, clean, nutrient- dense foods that our ancestors thrived on for centuries, before modern agriculture was introduced. Dr. Loren Cordain and his team of scientists have spent decades researching the hunter-gatherer lifestyle, and have proved that they were free of many health problems such as obesity, lethargy, and many other chronic illnesses that we suffer from in modern society.

Immediate benefits of “going Paleo:”

• Quick and sustainable weight loss

• More energy

• Reverse the appearance of aging in the body, face, and skin.

• Decrease tissue & joint inflammation

• Reduce body acidity, bloating and gas

• Improve sleep

• Mental clarity, decreased anxiety and depression

• Improve immune system and fight autoimmune disease

• Helpful with food sensitivities and intolerances commonly associated with grains.

Paleo can help manage or reduce illnesses such as: • Obesity

• Cardiovascular disease

• Type 2 diabetes

• Cancer

• Autoimmune diseases

• Osteoporosis

• Myopia, macular degeneration, glaucoma

• Varicose veins, hemorrhoids, diverticulosis, gastric reflux

• Gout

General proportions: Our bodies need remarkably little food when the food is nutrient-dense and balanced. Most of your energy intake will be from healthy fats and proteins. Vegetables and fruits are the major sources of carbohydrates. General daily calorie balance:

40% protein, 40% fats, 20% carbohydrates

With a very healthy, nutrient dense, and tasty paleo diet, it is tempting to eat a larger volume of food. If you are trying to lose weight, you still need to limit the volume of food you eat. Quickly measure helpings with your palm, and keep large and small ʻalmsʼ bowls at home for most of your meals. 1 cheat allowed per week. Breakfast: 1-2 palms or 1 large or small bowl

Snack: 1 palm

Lunch: 2-3 palms or 1 large or small bowl

Snack: 1 palm

Dinner: 1-3 palms or 1 small bowl

Party or Saturday night: 2 bowls!

YES: Foods to Eat • Grass-fed, pasture raised, free

range meats, fowl & eggs

• Wild, sustainable, canned, and/or fresh seafood

• Organic, fresh, non GMO vegetables

• Low-glycemic fruits (apples, berries, pears, etc.)

• Nuts & seeds

• Healthy fats (grass-fed butter, clean animal fats/lard, olive oil, ghee, coconut oil, avocados, etc.)

• 1 cup high-quality coffee or tea (check out Bulletproof coffee for weight loss)

• Yams

• 1 Paleo-approved meal replacement smoothie

• Jöne Gourmet Paleo Ice Cream!

NO: What NOT to Eat • Grains/gluten, bread, pasta (wheat, rice, corn, bulgur, oats,

barley, rye…)

• Refined sugars (granulated sugar, powdered sugar…)

• Processed, boxed, frozen foods

• Fast food

• Legumes (beans, lentils, soy beans, peanuts…)

• High-glycemic fruits (Citrus, banana, tropical fruits)

• Processed dairy products, frozen yogurt, ice cream

• Refined or Processed oils (Vegetable, soybean, corn, canola, hydrogenated oils, margarine, any oil labeled as refined, hydrogenated, partially-hydrogenated)

• Liquor

Partial Paleo: Sometimes & Saturday night foods! • Brown rice, corn, and soy

• Beans, hummus, sweet potatoes

• Raw, grass-fed, organic, full fat dairy products (milk, cream, yogurt, cheeses)

Meal Plan Example: Breakfast: Breakfast should be larger if you exercise in the morning, and smaller if you choose to exercise later in the day.

• 1-2 hardboiled eggs with 1 cup strawberries

• Bacon and sautéed greens

• Protein smoothies & green juices with no added sugars

• Prosciutto with melon

• Canned Sardines & 1/2 apple

• Sausage & vegetables

• Leftover soups, stews, and stir-fry

Lunch

• Big salad with protein

• Soup with raw vegetables and hummus

• Protein and vegetable stir fry with plenty of greens

• Baked Salmon with butter/garlic, Sautéed Vegetables

• Lemongrass Chicken

• Shredded Beef Lettuce Cups

• Tomato & Butternut Squash Bisque

Dinner

• Big salad with protein

• Herbed Lamb Chops with Bacon & Brussels Sprouts

• Spiced Sweet Potato Pie & Meat Pie

• Beef Bourguignon

• Asparagus, Fennel, & Yam soup

• Roasted Tomato & Bacon soup

• Pan-roasted shrimp and/or scallops, vegetable medley, with cauliflower purée

• Beef curry with cauliflower, butternut squash

• Jerk chicken

• Spiced Lamb Shoulder with Sautéed Garlic Spinach

Snacks

• Drink your snack! Bone broth, green juices, protein smoothies

• Raw nuts

• Low glycemic fruits (apples, berries, pears, etc.) with raw nut butters

• Kale/veggie chips, nori, salads

• Raw or blanched vegetables with or without hummus

• Canned wild sardines

• Bacon and/or Prosciutto wrapped pear or cantaloupe

• Leftovers!

Tips:

• Communicate with your body. If you are hungry, eat. If not, donʼt! Our bodies thrive on high quality, nutrient-dense foods in small amounts.

• For some people, there will be a period of “sugar withdrawal” when first starting out on Paleo. This is why you have cravings, and these cravings will fade over time. If you have more questions on this, contact Chef Joan: joan@chefjoanpan.com

• Bring healthy food with you at all times. Great foods include canned wild fish, carrots, almonds, apples, and bacon.

• Shop for food at least 2 times per week. Farmerʼs markets are excellent sources for quality foods and lower prices. http://www.cafarmersmarkets.com

• Cook in bulk to save time. Most Paleo meals make for amazing leftovers and freezer foods.

• Intermittent fasting can be healthy, depending on your body chemistry. We recommend trying 1 Sunday a month to start.

Resources:

• Chef Joan Pan - instruction on Paleo cooking, meal plans, cleansing, recipes, figuring out food intolerances, & focus on your specific dietary needs www.chefjoanpan.com

• Jöne Gourmet Ice Cream – Paleo approved ice cream http://www.joneicecream.com

• VBodies Fitness - Matthewʼs site for Paleo meal plans, Pilates, and cutting-edge training www.VBodiesfitness.com

• Authority Nutrition – Evidence-based approach to nutrition www.authoritynutrition.com

• Chris Kresser – Health for the 21st Century www.chriskresser.com

• Markʼs Daily Apple – Paleo/Primal lifestyle www.marksdailyapple.com

• Dr. Loren Cordain – Founder of the Paleo Movement www.thepaleodiet.com/dr-loren-cordain