Friday, April 12, 2013

The Paleo Diet Meal Plan

The paleo diet is a diet program that is grounded on the belief that the diet of man has something to do with evolution. Before the introduction of agriculture a thousand years ago, man’s ancestors were not dining on whole grains. When the Industrial Revolution came about and people got richer and busier because of jobs, many settled for processed or artificial food.
The brain behind the diet, Loren Cordain, wanted to introduce a diet that resembles that of the people during the Paleolithic Period. Thus, the diet is a low-carbohydrate diet, but does not put any restrictions on when it comes to fruits and vegetables.
Here is a sample menu plan to understand how the diet works:

 

Breakfast: Omelet with Spinach and Mushroom

There are many different kinds of omelets, but this one gets rid of anything fatty or high in cholesterol. Hence, only the egg white is used. For stuffing, there are only two ingredients recommended: mushroom and spinach.
Alternative: Try Otie’s apple breakfast. Grab one large apple of any type. Cut it in very small pieces. Combine with a grated medium-sized carrot and raisins. Sprinkle with cinnamon. The recipe is a good way to perk the morning up.

 

Morning Snacks: Banana Pear Ambrosia

Take a bite on the certified food for the gods. There are many different kinds of ambrosia, but in the Paleolithic diet, the one recommended is a combination of banana, pear, and avocado. Add some lemon or pineapple juice. Mix them all together in a blender until they transform into a very smooth sherbet.
Alternative: If there is no time for a nice-and-slow snack, just choose the fruits in season and mix them all together in one bowl. Make sure there is no mayonnaise or cream added.

 

Lunch: Stir Fried Beef with Veggies

Stir-fry 12-ounces of sirloin steak (beef with the least amount of fat) in canola oil.  Even if beef contains fat, one does not introduce more cholesterol in the body, and  stir frying does not make use of too much cooking oil.
To achieve exquisite taste and add more texture, use a clove of pressed garlic, burgundy wine, yellow onion, red pepper, celery stalks, mushrooms, carrots, and lemon juice. Serve in chinaware for a complete Oriental feel.
Alternative: Increase omega-3 fatty acid intake by having grilled salmon for lunch.

 

Afternoon Snacks: Colorado Spinach Salad

There is a good reason why Popeye loves spinach so much. It is packed with plenty of mega nutrients. Rather than eating plain spinach, spice the dish up by making a salad out of it. Drizzle the salad with a special dressing composed of lemon juice, honey, ground pepper, tarragon, and olive and flax seed oil.
Alternative: There is no spinach? Opt for a mixture of raw carrots and celery. Chop them in smaller pieces and eat.

 

Dinner: Grilled Chicken and Steamed Broccoli

The grilled chicken is an excellent dish for a little barbecue party in the backyard. Choose those with no bones and skin to make sure there is no consumption of bad fats. Pair the grilled chicken with steamed broccoli.
Alternative: If you’re conscious about eating meat, stick with a seafood dish such as the famed Chez Lorraine’s baked salmon.


 AND DON'T FORGET Sebastien Noel's Paleo Recipe Book HERE and OUR FULL REVIEW of all the great Paleo Diet recipes in it.

What Is The Paleo Diet?

What Is The Paleo Diet?

The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.

 

Building A Healthy Paleo Diet

 

Lean proteins

Lean proteins support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals.

 

Fruits and Vegetables

Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.

 

Healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat

Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline.
Saturated fat has been demonized by our health authorities and media. What is the basis for this position on Saturated fat? Are current recommendations for VERY low saturated fat intake justified? How much saturated fat (and what types), if any should one eat? Without a historical and scientific perspective these questions can be nearly impossible to answer. In this paper Prof. Cordain looks at the amounts and types of saturated fats found in the ancestral diet:Saturated fat consumption in ancestral human diets: implications for contemporary intakes.
One of the greatest deviations away from our ancestral diet is the amounts and types of fat found in modern grain feed animals vs. the amounts and types of fats found in grass fed or wild meat, fowl and fish. What we observe is wild meat is remarkably lean, and has relatively low amounts of saturated fats, while supplying significant amounts of beneficial omega-3 fats such as EPA and DHA. In this paper Prof. Cordain and his team analyze the complete fatty acid profile from several species of wild deer and elk. The take home message is that free range meat is far healthier than conventional meat: Fatty acid analysis of wild ruminant tissues: Evolutionary implications for reducing diet-related chronic disease.
Paleo Diet

 

Health Benefits

For most people the fact the Paleo diet delivers the best results is enough. Improved blood lipids, weight loss and reduced pain from autoimmunity is proof enough.  Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.
With a very simple shift we not only remove the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants. Here is a great paper from Professor Loren Cordain exploring how to build a modern Paleo diet: The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. This paper also offers significant insight as to the amounts and ratios of protein, carbohydrate and fat in the ancestral diet.

Come on! Our Ancestors lived short, brutal lives! This is all bunk, right?

The Paleo concept is new for most people and this newness can spark many questions. We like people to not only read about and educate themselves on this topic but also to “get in and do it.” Experience is perhaps the best teacher and often cuts through any confusion surrounding this way of eating. Now, all that considered, there are still some common counter arguments to the Paleo diet that happen with sufficient frequency that a whole paper was written on it. Enjoy:Evolutionary Health Promotion. A consideration of common counter-arguments.

Does it work for diabetes?

A great question to ask is “Does the Paleo diet work”? Here we have a head to head comparison between the Paleo diet and Mediterranean diet in insulin resistant Type 2 Diabetics. The results? The Paleo diet group REVERSED the signs and symptoms of insulin resistant, Type 2 diabetes. The Mediterranean diet showed little if any improvements. It is worth noting that the Mediterranean diet is generally held up by our government as “the diet to emulate” despite better alternatives. You can find an abstract and the complete paper here.

Cardio Vascular Disease

According to the CDC, cardiovascular disease is the number one cause of death in the United States. Interestingly however, our Paleolithic ancestors and contemporarily studied hunter-gatherers showed virtually no heart attack or stroke while eating ancestral diets. The references below will explore these facts to better help you understand the heart-healthy benefits of a Paleo diet.

Autoimmunity

Autoimmunity is a process in which our bodies own immune system attacks “us.” Normally the immune system protects us from bacterial, viral, and parasitic infections. The immune system identifies a foreign invader, attacks it, and ideally clears the infection. A good analogy for autoimmunity is the case of tissue rejection after organ donation. If someone requires a new heart, lung kidney or liver due to disease or injury, a donor organ may be an option. The first step in this process is trying to find a tissue “match”. All of us have molecules in our tissues that our immune system uses to recognize self from non-self. If a donated organ is not close enough to the recipient in tissue type the immune system will attack and destroy the organ. In autoimmunity, a similar process occurs in that an individuals own tissue is confused as something foreign and the immune system attacks this “mislabeled” tissue. Common forms of autoimmunity include Multiple Sclerosis, Rheumatoid Arthritis, Lupus, and Vitiligo to name only a tiny fraction of autoimmune diseases. Elements of autoimmunity are likely at play in conditions as seemingly unrelated as Schizophrenia, infertility, and various forms of cancer.
Interestingly, all of these seemingly unrelated diseases share a common cause: damage to the intestinal lining which allows large, undigested food particles to make their way into the body. This is called “leaky gut and the autoimmune response”. Here is a 7-part video series by Prof. Loren Cordain describing the etiology of Multiple Sclerosis. And please watch this TED talk by Dr. Terry Wahls, MD as she describes how she reversed her Multiple Sclerosis with a paleo diet. If you have an autoimmune disease you might consider trying the autoimmune protocol of the paleo diet. If you do, please tell us about your experience.

 DON'T FORGET Sebastien Noel's Paleo Recipe Book HERE and OUR FULL REVIEW of all the great paleo recipes in it.

Tuesday, April 9, 2013

Paleo Recipes: A Cateogorized List Of Paleo Recipes For Any Situation



Below we have put together a great index of paleo recipes.  All categorized for different paleo meal events and occasions.  Scroll down to browse our list of paleo recipes and find some great ideas!
 
Also, if you're looking for some truly excellent paleo recipes, please don't forget to have a look at Sebastien Noel's Paleo Recipe Book HERE.  It's full of some of the best paleo recipes around, and most of them are not online.  Trust me when I tell you this is worth a look if you like paleo recipes (there are so many we had never even heard of before!).  Sebastien really offers some great, unique, and little known recipes and advice for a paleo based diet.  Here is the link to see OUR FULL REVIEW of his paleo recipes and book.
 

  
The Paleo Recipes List:

  
AND DON'T FORGET Sebastien Noel's Paleo Recipe Book HERE and OUR FULL REVIEW of all the great paleo recipes in it.

Top 5 Healthy Paleo Diet Recipes

Below you will find the HealthyLifestyleReviews Top 5 Healthy Paleo Diet Recipes. The Paleo diet is the diet of our ancestors. The Paleolithic era occurred during the period spanning from 10,000 to 2.5 million years ago. During that time we were hunter-gatherers. Then things changed with the advent of the agricultural revolution.

Around 10,000 years ago grains were introduced into our diet. This has been a radical dietary shift for mankind. For 99% of our existence man has lived on a grain free diet. Therefore, grains are a “new food.” I believe that certain people such as myself are ill adapted to digest grains and that the consumption of grains can cause chronic “untreatable” health conditions.

Why? Grains contain certain anti-nutrients which prevent their absorption in the gut. The anti-nutrients in grains serve as an evolutionary strategy to protect the integrity of the grain so that it can survive. This same protection creates harm in the body of people such as myself. I have been grain free since 2001 and believe it has helped my health immeasurably.

Therefore I have composed this page with my Top 5 Healthy Paleo Diet recipes. You can also check out Sebastien Noel's excellent Paleo Recipe Book HERE (I suggest having a look at our full review on this blog first). As a lifelong athlete I have personally found that Paleo diet recipes provide superior nutrition for athletic performance.  So, without further delay...

Here are the Top 10 Healthy Paleo Diet Recipes: 

1. Stuffed Grape Leaves (Dolmas)


This yummy recipe comes from Mellissa Joulwan, paleo cookbook author and blogger.

Ingredients
1 8-oz. jar grape leaves (I used Mezzeta)
½ head raw cauliflower
2 tablespoons pine nuts (optional)
2 tablespoons raisins or currants (optional)
1 pound ground lamb (I like Lava Lake Lamb, which is 100 percent grass-fed)
½ medium raw onion
1 tablespoon dried mint
½ cup fresh parsley leaves
2 garlic cloves
1 teaspoon salt
½ teaspoon ground black pepper
2 fresh lemons
1 egg   

Directions:  Visit theclothesmakethegirl.com to watch Mellissa's step-by-step video tutorial.


2. Chocolate Sunflower Butter Cups



This recipe is from professional snowboarder and fitness and health enthusiast, Iris Lazz. She's a member of the O'Neill Snow Team and loves to share recipes on her blog.

Ingredients
½-¾ cup raw honey to taste
1 cup sunflower seed butter
2 teaspoons vanilla
1 tablespoon organic butter or ghee (if you use ghee, add a pinch of salt)
11 ounces of dark chocolate (I used 10 ounces of 65 percent and added about 1 ounce of 100 percent cocoa)

Directions:   Double boil the chocolate with the butter. Take spoonfuls of chocolate and put into silicone muffin cups. While the chocolate is still warm and mobile, hold up and tilt each cup while rotating a full 360 degrees, to lightly coat the sides about halfway up. Place in freezer to set.

Mix honey, sunflower seed butter, and vanilla until well-blended. Roll into balls and flatten to make little disks. Place disks into cups, cover with chocolate, and put in the freezer again to set.

Once set, about 10-15 minutes, pop out of the silicone, place candies into cute paper cups and enjoy!


3. Mosaic Artichoke Salad



Here is delicious and easy salad recipe for paleo enthusiasts.

Ingredients
  2 14-ounce cans of artichoke hearts (in water)
¼ cup pitted Kalamata olives
⅓ of a red, yellow, or orange bell pepper
⅓ of a green bell pepper
¼ of a red onion
2 tablespoons of Italian parsley, chopped
1-2 cloves garlic, finely minced
3 tablespoons white wine vinegar
2 tablespoons olive oil

Directions:  Drain artichoke hearts and quarter. Cut olives in half, julienne bell peppers, and thinly slice onions into half moons. Add ingredients to a medium-sized bowl and top with coarsely chopped parsley and drained garbanzo beans. Mix well. Add vinegar, oil, and pepper, and toss. Store in refrigerator.


4.  Spaghetti Squash Pasta and Garlicky Beef Bolognese

  This spaghetti recipe from women's lifestyle blogger Dannielle of Strangekitty is perfect for a Paleo and gluten-free diet.

Ingredients
2 pounds of ground beef
½ large spaghetti squash, de-seeded (scrape it out with a spoon)
1 small can tomato paste
Handful of fresh basil
1-2 heads of garlic
1 chopped white/yellow onion
Salt/pepper
Mozzarella cheese (optional)

Directions:  Preheat your oven to about 350 degrees. Place the squash half face down on a greased roasting pan. Stick it in the oven for about 30-45 minutes until fork tender. (You want to be able to shred it with a fork. Don't let it get mushy!)

While that's baking, brown your beef and onions. Crush all the garlic cloves and throw it in with the beef. Add tomato paste and the basil, salt, and pepper. Let it all simmer for about 20 minutes.

Shred the squash. (Let it cool down a bit. Blazingly hot squash leaves can leave burn scars!) Place a pile on each plate, serve with meat sauce over the top, and garnish with cheese and basil.


5.  Pumpkin Bread


I love FitViews for their awesome recipes! Here's one that's perfect for fall.

Ingredients
1 cup blanched almond meal
¼ cup coconut flour
2 teaspoons cinnamon
½ teaspoon ground cloves
½ teaspoon nutmeg
1 teaspoon baking soda
½ teaspoon baking powder
4 eggs
¼ cup maple syrup
1 cup pumpkin puree
1 tablespoon melted ghee (or coconut oil)
1 teaspoon vanilla

Directions:  Combine dry ingredients. Beat eggs and add in. Add remaining wet ingredients. Grease a 9-inch loaf pan with coconut oil (or you can use cooking spray). Bake at 375 degrees for about 40 minutes.


There you have it paelo dieters!  Thanks for coming by and checking out our Top 5 Paleo Diet Recipes.  


And don't forget to check out Sebastien Noel's Paleo Recipe Book HERE.  It's full of some of the best paleo diet recipes around, and most of them are not online, so this is worth a look (just for something different!).  Here is the link to see OUR FULL REVIEW and find out more.

 

Paleo Recipe Book Review

Is Sebastien Noel's Paleo Recipe Book a SCAM or should you BUY IT? 

Many people are now becoming more weight conscious and just want to strive for a better eating lifestyle. Sebastien Noel, the author of Paleo Recipe Book, faced some health problems which gave him an eye opening revelation to make a change in his eating habits which led to the publishing of this recipe book. Some may look at recipe books and feel that while they can learn how to cook healthy food, they are depriving themselves of their favorite food. The word diet is equal to starvation for some. The Paleo Recipe Book is an eye opener then for those who believe in this misconception. Eating healthy food because you want to have a lifestyle that watches your diet doesn’t mean that you need to miss out on your favorite food! Yes, you may find it weird that this book discourages the use of wheat, diary, and other food which we have heard is a MUST to eat when dieting. The Paleolithic Diet will amaze you because you can definitely enjoy eating anything you want as long as its part of the ingredients in this diet.

Back In the Day
Paleo… isn’t that some sort of prehistoric suffix? Images of dinosaurs and cavemen thumping on their chest come across our mind. Why would anyone want to name a recipe book that way? The Paleo Recipe Book title just caught your attention, didn’t it? This book takes a different twist and is unique because it takes us back to the eating lifestyle that our ancestors must have had. Back in the day, they ate natural food. We know for a fact that in the past people were healthier because of a clean environment and because of the food that they ate. The Paleolithic Diet is the complete opposite of the processed and fast food that we have become so accustomed to. The Paleolithic Diet has been known to help people get into better shape with weight loss and has taught many others that refraining from processed food is healthier and tastes better.

The Paleolithic Diet is also called “caveman diet”. Picture a caveman in your head. Some of us might remember cartoon characters like the Flinstones or other movies. I’m sure that most of us get a picture of a caveman eating ravenously over his meal. That is what we can also do. We can sit down during meal times enjoying a scrumptious finger licking good meal. Our ancestors did not use processed food like sugar and much of what they ate consisted of meat, nuts, fruits, and more. We can only imagine what food during those times must have tasted like. You might also be asking yourself how we can eat like cavemen when it is more convenient and easier to shop for great tasting food already. This is gives us all the more reason why we need a Paleo Recipe Book in our kitchen. Thanks to Sebastien Noel we can eat like cavemen and acquire a healthy eating lifestyle.

What’s In It
The Paleo Recipe Book is fully loaded. It has 395 pages which contain more than 370 recipes which are very nutritious and which is easy to prepare and has a great taste. Some recipe books just have written recipes and pictures, but this is a unique book in that a Paleolithic Diet plan is laid out. Those who buy this book of Sebastien Noel will be surprised that their investment is loaded with great treats! Besides having over 370 recipes that are categorized in 18 segments, the book also comes with:

 
  • An 8 week diet plan with pictures so that even those of us who don’t normally cook gets an idea of what it should look like. By following the recipe we already know that the end result will be great flavor and taste. This diet plan is known in its effectiveness in reducing helping people reduce their weight. This is a time saving strategy because there is no need to sit down to plan your meals; simply follow the weekly diet plan.
  • An herb and spice guide. As mentioned above, processed foods were nonexistent during the Caveman Era. You will also learn not just how to use it to flavor your food, but you will be able to look into the medicinal value of some of the herbs and spices. Explanations on other nutritious information that can be extracted from it is also available in these pages. Thus, you should start filling up your lazy Susan with herbs and spices.
  • Guides and charts on cooking as well as reference sheets. Anyone can cook! This makes it all too easy!
  • Tips on how to cook steak, choose the right food, and more. 

Book Hunting
The book by Sebastien Noel can only be found online which also advocates being eco-friendly; they are not available in bookstores. For a limited time offer, the book is available at only $27. Just think of it. You get recipes, charts, tips, pictures and more which can be totaled to about $70, but with the limited time offer, its only about a third of the price! Give way for this special diet which customers are saying is a worthwhile investment. This also makes an interesting gift for friends who just love cooking. They’ll learn new recipes and be given a chance to also eat like a caveman for better health. The recipes here can be enjoyed not only by those who wish to lose weight. The meals here are so good that the whole family will enjoy it and reap the benefits of good health.

Expected Results
The foods chosen for the diet are full of nutrition which may help in increasing energy and improve better mental alertness. In addition, many who have tried it testified that it has helped them lose weight and keep it off. The best thing about it is that they were able to adjust to a new and better lifestyle through this book. Sebastien Noel had this in mind when he had this book published.



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