Transitioning To The Paleo Diet

Transitioning To The Paleo Diet

Image/Table Courtesy of zsoolt/Robb Wolf

Transitioning to a new diet is never easy and this can also be said of the recently popularized Paleo Diet. Also known as the “caveman” diet, the program is named for the eating practices of the paleolithic humans that lived more than 10,000 years ago. The premise of the Paleo diet is that the dietary needs of the humans from the Paleolithic era have carried over to modern times due to the species not changing significantly genetically, thus not having dramatically different dietary needs. By cooking and consuming easy Paleo meals and using the best Paleo recipes you can take advantage of this simple fact.

What to Expect During The Paleo Diet Transition

Before jumping straight into a new diet you have to familiarize yourself with what to expect by reviewing Paleo food lists available like the one here. Once you’re comfortable with what to and what not to eat, then you’ll be able to plan what easy Paleo meals you’ll be eating to avoid falling off the wagon. Additionally, gaining access to Paleo meal plans or purchase a Paleo cookbook to assist with identifying what meals to eat until you get comfortable with eating paleo.

The Paleo Diet is an interesting diet that consists of several main factors. First, you’ll be eating more meat; roughly 19-35% of your diet will consist of meat protein. This is due to the fact that primitive humans ate more meat due to their hunting habits. It is recommended that this facet of the diet consist of lean meats that are grass-fed. Eating Paleo will also allow you to naturally avoid unhealthy trans fats by eliminating processed foods from your diet and using the best Paleo recipes to prepare your easy paleo meals.

In addition to increasing your protein intake via meat & eggs; you’ll also be eating fewer simple carbohydrates and higher doses of fiber. Keep in mind that the carbs in your easy paleo meals won’t come from dairy products and that the fiber will not come from grains. Instead by incorporating more whole fruit, vegetables into your easy paleo meals and decreasing the starchy items will fulfill your carbohydrate and fiber needs.

Speaking of what you won’t be eating, you’ll also be avoiding processed oils, refined sugar, salt, alcohol, coffee, and legumes such as beans and peas. This is because our ancestors were incapable of producing most of these forms of food. As such, choosing and adhering to the best paleo recipes is critical, as doing so will naturally replace the items that are not Paleo approved.

Using the Best Paleo Recipes to Create Meals

Paleohacks Cookbook

When you begin to transition to consistently eating easy paleo meals you’ll probably notice a few changes with your body. Changing your diet is never a completely smooth process that’s easy on you, but in this case it shouldn’t be a drastic problem either. One early symptom that you may experience as a result of the transition is the “low-carb flu.” This is a condition in which you may feel tired or that you have “brain fog.” This is because your body is primarily used to burning carbs for energy and it will take time to adapt to burning fats instead.

Another factor that can contribute to discomfort early on in the Paleo Diet is the fact that many people are afraid of eating too many fats. Without the fats to replace the carbs people increase their lack of energy and feel worse. The solution to this problem; and a way to fight the “low-carb flu” is to assure that you’re eating enough healthy fats such as monsaturated, polysaturated, and omega-3 fats, which you’ll find as you increase use of healthy fats in your easy paleo meals. Using and adhering to the best paleo recipes will help naturally increase the healthy fats in your diet via the ingredients outlined in your chosen paleo recipes.

The Detox Phase

Image Courtesy of Daniel McKay

 

Another early stage in the transition to Paleo Diet is the detox phase. This is the phase in which you begin to lose fat, which creates the paleo weight loss effect. In doing so, the body purges many toxins from your body.

The issue here is that when this purge happens toxins are released into your bloodstream for a short period of time. While this isn’t a major health risk it can lead to feelings of discomfort and irritability among those just getting into the Paleo Diet.

During this period your liver will be under a lot of stress because it will be processing and removing many of these toxins. While drinking alcohol isn’t a part of the Paleo Diet it must be stressed that you want to take extra care not to over burden your liver during this phase. Make sure you’re drinking plenty of water to help it along and if you need to take supplements like ox bile enzymes to make the fats more digestible, feel free to do so.

Understanding Your Cravings

Photo Courtesy of Dollen

As you get used to the Paleo Diet routine you may begin to feel cravings for certain foods, particularly sweets since you’re not eating them anymore. Instead of turning to alternatives like sugarless gum or diet soda, you should go for more healthy options such as herbal tea. The reason for this is that you want to train your body to give up its dependency on sweets so you don’t want to keep it hooked with items that contain artificial sweeteners.

Another thing to consider is the fact that during this period you may have cravings for items that contain specific nutrients. For example, a craving for chocolate may not simply be a craving for sweets; it could be a craving for magnesium which is found in chocolate. To deal with this issue, make sure you are taking a good multi-vitamin so that all of your body’s vitamin and nutrient needs are covered and using the best paleo recipes to prepare your meals.

Overcoming Setbacks

The biggest challenge when it comes to cooking easy Paleo meals with the best Paleo recipes is how to deal with your setbacks. As a human you will make mistakes and slip up from time to time. The key is to remember that one mistake does not mean you failed the diet. Live in the moment and take each day at a time. Always do your best to stick to the diet and let your mistakes motivate you to do better.

 

Eating Paleo: What Are My Staples?

Transitioning to the Paleo diet will require the development of a Paleo pantry. Adding specific vegetables to your paleo food and shopping list to serve as the foundation of your meals will move you one step closer to successful paleo practitioner.

In a traditional American diet, rice, beans and pasta can be the basis of any meal. Replacing those items with vegetables may take some getting used to, but it’s well worth the effort. Creating a delicious vegetable stir-fry with cauliflower rice or a savory shrimp pasta using spaghetti squash opens a whole new world of flavors that we often can’t conceive of with our traditional diets. However, what I learned while transitioning to paleo is that you don’t have to sacrifice taste for health.

The vegetables you’ll need are spaghetti squash, zucchini, cauliflower and sweet potatoes. How to use these vegetables to create your Paleo approved substitutes for grains, legumes and starchy tubers are included in the slide show below.

Using vegetables to serve as your staple foods will increase and improve your nutritional intake into your body. Eliminating processed foods, grains and legumes from your diet, while difficult, may not only help you fight disease, but also improve other areas of your life. Food can have impacts on not only our weight, but also our moods.

Starting your paleo transition with these versatile items to build your meals upon is ideal. It allows you to learn to build paleo meals from the ground up and decrease your risk of falling into the rut of repetition.

The recipes in the slide show above have done nothing but enhance my diet. I would encourage anyone, whether they’re a paleo eater or not, to give these staple alternatives a try to expand your palate, improve your nutritional intake, and reduce your reliance on grains and legumes.

As always, get creative in the kitchen and experiment with the listed recipes to create dishes that you never imagined possible.

Easy Paleo Desserts for Valentine’s Day

Easy Paleo Desserts for Valentine’s Day

Valentine’s Day is upon us and what’s a dutiful Paleo eater supposed to prepare for your sweetheart? I’ve pulled together 5 easy Paleo desserts for your consideration.  My list is a mix of chocolate and non-chocolate sweet treats. As I criss-crossed the web, I came across so many good, Paleo-approved dessert ideas that I wasn’t sure how to narrow it down.

I ended up selecting items that were easy with a smooth texture. I guess that’s how I’m feeling right now. This year we’re planning a low-key Valentine’s Day, after 10 years together and 1 child, we deserve a quiet night without running around.

Sadly, we don’t get many nights alone, so we’ll take advantage of this opportunity. When I first compiled my list, I thought that I would make the ice cream, but now I’m leaning toward the cheescake. Without further ado, here’s my list:

On this list you will find a couple of mousse recipes, a raw cheesecake, an ice cream recipe and a brownie recipe. I also identified 5 additional sweet treat possibilities for Valentine’s Day that you can visit here The expanded list contains a nice recipe for a paleo pound cake and a panna cotta that I can’t wait to try.

Once you choose your dessert, you may want to add a tasty dairy-free whipped cream. Because everything is better with whipped cream, right?

Here’s a quick and easy recipe for a delicious coconut milk whipped cream:

Ingredients:

• 1 can of full fat Coconut Milk (I prefer to use the Native Forest brand, whenever can. There are less chemicals in the packaging)
• 1 teaspoon Honey

Instructions:

1. Place the can of coconut milk, or 2 cups fresh, in the refrigerator overnight.
2. Remove the coconut milk from the refrigerator.
3. Open the can from the bottom and scoop off the cream and place in chilled bowl. (Note: You can use the remaining coconut water for smoothies or other uses).
4. Use your mixer to beat the cream on high until peaks form, about 2-3 minutes.
5. Add a teaspoon of raw honey and continue to blend. Once the honey is blended in taste the cream and add more, if necessary, to suit your palate.
6. Top your item with your whipped cream, server and enjoy. (Note: If you are not ready to use the cream right away, store in the refrigerator.

Source Recipe

I have used this recipe to make a lovely Paleo dessert of strawberries and cream, which was fresh-cut strawberries topped with coconut-milk whipped cream. It may be the easiest of all of the Paleo desserts that I am considering for Valentine’s Day,

I also ran across a red velvet cake that the author called Paleo. I was surprised to see something like that classified as Paleo. I read the recipe and I have to be honest and say that in my opinion the use of buttermilk, made it not-Paleo. However, I realize that there are different levels of adherence to eating Paleo. As such, I thought I’d share the recipe with you and you can decide for yourself whether you will try it or not, because it looks absolutely delicious. Click on the picture below to get to the recipe.

Photo Courtesy of Paleo Fondue

You can also check it out here.

Garlic Mashed Cauliflower

Cauliflower has such a distinctive flavor, which is not a problem for me because I like cauliflower. Although I like cauliflower, I can’t say that they’ve been a big hit as a facsimile for mashed white potatoes with my non-Paleo family members and friends. When you’re expecting the creamy goodness of a white potato – the taste of cauliflower can be a disappointment.

Since I’ve gone Paleo there are occasions when I would like to have traditional mashed potatoes. I don’t generally indulge this particular craving very often, as I usually stick with mashed sweet potatoes to satisfy my desire for carbs. My primary use for cauliflower, in my Paleo life, is as a substitute for rice. However, I have used a recipe similar to the one contained in the post below to create some very tasty ‘mashed potatoes.’ When I saw this post I thought I’d share it with you. Try them and let me know what you come up with to inch this closer to the starchy heaven of mashed potatoes.

Craving Organic

One of my biggest disappointments after transitioning over to the Paleo World was how little mashed cauliflower actually tasted like mashed potatoes. I feel like I was way over promised on that one. I tried so many different tricks to try to create the fluffy starchy delightfulness you can only find in mashed potatoes. This recipe is my consolation prize but rest assured, in no way is it not tasty or delicious. This is definitely a rich, comfort type of food much like mashed potatoes and I will be the first to tell you- this is NOT meant to compete . It is it’s own delightful side. Enjoy! And if you have any mashed “potato” cauliflower recipes you have had great success with please share in the comments. I doubt I will ever give up trying!

Ingredients:

1 head of cauliflower (broken up)
2 parsnips (peeled and cut into 1 inch long pieces)
1/2…

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Paleo Super Bowl Appetizers

Paleo Super Bowl Appetizers

Super bowl 49 (I wish I could remember the roman numerals, lol) is upon us. This year the great game is being held in Phoenix, AZ. Like most of us, I will not be traveling to the Super Bowl this year. Instead, I will be having a small super bowl party at home.

My plan is to have approximately ten friends over for a fun-filled night of football, commercials and snacks. This year’s party will be a little different from my previous Super Bowl party efforts in that I’m eating all Paleo all the time. As a result, I’ll be preparing a slate of Paleo appetizers for this year’s festivities. I’ve been looking around for some easy paleo recipes to prepare for the gathering.

Using a list of suggested Paleo Super Bowl appetizers from my friend and fellow Paleo bloggers over at www.myeasypaleomeals.com and this party planning article, here’s the list of Paleo appetizers that I’m going to use for my party:

1. I love the sweetness of honey barbecue. So I’m going to make these Honey Garlic wings and spritz them with a touch of fresh lime juice to get a sweet and tangy flavor.

2. I’ll be pulling together some turkey meatballs and chicken & zucchini poppers.

3. I’m also considering a Paleo pizza. What’s Sunday night football without pizza. I found this article with a couple of pizza recipes.

4. I’ll be cutting up some fresh fruit and vegetables as an easy cold snacker.

5. Lastly, I’m going to put a couple dips out. I’ll be using a wonderful guacamole without the tomatoes and a nice cantaloupe salsa. I’ll search around for some chips to add to my fruit and fresh cut veggies to use as dippers.

Let me know what you think of my list. I feel like it’s a little all over the place. Once I decided on guac and salsa as the dips, I’m thinking that I should do some sort of honey lime or lemon-pepper wings.

What Is Eating Paleo? [Infographic]

The Easy Paleo Meals Team created this infographic to easily and simply capture the foods to eat and the foods to avoid on the Paleo diet. The items to eat and stay away from are slightly different based on the dieter. All Paleo eaters have to determine how to fall within the guidelines of the Paleo Diet as detailed by Dr. Loren Cordain, who developed the Paleo diet.

For most Paleo eaters, there are some items that fall into the gray area of the Paleo food list. For instance, technically butter is considered dairy, which is banned by the Paleo food list. However, many Paleo dieters still use butter. There’s also the question of alcohol. Some people okay it as part of the Paleo food list, while others believe it’s not Paleo at all. Because there are many gray items, anyone on the Paleo diet or considering it should investigate and make decisions on those gray area items for themselves.  Dr Cordain did allow for some gray area items or the occasional treat non-Paleo treat by establishing the 85/15 rule. Simply put, the 85/15 rule, says that you should eat Paleo approved items 85% of the time and non-Paleo treat or gray area items should only account for 15% of your meals.

Our team pulled together a general Paleo Diet infographic, which we think highlights some of the gray areas items for you to consider. Additionally the infographic also outlines those items that Paleo approved and those that should be avoided altogether.

You can download the infographic here and we also created a text version of our infographic, which you can find here

Paleo Diet Food List Infographic

Why Go Paleo?

Why Go Paleo?: Easy Paleo Meals Answers the Most Common Questions about the Paleo Diet

     So Easy a Caveman Can Do It….

The Paleo Diet has been a trendy diet for the last few years. There are some experts, celebrities and regular folks who swear by the principals of the Paleo lifestyle. For instance, did you see the influx of articles about Lebron James when he adopted the Paleo way such as this one and the one over here? There are also many articles and rumors dotting the web about Jessica Biel, Jack Osbourne, Grant Hill and other celebrities adopting easy Paleo meals as their way of eating. In addition to the many Paleo supporters out in the world, there are also many people out there who have written it off as a fad and voiced their concerns or criticisms.

Despite those facts, many people including the Easy Paleo Meals team, are passionate about the Paleo way. As just one example of the amount of people investigating the Paleo diet and trying to find simple Paleo meals to eat, the editors over at Live Strong are saying that in excess of one thousand Paleo diet recipes have been submitted to them via their MyPlate app as people attempt to determine the nutritional information (e.g. calories, fat, protein and carbohydrates) of their chosen Paleo meals.

Many websites and reputable news organizations have written many articles regarding the popularity of the Paleo diet and its benefits. Although many have attempted to cover the topic, there are many misconceptions and questions remaining with regard to the Paleo diet and the foods that are incorporated and eliminated from the lives of followers.

The Easy Paleo Meals team has written this overview in an attempt to answer the most common questions that we get asked as we move through the Paleo and non-Paleo worlds:

What Is the Premise of the Paleo Diet?

Science tells us that human anatomy, genetics and basic nutritional requirements have not changed significantly in the past 10,000 years. This is significant because the introduction of agriculture and engineered foods began approximately 10,000 years ago. If we accept this as fact, the Paleo diet reasons that if we eat and exercise in ways similar to the Paleo ancestors or cavemen as they’re affectionately known, we should be able to maintain a life that lacks disease while also managing/controlling our weight.

Should I Get In Touch with My Inner Caveman?

Many people want to jump on the Paleo bandwagon because it’s trendy. That may be as good a reason as any other, but the general consensus of the Easy Paleo Meals team is that most of us came over to the Paleo way as a method of preventing disease or losing/controlling weight. If you poll our little group, you will find that many of us have certain ailments that run in our families, such as obesity, heart problems and various forms of cancer. As a result, we were looking for a way to avoid those afflictions.

Each of us placed our confidence in the Paleo diet to help avoid the diseased fate that befell many of our relatives. This is because many of the foods that are avoided as part of Paleo meals have inflammatory qualities (e.g. processed foods (which can be high in refined sugar), dairy, legumes and cereal grains). As Paleo diet converts, we all have a multitude of positive experiences and stories to share regarding our respective journeys.

Feel Free to reach out to us to share your story, ask questions or just leave a comment in the comments section below.

What Are the Benefits of the Paleo Diet?

There have been a few limited scientific studies conducted on the Paleo Diet. There are also many books that you can review to do your own research and formulate your own opinions. Most of the benefits touted on the Paleo diet come from the elimination of processed carbohydrates and refined sugars. Here’s a list of the top 5 generally agreed upon benefits of living the Paleo way:

1.  Blood sugar and weight control
2. Skin improvements including the reduction of acne. Read here to learn about five common items for Paleo eaters that can enhance your skincare routine.
3. Reduction (or elimination) of gastric problems due to the reduced intake of foods with inflammatory qualities
4. Increased omega-3 fatty acids due to the increase of good fats and proteins in your diet
5. Lower (bad) cholestoerol

The emphasis on increased protein and the elimination of dairy and refined sugars in Paleo meals typically allows followers to reap the benefits without doing much more. However if weight loss is the primary reason for conversion to the Paleo diet, then an increase in exercise can accelerate results.

Are There Any Risks to the Paleo Diet?

Most Paleo diet followers experience a litany of positive effects from becoming Paleo eaters. However, there are certainly some potential risks to evaluate before becoming a Paleo eater. Here are the top three points of consideration, when examining the Paleo diet:

1. Some people may experience a strain on their kidney function from converting to a high protein diet. As such, anyone with reduced kidney function should consult with a physician before becoming a Paleo eater.
2.  The extreme reduction or complete elimination of grains, legumes and dairy can result in a fiber and/or calcium deficiency. Practitioners must look for creative ways to replace these nutrients.
3.  Consistently eating higher quality meats and fish, such as wild caught salmon or wild game, may cost prohibitive or even difficult to find in our modern culture. If you’re considering Paleo, it may be useful to research guides and tips for eating Paleo on a budget such as the one we’ve created, which can be found here.

How Do I Eat Paleo?

Eating Paleo is simple and converting is not as difficult as you may think. Everyone has to decide for themselves what type of Paleo practitioner they will be before specific answers to this question can be provided. Paleo eaters can generally be divided into two categories – strict followers and flexible followers. Just as it sounds, strict followers adhere very closely to the Paleo diet do’s and don’ts that are defined by the pioneer of the Paleo Diet, Dr. Loren Cordain 85% of the time or more. The Easy Paleo Meals team generally defines flexible followers, as those who eat Paleo compliant meals less than 85% of the time. The 85% is important because that is the threshold for eating Paleo compliant meals as established by Dr. Cordain.

So back to the question, how do I eat Paleo? Research and review a well-defined Paleo food list like the one we’ve created, which can be found here. The Paleo food list details specific items that are Paleo compliant and outlines those food items that you should avoid. Once you familiarize yourself with foods that are Paleo compliant and those that are not; you can begin to create easy Paleo meals. The general composition of a Paleo compliant meal is as follows:

• 4 to 6 oz of lean protein (8 oz if you’re super hungry). This includes turkey, pork loin, chicken, lean beef or seafood.
• Multiple servings of vegetables lightly cooked or steamed to preserve the nutrients
• Add healthy fats to your meals. You can do this easily by preparing them in olive oil/coconut oil, adding a handful of nuts or slices of avocado.

Consume 3 to 4 meals a day structured this way and you will be eating Paleo before you know it. If you need a jumpstart to eating Paleo, our team has compiled a FREE 7 day sample menu, which includes recipes for 21 easy Paleo meals (breakfast, lunch and dinner for seven days). This sample menu can be found here.

Also consider picking up a cookbook of easy Paleo meals. We recommend The Paleo Diet Recipe Book and The Paleohack Cookbook for Paleo newbies and experienced Paleo eaters alike. Having a wide variety of meal options helps people stay on the Paleo diet.

Do I Have To Exercise on the Paleo Diet?

Because the Paleo lifestyle seeks to mimic the activity of the hunter-gatherer period, exercise is generally considered par for the course. Imagine hunting for your food or running to escape a mastodon, thus exercise was built into the lives of the Paleolithic era humans. Now, we get food from stores or markets and generally we are not being chased by large, wild animals. As a result, we create opportunities for exercise in modern life.

While exercise is not a prerequisite to adopting the Paleo diet; it is certainly encouraged as part of an overall Paleo lifestyle. Additionally, the Paleo diet has been greatly embraced and popularized by the cross-fit community. Here are a few activities that you may want to try (as always talk to your doctor before seriously taking up new activities):

– Cross-Fit

– Kettleball Classes

– Barefoot Running

– Hiking

– Heavy lifting (boulders and rocks, optional)

In a nutshell, eating easy Paleo meals and adopting the Paleo lifestyle can benefit your health and quality of life.  Prior to converting to the Paleo diet the potential risks should be evaluated and discussed with a professional, if necessary. Learning to prepare easy Paleo meals is essential to your success on Paleo and while exercise is not a must, it is certainly encouraged. Combining the easy Paleo meals and Paleo exercise yields the best results and can help lead you to your best life.

 

Featured Image Courtesy of Michael Coghlan via Flickr