Paleo Do’s and Don’ts

Elevated androgenic hormones: not just an ovarian problem

The 1200 Calorie Indian Meal Plan for a Healthy Weight Loss
Just to throw this out there, but careful with the Shiratake noodles. So I understand fruits that are high in sugar is a NO, but then I read its okay if they are organic? This way of life sounds ideal, and like it could help me alot but I have a few concerns. Lori, This always gets mixed reviews, but from our perspective, coffee is Paleo. You can take calcium and multivitamin supplements along with this diet.

How Does The Autoimmune Protocol Work?

Foods to Include and Avoid in a PCOS Diet – Important Nutrition Facts

Read more about the Paleo lifestyle here. The Paleo diet and its stricter, more specific version, the Autoimmune Protocol, can be thought of as nutritional interventions for a diet gone badly awry, overabundant in calories and relatively lacking in vital nutrients.

The Autoimmune Protocol is an elimination diet at its core, rather than a long-term therapeutic diets. How long is eventually? The full protocol for reintroductions, including which foods are best to try reintroducing first, is detailed in Dr. In general, reintroduce only one food every five to seven days and spend that time monitoring yourself for symptoms. The procedure for reintroductions, taken from the procedure used to challenge food allergies and sensitivities, is as follows:.

Generally, the longer you wait, the more likely you are to be successful. But when you introduce particular foods is ultimately your choice. How you feel is the best gauge, and only you will know if you are ready. A word of caution, though: The Paleo Approach is the New York Times bestselling complete guide to using diet and lifestyle to manage autoimmune disease and other chronic illnesses.

This encyclopedic resource also contains tons of practical information including tips for transitions, working with your doctor, medical test and treatments that might be helpful, troubleshooting, and when and how to reintroduce foods. This book goes into scientific detail, while keeping explanations accessible and fun to read, and includes over scientific references.

This is the book for people who want to understand the contemporary science behind how the food we eat as well as how we live our daily lives together impact our bodies to either promote health or facilitate disease. The Paleo Approach Cookbook is over pages and includes over recipes, all strict autoimmune protocol AIP , and lots of resources over pages worth!

Achieving health through nutritious food choices has never been simpler nor more delicious thanks to The Healing Kitchen! This cookbook makes healing using the Autoimmune Protocol completely accessible to everyone, regardless of your budget, time limitations, or access to specialty grocers. Armed with more than budget-friendly, quick and easy recipes made with everyday ingredients, you get to minimize time and effort preparing healthful foods without sacrificing flavor!

Straightforward explanations and a comprehensive collection of visual guides will teach you which foods are the best choices to mitigate chronic illnesses, including autoimmune disease. Real-life practical tips on everything from cleaning out your pantry and easy ingredient swaps to reinventing leftovers and DIY flavor combinations will help you go from theory to practice effortlessly.

Even better, twelve 1-week meal plans with shopping lists takes all the guesswork out of your weekly trip to the grocery store! The Autoimmune Protocol Lecture Series is a 6-week video-based, self-directed online course that will teach you the scientific foundation for the diet and lifestyle tenets of the Autoimmune Protocol. Sarah Ballantyne, PhD firmly believes that understanding how foods affect our health and the cellular level is an essential motivator for making positive and lasting change, as well as being critical to the self-discovery processes of finding individual tolerance and reintroduction.

Sarah explains the scientific evidence for each facet of the Autoimmune Protocol in her signature approachable style using accessible language and visual guides. If you enjoy Dr. Avoiding starchy vegetables for SIBO has not been validated in the scientific literature. Low-FODMAP diets should only be followed for a short term 2 to 4 weeks while medical expertise and treatment is sought. The two diet factors that have been shown in the scientific literature to have the most dramatic corrective impact on gut microorganims is high omega-3 fatty acid intake lots of fish!

Also, the higher the intake of insoluble fiber, the lower the chances someone will have high c-reactive protein implying that it reduces or prevents inflammation. Soluble fiber reduces the chance of having high c-reactive protein too, but not as much as insoluble fiber. Insoluble fiber also reduces risk of cancer and cardiovascular disease.

Instead, I can find evidence that it reduces bile acid loss which ultimately improves digestion , is an essential signal for ghrelin suppression after meals which has a ton of different important effects in the body , that it improves insulin sensitivity, and helps to remove toxins from the body. If you have intact pieces of high insoluble fiber vegetables in your stool, add digestive support supplements especially plant enzymes and try limiting yourself to cooked vegetables until your digestion improves.

Goitrogenic vegetables for thyroid disorders: Again, there is no scientific evidence for their exclusion even for those with thyroid disorders. I explain in detail in this post. Many people avoid fruit because it is high in sugar.

If you have FODMAP-intolerance, you will want to avoid high fructose fruits and everyone will want to keep their fructose intake below 20g per day, but fruit in moderation is endorsed and is actually a great source of vitamins, minerals, fiber and antioxidants.

Depending on which fruit you choose, and how you define a serving, you can typically enjoy servings of fruit per day and stay below 20g of fructose. Omega-3 intake is very important: Aim for between 1: If you eat grass-fed, pasture-raised meat, not too much poultry, and some fish, this will be natural. If you eat more conventional meat or more frequent servings of poultry, you will need to increase your intake of oily cold-water fish like salmon, mackerel, sardines, herring, kipper, anchovies, trout, fresh tuna, and carp.

Rendered animal fats used for cooking should always come from grass-fed or pasture-raised animals. Omega-3 fatty acid intake is one of the most important factors for correcting gut dysbiosis.

It is better to get your omega-3 fats from fresh fish rather than fish oil. You can heal your body by limiting your animal-based foods to fish and shellfish, but you need protein.

The protein in fish and shellfish is more digestible than meat and meat protein is more digestible than any protein from plants , which may be relevant for those with severely damaged guts. If you are a person who has a very hard time eating large servings of vegetables, smoothies or vegetable juices might be consumed in moderation as part of a meal and not as a meal replacement because chewing is an important signal for digestion.

If you have trouble digesting large amounts of vegetables if you have any gastrointestinal symptoms or can identify intact vegetable particles in your stool , try taking digestive support supplements with your meals and limiting yourself to cooked vegetables initially plant enzymes are especially helpful for breaking down fiber.

I suggest omitting them in the beginning, but can typically be reintroduced much earlier than other foods. Whole coconut products coconut butter, coconut cream concentrate, creamed coconut, coconut flakes, coconut chips, fresh coconut should be consumed in moderation due to being very high in inulin fiber and moderately high in phytic acid. Coconut milk and coconut cream not to be confused with creamed coconut or coconut cream concentrate should be guar-gum free and limited to 1 cup per day.

Coconut oil is fine if well-tolerated. Meal Composition and Timing. It is better to eat larger meals spaced farther apart and not snack, unless you have a very damaged gut that can not handle digesting large amounts of food all at once.

If you are used to grazing, transition slowly. You should not intermittent fast if you have autoimmune disease. You should not endeavor to be in nutritional ketosis if you have an autoimmune disease.

Again, most of eating is boredom. Drinking fluids fills you up. Just try to avoid them for the first month if you can help it. If not, suggest healthier places so the temptation is lessened. Can you imagine if your parents had really instilled that in you? Mine did, and I thank them every day for it. I went Paleo 2 months ago. I started having problems after the 1st month…too low carbs.

I was eating tons of greens, little to no fruit because of the sugar. Why do suggest sweet potatoes rarely and only to those who exercise? I would love to see your data on why you believe that low carbs is NOT healthy for more than a few weeks — other than your personal experience, so that we can better understand what you AND others are going through and how to advise in the future.

For those who exercise, these are great for refueling and energy, but contain heavy amounts of starches that can inhibit weight loss.

If you are not trying to lose weight, then eating these tubers is fine — we maintain throughout the website that if you are not geared towards weightloss, you can eat them freely. However, for the sake of clarity since I have numerous food allergies and health issues, I have a couple of specific questions. First, I have read recently that eating RAW carboniferous veggies such broccoli, cauliflower, Brussels sprouts, etc. So if I lightly steam those veggies only long enough to activate the enzymes, I can ingest them on this diet; am I correct in that assessment?

I have been advised by my medical team NOT to engage in strenuous exercise due to poor circulation and blood clots, but I really need to lose more weight — it took me more than a year to lose 40 pounds. Then, I fell off the wagon, and became a junk food addict again emotional eating. I still only engage in low impact and stretching forms of exercise right now. My second question is: Let me shed a little light on your questions. First, the Paleo diet is NOT a raw diet.

You can cook everything you eat. The theory is that those foods contain harmful anti-nutrients that, even when cooked, can wreak havoc on your system.

So we avoid them altogether. That being said, you can certainly cook all of your food, just stick to the Paleo approved food categories. I have amended the veggies section, just in case anyone else was confused, thank you for your feedback. Secondly, I think that Paleo works differently for everyone, but in general, people start to see results in the first months.

As was the case for Angel, the first month he lost 40 lbs in 3 months. It depends on how bad of a junk foodie you are — and if you are a junk food addict, you should start seeing results quickly. If you choose to go the Paleo route, my suggestions for you are to commit to emptying the house.

That means no junk food in the house at all. Keep food ready — fruits and veggies and meats — already cooked, already cut, ready to eat. This will seem annoying at first, but if you have good foods at the ready, then any time you feel the need to eat emotionally or snack, you will have something Paleo to default to. I though not a doctor, so please do not omit the advice of your physician , encourage those people needing massive weight loss to eat as much Paleo as they want when transitioning.

Just substitute the foods you are eating now with Paleo approved. I wish you the best of luck and if you have any other questions, please feel free to reach out at any time! Thank you so much, hope you can reply ASAP. Very cool that you are doing a school project on Body Image. I did a photography thesis in college about that very topic. I wish that I could help, but we do not own that book, so sorry!

Good luck on your project though! Wow thank you for simplifying it for me, in each of the food group aspects, as i was especially unsure about dairy. What would be your opinion on nut butters? Almond, peanut mainly… the kinds made from only almonds, only peanuts, none of the Jif or Peter Pan types I know better than that: But thank you for such a clear article that makes it easy for me to know what to steer clear of. You are very welcome! We really try to make our content user friendly, so thank you for your feedback!

As for nut butters: You should steer clear of peanuts altogether — they are actually a legume bean and should not be eaten at all on the Paleo diet. I know, Angel was sad about that one too! As for other nut butters, like almond, you can eat these freely.

I like to eat almond butter on apples, or use it in baking to keep cake moist. Again, thank you for your comments, we really appreciate it! You can use coconut or almond milk for creamer and honey for a sweetener if you really need it. I would recommend moderation if your coffee has caffeine in it, as too much caffeine has been said to be negative, but in small amounts, we say OK to coffee.

I just want to say that this is wonderful site and I am glad that I found it! I first started Paleo while doing Crossfit. We had a 30 day nutrition challenge and the kickoff was a seminar on how our bodies process foods and sugars and why Paleo is a healthy liefstyle. I am getting back on the wagon and just doing it for myself now. I think Paleo is a great advocate for trying new things. Things you would not have tried before because you thought it would taste bad.

Take Almond Butter for example. Throw some cinnamon in there and spread it on an apple…YUM! I do have a couple of foods that I have tried but not so sure they would be in an approved Paleo diet so maybe you can help….

Almond Dream Ice Cream 2. Would you say Decaf coffee is better than Reg? I eat them for breakfast sometimes when I do not have time to cook. They are made mostly with dates.. Any advice is appreciated and again, great site. I was always the motivater when we did the challenge however I need to be motivated as well from time to time and reading this today really pumped me up for wanting to get back to Paleo: Thank you for the kind comments about the site.

We started this as a way for me to remember the recipes that we enjoyed as we transitioned to Paleo, and have kept it going because of great feedback like yours! So glad to hear that you are doing it for you now, so excited for you! This is an argued point from both angles. If you drink a lot of it, then try to sub in decaf for the bulk of it, as it is a fact that too much caffeine is definitely a negative. If you are trying to lose weight, then you may want to reconsider. Keep us posted on your progress and you know where to find us if you have any additional questions!

I am just so unsure to do Paleo or not. I get severe migraines and I have IBS. With all the promises out there that this or that diet is the best to do is very confusing. Thank you for your comments, we sure do try to be as helpful as we can be for the community.

What I can tell you is this —. Angel has always had migraines. After 1 month of being Paleo, he was off the meds, sleeping through the nights, not having blinding attacks at all. He has not had one since. It has been 2 years. It has drastically changed the way we function, as we do not need to account for, or work around, his migraines and it has been great. No primal here, you need to go all Paleo. You can find out some additional information from this blog that can help identify where you may be experiencing issues.

I am not sure whether you got my previous post — it seems not… I think you are doing and amazing job! Thank you so much for this! My question is on whether Paleo is good for pregnant women, e. I am in early pregnancy and not sure how to eat… I have been eating paleo although with some binge gaps since September.

I am sorry if the reply did not make it to you, I did respond to it, so maybe it was a tech issue. Anyway, As for the pregnancy part, you are in luck — there have been many success stories! What a great blog! We are considering going Paleo for health and weight loss.

My girlfriend has Rheumatoid Arthritis, so the healthier and thinner! I think its fantastic that you and your girlfriend are thinking of going Paleo. It is amazing what food and diet can do for health that drugs cannot. The first 15 will be for cleansing and the last 15 will be for repairing.

And it will even get better after that. I was just wondering is Flaxseeds fine on paleo? I need to lose weight and was just wondering if it would help or hinder weight loss. Flaxseed is an ingredient we use in some of our baked goods.

I was recommended to try this because I suffer from frequent migraines and have my whole life. I eat organic, I cook nothing in my kitchen comes in a box, and I grew up on vension not beef so I eat rather well compared to many people.

This way of life sounds ideal, and like it could help me alot but I have a few concerns. I have an over active metoblism and I have to keep my calorie intake up or else I loose massive amounts of weight and I get very sick very quickly. How do I make sure I keep my calorie count up without loosing the roof over my head? I bake my own bread from organic oat flour, honey vs sugar, and organic yeats and the like. This is my only concern, otherwise this sounds amazing! Angel suffered from migraines as well, several times a week.

Sometimes, he would get them daily. He has been completely migraine-free for over 2 years. It has changed our lives. As for the calorie issue… you should be eating a balance of meat and plants, but most of your fat calories should come from animals.

Yes, you heard me, grass-fed, full-fat butter. If you drink coffee, put a slab of butter or coconut oil in it — it will help you to absorb the coffee AND it will add calories to your diet. Eat meat with fat in it — not lean, as on the Paleo diet, it is unnecessary. Eat eggs for breakfast, avocados, nuts, jerky, etc. Coconut oil, coconut butter and coconut milk is a great way to increase calories as well when cooking.

As for not breaking the bank, order these items online if you can. Nutiva has daily deals on their Facebook that combines several Paleo approved products in reduced-price bundles too.

This post offers clear idea designed for the new people of blogging, that really how to do running a blog.

Brittany, You can eat meat raw with no issues. The longer it goes, the easier it harbors bacteria. We eat raw meat regularly with no issues, but we know where it comes from and when it was processed. You cannot eat raw beans without getting sick… Not in the quantities that you would eat for normal consumption.

When you have these issues, this is where celiac disease and auto-immune problems are present. I hope this helps and certainly, write back in if you still need a little clarity. Thanks and Keep it Paleo! Seems that coffee is not good because of caffeine.

Secondly what about microwaving? My biggest challenge is that I like warm food and the only what that happens at work is a microwave. There is a lot of confusion around whether or not coffee is ok. Personally, I like to believe that moderation is the key to everything in life.

That means no sugar, no cream. If you are a coffee addict, then shift in some decaf, as too much caffeine can be bad for you. I will also note that if you have trouble sleeping, or are stressed, then caffeine may not be for you.

As for the microwave: Thank you for the information. I just switched to Paleo yesterday after being a die hard WW member for years. I am so accustomed to counting fat grams, fiber, points, etc. So until I get used to this I am still checking off every time I drink water and fruits and vegetables. I stopped losing weight on WW. I look forward to the results of this new adventure. Hi…can you give some advice? However I am stuck and no-one seems to have the answers…after 3 weeks i feel and look much better and my energy bounces into action, but by the 7th week i collapse into fatigue and exhaustion……….

Well, it certainly sounds like you are doing everything right, and I absolutely HATE this, but I cannot find any references to this anywhere. I cannot, for the life of me, comprehend why you are experiencing this fatigue that late in the diet. The only thing I can find is that this tends to happen when cheating is involved, but if you are following the diet to a T, I cannot see why this should happen.

I would recommend watching out for hard ciders though — especially Woodchuck. Woodchuck along with a lot of other ciders have malt in them still. Angry Orchard is the only one that I have found so far that does not. Meredith, Thank you for the comments, we will reach out to several companies and see if they can give us more specifics, so that we can be sure to recommend the best!

Much appreciated and Keep it Paleo! Is it ok to slowly transition to paleo. Also, what about special occasions seated dinners, eating out, holidays , can exceptions ever be made. Thanks so much, you have an outstanding and informational site here! I would say that it really depends on what you want to get out of it.

Are you trying to lose weight? Are you thinking of going Paleo for health reasons? If yes to either, than I would say, as you have issues, it would be better for you to cut it all out and start fresh. With the special occasions, again, its really up to you and what you want to get out of it.

If you have health issues, I would recommend no cheating. If you understand that, then moderation on the cheating — even Angel and I cheated a little when we went to Puerto Rico to visit family although, we paid for it in stomach aches and indigestion!!

If you live in an area where this is hard to do, you can supplement by eating the following, which contain significant quantities of this vitamin: Again, if you have a medical condition, please talk to your doctor before exploring this option, as we are NOT physicians, just Paleo enthusiasts: Good Luck and Keep it Paleo! I recently started the paleo diet thanks to a coworker suggesting it to me. The biggest hurdle for me is kicking the sugar and caffeine.

I was wondering if it is suggested to not drink coffee? If you can drink it, would be okay to drink with almond milk? Alisha, There is a lot of confusion around whether or not coffee is ok. So loved reading the website! Going to get on the bandwagon and join the paleo people!! Just a few things! I do tend to drink decaf and am happy with that but find it super hard to drink black… What can I put in it instead? Do u have a recipe for like a fruit and nut bar good for energy?

Ohhh an also is honey allowed? Poppy, First, thanks for the kind words and taking the time to write in, we love the questions and no worries about the amount! When you write in, it helps our community and we encourage it! So let me take these in order:. Mint is also good, and a little sweet. Honey if you must, but keep it to as little as possible.

We do eat a lot of eggs, but we have recipes for dill shrimp salad, hash browns, biscuit and gravy, BLTs, blueberry muffins, pas talon, waffles and fried green tomatoes on our site — there are lots of options!

Smoothies are great for when you are on the go. Just put everything in a blend in the fridge and in the morning, turn it on! Yes, you should look for ALL natural sausages — no added stuff. We are working on a recipe for the site for that too. Congrats on your marathon, that is quite an accomplishment!! If you go totally paleo and you watch your sugars intake, you should naturally be able to lose that stone before the race.

If nothing else, grab the ingredients and go from there! I read a comment about pasta and had to throw my two cents in. We have two substitutes that, while they are not exactly pasta, they are pretty darn good. First is a little obvious, spaghetti squash. We have used this alot. You simply bake in the oven about an hour then slice in half, remove seeds, and seperate with a fork. Again not quite the pasta of old, but pretty good. Crishelle, Thanks for writing in! We like to use spaghetti squash as well, so great for you too, unlike real pasta!

And the noodles that I think you are talking about are kelp noodles. We have a recipe for them here: Thanks again and Keep it Paleo! Hi, Very enjoyable comments section. I have been Paleo a few months and after having tiny health issues my whole and every test under the sun come out negative I finally out of the constant pain I have been in for 30 years. I am staying away from fruits while I lose a little weight but I was fine while I was eating them. Broccoli has an irritant in it when it is raw and some people can be allergic to it, steaming it will help.

Julia, Thank you for your comments! Something is seriously wrong with my stomach. So my doctor told me I must start this diet. But this website helped me a lot. Shannon, I am sorry to hear that you are having issues, but I am confident that Paleo can help! As for the strict diet, it really is up to you how strict you want to take it.

Angel and I adhere to a Paleo lifestyle, so we do integrate modern foods into our meals like salad dressing — we just make sure that the ingredients that we use are all Paleo ingredients. We actually do have a recipe for Caesar salad dressing on our site, and you can find it here: Do you know of any place that would be a good paleo place to eat out? If not, here are my tips:.

Ask in advance where you are going, get online and look up the menu I do this for us ALL of the time. Check out their gluten free offerings.

Most restaurants have these nowadays. This is half the battle. Lastly, have them put any extras on the side. Deconstruct your food, so you know the components. Tell the waiter that you are allergic to grains and dairy. There is no way a restaurant will serve you food if you say you are allergic to it. As for specifics and places to eat, where do you live, so I can make some suggestions?

Allergic to gluten and dairy. Paleo now for going on week 3. Ran 15 through snow and felt awesom. Saw a comment about eating raw meat. Moose meat is perfect and I know where it came from. I also do dried fresh caught salmon- so good! Is that considered raw? Felt low energy the first week and training was tough but something has clicked and I feel energy!

Awesome way to eat. Any suggestions for school lunches that are paleo and nut free for kids? Rish, So glad that you are feeling great on the Paleo Lifestyle and thanks for the comments about the raw meat!

As for the salmon, we may not be experts on the subject of raw meats, but I would consider dried or salted salmon to be a raw food, yes. Now for Paleo lunches for the kids: We like to cook extra protein or sides at dinner and then give them a little twist for our lunches, but this works for kids too. So if I cook Chicken for dinner, I cook a little extra, then make a different sauce or something for the next day.

Otherwise, deli meat rolls with avocados, dried fruits, carrot or celery sticks, apples, fruit salad, our chicken nuggets, deconstructed hamburgers, mini meatloaf with cauliflower mashed no-tatoes, sweet potatoes, hardboiled eggs, tuna salmon or egg salad, jerky, trailmix, BLTs, etc are all options. We have a bread recipe if you have a sandwich kid. We also have cookie recipes if you want to give them a little treat every now and again. Thanks for the comments, hope this helps and Keep it Paleo!

Jessica, Everyone has their own definition of how to live the Paleo Lifestyle. You really need to analyze what your goals are. Do you have lactose issues? How do you feel overall? Have you tried a 30 day Paleo diet and are having issues continuing, or is that the part that is difficult? I ask these questions because the answers to them will help dictate my answer. So… In short, the answer is No. So, no Kraft, no processed crap. Get grassfed, get high quality if you are going to have a little.

Keep it in moderation — a treat. I know a lot of people would disagree, but we like to think that moderation is really the key to success. I hope that helps and Keep it Paleo! However I am really quite worried about how high the sugar though they are natural content of this diet is.

How can you maintain this diet, one free of grains, and not too many nuts and seeds etc, and not end up eating too much sugar? I have worried about this for a while, and now as silly as it sounds, with the whole Ashton Kutcher getting sick after only eating fruit like Steve Jobs thing, my fears have escalated! I now there must be a solution to this… please help: Fruits contain some fructose, but also glucose — which our cells use for energy and is essential for life. Below are 2 articles — one that outlines sugars and the other than is a list of fruits and their sugar contents, so you can avoid the fruits highest in sugar if you choose.

Overall, I do not believe that you will have any issues while being on this diet. Here are the links: Wow, marvelous blog fomrat! How lengthy have you ever been running a blog for? The total glance of your site is magnificent, as well as the content! Jane, Thank you for the kind words about the site! We have been running this blog since January and it has really been a great journey for us…especially as neither of us have done this before!

Thanks so much for the support, we really have the BEST community!! I wanted to thank you for this. I am currently researching Paleo diets as recommended by my CrossFit Coaches and came across your site. I have been gluten-free for a while, as I am intolerant no Celias, thankfully , but have been deciding on whether to go full Paleo or not. My main problem is dairy. I do not have the avaiablilty of RAW milk so that is out of the question. If trying to maintain a strict Paleo diet, are things like GF ceral, GF pastas, and other GF products not made with grains and such okay?

My husband and I both work very demanding jobs and unfortunately neither of us have a lot of time to really cook some of the meals I have seen so far partially what has delayed the start of this. I dont want to be eating chicken and salad every night hah so was hoping to find some quick, easy, and delicious meals that will really jump start my process. Kelly, Thank you, we really try to make the diet easy to understand.

As for the switch, it is difficult to change standard ideas about health and nutrition, but its worth it. We use it in a lot of foods. Same with almond milk. The important part of this is to try to find versions that do not contain additives.

Here is a link for homemade coconut milk: If you can find one that does NOT have steel cut oats, granola, rice, tapioca, or any such grain, then yes, you can eat it…although I challenge you to find one. Dark dark dark chocolate. You will find that some fair trade organic chocolate is pretty much Paleo — but if you are trying to lose weight, you will want to limit your sugar intake.

And I hate to say it, but for those looking to lose, it is easier overall to cut out the sugars altogether for the first month. It just gets you over the hump. Sounds counterintuitive, but it works. Obviously, we recommend that you buy the book. It really is a great book that makes the diet easy to understand — from a physiological perspective.

We are coming out with a book in September, so stay tuned! I have started paleo a week now. However I live on a small island, there is nothing organic here. Is it okay if I eat paleo but not organic? I have hashimoto disease.

Eating organic is just a bonus to keeping your body clean. I have recently found out about the paleo lifestyle, and i would really like to start eating healthy. I do not have a lot of time to cook, I have been overweight for a while, and my husband and I eat things that are cheap, quick and easy freezer foods like bagged noodles, chimichangas, pizza or chips n cheese.

We eat so much cheese its rediculous. I did go to an organic store and bought some vegetables cabbage, bell peppers, white onion, red onions, tomatoes, spinach, broccoli heads, almond flour, and coconut oil and meat chicken breast, bacon, eggs, steak this week. What I found out was that it is extremely difficult to even start eating healthy when my husband insists on having certain bad meals cooked or even purchased.

It is hard to cook two meals one paleo and one not as well. I went and bought all of these vegetables but I still find myself straying toward the easy path because of limited time.

And most of my week I am out too early to make breakfast, gone for lunch until i get home late and make dinner. I really need to lose a lot of weight asap and keep it off. I know how hard it is to make changes like this; and with limited time and lack of support, its even harder. My suggestion to you is possibly a little sneaky, but it may help you to convince your husband.

Figure out what you want to make and cut everything up for the next couple days in one fail swoop. Many veggies can be frozen for soups and smoothies with no loss of taste. Buy a food processor. It will make your life quick, easy and painless.

Cook some of the crossover foods for your husband, to show him that healthy foods can taste great too. These foods also keep well in the fridge, so you can take the leftovers to work the next day — which will help to keep you focused on healthy eating.

You may even want to ask him if he will do a day or two a week with you — and cook these crossover foods…to jump start the process. Get a strategy for breakfast. So what I do is this: Or try some of our mini quiches — which freeze easy and re-heat like the foods you are used to also good for your hubby and good for you on the go too — pop one in the microwave for 2 minutes, done. Or pre-cut fruit freez it, and slap it all in a blender and take a smoothie to go.

Make snacks for you. Precut fruits, protein, nuts, veggies, etc. Once you get into the swing of this, it will work for you, I promise! Its just getting used to A NEW routine that is the hard part. I hope this helps and Good luck on your Journey! So I am thinking about starting the paleo diet, but I am wondering what I can use instead of coconut milk?

I know there is a huge health kick with coconut, but I have an unusual allergy and am highly allergic to coconut. Cori, Are you allergic to nuts? If not, You can use Almond Milk instead of coconut milk. Now for the hemp first — as they are a seed, we need to automatically think of eating this in moderation due to phytic acid, processing, etc. I would say that hemp is OK on occasion, but not regularly if you can help it. As for the sprouts, it really depends on the TYPE of sprout.

I have found that, in general, sprouts are OK if they come from celery seeds, broccoli seeds, radish seeds or lettuce seeds. This really is a gray area.

Here is an article by Mark Sisson that breaks it down a little bit more and some other gray area foods if you are interested: So obviously eating a paleo style diet is very healthy as you focus on the whole food rather than processed. My question is what about the grains? Sea salt is great, I use it. Question is, salt has been used from the beginning of time.

It is actually an essential seasoning to accent foods flavor. Why is it looked at differently with Paleo? Thank you so much for your response. First, let me say that you CAN eat meat raw. This is a common misconception. If you know that the meat is fresh and clean, it is perfectly OK to eat it raw. That is the difference. As for the salt? The issue here that we use too much. Modern man likes to salt everything. The difference in sea salt and good ol table salt?

Hi, is coffee part of this diet? I am getting ready to start Paleo for digestive reasons, and would like to know. Lori, This always gets mixed reviews, but from our perspective, coffee is Paleo.

Reading through this section was soooo helpful. Kathy, Thank you for the kind words about our site! We really do try to make going Paleo easy and fun. Good luck on your journey and let us know how you are doing! Recently going gluten,soy,casein free I have still been itchy so I have been steered to going Paleo.

My biggest problem is lack of desire for plain nuts or plain food items first thing in the morning. I love coconut but fear I am allergic to it as well as suspect bananas. How will I determine what is a problem food when I have itchies and or raw stomache feelings so often?

I respect all of your knowledge since finding this site. We have lots of recipes that are quick and easy — from smoothies to pancakes to quiches.

Many of which can be frozen and re-heated for your convenience. We even have grits and coming soon…N-Oatmeal! Remove bananas from your diet for a period of time, like 1 or 2 weeks. Then eat a banana. Wait 30 minutes — are you experiencing any discomfort? Has your heart rate elevated? If not, move on to the coconut and do the same. Keeping a food journal may help you as well.

Excellent goods from you, man. You make it entertaining and you still care for to keep it smart. Thanks so much for sharing!

We really try to make the content easy to understand. We have a book coming out in September…wink wink, nudge nudge ; You all are what make this community so great and keep us going! Good luck on your journey and thanks again! I believe in a a young earth but also like the Paloe diet thoughts. How does this fit? Most post are really thoughtful so I feel safe here. I would like to add my email for those that want to talk more. Jeff, First, let me say that we really try to promote a safe environment, where people from all walks of life can express themselves and ask the questions that they need answers to.

As you can see, we have a really great community. I am sure that you are not alone and if you would like to respond with your email, we will certainly leave that up for anyone who would like to start a separate dialogue with you about what it means to be Paleo, while believing in the Young Earth theory.

Will it be full of Paleolithic references? Yes, but you can concentrate on the parts that focus on how the body works when you eat the foods you eat. Robb Wolf really explains why the Paleo Diet is best suited for you, from a biological perspective — hormones, receptors, digestion — the science of how the human body works best. So if I succeeded in making any sense, the take away here is that the Paleo diet is best for you because it provides the optimum nutrients to keep your body functioning at peak performance.

Hope this helps and Good Luck on your journey! Maghan Little, What a great response! I do believe in Creationism and cave man: Just maybe not the same way.

My email is gyrobt2 hotmail. I love meat and veggies along with coconut oil for both. I look forward to an interesting conversation with people about this subject. As with science, I believe a paleo diet also supports or at least does not contradict my thoughts in any large way. Hi I have been Paleo for 4 weeks now and apart from an initial 2.

I have been dairy free, grain free, sugar free and legume free for the past week and a half and only have pieces if fruit a day sometimes none and only a small handful of nuts every second day or so. I have a mix if almond milk and coconut milk in my once a day coffee and am trying to only eat when hungry.

I have type 2 diabetes and my blood sugar levels were good for the first week or do but now have stabilized but still high.

I am a bit disappointed as I have gone cold turkey in junk food, sugar etc and I feel like it is all for nothing. Is it just me? Am I doing something wrong?? Sorry for the lengthy story, just so frustrated and would be grateful for any help you can give me. Hang in there — your body sounds like it is at a very high inflammatory state.

My naturopath put it this way — what you have spent years doing to your body will not be undone quickly. I understand your struggle, but document the way you feel! Have you been making sure to exercise too? Exercise is important, but also, patience. At 70 days, she was at the end of her rope. I think that you need more time. Neither Angel nor I really lost much weight in the first month.

It took about 3, so hang in there. And keep us posted! I hope this helps and Keep it Paleo! I completed my first full and half Ironman events last year. My diet was mostly starchy carbs, protein after my workouts, and some fats. I always felt good during the first part of my training sessions, but towards the end of my workouts my energy would bonk even with different nutrition high in carbs like Gels. I am doing an Ultra 50 mile run in June and another full Ironman in August.

Since I have made this life changing decision to eat healthier I have lost 15 pounds, 4 inches off my waist, and am in the best shape of my life. So for anyone contemplating doing an n endurance event I highly recommend this diet. I wish I had gone Paleo 10 years ago!

I was recommended by a dear friend of mine to start this diet. It is hard as I live in the gulf and not much is available and not everything is labelled according to the way it is done in Australia, I have found it very tricky. I read something new everyday. I do have a Q, how can I replace bread? Is there a type of bread that I should be looking for?

So I understand fruits that are high in sugar is a NO, but then I read its okay if they are organic? What about smoked turkey slices? What about breakfast cereals, what is the better one out there? Thx keep it up.. Rema, I do not know what you have access to ingredients , but we do have a recipe for bread on our website.

For recipes with minimal amounts of it, you could probably substitute with water with no issues. If you are trying to lose weight, you should avoid fruits high in sugar see our glycemic index guide for the sole reason that they are high in sugar and you want to reduce that in order to lose weight.

Breakfast cereals are a no go. I am a little confused about the water question. I hope this helps and sorry for the delay! Sorry forgot to ask, what about water?

I know it is a source of fibre but some water contains too much of and less of.. Any idea about what we should be looking for to be on the safe side? I have been paleo-ish for almost a year I do have potatoes and legumes sometimes but love the information you provide. You are a minefield of knowledge! We really do believe in this lifestyle, so we try to provide info in the easiest way possible. Thanks so much for writing in and wappreciate the shout out! We were talking about restaurants and where good places to go out were.

You asked me where I live so you could make suggestions. I live in Thornton, CO. Any where you think would be good for me to go? This is not a job for us and sometimes we make mistakes. The error is fixed. I have been eating paleo for a week and my breakfast is a paleo pumpkin and zucchini bread home made with almond meal, spinach leaves and 1 egg.

Hope so cos it just works for me! It is perfectly healthy for you to have ounces of nuts a day. So, measure how many ounces of almond meal you are using and cut accordingly and you should be fine so if you use 8oz of almond meal, I would cut this thing up into 8 slices, so you are roughly estimating your portions.

Keep up the good work and have a glass of red wine for me! I have severe allergies to nuts, and was wondering if there is a work around for these ingredients. If you try it, let us know! Hoep this helps a little and Keep it Paleo! Thank you so much for writing this! I just had a few questions, and I was wondering if you could give me some answers. Being a teenager, body issues are a problem. The majority of my family is under weight naturally.

I have been struggling with eating problems for the last few months in an attempt to lose weight. So then I became clincly anorexic. My weight went down to but then I started eating and it all got put back on. And for anyone who is reading this and is thinking about low-calorie diets: Going Paleo, should I first limit my calorie intake and then bump it up after a while? Is there any food that I should avoid for optimum weight loss?

Is there any cardio or exercise that works best with the Paleo lifestyle? Are there any specific times I should eat at every day? And finally, I love sweet things, so are almond milk or other milk substitutes okay for things like fruit smoothies when I want something sweet?

I really want to shed some pounds the natural and healthy way. If you read this, thank you so much! I look forward to your answer and appreciate any advice you could give me for my lifestyle switch. My friends brother is in the Marines, and he actually is the one who told me about the Paleo diet. Apperently a lot of people in the military go Paleo because of the health and energy benefits.

It helps them get in shape and stay in shape, not to mention build muscle. So Paleo is military approved: Secondly, Thank you for sharing your story. I think there are many many many women who share your struggles — both young and old — with body image and the overwhelming pressure of society to be thin. I was in gymnastics for years when I was younger and struggled through this as well. The second you hit your target and start eating, it just comes back.

I am sorry that you had to find that out the hard way, but I am happy to hear that you are trying to get back on track with a healthy lifestyle… you definitely came to the right place!! Should you restrict calories? I encourage you not to count at all. You will find that many proteins have more calories, but translate into cleaner, leaner foods and it will throw off your sense of what is right and good for you. Please try your hardest to follow the diet and forget about the numbers.

I know, that is going to be a nightmare for you, but if you can manage it, this transition will be much easier. Try to go by the way your clothes fit, not the numbers. If you want to lose the weight faster, try to restrict foods that are higher in sugar.

Here is our guide that lets you know which ones they are: I personally do Crossfit, but some sort of circuit training is great for you. A little muscle building and a little cardio mixed together is going to tone and give you a nice shape. Running is ok, but make sure that if you do that, you need to incorporate some squats, push ups and sit ups into it…just to be well rounded.

Even swimming or hiking or playing a sport — just so long as you are active. A slice of turkey, eggs or bacon will do it.

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