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Getting Started
If you’ve thought about trying to eat Paleo but don’t know how to begin, here are a few ideas to help you get started; try not to overthink it.
Clean out your Pantry and Refrigerator
Remove ALL non-Paleo foods like pasta, rice, crackers, cereal, flour, sugar, milk, juices, dressings, and jams! Give these foods to non-Paleo friends or, if unopened, to your local food bank. It’s best not to have tempting food in the house, especially when you first begin.
Exception
If you feel you must keep some non-Paleo food and snacks on hand for the kids, designate one small cupboard area and limit the number of offerings. The better you eat, the better your kids will eat! My children are 11 and 15 and eat all-Paleo dinners and for the most part, breakfast as well. (Lunch is still a work in progress.)
Go Shopping
Fill your kitchen with good, Paleo food choices! Having the right foods on hand make healthy cooking and snacking easier. Use the Paleo Food List for great ideas, but here’s a short list to get you started:
- Proteins: beef, poultry, pork, shrimp, fish
- Vegetables: all, except for corn and peas
- Fruit: choose berries, oranges, apples and pears to start
- Fats: coconut oil, ghee, olive oil, avocados
- Herbs and Spices: as many as you can find
- Flours: almond and coconut
- Beverages: water, coconut water, seltzer water, tea
Eat grass fed beef and organic, locally grown foods whenever possible.
*Please view the Paleo Food List for a full list of foods.
Okay, LET’S DO IT!
- Eat protein, fat and vegetables at every meal
Eat until you are satisfied, but don’t stuff yourself. Eat when you are hungry, but you probably won’t be hungry during this adjustment. If you are, add a little more protein and fat. - Get comfortable eating fat!*
Good fats are good for you; they will help you feel full and work to fuel your body. - Limit fruit to once a day (if weight loss is a goal)
Eat foods that satisfy your hunger, but remember that fruit can spike your insulin levels. The goal is to maintain an even level of blood sugar throughout the day: no spikes. - Limit nuts as a snack if weight loss is a goal
But if you love nuts, use them to replace some of the fats at mealtime - Drink plenty of water; you may also have tea and mineral water
- Try to get at least 7-8 hours of sleep each night
- Move your body every day
If you rarely exercise, start with walking. If you already workout regularly, keep it up!
Know Your Fats!
Fats to eat:
Saturated fats: coconut oil, ghee (clarified butter; see recipe, page ), lard, chicken or duck fat, fat from grass-fed, pasture raised beef
Unsaturated fats: olive oil, sesame oil, nut oils, flaxseed oil, avocados, nuts and seeds
The use of ghee should be avoided during the first 30 days
Fats to avoid:
Saturated: margarine, hydrogenated oils, partially hydrogenated oils, trans-fats, fat from meat that is commercially raised
Unsaturated: canola oil, corn oil, vegetable oil, soybean oil, grapeseed oil
Start Cooking
Get creative in the kitchen and start making meals with good wholesome Paleo-friendly food.
Chop, slice, dice and get the whole family to help with meal preparation. When kids get involved in cooking, they’re proud of the end result; the meal is “theirs” and they’ll be more likely to eat and enjoy it.
The Paleo Meal
Robb Wolf, author of The Paleo Solution, came up with the Paleo Food Matrix; it reduces meal preparation to the basics:
Example: Pick a protein, a fat, a vegetable and some spices. (Use the food list, page ,as your guide)
- Put some fat in a pan
- Brown the protein
- Add herbs and spices
- Add vegetables
You can take it a step further and add extra flavor with salsas, tomato paste, lemon or lime juice or vinegars.
If this approach seems a little intimidating, start with some of the recipes in this book until you are comfortable.
A Paleo Challenge
If you decide to try a 30 Day Paleo Challenge, keep in mind that the first few weeks may be difficult. You may initially feel tired and shaky as your body readjusts its Insulin levels; make sure to seek out support and know that your body should adjust by week three, if not sooner. Hopefully you will never want to go back to your old eating habits again.
Keep in mind that you will be able to incorporate a few things back into your diet after the strict 30 days; you may find that you can have more fruit, or incorporate some natural sugar sources like honey.
Think of it this way: The worst case scenario is that you spent a month without some of the foods you really like. The best case scenario; you discover you’re able to live healthier and feel better then you ever expected.
A Paleo lifestyle is not a one-size-fits-all approach. Everyone’s body is different and our responses to dietary changes will vary. Listen to your body and start to get in touch with how food consumption makes you feel. Keep in mind your personal nutritional and fitness needs and goals. As with any diet or lifestyle change, make sure to consult your physician, particularly if you have any significant health issues.
It is not my intention to present you with the “everything you need to know about Paleo” guide, but merely to share with you my own personal experiences, research and observation of others. Check out the resources page for information about the Paleo Lifestyle.