I've decided to lose some extra pounds, so I'm going to use the Paleo way, as it seems the best diet out there.
But I'm new to all this and the more I look, the more I get overwhelmed with various solutions.
So, I need a complete but affordable package to kick start my new Paleo lifestyle and I'd like to get some info
on solutions I found so far, if you please.
paleodietmethod (dotcom) (it looks really cool, an all in one package, I think)
ultimatepaleoguide (dotcom) (great resource, but a bit too much for a newbie like me, I'm afraid)
paleodietrecipecookbook (dotcom) (although nice, I'm not looking for recipes alone).
So, could you please recommend me any of the above, if you have experience with it? Or, add your solution.
Thanks and have a great Paleo day :)
asked bycoolbarby20 (0)
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on May 06, 2015
at 01:08 AM
Grass-fed and organic aren't always affordable. You can easily blow a good portion of your paycheck at Whole Foods. If you are lucky enough to have a Sprouts or a similar market in your area that's a good place to start.
Whenever I go into a supermarket, I like to think that there are only two sections in the store: 1) the produce department, and 2) the meat department.
In each department I get whatever is on sale that isn't overly processed and is on the paleo list of things to get. Sure grass fed is ideal, but if you're on a budget, you may have to make due with what you have and suppliment with fish oil to get your omega 3s.
Once a month I like to go to buy my nuts and oils in bulk. These don't really go bad that often and can be stored for a while.
I like to rotate my method of food prep for variety. Stir fry, roasted, grilled, stewed, and fresh. You'll start to pick out the best quality of fresh ingredients and appreciate the flavor profiles that they have to offer.
Soon you'll be out of college with a real job add more of the organic and grass-fed ingredients to your diet. Remember that this is a way of life, thus you have a lifetime to find out what works best for you.
on April 30, 2015
at 10:39 AM
I haven't heard of any of those sites, at a first glance they look like fly by night infomercial sites for selling crap. ultimatepaleoguid looks ok out of the three, but also at a first glance, but careful not to load up on "paleo" deserts and bread. Thos are still high in calories and of the wrong macronutrient balance, usually.
You're better off sticking to the original sources of paleo info via books by: Mark Sisson, Robb Wolf, Loren Cordain, Art De Vany, Nora Gedgaudas, Liz Wolf, Diane Sanfillipo, and Dave Asprey.
Here's a slightly updated summary I wrote for another user:
Paleo diet summary:
Eat: mostly: wild caught fish, shellfish, grassfed meats (beef, bison, goat, mutton), including organ meats whenever possible (liver, tongue, tripe, feet, bones, gelatin, kidneys, etc.) pastured pork, pastured chicken (but in smaller amounts than fish and other meats due to higher omega 6 content), as many eggs from pastured chicken as you like (don't worry about "cholesterol" scares).
Eat lots of leafy green vegetables: arugula, spinach, kale, artichokes, celery, parsley, cilantro, etc., eat some but not tons of starchy vegetables such as sweet potato, yams, batata, yucca, parsnips, carrots, white potato, beets. If nightshades don't bother you, eat tomato, eggplant, bellpeppers, chilli peppers, white potato, etc. Mushrooms are also fine.
Eat lots of spices such as turmeric, oregano, thyme, mint, basil, etc., seaweed, etc. Use a clean sea salt if you can. Avoid commercial salts that contain strange ingredients such as silica, aluminum, etc. Avoid baking powder that contains aluminum. Instead use pure baking soda.
If you're going to eat starchy vegetables, do so at night, or late afternoon, don't have them for breakfast.
Eat home made ferments. Eat home made yogurt or kefir if you tolerate dairy, eat home made vegetable ferments, but make them carefully to avoid mold. Avoid things like commercial pickles that are made in vinegar and have added color and other junk - those are not fermented foods and should not be consumed as they do not contain live cultures, and use chemistry to preserve the cucumbers.
Avoid preserved fruit - these are made with tons of extra sugar which is harmful. Avoid canned foods as the can lining may contain plasticizers, and the food isn't as nutritious as fresh or frozen foods.
Eat high quality fats: butter from grassfed cows or ghee from the same, extra virgin olive oil, avocado and avocado oil, red palm oil, coconut oil, MCT oil, cocoa butter (well, actual high quality high cocoa chocolate, 70% minimum), lard or bacon from pastured pigs, tallow from grassfed beef/bison.
Avoid CAFO or conventional meats, eggs, and farmed fish, milk from cows treated with hormones, especially non-organic milk, or milk from non-pastured cows. (Pastured and organic means that the cows get access to grass and aren't fed hormones, antibiotics, and eat almost no grains. It's not related to the word pasteurized which simply means that their milk is heated to kill off beneficial organisms as well as harmful organisms.)
If you're on a budget and can't afford grassfed/pastured meats, pick the leanest cuts of CAFO beef you can find, and cook them in a crockpot to soften them up. In terms of eggs, CAFO eggs have about half the nutrition of pastured eggs, and it's mostly in the yolks, so throw out some of the whites and eat twice the yolks. For fish, use canned sardines, but ensure that they're in water or olive oil, and not some objectionable oil like soy.
In very limited amounts consume: honey, maple syrup, other forms of sugar, fruit (stick mostly to berries, avoid/limit high fructose fruits). Avoid eating fruits in winter, use them at the end of summer. Most honey in stores has been filtered and no longer has any beneficial bacteria, pollen or nutrients. Buy it from a trusted source. If you use maple syrup, buy real maple syrup and not fake syrups made with corn syrup or HFCS. Agave is nearly pure fructose and very damaging to your health, it's not a health food at all, avoid it.
Drink very limited amounts of alcohol when trying to lose fat, it prevents fat loss. If you must drink, avoid all beer as it's not gluten free, and it's full of bad carbs. Stick to clear liqours such as whisk(e)y, vodka, tequilla. Search for NorCal Margarita Recipe.
Eat limited amounts of nuts and seeds, of these macadamias are best. Almonds or pistachios, for example, are great in small amounts, but too much will be detrimental. Brazil nuts can contain a lot of selenium, so avoid eating more than 1-2 of these a day.
Avoid: anything artificial, food like products (i.e. crap-in-a-bag, crap-in-abox), containing "natural" and artificial flavors, preservatives, artificial sweeteners, industrial seed oils: "vegetable" oil, soy, corn, canola, cottonseed, peanut oils, fractionated, hydrogenized, deodorized, or otherwise modified oils. Avoid legumes (though in very limited amount chickpeas, peas, lentils are probably not harmful, though too high in carbs), all beans especially soy, all grains excluding very limited amounts of white rice, completely avoid things like wheat, rye, corn, barley, oats, brown rice, quinoa (which is really a seed), chia (also a seed), etc.
Avoid soda, fruit jucies, etc. If you must use a juicer, you can have vegetable and leafy green juices, but the fiber from these is beneficial, so use a juicer that does not separate the pulp from the juice, and avoid making fruit juice or too much juice from starchy veggetables such as beets.
Avoid any plastic containers, even those labeled BPA free. Use only glass, ceramic, stainless steel. If you must use plastic, never put anything warm or hot in a plastic container, while some plasticizers will still leak into the food, it will be limited if the food is cold.
Avoid eating at restaurants as much as possible. Cook everything at home and bring it to work. This way you can control both the
quantity as well as the quality and it helps you avoid all sorts of objectionable ingredients and contaminants.
Avoid "cardio" style exercise, especially chronic cardio exercise: i.e. jogging, marathons, treadmills, etc. Instead do strength training with weights, HIIT (High Intensity Interval Training) i.e. sprints, BurstFit style exercises, etc. Get lots of rest afterwards. Walking is fine. Working out too many days a week without enough rest will cause adrenal fatigue issues.
Sleep in a completely dark room, cover all LEDs from alarm clocks, cable set top boxes, and other light sources, block noise sources as best as you can, use blackout courtains to cover windows. Avoid computer, TV, phone, tablet screens and bright lights, when it's dark outside, at minimum use software such as F.lux or Twilight to change the color of these to orange, or wear orange glasses. Change some of the lamps in your bedroom/livingroom to orange for night use - you can buy "Party" bulbs meant for holloween/thanksgiving from hardware stores for this.
Depending on your latitude, get as much sunlight as you can to make vitamin D from the sun. If you can't, then look into supplementing with vitamin D, at least 1000iu/day, more in the winter months. You can and should get a blood test for vitamin D levels and increase/decrease your supplementation/sun exposure as needed.
You might also want to supplement with magnesium, K2, selenium, retinol forms of vitamin A. Avoid synthetic forms of folate, B6, B12, etc. as depending on your genes may be harmful (i.e. MTHFR gene defects.) Ideally, get your genome sequenced via 23andme or ancestry, get the raw results from them and send it to promethease to get results (thanks to the FDA's and NYS nasty interference.)
Avoid pollution sources as much as possible: car exhaust, unfiltered water, pesticides on foods, plastics, plastic fabrics for clothing/bedding, bedding that contains flame retardants, industrial cleaners/chemical cleaners.