Cheat Sheet

Paleo All-in-One For Dummies Cheat Sheet

From Paleo All-In-One For Dummies

By Kellyann Petrucci, Melissa Joulwan, Patrick Flynn, Adriana Harlan

The Paleo lifestyle is a great way to feel better. What you eat makes all the difference for how you feel — and how you perform when you work out or do everyday things like rake the leaves or clean the house. In these articles, you find some tips for amping up your Paleo diet smarts, for you and for your kids.

Including Superfoods on Your Paleo Diet to Boost Your Health

Primal superfoods that are part of the Paleo diet are multitaskers that heal the gut, decrease inflammation, and flood your cells with nutrients that are often lacking. In fact, superfoods help heal you on the deepest possible level, from the inside out, which is why many people turn to a Paleo lifestyle in the first place. This healing helps boost your immunity and your energy levels and helps you perform your best.

  • Cage-free, organic eggs: Cage-free, organic eggs are filled with vitamins and minerals, including biotin and choline. Biotin turns what you eat into energy, while choline moves cholesterol through your bloodstream.

  • Fermented foods: Because your gut has so much to do with your overall health and performance, fermented vegetables can be a great part of your food choices. Fermentation uses beneficial bacteria that are great for gut health. Try kimchi or sauerkraut, or ferment some beets or carrots.

  • Full-fat coconut milk: Paleo athletes love full-fat coconut milk because it’s high in saturated fatty acids and medium-chain triglycerides (MCT), which are both easily burned as fuel by the body. Buying full fat is important because the lighter versions are simply the full-fat version watered down.

  • Grass-fed meats: Grass-fed beef, bison, lamb and goats have less total fat, saturated fat, cholesterol, and calories. They also have more vitamin E, beta carotene, vitamin C, and a number of health-promoting fats, including omega-3 fatty acids and conjugated linoleic acid, or CLA.

  • Homemade bone broths: Bone broths are flavorful liquids made from boiling animal bones for an extended period of time, often with vegetables or herbs, and then straining out the solids. The resulting broth is rich in vitamins, minerals, antioxidants, and amino acids.

  • Meat jerky: After you work out, many times you’re looking to refuel immediately with a snack, and meat jerky is a great choice, as long as you’re sure to purchase meat jerky from the healthiest source you can. Look for free-range, no antibiotics or added hormones, no nitrates, MSG, soy, gluten,
or added sugar.

  • Organ meats: Organ meats, like kidney, liver, and heart, have a high concentration of fat-soluble vitamins and are one of the best sources of vitamin D. Organ meats also have essential fatty acids, which are great for your brain and the membrane that lines your cell walls.

  • Organic berries: Organic berries are low in fructose (which you want to keep on the low side to avoid blood sugar spikes) and high in antioxidants and nutrition, making berries a favorite Paleo fruit.

  • Sweet potatoes: Sweet potatoes take the lead as the number-one recovery food for the Paleo athlete. They give your body the energy you need to refuel and recover.

  • Unrefined coconut oil: Suitable for high-heat cooking and a good replacement for butter, unrefined coconut oil has antibacterial, anti-aging and anti-inflammatory properties that boost your immunity for better performance.

Making Paleo Foods Fun for Kids

You may have trouble convincing your kids to try some of the veggie side dishes that are common on a Paleo diet. Getting some kids to eat healthy can be a chore. Have you ever had a meal with a kid who examines his plate as if he were the lead investigator of a crime scene? Texture is important to kids, but so is presentation. Kids are visual when it comes to food.

When your brain sees something colorful and yummy, you get a desire for that food and immediately begin to release enzymes, which help in breaking down your food. You may be able to get your kids to eat something just by cutting the food into the shape of a heart or adding a smiley face. Here are some other tools to make food look fun and appealing:

  • Cookie cutters: Pick some shapes your kids like and use them on any foods you can. Keep a bunch on hand.

  • Ladle: Use a ladle to put food in mounds to look like mountains. You can use different sizes for different effects.

  • Food for faces: Use whatever foods you can, like raisins, olives, baby carrots, or apple slices, to add eyes, noses, and mouths or other designs on foods. Make it funny for bonus kid points.

  • Lunchbox beauty: Make packed lunches look as attractive as possible (and keep everything separate for finicky types) by using lunch boxes with compartments.

  • Fun plates and cups: Invest in plates or cups in shapes or colors that your kids find fun and adventurous to eat from.

Following a Paleo Diet while Traveling

Traveling can be stressful, and that stress is compounded when you’re worried about what which Paleo treat you’re going to eat after you arrive. However, there are ways you can make your trip Paleo, or at least Paleo-ish. Packing these foods for your trip can make a big difference:

  • Avocados

  • Sugar- and additive-free beef jerky

  • Bottled water

  • Coconut flakes

  • Cooked chicken slices

  • Cut-up veggies

  • Fresh-cut fruit

  • Hard-boiled eggs

  • Nuts

  • Paleo-approved deli meats

  • Sea salt

  • Single serving packets of nut butter