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Paleo Diet Recipes Books
Kellyann Petrucci
Melissa Joulwan
Patrick Flynn
Adriana Harlan
|
Published:
March 2, 2015

Paleo All-in-One For Dummies

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Overview

Live the Paleo lifestyle to get healthy and fit with natural foods

Paleo All-In-One For Dummies is the powerhouse resource that includes all the information you'll need to get started with the Paleo lifestyle or further refine your diet if you're already a convert! With content from leading authorities on the Paleo lifestyle, this easy-to-read, all-in-one resource offers a complete overview of living the primal life to lose weight, improve athletic performance, get fit, and stay healthy. Use the tips from the book to change your diet to include healthy, natural foods, then jump into the companion workout videos to master the Paleo moves and techniques that are featured in the book.

The Paleo movement is taking the scientific world by storm, with studies indicating

that the diet lowers the risk of cardiovascular disease, encourages weight loss, controls acne, and leads to greater overall health and athletic performance.

  • Discover an appealing, sustainable alternative to highly restrictive diets that are doomed to fail
  • Incorporate healthy, natural foods into your daily routine to achieve better health and a better physique
  • Get comprehensive coverage of the Paleo lifestyle from leading experts
  • Start or refine your paleo diet whether you're new to the concept or a seasoned Paleo follower

If you want to know where to start with the healthy-eating Paleo lifestyle, Paleo All-In-One For Dummies is your resource to get on track and stay the course to create a healthy, happy, and fit new you.

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About The Author

Dr. Kellyann Petrucci is the coauthor of the health and lifestyle books Living Paleo For Dummies and Boosting Your Immunity For Dummies. She also created the successful kids' health and wellness program Superkids Wellness and the Paleo door-to-door home delivery food service Living Paleo Foods.

Melissa Joulwan is the author of the paleo recipe and lifestyle blog www.theclothesmakethegirl.com.

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CHEAT SHEET

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.
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Articles from
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Your habits create your destiny, and that plays out profoundly in your physiology. Paleo can help you create healthy habits. Like it or not, the human body is designed to live a certain way, and the more you stray from nature’s blueprint, the more you suffer. Sticking to the 80-percent rule To get long-lasting results, you can benefit from spending at least 30 days eating a strict Paleo diet.
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The roadblocks to a Paleo lifestyle are the frustrations you may go through when you know what you have to do but are apprehensive about accelerating. They’re the fears you have when you know change is closing in. They’re the stories you tell yourself that make eating Paleo difficult to endure. The Paleo lifestyle is about you.
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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 addi
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You can gain strength, power, and aesthetics with Paleo fitness— vastly superior to that of 
the average individual indentured at the big-box gym — quickly, safely, and inexpensively through a choice selection of primal bodyweight exercises. Paleo fitness demands that you unplug, disconnect, and go low-tech to reap high yield.
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You live longer, stronger, and more healthfully when you start eating and living Paleo because you move toward health. When you’re truly healthy, your immune system is solid, protective, and strong. Your body works for you, not against you, and transformation happens. People usually start Paleo to lose weight.
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Fish is an important part of a Paleo diet. Some people buy only frozen fish and seafood or avoid these versatile and nutritious protein sources altogether because they aren’t sure how to buy quality fresh items. Here are some tips to help you enjoy the healthiest, freshest fish and seafood possible: Go to only the best fishmongers or to a reputable store and ask for the catch of the day.
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Health is contagious. The Paleo lifestyle is all about health. The healthier the food, the more health it brings to your body. Of course, the opposite is true as well. You may have heard some of the debate over grass-fed and grain-fed meats; the animals’ diet is one factor that makes a big difference in the meat you eat.
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A good Paleo exercise program comes from a well-developed recipe. As long as you understand the ingredients needed for the recipe, you can produce, with a fair amount of consistency, an exercise program that produces predictable and repeatable results. A fitness program is like a recipe in more than one way. For example, even a cook with very little experience can prepare a decent dish as long as he accurately follows a recipe.
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This could also be called “Gaining Strength with the Option of Gaining Weight with Paleo Workouts,” because for those of you who want to add some muscle mass, your ability to do so increases in direct proportion to your absolute strength. To say it another way, the stronger you are, the more potential you have to add muscle mass.
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Portion distortion is common and should be monitored on a Paleo diet. Most people never realize how much they’re eating in a day. Until you get in the swing of things, make sure you pay attention to the portion sizes of what you’re eating. After the first 30 days, understanding correct portions becomes second nature, and you automatically know how much should be on your plate.
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Adopting the Paleo diet can help you minimize stress. What many people don’t know is that stress not only makes you sick but also makes you fat. Society tends to equate weight problems with gorging on food, but the roots often go much deeper than that. Some people eat because they’re hungry for something more in their life — like balance.
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Paleo fitness can help cure you of chronic cardio syndrome. Chronic cardio is the nefarious condition of overtraining brought about by an unjustified abundance of steady-state cardiovascular activities. The most common culprit is the treadmill. This condition is communicable, as you can see for yourself should you ever feel the need to walk into a big-box gym again.
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Time to replenish your pantry with foods that are going to get you results. See, Paleo isn’t so boring! With these pantry foods in your arsenal, you can get really creative: Shredded coconut (great as a snack or to add sweetness to dishes). Unsweetened coconut milk (full-fat canned), unsweetened almond milk, and flax milk (instead of dairy).
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Eating out is an inevitable and pleasurable part of our culture. But when you’re committed to a Paleo diet, it becomes something of a challenge — although one you can meet with a little forethought and information. Making informed choices Here are some tips to help you win over your server and get the information you need to make Paleo-friendly choices: Call ahead.
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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.
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Some favorite foods are the source of confusion, especially on morning TV shows and magazine covers. Is it sugar or fat that’s making everyone fat and unhealthy? Do eggs dangerously raise our cholesterol? Wait, doesn’t saturated fat cause heart disease? Is alcohol a bad idea, or should I drink a glass of red wine every day?
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To get the most from the Paleo lifestyle, you need to train the primal patterns. Conventional wisdom maintains that you can get most of the strength and fitness you’ll ever need from a small fraction of all the exercises you’ve ever heard of and subtle variations therein. In other words, a handful of battlefield-tested exercises offers tremendous utility — far above and beyond that of most other exercises.
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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.
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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.
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Metabolic conditioning is essential to Paleo fitness. The human body relies on a substance known as ATP (adenosine triphosphate) to supply energy, commonly referred to as the body’s “energy currency.” The human body can use carbohydrates, fats, and protein to supply itself with this energy currency. Metabolic conditioning is any form of exercise aimed to increase your body’s efficiency for storing and delivering energy (ATP).
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Loaded carries are an essential element of Paleo fitness. Carrying is far from a fine art. It’s an art of the simplest nature, really, kind of like finger painting. Out of most Paleo movements, loaded carries are probably the quickest skill to acquire. In fact, they’re very hard to do wrong, but don’t think this makes them easy.
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The Paleo lifestyle is all about health and balance, A push without a pull is as wrong as eggs without bacon. But because most people are after the “mirror muscles” — the pecs, the biceps, and the shoulders — they do way too much pushing and almost forget about pulling. In fact, most people are so unbalanced, they would benefit from performing twice, or even three times, as many pulls as they do pushes!
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In the domain of pushes, there are two Paleo fitness categories. The first is a horizontal push, such as the push-up. It’s horizontal not because the push-up has you in a horizontal position but because if performed standing, the movement would be horizontal to the floor. The second is a vertical push, such as an overhead military press.
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The purpose of the hinge is to move and produce force from the hips. This is a necessary life skill and Paleo exercise. Being able to move properly from the hips allows you to lift weight safely up off the ground without wrecking your back and maximizes your athletic abilities. The most basic, or primal, hinging pattern is the dead lift: a bending of the hips to reach down and pick something up.
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The squat is the most potent of all Paleo exercises; pound for pound, it burns more calories and triggers more muscular activation than any other movement. The squat is also the king of all strength-building movements, and nothing can dethrone it. Heavy squats are marvelous. They place a tremendous amount of stress on the body and flood the system with natural growth hormones (including natural human growth hormone).
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Complexes are a series of exercises in Paleo fitness you perform successively — flowing from exercise to exercise with little to no rest in between. Complexes are different from circuit training because you typically perform them with a single modality, such as a barbell, dumbbells, a sandbag, your own body weight, or a set of kettlebells.
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With Paleo fitness, you develop primal power by pushing around heavy things, by jumping, and by sprinting. You don’t need any fancy technical equipment. The good old-fashioned moves work just fine — actually, they work the best. Power is the ability to exert force rapidly. In other words, power is the amount of work you perform in a certain amount of time.
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Plainly, Paleo strength training is about making you strong(er). To get strong, lift heavy. You find out what heavy means shortly, but for now, just know that rarely is it anything pink or rubbery. Don’t let this intimidate you. Heavy lifting is by no means a dangerous endeavor — assuming you’re a healthy individual — unless you go about it unwisely.
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The advice about good nutrition can be very confusing. How do you know what you need for a Paleo diet? Well, that can be tough to decipher. Just browse the magazine covers at the checkout stand to see all the conflict: low-carb, no-carb, low-fat, vegetarian, vegan, no fruit. What’s next — no food? No air? The USDA Food Guide Pyramid can take much of the blame, even though it’s been several years since the pyramid was the prevailing guideline for how to eat.
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You’re giving yourself more of what you need if you use Paleo soup recipes instead of buying ready-to-eat soups or broths at the grocery store. But if you find yourself in a situation where you have to buy ready-made soup or broth, you can still ensure that you’re getting the best ingredients and none of the bad stuff.
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The Paleo lifestyle is all about improving your health and general well-being. To this end, you should consider cooking with spices. Many cultures have used spices to heal for thousands of years. The following are top picks for healing spices: Black pepper: Pepper is a great spice to maximize your digestion. It helps move food along the colon at a good pace, and the quicker and smoother the ride, the healthier your colon.
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So the USDA food pyramid had major problems, and the new USDA MyPlate didn’t correct those problems. However, the Paleo food pyramid is built on simple, real foods that are close to their natural state. When you create meals with the healthy building blocks of the Paleo pyramid, weight loss is effortless, and vibrant good health is a natural side effect.
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To reap the rewards of living Paleo, you don’t need to be perfect. In fact, if you follow the Paleo guidelines 80 to 90 percent of the time, you’ll enjoy the majority of the benefits and vastly improve your health. However, during the 30-Day Reset, you need to follow the Paleo guidelines stringently. To put it in plain language: There’s no cheating during the 30-Day Reset.
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Whether you’re a busy parent or just a busy person on the Paleo diet, do yourself a favor and get a slow cooker. Making meals this way is both convenient and wholesome. The slow cooker frees your oven and stove top for other uses, and it makes cooking for large gatherings or holiday meals easy! Sauces and gravies cook really well in a slow cooker too.
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When you’re going through the first 30 days of the Paleo reset, you’re breaking food habits and cravings, especially cravings for sugary foods. The sugar demon will constantly tap you on the back, trying to get you to eat your bagel, pasta, or bowl of cereal. This guy will try to justify why it’s no big deal to have a bowl of oatmeal or a sandwich.
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