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The advantages of the Paleo Diet have been researched and proven in numerousacademic journals. It is amazing how changing what we put in our mouths can causesuch dramatic changes in our quality of life.The Paleo diet offers a wide variety of health benefits, and is considered to be one of thebest eating plans in the world. Unlike other types of diets where most people beginthem with the sole goal of losing weight, this diet is a lifestyle change that actuallyimitates the body’s perfect gene expression, thus making it a way of eating that trulyimproves every type of function.Because there are so many unique benefits to the Paleo diet, it is nearly impossible toname them all. That being said below is a list of some of the most commonlyexperienced benefits of the diet. Lose fat: The foods that make up the Paleo diet are what we call fat burningfoods. In fact, the Paleo diet allows you to eat large quantities of delicious foodwithout needing to worry as much about restricting calories. The result is a leanerand fitter body. Fight Disease: The Paleo diet is proven to help prevent diabetes, Parkinson'sdisease, cancer, heart disease and strokes. Improve Digestion: Many digestive problems such as, irritable bowel syndrome,Crohn’s disease and indigestion can be avoided. Clearer Softer Skin: Eating the Paleo diet means avoiding the foods that causeoily skin and pore blockage. When sebum is overproduced, obstructions of thesebaceous glands result and cause pimple formation. Foods in the Paleo diet donot cause the insulin spikes that result in a sebum boost. Therefore, you canexpect smoother, more attractive skin. Have Energy – Feel Great: Not only does the Paleo diet help people be healthierand look younger it also makes you feel better. Paleo supporters swear by thecaveman lifestyle because it just “feels” right. The only way to find out the energyand confidence experienced by others is to try it for yourself.PaleoDietRecipeCookbook.com9 Page

Other Results Reported Higher testosterone levels for men;Higher estrogen levels for women;Healthier muscle growth and greater muscle gain;Better joint health with the ability to heal joint injuries quickly;Fewer muscle aches and/or back pain experienced;Greater sex drive;Increase in fertility;Better scent with less body odor;A higher amount of stamina;A reduction in the amount of sleep that is needed;A more regular and less painful menstrual cycle;Greater bone strength;Healthier hair with less hair loss and thicker hair growth;A more regulated sleep pattern;A reduction or elimination of cravings for foods that are sugary;Greater flexibility;Greater physical endurance;More regulated hormone levels including less cortisol from stress;The ability to heal tooth decay;More regular and more frequent bowel movements;Decrease allergies to triggers in the environment;Finally obtain those coveted six pack abs!This list is just a sampling of the benefits that have been reported after starting thePaleo diet. Since every person is different, you may find that your experience isdifferent from others, and you may find that you experience a completely new set ofbenefits. What cannot be disputed is there are most definitely a wide range of positivechanges that will be felt once the diet has begun. With time you will find you are in thebest shape of your life, and you will wonder how you ever lived before. The amount ofenergy, the stamina, the improvement in overall body function, and the efficiency inwhich your body is now operating will make a world of difference in your life. The Paleodiet is quite simple to begin, only requires minor lifestyle changes that will not disruptyour daily routine, yet the benefits are undeniable. Try it for yourself to find out howmuch better you can feel!PaleoDietRecipeCookbook.com10 P a g e

People assume the Paleo Diet is complicated or difficult to follow, but it is actually quitesimple: eat real foods. For a guideline on portions, 56–65% of your calories shouldcome from animals, 36–45% from plant based foods. Keep proteins high at 19-35%,carbohydrates at 22-40%, and fats at 28-58%.What to EatEating a Paleo Diet isprovides a large varietyprocessed macaroni andenergy levels! Below aremore about experimentation than limitation. Mother Natureof delicious foods to explore. Instead of settling for a box ofcheese, feast on a meal that excites your taste buds and yourjust some of the many foods you can incorporate into your ild BoarBisonWild GamePheasantDeerDuckWild cken eggsGoose eggsDuck eggsQuail eggs11 P a g e

VEGETABLESStandardsCauliflowerBroccoliCeleryBell PeppersOnionsLeeksGreen OnionsEggplantBrussels osLeafy GreensCollard GreensLettuceSpinachWatercressBeet TopDandelionSwiss ChardMustard GreensKaleTurnip AcornPumpkinZucchiniYellow rsnipsArtichokesRutabagaSweet abellaChanterellePorciniShiitakeCriminiMorelNuts & SeedsBrazil NutsPistachiosSunflower SeedsPumpkin SeedsSesame SeedsPecansWalnutsMacadamia NutsPine NutsChestnutsCashewsHazelnutsAlmondsFlavor esTarragonOreganoDillBay LeavesSageCorianderBasilCilantroSUPPORTING FOODSFatsOlive OilAvocadoCoconut OilClarified ButterLardTallowVeal FatDuck FatCoconut FleshNut OilsNut ButterLamb ipeCookbook.comCayenne PepperChiliesGingerOnionsGarlicBlack PepperHot PeppersStar AniseMustard SeedsFennel la12 P a g e

What NOT to EatThe main foods to eliminate are processed foods, which are the largest source of toxicityand malnutrition. Processed foods are the easiest items to eat these days and we eatentirely too much. Grains that form the base of sandwich breads, cereals and pastashave no place in the Paleo Diet. Processed fats and vegetable seed oils are alsocounterproductive to your health. Legumes, especially soy should be banished from yourdiet. There are no refined sugars, very little dairy and absolutely no processed foodsallowed in the Paleo diet plan. If you ban these unhealthy foods from your house andshop only for the healthy paleo foods this diet will become easy! Remove all temptation!15 “Rules” of the Paleo Diet LifestyleIf you need a more concrete recap of what to do and what not to do in order to live aproper Paleo diet lifestyle the following is a list of 15 most commonly observedguidelines:1.The Paleo diet should contain moderate amounts of animal protein, lowamounts of carbohydrates, and it should be high in fat. Portion control andcounting calories is not needed or recommended.2.Saturated fats such as coconut oil can be eaten in unlimited quantities. Duckfat, beef tallow, and lard can also be eaten, but only if they come from grassfed animals. Olive, macadamia, and avocado oil are also good to use as fats.3.Animal protein can be eaten in healthy portion sizes. These include organmeats, wild game, red meat, eggs, pork, poultry, and fish. Cooking with thebones in place makes the meat more tender, juicy, and tasty, and can alsomake great tasting soup stock.4.Eat plenty of vegetables either raw or cooked with some type of fat. A starchsuch as a sweet potato can provide non-toxic carbohydrates that provide cleanenergy.5.Fruits and nuts should be eaten in low to moderate amounts. Low sugar fruitssuch as berries, and nuts that contain omega 3 fatty acids are best. Eliminatefruits and nuts completely if you are trying to lose weight.6.Choose meat that is grass fed from local farms in your area. If you choose leancuts of meat, add fats when cooking.PaleoDietRecipeCookbook.com13 P a g e

7.Do not eat legumes, or grains. This means eliminating oats, corn, rice, soy,barley, beans, rye, peanuts, and wheat.8.Do not use any vegetable, partially or fully hydrogenated oils such as canola oil,peanut oil, soybean oil, margarine, corn oil, sunflower oil, or safflower oil.9.Do not eat sugary foods such as processed foods, prepackaged foods, fruitjuices, soft drinks, or sugar.10.Do not eat dairy products, except for grass fed butter if you cannot do without.11.Eat only when you are hungry, and do not worry if you find you are skippingmeals. There is no need to eat three defined meals each day.12.Try to reduce or eliminate as much stress in your life as you possibly can, andsleep when you feel the need to do so. Try going to bed when it becomes dark,and wakeup when it is light, without using an alarm clock.13.Keep exercise to a normal level, with short and intense routines just two tothree times each week. If you feel tired, do not work out. Think of exercisesessions as short sprints that are intense right off the bat, without the need forin depth cardio.14.Instead of commercial supplements or multivitamins, take just a vitamin Dsupplement and probiotics.Iodine may also need to be supplemented,however this can be done naturally through foods such as seaweed.15.Take some time to enjoy life! Get outside, play some games, travel, discovernature, and just relax.Unfortunately, the cheapest and quickest foods available today are usually the leastnutritious. Our busy lifestyles have our kids raised on a diet of processed foods and fastfoods. Even the popular culture makes eating real foods an odd concept. Despiteknowing the benefits, some never try the Paleo diet because they believe it is too hard.Living a long, healthy fulfilling life is well worth a few small changes in what you eat.While not as easy as stopping at a drive-thru, maintaining a Paleo lifestyle can beachieved if you follow these tips.PaleoDietRecipeCookbook.com14 P a g e

Stay Organized: The number one tip is to be organized and prepared. Thebiggest challenge will be to have Paleo foods always available at your home and toplan your meals. You are much more likely to eat healthy food choices if it isreadily available at home. Change How You Shop: Find the best farmers markets, butchers and whole foodgrocery stores in your area. Before going to the grocery have a list of items youplan to pick up. Shop the perimeter of grocery stores to avoid the aisles filled withprocessed foods. This may be difficult at first, but after a month or so you will nolonger feel a need to peruse the sugar aisles. Clean Your Pantry: Clear your cupboards of all the cereals, pasta, and processedfoods in your cabinets. Don’t worry, you will replace these foods with much moresatisfying fresh and healthy foods. Click Here to get the Paleo Budget Guide: Learn to save time and money. Learn to Work the Kitchen: Unlike a diet based on grains, there are many foodsto eat with the Paleo Diet such that you should never become bored. The best wayto take advantage of everything nature has to offer is to learn how to cook. Bycombining diverse flavors and foods, there is an endless amount of tasty dishes toexcite your taste buds. Dress Your Food: Most of the condiments on the store shelves are filled withpreservatives. However, you can enhance the flavor of your foods by making yourown condiments at home. Ketchup, mustard, salad dressings and sauces can bemade at home naturally with delicious results. Exercise: Just changing your eating habits will cause you to lose weight naturallyon the Paleo Diet. Add exercise to the mix and you will be amazed at how quicklyyou notice a difference. Your true, toned physique will come out as pounds shed.You will also notice the amount of energy increase compared to when you ate atraditional diet. Start feeling strong, energetic, mentally sharper and all aroundyounger. Join a Support System: Find chat rooms and forums where like-minded peoplemeet. Participate at a gym where the Paleo Diet is the main lifestyle choice. It isnice to share ideas on the best Paleo books, and even give advice on keeping truePaleoDietRecipeCookbook.com15 P a g e

to the diet plan. Joining a community online or in person is extremely motivatingwhen you learn about how other people’s lives have improved just from stayingtrue to the Paleo way.Money-Saving TipsMany people who want to begin a new diet worry a great deal about the cost. Of courseyou want to eat healthier and be healthier, but you also do not want to break the bank.The Paleo diet does not have to cost a fortune to be followed correctly. Here are sometips to help you enjoy the benefits of the Paleo diet while sticking to your budget.Stock Up: Buy your food items in bulk, especially when they are on sale. Meat can bepurchased in large family packs, divided, and easily frozen. Vegetables can also befrozen, and items like olive oil keep for a long period of time when stored properly.Choose Meat on the Bone: Not only are these cuts much cheaper than bonelessvarieties, they also provide a great deal more flavor, and tend to have a bit more fat.Buy Organ Meats: Organ meats such as liver, heart, and kidneys are very inexpensiveand provide an astonishing amount of nutrition. This is one staple that should be foundin every Paleo dieter’s kitchen.Purchase Canned or Whole Fish: Try to always avoid buying farmed fish. Instead,purchase canned fish such as canned wild salmon, sardines, or tuna. These items go onsale quite often, so stock up when you see a good deal. Another helpful tip is to buywhole fish from your local fish market. When you purchase a whole fish it is generallyless expensive because you are not paying someone else to fillet, debone, and skin it.Doing this yourself may take a bit of practice, but once you get the hang of it, you willfind it is a very cost effective way to stock the freezer.Shop Local Farmer’s Markets: It is always a good idea to buy fresh, local producefrom your area. Not only is this food healthier for you, it is generally cheaper because itdoes not have to be trucked a great distance to reach its destination.Purchase Frozen Vegetables and Fruits: Frozen produce is always handy to have onhand, and it is on sale a great deal. Since frozen vegetables and fruits are usually rapidfrozen right after they are picked, you know the food will be nutritious because it is ripe.Grow Your Own Produce: Keeping a small garden is easy to do, costs very little, andcan yield a bumper crop of nutrition. You will also gain the benefit of getting outside,PaleoDietRecipeCookbook.com16 P a g e

communing with nature, knowing exactly where your food comes from and how it washandled, and getting some exercise.Make Dressings Yourself: This is quite easy to do, and you can save a ton of moneyby not buying bottled dressings. You will also be able to control exactly what goes intothem for optimal health. All you need is some good oil, such as olive oil, lemon juice orvinegar, and your favorite herbs and spices.Fishing and Hunting: Two activities that have been done for centuries are still someof the best ways to stock a freezer. When you catch or kill your own food you know forsure where it came from, how it was processed, and that it was organic. You will alsobenefit from spending time outside and getting a good deal of exercise to bring homedinner.Get the Paleo Budget Guide: Click the link to learn how to save time AND money.One of the biggest stumbling blocks with the Paleo Diet plan is desserts. Most dessertshave unnatural sweeteners and starchy carbs that spike insulin levels. For specialcelebrations and birthdays sometimes a sweet treat is in order. There are some verytasty Paleo desserts that can help you transition fully into the Paleo lifestyle withoutindulging in bad choices or having a gluten stomachache. While it is not a good idea toeat desserts after every meal, Paleo-friendly desserts can stop hardcore cravings fromyour pre-Paleo days.Below is a list of a few paleo substitutes for preparing delicious desserts. Almond flour: Grinding almonds creates nutritious, high protein flour perfect formaking muffins, breads and of course, traditional macaroons. Raw Honey: Because honey can be eaten straight from the hive, it is considereda true Paleo sweetener. Though it is a whole food, honey is highly caloric and doesspike insulin levels, so use sparingly. Honey is the natural sugar substitute.PaleoDietRecipeCookbook.com17 P a g e

Cocoa: Unsweetened, pure dark chocolate has nutritious antioxidants and sticksto the limited dairy rules. Opt for the natural cocoa over the Dutch processedversion that loses its benefits during processing. Pure Vanilla Extract: Pure vanilla extract is a staple in any baker’s cupboard.Just make sure to buy the pure stuff and not the cheap flavoring. Coconut Oil: Coconut oil is a medium chain fatty acid, which means it transfersdirectly to the liver where it is used for energy instead of being stored directly asfat. It also stimulates the thyroid gland helping to speed up metabolism. Coconutoil adds a subtle sweetness to pancakes and other baked recipes. Coconut Milk: A great dairy substitute, coconut milk contains lauric acid. Lauricacid helps to boost the immune system. You can use coconut oil to make icecream, hot cocoa, pudding, and even eggnog. Nuts: Nuts are loaded with good fats the body needs. Hazelnuts, pecans,macademian nuts and almonds are lifesavers in the kitchen. Use nuts for piecrusts, candies or even as a simple spiced nut blend. Frozen Fruit: Freeze berries to make easy desserts. Use them to make rich frothysmoothies or sorbets. Frozen grapes and cherries taste delicious straight from thefreezer. Try frozen bananas on a stick or blended down for a creamy ice creamexperience. Dates: Dates are natural sweeteners that can be used in place of honey. Theycontain simple sugars like dextrose and fructose that are easy to digest andreplenish your energy. Blend dates in the food processor with wet ingredientswhen baking. Dates also work well as a binding agent for snack bars. Click to view the Paleo Sweets Cookbook for many incredibly delicious paleodessert recipes.PaleoDietRecipeCookbook.com18 P a g e

The real key to the success of the Paleo Diet is that it forces you to give up nutrient poorfoods in favor of nutrient dense healthy foods. Unhealthy processed foods with unnaturalpreservatives, dyes, hormones, concentrated fats or sugars (and other nastiness) areleading to an epidemic of disease and obesity. Avoiding grains, dairy, and legumes hasthe effect of forcing you to avoid many of these processed foods as well as desserts andpastries which can cause you to balloon up. It also means that you satisfy your caloricintake with more nutrient rich foods such as fruits, vegetables, and meats which is reallywhat your

The advantages of the Paleo Diet have been researched and proven in numerous academic journals. It is amazing how changing what we put in our mouths can cause such dramatic changes in our quality of life. The Paleo diet offers a wide variety of health benefits, and is co