Introduction to Paleo – Paleo 101 video

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If you are new to Paleo, the Paleo 101 video below will give you the basics you need to get started! (Script below the video)

 

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Hi everyone! Alex from myPaleoPal here. Are you brand spankin’ new to paleo? If so, listen up. There are a few things you should know before we get started. You’ve probably been wading through the information wondering, “Where’s the short list?” That’s where I come in.

I’ll let you know just what to do and why you wanna do it. I’ll explain the ins and outs of the Paleo diet so we can clear up any confusion right off the bat and you can be on your way to optimal health.

Before we start, a note of caution

Much of what you are about to hear goes against your pre-existing health beliefs. You will be tempted to stop watching this video and dismiss everything you heard. Don’t!

Keep an open mind and listen to the end because this is powerful stuff and it’s changed the lives of hundreds of thousands of people.

So, what is paleo, and why is it called that?

 

 

The paleo diet is modeled after the way our ancestors ate in the paleolithic era before agriculture and the domestication of animals. Back then we were hunter gatherers.

Our diet was mostly what we could hunt, fish, pick from plants or find in the ground. We were lean, agile and muscular.

 

 

Think of our genetic evolution as a 100-yard line. The first 99.5 yards are how long we spent as hunter-gatherers. That last half-yard represents our evolution after the agricultural revolution, where our diet radically shifted but our genes were still the same.

Genetically speaking, we are still hunter gatherers!

The hunter gatherers were notoriously fit, strong, and agile. But today we are sick, tired, depressed and fat.

So, how do we take it back to the roots and defy the evolution of man?

It is believed that during this time, five food groups that are commonly consumed in the world today were not readily available:

 

The Five No’s

• Sugar
• Grains
• Dairy
• Legumes
• Processed foods

Let’s dive into each group.

Sugar

Added sugar is the first element on the No list.

Today it sneaks in everywhere, from salad dressing to canned soups. Sugar sends your blood sugar spiking and dipping, which will prevent your body from burning fat efficiently. Sugar is addictive and promotes overeating.

A large amount of scientific studies link refined sugar to obesity and other modern health issues. Sugar comes in many forms and its effect is complex.

For now just remember that refined sugar is on the no list.

 

 Grains

Second on the no list is grains. On the Paleo diet we avoid grains for 3 main reasons:

First of all they they contain “antinutrients” — toxic substances that prevent your body from absorbing the nutrients it needs and that create autoimmune and digestive irritation. Grains also contain inflammatory proteins like gluten. They damage your gut lining and cause inflammation throughout the body.

Like sugar, grains also cause the body to release insulin, which triggers fat storage. We want to eat to avoid drastic blood sugar dips and spikes, so that our energy level stays constant.

Lastly, the nutrient content of grains is inferior to other foods, especially in the 13 vitamins and minerals most lacking the US diet. As a species, we humans have no requirement for cereal grain. We can obtain all the required nutrients from meats, fish, seafood, poultry, fresh fruits, vegetables and nuts.

Fun fact: corn is a grain, not a vegetable. Avoid this too.

 

Dairy

Dairy is the third no on the Paleo diet. From an evolutionary perspective we avoid it because our ancestors didn’t have it. How do we know our hunter gatherer ancestors didn’t drink milk? Well … have you ever tried milking a wild buffalo? Good luck!

It’s only at the dawn of agriculture 10,000 years ago and the subsequent domestication of dairy animals that dairy became part of the human diet. So just like grains, dairy is extremely recent in our evolution. It’s a newcomer food!

We also avoid dairy because no other species drinks the milk of another animal throughout adult life. Isn’t that weird? Not convincing enough for you? Processed cow’s milk contains growth hormones, bacteria, and antibiotics and also produces a strong insulin response.

Another tell tale sign that something is wrong with dairy: 65% of all people on the planet can’t consume it without experiencing some form of digestive distress. More than half of the human population is lactose intolerant.

So what about calcium? Dairy as the ultimate source of calcium is a myth created by the dairy industry. You can find many Paleo friendly sources of calcium including salmon, sardines, spinach, and almonds.

 

Legumes

Legumes, like beans, peas and lentils are the fourth group on on the No list.

Even though they are traditionally regarded as healthy, they actually contain the same antinutrients that grains do. Legumes are often high in phytic acid which prevent nutrient absorption from other nutrient-dense foods. This mostly becomes a problem when the diet is rich in legumes and a bulk of the calories in your day come from them.

Processed foods

Last but not least, the Paleo diet bans any kind of processed foods created by the modern food industry. Obviously all this junk was not available to our ancestors. Processed foods are filled with artificial ingredients, sweeteners and preservatives. They are high in calories but nutritionally poor in vitamins and minerals.

Processed foods are also high in added sugar and low in fiber which promotes overeating, hormonal imbalance and obesity.

Processed foods have become such a pillar of our modern lifestyle that it can seem almost impossible to live without them. But trust me it is possible and eliminating them will have a huge impact on your health.

If you’re completely new to Paleo you’re probably a bit confused right now. These 5 no’s summarize everything you eat on a daily basis. I’m sure you think there’s nothing left to eat. Don’t be scared! Now that we’ve covered everything we can’t eat, let’s focus on what we can eat!

 

Paleo Food Pyramid

Let’s have a look at the Paleo food pyramid. You’ll notice it looks very different from the standard USDA food pyramid you’ve seen before.

• At the bottom of the pyramid you’ll find animal products. This is one of the main sources of energy in the Paleo diet. It includes all types of meats such as beef, chicken, pork and lamb. It also includes fish and seafood, which by the way is recommended to have at least 3 times per week for omega 3 content. Eggs are aslo very nutritious and a healthy source of protein and fat. When choosing these products, Paleo focuses on grass-fed, pasture-raised, wild-caught proteins because these are nutritionally superior.

• In the middle of the pyramid you’ll recognize vegetables and fruits. All are acceptable on the Paleo diet. It’s recommended to eat a lot of green vegetables like kale, collards, broccoli, and cabbage. You can have root vegetables such as beets, carrots, and squash. Starches like sweet potatoes and plantains are also allowed. Fruits are great too but should be consumed in lower quantity because of their higher sugar content.

• At the top of the pyramid you’ll find nuts and seeds, which should be eaten in moderation as well.

• We are also going to include a decent amount of healthy fats in each of our meals. This will come from avocado, coconut products, olive oil, ghee, tallow and so on.

 

Why would you want to follow this diet?

It’s not a magic cure to any or all things, but it can be a very powerful tool to improve your health.

First of all, it can be a very effective method of losing weight. The logic? You will eat foods that are very filling and nutrient-dense, leaving you satisfied after each meal. You’ll regulate your blood sugar level and improve your hormonal balance. You’ll stop craving sweets all the time!

And the best part about the weight loss is that it’s easily sustained. It’s not a quick fix or a crash diet. It’s a way for you to quit counting calories forever and get lasting results.

The Paleo diets also eliminates inflammatory foods which helps people who suffer from a myriad of symptoms from chronic pain to asthma. Many people use a paleo diet to heal autoimmune disease, reverse the effects of diabetes, and help to clear up their skin. The benefits are endless.

Finally, eating whole, nutrient-dense foods will give you better energy throughout the day, and often improves the quality of sleep you get as well. Combined with stress management, this shift in diet can really help you to live life to the fullest while feeling your best.

How can you get started?

The beginning is the most difficult part. It’s best to just get right into it. A 30 day trial period on paleo will be enough to show you in what ways it can benefit your life, no matter your background or goals. Clear the pantry and get cooking! Eating a balanced portion of meat, healthy fats, and vegetables is as simple or as complicated as you make it.

Having a support network is crucial when transitioning to Paleo. Thousands of people post on the MyPaleoPal app every day. There’s an unlimited amount of Paleo meal ideas for you to get inspiration from. Through the app you’ll also meet a like minded community that will support and encourage you. You’re not alone!

The paleo diet is a long-term solution to a huge range of modern health issues and a vibrant, healthy life. All it takes is a solid foundation of knowledge and a willingness for a new experience. Remember the five no’s and you are set for success. Best of luck!

Time to get started! Next steps:

– Download the app (click here)

– Stay tuned for emails regarding your FREE 30 day meal plan including recipes, batch-cooking videos and shopping lists.

– Join the myPaleoPal private facebook community page