LittLe HiStory WHy We Avoid grAinS WHy We Avoid

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paleoaholic PALEOAHOLIC Little History They ate nothing but real food.

Why we avoid grains Just like legumes, grains

why we avoid dairy The main reason why milk, cheese, butter and ice

NEW TO PALEO? 07 Avoid Starchy

IT’S NOT A DIET, IT’S A LIFESTYLE!

10 Avoid

Processed

15 Paleo Meal Plans

What is Paleo? Paleoaholic.com

theLifestyle

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It’s not a diet! You may have noticed that a friend or a gym buddy dramatically transformed into someone really fit and healthy, and found yourself wondering what their secret is. Well, the answer is here for you. It’s the paleo diet! For Paleo newbies, and those who are about to try the paleo diet, here’s everything you need to know to get started on this fascinating way to thrive on life! Paleo diet is simply the modern way to imitate the huntergatherers way of eating. It is based on the principle, “If the cavemen didn’t eat it, you shouldn’t either”. There are many reasons for taking this blast to the past, and you’re about to discover them within this EBook. Paleo is all about saying goodbye to refined sugar, grains, some legumes, dairy and processed foods, while heartedly embracing more meats, fish, poultry, nuts, fruits, and vegetables in your diet. You and your health certainly won’t miss the items kicked to the curb, and your taste buds definitely won’t be lacking with the delicious Paleo meal plans. John & Karen Golat Paleoaholic Founders

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What is Paleo? Paleoaholic.com

Realfood

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MEATS

SEAFOOD

Grass-Fed

Wild Caught

Grass-fed meat isn’t a luxury

Wild Caught - These fish tend to

item – it’s real meat. Factory

be higher in Omega 3 fatty acids,

meat has the wrong fatty acids,

protein and contain very low levels

contains obesity-causing hormones,

of disease as well as being free from

and usually has mycotoxins (very nasty biotoxins formed

antibiotics, pesticides & artificial dyes. Wild caught are

by mold in cattle food and meat processing). Grass-fed

obviously free to roam about the ocean and find their

meat is in a league of its own. Steers (castrated bulls)

own food which results in them containing less fat then

can’t make nutritious meat if they aren’t fed the proper

the farm raised versions.

ingredients. If a steer isn’t fed nutritious food, it won’t become nutritious food.

VEGETABLES

FRUIT

Organic

Organic

With organic methods, the

Organic fruit is safer, possibly

nitrogen present in composted

more nutritious, and often better

soil is released slowly and therefore

tasting than non-organic food. They

plants grow at a normal rate, with their nutrients in balance. Organically grown food was also

for the environment. Organic fruits do, absolutely, reduce

somewhat higher in total phenols, plant compounds that

your exposure to pesticides in your food. And that is a

have antioxidant activity.

good thing!

EGGS

NUTS

Pasture & Grass-Fed

Organic

Even though the label says that

All natura organicl nut products

the eggs are “certified organic”

may not contain any additives

or come from “un-caged” or “free-

or preservatives, but it does not

range” hens or from hens fed an “all-

mean that they are organic. They can

vegetarian” diet, this is no guarantee that the hens had

be all natural, but contain products that are not grown or

access to the outdoors or pasture. Pastured hens are

produced organically.

exposed to direct sunlight which their bodies convert the sunshine to Vitamin D and then pass on to the eggs.

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also say organic production is better

What is Paleo? Paleoaholic.com

littlehistory

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t’s no news that our ancestors, who lived in the Paleolithic Era 2.5 million years to 10,000 years

Did you know that we also provide paleo meal plans?

ago, were cavemen and huntergatherers. They survived solely on hunting animals and gathering foods provided from the good ole’ mother nature. They ate virtually every food that they could gather and hunt including nuts, fruits, vegetables, meats, fish and sea foods. They ate nothing but real food. It was once assumed, now confirmed, that their diet had a direct play in how they were much stronger, taller, leaner and healthier

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human beings than what most

aleo recipes sent straight

people are today. They exhibited

to your email, and online

no signs of lifestyle diseases back

access to our phenomenal

then, and it wasn’t until agriculture

community where you’ll receive

started that the diseases began.

other’s tips and tricks that will widespread. Even those innocent

have you thriving on this tasty

For the past 100 years, numerous studies have been conducted to support this assumption, and as mentioned, today,

vegetables and plants are cultivated

and healthy diet change.

, that assumption is now a well known fact.

with pesticides. All of these modern trends of producing food, along with the increasing tendency of sedentary lifestyle, predispose people to lifestyle diseases which

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he three major ones are convenience, ease and taste. Each week, you pick

a Paleo meal plan that fits

were completely unheard of during

your taste, and we’ll send it to

the Paleolithic Era. It’s safe to say

you along with a shopping list

that it’s definitely time to go back

already completed for you and

into history in order to get healthy.

that also covers every meal,

As the new ways of eating became

even snacks! In addition, you’ll

At the end of the Paleolithic

the popular choice for most, many

get weekly recipes sent straight

era, people had learned new

people began suffering and dying

to your inbox as well as access

ways to cultivate crops and

at an early age from heart disease,

to our online community where

domesticate animals for food.

diabetes type 2, obesity, allergies,

you’ll get even more, and from

Their diet gradually shifted from

cancer and other inflammatory

Paleo indulgers just like yourself.

eating wholesome, real foods to

diseases which have crept into our

consuming grains from cultivated

modern societies.

crops, meat, milk and dairy from the animals that they raised. This is when processed and genetically modified foods became

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What is Paleo? Paleoaholic LTD

NO POTATOES =.

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What is Paleo? Paleoaholic LTD

Avoidstarchy Paleo Meal Plans www.paleoaholic.com/paleoplan

The Paleo View

Sugar Spikes

From a paleo perspective, here are

Consuming them in large amounts

a few main reasons why starchy

could cause sudden spikes in blood

vegetables, such as potatoes are

sugar levels, making it harmful

not allowed in the paleo diet.

to people with insulin resistance, diabetes type 2 and auto-immune diseases.

Not around

Toxic

●Potatoes were not accessible

L●Glykoalkaloids which are in

during the Paleolithic Era. Our

potatoes and are actually highly

ancestors didn’t consume starchy

concentrated underneath their

vegetables, again, not until the peak

skins, and in the stems, leaves,

of agriculture where our health

and sprouts, have been found to

drastically decreased. Remember,

exhibit toxic properties, affecting

Does this means that you have to

they were the healthy and disease-

our nervous, digestive and immune

say goodbye to French fries and

free ones... All without starchy

system.

mashed potatoes forever? Maybe

vegetables.

●Although potatoes are undeniably

yes, possibly no. It all depends on

whole, real foods, the fact remains

whether you decide to include

Potatoes were introduced to people

that not everyone can tolerate this

potatoes occasionally in your diet,

as a new world food during the

tuber, especially when consumed in

and how it affects your body and

Neolithic times.

large amounts.

metabolism. At least now you know

How it affects you.

the facts so you can make the proper and smarter decision for yourself and family.

High Glucemic ●Potatoes are a high glycemic index of dietary starch and has very few

Dealofthemonth

essential nutrients.

It’s time for you to welcome yourself the Paleo world of

food which contains a large dose

eating. It’s an old one, and it’s about time that you jumped on the trend. Click here to get started now

Specialdiscount:

During Checkout enter this code

for 10% any paleo meal plan. CODE: PALEOGUIDE

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Paleo’recipes Paleo Meal Plans www.paleoaholic.com/paleoplan

recipe name Chic Paleo Balsamic

ken Paleo Avocado Egg

Paleo Chicken Fingers Paleo Banana Coconut 8

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avoidgrains

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SAY NO TO GRAINS SAPONINS Just like legumes, grains

Saponins are anti-nutrients

such as quinoa, rye, barley,

that could perforate our

and wheat can cause many

intestinal lining, ultimately

more health problems, which will then offset any of their benefits. They may

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BAD PROTEIN GLUTEN = BAD Grains also contain gluten,

increasing our risks to

a protein that not all of us

acute gastroenteritis and

can absorb, hence why so

leaky gut syndrome

many people are gluten-

be rich in fiber, protein

intolerant, and many more

and other nutrients, but

don’t even know it.

their saponin content could bring great harm to our gastrointestinal tract and immune system.

Consuming grains for people with gluten intolerance, wheat allergy and celiac disease, could cause disturbing gastrointestinal symptoms and gut inflammation which could eventually lead to malabsorption of nutrients or malnutrition.

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avoidprocessed Paleo Meal Plans www.paleoaholic.com/paleoplan

Honey Pork Chops prep 20-50 mins cook 15 mins MAKES 4

ingredients 4 Bone-in pork chops 1/2 tsp red pepper flakes 1 tsp paprika Photo by Name Surname

1/2 Cup balsamic vinegar 1/2 Cup diced red onion

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1/2 Cup honey

here were obviously no refined sugars, additives,

2 Garlic cloves, minced

artificial flavorings, and fillers during the Paleolithic

2 Tbs Coconut oil

Era. Lucky for our ancestors, because they simply

didn’t have the chance to include this stuff in their diet and in return, they lived free from diabetes, heart

method

disease, cancer and other diseases which are brought on by these modern-day chemicals used today in food processing. Processed food is unhealthy food. Highly refined and processed food lacks important nutrients. They are often high in calories, and are mostly made up of refined

paprika. 2. Preheat medium-high heat skillet 3. Preheat oven to 180°C. Place an oven tray or pizza stone into the oven to preheat.

sugars, processed flour, fillers and saturated fats. You

4. Add pork chops and salt and pepper to taste

may feel full after eating processed food but you are

5. Cook for 5-7 min on each side

not really getting the nutrients your body needs for

6. Once cooked remove from skillet

optimal nourishment. While processed food may get you

7. In the same skillet add balsamic vinegar, onions,honey,

energized for only a short span of time, it causes excess weight gain, while real natural food provides you with a

minced garlic, and salt and pepper to taste 8. Bring to a Boil, then reduce heat and simmer

low glycemic index, sufficient nutrients and sustainable

uncovered for 6-8 min stirring occasionally

energy, all in fewer calories so you don’t have to worry

9. Remove from heat and Serve with pork chops

about adding any extra and undesired pounds.. Processed food gives you EMPTY calories and depletes your VITAL nutrient reserves. There’s nothing desirable about that. Eating 200 calories of Doritos doesn’t affect your body the same way as consuming 200 calories of fruits and vegetables. This is because processed foods such as chips, sodas, fries, instant cereals, etc give you nothing but empty calories and no real nutrients. Aside from this, the toxic chemicals used to preserve such foods require our body to utilize our nutrient reserve for neutralizing so it can flush out all of these awful toxins.

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1. Rub pork chops with crushed red pepper flakes and

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Photo by Name Surname

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4. What is Paleo? Paleoaholic.com

paleoaholic

Paleo Meal Plans www.paleoaholic.com/paleoplan

Paleo diet meal plans: With the purchase of a Paleo meal plan, you’ll also receive weekly Paleo recipes and access to the Paleo community where you can get even more tips, tricks and treats that will have you thriving in the kitchen. Your taste buds are about to be blasted with the taste of delicious, real food. www.paleoaholic.com/paleoplan

Paleo Sweet Potatoes

Paleo Ginger Juice

Paleo Roasted Eggplant

ingredients

ingredients

ingredients

2 Swear potatoes, cleaned

3 Green Apples

1 Eggplant cut in half

1 tbs coconut oil

1 Celery sticks

2 Tablespoons Coconut Oil

1 tsp ground cumin

2 Large cucumber

Salt and Pepper to taste

1/2 tsp garlic powder

1 Lime

2 tablespoons fresh lemon juice

1/2 tsp paprika

2” piece of ginger

2 tbs cilantro, optional

method

method

method

1. Peel Lime 1. Preheat oven to 450 degrees

2. Chop everything

1. Brush eggplant with coconut oil

2. Cut potatoes in 1/2 in think slices

3. Juice all ingredients

2. Sprinkle with Salt and Pepper

3. Place on baking sheet.

3. Place the cut side down skin sid

4. Drizzle coconut oil all over fries

up in oven tray.

5. Sprinkle with cumin salt and pepper to taste 6. Bake for 20-25 min turning occasionally 7. Sprinkle with paprika 8. Garnish with cilantro

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“ Stop trying to be perfect. Instead be real about the road ahead and live day by day.”

4. Roast in 392 F until golden on the cut side 5. Pour lemon juice each half of eggplant.

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paleotip

paleotip

paleotip

Plan out meals several days

Prep meals in advance. Chop

Going paleo is not a ‘flip the

in advance. This is especially

up ingredients and store in

switch’ decision for most.

helpful when you are new.

your fridge. Pre-portion for

It takes time to adjust. Be

The Paleo meal plans will

the week. Well stocked fridge

proud, be passionate, and

be a huge benefit to you as

is key! Cook meat in bulk. The

be prepared! and Most

you make the transition to

slow cooker is a great tool

importantly Read labels.

this great diet, and they’re

for this.

certainly recommended. You’ll receive a weekly shopping list completed for you, as well as new recipes each week, and access to the Paleo community.

●Processed food is loaded with TOXIC chemicals. Have you ever wondered why foods from the grocery

are harmless, others cause detrimental effects to the body and can even put you at risk of cancer. It’s somehow true that the longer the shelf life of processed foods, the shorter your lifespan will be if you keep on eating them. Now that’s just scary.

store’s take so long to spoil, while the tomatoes picked from your backyard rot more easily? This is because the grocery store foods contain preservatives and additives, not only to make them last longer but to also add more appeal and flavor. While some of these chemicals

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What is Paleo? Paleoaholic.com

PALEOAHOLIC.COM

The Natural Diet Get weekly meal plans The Paleo meal plans have everything set out for you. All you have to do is pick a weekly plan that fits your taste buds and busy schedule, and we’ll get together a shopping list that is

inbox so you don’t have to go looking for them.

already done for you. All you have to do is go

It’s perfect!

to the grocery store and shop, cook and take a

“The Quickest, Easiest way to a healthly lifestyle.”

big bite out of delicious, real food. Every meal

are also provided to you with the purchase of

your snacks, so your days are covered, from

a Paleo meal plan as you receive access to the

morning to lunch, through to dinner and even in

phenomenal online community where you can

between.

gather all the tricks and tips of other Paleo indulgers, and share your thoughts as well.

Beginning a new diet doesn’t have to leave your recipe box empty either though. With the

Get ready to enjoy a tasty bite out of the

Paleo meal plans, you also get weekly recipes

ancestral way of eating with the Paleo meal

sent to you so you will also have a delicious

plans. Enjoy!

dish to try. They also get sent straight to your

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A great source of motivation and secrets

is planned out for you, and that’s even including

What is Paleo? Paleoaholic.com

mealplans

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Make a change There’s no better time to make a healthy lifestyle change than right now. You missed out on it yesterday, so let’s make the difference today.

How it Works... To make your Paleo transition even easier, the Paleo meal plans are certainly a game changer. You’ll receive a weekly shopping list already done for you, so all you have to do is shop and cook! You’ll also be able to enjoy weekly recipes sent directly to you, and access to the Paleo community which is a fascinating way to have all your questions answered. Before you know it, you’ll be the one answering all the

Paleo Bacon Wrapped Dates

questions..

Simple and Easy Do you ever wish that every single meal could be planned out for you, so all you have to do is shop, cook and eat? Well guess what.... We have just the thing for you. With the Paleo meal plans, you’ll have the luxury of picking a plan each week that fits your schedule and more importantly, your taste buds. We’ll then prepare your shopping list and send it over to you so you don’t even have to worry about going through all the recipes to determine your grocery list. It’s already done for you. You just have to shop, cook and then enjoy. How deliciously convenient. Paleo Herb Sirlion Roast

CLICK HERE TO GET STARTED TODAY

Paleo Sweet Potato Fries.

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Nodairy

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Paleo Diet meal plans : The Paleo meal plans allow you to pick one that appeals to you each week, and we’ll send you a shopping list already filled out for you. So all you have to do is print it off, and shop! Each meal is covered, including your snacks so you truly can cook with ease. www.paleoaholic.com/paleoplan

We avoid Dairy The main reason why milk, cheese, butter and ice cream are not allowed in the paleo diet is because our paleo ancestors didn’t consume these foods during the Paleolithic era. They had not learned how to domesticate animals, so they weren’t able to produce and consume milk and dairy. However, there are many more thorough and valuable reasons to avoid them. ●

We are not supposed to

drink milk from other animals. This is why over 25 proteins in milk and dairy cause allergies. ●

We are supposed to drink

milk only up to the age of two when our pancreas is able to produce

Dairy products can trigger

continuous debate about dairy

inflammation in the gut, and may

contributing to faster development

enzyme needed to digest whole

also perforate intestinal linings

of certain cancers.

milk. Some people cannot produce

which lead to malabsorption of

lactase beyond the age of 2.

nutrients, food allergies and other

●

Around 2/3 of the

population worldwide have difficulty

inflammatory intestinal problems. ●

May cause undesirable

digesting milk and other lactose-

problems such as acne, unwanted

containing dairy products due to

weight gain and uncontrolled insulin.

lactose intolerance.

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●

sufficient lactase which is the

●

There has been a

What is Paleo? Paleoaholic.com

Give it 30 days and I promise it is worth it.

Paleo Chicken Tenders

serves 4

Ingredients

Method

1 lb Organic Chicken Tenders

1. Mix coconut oil, lime and chili powder in a small bowl

1/4 cup lime juice

2. Add Chicken tenders into the marinade for 30-60 min

1 Tbsp coconut oil

3. Preheat grill

1 tsp chili powder

4. Grill until no longer pink in the middle, about 2-3 min per side

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What is Paleo? Paleoaholic.com

paeloblog

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I LOVE PALEO “I am not fat. I just have fat. My weight does not define

then you’ll be happy to know that I am here to save the

me. Neither does yours define you.” So, I see that you

day for all you beginners. (You’re welcome!) Here are the

decided to take on the Caveman diet, also known as the

top three things that you need to know when beginning

Paleo diet. Good choice! Starting a new diet can seem

your Paleo diet. Now, this is the most prominent beginner

extremely stressful and often times, you don’t even know

tip that you will ever be advised. Just do it!

where to begin. It happens to the best of us! However, whether you’re choosing the Paleo diet to feel better, eat healthier or look sexier (or even better, all of the above!)

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Our Blog 1. Modern Diet Chemicals That Are Linked to Breast Cancer 2. How to Choose a Meal Plan Program 3. Meal Plan Convenience.

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4. Living With a Non-Paleo Spouse 5. Hardcore Paleo Cooking Gear 6. Paleo BBQ Essentials 7. Mix Up Some Paleo Smoothies For Summer 8. More Debunking Paleo B.S. With Fun Facts 9. Benefits of Meal

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Planning

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Paleo Herb Sirlion Roast prep 20 cook 20 serveS 4

ingredients 3 lbs Sirloin top roast 1 tsp Paprika

method 1. Mix paprika, garlic powder, onion powder, cayenne pepper, oregano, salt and pepper in a bowl

1 tsp Garlic powder

2. Add Coconut oil, mix together and let it sit at 10 min

1 tsp Onion powder

3. Preheat oven to 350 degrees

1/2 tsp cayenne pepper 1/2 tsp oregano 2 Tbsp Coconut oil Salt and pepper to taste

4. Place roast on aluminum foil and cover all sides with mixture 5. Roast for 50-65 min 6. Enjoy!

Check out our Paleo Meal Plans. CLICK HERE

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