Category: Paleo Diet

[Discussion] Paleo diet-er, now questioning it.

by on / Paleo Diet

Hey everyone,

I have been following the Paleo diet for about three years now, but had a lapse last week while I was cottaging that has made me question the diet. My mother in law made these home made granola bars, and I tried one, and I was hooked. She made two bags of them, so I was eating a couple of them a day. And to my surprise, my digestive system was running the best and most consistent it has in three years.

Backstory: I have always had digestive issues, as does most of my family. My mom has IBS, my aunt as Chrones, the list goes on. So I was destined to have a wonky digestive system. There’s a list of foods I can’t eat (broccoli, cauliflower, nuts, etc.), and I am lactose intolerant.

Now I never really noticed many issues with my body being affected by grains, so don’t go thinking I jumped on Paleo because I was suffering from grains. I jumped on Paleo because it just seemed to glow with health benefits, but not because I was suffering from grains. And to the credit of Paleo dieting, in the three years I’ve been following the Paleo diet, my over all health has improved in almost every aspect except for one: my digestion. After three years on Paleo, my digestive system is still irregular; I go through episode after episode of constipation, bloating, never gaining consistency.

Now in these three years I have put in WORK trying to find what could be causing this. I have eliminated tons of different foods, added others, all while sticking to the rules of Paleo, and I have had ZERO success with it. And I’m not eating like crap either. I cook all my meals fresh at home, and they all include vegetables and I have some fruit during the day, fermented foods, other sources of fibre, and nothing has ever worked.

Now in that week that we were cottaging, my diet again was exactly the same as it is at home; Paleo. The only difference in my diet was I was eating these damn granola bars, and to my surprise, and sorry for the details, I was taking HUGE poops every single day that we were there. And healthy poops at that. It was the first time in three years I was going to the bathroom regular and not feeling bloated.

SO, my question to my fellow Paleo diet followers, what am I to do about this? I know that most of you won’t reccommend adding some whole grains to my diet as that would be conflicting with the Paleo restrictions, BUT, how do I ignore the fact that after three years of constipation and bloating following a Paleo diet, the only resolution I’ve had are whole grain granola bars?

Sorry for the long text.

Cheers!

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[Discussion] Paleo diet-er, now questioning it.

by on / Paleo Diet

Hey everyone,

I have been following the Paleo diet for about three years now, but had a lapse last week while I was cottaging that has made me question the diet. My mother in law made these home made granola bars, and I tried one, and I was hooked. She made two bags of them, so I was eating a couple of them a day. And to my surprise, my digestive system was running the best and most consistent it has in three years.

Backstory: I have always had digestive issues, as does most of my family. My mom has IBS, my aunt as Chrones, the list goes on. So I was destined to have a wonky digestive system. There’s a list of foods I can’t eat (broccoli, cauliflower, nuts, etc.), and I am lactose intolerant.

Now I never really noticed many issues with my body being affected by grains, so don’t go thinking I jumped on Paleo because I was suffering from grains. I jumped on Paleo because it just seemed to glow with health benefits, but not because I was suffering from grains. And to the credit of Paleo dieting, in the three years I’ve been following the Paleo diet, my over all health has improved in almost every aspect except for one: my digestion. After three years on Paleo, my digestive system is still irregular; I go through episode after episode of constipation, bloating, never gaining consistency.

Now in these three years I have put in WORK trying to find what could be causing this. I have eliminated tons of different foods, added others, all while sticking to the rules of Paleo, and I have had ZERO success with it. And I’m not eating like crap either. I cook all my meals fresh at home, and they all include vegetables and I have some fruit during the day, fermented foods, other sources of fibre, and nothing has ever worked.

Now in that week that we were cottaging, my diet again was exactly the same as it is at home; Paleo. The only difference in my diet was I was eating these damn granola bars, and to my surprise, and sorry for the details, I was taking HUGE poops every single day that we were there. And healthy poops at that. It was the first time in three years I was going to the bathroom regular and not feeling bloated.

SO, my question to my fellow Paleo diet followers, what am I to do about this? I know that most of you won’t reccommend adding some whole grains to my diet as that would be conflicting with the Paleo restrictions, BUT, how do I ignore the fact that after three years of constipation and bloating following a Paleo diet, the only resolution I’ve had are whole grain granola bars?

Sorry for the long text.

Cheers!

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[Question] Anyone have similar symptoms? Ideas on what it is? Treatment advice? Functional medicine?

by on / Paleo Diet

Hi everyone, I’m new to the group, but from reading and listening to Paleo “media”, it seems to be the closest thing I’ve found to a solution.

So I’ve been struggling with a group of symptoms that seem to be some kind of chronic/auto immune thing since about 19 years old. Many have gone on and off, but many have worsened over the years.

I was hoping to write a comprehensive report on this, and perhaps you fine people in different subreddits could help me figure out what the condition could be or at least share some information that would help me research it better and optimize treatment.

Here is an as FULL of a picture as I was able to put together about myself:

About me (sorry if this sounds like dating-profile info haha, just want to paint a full picture):

I am a 33/M, 5’9, 155lbs, athletic(looking) build, live in Northeastern USA, emigrated from Eastern Europe as a kid.

General Physical/Psych symptoms:

General anxiety, OCD (nervous ticks, little rituals, trying to control all variables), Low Stress Tolerance/easy overwhelm, chronic pain/stiffness/trigger points (upperback/neck/rear shoulder +lowerback/hips), IBS-C, sleep issues (waking up at night/problems falling back asleep, vivid bad dreams on with themes of insecurities), Low Sex Drive + Low semen volume on ejaculation, some Depression (sometimes), some difficulty concentrating.

  • Chronic pain/stiffness better with phys activity, hard trigger point massage, heating/cooling sauna, but only temporarily (although I’ve never done these things very regularly).

  • Back and joints also crack/pop and always feel like I need to do it to get relief.

  • My PT says I have lax ligaments making it harder to stretch muscles, but not hypermobile like “double-jointed” people

  • Physical activity: trying to get into functional training and swimming, but have really barely done either due to the bad sleep and aches/pains (probably should be doing it despite that). Go on a hike ~1/week.

  • IBS-C seems to be physical and mental: having quiet/private/calm time in the morning helps be go to the bathroom, as does eating well. If I don’t go in the morning, I feel more tired/stiff/not as sharp all day.

  • Sleep has been better last couple of weeks (not waking up at night is a big win for me), but not being very refreshed in the morning is a baseline for me.

Mental health:

Apart from described symptoms above, I have some complexes and insecurities that definitely seem to have a link to the past. More specifically problems fitting in in school as a kid and publicly shamed by classmates, strict/difficult parents, parent leaving the family in a bad way, 2 of my relationships being horribly toxic.

  • It seems that many symptoms I described in General, are psychosomatic, and get better with better mood and conditions, worse with more stress.

  • I am currently researching a good therapist for my situation.

  • I took Clonazepam in small doses (~.25mg) before sleep for ~4yrs, but stopped fully a few weeks ago.

  • Have struggled with getting into a career and being lost for the last 12 years, contributing to my distress. Finally taking some solid steps towards something in coaching/counseling/therapy though.

Dietary:

  • I have been eating a Paleo diet for the last couple of months, which seems to let me tolerate hunger easier, as well as improve my IBS-C – making it easier to go to the bathroom with better quality BMs (could also be the probiotic I take 2x a day).

  • I haven’t drank alcohol for a couple of months.

  • I am sensitive to sugar and dairy – feel more problems digestions and stiffness/pain-wise when I consume either.

  • Have been taking 5000IU Vit D 2x a day and 30 mins sun exposure (see below – deficiency)

Labs:

I have 3 tests from the last 2 years – blood and urine. Some are a little more comprehensive, but from just a normal PCP. Testosterone, TSH, B 12 levels seem to be pretty normal, but a deficiency in Vitamin D. I can post if needed.

Please let me know if I should include any other info, and I will do so. Thank you for your attention and help

P.S. might make a separate post later, but how do I find a good functional medicine practitioner near me? Will they have someone on staff for my psychological component as well?

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[Question] Suggestions for workout: Mark Sisson Primal Blueprint Fitness-inspired alternative to P90X?

by on / Paleo Diet

Hey there Paleo reddit,

This is my first post here. A little about me/my background, which inform my question:

  • Started eating primal in my early 20s, stuck with it for about 5 years. Was the healthiest I’d ever been (was overweight as a kid). Discovered P90X and did it on and off during this time. Kind of switched out P90X and Mark Sisson’s Primal Blueprint Fitness stuff back and forth. At one point was around 8 or 9% bodyfat even though I wasn’t really working out like crazy.
  • Had a bunch of life stuff happen, went off of primal for various reasons, and gained a bunch of weight.
  • A year ago, decided to fix my health and go back to eating primal and working out. Have been doing something like ~100-150g carbs per day (no grains or added sugar apart from dark chocolate and some fruit) since then.

I lost some weight, but still had a ways to go. I wasn’t really exercising regularly. I started doing some of the Primal Blueprint Fitness stuff again, but wasn’t really getting amazing results. I think the repetitiveness of it and lack of a definitive schedule was problematic for me.

About 6 months ago, I decided to give P90X another go for the first time in many years. After 2 rounds of it, I’ve lost more weight and am at a pretty good place.

The biggest positive for me with P90X is the variety combined with the definitive schedule that you stick to. It’s a program that I’ve gotten from somewhere else, and I can just follow it without wondering if what I’m doing is full-body/comprehensive enough.

After 2 rounds of P90X, though, I’m a little burned out. I don’t want to keep spending 9 hours per week working out. I like to do the Mark Sisson-style slow cardio stuff (long walks, hikes, etc), and I like sprinting per Sisson’s recommendations. I kind of feel like a good weekly sprint session is way more effective, less damaging to your joints, and more enjoyable than having to crank out P90X Plyometrics one per week for the rest of your life.

At the same time, though, I feel like the Primal Blueprint Fitness stuff is lacking a little when it comes to the resistance training aspect. I enjoy the act of lifting weights. I don’t necessarily want to put a bar on my shoulders and do squats or anything, but I like using freeweights and mixing in pullups, pushups, etc. Hence why the P90X weight stuff appeals to me.

The thing is, I still have a little more weight to lose. So I grabbed Sisson’s new (ish) Keto Reset Diet and decided to give it a go. A couple weeks in, I’m finding P90X even less practical to do. It’s just too much exertion, I think. Plus with Tony Horton suffering from a rare variety of shingles and Mark Sisson looking super healthy (they’re about the same age), it’s hard for me to believe that 9+ hours per week of P90X is “good” for you in the long run.

So for the past few weeks, I’ve been trying to do a significantly shortened version of P90X’s resistance workouts. Basically taking the 60 mins of weights and 15 mins of abs, and combining it into about 40 mins by cutting out the breaks and getting rid of an exercise here or there. I’ve also replaced Plyo with a sprint session, and shortened yoga to about 40-45 mins instead of 90. Doing lots of walking and hiking, too.

The issue is I kind of feel a bit wayward with the resistance stuff (seeing as how I’m kind of improvising), and also pretty bored. After doing the same exercises week after week for 6+ months, I’m starting to lose interest a little.

Has anyone else had a similar experience? Does anyone have a recommendation for a Sisson-inspired workout that’s a little heavier on the weights and lifting, rather than just being pushups/pullups/squats/plank?

Thanks everyone!

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[Question] Suggestions for workout: Mark Sisson Primal Blueprint Fitness-inspired alternative to P90X?

by on / Paleo Diet

Hey there Paleo reddit,

This is my first post here. A little about me/my background, which inform my question:

  • Started eating primal in my early 20s, stuck with it for about 5 years. Was the healthiest I’d ever been (was overweight as a kid). Discovered P90X and did it on and off during this time. Kind of switched out P90X and Mark Sisson’s Primal Blueprint Fitness stuff back and forth. At one point was around 8 or 9% bodyfat even though I wasn’t really working out like crazy.
  • Had a bunch of life stuff happen, went off of primal for various reasons, and gained a bunch of weight.
  • A year ago, decided to fix my health and go back to eating primal and working out. Have been doing something like ~100-150g carbs per day (no grains or added sugar apart from dark chocolate and some fruit) since then.

I lost some weight, but still had a ways to go. I wasn’t really exercising regularly. I started doing some of the Primal Blueprint Fitness stuff again, but wasn’t really getting amazing results. I think the repetitiveness of it and lack of a definitive schedule was problematic for me.

About 6 months ago, I decided to give P90X another go for the first time in many years. After 2 rounds of it, I’ve lost more weight and am at a pretty good place.

The biggest positive for me with P90X is the variety combined with the definitive schedule that you stick to. It’s a program that I’ve gotten from somewhere else, and I can just follow it without wondering if what I’m doing is full-body/comprehensive enough.

After 2 rounds of P90X, though, I’m a little burned out. I don’t want to keep spending 9 hours per week working out. I like to do the Mark Sisson-style slow cardio stuff (long walks, hikes, etc), and I like sprinting per Sisson’s recommendations. I kind of feel like a good weekly sprint session is way more effective, less damaging to your joints, and more enjoyable than having to crank out P90X Plyometrics one per week for the rest of your life.

At the same time, though, I feel like the Primal Blueprint Fitness stuff is lacking a little when it comes to the resistance training aspect. I enjoy the act of lifting weights. I don’t necessarily want to put a bar on my shoulders and do squats or anything, but I like using freeweights and mixing in pullups, pushups, etc. Hence why the P90X weight stuff appeals to me.

The thing is, I still have a little more weight to lose. So I grabbed Sisson’s new (ish) Keto Reset Diet and decided to give it a go. A couple weeks in, I’m finding P90X even less practical to do. It’s just too much exertion, I think. Plus with Tony Horton suffering from a rare variety of shingles and Mark Sisson looking super healthy (they’re about the same age), it’s hard for me to believe that 9+ hours per week of P90X is “good” for you in the long run.

So for the past few weeks, I’ve been trying to do a significantly shortened version of P90X’s resistance workouts. Basically taking the 60 mins of weights and 15 mins of abs, and combining it into about 40 mins by cutting out the breaks and getting rid of an exercise here or there. I’ve also replaced Plyo with a sprint session, and shortened yoga to about 40-45 mins instead of 90. Doing lots of walking and hiking, too.

The issue is I kind of feel a bit wayward with the resistance stuff (seeing as how I’m kind of improvising), and also pretty bored. After doing the same exercises week after week for 6+ months, I’m starting to lose interest a little.

Has anyone else had a similar experience? Does anyone have a recommendation for a Sisson-inspired workout that’s a little heavier on the weights and lifting, rather than just being pushups/pullups/squats/plank?

Thanks everyone!

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Ketogenic Paleo diet 2 week progress update down 9.5 lbs in two weeks, feel great, updated daily [Discussion] [Other] [Update]

by on / Paleo Diet

So I started this diet about 2 weeks ago, but only started weighing one week ago to throw out any weight loss due to water weight (inflammation weight) I’ve played around with this kind of diet with being very low carb for a long time but found myself cheating on it with fast food & eating too many carbs even with what I was allowing myself to eat with the diet.

Having inflammation and mood issues I decided to focus it further to be very low carb (essentially very high fat with high relatively protein).

So I’m avoiding all carbs I can. (this is not intended to be a permanent diet change but likely something I’ll do most of the time with healthy carbs being added back in only occassionally.

I’ve been eating a lot of steak and hamburger (organic grass fed pasture raised) with butter, salt, pepper, and reduced balsamic vinegar sauce. Ive had some stew that my wife made with onions hamburger beef liver mushrooms and a little bit of starch from a tuber (cant remember the name, usually I would avoid but it was t a lot and I wanted to eat the liver)

eggs, cheese, coffee with heavy cream & raw organic grassfed milk (again a compromise) when out of heavy cream.

I am a 37 yo male 203.5lbs starting 5’11 with a many year history of hypothyroid (cured with gluten free diet), depression, anxiety, emotional control issue (psuedobublar affect) food related acne, history of sever epigasteic pain episodes (cured with paleo diet, cutting out cooked tomato) & episodes of gout (gone since giving up beer), fatigue, ect, insomnia, currently on no medications.

I currently vape as a transition away from tobacco, hoping to give that up eventually as well.

my pretty ugly acne that had broken out a few weeks before completely gone, inflammation in my gums (due to going too long without a cleaning) gone, fatigue gone, insomnia gone. (so far) anxiety, depression & mood swings gone (so far)

Food craving arent strong, mostly Im eating once or twice a day until full & having my 4 or so cups of coffeee thoughout the day.

Again I’ll keep updating this as a way to record the progress of the diet good or bad as documentation for others, & motivation for myself.

Day 0: 203.5 lbs (taken a week after starting the diet, likely several pounds in inflammation weight already lost) Day 1: 202 lbs (Taken midday) Day 2: 201 lbs (Taken first thing in the morning) Day 3: 201 lbs (Taken after morning coffee) Day 4: 202 lbs (taken first thing, noticed some pistachios I was eating had a bunch of junk added, got a couple small pimples, likely some systemic inflammation) Day 5: 200 lbs (taken first thing, acne gone again) Day 6: 199 lbs (taken first thing) Day 7: 196 lbs (taken first thing, had some loose stool yesterday, maybe an intestinal bug, daughter sick today, but I still feel fine, big swing in one day though) Day 8: 196 lbs Day 9: 196.75 lbs Day 10: 195 lbs Day 11: 195 lbs Day 12: 195 lbs (still plenty of pudge to drop, scale stuck at 195 for 3 days) Day 13: 195 lbs (this is getting old) Day 14: 194 lbs (yay, progress)

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Ketogenic Paleo diet 1 week progress update down 7.5 lbs in one week, feel great, updated daily [Discussion] [Other] [Update]

by on / Paleo Diet

So I started this diet about 2 weeks ago, but only started weighing one week ago to throw out any weight loss due to water weight (inflammation weight) I’ve played around with this kind of diet with being very low carb for a long time but found myself cheating on it with fast food & eating too many carbs even with what I was allowing myself to eat with the diet.

Having inflammation and mood issues I decided to focus it further to be very low carb (essentially very high fat with high relatively protein).

So I’m avoiding all carbs I can. (this is not intended to be a permanent diet change but likely something I’ll do most of the time with healthy carbs being added back in only occassionally.

I’ve been eating a lot of steak and hamburger (organic grass fed pasture raised) with butter, salt, pepper, and reduced balsamic vinegar sauce. Ive had some stew that my wife made with onions hamburger beef liver mushrooms and a little bit of starch from a tuber (cant remember the name, usually I would avoid but it was t a lot and I wanted to eat the liver)

eggs, cheese, coffee with heavy cream & raw organic grassfed milk (again a compromise) when out of heavy cream.

I am a 37 yo male 203.5lbs starting 5’11 with a many year history of hypothyroid (cured with gluten free diet), depression, anxiety, emotional control issue (psuedobublar affect) food related acne, history of sever epigasteic pain episodes (cured with paleo diet, cutting out cooked tomato) & episodes of gout (gone since giving up beer), fatigue, ect, insomnia, currently on no medications.

I currently vape as a transition away from tobacco, hoping to give that up eventually as well.

So for 1 week (again the second week since I didnt weigh on the first week) I lost 1.5 lbs,

my pretty ugly acne that had broken out a few weeks before completely gone, inflammation in my gums (due to going too long without a cleaning) gone, fatigue gone, insomnia gone. (so far) anxiety, depression & mood swings gone (so far)

Food craving arent strong, mostly Im eating once or twice a day until full & having my 4 or so cups of coffeee thoughout the day.

Again I’ll keep updating this as a way to record the progress of the diet good or bad as documentation for others, & motivation for myself.

Day 0: 203.5 lbs (taken a week after starting the diet, likely several pounds in inflammation weight already lost) Day 1: 202 lbs (Taken midday) Day 2: 201 lbs (Taken first thing in the morning) Day 3: 201 lbs (Taken after morning coffee) Day 4: 202 lbs (taken first thing, noticed some pistachios I was eating had a bunch of junk added, got a couple small pimples, likely some systemic inflammation) Day 5: 200 lbs (taken first thing, acne gone again) Day 6: 199 lbs (taken first thing) Day 7: 196 lbs (taken first thing, had some loose stool yesterday, maybe an intestinal bug, daughter sick today, but I still feel fine, big swing in one day though)

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[Discussion] Breaking up Biofilms

by on / Paleo Diet

Greetings peeps!

I’ve been chasing down the final nail in the coffin in this candida/biofilm for quite some time now. I’ve tested and confirmed I have biofilm. I also have a few physical tells, such as oral thrush, extra puffiness around my waist, and vertical lines in my thumbnails. Of course there’s a bit of brain fog, GI stuff with certain foods and fatigue.

Years ago I worked in a number of bars that were just disgusting. I cleaned the cooler out on a weekly basis for one bar, and I got bronchitis 3x in 6 months. Like, a full 2-3 weeks of bronchitis. It was mad house. Around the same time, I had antibiotics and crazy stress. Plenty of opportunity for fungi and bacteria to take hold, and Im certain that’s what did it.

I’ve seen a functional medicine practitioner, underwent a regiment of supplements and did some damage, but ultimately I feel like not enough focus was put on disrupting the biofilm. I’m determined to get it done so I can get on with my life.

So I’m hitting it hard.

Kirkman biofilm defense, NAC, digestive enzymes, monolaurin and probiotics.

Pau d’arco, ginger, oregano, chaga, reishi, cordyceps, ACV, chlorella, echinacea/goldenseal, grapefruit seed extract

I’ve been paleo/gluten free nearly 2 years, and that has helped tremendously. I can be loose at times with grains, as I tolerate soaked oats and small amounts of organic corn. For this, I’m cutting all yeast, grains, all dairy. Focusing on fiber, coconut oil and prebiotics. I’m a nutritional health coach, so I feel like I have that side locked down.

——————-

I’ll also be adding PEMF treatment after a few weeks.

PEMF info here: https://www.drpawluk.com/education/magnetic-science/new-pemf-start/

(This is good info, but I’m not using his products)

This is a pub med study on PEMF vs candida: https://www.ncbi.nlm.nih.gov/pubmed/28238117

——————-

I’ll be focusing on drinking lots of water, getting lots of fresh air, long walks, yoga and kettle bells.

I’ll be using infrared saunas 1-2x a week

I’ll be dry brushing 1-2x a week

——————-

I plan on keeping this regiment steady for as many as 8 weeks, but might ease up around 6 if I feel I am making progress. I guess I’m curious if anyone here has fought a biofilm, in particular, and any tricks they used to slay the beast.

Any thoughts/notes are well appreciated.

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Getting Started with the Paleo Diet

by on / Paleo Diet

New Post has been published on https://www.healthierlife101.com/getting-started-with-the-paleo-diet/

Getting Started with the Paleo Diet

Getting Started with the Paleo Diet

The Paleo Diet has become one of the most popular weight loss programs – and for good reason. This diet is associated with eating a diet high in protein and free from refined carbs.

From elite athletes to people looking to improve their health, the Paleo Diet is a great choice. But is it right for you? Not everyone has the same preferences and needs, so let’s look at the basics of how it works.

Benefits of the Paleo Diet

The Paleo Diet has many benefits.  Most people who are beginning this program are looking to lose weight.  By changing your lifestyle to the Paleo diet you’ll make sure you have success in losing weight.

But there many other benefits of this program including:

  • Reducing inflammation in the body that can lead to chronic disease and aging
  • Better sleep
  • Higher energy levels
  • Hormonal balance
  • Decrease in gas and bloating
  • Improved cholesterol
  • Lower risk of heart disease, cancer, and diabetes
  • Reduction in allergies
  • Better muscle tone and fewer aches and pains
  • A feeling of improved mood

Who wouldn’t want to have these additional health benefits?  By following this simple program, you can feel better than you’ve ever felt before.  And while this plan may seem very different from the way you’re eating now, you’ll find that it’s actually simple to follow.

Paleo Basics

Before you can get started with the Paleo Diet, it’s important that you understand some of the basics about this program.  Paleo is short for Paleolithic.  This diet is also sometimes called the Cave Man Diet.

That’s because the premise of this program is that you eat like your ancestors who lived during prehistoric times. They were lean and toned because they used only the most natural foods for their body.

The idea is that they didn’t have the luxuries of processed foods including grains and factory meats.  Instead they hunted and gathered – eating mainly fruits, vegetables, nuts and wild meats.

So what can you eat on this diet?  You’ll be able to eat fresh fruits, vegetables, nuts, grass-fed meats, fish and other seafood, eggs, seeds, and healthy oils such as olive, flaxseed, and coconut oils.

It’s also best if you choose to eat organic foods as much as possible – since those are free from any pesticides, antibiotics, or herbicides that can actually be toxic for your body and cause inflammation.

Basically, you want to focus on eating whole, unprocessed foods that are as free from toxins as possible.  As you begin to follow the Paleo diet, you’ll see that it makes a lot of common sense and isn’t all that hard to practice.

There are foods that you’ll stop eating once you begin the Paleo lifestyle.  These include grains, dairy, potatoes, legumes (beans and peanuts), salt, refined vegetable oils (such as canola or soybean oils), refined sugar, and processed foods.

For some people, this isn’t a huge shift, but if you’re used to eating a lot of boxed or frozen dinners and fast food, then this is a drastic change.  You’ll find that there’s a bit of an adjustment period when you learn how to prepare foods differently and get used to new tastes.

An Easy to Follow Plan

While you’ll have to make some big changes, this diet is actually one of the least difficult to follow in many ways.  First, you don’t have to count anything.  You won’t need to track any calories, carbs, protein grams, or points.

You also don’t have to worry about eating at specific times or following any other arbitrary food rules.  As long as you’re eating whole foods and avoiding the foods that are off-limits, you’re following the plan.

Of course, you do also want to honor your level of hunger.  Even with healthy food, you don’t want to stuff yourself until you feel sick and miserable.  But you’ll find that there’s no need to feel hungry all the time – you can eat until you’re satisfied and listen to your body’s hunger cues.

Paleo Challenges

While in many ways, this program is simple to follow, it’s not without its challenges.  The greatest challenge comes from not having the ability to run into the gas station or a typical fast food restaurant when you need a convenient bite to eat.

You’ll be eliminating processed foods and for some people, that takes away a lot of the convenience and requires much more food preparation than they’re used to.

This diet can also cause you to increase your food budget. The processed foods that aren’t allowed on this plan tend to be much less expensive than organic or grass-fed products.

However, you’ll find that you get that investment back in good health and fewer medical bills. You may also have challenges when you’re dealing with the temptations of the office break room, a potluck dinner, and attending holiday parties.

But as you get past the first month or two of the program, those temptations become fewer. No matter what the challenge is, careful planning can help you have a better experience with getting started and with sticking to the program.

Preparing Your Pantry

One of the first things you need to do is prepare your pantry and kitchen for the Paleo diet.  That means getting rid of anything that’s processed or includes grains.

If you’re not ready to throw out food and waste it, consider donating it to a food bank. At the very least, if you don’t want to make a total commitment to this program, you should pack up the foods that aren’t part of the Paleo diet and ask a friend to store them for you.

Having those foods out of the house will make it easier to stick to the plan. You should also stock up on healthy foods to get ready.  In addition to having items for the meals you plan to eat, you need to make sure you have plenty of snacks to prevent you from getting too hungry in between meals and going off of the plan.

Some good examples include:  carrot sticks, beef jerky, herbal teas, a variety of nuts, applesauce, dried fruit, nut butters, and banana chips.  You’ll also want to stock up on common ingredients in Paleo recipes such as olive oil, coconut oil, unsweetened almond milk, maple syrup, almond flour, and coconut flour.

Having these staples on hand will make it easier for you to grab a snack and prepare the foods you need for success.

Make a Plan

When you’re getting started with this new way of eating, it really helps to have a plan.  How you plan depends on what works best for you.  But at the very least you should have a weekly meal plan.

This makes it easy to know what you’re going to eat for your meals rather than having to make last minute choices that could throw you off track.  Some people even prefer to plan further out – such as a 2 week or even one month plan.

For each day of your plan, you should have a breakfast, lunch, dinner, and two snack options.  You may not always stick perfectly to your plan, but having one will help you adhere to the Paleo diet most of the time.

One of the greatest causes of failure is not being prepared, so this one step could mean the difference between success and failure.  But once you’ve decided what to eat, you need to make sure you actually have what you need on hand.

Cook Once, Eat for a Week (or More)

When you’re eating using the Paleo lifestyle, you may find that you’re cooking a lot more than you once did.  But weeknights, it can be tough to cook after a long day of work, errands, and obligations.

One way to beat this problem is to cook once for the entire week.  And some people even choose to cook once for the entire month.  That means preparing meals and then refrigerating or freezing them to use later.


It’s much easier to stay true to the diet when all you have to do is come home and heat up something that you’ve already prepared.  If this sounds overwhelming to you, let’s break it down in a way that seems a little less intimidating.

All you need to do is take a look at your weekly meal plan.  Go grocery shopping for everything on the list the night before you plan to cook.  Then on cooking day, first do any chopping or other prep for vegetables and meats.

Next, start putting together the recipes and either putting them in a gallon size resealable bag to cook later or go ahead and cook them in the oven and reheat them later.

You can get an entire week’s worth of food prepared in three or four hours and be done cooking for the week.  But what if that is still too much for you?  Instead, you can just try to make each time you cook stretch a little longer.

Say you find a great recipe that you love.  The next time you make it, double the batch.  That way you can eat a meal that night and then you can have another serving of it later in the week or month.

All you have to do is put it in a container and pop it in the freezer – but make sure you label it so that you can find it again. If you do this a few times in a month, you’ll be able to get more out of the time you spend cooking in the kitchen.

Those extra meals are perfect for busy nights when cooking doesn’t seem doable, but you don’t want to grab a burger and go off of the plan.

Make a List of Go-To Convenience Foods

Even the most prepared people find that sometimes they’re out and about, hungry, and don’t have any snacks on them.  Keep a list on your phone, in your purse, or in your wallet of snacks that will work and are convenient.

Some ideas include deli meat, bananas, apples, beef jerky, nuts, hard boiled eggs, and dried fruit.  A salad without processed dressing can also be good – try squeezing a lemon on it for flavor.

You might also consider a can of tuna, Larabars (a commercial snack bar made from dates), guacamole and fresh veggies, and even a few squares of dark chocolate.

Eating out isn’t ideal when following the Paleo lifestyle, but you can do it from time to time without straying from good health. Just don’t be afraid to order your meal customized for your plan – they’re used to special requests.

Track Your Results

One way to stay motivated to get started and stick with the Paleo diet is to track your progress.  For some people, this will solely be based on weight loss.  But it’s a good idea to look beyond the numbers on the scale as you determine the effectiveness of the diet.

You can take photos of yourself at the beginning and then weekly to see if you can visualize any changes.  You can also keep a journal about your energy levels, any health problems that you’ve experienced, and generally how you feel.

Seeing problems improve and getting closer to your goals will help you stay committed to the Paleo diet – even when it’s tempting to give up.  The longer you do it, though, the better you’ll feel and the more results you’ll be able to document.

Seek Support and Keep Going

When you’re trying to overhaul your lifestyle, it can be tough to go it alone.  Seek someone to go on this journey with you and get a little support.  If you don’t have any friends or family members who want to try Paleo, you can always join online support groups.

It can really help to have someone else to share ideas and get tips for sticking to the diet.  Having a diet buddy can help you feel more committed and motivated to adhere to your healthy eating plan.

Changing your lifestyle can be a big challenge.  If you find that you eat something that isn’t part of the Paleo plan, don’t beat yourself up over it.  Just get right back to your healthful eating plan and move forward.

Feelings such as guilt and remorse when it comes to food will only keep you from being able to stick to the plan long-term.

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Gluten Free Lunch Bowl

by on / Paleo Diet

Welcome readers! Today I am sharing a Gluten Free Lunch Bowl. I am back, recharged, and ready to share some new recipes with you this year! Let’s start with a difficult meal. Lunch. Here’s one of my favorites, packed with spring mix, egg, avo, tomatoes, cojita, and a siriracha mayo. 

This gluten free lunch bowl is my favorite way to get a nutritious and filling meal. I love the flavors of cojita, avocado, and sriracha.

Let’s take a few steps back… Part of me wants to take 10 steps back and re-explain why I even started this blog. But I’ll spare you. Let’s take 2 steps back… or 2 years back, when I started medical school. 

Medical school has been one of the most fun, challenging, difficult, emotional, character-building, and rewarding times in my life. It’s taught me how to work harder than I ever could have imagined. But the harder I worked in my second year, the more I realized I had to make my health and my body a priority daily. If I didn’t I would be slower, emotional, and tired. So I ate salad every day, took my vitamins, worked out, and had two incredible study partners for support. 

This gluten free lunch bowl is my favorite way to get a nutritious and filling meal. I love the flavors of cojita, avocado, and sriracha.

Some days I just had to get out of the library and eat lunch somewhere new. If you follow my Instagram you’ll realize I frequented The Daily Beet quiteeee often. So as soon as I had time again, I wanted to recreate my favorite meal there, the lunch bowls! This one is a Gluten Free Lunch Bowl. It’s super easy to make (like most of my recipes) and easy to pack! The recipe makes enough for 2 bowls. If you’re like me you’ll eat in two days in a row, or 3… or 4… It’s what you need in a lunch, something nutritious and filling! 

On the topic of Paleo, my blog will be expanding to have non-Paleo recipes too! I haven’t decided on a new name for the blog yet, but you can look forward to lots of changes coming soon.

Each future recipe is going to have a gluten free option and a focus on nutrition for a certain disease process. This recipe, as well as all of my current recipes, is gluten free. This would be great for people with Celiac diseases. In the near future I hope to include recipes that may be helpful for people with acne, psoriasis, and other skin conditions. This may blend 

This gluten free lunch bowl is my favorite way to get a nutritious and filling meal. I love the flavors of cojita, avocado, and sriracha.

Gluten Free Rice Bowl

Serves 2

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Ingredients
  1. ¼-½ cup wild rice
  2. 1 egg + 1 TB coconut oil or butter
  3. ½ cup spring mix
  4. ½ cup cherry tomatoes, halved
  5. ½ avocado, sliced
  6. 1-2 oz. cojita cheese, grated
  7. ½ cup mayo, see paleo mayo recipe
  8. ¼ TB sriracha
  9. ½ TB avocado oil
  10. ½ lemon, squeezed
  11. Salt and pepper
Instructions
  1. Follow directions to cook wild rice. My rice took 40-45 minutes in boiling water. Add salt and pepper to taste.
  2. Next fry the egg in a small frying pan on med-high heat, for 2 minutes. I like to get my pan hot before I crack the egg into it. Top with a pinch of salt and pepper. Place egg on a plate.
  3. In a small bowl, add mayo, sriracha, avocado oil, and lemon and mix with a spoon until oil is incorporated.
  4. To assemble the bowl, place rice in the bottom. Top with spring mix. Top with egg, avocado, tomatoes, cojita, and sriracha mayo. ENJOY!
Notes
  1. Be sure to check the label on wild rice to make sure it is gluten free.
  2. I personally use a Paleo Mayo recipe because it is superior to all store bought mayo!
  3. You can substitute the fried egg with a hard boiled egg if you are packing ahead.
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