paleo

What Foods To Avoid If You Are Dealing With An Autoimmune Disorder

Many may see recipes that have AIP attached to them, yet most do not know what AIP means. That being said, AIP references autoimmune symptoms, where an individual may not be able to eat certain foods, like the rest. Yet, the question lingers, which foods are safe when to comes to living with an autoimmune disorder?

derneuemann / Pixabay

Foods To Avoid

Knowing which foods to avoid that can irritate and cause more distress, is a good place to start. Sadly, grains are one of the leading contributing factors towards activating an autoimmune issue. Although a major additive may take the place of the number one spot: sugar. This even involves any substitutes for sugar expect a low-dose of honey. Since honey is an organic/natural sweetener, this will be the safest bet.

Avoid:

  • Oats
  • Nightshade Vegetables (eggplant, peppers, or tomatoes)
  • Sugar
  • Butter
  • Peanuts
  • Legumes (most beans & peanuts)
  • Most Diary products
  • Canola & Vegetable Oils
  • All additives
  • Beer (alcohol in general)

 

Foods For AIP:

  • Turmeric (adding to various meals, or even Golden Milk Tea)
  • Ginger
  • Fruits high in Vitamin C
  • Pumpkin
  • Coconut Oil, Avacado Oil
  • Plantains
  • Fish
  • Only organically raised Meat (factory raised is a huge “No”)
  • Sweet Potatoes
  • Non-seeded herbs (Rosemary, Basil, or Mint)
  • Tea
  • Broth
  • All vegetables (except the nightshade family)
  • Dairy-free products

 

One major obstacle that can play a part is knowing what food allergies you possess. If you do have a food allergy this can lead to more problems, or even be hiding further autoimmune issues. Plan on staying away from irritating substances to see a difference, take a two-week span and change your eating habits. Sometimes jumping all in towards an organic, AIP diet can be a huge change. Although, your gut will thank you in the end.

Another added plus is the fact, turmeric has been shown in studies to slightly reverse obstacles that have led to having autoimmune dysfunctions.

Besides switching food groups, exercise is one of the top ten ways to break out of the irritating gut factor. Regular exercise can not only help strengthen muscles/bones but, acts as an inflammatory response.

Also be sure to test to see if you may have Celiac Disease. This is done by having your doctor draw blood and test for Celiac Disease.

Finally, say no to gluten. Gluten can activate the inner lining of the gut to break down and start reacting to food. This may come up as an allergic reaction.

 

Paleo Snacks While On The Go

What Paleo snacks are available at the ready when you have to make a pit stop somewhere? Where can you go to just pick them up once you’ve already set out and forgotten the one bag holding all the healthy snacks? Yep, that happens a lot. We always end up forgetting one item and it tends to be a highly important one. So instead of breaking down and settling for junk food that will leave you drained and sluggish. Here are a few choices to seek that will help revitalize and keep up that happy travel energy!

Here are three most know, go-to Paleo snacks!

Have you heard of One Stop Paleo Shop? No! Well, that’s about to change. One Stop Paleo Shop is a series of snacks that are all in one box. There The Keto To Go Box!

Yes, the Keto To Go Box has a wide selection of 14 essentials ready for the road. This is a great haul if you already have meals prepped and planned for your trip. Just incorporate these snacks into your everyday routine. Plus, they are packed with enough energy and high-fat to keep those long days from becoming glum.


Alpine Aire’s 7-Day Meal Kit, has all the planning done for you. No need to figure out what you’ll need for a week because that’s the point to Alpine Aire’s 7-Day Meal Kit. Awesomely, the 7-Day meal kit is made to an individual can have 2 meals a day. Providing enough nutrients to keep the body stabilized and your diet on track. For the calorie total comes to 1,200 per day for both meals consumed.


Fuel For Fire Protein Packs is cleverly designed small packs that provide enough protein to replenish what you’ve lost throughout the day. These bad boys are excellent for traveling with kids, after or before workouts, going for a hike, or any activity that will involve a bit of cardio. You can buy a 10 pack that will come with 5 different flavors (so 2 per to try each one twice). The flavors available are banana, coffee, strawberry banana, sweet potato apple, and tropical.

 

 

 

 

 

Instant Paleo Noodles and Pork

Nothing like some good home cooked noodles and pork! Using an Instant Pot can not only help cut down on cooking time but, be a blessing. No one wants to spend too much time in the kitchen. Plus with an Instant Pot, you can cook more than expected to have some left over for the next few days. This allows for a great meal prep Sunday dish. This means cooking on Sunday the incoming weeks lunches, so you’ll be prepared for some healthy meals!

This noodles and pork recipe is a great way to have a full meal without feeling guilty. Because the noodles are substituted with zucchini, and the pork adds the protein nutrients. Your body will be thanking you instead of feeling sluggish.

Print Recipe
Instant Paleo Noodles and Pork
Cook Time 20 Minutes
Servings
People
Ingredients
Cook Time 20 Minutes
Servings
People
Ingredients
Instructions
  1. Get out that Instant Pot and start heating up (medium) that Sesame Oil.
  2. After the oil is heated, added the garlic, onion and ginger. Allow them to cook for 5 minues.
  3. Then add the rest of the ingredients. But hold on to the zucchini noodles, do not put those in just yet.
  4. While everything is cooking besides the noodles. Place the lid on the Instant Pot. Cook on high pressure for no more than 15 minutes.
  5. After 15 minutes, remove the lid. Place in the noodles and stir everything around. Re-cover for 5 minutes to allow the noodles to incorporate into the dish.
  6. Serve once the noodles have soften and enjoy!
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Prepping Meals For A Week

The toughest aspect of eating more healthy or switching to a Paleo-based meal plan is prepping for meals throughout the week. This can cover a huge milestone for getting the right nutritional value through those long-drawn-out work weeks.

What can be done to make this a bit easier?

Start cooking on Sunday. Typically, people tend to have Sunday’s off (or choose the day you do have off) to turn into the “cooking day”. By doing this, you can cook one big meal you’d like to split into 7 portions or a few different meals that can be split up.

So there are no leftovers, ask someone who would like to meal prep as well.

If you are currently living with someone (significant other, family, or roommate), asking for a little help. The other individual could jump-start cooking on Sunday to help out.

Figuring Out The Meals

Ironically enough figuring out the exact meals you want to fix and spread out over a week can be skimmed over. Be sure to have a grocery list and recipes ready before hitting the grocery store.

Storage

What’s another important item? Storage containers (a.k.a tupperware of some sort).

Having good Tupperware to securely transport your food from home to work, or other activities are key! No one wants to end up cleaning their car in the middle of the day, because a lid fell off. And then you’ve lost an entire meal and settle for possible fast food options.  FInd suitable Tupperware (usually the glassware that have the vacuumed sealed lids work perfectly).

Refrigerate or Freezer?

What to do after meal prepping? Do you simply refrigerate or put them stacked in the freezer? Honestly, this depends on what you’ve fixed. Say you’ve cooked on Sunday, and of course, for Monday simply put that meal in the fridge. Now, this comes down to preference, you can place the meal for Tuesday in the refrigerator as well, or place it with the rest of the week’s meal prep in the freezer. This is because the freezer will keep the freshness of the food for a longer period. It just means you’ll have to set out your meal the night before to unthaw before morning by placing in the fridge.

 

 

 

Cherry Salad with Grilled Chicken

RitaE / Pixabay

Summer is out and grilling is an easy go-to for lunch or dinner. Sometimes we live by simply grilling out as much as possible. This recipe adds a few fresh greens and cherries to the plate. Break out of the usual and change up the dish a bit to add more seasoning when it comes to grilling the chicken. Or add more vegetables to the salad. Simply have fun and enjoy this delicious and easy dish!

Print Recipe
Cherry Sauce with Grilled Chicken
Course Main Dish
Cuisine Paleo
Servings
Ingredients
Course Main Dish
Cuisine Paleo
Servings
Ingredients
Instructions
  1. Prep your chicken breasts by rubbing Olive Oil or Coconut Oil on them. Add salt and pepper, lightly seasoning. Now we recommend adding other seasonings that you prefer, so get creative or spice up that chicken!
  2. Be sure to have your grill going beforehand.
  3. Cut the chicken into 1/4 inch thick slices. Put the chicken breasts on the grill. Typically 6 minutes for each side of the chicken to be done, although if you are unsure, cut open the chicken to see if it is fully cooked through.
  4. Now beging to prepare the Vinaigrette. Combine all the ingreidents listed for the Vinaigrette. Be sure to stir the ingreidents together.
  5. Tear up your green leaf lettuce, place on a plate. Add your chicken to the top of your lettuce and pour the Vinaigrette over the top of everything.
  6. Dinner or a delicious lunch is served!
Recipe Notes

 

 

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Cabbage Rolls

dbaezol / Pixabay

Cabbage rolls can offer a series of boosting proteins. This would be considered a hearty meal, or a main dish. However, this will help out on those days where the slow cooker is the only thing to turn to because of a long day. While this can make up to 6 servings, this could also be a meal prep dish since the cabbage rolls can go in the freezer. By the end of the week, you can bring out the rest and enjoy!

Take the stress out of your day and bring out the slow cooker! We all could use a little helping hand every now and then.

Print Recipe
Cabbage Rolls
Cuisine Paleo
Prep Time 20 Minutes
Cook Time 3 Hours
Servings
Servings
Ingredients
Cuisine Paleo
Prep Time 20 Minutes
Cook Time 3 Hours
Servings
Servings
Ingredients
Instructions
  1. Grab a large bowl and mix together Cauliflower rice, Ground Beef, Salt, Pepper, Oregano and Garlic cloves.
  2. To use the leaf from a cabbage, you do not have to boil if you do not want to. Try microwaving anywhere from 20-30 seconds to soften the leaf.
  3. Scoop up 1/4 Cup of the mixture into the prepped cabbage leaf. Roll up until secured and not overly tight.
  4. For the bottom of the slow cooker, create a thin layer with the diced tomatoes.
  5. Then add in the cabbage rolls with the seam side facing down.
  6. With your remaining diced tomatoes, pour them on top of the cabbage rolls.
  7. Cook on High for 2-3 Hours.
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5 Tasty Vegetables To Enjoy Before Winter Is Over

Guest post was written by Helen Sanders (Author Bio after the article)

With the end of winter soon approaching, it’s the perfect time to make the best of the amazing seasonal vegetables still available.

Our Paleo ancestors ate the food that was in season and nothing more. However, nowadays most food can be bought out of season, which although convenient, has been found to be less nutritious (source).

So before spring arrives, let’s have a look at 5 tasty vegetables to enjoy before winter is over!

1.) Brussel Sprouts

Harvested from September through till late February, Brussel sprouts with their miniature cabbage appearance and distinctive taste are a fantastic addition to any meal.

My father used to say that sprouts tasted better after the first frost of the year, and it appears that this is true! Vegetables produce sugars when exposed to cold and this provides Brussels with a sweeter taste! (source).

They are also a good source of protein and iron are full of Vitamin C (source).

New Ways to Enjoy: Try crispy garlic sprouts as a light meal on their own. Cut the sprouts in half, fry over a medium heat until the edges are browned, then transfer to a baking tray. Sprinkle with crushed garlic and roast for 25 minutes.

2.) Pumpkin

The pumpkin (or winter squash) stands out as a symbol of winter with its popular use as a jack-o’-lantern at Halloween. Grown between October and February, they are one of the best-known sources of beta-carotene (source) an antioxidant which may help in preventing cancer (source).

Sometimes its versatility is overlooked and just cooked as a soup or a pumpkin pie, but it can be more exciting than that!

New Ways to Enjoy: Most Paleo diets do not include potatoes, so use the Pumpkin to make spicy fries! Peel and seed the pumpkin and cut into fries. Pop in the oven on a baking tray at 400 degrees sprinkle on a little Sriracha for spiciness and roast for 30/35 minutes.

3.) Leeks

Although leeks can continue into early March, they are at their best between November and February. They are the same family as onions and garlic, but with their own mild distinctive flavour.

They contain high levels of Vitamin K which helps strengthen bones and promote a healthy heart.

Often, only the bottom white stem is enjoyed and the rest rejected, but this is a waste! Instead finely chop the green leaves to create a perfect light seasoning to sprinkle over your meals, somewhat similar to a spring onion taste.

New Ways to Enjoy: Add sliced leek (including the leaves!) to an omelette and season to taste. It provides a gentle yet satisfying edge to the meal instead of an overpowering onion.

4.) Turnip

The humble turnip is often overlooked by its much more glamorous cousins the carrot and the radish. But it is a beautiful winter vegetable available October through to late February. As long as you are not restricting your carbohydrate intake, it can form an excellent part of a Paleo diet.

One possible reason behind its lack of popularity is that some people, through a genetic inheritance, find them incredibly bitter. The turnip contains chemicals which react with a gene in the human body which makes those with the gene find them utterly disgusting! (source)

Its bulb root is high in Vitamin C and the leaves in Vitamin A. So no part of the turnip should be discarded!

New Ways to Enjoy: As a Paleo alternative to a roast potato side, peel and quarter the turnips and boil in a saucepan for 10 minutes. Remove from the heat and roast in the oven for further 20 minutes with a little salt. Dress with finely cut and lightly boiled turnip leaves.

5.) Kale

Kale is a member of the cabbage family, but whilst the cabbage is available throughout most of the year, Kale is usually at it’s best between late October and the first week of March. For people wanting historical accuracy, Kale is thought to be the closest vegetable variety to the original wild cabbage! (source).

It is extremely rich in vitamins, however, care must be taken as all of the nutrients are drastically reduced during boiling, except for Vitamin K (source).

New Ways to Enjoy: To preserve most of the natural benefits of kale, instead of boiling, stir fry for just 5 minutes on a high heat with a little garlic and chili for a delicious accompaniment or light meal.

Conclusion

Although it may be cold and miserable outside and everyone is looking forward to the approach of Spring, don’t waste the opportunity to enjoy these 5 tasty Winter vegetables before it is too late! They are healthy, in season and it will be a few months yet until they are available again!

Helen Sanders is chief editor at HealthAmbition.com. Established in 2012, Health Ambition has grown rapidly in recent years. Our goal is to provide easy-to-understand health and nutrition advice that makes a real impact. We pride ourselves on making sure our actionable advice can be followed by regular people with busy lives.

Chipotle Chicken Lettuce Wraps

Lunchtime either means making a pit stop from work to catch something to eat, or you have a decent lunch hour. Preferably make this the day before since the cook time is around 30 minutes. A lovely chipotle chicken lettuce wrap that will rejuvenate and add a bit of spice to your lunch!

Print Recipe
Chipotle Chicken Lettuce Wraps
Course Main Dish
Cuisine Paleo
Prep Time 20 Minutes
Cook Time 30 Minutes
Servings
People
Ingredients
Course Main Dish
Cuisine Paleo
Prep Time 20 Minutes
Cook Time 30 Minutes
Servings
People
Ingredients
Instructions
  1. Heat your preferred oil (olive or coconut) in a frying pan and quickly place the chicken pieces in. Cook the chicken strips until golden.
  2. Using the same frying pan, after the chicken is done. Add more oil and sautée the onion until soft.
  3. Then add in tomatoes, brown sugar, cumin, and chipotle peppers to simmer for 15-20 minutes. Or until the tomato sauce begins to thicken.
  4. Place the chicken back into the frying pan with everything. Cook for 5 minutes.
  5. Take your lettuce, avocado, and remaining cherry tomatoes to start arranging an open lettuce wrap. Once the lettuce is placed on the plate, place the chicken chipotle mixture on the lettuce. Then place the avocado and tomatoes on top. With a spritz of lemon.
  6. Enjoy!
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Brownies Made With Espresso Beans and Blueberries

Brownies may be the one dessert everyone loves to a point. Now with an added kick of espresso and a sweet fruity touch with the added blueberries. What’s not to love? These brownies bring out a whole new meaning to energized, chocolate goodness and fresh.

Gather a few friends and family members that will want to make this recipe with you. Enjoy your time together and enjoy this healthy dessert!

Print Recipe
Brownies Made With Espresso Beans and Blueberries
Course Dessert
Cuisine Paleo
Prep Time 10 Minutes
Cook Time 30 Minutes
Servings
People
Ingredients
Course Dessert
Cuisine Paleo
Prep Time 10 Minutes
Cook Time 30 Minutes
Servings
People
Ingredients
Instructions
  1. Preheat your oven to 325 degrees Fahrenheit.
  2. Bring out your mixing bowl and put your sea salt, honey, cocoa powder, espresso, vanilla, baking soda, eggs, cinnamon, and coconut cream (coconut butter).
  3. It is preferred to use a hand mixer or stand mixer to incorporate all these ingredients together.
  4. Afterward, grab your blueberries and gently fold them in (by hand) into your batter so your blueberries do not burst.
  5. Take a brownie sheet (typically 9x16) be sure to grease the sheet. Or use a cupcake tray! Pour the batter on the sheet, tray or pan.
  6. Bake for 30 minutes. 5 minutes before the 30 minutes is up, take a tooth pick and test the middle batch of brownies, making sure they are cooked all the way through.
  7. When the brownies are finished, allow them to cool.
  8. Once the brownies has chilled for a few minutes, drizzle the remaining Coconut Cream. Begin to serve!
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Bacon, Egg and Tomato Muffins

Needing a protein boost in the morning, or looking to have well-rounded muffins that have everything in them? This little recipe will help fuel your body, mind, and soul for those days we really don’t want to get out of bed.

This recipe also allows for over ingredients to be placed within, like bell peppers or another kind of meat.

Print Recipe
Bacon, Egg and Tomato Muffins
Course Breakfast
Cuisine Paleo
Prep Time 9 Minutes
Cook Time 20 Minutes
Servings
People
Ingredients
Course Breakfast
Cuisine Paleo
Prep Time 9 Minutes
Cook Time 20 Minutes
Servings
People
Ingredients
Instructions
  1. Bring out the cooking spray and preheat oven to 350 degrees Fahrenheit.
  2. Cover the muffin or cupcake tray with the cooking spray.
  3. Cook the bacon in a large skillet, keep it on medium heat and continously turn the bacon over. When the bacon is halfway cooked (5 minutes tops). Cut the bacon into small bits.
  4. Take the bacon bits and egg, green onions, 1 cup of cherry (halved or chopped) tomatoes and black pepper. Mix them together in a bowl.
  5. Pour this mixture into the muffin or cupcake tray.
  6. Bake for about 15-20 minutes. Enjoy!
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Stuffed Avocado With Spicy Crab

For those avocado lovers out there! This dish is not only easy to prep (with a maximum of 5 minutes) and a total of 10 minutes to make! With the added protein and the sweet yet, smooth taste of the avocado, you’ll be making this recipe more often than not.

Print Recipe
Stuffed Avocado With Spicy Crab
Course Main Dish
Cuisine Paleo
Cook Time 10 Minutes
Servings
Ingredients
Course Main Dish
Cuisine Paleo
Cook Time 10 Minutes
Servings
Ingredients
Instructions
  1. In a bowl, mix together the chives, mayo, and sriracha.
  2. After the three ingredients above are mixed well. Add in the cucumber and crab meat. Be sure to gentle toss together to incorporate.
  3. Take the avocado and cut open. Remove the pit and either spoon out the avocado or peel away the skin.
  4. Take the avocado halves, and fill the hollowed spot with the spicy crab meat mixture.
  5. Fill the avocado halves to your desire.
  6. Then top the halves with soy sauce and furikake, enjoy!
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How to Paleoize Your Favorite Foods

Just because you are choosing to switch to a paleo lifestyle doesn’t mean you have to give up a love for food. Food translates to so much more than eating for survival; food is both comfort and joy. You don’t have to give up any of the happiness you find in food to go paleo. To go paleo and keep the comfort, you just need to learn how to Paleoize all of your favorite foods!

 

  • Potatoes  

 

      • Potatoes are a definite no on a paleo diet, but sweet potatoes are still in! Nearly any recipe that calls for potatoes can easily be replaced with sweet potatoes. Sweet potatoes can be just as comforting as a mash or even in a stew or hash. They also lend themselves well to naturally sweetening bread and other baked goods.
Couleur / Pixabay
  • Fish 

 

    • Eating paleo is all about the protein; this includes fish. The trick is that you need to eat wild caught fish. You also need to cook it properly! Fish can be one of the healthiest proteins you consume, as long as you can resist the urge to fry it or soak it in oil and butter. Instead, consider grilling it or simply roasting it with some fresh veggies.
pashminu / Pixabay
  • Bacon and Lunch Meat 

 

    • Deciding whether or not bacon and other sliced meats are paleo, is a bit of a debate. Depending on who you ask, some believe that it is still meat and if you can find it without a ton of additives and processing, go for it. While others feel that there is no way our ancestors would have been consuming processed and cured meats. That being said, the paleo lifestyle is ever evolving. With new times, comes new theory and most people agree that if you can find unprocessed or minimally processed bacon or lunch meats then go for it! You also have the option of cooking your own meats at home and slicing them for sandwiches and such, leaving no question as to whether or not they will be paleo. As for the bacon, try and find locally sourced bacon with minimal to no processing other than the curing process.
Meditations / Pixabay
  • Rice   

 

    • With rice being found or served along-side the majority of dishes that families consume, it is rather hard to cut it out completely. It has become our filler so to speak. An easy way to replace rice is by making your own cauliflower rice! It is pretty basic and simple to make. You will need cauliflower and a ricer; that’s it. A vast array of recipes can be found to implement every flavor you are craving, from fried rice to risotto.
moritz320 / Pixabay
  • Peanut Butter 

 

    • While nuts are an essential part of the paleo diet, peanuts aren’t actually nuts. They are legumes, which are strongly not paleo. However, replacing peanut butter in your diet is extremely simple. Both almond butter and cashew butter are great healthy paleo options. They can both can easily be substituted in place of peanut butter in any recipe and you can make them at home in just a few quick steps.
deborahmiller56 / Pixabay
  • Eggs 

 

    • Next to meet and vegetables, eggs are an essential part of the paleo diet. The key to eating eggs on the paleo diet is simple, you need to purchase free range eggs. Or if you are up to it raising your own free-range chickens.
stevepb / Pixabay
  • Conventional Beef 

 

    • While purchasing meat may seem as simple as a quick trip to the grocery store. But the truth of the matter is, unless you are purchasing grass-fed beef, it has most likely been subject to growth hormones, antibiotics, and haven’t been grass fed. Finding grass fed beef shouldn’t be as hard as you would think, but it will take some work. You should also consider that it may look different, as in it won’t be pumped full of red die to make it appear more “appealing”, like in the grocery store.
Baumelt / Pixabay
  • Flour 

 

    • Flour is surprisingly one of the easiest foods to replace on the paleo diet! Between coconut flour, almond flour (almond meal), arrowroot powder, and tapioca powder, you can replace flour in just about any recipe you like!
Alexas_Fotos / Pixabay
  • Mayo  

 

    • Mayo gets a bad rep and many people stay away from it all together. But the truth about mayo is, you can easily make your own. Paleo mayo is simple and takes only a few minutes to prepare. It can be made with extra virgin olive oil, coconut oil, avocados, and avocado oil.
Meditations / Pixabay
  • Ketchup  

 

    • If you plan on going paleo and keeping it kid-friendly, you may have considered letting the ketchup slide. But the truth is, you can easily make homemade paleo ketchup free of preservatives, sugar and that pesky high fructose corn syrup.
markusspiske / Pixabay
  • Granola  

 

    • You may be very well accustomed to buying pre-made granola, but it couldn’t be easier to make! Even while avoiding grains and cereals, you can still make homemade granola. You can even use it as the perfect cereal craving substitute with a little dash of almond milk.
Free-Photos / Pixabay
  • Spaghetti  

 

    • Believe it or not, replacing spaghetti has become a bit of a trend. People have been replacing pasta with spaghetti squash for quite some time now. It’s simple to prepare, actually just as simple as boiling a box of noodles. You can also purchase a special cutter for other vegetables if you need to change it up a bit. Both zucchini and cucumber have frequently been used to fill in those spaghetti cravings.
WerbeFabrik / Pixabay
  • Bread Crumbs 

 

    • While breadcrumbs are often used for breading items to fry, a paleo no, they are also used as a binding agent and to add texture. If you are looking to replace breadcrumbs in a dish, such as breading meat, coconut flour works well. If you are using the breadcrumb as a binder in meatloaf or meatballs, try flax meal in place of the traditional breadcrumb.
congerdesign / Pixabay
  • Conventional Milk 

 

    • Cow’s milk is another easily replaced item in your fridge. Almond and cashew milk are both delicious, paleo, and in many cases better for you. They also don’t require you to have a cow to produce yourself. You simply need nuts and a food processor! No store bought milk with additives needed!
Couleur / Pixabay
  • Soy Sauce  

 

    • There is a good chance you don’t just use soy sauce for Asian inspired dishes; many of us use it in nearly any sauce or marinade. It has a delicious flavor for everything. But, you don’t have to give that up! Coconut aminos have a similar flavor to soy sauce and when used in cooking, gives off nearly the same potent flavor as soy sauce.
genniebee512 / Pixabay
  • Sugar 

 

    • There are many options available to replace refined sugar. The best option, when possible, is to go for the natural sweetener. Such as fruits or sweet potatoes. When needed though, local raw honey, stevia, maple syrup and coconut sugar are all good options.
Soorelis / Pixabay
  • Rice Noodles 

 

    • As with replacing spaghetti, if you love rice noodle, purchasing a spiral vegetable cutter will easily allow you to make zucchini noodles. They have a light flavor that lends itself well to adjusted Asian sauces and allows you to achieve a great consistency and flavor profile, similar to that of rice noodles.
sarangib / Pixabay
  • Vegetable Oil 

 

    • While deep frying everything is never recommended, sometimes you just have to have some sort of oil. Coconut oil is healthy and extremely beneficial. Though you would expect it to leave a coconut flavor, it is actually mild in flavor and can be used to cook no matter what the application. Olive oil is another great option, but be sure to check the label and buy organic olive oil.
stevepb / Pixabay
  • Butter and Margarine  

 

    • Both ghee and grass-fed butter is considered to be paleo. However, you always need to check labels and packing. Both are made from dairy and then the milk proteins are removed. But as long as they are used in moderation are both considered to be paleo.
markusspiske / Pixabay
  • Chocolate

 

  • Let’s face it, no one wants to give up chocolate. The good news is, you don’t have to, you just need to sub it for dark chocolate, preferable as close to 100% chocolate as you can find. Recent studies have even shown that dark chocolate can be beneficial to your health.
congerdesign / Pixabay

 

  • Salt 

 

    • By this point, we all know that salt is a big no when it comes to eating paleo, but sea salt is the exception. Traditionalist would not agree and rather form the opinion that contemporary paleo has changed the rules. The truth about salt is, it isn’t as bad for you as we have been lead to believe. In fact, studies have shown that you need salt in your diet, to an extent. Sea salt is natural and the dehydration process is as well. Beyond that, there is no processing or additives to most available sea salt.
andreas160578 / Pixabay
  • Fruit and Vegetables 

 

    • This may seem like the oddball out on the list; after all, eating paleo is about eating primarily fruits, vegetables, meat, and fish. But you still need to pay attention to the product you are purchasing. Shopping local organic and GMO-free is very important. Otherwise, you never know what kind of pesticides or growth hormones you are subjecting your body too.
silviarita / Pixabay
  • Hummus 

 

    • Easily considered the appetizer/snack of our time, hummus has become exceedingly popular. An easy way to recreate your own paleo hummus is by using cauliflower. It is still as simple to make as traditional hummus and you won’t believe how similar it is in flavor!
Ajale / Pixabay
  • Pudding 

 

    • Recreating pudding without the sugar and starch that are traditionally used is really quite simple. Chia seeds lend themselves well to creating a similar texture. When soaked in a liquid of choice, chia seeds soak up the liquid to create a gelatin-like the texture and since they have nearly no favor, the options are endless!
RitaE / Pixabay
  • Peanuts 

 

  • As mentioned earlier, peanuts are technically not nuts at all. So it is important to switch them out for almonds, cashews, or another nut of choice. Most recipes shouldn’t be affected by this change. You may even find that you prefer the flavor and consistency of other nuts with a bolder flavor profile.
Alexas_Fotos / Pixabay

What Is Considered A Paleo Exercise?

Paleo exercise? Is this an actual thing? Well, in a way yes. These exercises can be paired with the Paleo diet to help build muscle and cause a more lean/athletic body type. Although the true reason should be for a healthier lifestyle, of course, exercise helps build up the immune system.

First off there is no real physical regime when it comes to the Paleo Lifestyle, the only true requirement is that these exercises are more nature-based. This means running, yoga, or any physical activity that’s based outside rather than any machine oriented workout.

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Instead of long cardio workouts, try short intense workouts. These short interval workouts can help achieve a similar result for a more lean/athletic body type.  For some individuals, constant cardio can lead to heightened cortisol levels, which can cause weight gain. Cortisol is primarily associated with depression and high stress/anxiety levels.

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The important food for thought is to find what exercises work for you. Do not overcompensate or over-do a session.

Below is a list of at-home workouts that may be beneficial to you:

  • Running
  • Squats
  • Lunging
  • Yoga
  • Using 3 to 5 lb weights for bicep or tricep curls
  • Hiking
  • Jumping Jacks
  • Walking

However, if you are looking for a more intense and muscle-building routine, CrossFit is highly popular among the Paleo lifestyle.Training with a professional who also can introduce conditioning would not only be the safest choice but, also a wise one.

If, Crossfit is too strenuous for you, try Primal Blueprint Fitness. This workout will help find the right routine for your life. Primal Blueprint Fitness is about staying healthy with food consumption and exercising. There’s nothing too insane versus the CrossFit regimen.

Another fitness possibility would be Yoga. Yoga With Adriene shows fundamentals as well as offering free Yoga videos. There are even Yoga Camps and 30 Days of Yoga to help start off the new year.

An added link to ketones “What Are Ketones and How Does Your Body Use Them?”

This small list contains exercises that would be considered Paleo or for the Paleo lifestyle.

 

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