Everyday Paleo Read Online Free PDF Page A

carbohydrate!
    All fruits and vegetables are primarily carbohydrate. Some are higher in sugar and starch than others, but all plant-based foods are carbs. It is wise for those folks who want to lose weight to choose an abundance of vegetables before stuffng themselves with fruit. This will help to limit overall sugar consumption, and therefore will help improve body composition. When you hear folks say they simply cannot live without carbohydrates, they are correct. No one can live without vegetables and fruit, but we can live, and live well, without the traditional notion of carbohydrates. So please say goodbye to your pasta and bagels and hello to your broccoli and melons.

     
    Fat: Oh, boy, are you ready—you might want to brace yourself for this one: you must eat fat and, most importantly, fat does not make you fat! This message might feel like a meteorite just hit you square in the forehead as visions of your nonfat sugar-free latte disappear into space, but I am telling the truth. Our bodies need fat. Think about the thirty-plus-year trend of the nonfat, high-carb diet and ask yourself: Has it freaking worked? Look around you. Overweight, unhealthy, and muffin-topped is the new normal.
    Being lean, ft, and in shape is now a bit odd. This new “trend” is very and incredulously wrong. Think about why fat-free foods have any taste at all— sugar ! In order to make fat-free anything edible, one must process the living hell out of it, add a billion additives and favors, and strip whatever is left of any nutrients that might be remotely beneficial. Thanks to our lovely food pyramid, the majority of our country is really sick and out of shape, and by taking away our fat consumption, we have added on the sugar-free pounds, topped with a nonfat blob of heart disease and a side of diabetes.
    Let me take this chance to reintroduce fat into your life. The media has made the word fat sound ugly, but as you continue on your paleo journey, you will really grow to love the healthy fats that fuel you. You’ll also love watching the unhealthy fat that hangs off you melt away.
    Still not convinced? Fat is a macronutrient that is found in both animal and plant products. It’s a great source of energy, it helps you digest fat-soluble vitamins, and your brain and your heart depend on fat to function. Unfortunately, the lack of fat in our diets and the consumption of too many processed foods and carbohydrates have a devastating effect on hormone balance. For us women, especially, eating fat aids in regulating hormone balance, which determines everything from mood to disease prevention. Scary side note—woman with hormone imbalance are more likely to experience devastating illnesses such as cancer, autoimmune disorders, and hypothyroidism, to name a few. As the incidences of these diseases continue to rise among women, correlating this frightening fact with our low-fat diets is only obvious.
    Now, this section on fat does not give you the freedom to dive into a trans-fat-laden bowl of deep-fried potato chips; you must choose your fats wisely! Fat that comes from nature is permitted. The shopping guide listed in table B will help you determine what those healthy fats are, as well as give you a head start on all the other paleo food essentials you will want to stock up on.
    Along with the following basic food guide, I also offer a family-friendly thirty-day meal plan and weekly shopping lists immediately following the recipe section of this book. This list is a great way to get things started and nice to have on hand when clearing out the kitchen and restocking with paleo food items.
    Get Creative
    This list in table B is just the beginning of what is possible, so feel free to explore the vast empire of vegetables and spices. After all, always having a variety of spices will ensure you never get bored or tired of food.
    When you enter a grocery store with list in hand, pretend that the only part of the store that is accessible is the