Everyday Paleo Read Online Free PDF

perimeter and the aisle in which you will find the oil and nuts. Pick a day on the weekend and plan your meals. Think about the foods that you love and how you can modify them to make them paleo. For example, vegetables are an excellent substitute for pasta. Thinly sliced zucchini sautéed quickly in coconut oil makes a wonderful base for your favorite marinara sauce. Throw on top a homemade paleo meatball, and you have a bit of heaven. The possibilities truly are endless.
    Look at cookbooks and start revising recipes. Check out paleo blogs and become inspired. If you hate to cook, you have to simply get over it. Take a cooking class and decide you will like it because what you put into your body is what keeps you alive.
    Another great way to shop is to find local resources. Check to see if you have a farmers market and visit it. Bring your family and get the kids involved. Let the kids see where real food comes from, introduce them to the farmers behind the stands, and let them choose a different and interesting vegetable or fruit to try. Making it a family affair can get everyone more excited about eating healthy, and you will feel closer to the source of where your paleo food is coming from.
    What About?
    Before we move on, I want to cover a few “what about” food items that people often wonder about when getting started on a paleo lifestyle. I first want to start with the most common “what about” that I hear among paleo beginners.

Table B: Basic Food Guide

Meat (Protein)
    (Lean/organic/grass-fed cuts are best)
     
Chicken
Turkey
Duck
Beef
Pork
Lamb
Veal
Bison
Venison
Elk
Omega-3-enriched eggs
Jerky ( gluten-free and not marinated in soy )

Fish and Seafood (Protein)
    (Low mercury, wild caught if possible)
     
Salmon
Tilapia
Crab
Shrimp
Tuna
Cod

Vegetables (Carbohydrates)
    (Organic, if possible)
     
Artichoke
Asparagus
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collards/mustard greens/ kale
Cucumber
Eggplant
Endive
Lettuce, spinach
Mushrooms
Onions
Parsley
Parsnip
Peppers
Radish
Seaweed
Squash (all types)
Yams (in moderation, unless you are a kid)

Fruit (Carbohydrates)
    (Organic, if possible)
     
Tomato
Lemons/limes
Apple
Apricot
All berries
All melons
Fig
Grapefruit
Kiwi
Nectarine
Orange
Peach
Pear
Plum
Pomegranate
Tangerine
Watermelon

IN MODERATION
     
Dried fruit (no sugar added)
Tropical fruits such as:
Banana
Mango
Pineapple
Guava

Fats
     
Avocado
Olive oil
Coconut oil
Coconut milk
Coconut flakes (unsweetened)
Almonds
Brazil nuts
Chestnuts
Hazelnuts
Macadamia nuts
Pecans
Pine nuts
Pistachios
Walnuts
Pumpkin seeds
Sesame seeds
Sesame seeds
Almond butter
Cashew butter
Organic grass-fed heavy cream (unless you have an autoimmunity issue)
Organic grass-fed ghee (unless you have an autoimmunity issue)
Organic grass-fed butter (unless you have an autoimmunity issue)
Lard, tallow

Spices
     
Allspice
Anise
Basil
Bay leaf
Caraway
Cardamom
Cayenne powder
Chili powder
Cilantro
Cinnamon
Cloves
Coriander
Cumin
Curry powder
Dill
Fenugreek
Garlic
Ginger
Marjoram
Mint
Mustard
Nutmeg
Oregano
Paprika
Parsley
Pepper
Rosemary
Saffron
Sage
Tarragon
Thyme
Turmeric
Vanilla
    Milk Substitutes?
    1) Coconut Milk: We all love cream in our coffee, but with dairy not being a part of the paleo diet, what’s a coffee-loving mama to do? I personally love coconut milk. It goes great in my morning cup of Joe, and it goes just as good in my afternoon cup of black tea. I use the So Delicious brand of unsweetened coconut milk. It has been watered down a bit, so I do not rely on this milk substitute as my only fat source, but it tastes just like the brand name implies. Personally, I find that it gives a great texture to the coconut milk smoothies I make for my kids. If you like smoothies, you’ve got to try it:
    Awesome Smoothie:
    1. Fill a blender half way up with 1 banana, frozen blueberries, and ½ a mango.
    2. Add So Delicious coconut milk until it’s just covering the fruit. Blend until smooth.
    My kids love