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www.paleohacks.com retains 100% rights to this material and it may not be republished, repackaged and or redistributed for any purposes what so ever with out

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Disclaimer

The full contents of this ebook are for informational purposes only and do not provide any medical advice. Statements in this ebook have not been evaluated by the Food and Drug Administration, and are not intended to diagnose, treat, cure or prevent any disease. This ebook is intended for use only by healthy adult individuals. All individuals are specifically warned to seek professional medical advice prior to initiating any form of weight loss exercise or nutritional program. Use of any of the information contained within this ebook is at your own risk. The author does not accept any responsibility or liability for damages of any kind from any actions you take from this information provided.

 

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Table of Content ______________________________________

Introduction

Advantages

The Basics

Do Follow List For The Paleo Diet

How to Make a Paleo Diet Work for Your 21st Century Lifestyle

10 Steps To Successful Action!

Journal

Pg 1

Pg 2

Pg 3

Pg 5

Pg 6

Pg 8

Pg 14

         

 

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Introduction

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You  may  have  heard  it  referred  to  as  the  Paleo  Diet,  the  Caveman  Diet,  the  Stone  Age  Diet,  Neanderthin  or  the  Hunter-­‐Gatherer  Diet.  While  you  may  have  heard  these  terms  on  numerous  occasions,  you  could  be  asking  yourself,  what  is  the  paleo  diet,  how  can  I  make  the  paleo  diet  work  for  my  lifestyle,  or  even,  why  would  I  want  to  make  this  lifestyle  change?      To  begin,  it’s  important  to  understand  one  thing:      Our  hunter  gatherer  ancestors  only  consumed  foods  that  were  readily  available  to  them  in  their  environment  and  involved  very  limited  preparation.  The  nutrition  of  our  hunter  gatherer  ancestors  in  comparison  to  the  foods  we  eat  in  our  modern  world  is  a  key  reason  as  to  why  hunter  gatherers  didn’t  suffer  the  same  diseases  we  do  today,  and  why  we  are  so  familiar  with  chronic  diseases  and  illness.  

 The  reason  we  should  be  serious  about  the  paleo  diet  is  because  even  though  our  diets  have  evolved  a  great  deal  since  the  paleolithic  era,  our  bodies  haven’t  evolved  quickly  enough  to  keep  up  with  the  changes,  which  means  we  are  evolutionarily  ill-­‐equipped  to  maintain  a  post-­‐agricultural  diet.      The  paleolithic  era  lasted  around  2.5  million  years,  but  we  have  only  been  an  agricultural  society  for  10,000  years,  with  the  most  dramatic  shift  in  our  diets  coming  only  in  the  last  120  years.    The  modern  diet  today  is  very  carbohydrate  dense  with  the  heavy  consumption  of  grain  based  products  while  also  being  low  in  protein  when  considering  that  our  hunter  gather  ancestors  consumed  on  average  a  diet  consisting  of  65%  animal  proteins  in  the  form  of  wild  game  and  fish.    With  all  of  the  marketing  surrounding  grain  based  foods  as  a  health  food,  and  health  care  professionals  constantly  telling  us  to  eat  higher  portions  of  grains  in  our  diets,  it’s  all  to  easy  to  be  persuaded  into  believing  grains  are  necessary  for  good  health.  However,  this  is  far  from  true  and  there  is  more  research  out  there  than  you  can  point  a  stick  at  proving  why.      Before  reading  further  I  would  like  to  pass  onto  you  that  there  are  many  books  and  articles  on  the  internet  that  go  into  more  details  about  the  paleo  diet,  giving  you  an  educated  understanding  of  our  ancestors  and  how  the  foods  of  modern  living  are  impacting  our  health.  I  recommend  you  read  as  much  as  you  can  on  maintaining  a  healthy  living,  what  I’m  giving  you  in  this  e-­‐book  is  a  solid  starting  point  –  but  it  shouldn’t  be  the  end  of  your  education  and  journey  towards  good  health  and  disease  prevention.    You  have  invested  in  your  health  so  I  know  you  want  to  look  after  it.  It’s  easy  and  I’m  going  to  show  you  how  to  start.        

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Advantages ______________________________________

It  may  seem  difficult  to  give  up  processed  snacks  and  modern  foods  of  convenience,  but  the  benefits  of  the  paleo  diet  far  outweigh  the  short-­‐term  sacrifices.  The  first  and  perhaps  the  most  important  of  the  benefits  seen  by  followers  of  the  paleo  diet  are  the  health  benefits.    The  general  voice  of  people  who  follow  the  paleo  diet  for  longer  periods  of  time,  is  the  feeling  of  improved  health,  more  energy,  stronger  immune  system  (avoiding  the  seasonal  cold  and  flu’s),  weight  loss,  and  a  lot  more,  including  reduced  cholesterol  and  blood  pressure  levels.  In  comparision  it  has  been  shown  and  continues  to  be  proven  that  that  the  foods  often  included  in  a  modern  diet  raise  our  risk  for  modern-­‐day  diseases  including  cancer,  heart  disease,  diabetes,  and  Alzheimer’s.    Most  people  who  follow  the  paleo  diet  properly  note  that  they  lose  body  fat  easily  –  this  is  largy  due  to  eating  natural  foods,  allowing  the  body  to  function  optimally,  while  significantly  reducing  insulin  spikes  which  is  a  leading  cause  of  weight  gain.      Additionally,  eating  a  high-­‐protein  diet  (in  comparison  to  the  moderately  low-­‐protein  consumption  of  the  typical  modern  diet)  will  help  you  feel  fuller  for  longer,  and  can  also  increase  the  rate  of  your  metabolism.  There  are  so  many  diets  that  are  difficult  to  maintain  because  you  feel  as  if  you’re  always  hungry,  or  constantly  counting  calories,  but  with  the  paleo  diet  you  can  eat  satisfying  portions  of  the  approved  foods,  and  because  of  the  high  quality  and  high  amount  of  protein  found  in  the  foods,  you  won’t  feel  dissatisfied,  or  hungry  ten  minutes  later.      The  paleo  diet  also  naturally  lends  itself  to  a  reduction  in  many  allergy  symptoms,  because  many  of  the  food  allergies  we  see  people  suffer  from  are  a  result  of  the  consumption  of  wheat  and  dairy  products.  Neither  of  these  foods  are  included  as  part  of  the  paleo  diet.  The  paleo  diet  can  help  with  asthma,  and  also  with  acne  and  other  similar  ailments  which  are  many  times  linked  back  to  diet.      In  addition  to  all  of  the  advantages  of  the  paleo  diet,  it  is  very  simple  to  follow  and  the  foods  are  easy  to  find.  You  don’t  have  to  go  to  special  health  food  stores  in  search  of  a  magical  ingredient,  or  buy  meal  replacement  shakes  in  bulk.  The  paleo  diet  can  require  very  simple  food  preparation  techniques  –  making  it  easy  too  cook  at  home.  The  foods  that  make  up  the  paleo  diet  can  be  asked  for  when  eating  out  at  resteraunts  and  cafés  –  making  social  gatherings  a  non-­‐issue.  You  can  also  create  paleo  sweets  for  birthday  parties  and  occasional  treats  –  so  you’re  not  completely  deprived  of  having  fun  and  enjoying  a  sweet  treat!    

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The Basics ______________________________________

You  would  be  forgiven  for  thinking,  ‘sure,  it  was  easy  for  them  to  be  hunters  and  gatherers,  they  didn’t  have  careers,  soccer  practice,  dinner  parties,  and  all  the  other  modern  day  distractions  to  contend  with’,  but  once  you  get  a  solid  grasp  of  what  it  means  to  maintain  a  paleo  lifestyle  in  a  modern  world,  it  is  something  that  is  very  attainable.      To  begin,  you  need  to  know  what  foods  are  part  of  the  paleo  diet.  These  include:    

• Animal  proteins  (lean  meats,  eggs,  fish  and  shellfish)    • Fruits  &  vegetables  • Nuts  and  seeds    • Healthy  fats  (including  olive  oil  and  coconut  oil).  

 For  a  more  detailed  list  of  foods,  view  the  Paleo  Food  Guide  PDF.    The  general  list  of  forbidden  foods  includes:    

• Grains  • Dairy    • Legumes    • Potatoes  • Processed  foods  • Any  foods  that  have  been  given  steroids  or  antibiotics  (where  possible)  • Any  sweeteners  (including  sugar  and  artificial  sweeteners)  

 To  give  yourself  a  clear  reference  point  in  the  beginning,  you  can  think  to  yourself  “would  this  food  be  available  to  me,  as  it  is,  without  modern  technology?”.    Maintaining  a  paleo  diet,  once  you  get  the  hang  of  the  do’s  and  don’ts  will  be  a  lot  easier  to  maintain  (and  is  healthy  to  maintain)  over  most  diet  plans  out  there,  for  the  simple  fact  that  you’re  not  measuring  the  amount  of  food  you  eat,  or  counting  calories.  You  can  eat  satisfying  portions  of  protein  sources,  as  well  as  lots  of  non-­‐starchy  vegetables.    There  are  no  special  tools  or  tricks,  other  than  an  understanding  of  the  diet  and  a  willingness  to  make  a  positive  lifestyle  change.              

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Below  are  a  few  guidelines  to  follow  when  on  the  paleo  diet.      

• Aim  to  eat  a  protein  source  at  every  meal  to  get  a  sufficient  amount  of  calories  and  protein  as  well  as  to  feel  satiated  after  each  meal.    

• Eat  non-­‐starchy  vegetables  regulary.    

• Be  cautious  of  packaged  foods  and  added  ingredients,  such  as  wheat  and  preservatives.    

• In  addition  to  fruits  and  vegetables,  include  nuts  in  your  diet.  Nuts  contain  healthy  fats  and  can  be  very  beneficial  when  consumed  in  moderation.  You  can  also  include  other  healthy  fats,  moderately  in  your  meals,  including  avocados  and  oils  that  are  limited  to  those  derived  from  fruits  or  tree  nuts,  such  as  olive,  avocado,  coconut,  almond,  walnut,  hazelnut  and  pecan.    

• Fruits,  including  dried  fruits  should  only  be  eaten  in  small  amounts.    

• It  is  generally  best  to  select  grass-­‐fed  and  organically-­‐raised  meat  when  possible.  It’s  also  best  to  buy  local  organic  produce,  if  you’re  able.  It’s  also  best  to  opt  for  free-­‐range  eggs  and  poultry.    

• Potatoes  and  other  “tuber”  vegetables  are  generally  unaccepted  on  the  paleo  diet.  There  are  several  reasons  for  this,  including  the  fact  that  if  eaten  raw  many  of  these  foods  are  toxic,  they  have  very  little  nutritional  value  and  the  high  amount  of  carbohydrates  found  in  these  foods  often  leads  to  a  sugar  spike  after  they  are  consumed.  However,  as  a  carbohydrate  source  for  athletes  and  a  healthier  carbohydrate  source  to  consume  on  the  paleo  diet,  sweet  potatoes  and  yams  can  be  consumed.    

• Only  consuming  water  as  a  beverage  is  ideal,  but  you  can  also  consume  tea.  You  may  choose  to  consume  black  arabica  coffee.  Sugary  drinks,  such  as  sodas,  flavored  waters  and  juices  are  not  part  of  the  paleo  diet.    

• When  you’re  choosing  your  foods,  think  “real,”  and  also  aim  for  a  great  deal  of  variety  in  your  diet.    A  good  guide  to  finding  real  foods  is  to  go  toward  those  foods  you  find  on  the  outer  edges  of  the  supermarket.  Generally  as  you  go  closer  toward  the  center  aisles  of  the  supermarket  you’re  going  to  find  the  foods  that  are  not  in  line  with  the  paleo  diet  -­‐  foods  that  are  sugary,  processed  and  packaged.    

   

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Do Follow List For The Paleo Diet ______________________________________

Below  are  the  most  important  things  to  meet  with  when  following  the  paleo  diet.  It’s  important  to  use  these  basics,  and  then  go  forward  from  there  to  have  a  deeper  understanding  of  the  diet  in  order  to  make  it  a  lifestyle  change.      

1. Eat  lots  of  non-­‐starchy  vegetables.  2. Eat  satisfying  portions  of  protein  (in  relation  to  your  goals),  including  poultry,  shellfish,  

seafood  and  eggs.  3. Use  a  moderate  amount  of  good  oils,  including  coconut,  avocado,  olive  oil  and  walnut  (as  

well  as  other  nuts).  4. Eat  fruit,  but  limit  the  amount  you  eat  if  you  are  following  the  paleo  diet  to  lose  weight  

or  if  you  have  trouble  concentrating  as  they  contain  a  great  deal  of  fructose  (sugar).  5. Make  sure  to  limit  the  amount  of  nuts  and  seeds  you  consume,  depending  on  your  

weight  loss  goals  and  specific  health  goals.  6. Eat  when  you’re  hungry,  without  worrying  strictly  about  a  food  schedule.  7. Limit  or  completely  remove  fresh  juices  and  smoothies,  which  will  spike  your  insulin  and  

provide  a  big  hit  of  sugar  to  your  body.  8. Drink  lots  of  water  to  stay  hydrated.  9. Exercise  and  move  your  body  everyday  (we  are  not  sedentary  creatures!)  

   

Don’t  Follow  List  For  The  Paleo  Diet    If  you  follow  the  ‘Do’  list  of  the  paleo  diet  you  will  be  easily  following  the  Don’ts.  However,  make  sure  you  pay  extra  attention  to  this  list  in  order  to  avoid  getting  caught  out.  

 1. Don’t  eat  dairy.  2. Don’t  eat  grains.  3. Don’t  eat  starches.    

This  includes  corn  products  and  potatoes  (exception  to  sweet  potato).  4. Don’t  eat  processed  foods.  5. Don’t  consume  oils  made  from  corn,  cottonseed,  peanuts,  soybeans,  rice  bran  or  wheat  

germ.  6. Don’t  eat  legumes.    

Including  peanuts  7. Don’t  use  salt  or  eat  foods  high  in  sodium.  

At  the  very  least  keep  this  to  a  minium.  8. Don’t  eat  foods  with  high-­‐GI  sugars  

Including  sodas,  processed  cereals  and  snack  foods,  etc.    

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How to Make a Paleo Diet Work for Your 21st Century Lifestyle

______________________________________ The  first  step  to  beginning  and  maintaining  a  paleo  lifestyle  is  to  figure  out  what’s  going  to  work  for  you  and  your  lifestyle.    

If  you’re  a  very  busy  person  and  you’re  in  a  routine  of  eating  highly-­‐processed  foods  as  a  matter  of  convenience,  you  will  need  to  start  preparing  your  meals  ahead  of  time.  For  example,  choose  one  day  per  week  that  is  designated  as  a  meal  preparation  day  and  prepare  all  of  your  meals  for  the  week.  Also  consider  investing  in  Tupperware  containers  so  you  can  take  paleo-­‐friendly  meals  with  you.  

If  you  work  outside  of  the  home,  it’s  always  a  great  option  to  prepare  a  little  extra  of  the  previous  night’s  dinner  and  use  the  leftovers  for  your  lunch  the  next  day.  You  can  also  use  the  leftovers  for  breakfast,  if  you’re  willing  to  think  outside  of  the  box  of  typical  breakfast  foods.  

For  example,  for  breakfast  you  could  have  an  egg  omelet  with  some  shredded  chicken  breast  and  some  chopped  spinach.  

For  lunch,  you  could  use  leftover  chicken  breast  from  what  you  made  in  the  morning  and  add  to  a  salad  with  olive  oil  and  apple  cider  vinegar  instead  of  a  pre-­‐made  shop  purchased  dressing  (often  full  of  un-­‐healthy  oils,  flavorings  and  preservatives).  By  preparing  a  little  extra  each  time  you  make  a  meal,  you’re  taking  the  guess  work  out  of  your  meals  and  also  saving  yourself  time  by  getting  several  meals  from  each  round  of  food  preparation.    

It’s  also  entirely  possible  to  enjoy  meals  out  while  maintaining  your  paleo  lifestyle;  again,  it  just  requires  some  planning.  In  order  to  avoid  temptation  and  take  the  guess  work  out  of  what  to  eat  when  you’re  out  for  dinner  with  friends  or  lunch  with  coworkers,  you  should  scope  out  the  restaurants  near  your  home  or  work  and  find  paleo  friendly-­‐options  on  the  menu  prior  to  actually  going  to  the  restaurant.  Make  sure  to  read  through  the  ‘Paleo  Guide  To  Eating  Out’  as  well  for  information  on  staying  paleo  at  resteraunts  and  cafés.  

 

 

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There  are  also  some  modifications  to  the  paleo  diet  that  you  may  make  in  order  for  it  to  work  best  for  your  lifestyle.  One  such  example  would  be  to  buy  frozen  fruits  and  vegetables,  rather  than  fresh.  It  is  recommended  that  you  consume  organic  and  it  is  possible  to  find  organic  frozen  fruits  and  vegetables  as  well.  

Make  use  of  the  Paleo  Cookbooks!  If  you’re  finding  it  difficult  to  eliminate  certain  foods  from  your  diet  the  recipes  within  these  cookbooks  will  not  only  help  you  with  meal  planning  and  taking  a  lot  of  the  guess  work  out  of  going  paleo,  but  they  will  also  help  you  to  enjoy  a  great  amount  of  variety  in  your  diet.  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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10 Steps To Successful Action! ______________________________________

Like  any  other  positive  pathway  in  life,  success  on  the  paleo  diet  is  dependent  on  taking  full  action.  So  many  people  end  up  taking  only  partial  action,  and  a  large  majority  no  action  at  all.  Those  who  take  full  action,  coupled  with  a  combined  commitment  to  succeed,  win,  period.    

Now  that  you  understand  how  to  properly  follow  the  paleo  diet,  it  is  recommended  that  you  set  a  goal  to  stick  to  the  diet  for  at  least  30  days.  This  key  step  ensuring  short-­‐term  success  will  help  you  avoid  New  Year’s  resolution-­‐like  promises  and  comments  such  as  “I'll  start  eating  better  tomorrow...”  which  you  know  full  well  won't  even  last  until  the  end  of  the  week  

To  ensure  you  make  it  through  the  30  days  without  being  tempted  to  deviate  from  the  path,  here’s  a  10-­‐step  plan  that  provides  you  with  practical,  easy  to  implement  advice  that  will  help  you  stick  to  the  paleo  diet  for  the  full  30  days.  Doing  so  will  bring  into  your  ownership  a  wealth  of  associated  health  benefits,  including  increased  energy,  better  sleep,  clearer  skin  and  a  leaner  physique.    

Remain  dedicated  and  stick  to  the  plan  for  30  days,  after  which  you  will  see  just  how  effortless  the  paleo  diet  is  to  maintain  long-­‐term.      

STEP 1: Removing Temptation

Before  we  look  at  ways  to  help  you  take  proper  action  and  stick  to  the  30  day  plan,  you  should  remove  yourself  from  harm’s  way.  This  means  emptying  the  cupboards  and  fridge/freezer  of  all  non-­‐paleo  foods,  in  particular  those  sugar-­‐laden  snacks  that  are  likely  to  call  your  name  every  time  you  enter  the  kitchen.  In  the  interest  of  not  wasting  food,  give  the  food  items  to  a  friend  or  neighbor  who  isn’t  following  paleo  and  is  happy  to  eat  grains  and  dairy  foods.  When  you’re  clearing  out  the  junk  food,  resist  the  temptation  to  have  “one  last  bite”.  If  you  can’t  be  trusted  ask  a  friend  or  family  member  to  help  you.    

 

 

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STEP 2: S.M.A.R.T Goal Setting

The  secret  key  to  success  is  SMART  goal  setting.  If  you  have  nothing  specific  to  aim  for  then  it’s  easy  to  stray  off  track.  We  already  have  one  clear  goal,  and  that  is  to  make  30  days  without  deviating  from  the  rules  of  the  paleo  diet.  But  we  need  to  make  that  goal  smarter  and  tailored  to  your  goals.  SMART  means  Specific,  Measurable,  Agreed-­‐upon,  Realistic  and  Timely.  

Specific  means  knowing  exactly  what  you  want  to  do  by  specifying  a  clear  vision.  

Measurable  means  assigning  a  metric,  a  time  or  distance  to  the  goal.  This  will  enable  you  to  track  your  progress  through  the  30  days,  and  also  to  assess  your  level  of  achievement  at  the  end  of  the  period.  

Agreed-­‐upon  means  to  make  a  definite  commitment  to  yourself,  and  to  promise  to  give  100  percent  in  working  towards  achieving  your  goal.  

Realistic  is  to  be  fair  and  kind  to  yourself,  to  not  set  yourself  up  for  disappointment  by  setting  a  goal  that  is  unrealistic  and  impossible  to  achieve.    

Timely  means  within  a  specific  time  frame:  goals  shouldn’t  be  open-­‐ended  and  must  be  given  a  specific  expiry  date.  Doing  this  will  give  you  the  motivation  of  time,  and  as  the  clock  ticks  you  will  be  consistently  reminded  that  you  need  to  work  harder  and  stay  on  track.  Being  timely  also  makes  the  goal  more  exiting.  You  are  setting  up  a  finishing  line,  something  to  see  in  the  distance  and  move  closer  toward  every  day.  

A  SMART  Goal  is  a  rock  solid,  non-­‐porous  goal  that  has  no  room  for  excuse  or  deviation,  other  than  your  choice  not  to  fully  commit  and  try  your  best.  For  example,  if  you  plan  to  lose  some  weight  on  the  paleo  diet,  your  SMART  goal  might  be  as  follows:  

“I  will  follow  the  paleo  diet  for  30  days  and  lose  5  pounds  by  [date].  I  will  do  this  by  starting  the  paleo  diet  on  Monday  1st  November,  and  by  going  for  a  run  on  Tuesday  and  Thursday  of  every  week,  starting  [date].”  

Make  a  definite  commitment  to  your  goal  by  agreeing  to  your  goal  with  your  partner  or  a  friend.  This  person  should  be  someone  who  is  prepared  to  help  motivate  you  and  agrees  to  monitor  your  progress  on  a  regular  basis.  

 

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 STEP 3: Positive Reinforcement

Now  you’ve  set  SMART  goals  and  know  exactly  what  you  want  to  achieve  over  the  next  30  days,  you  need  to  ensure  these  goals  are  at  the  forefront  of  your  mind.  Write  or  type  up  your  30  day  goals  and  print  it  out.  Stick  it  above  your  bed,  on  the  fridge  and  on  your  desk  at  work.  Having  this  statement  on  the  fridge  is  particularly  important.  Every  time  you  are  tempted  to  eat  something  outside  of  the  paleo  diet  there  will  be  a  motivational  reminder  staring  you  in  the  face.  You  will  also  see  your  goals  in  bold  writing  before  bed,  in  the  morning  and  at  work.    

These  constant  reminders  will  help  keep  you  track  and  tackle  any  avoidance  tactics  or  excuses  you  might  be  tempted  to  lean  on.      

 

STEP 4: Positive Visualization  

Now  you  have  your  specific  goal(s),  you  need  to  cultivate  and  manifest  the  self-­‐belief  required  to  maximize  your  chance  of  success.  If  you  can  conceive  something  in  mind  you  can  achieve  it  in  body,  and  visualizing  achieving  your  goal(s)  is  integral  to  success  and  remaining  focused.    

To  help  manifest  that  self-­‐belief,  spend  5  minutes  each  day  visualizing  yourself  completing  the  30  day  challenge.  Paint  the  picture  in  your  mind  of  how  great  you  will  look  and  feel.  Follow  this  easy  5-­‐minute  exercise  in  the  morning  or  evening:  

1. Find  a  quiet  place  where  you  can  sit  comfortably  without  distraction.  Turn  off  your  phone  and  let  others  in  your  environment  know  you  are  taking  5  minutes  for  yourself.  

 2. Close  your  eyes  and  breathe  slowly  in  and  out.  Let  your  breath  rise  and  fall,  

effortlessly  like  a  gentle  wave  brushing  the  seashore.    

3. Relax  and  let  go  of  thoughts  and  emotions.  Let  them  come  and  go  with  the  rise  and  fall  of  the  breath.  If  you  hear  sounds  just  notice  them  for  what  they  are  without  attaching  any  meaning  or  further  thinking  to  their  passing.    

 4. Once  you  feel  fully  present  and  undistracted,  visualize  achieving  completing  

your  30  days  and  any  additional  weight  loss  or  fitness  goals  you  have  set  yourself.  See  your  success,  feel  it  and  embrace  it.  

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 5. See  yourself  working  towards  the  goal.  See  your  effort  and  diligence,  the  short-­‐

term  fulfillment  and  the  resulting  long-­‐term  happiness.    

6. Picture  the  moment  when  day  30  rolls  around  and  you’ve  succeeded.  See  how  proud  you  are,  and  how  bright  the  future  looks  with  your  newfound  health.    

 7. Hold  the  picture  in  your  mind  and  rest  in  the  moment  of  its  reality.  When  you  

feel  ready,  let  the  goal  go  and  open  your  eyes.  Stand  up,  stretch  out  and  go  about  your  day.  

 

STEP 5: Positive Affirmation

Outside  of  your  visualization  exercise,  you  can  use  quick  positive  affirmations  throughout  the  day.  These  are  particularly  useful  when  you  are  battling  with  cravings  for  restricted  foods,  and  for  when  you  don’t  have  time  for  seated  visualization.  You  can  say  these  affirmations  out  loud  or  internally  in  your  mind.    

1. I  will  not  give  in.  I  will  be  successful  2. If  I  can  stick  to  my  goals  my  life  will  be  filled  with  abundance    3. Every  cell  in  my  body  is  vibrating  with  energy  and  health  4. I  am  worthy  of  being  the  best  I  can  5. I  can  achieve  anything  I  desire  if  I  stay  focused    6. My  potential  is  limitless  

 

STEP 6: Keep Learning

A  massive  part  of  taking  action  is  the  continuation  of  the  learning  process.  Immerse  yourself  in  the  paleo  diet  by  reading  more  about  the  history  of  hunter-­‐gatherer  communities  and  the  health  benefits  associated  with  eating  in  alignment  with  Mother  Nature.  

The  more  of  an  understanding  you  gain  as  to  why  grains  and  dairy  are  so  bad  for  the  body,  and  how  the  human  diet  evolved,  the  more  inclined  you  will  be  to  stick  to  your  30  days  and  your  associated  health  goals.  Read  blogs  and  books,  listen  to  seminar  audios  and  absorb  as  much  information  as  you  can.  Learning  is  rewarding,  and  the  more  you  learn  the  more  passionate  you  will  become  about  sticking  to  the  paleo  pathway.    

 

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 STEP 7: Remain Action Orientated

Making  it  past  30  days  will  be  easy  and  enjoyable  if  you  maintain  momentum  with  action  rather  than  counting  the  days  as  if  the  task  were  a  chore.  Be  action  orientated  and  do  something  positive  each  day  toward  reaching  the  finishing  line.  For  example,  use  the  Paleo  Cookbooks  to  learn  new  recipes  and  map  out  your  meals  for  the  week.  Being  creative  and  discovering  new  things  is  fun  and  exciting,  so  why  not  try  coming  up  with  your  own  recipes  too.  You  might  also  try  educating  your  family  or  friends  on  the  benefits  of  paleo;  this  will  help  you  reinforce  your  own  belief.  One  of  the  main  reasons  the  popularity  of  the  paleo  diet  is  growing  rapidly  is  because  people  achieve  such  great  success  with  following  the  foundations  and  these  people  spread  the  word.    

Empower  yourself  with  learning  and  then  take  an  action  each  day.  Being  proactive  rather  than  reactive  to  your  goal(s)  will  make  the  challenge  more  exciting  and  rewarding.    

Remember;  you  only  get  out  as  much  as  you  put  in.  

 

Step 8: Effective Time Management  

Your  SMART  goal(s)  are  time  specific,  but  you  also  need  to  ensure  that  you  implement  effective  daily  time  management.  This  means  planning  meals  in  advance  and  making  sure  you  have  the  correct  ingredients  in  the  fridge.  Doing  so  will  remove  the  excuse  that  you  had  to  stray  off  path  because  you  didn’t  have  time.  If  you  know  you  have  a  busy  week  at  work  coming  up  then  cook  your  meals  in  advance  and  freeze  them.  You  may  also  have  to  go  to  the  gym  in  your  lunch  break  instead  of  after  work.    

Plan  your  life  around  the  primary  goal  of  sticking  to  the  paleo  diet,  not  the  other  way  around.  If  you  are  going  out  for  the  day  and  there  isn’t  likely  to  be  any  paleo  food  options  along  the  way,  then  take  a  paleo  packed  lunch  with  you  rather  than  using  the  day  out  as  an  excuse  for  eating  non-­‐paleo  foods.  Too  many  people  make  the  excuse  that  life  simply  doesn’t  allow  for  them  to  eat  healthily  or  exercise,  when  in  truth  they  are  falling  victim  to  bad  planning.  Have  a  schedule  for  each  day  and  stick  to  it.    

 

 

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 STEP 9: Reward Your Progress

At  times  you  will  feel  like  you  deserve  some  fun,  or  at  the  very  least  a  treat  for  your  commitment.  And  why  not,  rewards  are  an  integral  part  of  motivation.    

The  great  thing  about  paleo  is  that  you  don’t  need  to  cheat  and  ruin  your  progress  to  satisfy  your  sweet  tooth  (check  out  the  Paleo  Cookbooks  for  some  recipes).  You’ll  be  very  surprised  that  pretty  much  all  your  favorite  treats  can  be  replicated  using  paleo  ingredients.    

Similarly,  you  might  be  bored  of  the  gym  or  feeling  a  little  tired.  Rest  is  essential  for  muscle  recovery,  and  overtraining  can  cause  injury.  So  reward  your  progress  by  cooking  some  paleo  desserts  and  taking  the  evening  off  your  exercise  regime.  But  only  if  you  have  honestly  been  sticking  to  the  30  day  plan!  

 

STEP 10: Take Action, Now!

This  last  step  is  extremely  simple.  Now  you  have  all  the  information  you  need,  including  knowing  what  to  eat,  what  not  to  eat  and  how  to  ensure  you  stay  on  the  paleo  path,  you  just  need  to  take  action.    

People  have  a  tendency  to  create  aversion  by  putting  off  starting  a  new  challenge,  and  so  whatever  you  do,  stick  to  the  plan.  You  have  your  goals  set  out;  all  you  need  to  do  is  start.  Don’t  delay,  don’t  under-­‐prioritize  the  importance  of  your  health  and  fitness.  Start  tomorrow  morning;  the  minute  you  wake  up.    

 

 

 

 

 

 

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Journal ______________________________________

Remaining  action  orientated  will  drive  your  motivation  to  succeed  and  help  you  steer  clear  of  temptation.  To  assist  you,  two  tables  have  been  provided  below,  each  with  a  different  approach  to  tracking  actions,  progress  and  thoughts  during  the  30-­‐day  period.    

Choose  the  table  best  suited  to  your  lifestyle,  and  feel  free  to  use  both  if  you  think  it  will  increase  your  motivation  and  enjoyment.  

Nutrition  Journal:  assists  you  in  documenting  your  progress  by  recording  what  you  eat  and  monitoring  your  exercise  regime.  The  table  contains  6  sections:  one  each  for  breakfast,  lunch,  dinner,  and  snacks,  a  section  to  write  about  your  exercise  for  the  day,  and  a  row  to  comment  on  your  progress.    

Remember  to  be  honest.  If  you  did  stray  from  the  paleo  path  then  note  it  down  as  a  motivator  to  better  yourself  the  next  day.  Similarly,  if  you  skipped  the  gym  to  watch  your  favourite  TV  series,  then  that  must  also  be  written  down  too.  Be  mindful  of  how  you  feel  each  day.    

If  you  thoroughly  enjoyed  the  paleo  meal  you  made  for  dinner  then  perhaps  note  it  down  as  “delicious”.  If  you  feel  angry  with  yourself  for  cheating  then  perhaps  note  your  thoughts  as,  “disappointed  I  let  myself  down.    It  won’t  happen  again.”  

Top  Accomplishments:  is  a  countdown  table  that  counts  down  the  days  while  tracking  your  major  accomplishments.  Write  down  clear  statements  documenting  your  achievements  for  the  day.  For  example  “I  ran  5km!”,  “I  stayed  100%  paleo,  again!”.  

You  can  write  down  anything  you  like,  as  long  as  it’s  conducive  to  the  success  of  the  30  day  paleo  period.  Perhaps  you  bought  a  book  on  paleo  nutrition  that  really  motivated  you,  or  perhaps  you  cooked  a  paleo  meal  for  a  table  of  friends.  If  it  feels  like  an  accomplishment  you  are  proud  of  then  note  it  down.    

A  challenge  is  far  easier  to  manage  when  you  take  it  day-­‐by-­‐day,  task-­‐by-­‐task.  Small  steps  toward  a  big  goal  make  the  overall  challenge  seem  far  easier,  not  to  mention  enjoying  regular  reward  through  incremental  achievement.  Watching  your  progress  unfold  on  paper  will  help  you  stay  focussed  and  motivated  in  the  present  moment,  and  provide  you  with  a  diary  of  your  journey  to  reflect  upon  once  you’ve  reached  the  finishing  line.      

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