Serenity’s: Paleo Eating  “Cave Man” Guide 

 

(Pictured: Not Paleo!) Michelle Edmonds, M.A., M.Ed. 

Sr. Nutritionist |Author  of  The SERENITY CHALLENGE© | The Serenity Weight Loss and Detoxification Program©, 1992  

Follow our recipe board @ http://www.pinterest.com/serenityweight/serenitys­healthy­menu­picks/  Seminar and Conference Schedule: 

http://www.eventbrite.com/o/michelle-edmonds-ma-med-coach-and-sr-nutritionist-6261607567?s=23293395 

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From “The primal plan”

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Technically PALEO, but you killed it, really dead! 3

  

NOT PALEO~Cave Men did not eat waffles, sprinkled with white sugar! 

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THE WHITE SHEET (Level I Modified PALEO) 

Exception: this list excludes  FRUIT, potatoes, corn,  beets and all beans (legumes)  You may include carrots, but ONLY if as part of a vegetable mix or in salads. 

● Wild caught­deep water fish, such as salmon (including canned red or pink), Pollock, tuna, swordfish, Basa, Sea Bass , etc (Avoid farm­raised 

fish, such as  Tilapia & catfish) ● Chicken cutlets, frozen hot wings, rotisserie chicken ● All veggies, including avocado, eggplant, mushrooms 

● Salad (Avoid iceberg lettuce) ● Hummus (Technically cheating: Serenity uses  to enhance the protein value of turkey 

lunch meat wraps) ● Turkey cold cuts (from butcher is best) 

● Whole eggs (not egg whites) ● Cooking: Extra Virgin Olive oil and all nut oils, such as walnut.No canola or 

vegetable oil Treats: All berries and seeds: sunflower and pumpkin seeds  

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BLUE SHEET Serenity’s Level II Paleo Eating

Ground meats in moderation, cave men did not have food grinding equipment and it appears to

be the low quality parts of the animal

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BLUE SHEET  includes all white sheet foods 

Plus: All Game: Duck, Fresh Turkey, Lamb Grass­fed pork, such as pork loin 

Grass­fed lean beef, such as medium ~ rare steak, or philly steak slices 

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Fruit and Nuts

Plums, nectarines,

peaches, apples,

almonds, pecans

walnuts, basically all

fancy mixed nuts

(in the shell ~ pistachios

No cashews)

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Dairy Substitutes Almond or Rice Milk

(Avoid the Soy; from beans)

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PRIORITY EATING

We know everyone is busy, but never, ever

change your meal frequency or your body will

return to storing fat again

6, but no less than,

5 mini meals per day

each with a protein and vegetable.

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Ok cave man (wo~man) we just said each meal must have a veggie and a protein, or your body does not have the enzymes needed to use the

protein from the protein source. You may cook your meat!!

(medium rare or medium done~no more well-done or charbroiling)

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YOUR HEALTH is NATURES GIFT

to YOU

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It’s makes no sense to allow yourself

to gain weight or have creepy crawly

weight loss, simply because you are

meal (sleeping) uh.. mean skipping

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PACE YOURSELF and PLAN

Unless you do not mind

chewing constantly, there is not

really not much time to

consume too many other items.

   

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THE WISDOM OF THE BODY

If you find that you are meal skipping, it is

most likely due to portions that are too large.

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Learn to listen to

the wisdom of the

body. If portions

are small enough,

nature will give you a

hunger nudge

naturally about 3 hours

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NON PALEO EATING

ALL Refined Sugars

Some allow small amounts of honey or pure

maple syrup - but this was a very rare treat.

ALL Grains- including corn

Foods that cannot be eaten raw. They require

soaking or long term slow cooking

*Wheat barley, rye and oats are all grains that contain gluten

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Starchy Root Vegetables In general, you would avoid the following because they need to be soaked to

be consumed or they are poisonous if not cooked:

All Potatoes, YAMS

Cassava, Manioc

Beets

Legumes (Beans, Peas, Peanuts)

 These are omitted on the premise that they cannot be eaten without cooking,

and that legumes have a high content of lectins (poison) and other anti~nutrients.

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THE DAIRY CONTROVERSY ~Just the facts and a caution~

Early people did not eat dairy products before animals were domesticated. Most authors of

this type of diet exclude eating dairy including milk, butter, cream, yogurt, ice cream,

cheese, etc.

Others, including Dr. Joel Wallach (Youngevity founder), permit butter*

because of the low lactose and casein content. * OK on occasion.

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SERENITY’s FAMOUS PURPLE SHEET

Level III is Not PALEO eating, however,

we do believe it is a healthy, flexible alternative. Tip: When Healthy Weight Goal is achieved gradually introduce this sheet, along with all foods from WHITE and BLUE Sheet

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EATING during or after Illness or Weight Gain

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Immediately return to WHITE SHEET eating for 14 days then transition

back to BLUE SHEET

Rely more on homemade soups that contain high protein, such as

homemade chicken soup.

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EMERGENCY CARE

Learn to keep emergency foods like homemade

soup in the freezer, even if a lentil soup blended in a blender.

If cheating starts excessively or does not slow

down, stay at BLUE SHEET for 90 days, then try again

If you GAIN weight following an illness, you did not eat properly

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