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Paleo Diet Solution : Lose Weight TheEasy And Healthy Way With Fat

Burning Foods

Paleo Diet Guide With Recipes AndMeal Plans

By: Sofia D'Andrea



TABLE OF CONTENTSTable of Contents

Publishers Notes

Dedication

Chapter 1 - Understanding the Paleo

Diet Chapter 2 - Not Just another Low-Carb Diet

Chapter 3 - Lean Meat Helps YouLose Weight

Chapter 4 - The Fundamentals of the



Paleo Diet

Chapter 5 - The Seven Keys of the

Paleo Diet Chapter 6 - Losing Weight the PaleoDiet Way

Chapter 7 - Why Protein Helps BurnCalories

Chapter 8 - Top Paleo Diet Recipes

Chapter 9 - Paleo Exercises

About The Author



PUBLISHERS NOTESDisclaimer

This publication is intended toprovide helpful and informativematerial. It is not intended todiagnose, treat, cure, or prevent any

health problem or condition, nor isntended to replace the advice of a

physician. No action should be takensolely on the contents of this book.Always consult your physician orquali ied health-care professional onany matters regarding your health

and before adopting any suggestions



n this book or drawing inferencesrom it.

The author and publisher speci icallydisclaim all responsibility for anyiability, loss or risk, personal or

otherwise, which is incurred as aconsequence, directly or indirectly,rom the use or application of any

contents of this book.

Any and all product names referencedwithin this book are the trademarksof their respective owners. None o

hese owners have sponsored,authorized, endorsed, or approvedhis book.

Always read all information provided



by the manufacturers’ product labelsbefore using their products. Theauthor and publisher are not esponsible for claims made by

manufacturers.

The statements made in this book have not been evaluated by the Foodand Drug Administration.

Copyright © 2012

All rights reserved, including the right o reproduce this book or portionshereof in any form whatsoever. Fornformation address Kindle Edition

2012

Manufactured in the United States o



America



DEDICATIONwant to dedicate this book to

Regina, she introduced me to the PBD

and my life has never been the samesince, thanks Regina.



CHAPTER 1-U NDERSTANDING THE

PALEO D IETA lot of persons have heard of thePaleo diet but do not really knowwhat it is. This diet is a high protein,ow sodium and low sugar which will

get an individual in the best state of

health. It is based on the diet that ourancestors from the Paleolithic erahad. Though the main aim of the diets to promote health, it also works



great for weight loss. The individualshat developed this diet are of the

belief that the cavemen that lived inhe Paleolithic or Stone Age era hadhe best and most suitable diet for

man .

This is so because since that me ourgenes have not changed much (only0.01%) but the way in which we livehas changed by leaps and bounds. It ishought that it is best that we reverto that diet as all the food was fresh

and had no chemicals . Animals were

hunted and food was picked andconsumed. There was none of theaddi ves, ar cial avorings orpreservatives that we have today.



During the Stone Age, there really wasno need for foods that had a longershelf life or any requirement fornstant foods. The need for thesehings has only come about in recent

years as we have the ever increasing

need to have things easier forconvenience. With the addi ons of hese chemicals some foods are noonger as good for us as it used to be.

Even if we have natural food thewrong por ons are consumed posingmore of a risk to our health than

anything else.This is the basis on which the Paleodiet was created. It is meant to keepus away from foods that are not good



or us and give food op ons that canprovide all the nutrients that ourbody needs. The cavemen had veryhealthy lifestyles without theconveniences of fast food that wenow have. The diet allowed our

ancestors to do their daily tasks whichwere rather labor intensive andequired a lot of energy. They spentheir me walking for miles to pickheir food and hunt and all this was

possible because of the diet.



This diet has a high proteincomponent as the aim is to providehe right amount of energy to carry

out tasks which are labor intensive. It



also has a lot of vegetables and fruitswhich help provide the right amountof nutrients and vitamins for thebody. These food groups can beconsumed without limits. In fact themore that you can consume the

be er off you will be. The need toake supplements will be reduced ashe diet will have all the necessary

nutrients.

The Paleo diet is low in sugar andsodium as too much sugar and salt isnot good for the body. The cavemen

had this sort of diet because they didhave access to ar cial sweeteners orened sugar and they did not cook inhe way that we do now so a lot of



salt was not needed to flavor dishes.

The diet really brings everything backo basics. Through the consumption of resh vegetables, fruits and meat one

will be much healthier than if oneconsumed boxed, canned, processed

and other foods including dairy whichdid not exist in the Stone Age era.



CHAPTER 2- N OTJUST ANOTHER LOW-CARB D IETThere are a lot of things going on inhe body on a daily basis and a lot of hings get into our bodies that can

make our health deteriorate. Makingchanges to the way in which you eat

can allow you to cleanse the body andestore the body to premium working

condi on, lowering the risk of diseasewhile providing the body with the



necessary nutrients.

A list of the benets of the Paleo diets listed below . It is:

diet that is dense in nutrients

Low in carbohydrates and sugar

Low in artificial productsEasy to keep the balance in theglucagon to insulin ratio

Free from the harmful effects of glutenFree from the harmful effects of highnsulin

A great diet to achieve a lean bod mass

Great to promote acne free skin

The way to get relief from auto



mmune diseases

The way to get relief from any diseasehat is metabolic

The way to get relief from disease oaffluence

way to increase energy

way to better athletic performance

The best way to lower the risk forautoimmune disease, gastrointes naldisease, acne, arthri s, osteoporosis,obesity, diabetes, heart disease,cancer and much more.

The ques on can then be posed - howexactly is the average diet harmful?

The average diet has quite a number

of harmful foods that we should not



be consuming. These include but arenot limited to:

Dairy (triggers acne and high levels of nsulin)

Grains (triggers high levels of insulinand causes damage to the lining of he intestine)lcohol (triggers high insulin response

and is highly toxic)

Sugar (any type of sugar will triggerhigh levels of insulin)

Hormones (refrain from ea ng

hormone injected meat)ntibiotics (refrain from ea ng meat

njected with an bio cs and if

possible avoid oral an bio cs and if



you have to then take probio cs a erhe course of an bio cs are

complete)

Genetically modified foods (GMO’s)

rtificial flavoring and coloring

Preservatives

Copious amounts of table salt

Sugar subs tutes or ar cial sugar splenda, sweet ‘n’ low, equal- stevia

not included as it is an herb)

Trans-fats (hydrogenated fat thatclogs arteries)

How can the Paleo diet help?

Are you interested in losing weight?The Paleo diet is a great balance of



protein, carbohydrates and fat. If youare trying to lose weight or areoverweight it is best to refrain fromconsuming a lot of oils, seeds andbuts. As soon as you have achievedyour ideal weight you can increase the

at you consume.f the problem is being overweighthen you should take a sh oil

supplement (one gram for every tenpounds of body weight and point vegrams to maintain weight). When ones overweight it also means that you

are in an inammatory state. Theomega-3 which the sh oil is packedwith can help lower this level of n a m m a o n . Note that the



consump on of fat will not cause youo gain more weight. You should also

eat to sa sfy hunger not to beextremely full. You will s ll feelhungry when you just begin but thebody will adapt a er a while. The

Paleo diet will also help you toachieve the lean body mass that youhave always wanted to achieve andhe results will be accelerated if you

do some cross-fit training.



t is my belief that the Paleo dietworks and it can really change lives.You will not only see the physicalchanges that your body goes throughbut you will also note that there is a

difference with how you feel. Your



body will be func oning at its bestever on a cellular level and you willhave increased longevity in addi ono being healthier. The list of benets

alone should indicate how muchbetter your health can be.



CHAPTER 3- L EANMEAT HELPS YOU

LOSE W EIGHTAlmost everyone is aware that leanmeats are needed to lose weightquickly. This meat has a low fatcontent and has a lot of protein thats vital for the balanced diet. The

hermic effect of protein and theength of me that it takes to digest

will help the body to burn addi onalcalories in the diges ve process than



at or complex carbohydrates evercould.

How to Make the Selection

When selec ng lean meat it isessen al to be aware of what exactlyean refers to. For example the United

States Department of AgricultureUSDA) denotes that a single serving

of beef (lean) contains ten grams of

at. That equates to ninety fat calorieswith most of it being fat that issaturated fat. The categoriza on forbeef that is extra lean s ll includesve grams (45 calories) of fat in eachserving. As such the categoriza on of a par cular type of meat as lean does

not necessarily mean that it has a low



at content.

What is Lean?

No ma er what all types of meat willcontain some fat. Despite this themost ideal types of lean meat containess than two grams of fat in each

serving. As a lot of the fat in meat issaturated fat, it is best to keep theevel of fat to a minimum. To

guarantee that this happens, it isessen al that you read the labels onyour food.

Best List of Lean Meats

Outlined below is a list of a few of themost ideal lean meats that you canbuy. As there are various types of sh



you will have a greater selection.

The only requirement is that the meatcontains less than two grams of fat ineach serving. In order to obtain theamount of fat that the body needs,



you can make use of fats that containhigh levels of poly andmonounsaturated fats.

Turkey Breast : one point four grams ineach serving

Chicken Breast : one point five grams ineach servingTuna : one gram in each serving

Grouper (Red Grouper): one gram ineach servingCod : one gram in each serving

Pinnacle (Whi ng): one point twograms in each servingOcean Perch (Redsh): one point sixgrams in each serving



One nal thing to men on is that leansh is a really great op on as itcontains omega 3 fa y acids that arean added bonus. In the diet we havenowadays this is usually very low. Theomega 3 fa y acids are benecial as

hey are thought to help boost theevel of immunity and lower bloodpressure.



CHAPTER 4- T HEFUNDAMENTALS OF

THE PALEO D IETSignicant advancements have beenmade since the Stone Age. When weake a closer look, we will realize thathe only progress we have really mades related to me and the

development of numerous programsand tools which make daily tasksmuch easier to get done.

As you may be aware, advances in



appliances are not all that progressiveas it is merely a more passive way toget things done and does have itsdrawbacks as we are more prone todiseases.

The ques on is where exactly we are

ge ng it wrong. Why is it that ourgenera on is so afflicted with healthssues, a shorter lifespan and obesity?

Let us not forget the increase ingene c aberra ons and disorders thatoccur as a result of birth defects.

The Variation in Styles of Eating

Do you remember hearing you arewhat you eat from your mother?Were you ever in agreement with that

statement? Take a moment to look at



he difference in the way we eat nowand how our ancestors used to eat.

can just imagine that if some personsrom the Paleolithic period happenedo be around they would not even

consider what we eat to be edible.

Approximately ninety percent of thediet is preserved, rened, readymadeood. A great por on of our current

diet did not exist in that era andhistorical records show that they weremuch healthier without all themodern “conveniences” that we have

oday.Plan Points for Paleo Food

The thought of adap ng to the Paleo

style of living or using the Paleo meal



plan was introduced by LorenCordian.

The basis on which the Paleo diet wasounded is that the anatomical design

of the human body is best suited for adiet that was used in the Stone Age as

opposed to the one we currentlyhave.

The body is actually programmed to

work best with the food that waseaten in Paleolithic times.

There would not have been livestockearing or any form of agriculture

during that me and the diet waswholly based on fresh vegetables andruits as well as marine and wildlife.



The only method of cooking in thePaleolithic Era was roas ng. As suchrying and other methods were not

even invented yet.There was li le consump on of grains, dried beans, oils, sugar and

sodium in that time period.The diet was very high in protein andhad fewer carbohydrates. It also

ncluded no cereals, dried beans oradditives.

The Paleo Food Plan- Essen alngredients

Wildlife (bison deer etc.), chicken,pork and meat (steak)

Eggs



Fish

Dry fruits

Honey Variety of fruits

Oils (natural)

Mushrooms (organic)Greens

Walnuts

Essential facts about the Paleo DietWeight reduc on is possible throughhe consump on of food low in

carbohydrate and high in protein.



A lot of the illnesses we have today



such as osteoarthri s, high bloodpressure and heart problems are lesswith the Paleo diet.

There is no need to stress oneself outby working out how many calories toconsume.

A lot of the specialists state that thePaleo diet is a bit restric ve. That maybe so but we must bear in mind that

he cavemen were s ll able to get bywith than restric on and thrive muchbe er than we are now. It really can’thurt to have a li le restric on in ouroverall diet.



CHAPTER 5- T HESEVEN K EYS OF THE

PALEO D IETDr. Loren Cordian has actuallyoutlined seven keys in the Paleo dietwhich he created. His work is basedon the thorough analysis of the dailyea ng habits of the hunter/gatherer

socie es. A er conduc ng a numberof analyses on the elements of thediet in varying amounts, he came tohe realiza on that there were seven



common a ributes for each. They areoutlined below.

Consuming fewer carbohydrates thanhe amount recommended in the

modern western diet. Thecarbohydrates that are consumed

should be from vegetables and fruitsand not rened sugars, starchy tubersor grains.

Consuming more animal protein thathe western diet allows-approximately y ve percent of thecalories gained from the Paleo dietare from lean animal protein.Ge ng the large amount of berequired from vegetables and non-

starchy fruits.



Consuming a diet that has a netalkaline load - when the body has highacidic content the body will havessues on a cellular level and person

with this problem tend to suffer froma gue. All vegetables, fruits and sea

greens are alkaline forming. Meathough tends to be acid forming so tohave the right net alkaline load theight amounts of each has to be

consumed.Foods with high potassium contentand low sodium content are to be

consumed . Hydra on can bemaintained through the consump onof potassium. When the body isproperly hydrated it will promote



nerve impulse s mula on, musclecontrac on and op mal heartunc on. Foods that contain

potassium include most fruits likekiwis, bananas, and leafy greenvegetables. High levels of sodium

promote dehydra on which is notgood.

Consume a reasonable amount of polyunsaturated andmonounsaturated fats . The samepor ons of Omega 6 and Omega 3 fatsshould be consumed and the amount

of saturated fat consumed should beeduced. Great food op ons for thisnclude avocado, olives and cold

water fish.



Foods rich in minerals, vitamins,an oxidants and planephytochemicals are ideal forconsumption . Phytochemicals are alsoeferred to as phytonutrients and are

plant components that enhance the

mmune system and offer otherhealth benets in addi on to itsnutri onal value. Great sources of phytochemicals include green tea,seeds, nuts, vegetables and fruits.



f you have made the decision toollow the Paleo diet, you will have to

make use of the seven keys to havehe best success. Buying a Paleo

cookbook will help you to make greatecipes but won’t help you to be more

aware of why it is best to eat in thisway. As always educa on and



knowledge is power. When oneunderstands the seven keys in thePaleo diet you will make be erdecision with what you consume.



CHAPTER 6- L OSINGWEIGHT THE PALEO

D IET W AYThe Paleo diet facilitates the sheddingof excess weight as it restores thedeal condi ons for meal

consump on that the human bodywas made for. A lot of persons are

able to do this quite easily. Theysuccessfully get rid of whole grains inheir diet and the weight just seemso “ melt away ” much more quickly



han they can get new clothes.

On the other hand there are somepersons that have difficulty ge nghis done or may see some progress

and then not see anything elsehappen a er a while. Needless to say

hat it can be rather discouraging tobe making all the effort with li le tono success. It does not ma erwhether you have just started andalready frustrated or have reachedyour peak a er having rela vesuccess, there s ll exist ways in which

you can manipulate the Paleo diet toachieve sustainable and healthyweight loss.



Are Coun ng Carbohydrates o

Calories?This diet is in no way based on thecoun ng calories as a means to losingweight. The theory of the Paleo diet is



not based on making the dis nc onbetween calories that are harmful asopposed to calories that arenourishing. The point is that you willose weight if you eat only twelve

hundred calories of Doritos on a daily

basis but the downside is that you willhave certain nutri onal decienciesand have diges ve problems that willdo much more harm in the long run.

To add to that , the weight that youose will be regained quite quickly-

with the lack of foods that are

processed industrially, the overs mula on of food reward centersand an inamed diges ve system yourbody will have a natural se ng for fat



hat it will strive to maintain give orake a few pounds. This is referred to

as homeostasis. If you are able toadhere to the restric on of caloriesong enough to lose a par cular

amount of weight the metabolic rate

will decrease to cut back on the levelof energy thus cu ng back on thenumber of calories burned tomaintain the basic func ons of thebody.As a result you will be hungry all the

me and the body will resort to

ge ng energy from whatever youconsume. On the other hand if youeat too much the opposite will occur.The body has a set weight that it



wants to maintain and can do sohrough certain processes.

A man known as Paul Jaminet has ahypothesis that the body places evenmore importance on the maintenanceof lean tissue health. According to him

ean ssue makes use of the nervoussystem as opposed to using ahormone like lep n to send signals tohe brain. This makes it even harderor scientists to measure.

The whole point is that if the body isnot ge ng all the nutrients that itneeds it will get it elsewhere using thesame methods that it would use whenhe level of fat is low-it will trigger an

ncrease in appe te and get all the



energy from food consumed. As thebodies aim is to maintain lean ssuesmass and weight, a diet low in calorieswhich does not have the necessarynutrients will start a “ght” betweenwo biological se ngs. This is a ba le

hat many lose.Fortunately, it is a ba le that can beavoided . Yes it may be true the mainequirement of weight loss is some

decit in energy which requires morecalories to be burned versus what isconsumed. The main problem with

his is that the consump on of calories really does not ma er. It isnot the best way to create that decitas it does not take into account the



ways in which various foods areprocessed. Scien sts tend to test thecaloric content if food through the useof bomb calorimeters which is notsimilar to the process involved inhuman digestion.

A pop tart and a steak might have thesame number of calories but that iswhere the similarity ends. It makeshe focus on the quality of food and

nutrients much easier and is a moreeffective way to get the deficit need topromote weight loss.

T h e three macronutrients requiredare fat , carbohydrates and proteinand though they are all important,

excess carbohydrates poses a problem



or obesity as it is closely linked to theconsump on of processed food itemshat are low in nutrients. A diet that is

based on large amounts of carbohydrates (rened) will promoteweight gain as it affects the balance of

wo important hormones, lep n andnsulin.

The role that insulin plays in themetabolism is to convert thecarbohydrates to glycogen which ishen stored in the muscles as fuel that

can be used later on. Through the

consistent increase in theconsump on of carbohydrates thebody will develop a resistance tonsulin. The muscles will be lled to



capacity with glycogen and begin toesist the insulin.

As a result more insulin will beproduced by the pancreas and themuscles will just resists even more.Having glucose in the bloodstream is



poten ally toxic and as there isnowhere else for it to be stored it willbe stored as fat.

The resistance to insulin caused by adiet high in carbohydrates will alsocause an imbalance in another

mportant hormone known as lep nwhich is responsible for regula on thehomeosta c process. Lep n is a madeby body fat so the more fat you havehe higher the levels of lep n and thisriggers weight loss and the less fat

you have the opposite occurs.

The inamma on that occurs withnsulin resistance disrupts the natural

balance by triggering lep n resistance.

n this case the level of fat triggers an



ncrease in the produc on of lep nand the brain is not sent anymessages. To make the situa onworse, a diet based on processedoods will trigger a decrease in the

sensi vity of the brain to lep n,

causing an increase in ones appe teand as such the intake of nutrients.

As the brain is not receiving anysignals to stop this increase inconsump on, you will con nue toeat. The body will make more lep no make the signal stronger. The only

hing is that the only way to do this isor the level of fat to increase in the

body. As such the natural se ng forweight will increase as more fat will



be required by the body to lower theevels of lep n, increase the

metabolism to send the signal to thebrain while decreasing the appetite.This en re situa on is compoundedby overs mula on caused by the

consump on of industrially processedoods. The higher levels of lep n cut

down on the food reward to triggerweight loss. Lep n resistance causeshe opposite effect. The toxins

consumed ( high fructose corn syrup,seed oils and gluten ) which cause

namma on also adds to lep nesistance. You will also develop other

problems with your metabolism whichcan lead to chronic illnesses like



diabetes.

A basic version of the Paleo diet canalways be modied for the purposesof weight loss in the same way that itcan be adjusted for diabetes, GERD orBS among other medical issues.

Before this process of experimenta on begins ensure thathe fundamentals are set. If you are

an individual that cheats, it might bebest to commit to an op on that willhelp you get rid of some of your notso good ea ng habits. The great thing

s that if you are following a strictPaleo diet and are not making anyprogress you can make tweaks to thediet to suit your particular situation.



CHAPTER 7- W HYPROTEIN HELPS BURN

CALORIESProtein is one of the most commonlyused words and tends to bemisunderstood. The ques ons canhen be posed as to how much

protein is required? Some persons

also wonder whether or not proteinwill bulk them up too much? The mainhing to note is that protein plays anmportant role in life. Apart from



water protein is the most abundantsubstance. In fact approximately ypercent of the body’s dry weight ismade up of protein. This includes thenails, eyes, hair, skin and muscle.

think the general message has been

conveyed here. Below are threeeasons why protein helps burn

calories and in turn promote weightoss.

Protein Helps Satiate Ones Appetite

Of the three food groups (fats,carbohydrates and proteins) protein ishe most effec ve at curbing hunger.

The ability of the protein to sa sfyhunger also has an effect on the

amount that you consume on a daily



This leads to the body storing moreat. If you check it out most over

weight persons tend to be insulinesistant. This really means that the

pancreas is working over me toproduce insulin to reduce the levels of

sugar in the blood to what it was prioro you ea ng. This will just make youwant to eat more and this is wherehe vicious cycle of overeating starts.

n a nutshell the consump on of highquality protein will help cut down onhis occurring and allow the body to

do the same job with less insulin.Protein helps burn calories

Most people are aware that there are

wo ways in which you can burn



calories. It is either to eat less orbecome more ac ve. There is howeveranother way to burn off these caloriesand it is known as the thermic effectof food. It is referring to the amountof energy that the body has to break

down food and get the necessaryenergy from it.

The great thing is that the bodyequires two point ve to three mes

more energy to break down proteinsas opposed to fats or carbohydrates.This will increase the metabolic rate.

Now that is fabulous! A way doesexist to increase ones metabolismwithout ge ng off the cushion. Of course it is not ideal to eat snacks



while watching television as a meanso lose weight.

f weight loss is really your goal youought to ensure that you areconsuming protein like eggs, lean



meats or fresh meats. Though acombina on of grains and pulses aregood sources of protein as well assoya and dairy but it is notecommended. If it is a ma er of

convenience you can get your protein

by having a shake that is low in sugar.So the general guide is to base eachmeal and snack around protein andhen add some fresh vegetables andruits and some quality fats as well.



CHAPTER 8- T OPPALEO D IET R ECIPES

There is nothing tas er than having aar of beets on hand to garnish your

avorite barbeque dish. The thing ishat store bought marinated beets

has a high sugar content as alsocontain preserva ves that do notmake it an ideal Paleo food.

The drawback that many peoplecreate is that making jarred



vegetables at home is too complicatedand takes up a lot of me . This is notnecessarily the case. I have a recipehat is pre y easy to follow and does

not require a lot of me. the beetswill be ready for ea ng a er only a

day of marina ng as opposed toecipes that require the marina ngprocess to be for as long as threeweeks.

Marinated Beets Recipe

Produces two quarts

ngredients

1 tbsp melted Paleo cooking fat

3 lbs beets



A couple sprigs of fresh savory and/ohyme

2 sliced onions (thin rounds)1 cup white wine vinegar

½ tsp salt

6 whole cloves

¼ tsp black peppercorns

2 large strips lemon zest

6 whole all spice berries

2 one quart jars

2 twigs fresh dill

Preparation



Preheat the oven to four hundredegrees Fahrenheit

Whilst the oven is hea ng, scrub thebeets to get rid of excess dirt and emove the root tip and stems.

Get a big baking dish and line it withenough foil to swathe the base and fold over the beets when they are placed int. The beets should then be put in the

dish and a bit of cooking fat drizzled onhem. Add the savory and/or thyme.

Cover the beats with the foil, place in

he oven and roast un l tender (sixty o ninety minutes).

When that is complete take the beets

out of the oven and let it to cool a bit.



Ensure they are s ll warm so that theskin can be removed with ease. Whenhe skin is removed it they can be

allowed to cool some more.

Put the onions you have sliced in abowl and pour in enough boiling water o cover it. Let it sit for approximatel en minutes. They will become tende

and start the marinating process.

The cooled beets can then be slicento quarter inch rounds. You can start o layer the beets and onion in the jars.

The lemon zest, all spice berries,cloves, peppercorns and salt can bemixed together in a small bowl. A hal

of the mixture must then be put in



4 stems fresh parsley

Pepper and sea salt to taste

1 bay leaf (small)

¼ cup fresh chopped parsley

est of 1 lemonPreparation

Before star ng this recipe ensure that you clean the mussels properly and discard the dead ones.

Use a big skillet and melt the cookingat over medium heat –sauté the

onions or shallots un l they are tender and translucent (approximately three

o five minutes).



Add the bay leaf, parsley sprigs, thymeand wine. Turn the heat up and wait or the mixture to boil. Lower then

heat and allow to simmer and the wineo reduce (approximately three to four

minutes).

The mussels should be added and theskillet covered. Allow to cook foapproximately ve minutes. Toss the

skillet a few mes to allow ingredientso mix.

The shells of the mussels should open

a er four minutes. Any that have not opened should be discarded. You canhen add pepper and salt to taste i equired. Take the bay leaf out.



Serve covered with white wine sauceand sprinkle with chopped parsley and emon zest .

Cabbage Soup Recipe

ngredients

2 tbsp Paleo cooking fat

½ head cabbage

1 chopped bell pepper 2 chopped carrots

1 chopped onion

1 lb cubed cooked ham

Freshly ground pepper and sea salt toaste



2 bay leaves

2 minced cloves garlic

8 to 10 cups stock (homemade)

Preparation

n a big saucepan melt the cooking faover medium heat. Sautee the garli and onions in the fat for ve to sevenminutes or un l the onions are tender and translucent.

Add the ham, carrots, bell pepper ancabbage and toss with the garlic and onions then allow it to cook for threeo ve minutes. Use freshly cracked

black pepper to season to taste. Before

adding salt taste the liquid as the ham



s salty.

Serve after removing bay leaves.

Shrimp and Mango Salad Recipe

Makes 4 servings

ngredients2 tbsp olive oil

3 tbsp fresh lime juice

2 peeled, pitted and diced avocados

2 large peeled, pi ed and diced

mangos

⅔ cup finely chopped cilantro

⅔ cup finely chopped green onion



Freshly ground black pepper and seasalt to taste

1lb peeled cooked shrimpPreparation

Combine the olive oil and lime juice tocreate vinaigre e in a bowl. Add pepper and salt to taste and whisk hen set aside.

n a big bowl mix the shrimp, cilantro,green onion and avocado. Chill beforeserving .

Egg and Pesto Stuffed TomatoesRecipe

Makes three to four servings



ngredients

6 eggs

6 large tomatoes

6-8 Boston or romaine or lettuce leaves

1 clove garlic½ cup extra virgin olive oil

½ tsp sea salt

⅜ tsp freshly ground black pepper

¼ cup fresh parsley

Preparation

Start by making the pesto. Tear the

e uce into small pieces then place



hat along with the olive oil, pepper,salt, parsley and garlic into a food processor or blender-process to a pestoconsistency.

Preheat the oven to four hundred toour hundred degrees Fahrenheit

Take out the core of the tomato coresby cu ng a cone from the top of theomatoes using a paring knife. Use a

spoon to remove the seeds and pulp.

Put the tomatoes in a nine inch bakingdish with the faces up. Place the sameamount of pesto in each leavingenough room for the egg. Crack an eggn each tomato.



Add pepper and salt to taste, placedish in oven and bake for twenty minutes.

Portobello Burger Recipe

Makes four to six servings

ngredients- hamburgers

Makes six to eight patties

3 eggs3lbs of ground beef

Freshly ground black pepper and seasalt to taste

2 cloves minced garlic

ngredients- Portobello mushrooms



Few tablespoons of great tas ng oliveoil (add as needed)

6-8 large Portobello mushrooms2 cloves of finely minced garlic

Black pepper and sea salt

Preparation- hamburgers

n a large bowl place the ground bee

and add the eggs. Mix thoroughly Add and mix in the pepper, salt toaste and add garlic.

Make six to eight pa es that are a bit smaller then the mushroom caps (they soul be able to be placed on top a er

being cooked.



Place the pa es on a preheated grill and cook on each side for approximately five to seven minutes.

Preparation- Portobello mushrooms

Rinse mushrooms and pat dry

Remove the stems from themushrooms (the mushroom cap will act as a burger bun). Do not throw the

stems away as they can be grilled withhe caps.

Coat mushroom caps with olive oil an

season with pepper and salt mushrooms will get soggy if allowed o sit too long).

Place on grill and heat each side fo



ive to seven minutes

Add pa y to mushrooms and add

oppings .



exercise much he had a very ac ve lifestyle and spent a lot of his me doingabor to gather food. Advocates of his kind of exercise think that these

par cular types of exercise and ismuch be er suited to improve the

evels of tness than the modernorms of exercise.

Squats

Before chairs were invented, StoneAge man would squat to rest.Squa ng is an effec ve way to keephe knees and hips mobile as well as

being a great leg exercise that helpsmprove jumping and running. The

best way to do squats a s a form of

condi oning is to stand with feet



apart (shoulder width) and have yourhands at your sides. Bend the kneeswhile pushing the hips back and squatun l the thighs are basically parallelo the oor. Ensure you are pressing

down through the heels and stand up.



To improve mobility in the knees andhip one simply has to squat and reston your haunches while res ng onesheel son the oor. This can be difficult



or those persons that are chairbound on a daily basis as the lowermuscles in the body tend to be ght.To improve on one’s ability to get thisdone one can use a door handle thats wait high to provide some balance.

Hold the posi on for as long aspossible as the level of exibilityncreases.

Sprinting

Stone Age man has to be able tosprint to get away from predators andalso to hunt game. This is a great wayo exercise as it helps improve

cardiovascular tness and build uphe strength of the legs. Start off slow

and don’t try to sprint full out from



he get go. Also sprint for varyingdistances taking enough me to restbetween sprints.

Dragging

When our ancestors caught and killed



ABOUT THE AUTHOR Soa D'Andrea went through her ownpersonal journey of diet a er diet

un l she found a viable solu on inhe Paleo diet. Before she was just

gaining weight and becomingrustrated as she was on a diet. She

was also feeling rather sluggish andunable to get through her dailyactivities and then came Paleo.

Based on the success she has had shehas decided to share what she hasearned with the world. She not only

goes through the explana on of what



he Paleo diet is and where it camerom but also provides great recipes

and exercises that you can start withwhen you try it out for yourself. It isall pre y simple and does not requireand burdening lifestyle changes. That

s what she alludes to.She is aware that a lot of person willnd things to be a bit challengingespecially when they have to give upheir old ea ng habits. She however

highlights that the Paleo diet isbasically going back to the basics

which is not as difficult as one mayhink.

Readers are asked to think about their

health and to weight the advantages



and disadvantages when making theirdecision on whether to try the Paleodiet or not.

sofia d'andrea-paleo diet solution _ lose weight the easy and healthy way with fat burning...

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