Living paleo for dummies
Book - 2013
Saved in:
- Subjects
- Published
-
Hoboken, NJ :
John Wiley & Sons
[2013]
- Language
- English
- Main Author
- Other Authors
- Item Description
- Includes index.
- Physical Description
- xviii, 340 pages : illustrations ; 24 cm
- ISBN
- 9781118294055
- Introduction
- About This Book
- Conventions Used in This Book
- What you're Not to Read
- Foolish Assumptions
- How This Book Is Organized
- Part I. The Power of Paleo
- Part II. Embracing the Paleo Lifestyle
- Part III. Paleo Recipes for Success
- Part IV. Making Paleo Practical in a Modern World
- Part V. The Part of Tens
- Icons Used in This Book
- Where to Go from Here
- Part I. The Power of Paleo
- Chapter 1. What Is Paleo?
- The Foundations of the Paleo Lifestyle
- Enjoying foods that make up the Paleo diet
- Taking a cute from our ancestors
- Living the way we were designed
- Understanding that Paleo is a lifestyle, not a diet
- The Prescription for Modern Ailments
- Losing weight on the Paleo diet
- Clearing up gut and skin issues
- Getting a good night's sleep
- Stabilizing blood sugar
- Reducing chronic inflammation
- Why Start Paleo Living?
- Look and feel better within 24 hours
- Lose weight through good health, not fads and get-slim-quick schemes
- The Science Behind Paleo
- Chapter 2. Modern Foods and Your Inner Cave Man
- Getting Familiar with the "Yes" and "No" Foods of the Paleo Diet
- 100% Paleo-approved: Checking out the Paleo "yes" list
- Paleo no-nos: Watching out for foods on the "no" list
- The Truth about Common Foods
- Slaying the sugar demon
- Making the case for high-quality fats
- Fitting fruit into the Paleo plan
- Realizing that eggs are A-Okay (and cholesterol isn't so bad)
- Making happy hour truly happy
- Figuring Out How Much You Can (And Should) Eat
- Understanding why a calorie isn't just a calorie
- Trying the eat-until-satisfied approach
- Measuring your food at a glance
- Supercharging Your Body with the Power of Paleo Foods
- Getting the nourishment you need
- Creating healthy cells
- Balancing your pH
- Identifying food allergies and sensitivities
- Chapter 3. Gearing Up for Paleo
- Beginning Your Paleo Journey
- Unplug and reprogram
- Embrace the 30-Day Reset
- Decide, commit, and go!
- Building the Foundation for Success: The 30-Day Reset
- Developing a habit with 30 days
- Renewing your system
- Mastering the plan
- Understanding your body's transformation
- Battling the sugar demon
- The Big Seven: Tracking Your Progress with Health Markers
- Body composition
- Strength
- Blood pressure
- Blood sugar markers
- C-reactive protein
- Cholesterol and triglycerides
- pH (acid-base balance)
- Capturing Your Personal Before and After Makeover
- Part II. Embracing the Paleo Lifestyle
- Chapter 4. Paleo Nutrition
- The Paleo Big Three: Animal Proteins, Natural Fats, Complex Carbohydrates
- Paleo proteins and why animals matter
- Friendly fats and why they're essential
- Complex carbs and why they're king
- Rethinking the Pyramid
- The flawed USDA food pyramid
- The Paleo pyramid
- Beyond the Big Three
- Desserts redefined
- Shakin' it up with protein shakes
- Salt: Love it or leave it
- Paleo-Approved Supplements
- Omega-3s
- Probiotics
- Vitamin D3
- Melatonin
- Magnesium
- Branched-chain amino acids
- Chapter 5. Modern Challenges, Ancient Solutions
- The Civilized Life of a Cave Man
- The working life of a Paleo man
- The relaxing life of a Paleo man
- Sleep: An Essential Ingredient for Weight Loss and Health
- What happens when you're short on zzz's
- Getting enough sleep and creating a natural rhythm
- The Sun's Time to shine
- Sunblock and sunscreen: Making the right choice
- Getting a healthy boost of sunshine with slow immersion
- Water: The Ideal Drink
- Recognizing your body's signs for hunger and thirst
- Determining whether tap water is okay
- Choosing clean water for wellness
- Stress and Belly Fat: Modern Problems for Today's Cave Man
- Putting your body under stress
- Understanding the dangers of belly and visceral fat
- Minimizing stress and belly fat
- Combating stress and cravings
- Ridding Your Life of Toxins
- Shifting your chemical culture
- Eliminating toxins on your skin
- Removing toxins from your home
- Avoiding EMFs, the invisible pollution
- Chapter 6. Incorporating Paleo Exercises into Your Life
- Moving the Way You Were Designed to Move
- Living Paleo resistance: Building strength and fighting age
- Living Paleo anaerobic: Building speed and power
- Living Paleo aerobic: Doing what you love to build endurance
- Determining how much movement you need and how often
- The Road Map to Lean and Healthy
- Warming up and stretching yourself
- Gathering the equipment for strength training
- Performing Paleo strength exercises
- Progressing through sprinting and recovery exercises
- Chilling out with yoga
- Designing Your Personal Paleo Exercise Program
- Beginner sample wekk
- Intermediate sample week
- Advanced sample week
- Chapter 7. Stocking a Paleo-Friendly Kitchen
- Cleaning Out Your Kitchen
- The Cabinets and Pantry
- The refrigerator
- The freezer
- Restocking Your New, Paleo-Friendly Kitchen
- Paleo protein
- Paleo produce
- Paleo fats
- Paleo pantry staples and spices
- Gathering Essential Paleo Cooking Tools
- Appliances
- Gadgets and cookware
- Trying Paleo-Approved Cooking Methods
- Navigating the Grocery Store
- Creating your Paleo-approved grocery list
- Reading and understanding labels
- Living Paleo on a Budget
- Choosing whether to buy organic
- Assessing your meat options: Grass-fed and pastured or factory-farmed
- Chapter 8. Paleo Jump Start: The 30-Day Reset
- The Rules for Your First 30 Days
- Dear Diary: Guidelines for 30 Days of Journaling
- Week 1. Cleaning Up and Jumping In
- What's happening?
- Tasks and assignments
- Troubleshooting challenges
- Week 2. Creating New Habits and Being Strong
- What's happening?
- Tasks and assignments
- Troubleshooting challenges
- Week 3. Feeling Great and Sharing Your Success
- What's happening?
- Tasks and assignments
- Troubleshooting challenges
- Week 4. Celebrating Success and Preparing for What's Next
- What's happening?
- Tasks and assignments
- Troubleshooting challenges
- Part III. Paleo Recipes for Success
- Chapter 9. Slow Down, Savor, and Keep It Simple
- Connecting with and Enjoying Your Food
- Eating at the table
- Creating the restaurant experience at home
- Packing lunches and snacks
- Redefining your meal options
- Distinguishing Between Your Emotional Appetite and True Hunger
- Setting a Time For (Occasional) Treats
- Choosing treats, not cheats
- Deciding when a treat is okay
- Savoring your food
- A Note About the Recipes in This Book
- Chapter 10. Everyday Entrees
- Making Family Favorites Fit in Your Paleo Lifestyle
- Tossing Together Main Dish Salads for Paleo-Approved Meals
- Chapter 11. One-Pot Meals
- Sitting Back with Soups and Stews
- Exploring Easy Egg Dishes
- Keeping It Simple with Slow Cooker Meals
- Chapter 12. Vegetable Side Dishes
- Satisfying Your Paleo Palate with Cool Side Salads
- Evolving Past Starches: Paleo-Friendly Hot Side Dishes
- Chapter 13. Snacks and Treats
- Making Sure Your Snacks Are Healthy
- Induling with fruit and desserts
- Enjoying Paleo-friendly, grain-free goodies
- Chapter 14. Sauces and Seasonings
- Making Your Own Dressings and Condiments
- Adding Flavor with Sugar-Free Spice Blends
- Part IV. Making Paleo Practical in a Modern World
- Chapter 15. Dealing with Potential Pitfalls
- Clearing Diet-Related Hurdles
- The carb flu
- Cravings
- Accelerating Through Eight Common Roadblocks to Living Paleo
- "Im's just too hard"
- "I'm too busy; I don't have time for this"
- "I'm not losing any weight"
- "I feel like I can't eat anything on this diet"
- "My friends and family think I've gone mad"
- "I can't afford to eat Paleo"
- "I can't find healthy meats or vegetables where I live"
- "I don't know how to cook"
- Incorporating Paleo into Vegetarian and Vegan Lifestyles
- Getting enough protein
- Avoiding frankenfoods
- Chapter 16. Dining Out and Traveling
- Choosing the Right Restaurant
- Keeping your expectations in check: Restaurants aren't perfect
- Making friends with the server and chef
- Managing the Restaurant Menu
- The "yes" list: Paleo-friendly cooking methods
- The "no" list: Cooking methods and terms to avoid
- American restaurants, diners, and cafés
- International cuisine
- Taking Paleo on the Road
- Finding or bringing airport-friendly snacks
- Snacking while driving: The "emergency" car cooler
- Chapter 17. Enjoying Special Occasions
- Planning Ahead for Social Events
- Eating Paleo During Celebrations and Holidays
- Creating Paleo-friendly celebratory meals
- Having the occasional drink
- Fighting temptation
- Updating old traditions and creating new ones
- Indulging with Pleasure
- Chapter 18. Transitioning the Family
- Taking the "Kids First" Approach