Wanna Get Primal

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A quick primer on the Paleo/Primal lifestyle. I've also included some recipes to show its non-restrictive but healthy nature.

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Wanna Get Primal

  1. 1. WannaGet Primal? A Get Started Guide with Recipes & More http://cavemanresurrection.wordpress.com Page 1
  2. 2. The world continues to be interested in weightloss and diets. The graph to the right is fromGoogle and shows the search outcomes fromthe past few years for CrossFit, P90X, WeightLoss, Diet and Exercise. The commentary orconclusion is that if people are searchingabout these topics, they are either engagedor thinking about engaging in these topics.As expected, Diet (green line) trends highevery January (“New Year’s resolution”) andthen it drops off slowly but surely throughoutthe year. Although people search andappear to want to lose weight, exercise andprograms like CrossFit and P90X trend muchlower. Big surprise - we’re a lazy nation.The second graph shows the search trends forthe Paleo Diet. Although the scale of thegraphs are different, the conclusion is obvious -the Paleo Diet is growing in popularity. ThePrimal Blueprint recently went to #2 on Amazonwith a concerted effort by the Primalcommunity. Interest has certainly increased.Magazines, newspapers and televisioninterviews also show interest in the topic as oflate. Is Conventional Wisdom doubted? http://cavemanresurrection.wordpress.com Page 2
  3. 3. Many people who complete books or posts on the Primal/Paleo topic often ask a simple question: How Do I Get Started? There is so much amazing information on this topic, but it can be overwhelming to grasp. This e-book humbly attempts to synthesize a few of the many questions about getting started. And we will attempt to do so in the next few pages in the confines of one simple guide. If you are a beginner to the Paleo Diet or Primal Blueprint, I’d first recommend you order them - one or both from Amazon. There are subtle differences on dairy consumption and saturated fats, but it will give you a better perspective on the topic overall. http://cavemanresurrection.wordpress.com Page 3
  4. 4. The FoodYou’ve heard the old adage, “Calories In, Calories Out,” right? Well, not so fast. Eating in a Primal/Paleomanner really focuses on the quality of food you take in, and not just the calories. The trick is reducing theamount of carbs in your body to naturally occurring carbs and ridding yourself of processed carbs. Byregulating the carb intake, you moderate the insulin your body produces to fight off the increase in blood sugarthat accompanies the intake of carbs thereby reducing your chances of getting diabetes or becoming obese.Whew! Got that?According to DailyBurn.com, a 9 oz. steak has:• 630 calories• 40.5 grams of fat• 61.8 grams of protein• 0 carbohydrates.Four Twinkies have almost the same calories:• 600 calories• 18 grams of fat• 4 grams of protein• 108 grams of carbohydrates So either one is OK, right? Well, the primary ingredients within a Twinkie are enriched wheat flour, sugar, corn syrup, water, high fructose corn syrup, vegetable/animal shortening, dextrose and whole eggs. That means that not only do Twinkies contain processed carbs, the ingredient list reeks of grain-based items. In addition, eating that many carbs in one sitting would surely drive your insulin levels through the roof. Meanwhile the steak has protein that your body will use for building muscle; the fat will fill you and later be used as an energy source for your activities. It’s all about the quality. http://cavemanresurrection.wordpress.com Page 4
  5. 5. For those who have not read Primal Blueprint or the Paleo Diet, yes, it isacceptable to eat fat - animal fat that is. The PUFA’s(polyunsaturated fats) do a number on our system, so stay away fromthem, which include your partially hydrogenated fats and trans fats.Wanna ruin your day? Look in your cupboard and compare howmany foods you currently have that contain PUFA’s. Then throw themout immediately! Forget the scale at this point - make the trash canyour best friend and get rid of all grains, cereals, pastas, and otherprocessed foods. They are most certainly your enemy.The following list on the next page is but a sampling of foods that youcould use for a multitude of great tasting and wholesome meals. Asmuch as is feasible, seek out organic where possible. Organic food isfree of synthetic chemicals, herbicides and pesticides and provides ahigher vitamin content than traditional produce. Also, where possible,purchase grass fed beef. This is a huge topic in and of itself, but formore information, simply watch Food, Inc. The movie does a greatjob explaining the disadvantages consumers are faced with today’sindustrially produced foods.There are many sub-topics of food that will not be addressed in thisguide. The intent here is to provide an overview and let thesuggested books provide the additional resources. The last few pageshowever, provide more food-related resources. Happy hunting,gathering and cooking! http://cavemanresurrection.wordpress.com Page 5
  6. 6. Primal Shopping ListEggs • Pork • Spinach • Pineapple • Turkey • Squashes (all) • PeachFish • Veal • Watercress • Blackberries• Catfish • Venison • Cantaloupe• Cod Seeds Nuts • Oranges• Grouper • Flax seeds • Almonds • Raspberries• Haddock • Pumpkin seeds • Almond butter • Kiwi• Halibut • Sesame seeds • Brazil nuts • Pomegranate• Herring • Chestnuts • Watermelon• Mackerel Vegetables • Hazelnuts • Banana• Perch • Artichoke • Macadamia • Cherries• Pike • Asparagus • Pecans • Pears• Pollock • Beets • Pine nuts • Grapes• Salmon • Broccoli • Pistachios • Apples• Sole • Brussels sprouts • Walnuts • Dates• Swordfish • Cabbage • Raisins• Trout • Carrots Flour • Dried fruit• Tuna • Cauliflower • Almond flour • Celery • Chestnut flour Oils/Spices/OtherCrustaceans/Mollusks • Chicory • Pecan flour • All natural spices• Clam • Collard greens • Coconut oil• Crab • Cucumber Fruit (low to high sugars) • Coconut milk• Lobster • Eggplant • Limes • Olive oil• Mussel • Endive • Avocados • Green tea• Octopus • Garlic • Lemons • Raw honey• Oyster • Kale • Tomatoes • Unsweetened coconut flakes• Scallop • Leeks • Guava• Shrimp • Lettuce • Grapefruit Canned items (if in a pinch)• Squid • Mushrooms • Figs • Tuna/other fish in water • Mustard greens • Strawberries • Natural tomatoesMeat (lean or organic) • Onions • Nectarines • Unsweetened applesauce• Beef • Parsley • Apricots • Baby foods• Buffalo • Parsnips • Papaya• Chicken • Peppers (all) • Plums• Duck Kudos to Live Primal for • Pumpkin • Papaya• Elk • Radish • Starfruit this amazing list.• Lamb • Seaweed • Blueberries http://cavemanresurrection.wordpress.com Page 6
  7. 7. CookingYou will no doubt hear that going Primal or Paleo means you have to eat raw meat like the caveman did.While some people may prefer their meat that way, modern lifestyle should be meshed in with the plan. Withthat said, cooking is commonly accepted or preferred.Although you probably have these items already, the following items are great for making food preparation alittle easier and reducing some stress. Besides, cooking can be very therapeutic and relaxing!Blender/Food Processor/Ninja - this is the perfect tool to blend sauces, grindnuts for flour, make an occasional protein shake, etc.Crock Pot (also called the Grok Pot) - a highly preferred method of cookingthat can fill the whole house with wonderful aromas. Slow cooking your meatsand vegetables not only tenderizes the meat but allows the food to cook whileyou work. The large amounts of food it allows you to make can then berefrigerated or frozen for future meals.Dehydrator - if you love jerky, this is the tool for you. You can also dry fruit anduse on hikes, road trips, etc.Egg pan - there’s nothing better than a high quality egg pan for eggs, bacon,meats, etc.Foreman grill - infomercials aside, George knew what he was doing when he invented this baby! Versatile andeasy to clean.Even more suggestions can be found at Grok On Life’s site, so check it out. http://cavemanresurrection.wordpress.com Page 7
  8. 8. McGrok BreakfastSandwichIncorporating ground coconut flakes (aka coconut flour), eggs, baconand/or sausage is all it takes to make this amazingly tasty breakfast.The McGrok Sandwich can be found here. Photo courtesy of Son of GrokPrimal MeatballsAdd spices, herbs, bison or beef with some Italian sweet sausage andget ready for a versatile, tasty lunch or dinner (or snack).Click here for the full recipe and many others via Mark’s Daily Apple. Photo courtesy of Mark’s Daily Apple http://cavemanresurrection.wordpress.com Page 8
  9. 9. Grok Pot - Pot RoastThis is an original of mine, but there are several variations on this theme. I call mycrock pot the Grok Pot (named after the mascot of the Primal Blueprint.)Depending on your slow cooker, sear the outside of the roast first with some oliveoil. Once seared, add 1 can of beef broth and then add carrots, onions,peppers, celery and any other veggies you care to add. Finally, add the spices/herbs - rosemary, garlic, oregano, thyme, parsley, pepper, red pepper flakes, etc.Stir and then set to low/simmer. Let it cook all day long. By dinnertime, yourhouse will smell great and your stomach will be satisfied. BBQ Lamb Chops This is my favorite lamb recipe and can be used for Instructions: BBQ Lamb Kebabs if you have kebab meat. Combine all ingredients except 4-5 lamb chops meat in a bowl and mix 1/3 cup olive oil together. Pour over 1/2 lemon juiced meat and let marinate 2 cloves garlic, chopped for 4-8 hours. Cook on 2 tbsp rosemary the barbecue over 1/4 cup fresh parsley low-medium heat. 1 tbsp dijon mustard Note: I do this often in 1/2 tsp pepper the oven too especially 1/2 tsp sea salt during winter. Bake at 350F for about 45 minutes. This and other recipes can be found at Kat’s Food Blog. http://cavemanresurrection.wordpress.com Page 9
  10. 10. Chocolate Sour Cherry CheesecakeEven Primals get to enjoy a dessert once in awhile. This is a low carb version of a german cake. It is made withalmond and is 100% grain free. It is easy to make. Serves 12. (Thanks Thania1!) • 0.3 cup almond • 3 eggs • 2 tbs 100% pure cocoa • Lindt 85% dark chocolate 6 squares • 1.5 tbs honey • vanilla extract • 1 tsp baking powder • 100 gr sour cherries • 100 gr Cream cheese • cinnamonInstructions:• In a food processor grind the almond to flour• Add all the dry ingredients and blend• Add the eggs and honey to the food processor and blend Photo courtesy of Thania1• Pour the mixture in a oven dish and bake 375 for 25-30 min• Leave it to cool• Add cinnamon,half the honey to the cream cheese and mix well.• In a small food processor grind the chocolate (not too small a pieces)• Once the cake is cooled cut it in half longitudinally and spread the cheese mixture, dark chocolate bits and some sour cherries• Put the other half of the cake on top and do the same http://cavemanresurrection.wordpress.com Page 10
  11. 11. ResourcesThanks for checking out this e-book. Based on the response rate, additional e-books will be available on othertopics within the Primal/Paleo world. The great thing about becoming a part of the Primal tribe is thetremendous sense of community and sharing that I’ve received. To pay back some of those favors, here is a listof others who also put out tremendous content in the name of healthier living:http://marksdailyapple.comhttp://paleodiet.comhttp://paleonu.comhttp://conditioningresearch.blogspot.com/ With the amount of information, surely ahttp://freetheanimal.com/ site has not been listed, so our apologieshttp://girlgoneprimal.blogspot.com/ in advance.http://grokonlife.com/http://www.joyfulabode.com/ If you like this e-book, please pass it onhttp://nopainnograin.blogspot.com/ to others and mention Cavemanhttp://paleodan.com/ Resurrection.http://www.paleodietblog.com/http://paleohacks.com/ Comments and suggestions are alwayshttp://donmatesz.blogspot.com/ welcome whether on the blog or viahttp://pureprimal.com/ email at primalchat@gmail.com.http://www.sonofgrok.com/http://www.tabatathis.com/http://tomsfitnessguide.com/blog/http://scdkatfood.blogspot.com/ http://cavemanresurrection.wordpress.com Page 11

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