SECRET #1THE HEALTHIEST DIET IS THE OLDEST ONE! Was the Caveman Really Healthier than You? We all have an inner caveman. The vast majority of us just dont realize it. An inner caveman whos craving foods he ate during the prehistoric era. It probably contradicts all your stereotypes, but the prehistoric man who lived before the advent of agriculture was, in many ways, an extremely fit, athletic person. Usually, we think “caveman” and we think disease and deprivation. That isnt necessarily so. I cant actually confirm that every caveman had six-pack abs, though some authors claim this is so. But they were fit. They walked for long distances in search of big game; they walked in search of fruits, berries, and nuts. And when the food dwindled in one location, they migrated to find a better place to live (a new cave home if you will). As you might have already surmised, this new eating plan Im presenting you really isnt new at all. In fact, its probably the oldest diet around. Its based on the theory that the genes we modern humans possess are actually the result of life conditions which formed more than a million years ago in our evolution, even before the advent of agriculture. Farming, the cultivation of wheat and other plants, did not even exist until approximately 10,000 years ago. The Paleolithic Era, the period from which this eating plan is derived, ended about 20,000 years ago. We now place those two statements together with the fact that genes take hundreds of thousands of years at a minimum -- and two million years at most -- to adapt their metabolism and physiology to different lifestyles. That means were still working with a system thats more comfortable with a non-agricultural diet. The bottom line is this: the 10,000 years since the advent of farming is not nearly enough time for our genes to adapt to not only grains, but legumes and dairy products. Now you can see why so many people have so many digestive issues with todays diet.
SECRET #2YOUR PREHISTORIC ANCESTOR WOULD NOT RECOGNIZE WHAT WE EAT AS FOOD! Your Prehistoric Side Rebels at Your Diet! Sadly, this is true. He would not recognize the boxed pastas, the bags of chips, cheese puffs, and other snack foods as anything he would want to put in his mouth. Today, the average American eats 31 percent more processed and packaged foods than fresh foods. Can you believe that? In our quest for a convenient rather than a healthy diet, we ignore the additives, flavorings, and colorings -- most of which are artificial -- that are attached to those convenience foods. Whats the price tag for this convenience? Many nutritionists think its our very health. Are they exaggerating, trying to scare us into a different diet? Or are they prophets warning us to repent and clean up our dietary act? Its easy to dismiss these dire warnings as merely voices in the woods crying wolf. But the research -- mounting every day -- tells us we might want to pay some attention to them. Lets just take one example, that of refined white sugar -- not even available to your prehistoric ancestor. Today, it appears to be a staple of the American diet. Think Im exaggerating? Just read the following statistic. Itll get you thinking a little deeper about how we eat. The average American consumes (now get this!) between two to three pounds of sugar in a week. In the last decade -- a short 10 years! -- the consumption of refined sugar has increased from approximately 26 pounds per person yearly to a whopping 135! The sad part is, most of us dont even know that were eating that much. And thats only one contributor to our current diet. Multiply these by all the other foods and additives, and its no wonder we have a nation of heart problems, diabetes, arthritis, and cancer sufferers!
SECRET #3 THREE MODERN SUCCESS STORIES Who Are the Healthiest People in the World? . . . And what do they eat? Before youre willing to even consider the fact you have an inner caveman lurking inside you, you may be hoping that somewhere theres proof this style of eating improves your health. Three separate cultures are coming close to it -- and not surprisingly, they have the longest lifespan and are among the healthiest people on the planet. No, its definitely not politically correct to call the following three societies prehistoric. But Ive termed them in this manner because of the diet they eat. The three population segments, as diverse as they are, have one factor in common: they all have the longest life spans in the world. Not only that, their populations are virtually unscathed when it comes to suffering from modern degenerative diseases. Who are these people? They are the Sardinians, residents of the Mediterranean island of Sardinia, the Okinawans, who live on the island of Okinawa off the coast of Japan, and a religious group, the Seventh Day Adventists. Each of these groups keeps a low-calorie diet composed primarily of fruits and vegetables. If theres a diet that could be called the polar opposite of the Standard American Diet, then this one may be it. The Okinawans start by eating a minimum of seven servings of vegetables a day. In addition they eat two to four servings of fruit. (Are you with me so far?) The group of islanders doesnt strictly follow the caveman pattern, though. They do eat some grains, mostly in the form of noodles, bread, and rice -- and just about all of them are whole grains. The Sardinians and Seventh Day Adventists eat in a similar manner. And as a group, they not only experience an amazing longevity, but experience very few degenerative diseases. According to many nutritionists, eating whole plant foods slows your bodys digestive processes. This actually helps your body to absorb nutrients more effectively. And in the long run, this gives you a more balanced array of vitamins and minerals. Not only that, but a slow digestive process means your appetite is regulated and your blood sugar remains level.
SECRET #4 HOW TO NOURISH YOUR INNER CAVEMAN: IF IT COMES IN A BOX, DONT EAT IT! The Fundamental of Keeping Your Caveman Healthy! Nourishing your inner caveman is one of those great paradoxes of life. Its easy to explain. The concept is simple to grasp, but actually implementing it in your everyday life is a little tricky. Not only does it require an entirely new mindset, but it requires some discipline as well. Lets get started outlining the basics of the plan. First, you inner caveman cant be healthy until you stop eating packaged and processed foods. Basically, theres a very simple rule of thumb at work here: If it comes in a box dont eat it. Right away you know you have to eliminate all packaged and processed foods. Lets just expand on that a moment. That includes all wheat and cereal grains. Basically, were talking about a diet thats rich in fresh fruits and vegetables and scarce on the wheat products. Oh, you know what Im talking about bagels, breads, pastry, donuts, cookies, crackers . . . did I say donuts? Your prehistoric ancestor -- prior to the advent of agriculture -- didnt eat dairy products, either. He ate no butter or cheese, drank no milk, ate no yogurt! So, if youre planning to adopt this diet, these items need to be on your "elimination list." (I told you it would require some discipline.) In addition to the fresh fruits and vegetables, you can eat animal protein. Thats one food prehistoric man feasted on. But theres a catch (isnt there always?). It must be lean meat. You can have pork as long as you choose a lean cut of pork. Eat beef, but only if its lean. In fact, it’s even better if you can find meat that comes from animals that were grass- and pasture-fed. If all this sounds extremely daunting or intimating to you, its really not. Ideally, your goal is to follow this diet word for word . . . food for food. But if you cant completely shed the American Diet Habit, I understand. Instead, consider tackling this diet in small steps. Perhaps indulging your inner caveman at just one meal to start. Make that a habit, then work on other meals. Even a small step takes you closer to a healthier you.
SECRET #5 MEATS THAT NOURISH YOUR INNER CAVEMAN What Meats Can You Eat to Keep Your Caveman Healthy?Your inner caveman loves meat. And think about it: he hunted. If he didnt bag a woollymammoth or other animal, his clan went without protein. So those times when he did bringhome the meat were not only times of celebration, but a renewal of healthy eating for them.So it should come as no surprise that not many meats are off limits, as long as you choosethe leanest variety you can find. In fact, lean meat is a vital part of this amazing lifestyleplan. Heres a comprehensive list so you can get a feel for how easy it is to choose yourmeat and still be confident your nourishing your inner caveman:Chuck steakExtra-lean hamburger (no more than 7 percent fat)Lean beef (trim it of all visible fat)London broilLean porkPork chopsPork loinFlank steakTop sirloin steakThe same guidelines apply to your eating habits for poultry. As long as you eat poultrylean, youre nourishing your body. Here are just a few examples: Chicken breast Game hen breasts Turkey breastYou may also be surprised to learn that youre encouraged to eat some types of organ meatsin order to keep that caveman inside you healthy. Enjoy beef, lamb, pork, and chickenlivers. You can also eat beef, lamb, and pork tongues.Surprisingly, egg consumption is encouraged, as long as you keep it to a maximum of sixeggs a week. If you love to eat eggs, consider making a two-egg omelet instead of three.Dont think itll satisfy you? Stuff it with plenty of fresh vegetables. It will not only fill youup, but you just may discover its one of the most delicious ways to eat omelets. And itllhelp ensure youll get all the vegetables you need for the day! My favorite omelet vegetableis broccoli. The taste of it permeates the entire omelet!
SECRET #6 MEATS AND GRAINS YOUR INNER CAVEMAN WANTS YOU TO AVOID! Cure Leaky Gut Syndrome with an Elimination Diet!Oh, yes, there are certain meats you should avoid as you progress in your prehistoric dietjourney. Most of these youll discover are considered fatty. What are the worst offenders?Chicken wings Deli meats Pork sausageSalami Chicken skin Turkey skinPepperoni Bacon Fatty pork chopsBologna Fatty lamb chops Breakfast sausageSpam (Of course, plenty of people dont recognize this as a meat to begin with!)Prior to the advent of agriculture, Paleolithic man ate no cereal grains and no wheat, sothese foods are off limits. Even if the grains say "gluten-free," they’re still notrecommended for nourishing your inner caveman.Theses grains, as well as processed foods made with them, are off limits. Need a list? Imwarning you, its fairly long. But it sets up your parameters nicely. They include:Barley Corn MilletOats Rice RyeWheat Wild riceJust for emphasis, any food made from these products cant be eaten as well. Its not thatIm trying to torture you by listing these, but it needs to be clearly stated what specificfoods are not allowed. These include:Amaranth Bread BuckwheatCakes Cookies Corn chipsCorn on the cob Corn starch Corn syrupDoughnuts Flat bread MuffinsPasta Pan cake Pita breadPizza Quínoa Rice of all kindsRice cakes Rice flour Rice noodlesRice pudding Rolled oats RollsRye Rye Crackers Tortilla
SECRET #7SHH! A WEEK OF MEAL PLANS TO KICK START YOUR NEW Suggestions to Please Your Inner Caveman!Thinking of nourishing your inner caveman, but just dont know where to start? Perhapsyoure convinced that the foods you will be "stuck" eating will be boring and repetitive.Individuals who have given this prehistoric diet a real chance are delighted to find that itsanything but boring. And despite the long list of forbidden foods, it’s wonderfully creativeand diverse.BreakfastOmelet with mushrooms, tomatoes, and onions.Morning SnackA half of cup of fresh berries of your choice.LunchGrilled chicken salad with flax oil-based dressing.DinnerSteak with PineappleSteamed asparagusSide of fresh tomatoesEvening SnackGuacamoleRaw carrots and celery, or any fresh vegetables of your choice.And heres an awesome recipe for that steak with pineapple. It just might entice you toindulge your inner caveman!
SECRET #7SHH! A WEEK OF MEAL PLANS TO KICK START YOUR NEW Suggestions to Please Your Inner Caveman!I recommend you find a steak from a steer that has been grass fed if at all possible.This type of meat is becoming easier to find.1 lb. flank steak, grass fed if at all possible1 tsp. chipotle powder4 slices pineapple1¼ cup red bell pepper, chopped¼ cup cilantro, chopped2 Tbsp. lime juice2 tsp. olive oilInstructionsMix olive oil and chipotle powder in a small dish. Brush onto both sides ofsteak, and either grill for five minutes or broil 3 minutes on one side.Turn the steak over. If grilling, grill for another 3 minutes. If broiling, broil foranother 2 minutes.Place on plate. Cover. Allow it to rest for several minutes.In the meantime, grill the pineapple slices for two to three minutes on each side. Cutthe pineapple into small bite-size chunks. Place these in a bowl. Add the remainingingredients to thisCut the steak into thin slices, serve with the salsa. Enjoy!
SECRET #8 MEAL-PLANNING TIPS TO DELIGHT YOUR INNER CAVEMAN Nourishing Your Inner Caveman Isnt That Hard! When you begin this new way of eating, you may try hard but end up slipping up, either because of time or misconceptions. Below are several meal-planning tips to help you start nourishing your inner caveman properly! Eat as many fruits and vegetables as you want. In fact, the more you eat, the better. You can add fresh raw tomatoes as a side dish to just about any meal, including breakfast! Stuff your omelets with your favorite vegetables. Eat a large bowl of fruit for breakfast. There are plenty of ways to enjoy these nutritionally powerful foods without feeling as if youre eating the same old foods every day. Limit snacking on dried fruits. Technically, you should eliminate all dried fruit. It spikes your glycemic index far too fast. But if you just cant stay away from this type of food, at least try to eat it in moderation. Substitute other snacks -- even moderate amounts of nuts and seeds -- instead of snacking on dehydrated fruit. Armed with all of this, youre well on your way to nourishing your inner caveman. Youre beginning a new journey that will take you into the future healthier and with more vitality, by using the wisdom and evidence of the past. Ironic isnt it? As you travel, you may encounter a few bumps in the road. Dont let that stop you. Dont let it discourage you. Just take your new eating habits, one meal at a time. Youll discover its easy to keep on track this way!
SECRET #9 A MUST-HAVE CHEAT SHEET OF TIPS TO HELP NOURISH YOUR INNER CAVEMAN Yes, You Nourish You Inner Caveman!Consider the following few tips, tricks, and techniques -- a cheat sheet for your newlifestyle. This succinct list can be a constant reminder of how simple it is to succeed.Review this regularly. Every time you read it, youll find a different secret you can use topropel you to success!Below are six tips guaranteed to help you transform your inner caveman from amalnourished ghost into a healthy, robust part of your life!1. When you eat meat, your first choice should be that from pasture-raised and grass-fedanimals. If this isnt possible, choose the leanest cuts of meat.2. Eliminate, as much as possible, all cereal grains and legumes (and remember thepeanut is really a legume in disguise!) .3. If it comes in a box, dont eat it. You cant get much clearer than that, can you? One ofthe first steps is to stop eating all packaged and processed foods. Yes, I realize you mayhave to wean yourself off of these. And thats fine. Youre at least taking the first step.4. Say goodbye to dairy products. For me, this was the most difficult part of theprogram. The only dairy products you can safely eat are butter and small amounts of heavycream.5. Eat only when youre hungry. Dont stress if you skip an occasional meal. You willsoon get back in touch with your body and itll let you know when youre hungry!6. Whenever possible, eat your fruits and vegetables fresh. And eat them without manycondiments or sauces. Your ancient caveman didnt set up a fondue pot over his fire.These tips will help you initially navigate your new eating habits. Soon you wont needthem at all.
SECRET #10 SURE-FIRE TIPS TO KEEP YOUR INNER CAVEMAN NOURISHED! More Tips To Keep Your Inner Caveman Nourished!Here are a few more tips to guarantee your success with your new eating style. These easy-to-implement suggestions will help ensure that youre eating properly and keeping yourinner caveman healthy and happy.1. Eat an abundance of foods that are rich in good fats, a moderate amount of animalprotein, and a small amount of foods in the carbohydrate category.2. Theres no need to count calories when youre eating like this. Youll naturally reduceyour calories when you start increasing your intake of fresh fruits and vegetables. Youllfeel full on fewer calories. Guaranteed.3. For salads use olive, avocado, and macadamia oil. You can also drizzle these on yourfoods to add flavor.4. Many experts in this diet recommend eating fruits with a low sugar content and a richantioxidant content. Any type of berry is a great example.5. As you adopt this new eating plan, chances are that youre making major dietary changesto your life. Many people find it easier to tackle these changes one meal at a time.When you first begin, change only your eating habits for breakfast. Continue this forseveral days to a week, then slowly slip in more caveman-friendly foods as you go along.Before you know it, youll be nourishing your caveman during your lunch hour as well!And then . . . wow! Youre hooked on your new habits!What if youre sailing along on this plan and suddenly have a lapse? If you eat a meal thatsless than nourishing for your inner caveman, dont worry. Just renew your efforts at thenext meal.6. Read as much as you can, not only about this eating style, but nutrition in general.Become your neighborhoods expert on eating and nutrients!