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

1. Wanna
Get Primal?
A Get Started Guide with Recipes & More
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2. The world continues to be interested in weight
loss and diets. The graph to the right is from
Google and shows the search outcomes from
the past few years for CrossFit, P90X, Weight
Loss, Diet and Exercise. The commentary or
conclusion is that if people are searching
about these topics, they are either engaged
or thinking about engaging in these topics.
As expected, Diet (green line) trends high
every January (“New Year’s resolution”) and
then it drops off slowly but surely throughout
the year. Although people search and
appear to want to lose weight, exercise and
programs like CrossFit and P90X trend much
lower. Big surprise - we’re a lazy nation.
The second graph shows the search trends for
the Paleo Diet. Although the scale of the
graphs are different, the conclusion is obvious -
the Paleo Diet is growing in popularity. The
Primal Blueprint recently went to #2 on Amazon
with a concerted effort by the Primal
community. Interest has certainly increased.
Magazines, newspapers and television
interviews also show interest in the topic as of
late. Is Conventional Wisdom doubted?
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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.
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4. The Food
You’ve heard the old adage, “Calories In, Calories Out,” right? Well, not so fast. Eating in a Primal/Paleo
manner really focuses on the quality of food you take in, and not just the calories. The trick is reducing the
amount of carbs in your body to naturally occurring carbs and ridding yourself of processed carbs. By
regulating the carb intake, you moderate the insulin your body produces to fight off the increase in blood sugar
that 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.
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5. For those who have not read Primal Blueprint or the Paleo Diet, yes, it is
acceptable to eat fat - animal fat that is. The PUFA’s
(polyunsaturated fats) do a number on our system, so stay away from
them, which include your partially hydrogenated fats and trans fats.
Wanna ruin your day? Look in your cupboard and compare how
many foods you currently have that contain PUFA’s. Then throw them
out immediately! Forget the scale at this point - make the trash can
your best friend and get rid of all grains, cereals, pastas, and other
processed foods. They are most certainly your enemy.
The following list on the next page is but a sampling of foods that you
could use for a multitude of great tasting and wholesome meals. As
much as is feasible, seek out organic where possible. Organic food is
free of synthetic chemicals, herbicides and pesticides and provides a
higher vitamin content than traditional produce. Also, where possible,
purchase grass fed beef. This is a huge topic in and of itself, but for
more information, simply watch Food, Inc. The movie does a great
job explaining the disadvantages consumers are faced with today’s
industrially produced foods.
There are many sub-topics of food that will not be addressed in this
guide. The intent here is to provide an overview and let the
suggested books provide the additional resources. The last few pages
however, provide more food-related resources. Happy hunting,
gathering and cooking!
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6. Primal Shopping List
Eggs • Pork • Spinach • Pineapple
• Turkey • Squashes (all) • Peach
Fish • 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/Other
Crustaceans/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 tomatoes
Meat (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
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7. Cooking
You 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. With
that said, cooking is commonly accepted or preferred.
Although you probably have these items already, the following items are great for making food preparation a
little 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, grind
nuts for flour, make an occasional protein shake, etc.
Crock Pot (also called the Grok Pot) - a highly preferred method of cooking
that can fill the whole house with wonderful aromas. Slow cooking your meats
and vegetables not only tenderizes the meat but allows the food to cook while
you work. The large amounts of food it allows you to make can then be
refrigerated or frozen for future meals.
Dehydrator - if you love jerky, this is the tool for you. You can also dry fruit and
use 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 and
easy to clean.
Even more suggestions can be found at Grok On Life’s site, so check it out.
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8. McGrok Breakfast
Sandwich
Incorporating ground coconut flakes (aka coconut flour), eggs, bacon
and/or sausage is all it takes to make this amazingly tasty breakfast.
The McGrok Sandwich can be found here.
Photo courtesy of Son of Grok
Primal Meatballs
Add spices, herbs, bison or beef with some Italian sweet sausage and
get 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
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9. Grok Pot - Pot Roast
This is an original of mine, but there are several variations on this theme. I call my
crock 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 olive
oil. 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, your
house 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.
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10. Chocolate Sour Cherry Cheesecake
Even Primals get to enjoy a dessert once in awhile. This is a low carb version of a german cake. It is made with
almond 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
• cinnamon
Instructions:
• 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
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11. Resources
Thanks for checking out this e-book. Based on the response rate, additional e-books will be available on other
topics within the Primal/Paleo world. The great thing about becoming a part of the Primal tribe is the
tremendous sense of community and sharing that I’ve received. To pay back some of those favors, here is a list
of others who also put out tremendous content in the name of healthier living:
http://marksdailyapple.com
http://paleodiet.com
http://paleonu.com
http://conditioningresearch.blogspot.com/
With the amount of information, surely a
http://freetheanimal.com/
site has not been listed, so our apologies
http://girlgoneprimal.blogspot.com/
in advance.
http://grokonlife.com/
http://www.joyfulabode.com/
If you like this e-book, please pass it on
http://nopainnograin.blogspot.com/
to others and mention Caveman
http://paleodan.com/
Resurrection.
http://www.paleodietblog.com/
http://paleohacks.com/
Comments and suggestions are always
http://donmatesz.blogspot.com/
welcome whether on the blog or via
http://pureprimal.com/
email at primalchat@gmail.com.
http://www.sonofgrok.com/
http://www.tabatathis.com/
http://tomsfitnessguide.com/blog/
http://scdkatfood.blogspot.com/
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