The beauty of the Paleo lifestyle is the flexibility. You can transition to cleaner eating gradually or you can do it all at once. If you are looking for radical results, you must know it requires radical change... Gradual results come from gradual change. The outcome is in your court. Choose what is best for you and your family.
If you are ready to get going... here are a few steps to jump start your Paleo Lifestyle. DAY 1:
Step 1: THE PANTRY PURGELose the junk. Removing all refined and packaged foods from the house removes the temptation to go back to your old ways of eating. Box up the bread, pasta, rice, beans, canned goods, crackers, cereals, sweets etc. and give it to a local charity or food bank. If it is unexpired food, they will be thrilled to receive it and you'll be healthier without it!
Step 2: LET'S GO SHOPPiNG!Shopping 'clean' means sticking to the perimeter of the store in the MEAT and PRODUCE departments. Center aisles are stocked with well preserved, refined, packaged products with a long shelf life. They are suspect! Steer clear! Go with a list to conquer and stick to it. By all means, do NOT shop when you are hungry or your craving might overrule good judgement!
Protein.
You are looking to fill your cart with lean animal protein. Choose the highest quality you can afford. Grass-fed or hunted meats and wild caught fish are best. Here's the list of choices: beef, pork, lamb, deer and buffalo, turkey, chicken, duck, wild-caught seafood and shellfish. Don't forget a few breakfast options as well: Bacon (uncured, no nitrites or nitrates), uncured chicken/turkey sausages, omega 3 (free range) eggs and you're off to a great start!
Fruits and Veggies.
Seasonal produce that is local and organic is preferable. Mix up the vegetable choices and choose a variety of colors. (White potatoes are not the best option. Leave them at the store. Sweet potatoes are healthier.) Research how to prepare it and give it a whirl! So many choices, colors, textures and flavors to try! What's not to love! Fruits should be limited to one serving per day if your goal is to lose weight. Serving size is a fist full, not a whole melon! Most favorable fruits: berries, apples and pears. Eat them whole and enjoy! The fruits with high glycemic indexes like bananas, mangoes and papayas are okay as post-workout for athletes.
Step 3: FOOD PREPIt is time to chop, chop, chop and prepare foods for the week ahead. Pick one or two simple recipes from a Paleo/Primal Cookbook or a favorite Paleo website and happy cooking! Package the food into single serving (glass) containers and stack them on a shelf in the frig. Preparing ahead means there will be food available to "Grab 'n Go" at a moment's notice.
*Note: It is easier to start with Paleo recipes but do not throw out you old ones. As you get more comfortable with the ins and outs of cooking healthier, you will be able to modify some of your old favorites. :)
Pull on a pair of walking shoes and head out the door to get some sun, exercise and breathe in some fresh air. It will do your heart some good and help clear your mind. Enjoy!
Step 5: SLEEP DEEPLY
Sleep is optimum in a room that is completely dark and quiet. If possible, create a routine for sleeping that mimics nature: Sleep at night and work/play during the day. Research shows a minimum of 8-9 hours of sleep (regardless of a person's age) is needed for optimal daily function.
Photo credit and thanks to mrpaulmaul.com (jump4joy), smh.com.an (pantry), skinnyms.com (shopping basket), ehow.com (food prep), squidoo.com (walker) and drbell.typepad.com (sleeper)