PALEO SEMINAR

WHAT IS PALEO??▪ A lifestyle NOT a diet

▪ Eating whole, real, natural food (organic, chemical-free, non-factory foods and meats)

▪ Avoid/eliminate processed foods, sugar, refined sugar, grains, and hydrogenated vegetable oils - NO HEALTH BENEFITS

PALEO BASICS▪ What you CAN eat▪ Meat ▪ Nuts▪ Vegetables and tubers▪ Fruit▪ Eggs▪ Fish and seafood▪ Natural oils (avocado, coconut, olive, and

butter or ghee from grass-fed cows)

▪ What you should NOT eat▪ Legumes (soy, peanuts, and beans like

kidney beans, romano beans, etc. )▪ Grains: wheat, barley, rye, corn▪ Hydrogenated vegetable oils (corn,

canola, soybean, margarine)▪ Dairy (Grass fed dairy is ok if able to

tolerate dairy)

WHY THESE FOODS SHOULD BE AVOIDED▪ Obesity can be caused by diets high in process foods, diets too high in processed

carbohydrates, lack vitamins and minerals and too high in sugar.

▪ Many people suffer from health problems associated with inflammation and food intolerances

▪ Legumes▪ Contains Lectins and can cause inflammation and digestive upset ▪ Safe legumes are peas and green beans▪ Unsafe legumes are soy, peanuts, and beans like kidney beans, romano beans, etc.

▪ Grains (wheat, barley, and rye)▪ Contain lectins and gluten▪ Lectins can cause damage to gastrointestinal tract and pull vitamins from the intestines

preventing absorption of valuable micronutrients. ▪ Gluten can cause celiac disease (person is allergic to gluten), abdominal pain or discomfort,

bloating and diarrhea▪ Non celiac gluten intolerances people may suffer from headaches, joint pain, mood disorders, etc. ▪ Rice, oats, and corn may be contaminated with gluten at factories▪ Grains and beans have evolved defenses NOT to be eaten and causes inflammation

▪ Glucose▪ Major reason to avoid grains is because they are very high in processed carbohydrates▪ Grains turns carbs into glucose which gets stored to be used for energy; If you don’t use

the glucose it stores as fat▪ Processed sugars are extremely high in glucose

▪ Processed Oils▪ Trans Fat – are NOT good for you▪ Causes inflammation and unhealthy levels of Omega 6 compared to Omega 3▪ AVOID - All types of margarine, Soybean oil, Canola oil, “vegetable” oil, Corn oil,

Sunflower/safflower oil▪ Soybeans are highly genetically modified▪ High heat expeller process destroys nutrients, and adds to rancidity

▪ Dairy▪ Many have issues with eating dairy products

▪ Low Carb?? NO just different carbs and lower glycemic▪ Good carbs = sweet potatoes, starchy carbs, fruit and sometimes rice ▪ White rice is a benign grain with few lectins and no gluten as long as it hasn’t been

contaminated

▪ Fat▪ Fat DOESN’T make you fat!!▪ Paleo diet will contain a lot of fat from meat, fish, eggs, avocados, coconut oil and olives▪ This is healthy fat!!

SPECIFICS OF WHAT TO EAT▪ Eat Pastured (pasture-raised) meat▪ Grass-fed, bison, beef, poultry, lamb, and pork is best▪ Grass-fed and pastured meat has more minerals, vitamins and better fatty acids▪ Eat eggs from pastured chickens and ducks too▪ These animals eat natural grasses, insects, etc and are not force-fed chemically treated

grains

▪ Use natural oils (coconut, olive, and avocado. Butter and ghee from pastured, grass-fed cows)

▪ Eat some seeds and nuts (macadamia and walnut are highest in Omega 3)

▪ Good carbs – eat tubers like yams and sweet potatoes, squashes, beets and other root veggies

▪ Eat lots of produce (leafy greens, cruciferous veggies, colorful plants, and other assorted veggies should be a large part of your diet)

▪ Eat fruit in moderation (if trying to lose weight, keep fruit in check) ▪ Dark fruits are high in antioxidants and low in sugars

▪ Eat organic when possible and eat the “Dirty Dozen” as organic always

▪ Eat fish ▪ wild caught, sustainable – fatty fish are best (salmon)

SERIOUS ABOUT TRYING PALEO? ▪ Start with a 30 day challenge

▪ Cut out all the bad stuff

▪ Eat as much of the good stuff as you want

▪ You will feel better, look better, and may even lose weight.

▪ Not ready to do it all at once??▪ Start with cutting out MOST bad foods and leave in one day where you will have a meal

/day of choice

▪ Many people will find out they have intolerances particularly if they cut out gluten for 30 days and then reintroduce it.

SIDE EFFECTS?? WHAT?? ▪ Your body will be detoxing from all the processed and unreal food you have been

consuming

▪ Possible side effects: headache, fatigue, lack of energy, lack of concentration, weakness, light-headedness, dizziness, irritability, constipation or diarreah, body aches, nausea, and cravings.

▪ The Cause?

▪ Fat adaptation, mild dehydration, withdrawal symptoms▪ Withdrawal from grains, dairy and sugar because they are addictive and can have a strong

effect on your brain chemistry. YOUR BODY WILL ADAPT!! I promise!!!

▪ Side effects may start within 12 hours and generally resolve themselves within 4-5 days or up to 2 weeks.

PREVENT OR ALLEVIATE POTENTIAL SIDE EFFECTS▪ Eat enough fat (HEALTHY FAT) – general rule of thumb – 1 to 2 tbsp. of extra natural

fat from coconut oil, ghee, extra-virgin olive oil, or even butter at each meal.

▪ Avocado, coconut, olives, nuts and nut butters are good ways to increase your fat intake and help your body adjust from being a sugar burner to a fat burner

▪ Drink LOTS of water - decreasing your processed carbs intake can have a diuretic effect stay properly hydrated!!

▪ STICK TO IT AND BE PATIENT!! ▪ Resist the temptations and within a couple of weeks things will get easier and you will

notice improvement in your energy levels and well-being. ▪ Give yourself at least 28 days to 4 weeks to notice the benefits of eating paleo!

▪ Limit caffeine and alcohol as they are diuretics

HOW TO SUCCEED

▪ You will become healthier, lose weight, or maintain a healthy weight quite easily with a Paleo Lifestyle

▪ Here’s how to get started:▪ Get rid of ALL junk food now▪ Don’t eat out at restaurants until you know you can resist temptation and you know which

foods do not have gluten/dairy, etc in them▪ Don’t overthink it!!

▪ Planning is key for success!!!

JUST EAT REAL FOOD!!

LOCAL RESOURCES▪ Meats▪ Mosley Meat Market – Hilliard – http://mosleysmeatmarket.com

▪ 2602 Hilliard Rome Road Hilliard, Ohio 43026

▪ Veggies▪ Buy cheap veggies such as carrots, onions, celery, cabbage, etc▪ Get involved in a Community Sponsored Agriculture (CSA) co-op (www.localharvest.org)▪ Organic is best but…. Pay attention to the dirty dozen and clean thirteen▪ Green Bean Delivery – Organic Veggies to your Door – www.greenbeandelivery.com

▪ Whole Foods

▪ Trader Joe’s (some items)

▪ Kroger▪ Simple Truth Organic

PALEO DRINKING

TequilaPotato VodkaHard CiderWineChampagne

CHRISTINE’S 90 DAY CHALLENGE

▪ Lost 8.4 lbs

▪ Lost 3” in hips, waist and stomach

▪ Lost 0.5” in calf and bicep

▪ Lost 2.5” in chest

▪ Lost 1” in thigh

Day 1 Day 30 Day 60 Day 90

Calf 13.5” 13.5” 13” 13”

Thigh 21” 20” 19.5” 20”

Hips 38” 36” 35.5” 35”

Waist 33” 33” 30” 30”

Stomach 35” 34” 32” 32”

Chest 37.5” 36” 35” 35”

Bicep 11.5” 12” 12” 11”

Weight 150.4 146.8 144 142

July 1st through September 30th

LORI’S 90 DAY CHALLENGE

▪ Lost 9.2 lbs

▪ Lost 0.5” in calves

▪ Lost 1.25/1.5” in thighs

▪ Lost 2.75” in hips

▪ Lost 2.5” in waist

▪ Lost 3.5” in stomach

▪ Lost 0.5/0.25” bicep

Day 1 Day 30 Day 60 Day 90

Calf (r/l) 15.25/15.25 15/15 15/15 14.75/14.75

Thigh (r/l) 25/24.75 24.5/24 24.5/23.75 23.75/23.25

Hips 40.25 37.75 38.25 37.5

Waist 32.5 31 31.75 30

Stomach 38 37 36 34.5

Chest 37.75 37 38.25 38.25

Bicep (r/l) 12/11.75 11.5/11.5 11.5/11.5 11.5/11.5

Weight 155.4 151.4 149.8 146.2

July 1st through September 30th

JASON’S 90 DAY CHALLENGE

▪ Lost 9.4 lbs

▪ Lost 1” in thigh

▪ Lost 2” in hips

▪ Lost 2.5” in waist

▪ Lost 1.75” in stomach

▪ Lost 1” in chest

Day 1 Day 30 Day 60 Day 90

Calf (r/l) 15/14.5 14.5/14.5 14.5/14 15/14.5

Thigh (r/l) 23/22 22.25/21 21.25/21 22/23

Hips 34 33.75 33.75 32

Waist 34 33.5 32 31.5

Stomach 34 33.75 32.5 32.25

Chest 34 33.75 32.5 32.25

Bicep (r/l) 14.5/14 14/13.75 14/14 13.5/13.75

Weight 169.4 161.6 162.2 160

July 1st through September 30th

QUESTIONS?????

RESOURCES

▪ www.paleomg.com

▪ www.paleopot.com

▪ www.civilizedcaveman.com

▪ www.robbwolf.com

▪ And many more sites out there

▪ Want more information? Send me your email address and I will send you a link to a DropBox with a plethora of information christine@inspirehealthandfitness.us

▪ Check out my Facebook page INSPIRE Health and Fitness or website www.InspireHealthandFitness.us