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How to Eat Like OurAncient Ancestors and Evolveinto a Fat Burning Machine

DIETEVOLUTIONthe

The Evolution DietHowtoEatLikeOurAncient

AncestorsandEvolveintoaFatBurningMachine

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Disclaimer

Theideas,conceptsandopinionsexpressedinthisbookare ntendedtobeusedforeducationalpurposesonly.Thisbookissoldanddistributed withtheunderstandingthatauthorsandpublisherarenotrenderingmedicaladviceofanykind,noristhisbookintendedtoreplacemedicaladvice,nortodiagnose,prescribeortreatanydisease,condition,illnessorinjury.

Itisimperativethatbeforebeginninganydietorexerciseprogram,includinganyaspectof EvolutionEat

(Sorry,butthat’swhatlawyersforce one tosayinordertobeabletoofferyouinsights.Ifyoudonotagreewiththisdisclaimer, theebook isfreeanywaysokindlyjustdisregardandgoaboutyourday!)

3THEEVOLUTIONDIETHow to Eat Like Our Ancient Ancestors and Evolve into a

Fat Burning Machine

How to Evolve into a Fat Burning Machine

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How?o Byeliminatingaddictingfoodswhichpromoteover-eating

o Byeliminatingpro-Inflammatoryfoods(refined,preservatives)

o Byreducingexcesscarbohydrateintakeandfocusingonitssourcing

o Byaddinghealthyfatsandnaturalsourcesofprotein

TheGoal:o Toconvertyoufromashort-termsugarburnerintoalong-termfatburner

BykeepingInsulinlevelslow,yourbodyisgoingtonaturallystarttappingintolong-termfatstoragesforfuel.Thisprocesstakesabout2-3weeks.Whichiswhythefirstfewweeksarethemostdifficultand themostimportant.

o Toreduceinflammation

Byeliminatingunnaturalpreservatives,additives,excessivesugarintake,hormonesandotherharmfultoxinsfromyourdiet,yourbody’sinflammatoryresponsewillsubside.

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How to Evolve into a Fat Burning Machine

EvolutionEat isgoingtoredefineyourrelationshipwithfoodandhelpyouovercomethenastyconsequencesoftheStandardAmericanDiet.

THEEVOLUTIONDIETHow to Eat Like Our Ancient Ancestors and Evolve into a

Fat Burning Machine

CharacteristicsofanEvolutionaryDiet

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Characteristics of an Evolutionary Diet

VERYLOWGLYCEMICLOAD.Lowinsugar,flourandrefinedcarbohydratesofallkinds.

MINIMALCARBS.Ifyouforgeteverythingelse,rememberthisandownit:Carbohydratedrivesinsulindrivesfat.Themainideaistolimitcarbstoonlythoseyouneedtoprovideglucoseforthebrainandforsomereasonableamountofexercise.Ifyouarelookingtoshedbodyfatandlosethatuncomfortablebloatedfeeling,keepingcarbsunder80gramsperdaywillhelpimmenselyinloweringinsulinandtakingfatoutofstorage.

ADEQUATEPROTEIN.Forappetitecontrolandmusclesynthesis.Atthebeginningofyourevolution,uptheproteintostymiesugarcravingsandhungerpangs.

HIGHINGOODQUALITYFATS.Fatdoesnotmakeyoufat.Repeatthatoverandoverandoveragain.Fatdoesnotmakeyoufat.Fatshavelittletonoimpactoninsulinand,asaresult,promotetheburningofbothdietaryandstored(adipose)fatasfuel.Ifproteinstaysmoderateandcarbsstaylow,youcanusefatasthemajorenergyvariableinyourdiet.Thekeyischoosingtherightfats:

Omega3s,Coconutoil,MCToil,Kerrygoldbutter,OliveOil,PasturedEggYolks,Grassfedanimalfat,andmoderateservingsofrawnuts(walnuts,almonds,macadamia,brazil).See FurtherReadingsectionforin-depthdiscussion.

HIGHINVEGETABLES. Thegreenerthebetter.Theleafierthebetter.Thedeeperthecolors,themorevariety,thebetter.Thisrangeprovidesahighphytonutrientcontentprotectiveagainstmostdiseases.Youcannoteatenoughleafyvegetables.Justbewaryofthestarchierrootkinds,suchaswhitepotatoes.Oh,andfrenchfriesarenotvegetables.

MODERATEINFRUITS.Sticktolowerglycemic fruitsuchasberries.Youmightbethinking,“Butaren’tfruitshealthy?”Yes,manyfruitsarepackedwithvitamins—butsugarissugarregardlessofthesource.Eatingfruitundertheguiseof“it’shealthy,IcaneatasmuchasIwant”canleadtounintentionallyhighlevelsofsugarconsumption,whichiswhatwe’retryingtoreverse.

7THEEVOLUTIONDIETHowtoEatLikeOurAncientAncestors&BecomeaFatBurningMachine

FISH.Number1sourceforOmega3s.Incrediblyhealthysolongasit’stherightkind.Targetsmallerfishthatarelowinmercuryandlowtoxin(sardines,herringandanchovies).SockeyesalmonandpinkAlaskansalmonareequallysafeandfullofnutrients.Generallyavoidtuna(yellowtailisthebest),swordfishandChileanseabassbecauseofthehighmercuryload.

MEAT&POULTRY.IdeallyshouldbeGrassfedand/or Pastured.Ifunavailableortooexpensive,animalsshouldbesustainablyraised,freeofantibioticsandhormones.ChooseOrganic.

ORGANIC.Localandfreshfoodsshouldbethemajorityofyourdiet,ifpossible.

AVOID:Pesticides,antibioticsandhormonesandnoGMOfoods.

AVOID:Chemicals,additives,preservatives,dyes,MSG,artificialsweetenersandotherchemicals.


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FoodSpectrum

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OPTIMAL

Fish:Wild-caughtSalmon,Sardines,Wild-CaughtTuna

Seafood: Lobster,Crab,Shrimp,Scallops,Oysters

Meat(Grass-fed): Beef,Lamb,Bison,RabbitPoultry:Eggs,Turkey,Chicken

Vegetables: Everythingandanything,especiallythedarkleafygreens

Nuts:Almonds,BrazilNuts,Macademia Nuts,Walnuts;AlmondMilk;AlmondButter

FatsandCookingOils:Butter(Kerrygold),CoconutOil,OliveOil,CoconutMilk,Avocado

NaturalStarches:SweetPotatoes,Squash

Fruits: Berries

Beans: Lentils

Dairy: Greekyogurt,WheyProtein

FOODSTOMINIMIZE

(OKOCCASIONALLY)

Meat(non-Grass-fed): Beef,Lamb,Bison,Pork(limited)

Fruits: Apples,Cantaloupe,Bananas

OthernaturalStarches:Quinoa,Whiterice,Brownrice,Buckwheat,Oats/Oatmeal

Gluten-Substitutes: Suchasrice-basedpastasandgluten-freebread

Dairy: Heavycream,Agedandmolded cheeses

Beans: Red,Black

NaturalSweeteners: Honey,MapleSyrup

FOODSTOAVOID

Gluten/Grain/Wheat:Bread,Cereals,Pastas

BaggedSnacksandProcessedFoods: Crackers,PotatoChips,Crackers,Cookies,Proteinbars,Candy

Dairy:Milk,Icecream,ProcessedCheeses

OthernaturalStarches:WhitePotatoes

Sweeteners: Sugar,Sweet-n-Low,etc.

FatsandOils: PeanutButter,CanolaOil,VegetableOil,HydrogenatedOil

HighSugar/FructoseFruits:Oranges,Grapefruit,Mangoes,Pineapple,Papaya,DriedRaisins,Apricots

Soy (includestofu)

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Food Spectrum


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Liquids

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HEALTHYDRINKS

Water:Atthebeginning,youwanttobeflushingoutyoursystemconstantly.It’llseemannoyinghavingtousethebathroomsofrequently,butwe’retryingtodiluteyourbodyofallstoredtoxinsasquicklyaspossible.Youliterallywanttobeflushingyoursystemout.Drinkingicecold waterhastheaddedbenefitsofwakingyouup,keepingyoufullerfor longeranddemandingyourbodytoexertenergyconvertingittobodytemperature.Afterafewweeks,wewilldialbacktowhateveriscomfortable.

UnsweetenedTea:GreenTeaandBlackTeaarehighinantioxidantsandwonderfulalternativestocoffeeifyoudon’tliketheblackstuff.

Coffee:Haveitblack.UseAlmondMilk,CoconutMilkorHeavyCreaminsteadofmilk.AvoidSkimMilk!(Anddefinitely avoidsugar!)

DRINKSTOMINIMIZE/AVOID

Soda:RegularandDietequallyasbad.Avoidatallcosts.

FruitJuices,OrangeJuice,FruitShakes,CommercialSmoothies:Alloftheaboveclaimgreathealthbenefitsonthepackagingbutnomatterhowmanyvitaminstheymayormaynotpack,they’reFULLofsugar.Completelysuperfluous.Emptycarbs,emptycalories.Avoid.

GatoradeandSportsDrinks:Samelogicasabove.Andiftheydon’thavesugarthentheyhaveabunchofotherpreservativesthatjustaren’thealthy.Preservativesandartificialdyesandsweetenersarepro-inflammatory.

Alcohol

Rule1:Moderation!Max2xperweek,preferably1xRule2:HardLiquor,orwineonlyRule3:Nomixersotherthanclubsoda,seltzer&lemon/limeRule4:RedWineoverWhiteWineRule5:NoBeer

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Liquids


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Carbohydrate Spectrum

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CARBOHYDRATE SPECTRUMThankstoMarkScisson,inhisbook“ThePrimalBlueprint”,wehaveasupereasy-to-understandexplanationofhowcarbohydratesimpactthehumanbodyandthedegreetowhichweneedthem(ornot)inourdiet.

300ormoregrams/day – Yikes!Easytoreachwiththe“StandardAmericanDiet”(cereals,pasta,rice,bread,waffles,pancakes,muffins,softdrinks,packagedsnacks,sweets,desserts).Highriskofexcessfatstorage,inflammation,increaseddiseasemarkersincludingMetabolicSyndromeordiabetes.Sharpreductionofgrainsandotherprocessedcarbsiscritical.

150-300grams/day– Steady,InsidiousWeightGainContinuedhigherinsulin-stimulatingeffectpreventsefficientfatburningandcontributestowidespreadchronicdiseaseconditions.Thisrange–irresponsiblyrecommendedbytheUSDAandotherdietauthorities– canleadtothestatisticalUSaveragegainof1.5poundsoffatperyearforfortyyears.

100-150grams/day–MaintenanceRangeWhencombinedwithprimalexercises,thisrangeallowsforgeneticallyoptimalfatburningandmuscledevelopment.RangederivedfromEvolutionJack’s

exampleofenjoyingabundantvegetables&bitterfruitsandavoidinggrains&sugars. RangederivedfromEvolutionJack’sexampleofenjoyingabundantvegetables&bitterfruitsandavoidinggrains&sugars.

50-100grams/day– SweetSpotforEffortlessWeightLossMinimizesinsulinproductionandrampsupfatmetabolism.Bymeetingaveragedailyproteinrequirements(.7– 1gramperpoundofleanbodyweightformula),eatingnutritiousvegetablesandfruits(easytostayin50-100gramrange,evenwithgenerousservings),andstayingsatisfiedwithdelicioushighfatfoods(meat,fish,eggs,nuts,seeds),youcanloseonetotwopoundsofbodyfatperweekandthenkeepitoffforeverbyeatinginthemaintenancerange.

0-50grams/day– KetosisandAcceleratedFatBurningAcceptableforadayortwogearedtowardsaggressiveweightlossefforts,providedadequateprotein,fatandsupplementsareconsumedotherwise.Maybeidealformanydiabetics.Notnecessarilyrecommendedasalong-termpracticeforotherwisehealthypeopleduetoresultantdeprivationofhighnutrientvaluevegetablesandfruits.Unnecessarilyabsolutist,whichIdon’tespouse.


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Borderline Foods

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Borderline Foods

BEANS(LEGUMES)Beansarenotinherentlybadforyou;theyoffernutritionalbenefits,butwhattheyoffercanbefoundinequaltogreateramountswithinotherfoodsthathavelowercarbcontent.

Mostbeanshaveaheftycarbcontentandjustaren’tworthit.Furthermore,yourbodyhasaveryhardtimebreakingdownthesolublefibers andyou’llnoticeyourselfbloatingmore.

DAIRYManypeoplefinddairytobeinflammatory.Iapproachitcautiously.Thatsaid,I’llreadilyeatbutter,putheavycreamincoffee,slicequalitycheesesandhaveacupofGreekyogurt,butatallglassofstore-boughtmilkdoesn’tsitwell.Ifyoucantakeitdownwithoutaproblemthenallthepowertoyou.Testassumptions.

WhyisDairydangerousforsomepeople?LactoseIntolerance: Thewidespreadpresenceoflactoseintolerants,whomakeuptwo-thirdsoftheworld’sinhabitants,issomewhatcompellingevidencethatmaybedairyisn’ttheidealfoodthatmanyassumedittobe.Worldwide,weseethatmostpeoplearen’tadaptedtolactoseconsumptionafteragefour,whenmanyofuslosetheabilitytoproperlydigestlactose.(Geneexpressionfortheenzymesinvolvedinlactosedigestionisdown-regulated.

ToSimplify: NeverdrinkorusemilkandlimitdairyconsumptiontoButter(forcooking)andtheoccasionalGreekYogurt(afteraworkout,duetothehighinsulinspikeitsetsoff)foritsprobioticbenefits.

FRUIT-Fruitisahardcategorytograsp.Fruitshavealotofgoodstufftoofferandshouldn’tbeexcludedentirely,butyouMUSTbesmartaboutthem.

HERE’SAQUICKGUIDETOTHEBESTANDWORSTFRUITSACCORDINGTOTHEIRSUGARCONTENTANDNUTRITIONALVALUE:

O BERRIES: Blueberries,strawberries,raspberries,blackberries– they’reallpackedwithantioxidantsandvitamins.Theselittlefiber bombsarethesmartest,mostnutritionally-densefruityoucaneat.Aimforahalf-cuptoonecupdaily.Lowglycemicindex.

O CHERRIES: similartoberriesintermsoftheirantioxidantvalue.Theyhaveabithighernaturalsugarcontent,butthey’restillverylow-carbandareanexcellentsourceofimportantfiber.Lowglycemic index

O APPLESANDPEARS:They’relowinsugarandcontainarespectableamountoffiber.Whileantioxidantsaren’texactlyoverflowingfromyouraverageGrannySmith,apples(andpears)arestillagreatwaytosatisfyacravingforsweetnesswithoutterrorizingyourpancreas.Mediumglycemicindex


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‘Meh’Fruits– Onceortwiceperweek:- Bananas: Highsugarbutpopularandnottobedemonized.Potassiumissexy.- Grapefruit:Mostcitrusfruitsarequitehighinsugar,butgrapefruitsarenot.- ApricotsandPeaches:GooddoseofvitaminCandfiber.Mediumglycemic index.- Figs: Theyseemtogetlumpedintothedates‘nraisinscategory,butfigsarejustaslowinsugarasstrawberries,andarepackedwithfiber.

FruitstoAvoid:- Melons: Somelow-carbguideswillrecommendmelons,butyoudohavetobemindfulofwhichonesyou’regoingfor.Bothcantaloupesandwatermelonsareveryhighinsugar(Glycemic Index:65,100respectively).- MangoesandPapayas:Thoughnotassugaryaspineapples,thesefruitsarebestenjoyedinfrequently.Abetterchoiceisthebanana,which– althoughstarchyanda55ontheglycemic index– isasmarterenergysourcefullofpotassium.- Pineapples: Pineappleisthebestsourceofbromelain,anenzymethatcanhelpwithjointhealthandinflammation.Somefolksareintolerantorallergic(ifyougetirritatedlipormouthtissuesaftereatingpineapple,thisiswhy).Pineappleisveryhighinsugar,butit’sfullofvaluablenutrientsinadditiontobromelain.Enjoyguilt-freeoccasionally.

SAFESTARCHES(WHITERICE,SWEETPOTATOES/YAMS)SugarandStarchbothconvertintoglucoseintheblood.Starches,however,aredigestedmoreslowly,andcauseamoregradual,moderateriseinbloodsugar.

Thingslikewhiterice,yams,sweetpotatoesandanyotherstarchyroot,tuber,orvegetablethatarerelativelyfreeoffoodtoxins(grainglutenorlegumelectins)arefarbetterchoicesthanpasta,bread,muffins,andpizza.Butthat’snottosaythateveryoneshouldbemakingthosechoices,dayin,dayout.

Ingeneral,we’retryingtoburnaslittleglucoseaspossible.Personally,Itailormycarbintaketomyactivitylevelandmynaturalinclinationsanddesires.IfI’mdoingatonofheavyliftingandsprinting,I’llgenerallyeatafewmoresweetpotatoesthanusualandoptfornigiri overstraightsashimiatthesushispot.

**Foryourpurposes,we’regoingtolimitSafeStarchestoyourcheatday(ifyousochoose)+maximumof2otherdaysperweek.Thisisinordertoensureyourbodyisgettingenoughenergytorepairitselfandthatyoudon’texhaustyouradrenalsbycuttingoutallcarbstooquickly.

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Borderline Foods


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Problem Foods

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GRAINS&GLUTEN Thisdiscussionneedscontext.Humansevolvedinahunter-gathererexistence.That’s150,000+yearsofhuntingandforaging.Onthedailymenu:fattymeats,fish,nuts,leafygreens,regionalveggies,sometubersandroots,theoccasionalberriesorseasonalfruitsandseeds.Inshort,weatewhatnaturedelivered.

THETAKEAWAY GrainswereundisputedlynotasubstantialpartofthehumandietpriortotheAgriculturalRevolution(approx 10,000yearsago).Humansdidnotevolveeatinggrains;thismeansourdigestiveprocessesdidn’tevolvetomaximizetheeffectivenessofgrainconsumption.FormillionsofAmericans,grainconsumptioncreatesinflammation,autoimmunity,digestivedisorders,andobesity.

WhyareGrainsdangerousforsomepeople?- Gluten:alarge,water-soluble

proteinfoundinmostcommongrainslikewheat,ryeandbarley.Researchersnowbelievethatathirdofusarelikelyglutenintolerant/sensitive.Thatthirdofusrespondtoglutenwithaperceptibleinflammatoryresponse.

LECTINSmild,naturaltoxinsthataren’tlimitedtojustgrainsbutseemtobefoundinmostcommongrainvarieties.

Lectins,researchershavefound,inhibitthenaturalrepairsystemoftheGItract,potentiallyleavingtherestofthebodyopentotheimpactofwandering,unwantedmaterialfromthedigestivesystem.Thisbreachcaninitiateallkindsofimmune-relatedhavocandisthoughttoberelatedtothedevelopmentofautoimmunedisorders.

DAIRYManypeoplefinddairytobeinflammatory.Iapproachitcautiously.Thatsaid,I’llreadilyeatbutter,putheavycreamincoffee,slicequalitycheesesandhaveacupofGreekyogurt,butatallglassofstore-boughtmilkdoesn’tsitwell.Ifyoucantakeitdownwithoutaproblemthenallthepowertoyou.Testassumptions.

Whetheryouincludeorexcludeitfromyourdiet,thedecisionmustbemadefromapersonalassessmentofitseffectonyourbody.Werecommendrunninganexperiment.Strictlyeliminateit,andnotethedifferences.Ifyou’vebeeneatingdairyyourentirelife,yourbodydoesn’tknowanythingelseInthatcase,dropitforaweekortwobeforetryingitagaintogetanaccurateassessmentofitseffectsonyou.You’llknowifyouexperienceinflammationorstomachdistressuponreintroducingitbackintoyourdiet.

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Problem Foods – Avoid Entirely or Save for Cheats


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Problem Foods – Avoid Entirely or Save for Cheats

WHYISDAIRYDANGEROUSFORSOMEPEOPLE?

LactoseIntolerance:Thewidespreadpresenceoflactoseintolerants,whomakeuptwo-thirdsoftheworld’sinhabitants,issomewhatcompellingevidencethatmaybedairyisn’ttheidealfoodthatmanyassumedittobe.Worldwide,weseethatmostpeoplearen’tadaptedtolactoseconsumptionafteragefour,whenmanyofuslosetheabilitytoproperlydigestlactose.(Geneexpressionfortheenzymesinvolvedinlactosedigestionisdown-regulated.)

MILK ishighlyinsulinogenic,evenmorethanmostcarbohydratesources.Chronicallyelevatedinsulinlevelsleadstowidespreadinflammation,whichmakesusfat,sickandachy.

Casein: Theprimaryproteinindairy,sharesstructuralsimilaritieswithgluten.Glutenisahighlyproblematicgrainproteinthatcanshredtheintestinalliningandleadtosevereauto-immuneissues.


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7 Rules of Evolution

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RULE#1Avoid“white”starchycarbohydrates.Thismeansallbread,pasta,rice,potatoes,andgrains.Ifyouhavetoask,don’teatit!

RULE#2Repetition!Eatthesamefewmeals,especiallyforbreakfastandlunch,overandoveragain.Masterytakespractice.Justlikeapianistlearningnewscales.Wemustmasterthebasicsbytrainingthehabit.

RULE#3Don’tdrinkcalories(nosodaorjuice,milkoradditives),unlessit’saplanned-formealsubstitute(wheyproteinshakes,forexample)thatisn’tloadedwithsugar.

RULE#4Minimizecarbohydrateconsumptionforthefirst6weeks:limitfruittooneorlessservingsperday.Minimizenaturalstarches(sweetpotatoes,beans,rice)to2xperweek(notincludingcheatnight).After6weeks,thiscanincreaseto3xperweek.

RULE#5MinimizedairytoWheyProtein,Greekyogurt,andtheoccasionalagedcheese,forthefirst6weeks.Ifyou’refeelingambitious,oryouhaveanyknownsensitivitiestodairy,thencutitoutentirely.

RULE#6CHEATNIGHT!Takeonenightoffperweekanddon’tfeelguilty.Planaheadforit.Knowthatit’scoming.Treatthisasseriouslyastheother27meals/snacks.

RULE#7TheGoldenRule:Eat30gofproteinforbreakfast.Eatingproteindecreasescarbohydratecravings.Whileyousleep,yourbodyisdoingatonofmaintenance,andpartofthatmeansitdipsintoyourfatstores.Whenyougiveyourbodysugarinthemorning,it’llburnthesugar.Wewanttocontinueburningfat,notburnsugar.Thismayseemlikeastrangerulebutit’softenthegamechanger.Readonforwhat30gofproteinlookslikeandhowyoucanhitit.

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7 Rules of Evolution


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Meal Suggestions

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MEAL SUGGESTIONS BreakfastOptions1.GreekYogurtmixedbowl

Ingredients:1/2cartonof2%orwholegreek yogurt

1tbsp cinnamon1handfulofberries7almonds(optional)

3.Omelet +SideIngredients:

2cupsofliquideggwhites1wholeegg

1tablespoonofKerrygold butter,forfrying

Tornupbabyspinach(optional)Addsomecoconutmilkforconsistency

(optional)Spices:Blackpepper,Cayennepepper,

whatever(optional)Sides:Sardines,bacon,sausage,turkey

coldcut,avocado

2.TwoEggs+SideIngredients:

Style:Sunnyside>hardboiled>scrambled/omelet

Sides:Sardines,bacon,sausage,turkeycoldcut,avocado


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LUNCH– EvolutionSaladIngredients/Suggestions:

- BabySpinach/Arugula/Kale- CherryTomatoes- BabyCarrots- Peppers

- 1/2avocado- Dressing:Balsamicvinaigrette,dash

ofoliveoil,etc.

ProteinOptions:- 8to10oz ofTurkeyorChicken

Breasts- 8to10oz ofStripSteak- 8to10oz ofSeafood- 2HardboiledEggs

DINNER- ProteinandVeggiesComboPlated,Stew,Soup,Curry,orSalad

Keepitsimple.Aleancutofprotein+anyofyourfavorite vegetables,raw,cooked,or

steamed.

ProteinOptions:Seafood:Salmon,Shrimp,Tilapia,Cod

(notfried),LandAnimals:Beef,Lamb,Bison,Duck,

Turkey,Chicken

Alternativehealthystarchestopasta/bread/wheat:

HealthyStarches:SweetPotatoes,ButternutSquash

DecentStarches:WhiteRice,Quinoa

*Forfirst6weeks,limit2xperweekandpairwithmoreintenseexercisedays.

SNACKSChoose2frombelowtomakefor1

wholeSnack:- BabyCarrots&Guacamoleor

Hummus- Onebighandfulof

Almonds/Walnuts/- MacadamiaNuts

- WheyProteinShake- 6ozturkeycoldcuts(and/orfavorite

coldcuts)- Onehardboiledegg

- 1pieceoffavorite Fruit- 1tablespoonofalmondbutter

- 1QuestBar,KindBarorPaleo Bar

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4.UpgradedShakeIngredients:

1scoopofWheyProteinIsolate,Shakeology,orPeaProtein

1cupofAlmondMilkorCoconutMilk1/3cupofunsweetened2%Greek

yogurt(optional)1handfulofberries

6icecubesOptional:100%cacaopowder,cinnamon

Needed:Blender*NOTE:Absentfromalloftheaboveareexcessivefruitservings,oatmeal,ortrendyjuices.Trytoavoidentireservingsoffruitaltogetheratbreakfast.Oatmealisn’tevilbutbyitself,that’salotofcarbstostartyourday.Makesureyou’regettingampleproteinandhealthyfat.


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Dining Out Strategies

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ORDERINGTAKEOUTANDEATINGOUT*Caution* Youneedtobemindfulofthefoodsyou’reordering.Theoverabundanceofvegetableoils,duetotheircheapnessandAmerica’sinvestmentsincornandsoyderivatives,hasmadeorderingoutadrag.MostcheaperrestaurantsandALLdeliandgrocerystorebuffetsusevegetableoilstocooktheirmeatsandroasttheirvegetables.Knowingthisshouldn’tderailyou, itgivesyoutheadvantageofmakingsmarterchoices.

HELPFULTIPSTOAVOIDDISGUSTINGVEGETABLEOILS:AtHome:Cookeverythingwithbutter,insteadofvegetableorcanolaoil.(Kerrygold butter isyourgo-tograss-fedsource.Foundalmostanywhere.SimplytheBEST.)UseOliveOilinsalads(Donotcookwitholiveoilbecausedoingsooxidizesthefat.)TryCoconutOilorMCTOilforachange.

OrderingTakeoutorataRestaurant:Whenordering,pleaseconfirmthattheChefdoesNOTuseVegetableorCanolaoil.Saythatyou’reallergictothem,whichsignalsanimmediateRedFlagthattheestablishmentmustcomplywith.Norestaurantwantstodealwithacustomergoingtothehospitalduetoitsownnegligence.Saythatyoupreferthechefusesbutteror,atalastresort,oliveoiltocookwith.

Avoidcheap,publicbuffetsaltogether.Fartoomanyvariablesandunknownstocontendwith,andtheirpresencealonecanleadonetomakeunhealthychoices.Ifgivennoalternative,orifyou’reunsurewhattoget,suchasmaypresentitselfwhenoutsocially,here’swhattodo: Orderasaladwiththeleanestproteinavailable.Chicken,turkey,hardboiledeggs,tunafish.Askforoliveoilandbalsamicvinegardressing.

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DINING OUT STRATEGIES


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RecommendedShopping List

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Recommended Shopping List*Note: Youdon’thavetobuyeverythingonthelist.It’smeanttoprovideyouwithaframeworktomakeinformedchoices.Thefollowingfoodsareorderedfrombesttoleastpreferable.

SEAFOOD

ü Salmonü Sardines.ü Shrimpü Codü Crab/Lobsterü Scallops

ü Musselsü Oystersü Flounderü Tilapiaü Tuna(Yellow

tail)

MUSCLEMEATS

ü Beefü Lambü Bisonü Eggs

ü Duckü Turkeyü Chickenü Pork

(Redmeat:chooseGrass-fed.Poultry:buyfree-range,cage-free,nohormonesorantibiotics.)

ORGANMEATS

ü Liver(beef&Lamb)

ü Kidneysü Heart

ü Tongueü Bonemarrowü Joints(Soup

Bones)

OILS&FATS

ü MCToilü Gheeü Coconutoilü CoconutMilkü GrassFed

Butter

ü ExtraVirginOliveOil

ü Avocadoü Cocoabutter

(90%cocoachocolatealsoworks.)

NUTS&SEEDSNUTS

ü Coconut(freshyoungisbest,followedbydried)

ü Almondsü Cashewsü BrazilNuts

ü Hazelnutsü Macadamia

Nutsü Pecansü Pistachiosü PineNutsü ChiaSeeds

(Chooserawnutsandkeepthemrefrigeratedtoavoidfrommoldformation.)


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Recommended Shopping List*Note: Youdon’thavetobuyeverythingonthelist.It’smeanttoprovideyouwithaframeworktomakeinformedchoices.Thefollowingfoodsareorderedfrombesttoleastpreferable.

LEAFY/STAPLEVEGETABLES

ü Spinachü Kaleü BokChoyü Broccoliü BrusselsSproutsü Collardsü Asparagus

ü Celeryü Cucumberü Fennelü Artichokesü Carrotsü Peppersü Mushrooms

ROOTS,TUBERS&SAFECARBS

ü Carrotsü WinterSquashü SweetPotatoesü Yamsü Rutabagaü Cassava

ü WhiteRice*((*It’sbettertoavoidallgrains,butmostpeoplecantoleratewhitericeafewtimesaweek.)

(Ifyou’reexercising,thisiswhereyougetyourcarbs.)

FRUITS

ü Avocadoü Lemons/

Limesü Berriesü Tomatoesü Melons

ü Applesü Peachü Bananaü Citrus

(Grapefruit,Oranges)

DAIRY

ü Grass-fed-butter(KerryGold)

ü GreekYogurtü WheyProtein


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Recommended Shopping List

*Thisisalistofbestpracticetipsforgroceryshopping.Italsoprovidesalistofcriteriayoucanfollowwhenselectingcertainfoods.

SHOPPINGBESTPRACTICES- Shoparoundtheperimeterofthestore.Thisiswheremostofthehealthyfoodswillbe.Thisalsoeliminatesimpulsivebuyingoflowqualityfoodsfromthecenter isles.- Buyinggrass-fed&wildcaughtmeatisyourmaingoal.- Don’tshopwhenyou’rehungry.You’remorelikelytobuyjunkfood.- Whenyoushop,letyourcoachknowbeforehandandwe’llholdyouaccountable!- Whenindoubt,gowithout.Ifyouseeafoodthatyou’renotsureabout,it’sbettertoavoidit.99%ofthetimeyouwon’tbeashungryasyouthink.- Doasmuchofyourshoppingthroughfarmersmarketsandfarmsaspossible.- Ifitcomesinaboxorbag,becautious;it’sprobablycrappy.

BUYINGANIMALPRODUCTS- 100%Grass-fedandGrass-finishedisoptimal.- “Pastured”doesn’tmeananythingunlessit’salsograss-fed.- Organicmeatisbetterthanconventional.

- Extremelyleanconventionalmeats(factoryraised)arebetterthanexcesscarbs(potatosalad).- Aimfororganicandpastureraisedeggs.Inapinch,eggscanbefactoryraisedbecausehensfilteroutmanyofthetoxinsthatwoulddamagetheiroffspring.- Farmedfish=toxic.

BUYINGVEGETABLES&FRUIT- OrganicVegetablesarebest—minimizesharmfultoxinconsumption—butregularvegetablesarefineifyou’retryingtosavemoney.Besuretowashthoroughly.- Donotbuyvegetableswithbrownspotsorwilting,astheycontaintoxins.- Sameconceptappliestofruit.Besuretoalwayswashthoroughly.- Don’tbuycanned,dried,candied,or

preservedfruits.

BUYINGFATS&OILS- Avoidallvegetableoilsincludingcorn,cottonseed,canola,soy,sunflower,safflower(includingcookingspray).Thisisincrediblyimportant.- Cookonlywithbutter,ghee,orcoconutoil.- Avoidanythingthatsays“hydrogenated”or“partiallyhydrogenated.”- Avoid“spreads”or“butterreplacements”or“lowfatbutter”frankenfoods.- Oliveoilishealthybutonlyatroomtemperature.Donotheatorcookit.Useinmoderationtoavoidexcessomega-6consumption.


Fat Burning Machine

Recommended Shopping List

WhyGrass-fedisImportant:- Dependingonthebreedofcow,grass-fedbeefcontainsbetween2and5timesmoreomega-3sthangrain-fedbeef.Thehighertheomega-3,thelowerthesystemicinflammation.Systemicinflammationleadstoweightgain,ordifficultylosingweight.- Conjugatedlinoleicacid(CLA)isfoundnaturallyinmeatproducts.CLAexhibitspotentantioxidantactivity,andresearchindicatesthatCLAmightbeprotectiveagainstheartdisease,diabetes,andcancer.BeefisoneofthebestdietarysourcesofCLA,andgrass-fedbeefcontainsanaverageof2to3timesmoreCLAthangrain-fedbeef.- Grass-fedmeatcontainsconsiderablymoreantioxidants,vitamins,&minerals.- Grain-fedmeatsourcesaretypicallypumpedfullofhormones,whichbythetransitivepropertyarethenpassedontoyou.


Fat Burning Machine

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