WHAT IS PALEO?
The Paleo Way has been designed to guide you as you transition into this wonderfully health benefitting lifestyle that draws on the core principals of our Hunter-Gatherer ancestors and modern-day knowledge and abilities.
Our aim is to provide all the key information and advice to make the transition to a paleo lifestyle as easy and affordable as possible.
A holistic approach to achieving a healthier and happier life and becoming the best version of you.
WHAT IS PALEO?
Paleo is all about balance – taking the best from our ancestors and mixing it with the best of the 21st Century.
Paleo lays the foundations for a healthy diet – whole unprocessed foods, leafy greens, fresh pesticide-free vegetables, nuts, fruits on occasion, grass-fed meat, pastured free-range poultry and wild-caught fish – and lifestyle – moving your body every day and being mindful; a holistic approach to achieving a healthier and happier life and becoming the best version of you.
That doesn’t sound hard, right? It just makes sense.+
Our idea of ‘lifestyle’ incorporates three main components: Diet, Exercise and Mindfulness.
Let’s break these down!+
Eating the right foods
A healthy diet incorporates well sourced, organic and whole, unprocessed foods such as fresh vegetables and leafy greens, grass-fed meat, pasture raised free-range poultry and wild-caught fish.
Pesticide-free nuts and fruits on occasion are also good to include in your diet.
The lifestyle aspect is about combining these fresh and amazing ingredients in ways that create phenomenal meals that not only taste great but also stimulate our metabolism to ensure we get the best nutritional value to fuel our body and brains with the energy we need to excel in our daily lives!
It’s also great fun to share the food we’re proud of with family and loved ones!
Moving our bodies
Exercise is important, but it’s equally important that we make sure we’re getting
the right amount and also enjoying what we’re doing!
By exercise, we don’t just mean hitting the weights or the treadmill at the gym; we mean moving your body physically in a way that is enjoyable to you, functional and not overly strenuous.
Whether you enjoy yoga, walking the dog, kicking the footy in the park, swimming or doing more intensive training like weights or triathlons – do what suits you, but be sure to move in some way that’s enjoyable every day if you can. Don’t forget to rest too, recovery is just as important.
Good nutrition means a healthy tummy, a happy brain and a strong heart. Fuel your body in a way that supports you doing what you love, whether for work or creativity, during rest, training or play.
A Paleo lifestyle is about being positive, mindfully aware of where your food comes from and respectful of not only ourselves but of others and our environment. To adopt The Paleo Way is to adopt a holistic approach to life that will help you achieve a healthier and happier life so that you can be the best version of yourself every day!
Despite their fondness for loincloths, our ancestors definitely had one thing right: their diet.
It all started in the Palaeolithic era, something you probably haven’t heard much about. And why should you? It was close to three million years ago, after all. Our Paleolithic ancestors had a balanced diet of meats, quality fats, and fibrous vegetables. But more than just the food they ate, they moved their bodies daily, hunting and gathering, and thriving for nearly three million years.
Today we lead a different kind of life. We spend more time sitting than we do moving, we stare at screens of all sizes and we’re often highly stressed. But it doesn’t have to be that way!
With our added knowledge and understanding, The Paleo Way takes the knowledge and practice of our ancestors and applies it to our modern world.+
The Paleo Way is backed in history and science and is the most familiar and natural for the human body.
Nora Gedgaudas brings 25 years of research and a life of experience to The Paleo Way. She has taken the principles and knowledge we’ve learned from our Paleolithic ancestors and applied it to our modern day way of living to help us achieve a healthier and happier life.+
Nora speaks about her fascination with what The Paleo Way can do for mental and physical health.
A brief discussion on the overwhelming evidence for the benefits of The Paleo Way lifestyle.
Run on fuel from your food, not caffeine from your latte. Eliminating some of the foods you may currently rely on can be daunting at first. But you’ll also be saying goodbye to that tired, sluggish feeling, by removing the things that have a negative impact on your body, and your life.
Imagining life without your morning coffee seems like a cruel joke. But it’s good to remember that coffee is a stimulant, and one that can place stress on your adrenals (leading to fatigue) and can also mess with your blood sugar levels in extreme cases.
The first thing you’ll say goodbye to on the Paleo Way is refined sugars, vegetable oils, alcohol, and caffeine. You’re removing grains, legumes, and dairy (with the possible exception of butter, depending on your immune tolerance).
With The Paleo Way, what you give up is superseded by what you gain: increased energy, muscle growth, weight loss, improved mood, and better brain function.
Quality, 100% grass-fed meat and lots of fibrous (non-starchy) vegetables and greens are key. Who knew your parents or even grandparents were right all this time? Eating more of the things that are good for your body seems like a logical premise to feeling better, doesn’t it?
Grass fed meats, pastured free-range poultry and eggs. Wild-caught fish, fibrous veggies and leafy greens, cultured and fermented vegetables, nuts, a few seeds, and fruits on occasion.
The good fats: a diet rich in Omega 3 fatty acids and high quality naturally occurring fats provides you with natural energy, minus the cravings.
OVERHAUL YOUR LIFESTYLE
Move every day. The Paleo Way is more than the food you eat. It’s about the way you move and most importantly the way you think. It’s a complete lifestyle overhaul.
Enjoying eight hours of sleep each night, drinking two litres of water each day, walking, stretching, and moving each day, recharging in the sunshine, thinking positively, living happily and naturally, cooking with friends and family, with love and laughter.
And that’s it.
This is The Paleo Way.
Once you begin to experience real changes in the way you look, feel and function you will never look back.
TRANSITIONING TO THE PALEO WAY
Transitioning to The Paleo Way means changing at your own pace. It means taking each day as it comes, step by step, each one in the direction of a healthy new lifestyle and, ultimately, a healthy new you. It’s not easy, but it’s not hard either. With simple preparation, organization and forward thinking, you can be on your way to living this amazing life today. A life that is sustainable, long term, helping you live with optimum health and vitality.
We approach things one by one:+
Let’s begin with the good news: A Paleo lifestyle doesn’t mean you will feel deprived of foods that give you enjoyment.
It does mean that you will find most cravings — particularly sweet cravings (and the brain fog, jitters, crummy mood and energy slump that comes with them) are a thing of the past. The more sweetness we eat, the more we typically want. Your intake of sugars from all sources — even natural ones — should be reduced and ultimately avoided. Sugar, cane sugar, golden syrup, or corn syrup, and even honey, agave and maple syrup should be avoided. Once you get a handle on your blood sugar you can occasionally indulge in “nature’s candy”: fresh fruits. Most importantly, berries.
It’s social and fun but it’s not doing great things for your mind or your body. Reduce your intake to one or two small (unsweetened) glasses per week, before removing it from your diet completely.
Steer clear of beer in particular as it’s packed with gluten and hormone-disrupting carbohydrates. These things won’t help you on your new health journey — in fact they can easily derail it. Wine should only be enjoyed on occasion. It’s nice to choose your moments wisely.
You’re at a table with your friends, and you just want all the food, right? We’re here to show you that it doesn’t have to be that hard.
In the AM, swap your large latte and Benedict for poached eggs with nutritious sides: avocado, spinach, and tomatoes. In the PM simple dishes that are rich in quality protein and fat prove best: steak, poultry or fish, with a salad and vegetables. Avoid carb and sugar loaded options like pizza, pasta, and dishes that can hide other nasty ingredients. And of course, always say no to the bread basket.
Close to eight hours of sleep a night will prepare your body for the following day. Getting your sleep patterns under control will have a positive ripple effect through every part of your life.
Try and set up regular sleep patterns throughout the week, and don’t set four alarms – choose one time and stick to it – snoozing is not your friend.
Your morning coffee might be the hardest thing to give up, we get it. But soon you’ll be fuelling yourself with the food that you eat, rather than the latte you drink.
Go slow. Cut down. And soon you’ll forget you ever needed it. If your hands are shaking at the very thought of this, start with transitioning to black coffee or tea. Eliminating dairy and sugar is the first and most important part.
Drinking at least 1 litre of water a day and eventually 2 litres will have an incredible effect on both your mind and body.
You’ll feel more alert and refreshed, and find more energy throughout the day. Start with a glass as soon as you wake up, and be sure to carry a water bottle around with you throughout the day. Remember to avoid fruit juices, sweet carbonated drinks, and sport drinks. These only dehydrate you more and disrupt your hormonal balance.
Your body is built to move, stretch, and lift. Start incorporating regular exercise into your daily life.
From a 20-minute morning walk to clear the head or chat to your partner or friend, to a yoga or spin class after work, whichever pace you’re at. Make it something you enjoy, and recruit a workout buddy. Then you’ll have to stick to it.
You are what you eat, and you tend to eat what you buy. So if you only buy the good stuff, you’ll only eat the good stuff
Transitioning to The Paleo Way is about stocking the house with the right stuff.
Eliminating some of the foods you may currently rely on can be daunting at first but with The Paleo Way, what you give up is surpassed by what you gain.
We have put together a list that provides some simple substitutions that you can make in your pantry at home.
We encourage you to stock up on basic ingredients to minimize excess purchases and ensure you’ve always got the right ingredients on at the ready.
Fermented vegetables and kombucha (homemade if you can), gluten free and MSG free herbs and spices, and Himalayan and Celtic Sea salt.
Being Paleo is about being smart. Knowing how to shop, store, and cook is important in avoiding wastage and unnecessary expenses
Store things properly
Airtight containers will keep your nuts and seeds fresher for longer. Your freezer will help keep groundnuts from going rancid.
Buy in bulk and freeze
Buy big at the markets and freeze ingredients for later. Use a home vacuum sealer to pack extra meats, poultry, fish, vegetables, and berries. They’ll keep for up to six months if sealed correctly.
Shop at a farmer’s market
Fresh, usually organic, in season, and of course cheaper. It helps when you know where your food is coming from.
The Paleo Way is literally the most natural dietary approach on earth and one we believe is most likely to support optimum physical and emotional health for the best quality of life
IS THE PALEO WAY RIGHT FOR ME?
Our program focuses strongly on the importance of clean nutrition, enjoyable physical activity (within your limits) and, perhaps most importantly, a positive mindset! And we believe those three things are not only suitable, but important for EVERYONE!
We completely understand that not everyone is the same, so below is a collaboration of points to help answer as many of the ‘is Paleo for me if…’ questions as possible. Please take all advice as general and always consults a healthcare professional wherever possible.+
I have Food Intolerances or Allergies?
We are especially mindful of the commonality and seriousness of food intolerances and allergies. Our recipes and dietary guidelines can typically be modified to accommodate most issues. That said, the Paleo way of eating is naturally, and rather automatically, in alignment with human genetic design and is one of the least likely dietary approaches to generate or aggravate typical food sensitivity issues. In short, you’ve come to the right place! However we still strongly advise that you consult your healthcare professional before introducing any changes to your diet or exercise regime as there still may be foods included within our program that you are currently intolerant or sensitive too.
Remember that food intolerances can typically be alleviated and in cases overcome.
I’m Vegan or Vegetarian?
It may be difficult to healthfully adopt this program as The Paleo Way does incorporate a fair amount of animal protein. We do not have designated Vegan or Vegetarian options, but if you're open to creativity and able to consciously swap out certain ingredients that you wish to avoid, such as the animal proteins, then you may very well be able to pick up some new recipes and enjoy the Program.
Please bear in mind that we believe for optimal human nutrition, in addition to abundant and varied, healthfully grown and prepared plant-source foods, animal source foods are also essential for us. We also share many health, environmental and sustainability concerns and try to consume only ethically and sustainably raised animal sourced foods.
As our dietary recommendations tend to eliminate many of the staples typically consumed on a Vegan or Vegetarian diet (such as grains, legumes, soy, most vegetable oils and/or conventional dairy) your protein choices may be significantly limited to strictly pastured sources of dairy products and eggs and you may likely require more supplementation to compensate for those food sources (including meat) which we eliminate in the program. Also, since a vegetarian diet is typically very rich in antigenic foods (endemic to a post-agricultural diet), sensitivities to some foods may unfortunately be more common. We strongly encourage openness to incorporating high quality, healthfully, humanely and sustainably raised animal source foods and seafood over time.
Similarly to the above, we do not have designated Pescetarian options, however, in virtually all instances you would most definitely be able to swap the proteins out for your favourites from the sea. Bare in mind seafood typically cooks much faster than red meat or poultry, so it would require some extra consideration and perhaps cooking your seafood on lower heats and/or for shorter period of time (perhaps towards the end of cooking). There are already many seafood recipes within the program, and paired with your creativity (trust yourself!) you could absolutely pick up some amazing new recipes as well as benefit from the Program.
Please bear in mind that we believe for optimal human nutrition, in addition to abundant and varied, healthfully grown and prepared plant-source foods, animal source foods are also essential for us. We also share many health, environmental and sustainability concerns and try to consume only ethically and sustainably raised animals sourced foods.
I have Pre-existing Injury or Disability?
If you have pre-existing injuries or disabilities, much will depend upon your overall degree of impairment. Whilst we believe that the dietary aspects of The Paleo Way 10 Week Activation Program should not be problematic for anyone who has pre-existing injuries or disabilities, we always strongly recommend that you consult with your trusted medical professional before starting any new program.
If you are unable to prepare the meals due to your injury or disability, your ability to benefit fully from the program may depend on the daily support of your significant others; otherwise you may be greatly limited to complete the program singularly or independently.
If you are physically limited by injury or disability and feel you cannot follow the exercise regime, feel free to complete your own physical activities. All that we ask is for you to keep active and move your body physically in a way you enjoy.
I’m Pregnant or Lactating?
We strongly advise that you get in touch with your healthcare professional if you are pregnant or lactating to tell them exactly what you are doing before making any changes to your diet or exercise regime. Although we believe many of the dietary changes advocated through this Program could be quite beneficial, every circumstance and pregnancy is different and close, careful monitoring is advised.
A Paleolithic-oriented diet has been in existence and followed by both men and women for more than 2 million years. Our particular version of a Paleo approach to eating tends to advocate protein moderation for average adults. It is, however, important in this circumstance that a pregnant woman not overly restrict protein during the course of her pregnancy and subsequent nursing. When it comes to pregnancy and breast-feeding, we believe it is important to increase your standard recommendation for protein intake (0.8 g/kg of estimated ideal body weight — which translates to something like 50–75 grams of actual meat, fish or eggs) per meal by about 25%. Also, we believe that dietary fat and particularly fat-soluble nutrients plus extra essential fatty acids become particularly important during this time. We are also of the view that you may benefit from putting an emphasis on 100% pasture-fed meat and wild caught fish/fish eggs, etc. during this time. Traditional and (so-called) primitive societies often made a point of supplying lots of fat-soluble nutrients to both expectant and nursing mothers at this time.
Another consideration is the mother's immunity and gut health (during pregnancy) and the gut health of the baby once born. Some research is now suggesting a Paleo-based diet may help autoimmune conditions and improve the underlying imbalance of gut micro-flora. The gut micro-flora has significant effects on gut and immune function. Some research is also suggesting that babies are more resilient to infection when their mothers (and therefore themselves) have less gut/allergy issues.
We also believe there are benefits in putting an extra emphasis on organ meats, bone broths, Antarctic krill oil supplementation (due to very high EPA and DHA demands on fetal brain development —potentially draining mom’s stores) and 100% organic/fully pastured/wild caught sources of meats, seafood, eggs vegetables and greens. As mother’s milk is an extremely critical source of medium chain triglycerides meant for the rapid growth of the baby’s brain and nervous system, we believe using a little more coconut oil in the diet could be helpful, too. Quality has never mattered as much as it does during this time. Also, in our opinion there has never been a more important and utterly critical time to avoid highly antigenic foods such as gluten, grains and dairy products (except for possibly camel’s milk, which is expensive and a bit hard to come by, but is generally safe from an immune reactive standpoint. It’s nearly identical in its total composition to human milk, and as such may prove useful where supplementing regular breast-feeding might be necessary, as well as a non-immune reactive dairy alternative).
If a pregnant woman knows or suspects (in any way) that she has or may have an autoimmune illness of any kind, a special focus needs to be put on engaging in autoimmune dietary support and careful management of this condition. With this in mind, we strongly advise you consult a healthcare professional familiar with this illness before making any changes to your diet or physical activity.
In terms of training, we recommend working closely with qualified personal trainer/s who are well versed in looking after pregnant / breastfeeding mums – to make sure that you are doing exercise appropriate for your current stage of pregnancy / breastfeeding.
Monitoring by your health professional is always recommended. Always consult your trusted and knowledgeable healthcare provider when it comes to making any major, sudden dietary or physical activity changes during pregnancy.
I have High Cholesterol?
We strongly advise that you seek the professional advice of a health practitioner before you make any changes to your current diet and lifestyle and we do not suggest that you discontinue taking any medication you might have been advised to take. There are many long-standing myths and misconceptions surrounding cholesterol that we cover over the course of this program. That said, there are numerous peer reviewed papers showing a beneficial impact on all health-related markers, including cardiovascular and lipid profiles through the adoption of a dietary similar to what we advocate in The Paleo Way program.
I have High Blood Pressure?
High Blood Pressure can be complex in some instances, so it is important (and we strongly advise) that you seek advice from your healthcare professional before making any changes to your current diet and lifestyle and have them carefully monitor you over the course of this program. We do not suggest that you discontinue taking any medication you might have been advised to take. Although we make no medical claims with respect to any specific condition, it is common for adherents to this dietary approach to report improvements in numerous health markers, including high blood pressure.
I am Type I or Type II diabetic?
Once again, it is important (and we strongly advise) that you seek advice from your healthcare professional before commencing the program and we also recommend you stay under careful supervision of a qualified and knowledgeable healthcare provider during your dietary and lifestyle transition in the case of Type I and/or Type II diabetes. You may ultimately require positive adjustments in your medications following the implementation of this program; so careful monitoring of blood sugar and blood ketone levels is advised.
I have IBS (Irritable Bowel Syndrome)
IBS has a lot to do with the health and functionality of our guts, and much of the Paleo diet, particularly points of discussion within our Program, focus on the repair, rebalancing and improvement of our gut health.
With healing and restorative foods, such as stocks and broth, fermented veggies and kefirs, the dietary approach you will be following in this program is very oriented toward supporting high quality digestive health and minimizing exposure to irritating dietary antigens prone to triggering IBS symptoms. This program might just be the best thing you have ever done for your gut!
One thing to note in particular is, when ‘rebalancing’ and repairing the gut by introducing the ‘new’ good bacteria we often effectively flush out the ‘old’ bad bacteria, which can cause symptoms similar to diarrhea so please expect this.
Of course we still strongly advise you consult your healthcare professional before commencing the program in the case of pre-existing IBS.
I have an Auto-Immunity?
If you suffer from an Autoimmune disease we strongly advise that you get in touch with your healthcare professional prior to starting The Paleo Way, so that progress can be monitored and guidance provided for any adjustments made to suit your individual state.
Autoimmune diseases (such as Ankylosing Spondylitis, Lupus and others) are multifactorial in their causes, however some research now suggests a Paleo based diet may help autoimmune conditions and improve the underlying imbalance of gut micro-flora. The gut micro-flora generally has significant effects on gut and immune function. Despite the possible benefits of a Paleo based diet, we strongly recommend you seek the support of a suitable health professional both before making any changes to your diet or physical routine and as well as during the Program, so that progress can be monitored and guidance provided for any adjustments made to suit your individual sate. Monitoring by a medical professional of the dosages of any medications you are on is also recommended.
I have Crohn’s disease?
We can think of no better principles than The Paleo Way for individuals with Crohn’s disease. In an acute state of Crohn’s disease it’s likely you may have specific foods included or excluded to get the inflammation down as efficiently as possible. Of course it is necessary and we strongly recommend you seek trusted health professional advice and support both before and during any dietary change and healing processes to monitor your progress and to help tailor any elements to be particularly suitable for your individual needs. With your trusted health professional you should address underlying immune dysfunction involved with Crohn’s disease. You should also have any medication use monitored by your medical professional.
I have Celiac Disease?
A large percentage of individuals with Celiac disease still have persistent symptoms after eliminating gluten from the diet. Other factors that may be at play, including proteins and starches in dairy, other gluten free grains and legumes as well as gut microbial balance. We can think of no better principles than The Paleo Way for individuals with Celiac disease. However, despite the possible benefits of a Paleo based diet, again we strongly recommend you seek advice and support from a suitable health professional both before making any changes to your diet or physical routine.
I have Fibromyalgia?
Fibromyalgia is a complicated chronic health condition with many contributing factors. Common conditions that tend to underlie fibromyalgia are IBS (irritable bowel syndrome), intestinal hyper-permeability and autoimmune activity. Some research suggests a Paleo based diet may help autoimmune conditions, healing the gut wall and improving the underlying imbalance of gut micro-flora, which affects gut and immune function. However, despite the possible benefits of a Paleo based diet, again we strongly recommend you seek advice and support from a suitable health professional both before making any changes to your diet or physical routine.
I have Gall Stones?
We believe that the Program is generally suitable for people with Gall Stones; however, fat intake may need to be lowered until liver and gall bladder functioning is improved. Despite the possible benefits of a Paleo based diet, we strongly recommend you seek the advice and support of a suitable health professional both before making any changes to your diet or physical routine as well as during the Program so that you liver and gall bladder function and overall digestion can be closely monitored during this time.
I have Gastric Banding (or similar surgery)?
A Paleo dietary approach, like The Paleo Way program, generally provides greater nutrient density per calorie and is additionally extremely satisfying in smaller amounts. Both of these benefits are especially helpful for someone having had this type of surgery, as you are less likely to develop nutrient deficiencies and also less likely to eat to excessive fullness on this program. You could blend many of the recipes if need be, however once again we strongly advise that you consult your qualified and knowledgeable healthcare professional prior to commencing the program. And if doing the program having previously had gastric banding (or similar), we’d recommend you be properly monitored by your healthcare professional who is aware of your condition.
I have an Eating Disorder?
The etiology of most eating disorders can be exceedingly complex, but nearly always involves significant key nutrient deficiencies. You may well benefit from the quality nutrition you will receive through this dietary approach. However we strongly advise that you seek help and support from a knowledgeable healthcare professional familiar with your personal circumstances before you embark upon this program, and also to have that professional closely monitor your progress throughout the program.
I have Hearing Impairment?
The Program can be completed in full and provide wonderful benefits to any participant who may have hearing impairment. All of the critical and necessary information is provided in written text. We do include weekly video interviews and recipes, which are not captioned, however most of what is discussed in the videos is already provided in the written informative blogs, and that which is not will only be topical discussions that do not directly aid the Program. Much of the written content can also be downloaded and printed (but only whilst the program is active).
I’m a Teenager?
We would say that it most certainly is never too early to focus on your health and nutrition via a Paleo inspired lifestyle! As a teenager you would still be undergoing rapid growth and development throughout your body. Endocrine function, brain and quality nutrition is more important (even critical) now than ever. That said, given this delicate developmental stage, it is important (and we strongly advise) that you consult your healthcare professional before making any changes to your diet. Although this program tends to stress protein moderation in average adults, this is less advisable in those undergoing rapid developmental growth and cellular division. There is still no foundational requirement for the inclusion of dietary sugars and starches at any age, but the protein restriction normally advocated for physiologically mature adults is less pertinent to you as a teenager. As a result we encourage you to eat much more protein than is advised in this program.
I’m a Senior Citizen?
Similarly, it is never too late to improve the quality of your nutrition and health. For those mature-age tribe members, if you have a specific health condition or physical limitation it is important (and we strongly advise) to consult with your trusted and knowledgeable health care provider and be regularly monitored to ascertain your results. Nevertheless, it is never too late to improve the quality of your nutrition and health. As we age, the nutrient density of our diets should change but is always just as important as it is at any age. A Paleo diet will generally support every organ and system in the body; including the brain, cardiovascular, endocrine, immune and digestive - all of which tend to become compromised as we age in today’s world.