Efnisyfirlit

• About the Authors
• Contents at a Glance
• Recipes at a Glance
• Table of Contents
• Introduction
  • About This Book
  • Conventions Used in This Book
  • What You’re Not to Read
  • Foolish Assumptions
  • How This Book Is Organized
  • Icons Used in This Book
  • Where to Go from Here
• Part I: The Power of Paleo
  • Chapter 1: What Is Paleo?
    • The Foundations of the Paleo Lifestyle
    • The Prescription for Modern Ailments
    • Why Start Paleo Living?
    • The Science Behind Paleo
  • Chapter 2: Modern Foods and Your Inner Cave Man
    • Getting Familiar with the “Yes” and “No” Foods of the Paleo Diet
    • The Truth about Common Foods
    • Figuring Out How Much You Can (And Should) Eat
    • Supercharging Your Body with the Power of Paleo Foods
  • Chapter 3: Gearing Up for Paleo
    • Beginning Your Paleo Journey
    • Building the Foundation for Success: The 30-Day Reset
    • The Big Seven: Tracking Your Progress with Health Markers
    • Capturing Your Personal Before and After Makeover
• Part II: Embracing the Paleo Lifestyle
  • Chapter 4: Paleo Nutrition
    • The Paleo Big Three: Animal Proteins, Natural Fats, Complex Carbohydrates
    • Rethinking the Pyramid
    • Beyond the Big Three
    • Paleo-Approved Supplements
  • Chapter 5: Modern Challenges, Ancient Solutions
    • The Civilized Life of a Cave Man
    • Sleep: An Essential Ingredient for Weight Loss and Health
    • The Sun’s Time to Shine
    • Water: The Ideal Drink
    • Stress and Belly Fat: Modern Problems for Today’s Cave Man
    • Ridding Your Life of Toxins
  • Chapter 6: Incorporating Paleo Exercises into Your Life
    • Moving the Way You Were Designed to Move
    • The Road Map to Lean and Healthy
    • Designing Your Personal Paleo Exercise Program
  • Chapter 7: Stocking a Paleo-Friendly Kitchen
    • Cleaning Out Your Kitchen
    • Restocking Your New, Paleo-Friendly Kitchen
    • Gathering Essential Paleo Cooking Tools
    • Trying Paleo-Approved Cooking Methods
    • Navigating the Grocery Store
    • Living Paleo on a Budget
  • Chapter 8: Paleo Jump Start: The 30-Day Reset
    • The Rules for Your First 30 Days
    • Dear Diary: Guidelines for 30 Days of Journaling
    • Week 1: Cleaning Up and Jumping In
    • Week 2: Creating New Habits and Being Strong
    • Week 3: Feeling Great and Sharing Your Success
    • Week 4: Celebrating Success and Preparing for What’s Next
• Part III: Paleo Recipes for Success
  • Chapter 9: Slow Down, Savor, and Keep It Simple
    • Connecting with and Enjoying Your Food
    • Distinguishing Between Your Emotional Appetite and True Hunger
    • Setting a Time For (Occasional) Treats
    • A Note About the Recipes in This Book
  • Chapter 10: Everyday Entrees
    • Making Family Favorites Fit in Your Paleo Lifestyle
    • Tossing Together Main Dish Salads for Paleo-Approved Meals
    • All-American Meatloaf
    • Spaghetti Squash and Meatballs
    • Leafy Tacos
    • Chicken Fingers
    • Orange Shrimp and Beef with Broccoli
    • Caraway Pork with Cabbage and Apples
    • Zucchini Lasagna
    • Berry-Nice Chicken Salad
    • Club Sandwich Salad
    • Chinese Chicken Salad
  • Chapter 11: One-Pot Meals
    • Sitting Back with Soups and Stews
    • Exploring Easy Egg Dishes
    • Keeping It Simple with Slow Cooker Meals
    • Teriyaki-Turkey Meatball Soup
    • Thai Butternut Squash Soup
    • Hearty Chili
    • Classic Beef Stew
    • Pizza Frittata
    • Breakfast Sausage Scramble
    • Huevos Rancheros
    • Slow Cooker Pork and Sauerkraut
    • Slow Cooker BBQ Pulled Pork
    • Slow Cooker Moroccan Apricot Chicken
  • Chapter 12: Vegetable Side Dishes
    • Satisfying Your Paleo Palate with Cool Side Salads
    • Evolving Past Starches: Paleo-Friendly Hot Side Dishes
    • Chopped Salad with Tahini Dressing
    • Vietnamese Cucumber Salad
    • Classic Cole Slaw
    • Ambrosia Salad with Whipped Coconut Cream
    • Sesame Kale
    • Sweet Potato Shoestring Fries
    • Spaghetti Squash Fritters
    • Mashed Cauliflower
    • Zucchini Noodles
    • Cauliflower Rice
    • Creamy Spiced Broccoli
  • Chapter 13: Snacks and Treats
    • Making Sure Your Snacks Are Healthy
    • Cocoa-Cinnamon Coconut Chips
    • Crispy Kale Chips
    • Nutty Fruit Stackers
    • Southwest Deviled Eggs
    • Tropical Mango Parfait
    • Classic Apple Crisp
    • Ginger-Fried Pears
    • Fudge Bombs
    • Pumpkin Pancakes
    • Anytime Waffles
    • Lime-Blueberry Poppy Seed Coffee Cake
  • Chapter 14: Sauces and Seasonings
    • Making Your Own Dressings and Condiments
    • Adding Flavor with Sugar-Free Spice Blends
    • Cashew Butter Satay Sauce
    • Classic Stir-Fry Sauce
    • Homemade Mayonnaise
    • Cave Man Ketchup
    • Tangy BBQ Sauce
    • Ranch Dressing
    • Aromatic Vinaigrette
    • Grilling Spice Rub
    • Italian Seasoning
    • Garam Masala
    • Morning Spice
• Part IV: Making Paleo Practical in a Modern World
  • Chapter 15: Dealing with Potential Pitfalls
    • Clearing Diet-Related Hurdles
    • Accelerating Through Eight Common Roadblocks to Living Paleo
    • Incorporating Paleo into Vegetarian and Vegan Lifestyles
  • Chapter 16: Dining Out and Traveling
    • Choosing the Right Restaurant
    • Managing the Restaurant Menu
    • Taking Paleo on the Road
  • Chapter 17: Enjoying Special Occasions
    • Planning Ahead for Social Events
    • Eating Paleo During Celebrations and Holidays
    • Indulging with Pleasure
  • Chapter 18: Transitioning the Family
    • Taking the “Kids First” Approach
    • Managing Mealtimes
    • Convincing Your Significant Other
• Part V: The Part of Tens
  • Chapter 19: Ten Foods to Always Have in the Kitchen
    • Cage-Free, Organic Eggs
    • Organic, Grass-Fed Ground Beef
    • Sardines Packed in Olive Oil
    • Cauliflower
    • Collard Greens
    • Frozen, Unsweetened Berries
    • Sweet Potatoes
    • Full-Fat Coconut Milk
    • Organic, Unsweetened Coconut Flakes
    • Unrefined Coconut Oil
  • Chapter 20: Ten Effective No-Equipment Exercises
    • Burpees
    • Sit-Ups
    • Walking Lunges
    • Air Squats
    • Step-Ups
    • Dips
    • Jumping Jacks
    • Plank Hold
    • Walking and Running
    • Qi Gong K-27 Energy Buttons
• Index

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