Paleo 30 Day

Challenge
Instruction Manual

Paleo Coaching with

Dr. Brad Fackrell

The Passionate Paleo Guru

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Important Stuff You Should Know About Copyright

So we’ve worked long hard hours putting together this Paleo 30 Day Challenge for you. Copyright laws
say that we have the right to get upset if you print more than one copy of this or if you share the digital
file with people, even if they are close family and friends, yes, even your mom.

But let’s be real, are we going to know if you’ve done this? Not unless someone tattles on you. It’s
really a matter of integrity. It would really be like me noticing that you have a really nice TV and I want
it so I wait for you to go to sleep and I sneak in and take it. I may or may not get caught…but I wouldn’t
feel good about it.

So we just ask that you exercise integrity and not share this with anyone. We’d love to have you share
with your family and friends where they can obtain the same information that you paid for. In fact, if you
refer someone to our coaching program and they purchase the same coaching program as you, we will
give you a 3 month subscription to our Paleo Help service absolutely free.

So we thank you in advance for being honest and helping us to grow a business that is changing people’s
lives every day.

Thanks
Brad and Janet Fackrell

Paleo30DayChallenge.com
© Paleo30DayChallenge 2012
All rights reserved. No part of this publication may be reproduced or redistributed in any form without the prior written permission of
the publishers.
* Note, this does not condone sharing, and we reserve all rights associated with our copyright.

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Table of Contents:
Welcome to the Paleo Lifestyle.5 Snacking.11

Why Should you go Paleo.6 Liquids/drinks.12

But you’ve probably been taught that eating 10 friends.12

grains is healthy.6
Your new and improved pantry.12
What about drinking milk? 6
After your 30 day challenge.13
What about legumes, those wonderful beans?
6 Ongoing support.13

Saturated Fats. 7 How to measure yourself.14

Sugar is not Paleo.7 Weekly Objectives.16

Other Sweeteners.7 Pre-Week1 objectives.16

Getting Started with your Paleo 30 Day Week 1 objectives: Add healthy fats.16
Challenge.8 Week 1 assignments.16
Case Study.8 Week 2 objectives: Eat 5 vegetables/day.17
Keeping Track.8 Week 2 assignments.17
Facebook.8 Week 3 objectives: Get enough sleep.17
Communication.8 Week 3 assignments.18
Objectives.9 Week 4 objectives: Get some exercise.18
Listen.9 Week 4 assignments.18
Watch.9 Cleaning out your pantry.20
Before and after pictures.9 Journal why.20
Before and after measurements.10 The proper way to do an elimination diet.21
Before and after workout.10 Fat doesn’t make you fat.22
Food Quality.10 Ketosis.22
Your Meal Plan.10 Love your body enough to change.23
Ingredients/Resources.10 Organic vs. non-organic-what is best? 24
Juicing.11 How to deal with sugar cravings.25

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Biggest dietary offenders to your paleo Days 1-5…45
lifestyle.25
Days 6-10…59
More on dietary offenders.26
Days 11-15…74
A real life example of why it’s so important to
stay Paleo clean for 30 days.27 Days 16-20…88

Grass fed vs. conventionally grown meats.28 Days 21-25…102

Does eating Paleo cost more? 28 Days 26-30…114

A little on leukocytosis.29 Why Get Paleo Help?.128

What do you put on your salads.30 Closing Thoughts.128

Does salt cause high blood pressure? 30

What is the best salt to use?.31

Should you trust a CNT? More on fat.32

Why you can exercise and not lose weight.33

Weight loss, your health and your genes.33

Holidays, sugar and insulin resistance.34

What every NON-diabetic should know about

insulin resistance.35

How does exercise help with insulin

resistance? 36

Introducing EPOC.37

Fast twitch, slow twitch, EPOC and early

aging.38

More on epigenetics and the paleo lifestyle.39

The Paleo style of exercise.40

What foods NOT to re-integrate.41

Foods that you CAN and foods that you CAN’T

eat.43

Your 30 Day Meal Plan.45

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Welcome to the Paleo Lifestyle. You are about to embark on a journey that will change your life,
extend your life and give you more quality of life. Maybe you know someone who has been living
Paleo and they told you to just do it. (Way to listen to them)

Or maybe you stumbled across this as a means to lose some weight or just simply to get healthier.
Whatever the reason, this Paleo 30 Day Challenge Instruction Manual will be your guide to success.

In this manual, you will learn why some foods that you’ve been taught are healthy may not be so
healthy after all and why you should avoid them.

You will have a simple, 30 day road map that is so easy, all you have to do is to be coachable and
follow instructions. We have laid out all your meal plans, your recipes, and the shopping lists for 30
days so that you are sure to accomplish your health goals.

Many people start a Paleo Challenge with the intent to “get through it” and look forward to finishing
so that they can go back to eating the old garbage they used to eat. My intent is to help you adopt
this as a Lifestyle, not as a turnstyle. Don’t get me wrong, you will see results in your first 30 days
but in order to really improve your longevity and your quality of life, you will need to adopt it as a
lifestyle.

There is a ton of great information contained in this manual. We encourage you to read the whole
thing. You will learn some of the physiology and biochemistry that will help you own the principles
of paleo living. However, if you don't need to know all the details and you just want to get started,
read pages 1-19 so that you can understand your objectives for the next 4 plus weeks. Then you
can skip ahead to the meal plans, go shopping, make your food, and you will get great results. After
all, our ancestors did not understand all the physiology and biochemistry. They simply ate what
they hunted or gathered.

But in this manual we will give you helpful tips on how to hunt and gather in your modern day
grocery store.

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WHY SHOULD YOU GO PALEO?

Many people that are turned on to the paleo lifestyle have specific health goals that they are trying
to accomplish. Here is a short list that is certainly not all-inclusive:

lose weight stop the pain improve mental clarity

get stronger improve digestion lower blood pressure
have more energy stop taking drugs reverse diabetes
lower blood glucose feel younger improve your skin
reverse arthritis live longer reverse autoimmune disorders

The paleo lifestyle has helped thousands of people accomplish these goals and many others. I don't
want to make it sound like paleo living is the cure-all for disease, because it's not. However, when
you adopt this lifestyle you reduce toxins that are going into your body and start providing the life-
giving nutrients that your body requires based on our genetic makeup. Toxicity to the cells and
deficiency of nutrients to the cells is the cause of almost all sickness and disease that plagues our
modern society.

So paleo living is simply returning to our roots. Paleo is defined as eating the way our hunter
gatherer ancestors used to before the inception of agricultural living. Our ancestors hunted animals
and gathered nuts, seeds, and berries. In fact they would sometimes go days without food and they
would eat whatever they could get their hands on. So paleo living is very simple: eat the foods that
our ancestors would've eaten and don't eat the foods that came into the picture after agriculture.

But you've probably been taught that eating grains is healthy. While it is true that there are a
lot of nutrients in grains, they are not the only way to get those nutrients. Many grains contain
gluten, lectins, and phytic acid. These substances cause inflammation and will increase toxicity and
cellular stress and will cause sickness and disease.

Does that mean that every person that eats grains is going to be sick or diseased? Well I guess it
depends on your definition of sickness or disease. I want my body to be as healthy as possible not
just now but for as long as I'm supposed to be on this planet. That means optimal health. So when
you understand that grains cause inflammation and your cells are in a state of stress, doesn't it
make sense that in order to have optimal health you must reduce inflammation?

What about drinking milk? It does a body good right? Has it ever occurred to you that humans are
the only mammals to drink another mammal’s milk? Do we need milk to provide calcium to make
strong teeth and bones? Well, if that argument were sound, that would mean that cows, bears,
rabbits, Lions and all other mammals would be constantly fracturing their bones. (I guess it would
be kind of that boneless chicken farm that Far Side drew a picture of.) Many people that are lactose
intolerant have no idea that it is bothering them. I have coached many people that have cut out
dairy for 30 days and then they were tempted to just have a little and within hours had abdominal
pain or some other reaction.

What about legumes, those wonderful beans? Aren't they good for something besides just playing
covered wagon or making your kids laugh when they pull your finger? After all, I was taught that

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they contain both soluble and insoluble fiber. Isn't that healthy for your heart? No. Soybeans for
example are very high in lectin content. Soy is also high in estrogen which is why I believe when my
wife and I were living the vegetarian lifestyle we had a difficult time getting pregnant. So just say no
to tofu.

Saturated Fats

We've also been taught that eating saturated fats will cause high cholesterol, high blood pressure,
and heart attack. This is one more myth that has been propagated by bad science. Eating dietary
cholesterol has a negligible effect on total cholesterol. In addition to that, it is not healthier to have
cholesterol lower than 195 like the American Heart Association recommends. A recent study
actually showed that in women there was an inverse relationship between high cholesterol and
death from all causes. In other words, as cholesterol levels were artificially reduced with Statin
drugs, death from all causes including heart disease, cancer and everything else increased. The only
thing that Statin drugs have been proven to be effective in is having you die sooner with lower
cholesterol.

So the low-fat craze that really started back in the 1950s was wrong. We should consume a healthy
amount of fat every day, healthy fat that is. A healthy fat is simply something that would be found in
nature. Fats in animals and fats in naturally occurring plants like avocados and olives are very
healthy. Fats that have been processed are very unhealthy. These are fats that are far removed from
the way nature provided them. Examples of these fats are poly unsaturated fatty acids, or PUFAs for
short. So any oil like canola, corn, or other vegetable oils that have been highly processed should be
avoided. This list would also include margarine, shortening and other hydrogenated fats. You can
refer to our handy killer fats versus healthy fats guide that was emailed to you.

Sugar is NOT Paleo

Perhaps one of the biggest things that people transitioning into a paleo lifestyle struggle with is
avoiding sugar. Yes it's true. Sugar is not paleo. Genetically we were not designed to have that much
glucose running around our bodies causing the insulin spike chronically and therefore causing
insulin resistance to our cells. But don't worry. When you stop eating sugars and get through the
craving stage, you'll be okay. It may be tough at first but you'll get through it and then it won't be
that big of a deal anymore. Does that mean you will never crave sugar again? I doubt it. At least that
has not happened with me. But there are healthier paleo alternatives that will not leave you feeling
guilty and if you have a gluten free cookie every now and again after you’ve reached your health
goal…I think you’ll be ok.

Other Sweeteners

This goes for all the artificial sweeteners as well. Things like NutraSweet, Splenda, are definitely off-
limits. These are very harmful chemicals that will only create toxicity and deficiency in your cells.

High fructose corn syrup should also never poison your body again. Yes, that means those sweet
electrolyte enhancing sports drinks that we were taught athletes should consume to replenish their
glycogen stores. Most people don't exercise hard enough to deserve it in the first place. But if you

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happen to be one of those few then you can accomplish the same thing by eating a sweet potato.
The sweet potato won't hinder your performance like the other garbage will.

So you can refer to page 43 for a chart of foods that you can eat that are paleo and foods that you
will not eat because they are not paleo.

GETTING STARTED WITH YOUR PALEO 30 DAY CHALLENGE

Case Study—you will be helping us to create a case study of yourself. You will be helping
to document changes in your 30 days and beyond. Yes, we will be keeping tabs on you after
your 30 days. So when I give you instructions I need you to be as thorough and thoughtful
as possible.

Keeping Track—Beginning the first day of your 30 day challenge (the day you actually start eating
100%paleo, not the day you get this instruction manual) you will need to go to this page. When you
go to the page the first time I encourage you to bookmark it. You will need to go to this page every
day during your challenge and record the food you eat and other important stuff. After you record
it I am able to see exactly where and how I can best help you. I will send you emails as necessary to
help coach you through the transition to a Paleo lifestyle.

Be sure to record everything you eat or drink. If you deviate from the 30 day menu (it’s ok
as long as it’s paleo) make sure you list all the ingredients, not necessarily the amounts.
You can eat as much as you want as long as it is a Paleo food. Be sure to record in the log
book how you are feeling: low/high energy, craving, runny nose, diarrhea, whatever. For
some people, it is normal to feel a little lethargic for the first 7-16 days. Don’t worry. It’s
short lived, as toxins are leaving your body.

Record your activity levels and your moods, physical state, and cravings. This will help us
see patterns that will help us help you succeed.

The first tab of the spreadsheet will be the place that I will write my comments back to you
so don’t type anything there. Also, the 2nd tab will be an example of how to fill out the
spreadsheet each day.

Facebook—if you already have a facebook account, great. If you don’t, go to

www.facebook.com and set up your free account. You will be using facebook to share
successes and ideas with others. You can also use it to ask questions and other paleo
participants, past and present will be able to comment and help you.

Communication—As As you begin this journey, you will have questions so we want to make
sure you have regular communication with me. The best email address to use is
brad@Paleo30DayChallenge.com . I will answer your emails as quickly as possible. If you
have an urgent matter that can’t wait for an email response, please send me a text message
at 505-891-BRAD (2723). If your question is during our business hours you may also call
the front desk at 891-2280. Just understand that during adjusting hours I may not be

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available if I’m helping other people. The first and best choice of communication should be
email whenever possible.

Also, make sure you check your email daily. You will be getting something in your email
every day. Most of the emails will be short and to the point but some of them will contain
specific homework for you to do. So I encourage you to stay on top of your email.

In the first week I will be emailing you some very important instructions so make sure to
get in the habit of reading the emails from me.

Again, you will need to CHECK YOUR EMAIL DAILY for the next 30 plus days. Have I
emphasized that enough yet?

Objectives—there are 5 specific objectives during your challenge. These are discussed
starting on page 16. These will be acting as your guide so that you will know where you
should be and how to more easily adopt Paleo as a lifestyle.

LISTEN—If you have not already done so, listen to this download of the interview I did
with Robb Wolf, author of Paleo Solution Diet, at www.paleo30daychallenge.com/robb-
wolf-interview

This interview will give you some key information to help you know some guidelines.
Please listen to this interview before this Saturday to get the most benefit. Go to the site
right now and bookmark it!

WATCH—Here is the link to your VIP Paleo cooking class.

http://www.paleo30daychallenge.com/cooking-class-1/

This will help you learn some new cooking techniques, specifically how they apply to the
Paleo lifestyle. Watch this before Saturday.

Before and After Pictures—if you aren’t currently happy with the way you look naked in the
mirror, all the more reason to have a before picture. In 30 days you are likely to not look a whole lot
different but 3 to 9 months from now as you maintain this lifestyle you certainly will. You will be
grateful that you took this picture so that you can show all your friends how much you've grown…
or maybe shrunk. Even if you don't want to show the pictures to your friends you will want it for a
record for yourself. So get in a bathing suit or at least tight fitting clothes. Guys, take your shirt off.
Again, you don't have to show these pictures to anyone if you don’t want to but you'll want them for
the record. If you live close to our office, we will take the picture for you. If you are far away, email
it to us. If you feel uncomfortable with that, email me and then together we can do what’s best for
you.

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Before and After Measurements— It is vitally important to have your body comps this week
before we start. If you live locally, just come into the office and we will take your
measurements. It will be best to call ahead and let us know when you will be coming in to
do it so that we make sure we have someone that can help you. Call the office at 891-2280
to set up a time to do this. It is possible to have this done when you come in for your
regular visit this week but call to make sure we have the staff member available to do it.

If you are not able to come into the office then use the instructions on page 14 and have
someone help you measure. You will record your measurements in your log book.

Before and After Workout—do a workout before you start your 30 day challenge. Then do that
exact same workout after your 30 days. Do something that is measurable. If it has been a long time
since you've done any exercise, then keep it very simple. See how many push-ups, sit ups, jumping
jacks, squats or something else you can do in 1 minute. If you are not able to do a full range of
motion push-up, it's okay. Just record how many and how deep you are able to go so that you have
it as a reference because you are certainly going to improve by the end of your 30 days. If you are
actively exercising, then you decide what your benchmark is going to be. For example a very good
benchmark exercise is a workout called Cindy. This workout is 20 minutes long and you attempt to
complete as many rounds as possible in that 20 minutes. Each round consists of five pull-ups, 10
push-ups, and 15 squats. Another good example would be your mile run time. The goal is to just
have some sort of a benchmark so you can see your improvement after all your hard work and
mental energy that will go in to your new lifestyle.

Food Quality—whenever possible eat foods that were likely to have been eaten by our hunter
gatherer ancestors. This would include grass fed meats and wild caught fish. Avoid farm raised fish
and grain fed cows. Eggs that came from healthy happy chickens will make you healthy and happy.
Locally grown fresh produce is always better than something that was grown thousands of miles
away and shipped to your local grocer. However, if it's a matter of eating non-organic and eating vs.
organic and not eating due to budget constraints, you're better off eating.

Your Meal Plan—There is a 30 day meal plan found on pages 45-127 in this instruction manual.
While we've done our best to make it very simple for you, before you go shopping, go through your
shopping list so that you don't purchase things that you already have in your fridge, freezer or
pantry. You may also want to modify the amount of food you get based on how many people you are
trying to feed.

INGREDIENTS/RESOURCES: All your ingredients should be able to be purchased locally

or online. We do our grocery shopping all at one local store, and there are a few pantry
items that we can get less expensively online. We have provided links to some common
items you may want to order this week so that you have them in time before your 30 days
starts. The links are found on our page:
http://www.paleo30daychallenge.com/resources/

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The following are a few items that may be better purchased somewhere other than a
grocery store. We have provided links from our web site.

Almond flour coconut flour sea salt coconut oil

grass fed beef

My daughters have done a lot of experimenting with baking. They have been able to make
most anything they want using coconut or almond flour. Sea salt is a great addition instead
of standard salt you would buy in the grocery store. It is a great source of many vital
nutrients. Grass fed beef is also greatly preferred over conventionally grown grain fed beef
for numerous reasons. Many places that you purchase grass fed beef feed their cows grain
in the last 6 weeks or so in order to get “marbling” to occur. This changes the omega 3
content immediately and is why many studies call red meat bad for you. If you eat 100%
grass fed beef it’s actually very healthy for you.

JUICING: Vegetables ARE Paleo. Some people are just not used to eating them…yet! In the
next 30 days you may be experimenting with new flavors. You probably already eat a lot of
things that would fit in a Paleo diet. But this is your opportunity to expand your horizons!
Remember, if you don’t like something, your taste buds change every 10 days so keep
eating it and you may change your mind. As far as getting concentrated veggies into your
wonderful body, I recommend using a juicer. My amazing daughter juices a tall glass of
veggies every morning and that is what I eat for breakfast. Of course, your 30 day menu
includes wonderful breakfast foods. If you don’t have a juicer, I recommend the Breville.
I’ve been using mine for about 4 years every day. It is still going strong. I purchased the
family size version that cost $300 but they have a smaller version around $150. I included
links to these on the page on the website:
http://www.paleo30daychallenge.com/resources/ the thing I like about the Breville is
that you can put large vegetables in and the cleanup is super easy and fast. Many juicers
are just not user friendly. Be careful if you find one cheaper. I tried to use one that my
mom purchased when I was visiting once and I will never use it again and she has only used
it once. The 2 glasses of veggie juice made in it were pretty expensive if you ask me.

Snacking—most of the time you will not need to snack. When you eat a lot of carbs there
is a physiological response that makes you crave more carbs. When your carb intake is
decreased, you will not feel the need to snack as often as you used to. But, if you are
hungry, it’s ok to eat. Eating paleo as a lifestyle is not a starvation diet. You can eat as
much as you want. Quantity means nothing. Quality means everything.

Your intent with the 30 day challenge is to eat low carb. A more complete explanation of
why this is important is found on page 22 under Ketosis. So during your 30 day challenge it
is ok to snack on foods like hard boiled eggs, grass fed beef jerky, a tablespoon of coconut
oil and occasionally some raw nuts or seeds. You should limit these to a few ounces a few
times a week.

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Liquid/Drinks—water is your friend here. It’s ok to add a little lemon or lime to your
water a few times a week but make sure you rinse your mouth out or brush right after so
that the enamel of your teeth isn’t destroyed. Herbal teas are good too. If you are a coffee
drinker, it must be black and limit it to only a few cups a week. Minimizing the caffeine
intake will be very good for you. Sodas, Black tea, fruit juices, canned vegetable juices that
have been pasteurized and of course sports drinks are all out. Veggie juice that you make
yourself is good just limit the high glycemic veggies like carrots and beets. Don’t juice
apples either. Stick to things like celery, cucumber, broccoli, zucchini, greens or most other
veggies that you like. If you have an auto-immune disorder or skin rash then you also want
to stay away from night shade vegetables during this challenge. Examples of night shades
are peppers, egg plant, and green chili.

After 30 days you may be able to bring some of these foods back but be strong for 30 days.
We will be talking about reintegration toward the end of your 30 days.

10 FRIENDS: You will need support in order to succeed at this lifestyle change. Choose 10
friends that don’t live with you that you feel will support your healthy changes. You don’t
need to give them all the details about what you are doing, just that you are making some
healthy changes and you are inviting them to help you succeed. You will simply send them
an email that we have already written for you. This will be emailed to you when it is time
for you to send it out. You will add your personal information to it and send it to them
asking for their support. Carbon Copy me on every email that goes out. This will help me
keep up to date on your journey through the challenge so I can give you encouragement.
You will be getting an email with more details on this. For now, just make a list of your 10
people that will become your personal support group.

1. _______________________ 6. ___________________________
2. _______________________ 7. ___________________________
3. _______________________ 8. ___________________________
4. _______________________ 9. ___________________________
5. _______________________ 10. ___________________________

As soon as you have these, email the names. I don’t need any personal information, just the
names.

YOUR NEW AND IMPROVED PANTRY: This may be the toughest part for some of you. Let
me put it this way. When my wife read Robb Wolf’s book and she decided we needed to
stop killing ourselves with grains and other carbs, big things happened in our family. I
came home one day and I saw piles of unused food all wonderfully organized in the kitchen.
She shared with me that since we weren’t going to be eating this garbage anymore she was
going to give it to some charitable organizations and other people that we knew. Part of me
cringed because of the dollars that we had spent on this food. The other part of me rejoiced
because of the dollars we won’t be spending in the future on unnecessary health care costs.

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Let’s face it, we really DON’T want to rely on will power! If you leave a bag of candy, sugar,
pasta, bread or whatever is your weakness in the pantry, you will falter. Don’t forget the
fridge and freezer too. You can occasionally eat non Paleo food after the 30 days but you
should never have that food in your pantry again if you are serious. My rule of thumb is
that when I’m eating out occasionally I will eat some non Paleo food like cheese or gluten
free dessert. However, for the 1st 30 days you can not deviate or it may possibly nullify
your efforts. You are adopting a new lifestyle. Commit to it. This is not the time to test
your will power.

TALK: As you see and feel changes don’t be afraid to talk with others about your Paleo way
of life. The only way others will be able to also experience the health benefits is if you open
your mouth and share.

WHAT ELSE: We are including some pages with lists of great Paleo foods as well as foods
to not eat on page 43.

SHARE: Chances are, you already play around on facebook. You will see many of the
pictures of the foods you will be eating in the first 30 days there.

 I want you to share the victories on your facebook wall with your friends.
 I want you to check in on the paleo fan page and record your victories
 I want you to encourage your friends to “like” the fan page. Our fan page is at
www.facebook.com/Paleo30DayChallenge

After Your 30 Day Challenge—After you finish your first 30 days and you feel like it has been a
success, you won’t want to go back to eating garbage again…or at least very often right? At
www.Paleo30DayChallenge.com/cookbook you will be able to obtain The Gastronomical Caveman
Cookbook: the art of choosing, cooking and eating good, healthy food. This will be a great resource
for you so that you can easily continue the paleo lifestyle and have great recipes to choose from.
This cookbook even contains some tasty paleo treats for those times when you want to indulge… in
a hunter gatherer way.

Ongoing Support—you may benefit from our ongoing Paleo help. We have a simple service that
costs only five dollars a month that allows you to receive a motivational/paleo quote texted to your
mobile device. This has proven to make people think twice before they grab that glutenous, insulin
promoting poison that they previously wouldn’t have cared if they killed themselves with.

13
 How to Measure Yourself
*Perform 1 day prior to beginning your 30 Day Challenge. Perform again on Day 30 of your
Challenge.

Measurements:

In the morning and when wearing loose fitting clothing (but not bulky or heavy), you will
measure yourself using an average fabric measuring tape that can be purchased at any
fabric store or most any grocery or drug store. You will use the larger font side (in inches).
Have someone else physically with you to help and stand in front of a mirror.

Chest: Hold the end of the measuring tape, starting with 0, on the largest part of your chest
(usually close to the nipple). Wrap it around yourself until it meets the end you are already
holding. Have your partner confirm it is straight and even in the back. Read the number
(usually somewhere around 30 inches). Write it down in your log.

Waist: Hold the end of the measuring tape, starting with 0, on the largest part of your
stomach (usually on/close to the belly button). Wrap it around yourself until it meets the
end you are already holding. Have your partner confirm it is straight and even in the back.
Read the number (usually somewhere around 30 inches). Write it down in your log.

Hips: Hold the end of the measuring tape, starting with 0, on your lowest and most forward
hip bone (not the top one above or at same line as your belly button, but the bone facing
front closer to your pelvis). Wrap it around yourself until it meets the end you are already
holding. Have your partner confirm it is straight and even in the back. Read the number
(usually somewhere around 30 inches). Write it down in your log.

Thighs: Use your right thigh. Hold the end of the measuring tape, starting with 0, on the
widest part of your upper thigh (usually approximately 10” from the bone you used to
measure your hips). Wrap it around your thigh until it meets the end you are already
holding. Have your partner confirm it is straight and even in the back. Read the number
(usually somewhere around 20 inches). Write it down in your log.

Arms: Use your right arm. Your partner will need to perform this measurement. Hold your
arm straight out to the side. Your partner will measure 2” away from your underarm. From
the 2” mark, wrap the measuring tape around the arm until it meets the part they are
already holding. Confirm it is straight all of the way around. Read the number )usually
somewhere around 15 inches.) Write it down in your log.

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Weight:

In the morning and when wearing loose fitting clothing (but not bulky or heavy), step onto
a scale. Write down your total. Resist the urge to weigh yourself everyday. This is not
productive to your Challenge and your health goals. You will weigh yourself at the
beginning and the end of your Challenge ONLY.

Enjoy the journey and let us help you become who you want to be.

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Weekly objectives for your challenge

Pre-Week 1 Objectives:

Clean out your Pantry and go shopping. There are specific instructions on how to clean out your
pantry to get rid of the offending food to make room for the healthy food before you go shopping on
pages 12 and 20. This is the week for you to read this instructional manual and learn as much as
you can so that you can be prepared for success.

Pre-Week 1 Assignments:

 Listen to the Robb Wolf interview if you haven’t already done so. That is found at this link:
http://www.paleo30daychallenge.com/robb-wolf-interview/ Robb is a bio-chemist and
knows a lot about Paleo living and really should be the starting point for you understanding
what you are getting into.
 If you don’t already have a gmail account, set one up at gmail.com
 Post some new insight that you learned from the interview with Robb Wolf on the Paleo fan
page wall. http://www.facebook.com/Paleo30DayChallenge
 Go somewhere quiet with a journal or a computer. I want you to write why you want
to change your life by doing the paleo challenge. What do you plan to accomplish?
What are your goals? What are your hopes? How is your future going to be different
because of this new way of life? How will these changes impact your family's life, not
just now but 20-50 years from now? Be thoughtful and honest. Then email it to me
Brad@Paleo30DayChallenge.com. I can't wait to read it.

Week 1 ADD HEALTHY FATS

8 Ideas to get it inside of you

 Mix 1 Tablespoon of coconut oil in a bowl of soup or stew (do not microwave
coconut oil)
 Melt 1 Tablespoon of coconut oil on Paleo pancakes
 Cook scrambled eggs with 1 Tablespoon of coconut oil per serving
 Make a smoothie with coconut milk (not milk substitute, but the full fat creamy
canned kind. You can get this at most grocery stores but we usually buy it by the
case. You can check out what we use and even order it direct from this link:
http://www.paleo30daychallenge.com/resources/
 Eat an apple with 2 Tablespoons of sugar free natural almond butter
 Eat an avocado sliced on a salad or eggs
 Make some fresh guacamole and eat it with your lunch or dinner
 Take 1 Tablespoon of fish oil at dinner every night

Week 1 assignments:

 Listen to this audio download ** http://superiorhealthsummit.com/david-fife-audio **of an

interview that I did with Dr. Fife, AKA Dr. Coconut. This will help you understand why it is
such a good idea to have coconut oil in your diet.

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  post a comment to the paleo 30 day challenge facebook fan page about what you tried that
was new for you and what your favorite way was to increase your healthy fats. You could
also post an AHA, something that you learned that you didn’t know before.

Week 2 EAT 5 VEGETABLES A DAY

7 Ideas to develop this life saving habit. (Any quantity. What you are shooting for is
increasing the variety and frequency of vegetables in your diet) You should figure out what
favorite 10 vegetables are and eat any 5 of them every day. You can also substitute
vegetables on the menu with ones of your choice.—remember to avoid peas and definitely
no white potatoes.

 Cucumber or carrot sticks for a snack

 Add fresh pepper slices to a salad or eat some with vinegar and oil
 Sauté some peppers, onions or mushrooms with your scrambled eggs (all three
counts as three vegetables!)
 Make fresh salsa – onions, cilantro, jalapeño, peppers, tomatoes – how many
vegetables can you get in there!? Eat it on eggs, Mexican food,(just no cheese) use
your imagination
 Add fresh tomato to any dish: dice or slice
 Steam some broccoli for a side dish and top it with coconut oil and ground chipotle
pepper.
 Make coleslaw or salad to go with your protein/ meat for dinner

Week 2 Assignment:

 Listen to this audio download ** http://superiorhealthsummit.com/the-interviews ** of an

interview I did with Dr. Thomas O’Bryan regarding gluten sensitivities. In the interview we
talked about some of the physiology of why eating gluten causes damage and how it is
hidden in so many different foods. (There are several other interviews on this page. We sell
this package of interviews for $27 but for you we give it to you FREE.)
 Post on the Paleo 30 day challenge facebook fan page what your new favorite vegetable is
and what recipe/dish you enjoyed the most this week.

Week 3 GET ENOUGH SLEEP –If you are sleeping less than 8 hours a night or have trouble falling
asleep try one of these suggestions.

 Go to bed one hour earlier

 Get a power nap after lunch
 Sleep in an hour (I know- sounds fantastic!)
 Stop watching tv/using computer after 7pm (that’s what tevo is for- watch your
shows on the weekend)
 Have a cup of hot herbal tea or magnesium fizzy drink before you go to bed-(not
strictly paleo but if you’re not sleeping it is relaxing and can help you sleep more
restfully.)

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  Make your room darker or wear a sleep mask
 Move your alarm clock out of your room. The light and electronics can interfere
with sleep
 White noise can help you get to sleep – a spa sound machine is about $20 or leave
your bathroom fan on
 Aromatherapy helps many people relax and rest better. Lavender is one suggestion.
Put a few drops on a handkerchief that you can position near your face as you sleep.

Week 3 Assignment:

 Listen to this audio interview I did with Nora Gedgaudas **

http://superiorhealthsummit.com/nora-gedgaudas-interview ** She is the author of Primal
Body-Primal Mind. She is another authority on the Paleo lifestyle. She and I talked a lot
about how someone can eat fat and still lose weight.
 Post to the Paleo 30 Day Challenge facebook fan page what your sleep challenges are if any,
what you’ve changed and what changes or habits regarding sleep that you’ve adopted since
going paleo.

Week 4 GET SOME EXERCISE - Remember that you did a workout of your choice at the
beginning of the challenge. Next week you will repeat the identical work out and see if you are
stronger and your stamina is better with the changes you’ve already made.

Here are 9 ideas to make moving a regular part of your life if you don’t exercise already.

 Take a 30 minute walk 3-7 days a week. Nothing like it for clearing your head and
getting some good vitamin D (when the weather is warm that is)
 Do 10 sit-ups/ pushups/ squats daily until you can add 5 more repetitions.
Eventually you will find this so easy you will want to join a CrossFit gym to get more
interesting workouts
 Get a free CrossFit work out online that you can do in your own home. You can
download a freebie at http://crossfitrr.com/
 Join a gym (my favorite is CrossFit – bet you couldn’t guess!)
 Work in your yard or garden for an hour, 3-5 times a week
 Move all of the furniture in your house and vacuum under it. 30 minutes a day for a
week.
 Get a buddy and play laser tag, racquet ball, or a jog 3 times a week
 Start a team sport that increases your heart rate
 Put on your favorite music and dance for at least 30 minutes 3 times a week

Week 4 Assignments:

 Listen to this interview I did with Adam Steer ** http://superiorhealthsummit.com/the-

interviews ** It’s on the same web page as the Tom O’Bryan interview you listened to 2
weeks ago. In this interview we talked a lot about functional movement and body weight
exercise.

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  Post your exercise/workout victory or improvement to the Paleo 30 Day Challenge
facebook fan page. Don’t worry if someone else was able to do more than you. That’s not
what is important. What’s important for people to see is YOUR improvement at the YOUR
current level of fitness.
 Follow this link: http://www.paleo30daychallenge.com/paleo-help/ and sign up for the
ongoing support. You will get a daily text message with some inspiration or motivation to
stay strong at Paleo. You will also get a weekly follow up email with important things you
need to know. Remember, you have adopted this lifestyle and people are going to challenge
your beliefs. It is imperative that you become well versed in the Paleo lifestyle and why you
are doing it so that you can defend why you live like a caveman/woman. It is no longer
enough for you to JUST do this weird diet that Dr. Brad taught you about. You need to
UNDERSTAND it.

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Cleaning out your pantry

Sometime in your Pre-Week1, your job is to clean out your pantry and go shopping. Let me
give you a few tips.

First of all, you must remove ALL temptations. We don't have enough will power. If it's not
paleo and it's in your pantry you will falter (even if right now you think you won't). It was
exciting when we gave all the non-paleo food away to neighbors, even some big buckets of
grain. They will be grateful. You can also donate to the local food bank. It will make you feel
good to give.

"I can hear it now. My family doesn't want me to give all the food away. They don't want to
eat
like a caveman for 30 days."

News break: They WILL when they eat at home. If they want to eat non-paleo they can go
eat
somewhere else.

This is your family we are talking about. They love you and they better support you. Have a
nice sit-down, heart-to-heart talk with them and share with them why you want to eat
paleo for
the next 30 days. Share your goals with them. Ask them lovingly for their support. You have
10 people to support you who don't live with you. You better have those who do live with
you support you.

Reassure them they don't have to eat paleo if they don't want. They can go inflict future
disease on themselves at the local eatery. You just need their support at home.

Enough said.

The fun part will be shopping. You get to fill your fridge and pantry back up.

Don't get depressed if your first trip to the store is a little more expensive than you are
used to.
It's only because you are buying a lot of things you've never had before. A lot of it will last
several weeks. So next week should be less.

Journal Why

I need you to go somewhere quiet with a journal or a computer. I want you to write why
you want to change your life by doing the paleo challenge. What do you plan to
accomplish? What are your goals? What are your hopes? How is your future going to be

20
different because of this new way of life? How will these changes impact your family's life,
not just now but 20-50 years from now?

Be thoughtful and honest. Then email it to me Brad@Paleo30DayChallenge.com. I can't

wait to read it.

The Proper way to do an Elimination Diet:

An elimination diet is designed to get rid of the most possible allergenic foods in your diet
and then one by one, not all at once, bring the possible allergenic foods back so
you can see what your body's response is.

Going Paleo for 30 days is a type of an elimination diet because you are eliminating the
most common allergenic/inflammation causing foods from your diet. After your 30 days
you will be able to re-integrate some foods occasionally and may be able to "get away
with it," depending on your goals.

Let me give you an example:

I eliminated gluten from my diet quite some time ago. I have a history of asthma, allergies,
sinus issues and eczema. Gluten is bad for everyone but especially for someone with my
history. So I chose not to re-integrate it. I figured that if I had it on very rare occasions I
would probably be fine.

A while back my wife and I were celebrating and we were offered a glutenous dessert.
My wife abstained but I didn't. (She's so good).

The next day I got a mouthful of canker sores. Then I remembered that ever since I was a
child I would always get canker sores but didn't know why. I realized that it has been a long
time since I've had any and I made the connection. One of my gluten reactions is canker
sores.

Just think of what my guts look like on the inside if I have sores like that in my mouth...ick.

So when you start your 30 days, be strict with yourself. Follow the meal plans contained in
this manual or make appropriate substitutions as long as it is low carb paleo. If you have
questions whether or not a food would be acceptable, refer to pages 43-44. If you still have
a question, send me an email.

Live 100% paleo so that in a month, you will be able to properly re-integrate.

On page 41 I will discuss how to re-integrate properly and what things you should not re-
integrate and why.

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Fat doesn’t make you fat

I recently had a conversation with someone regarding the cleanliness of their arteries.
They mentioned that they were concerned with eating the amount of fat in naturally
processed, nitrite free sausage. (you should avoid conventional sausage containing
numerous neurotoxins). Really, they were sharing their concern because of the
brainwashing that all Americans have received telling us not to eat saturated fat.

The fact is that fat doesn't make you fat. I won't bore you with the biochemistry details
right now but I do need you to know a couple of things.

Sugar makes you fat. Not fat. Healthy fat makes you healthy. Bad fats will kill you.

So how do you know what is healthy and what is bad?

Included in this instructional manual is a handy chart called Healthy Fats vs Killer Fats.
This should have been emailed to you. If you haven’t received it, send me an email at
Brad@Paleo30DayChallenge.com. If you haven’t already done so, print that page to hang
on your fridge as an easy reference guide.

Also, here is a link to an interview I did with a very knowledgeable doc regarding the health
benefits of coconut oil.

Coconut oil is a saturated fat. The so called "nutritional guidelines" established have
historically said to avoid saturated fats. The established guidelines are the same that has
put our nation in the nutritional crisis that it is in right now.

So listen to this interview Listen Here. and see how coconut oil is going to be a vital part of
getting healthy.

Also, if you haven't purchased coconut oil yet, here is a link: Buy Here

Ketosis

Your cells need glucose to perform their functions. This is why for decades the medical
profession has told us that carbohydrates are the preferred food. There are some major
flaws in this thinking.

First of all, when there is plenty of glucose in the bloodstream, insulin must be secreted
from the pancreas. Insulin is the key that opens the cells to accept the glucose. Once the

22
cells have enough fuel then they try to not accept any more. However, if there is still
glucose in the blood then the blood stream wins because too high of blood sugar will kill
you quickly. Your innate intelligence knows that it is imperative to have your blood sugar
at safe levels. It also doesn’t like excess storage of fuel (fat) in the cells but that will only
kill you slowly, not quickly. So your pancreas secretes more insulin to
force more glucose into the cell.

So as long as there is sugar/glucose in the blood stream, insulin will be secreted to force the
sugar out of the blood and into the cells for storage. Again, that's a nice way of saying fat.

There is another hormone that works in the opposite way, glucagon. Glucagon's role is to
take the fat, triglycerides, out of storage and convert it to glucose to be used as fuel for the
cells.

The problem is that glucagon will never be released to do it's job unless there is no insulin
in the blood stream. Insulin will always be present if there is sugar in the blood. So if you
are eating sugar, insulin is there and no glucagon.

So if you want to start taking the fat out of storage so that it can be used as fuel, you must
get rid of the glucose in your diet so that glucagon can start doing it's job.

This is a simplistic way of explaining ketosis. Ketosis is when your body convert
alternative fuels like fat into glucose for use by the cells.

So your goal is to get your body into ketosis and keep it there until you have reached your
goals.

I understand that this is a lot of biochemistry that may not have been your favorite subject.
So I will be spoon feeding you this kind of information over the next few weeks.

The better you understand your biochemistry, the healthier you will be because of the
choices you will be making.

For more information you may also go watch the recorded video of the workshop I did
called Banish the Pancreas Blues: understanding the insulin response

Love your body enough to change

I recently was talking with someone about their paleo 30 day challenge experience. He has
lost 16 pounds in his first 30 days. His original purpose was to make it easier on himself at
the gym. That goal is being accomplished. He feels better and is getting stronger. He feels
better about himself when he looks at himself in the mirror.

Another person I know has had some pretty major heart and other health problems for

23
several years. She felt like she was dying. Her motivation was to be able to start living
again.

I was inspired by another past challenge participant when she said: I want to get off the
meds and antacids that don't seem to work anyway. I also want to lose some extra weight
that I am carrying around. I also want to be around to see my children grow up."

Whatever your motivation is, Love your body and yourself enough to change. Stay strong
for your first 30 days…and beyond.

Organic vs. Non-Organic—what is best?

I get asked this question a lot. How important is it to buy organic. Let me share some
things that
are my opinion. You need to make your decisions based on your goals.

Here's a good article that discusses if certified organic is really organic.

Read Here.

Michael Pollan in his books has done a good job of discussing if it's necessary to buy
organic. He is also a great resource.

There has been a lot in the news recently about GMO foods. Much of what you buy at the
store
is GMO.

So what is best? Your own garden and the local farmer's markets. Make sure you ask the
question if they use pesticides or anything unnatural.

That being said, study after study shows that by eating more vegetables provides better
health.
The majority of these studies are dealing with conventionally grown, non organic veggies.

So even non-organic you will get great nutrients and live longer than if you are eating
grains and
sugars.

Affordability is another question that needs to be answered when buying organic vs not.
Quite frankly, with the size of our family, buying all organic would increase our food budget
dramatically. Our family does not stress over buying organic. We get fresh when possible
and we buy the rest at the grocery store and we feel good about it. Again, it's a whole lot
healthier than eating grains and sugar.

So in my opinion, eat as close to nature as possible. Organic is definitely healthier. But you
should buy what you can afford and not feel guilty if you don't spend the extra money on
organic.
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How to deal with sugar cravings

Chances are, your body is used to having sugar. Not just sugar as in table sugar but foods
that turn into sugar. Things like pasta, potatoes, breads etc.

The first week is typically the hardest for most people when they are giving up those
comfort foods that they’ve grown so fond of. It does last longer than that for some people
though. So let me give you some helpful tips on how to get through it.

You should feel satisfied after you eat. If you don't, you may not have eaten enough fat. Try
putting a couple of spoonfuls of coconut oil on your meals.

Make sure you are cooking with coconut oil and drizzling extra virgin olive oil on your
salads or
other non-cooked foods.

Be sure you are eating enough protein. This is usually not a problem when you are eating
paleo
but perhaps you are not used to eating the bigger portions. You used to eat filler foods like
pasta,
bread and other grain foods. Now that you are not eating theses offenders you need to
make sure
you are still eating enough volume of food.

I remember craving sugar at first but after a while it got easier to see others eating things I
loved,
like ice-cream and just take a pass.

It will get easier to pass as long as you stay strong in the 1st 30 days.

Biggest dietary offenders to your Paleo lifestyle

Some of the non paleo foods will be more offensive than others. For example: Out of all the
grains, wheat is the worst because it contains gluten. Wheat is not the only grain that will
kill us with it's glutenous poison though.

So I wanted to share with you an interview that I did with Dr. Thomas O'Bryan. He is one of
the leading experts on Gluten sensitivity. This is one of your homework assignments for
Week 2. Listen Here.

In this interview we talked about how gluten literally shaves off your intestinal lining and
how
long the damage will persist after you go gluten free. We also talked about a lot of other
stuff

25
regarding how gluten is killing so many people and they don't even know it.

Gluten isn’t the only poison in grains. Robb Wolf talked about that in the interview you
already listened to. If you didn't, you need to. Robb Wolf-Listen Here.

More on Dietary Offenders

When you are attempting a 30 day strict Paleo challenge, the last thing you need to do is
"offend" your guts.

So I want to share with you the biggest nutritional offenders in descending order.

First: Gluten is the worst. The latest research suggests that 1 out of every 3 people are
gluten
sensitive and they don't even know it. We aren't talking about full on celiac's disease here,
just gluten sensitive.

Practically everyone that I've talked with that has gone gluten free has had some significant
positive change once their system has cleared.

Second: Sugar. You've already learned about the insulin response and the need to be in
ketosis. Again, if you need more information about this I encourage you to watch the
workshop we did called Banish the Pancreas Blues: understanding the insulin response

Sugar also damages your immune system. 1/2 ounce of sugar will decrease your immune
response cells by 50% in less than 30 minutes and the effects will not decrease until over 4
hours.

Third: Dairy. The worst part about dairy is that it is pasteurized. Pasteurization kills any
nutrition that it once contained.

So if you have access to raw milk, after your 30 days you may be able to re-integrate it
without
damage.

Be sure to remember the earlier instructions about the elimination diet and how it is vital
to stay clean for at least 30 days and when you add it back in, don't add any other possible
offenders at the same time.

Dairy can be very inflammatory and allergenic for many people, even raw.

Fourth: PUFAs. These are poly unsaturated fatty acids. You probably remember the
healthy
oils chart I gave you to print and put on your fridge. Examples of these are canola, corn,

26
sunflower and vegetable oils.

Dr. Catey Shanahan discusses the physiology in our bodies when we ingest PUFAs in her
book,
Deep Nutrition.

She explains that there is a chemical reaction that takes place with the blood vessel lining
and the
oils that creates a hardening in the blood vessel similar to the skin on chicken when it is
fried in oil.

PUFAs are a major contributor to heart disease. It's really kind of sad because the current
recommendations from the medical profession say that PUFAs are healthiest because they
are
Lower in cholesterol. Dietary cholesterol has negligible effects on total body cholesterol.
The biggest contributor to high cholesterol is sugar.

So these are the top 4 offenders. There are others like legumes and other grains but after
your 30 days you may be able to re-integrate them on a very limited basis and not lose
everything you gained.

A real life example of why it’s so important to stay Paleo clean for the first 30 days

We already discussed the purpose of the elimination diet and how it's important to stay
clean for the first 30 days.

Let me share what happened with someone I know that successfully did the 30 day
challenge and lost over 30 pounds.

They were excited to eat some of the foods they missed and love as soon as the 30 days was
past. It's not like they fell off the bandwagon or anything. They were still planning on eating
mostly paleo.

But in the first week after the 30 days they had 3 meals that were pretty non-paleo. One of
these included pizza.

Pizza is about one of the worst things you could eat: gluten, grain/sugar, and dairy all in
one.

Anyway, after that week they gained back over 10 pounds. Now, part of that was water
retention and they lost it again quickly but it was pretty discouraging after all the work
they put into the first 30 days.

When you adopt Paleo as a lifestyle, it’s not something you are just trying out. You are
DOING! You are sacrificing too much to reach your goals. Don't give in.

27
Grass Fed meats over conventionally grown: Is there a difference?
One reason I choose grass fed beef over grain fed is that it just tastes better. Check out this
video about why it tastes better. Watch Here.

Check out this video of the environment that grain fed cows live in. Watch Here

This is one of the primary reasons that the largest consumer of antibiotics in the world
is the US agricultural industry. These cows have a steady diet of antibiotics added to
the corn they are forced to eat.

And here's a news clip that one station in Missouri did discussing a local grass fed
beef farm and why grass fed is so much better. Watch Here.

Of course, the recommended place for Paleo 30 Day Challenge Participants is at

www.YourGrassFedBeef.com. This is my brother’s farm in Northern Utah. He is offering a
discount for grass fed beef from his farm to all of our Paleo 30 day challenge participants.
Right now he has plenty of hamburger but is short on other cuts of meat. You must know
that he raises piedmontese cows. These are naturally raised and genetically tastier cuts of
beef.

He has convenient monthly shipping options so that you can choose what he ships to you
every month.

You can contact him at: blaine@fackrellfarms.com

or call him (VIP service for you)

801-668-0101

Does eating Paleo cost more?

I've had people tell me that they find their food bill increase when eating paleo. While
that can be true at first look, with deeper examination it's much less expensive to eat
paleo.

First of all, buying grass fed meat is more expensive than eating carcinogenic meat.
Buying meat is also more expensive than eating cheap pasta noodles with a convenient
MSG ridden flavor artificially been added.

BTW, those little flavor packets of MSG contain very dangerous excitotoxins that
slowly kill you.

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So at first look, it's less expensive. But we need to ask is the price less or is the cost less. Let
me explain what I mean.

A few years ago I needed a DVD player. Nothing fancy, just a plain old DVD player.
So I found a small squarish one with a price of $39. I bought it and used it for about 3
months. I bought another one to replace it. I served me well...for about 3 months.

Finally. by the time I needed to buy my 4th DVD player (I was a slow learner) I invested
in 10 DVD player. That one has served me well now for about 3 years and is still going
strong.

So the price of those first DVD players was $39.

The cost of my DVD player experience was $20 for the disposable DVD players and $10 for
the good one. So the overall COST was $30.

If I would have purchased the non-disposable player first I would have saved $20.

So if you think something is more expensive, ask yourself if the price is less expensive
or the cost is less expensive. I believe your health is more important than a DVD player.

A Little on Leukocytosis

Leukocytosis is a clinical term used to describe increased white blood cell count.

White blood cells are raised when the body senses that something is invading and
attempting to destroy health. White blood cells are one type of immune cells that's
primary goal is to keep you alive in spite of dangerous living conditions.

This is what happens when there is an infection and is usually temporary.

"Digestive leukocytosis" is an increase in the number of white blood cells that occurs
after eating certain types of food. It is a response to food that is toxic or which has
not been properly digested.

The goal of putting food into our body then should be to minimize dangerous living
conditions surrounding the cells in your body.

Some foods will pose no danger to the cells and therefore, no leukocytosis.

Other foods will cause extreme increase in WBC activity.

To keep it simple, the more processed a food is, the higher WBC activity. The closer the
food is to nature, the healthier it will be for you.

29
This is why it is a great idea to have fiber first. I'm not talking about some drink you mix up
either. I'm talking about raw vegetables or fruits.

This is one reason why it is a good idea to have a big salad with all kinds of raw veggies
before you eat any other food for you lunch or dinner.

For breakfast, I usually just drink a big glass of veggie juice.

So eating Paleo will actually minimize leukocytosis because your body senses
no danger.

Cooking of vegetable does cause some leukocytosis but it is minimal if you are
eating plenty of raw foods too.

Eating healthy food is better than any flu shot for strengthening your immune system.

What do you put on Your Salads?

As you’ve probably already seen from the chart in this manual called Heatlhy Fats vs. Killer
Fats, some oils are better than others. But I get asked this question a lot, “How do I know if
a salad dressing is safe?”

You are pretty safe if you make your own salad dressings with your own paleo ingredients.
Just about anything you buy at the store will not be healthy for you.

We already talked about the damage caused from PUFAs (Poly Unsaturated Fatty Acids).
PUFAs damage the lining of your blood vessels.

So all your dressings should be made with safe oils.

We keep it very simple at our house. We buy EVOO, extra virgin olive oil, and we buy some
good tasting balsamic vinegar. We mix them together in an old bottle and enjoy. This way
you can make them as strong or not so strong as you like.

Occasionally we even invest the time to make a "specialty" dressing using the blender.

Does Salt cause High Blood Pressure?

It is NOT TRUE that salt causes high blood pressure. On the contrary, salt is necessary
for health. The blood of a healthy person is supposed to be slightly salty.

One 1998 medical study published in The Lancet (14 March 1988) even found that
people who eat lots of salt live longer than those who avoid it. Researchers discovered
that those 25 percent of study subjects consuming the lowest amounts of dietary salt
actually had a higher risk of death - over 23 deaths per 1,000 person-years. In contrast,
the 25 percent who consumed the highest amounts of salt had just 19 deaths per

30
1,000 person-years.

If that study had considered the difference between those who took natural sea salt
versus refined salt, perhaps an even greater difference would be detected.

The one big difference between sea salt and regular salt is this: Regular salt is about
99.9 percent pure sodium chloride whereas natural sea salt is about 95 percent sodium
chloride, 4 percent potassium chloride plus the remaining 1 percent consisting of over
50 other minerals and trace elements.

The actual composition of natural sea salt varies, depending on where the salt comes
from, how it is processed, and so on. But there is a real, measurable difference - just
that some doctors and scientists fail to appreciate the significance of this difference
and call it "dirt".

Just because certain substances occur in very small amounts does not mean that they
are not important.

But actually, the medical profession has long recognized that regular refined salt, which
is almost pure sodium chloride, is lacking in important minerals.

This is why they developed, for example, iodized salt which has iodine added back in.
Unfortunately, the medical profession is not wise enough to leave the other 50 to 60
minerals and trace elements intact, instead of just adding iodine.

Yet another attempt to improve upon regular salt is the product called Pan Salt®, which
has an extremely high percentage of potassium chloride. This is, again, another highly
unnatural product based on misguided beliefs.

Just because too much sodium is considered "bad", it does not mean that plenty of
potassium - which is considered the opposite of sodium - is good. What's good is the right
balance. And what's right is, in my opinion, best left to nature rather than to scientists
working in a laboratory.

So if you haven't replaced your regular, iodized salt with sea salt, follow this link. It's less
than $7 and it will get shipped right to your door.

What is the Best Salt to Use?

There are so many choices and quite frankly, about all of them will have health
benefits of some type.

I found this site that does a pretty good job of explaining your options. Read Here.

Of course, they sell salt. I'm not promoting them in any way but I found it to be
informative.

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I believe that we can "worry" about too many things that really are negligible.
This is one of them.

But if you want to know, my family really likes Himalayan pink salt. Really, any sea salt is
going to be pretty healthy and full of really great minerals.

Remember that one salt you should avoid is regular iodized table salt. You can get a whole
lot of minerals from sea salt.

I certainly welcome your comments about salt after you have experimented.

Should you Trust a Certified Nutritional Therapist? More on Fat.

For decades the medical profession has convinced our government to propagate a
hypothesis as truth in spite of the mountains of information to the contrary. This includes
misreading their own literature.

One of the biggest of these is the hypothesis that fat makes you fat. This simply is not true.

We already discussed the relationship between glucagon and insulin. Understanding this
bit of human physiology makes you smarter than 80% of the MDs out there. Because of
this understanding you know that sugar has been the cause of obesity in our society, not
fat.

I wanted you to have the opportunity to listen to one of the interviews I did for Superior
Health Summit with Nora Gedgaudas.Listen Here.

Nora is a certified nutritional therapist (CNT).

Well if you're like me you might say, "SO WHAT!"

CNTs merely propagate the information they have been spoon fed by the powers that be
that have gotten our nation into this predicament.

NOT Nora. She has had personal experiences that motivated her to do a lot of research and
because of her credentials, more people actually listen to her.

Kind of like me. I'm a chiropractor. We don't learn any of this stuff in chiropractic school.
In medical school they learn even less. But because we have credentials, more people listen
to us. (The key is to get more of us with credentials to ask the right questions that will get
us the right information so that we are propagating correct information to the general
public.)

Anyway, Nora knows her stuff. There's a lot of great information in the interview we did.

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So go here and listen to her interview to learn a little of how fat doesn't make you fat. This
is one of your WEEK 3 assignments.

BTW, If you've already given your email and signed up for the superior health summit
newsletter, just do it again. That page is set up for new people to the SHS sight. You
won't get double newsletters.

Why you can exercise and NOT lose weight

Why is it that some people exercise several hours a day but don’t lose weight?

I remember being frustrated with the experience of one of my patients when I practiced in
Kansas City. She was overweight and she exercised about 7-9 hours a week. It seemed that
no matter what she did, she couldn't lose weight. Back then, with the love that I have for
exercise and the lack of understanding that I HAD with nutrition,I thought she was just not
normal.

Now we know that it had everything to do with what she was putting into her body, not
what she was putting out.

Calories in vs. calories out is a misunderstood model. The model says that if you eat less
calories than you burn, you will lose weight.

The fact is that if you eat less calories and don't change what you are putting in your
body, meaning you are still eating carbs and you have too much insulin in your blood
stream your metabolism actually slows to match your intake.

This is one reason people on starvation diets have less energy.

So the key to losing weight, as we've established before, is to stop putting the carbs in so
that you are in ketosis.

Ketosis is where weight loss occurs.

Weight Loss, Your Health and Your Genes

I used to tell people that the best way to get great genes is to pick your parents. The fact of
the matter is that we can't pick our parents. We can't even influence what life- style they
lived before we came into the world either. But we can choose to pass on great genes to
our children and grand-children.

Wait a minute. You can choose what genes you pass on to your children?

Yep. Here is a short lesson on what is called epi-genetics.

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Epi-genetics is defined as the "expression" of the genes.

A great deal of research has been done over the last couple of decades that shows
that the DNA can actually transform based on the environment surrounding the cell.

In other words, if your cells are surrounded by happy moments (a healthy, good
environment) then they will "express" themselves in a healthy way.

If the cells are surrounded by unhappy moments (poor environment, unhealthy) they
will express themselves in a different way.

So when some medical professional tries to tell you that you have heart disease or
diabetes or anything else because your parents or grandparents did, they simply
have not stayed up to date on the emerging literature. (Not necessarily their fault. They
are too busy helping people that are in crisis.)

It's important to know that you don't get sickness or disease because your parents or
grandparents did. You earn it based on your lifestyle choices.

With this information, you can now empower your children and grandchildren to be pro-
active with their lifestyle.

Their future depends on THEIR choices. Not on anyone else's. This may be tough for some
teenagers to swallow...but, it's still up to them.

That also means...your health is up to you. You have no one else to blame. You determine
your future.

Holidays, Sugar and Insulin Resistance

There is this funny holiday you may have heard about called Halloween. It's a fun time for
kids and grown-ups to dress up and play.

It's also a time for grownups to "look the other way" as children send their pancreas
into a frenzy for a few days to several weeks as the blood glucose levels escalate then
crash over and over again.

Whether it's halloween, Thanksgiving, Valenspine's, Christmas or any other time of year,
it's important to know how detrimental sugar is to the health of your pancreas and
the rest of your body.

We have already discussed the difference between glucagon and insulin. Your body
will not lose fat if you have insulin in your blood stream.

One more factor regarding insulin is what is known as insulin resistance.

34
Your cells naturally want to uptake only "enough" sugar, not more. That leaves your
cells with a dilemma if there is more sugar in the blood stream than is healthy.

Your innate intelligence knows that it cannot survive unless the blood sugar level comes
down. But at the same time, your cells are saying "we've had enough, no more."

Your innate intelligence knows that your blood sugar level is a higher priority than what
your cells want so it will "help" the cells to receive more sugar anyway, even though
they've already had enough.

It does this by sending more insulin which acts as a key to "open" up the cells to
receive more sugar. So now your cells are forced to open up and receive the sugar. The
cells respond by putting up a bigger wall so that next time there is that much sugar, they
can successfully say no.

This is called insulin resistance. Your cells have had enough. They don't want anymore.
But your pancreas just does what it is told by your brain to secrete more insulin and the
cycle just gets worse and worse.

It's kind of like in the middle of the day on a weekend at my house with 9 kids, a few
friends, a barking dog and the phone ringing. That's a lot of "noise" and if I want a nap,
I better use some good ear plugs. Your cells become "resistant" to all the extra "noise."
So if you haven’t already watched the workshop where we discuss insulin resistance and
why everyone, not just diabetics, needs to understand it, watch it here.

What every NON-diabetic should know about insulin resistance

So most people think that if they are not having symptoms, they are healthy. Some of these
people are actually insulin resistant and they don’t even know it. This section discusses
why it is a bad thing to allow yourself to become insulin resistant.

I remember as a child watching the movie "BenHur." About the only thing I remember was
a scene when they were having chariot races. It was fast and exciting and then I see that
one chariot uses unfair tactics to gain advantage at the expense of the other racers.

His chariot is magnificently adorned with these "spikes" that come out from the wheels of
the chariot. When his chariot gets close enough to another chariot, the spikes on the wheels
chew up and shred the wheels on the other chariots.

It's unfair but he gets what he wants at the expense of the other guys.

That's kind of how insulin works. Insulin kind of acts like little spikes that slowly destroy
the cells.

35
When your cells are constantly being bombarded with insulin they become damaged. The
cells that are affected most are the tiniest blood vessels. The ones that are damaged first
are in the feet and eyes.

This is what causes diabetic neuropathy. Once diabetic neuropathy starts, it is slowly
destroying the blood vessels which causes the cells that need nutrients from the blood to
not get them. Then they slowly die.

This is not something that happens overnight. It takes years of constant damage. But if you
are constantly bombarding your system with sugar, you are causing damage.

I'm not saying you should never have sugar. I am saying that after your first 30 days and
you choose to eat some, just do it once a week, no more.

Another benefit of only eating sugar once a week is that if you're like me, you eat too much
and then afterwards you feel like doo doo and it motivates you to eat healthy again.

How Does Exercise Help With Insulin Resistance?

A study in 2003, along with numerous other studies have shown the benefits of exercise
on insulin sensitivity, which is the same as decreased insulin resisitance if you prefer to use
a double negative:)

The findings reported by Duncan etal. (1) add to a growing body of literature indicating
that exercise with or without weight loss improves insulin sensitivity. It is well established
that acute exercise is associated with substantial improvement in insulin sensitivity
independent of any change in cardiorespiratory fitness or body composition.
Unfortunately, the beneficial effects of acute exercise diminish quickly.

This simply implies that exercise should be performed on a regular basis, a notion entirely
consistent with the recommendation from the U.S. Centers for Disease Control and
Prevention that regular physical activity, such as brisk walking for 30-60 min, be
performed on most days of the week (2).

Furthermore, given that weight loss reverses the insulin resistance that is characteristic of
obesity (3), it is reasonable to suggest that the beneficial impact of daily exercise on insulin
resistance would be magnified if associated with diminished body weight and/or body fat.

So, weight loss is a significant factor in insulin sensitivity yet muscle contraction in and of
itself causes an increased sensitivity to insulin and a remodeling of the glucose transporter
molecule (GTM) that increases its size.

Hence, less insulin can cause more blood glucose uptake and the greater GTM size
also increases glucose uptake. Exercise does have a direct effect even before weight loss
occurs.

36
What does all this mean??? Exercise is vital to health. It will increase insulin sensitivity.
Weight loss will increase insulin sensitivity. However, weight loss is approximately 80%
nutrition and 20% exercise. So your weight loss will be enhanced if you make sure you are
getting some exercise several days a week.

Post exercise the muscle glycogen (stored sugar to be used for energy in the muscles) is
depleted and therefore the cells "open up" to let more blood sugar in. As you now know,
this benefit will be short lived if the diet has not decreased the need for insulin.
Again, it all goes back to being in ketosis so that you are primarily in the glucagon mode
and not the insulin mode.

Footnotes: 1. Duncan GE, Perri MG, Theriaque DW, Hutson AD, Eckel RH, Stacpoole PW:
Exercise training, without weight loss, increases insulin sensitivity and postheparin plasma
lipase activity in previously sedentary adults. Diabetes Care 26:557-562, 2003 2.
Goodpaster BH, Kelley DE, Wing RR, Meier A, Thaete FL: Effects of weight loss on regional
fat distribution and insulin sensitivity in obesity. Diabetes 48:839-847, 1999 3. Pate RR,
Pratt M, Blair SN, Haskell WL, Macera CA, Bouchard C, Buchner D, Ettinger W, Heath GW,
King AC, et al.: Physical activity and public health: a recommendation for the Centers for
Disease Control and Prevention and the American College of Sports Medicine. JAMA
273:402-407, 1995

Introducing EPOC

Do You Like Spending Countless Hours on a Treadmill at Your Local Gym?

Well I don't either. At least I'm assuming that you said no. Seeing people run on a treadmill
reminds me of those tiny little mice running on the wheel, never getting anywhere but
seeming to enjoy it the whole time.

This type of exercise is called endurance and there are more cons than pros with endurance
exercise. I'm not suggesting that it is bad to run further than 3 miles or go on a 20 mile bike
ride. I kind of get a lot of satisfaction after I've been on a mountain bike in Moab for 3 to 4
hours.

However, there are side effects to this type of exercise if that's all you do. Now...take a
moment and have a deep breath because I'm going to get a bit technical on you.

The optimal way to exercise is to increase the intensity and decrease the duration. Intensity
exercise slows the conversion of fast twitch muscle fibers to slow twitch fibers that is
normal as we age. (There will be more information about this conversion of slow twitch to
fast twitch fibers and how it makes you age faster.)

The main benefit of brief, intensity exercise is excess post exercise oxygen consumption,
also known as EPOC. EPOC is accompanied by an elevated consumption of fuel.

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In response to exercise, fat stores are broken down and free fatty acids (FFA) are released
into the blood. EPOC is a measurably increased rate of oxygen intake following strenuous
activity intended to erase the body's "oxygen debt."

In recovery, oxygen (EPOC) is used in the processes that restore the body to a resting state
and adapt it to the exercise just performed. These include: hormone balancing,
replenishment of fuel stores, cellular repair, and new nerve growth. Studies have shown
that EPOC may last for a few hours following low intensity exercise but will be much higher
and for longer than 48 hours following intensity training.

Calorie expenditure is greater during low intensity, longer duration exercise than it is
during brief, intense exercise. However, the significant benefit of calorie
expenditure happens post exercise, not during. So if EPOC lasts for a few hours after low
intensity exercise but for 2 days or longer with high intensity exercise, which do you
think will burn more overall calories? You guessed it. High intensity exercise
burns a significantly greater amount of overall calories than low intensity exercise.

So if you are wanting to burn more calories, exercise for shorter periods with higher
intensity.

Fast Twitch, Slow Twitch, EPOC and Early Aging

We already discussed one benefit of high intensity, short duration exercise when I
discussed the science of EPOC. We also briefly mentioned the conversion of fast twitch
muscle fibers to slow twitch and how you can slow down early aging.

So do you want to know how to reverse the negative effects of aging? Let’s get into some of
the cool geeky science stuff about your muscles.

A perfect example of a fast twitch muscle fiber are the tiny muscles around your eyes
that allow you to blink. For obvious reasons, these muscles should contract and relax
very, very quickly.

An example of a slow twitch muscle fiber is your lower leg, the calf. This muscle needs
to be in contraction mode for long periods of time when you are standing. This "slow"
twitching is what allows for the endurance that is required to stand for long hours.

We need both types of muscle fibers. However, as we age the fast twitch fibers
are slowly and progressively converted to slow twitch. This is one reason why you
used to be able to "sprint" much faster than you can now. (just saying)

When you are consistently doing endurance type exercise you are speeding up the
conversion of fast to slow twitch fibers. This causes early aging.

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This is a picture of an endurance athlete,
Michael Rasmussen who used to race bikes
for Team Rabobank.

I also had an opportunity to meet Lance

Armstrong a couple of years ago and in
my opinion, he looked terrible. (now I'm not
saying they weren't very fast on their bikes
cause they were both amazing, drugs or not)

It’s just evident to me through my experience

as a past endurance cyclist and runner and
because of what I’ve seen of the professional
endurance athletes, it’s much healthier to
keep your fast twitch muscle fibers.

So paleo lifestyle is congruent with

preserving your fast twitch muscle fibers.
So Go Paleo and Stay Young!

More on Epi-genetics and the Paleo Lifestyle

I already introduced you to the science of epi-genetics. I explained that as your cells are
surrounded by stress, including nutritional stress, the expression of the genes will be
different than if they are living in a non-stressful state.

Sugar and other inflammatory foods will create "stress" around the cells. This is largely
because of the way insulin acts on the cells and speeds up the aging process.

Exercise also plays a part in the positive expression of your genes. Exercise increases
insulin sensitivity which will decrease cellular stress. We talked about this already.

So why does a better diet and exercise play such a big part in epi-genetics?

It all has to do with our innate intelligence. We were created with safety mechanisms
for survival. When the safety mechanisms are activated due to living a lifestyle that is
not congruent with our genetic make-up, the goal is to preserve your life, not necessarily
to preserve your health.

So when stress is present, survival is the primary goal, not optimal health. I taught
this workshop that more fully explains the stress response and why we must be diligent
in reducing the stressors in our body. In that workshop I also talked about how stressors,
from diet or whatever, will cause most of the diseases that plague our society. Diseases like
heart disease, diabetes, arthritis, Alzheimer's, MS, lupus and so many more. They all can be
changed or prevented if we reduce or remove the stressor.
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So living a Paleo lifestyle is congruent with our genetic make-up and will reduce your
cellular stress and improve the genes that you pass on to your offspring...if that is the
stage of life you are in.

Regardless, your genes will be happier and so will you.

The Paleo style of Exercise

The 2 biggest components of the Paleo Lifestyle is the way you eat and the way you
exercise. We already discussed the benefits of short, intense exercise. This is called
functional fitness.

It's really all about living close to the way our hunter gatherer or pre-agricultural ancestors
lived.

You could of course take that so far that you never go to the store again and everything
you eat you either hunt or gather...but that's not for me. I have other missions in life.

But what you can do is start thinking like they may have.

For example: In your exercise, would they have jumped on a treadmill or done biceps
curls...I don't think so.

But would they have needed to climb a tree? Do some pull ups or climb a rope...or an
actual tree.

Did they have to drag or carry their kill back to camp? Try dragging a sled or something
heavy or carrying a heavy medicine ball or weights around the block.

Did they have to run fast to kill something (or keep from getting killed?) Do 100 meter
sprints, 400 or even 800 meter runs as fast as you can.

This is one reason why I am such a fan of CrossFit. They have workouts each day that
are specifically made for functional fitness. Because it is a different workout each day it
keeps it exciting and fun. The team/competitive atmosphere is something even my wife
loves.

For more information about Crossfit and to get a FREE workout video, go to
www.CrossFitRR.com. If you live local to Rio Rancho, NM, they have a special deal for all of
our paleo participants. You can actually check it out for free at their gym to see if you like
it.

You don't have to be a hard core athlete to participate and enjoy it. All their workouts
are 100% scalable based on your fitness level. For example, my wife has knee

40
troubles so when we do exercises that would aggravate them they modify her workout.

Ok, that's my pitch for CrossFit Rio Rancho.

Just in case you're wondering, I don't get a referral kickback...I just love how they've
helped me and my family.

You can reach CrossFit Rio Rancho at 505-896-1379 and their website is
www.CrossFitRR.com

What foods NOT to re-integrate

When you are nearing the end of your 30 Day Challenge…
There are some foods I recommend you don't add back in yet. You really need more
time to help your body heal from the years of abuse.

Here they are:

Gluten-hopefully you listened to the download of the interview I did with Dr. Tom O'Bryan
regarding gluten sensitivity. If you didn't, listen to it now and then you will be reminded of
how bad gluten is. Gluten is something I simply avoid, PERIOD.

Sugar or standard sweeteners especially artificial sweeteners and high fructose corn syrup.
I encourage you to not add sugar back in at all until you have reached your health goals,
whether it be weight loss or whatever. Artificial sweeteners or HFCS, NEVER.
Pasteurized dairy. You should avoid this at all costs. If you really love dairy then you can re-
integrate raw dairy first. Then you can see if you have a reaction.

All other grains-Avoid them period. You will quickly go out of ketosis and many of them
will either contain gluten or be cross-contaminated with gluten.

It is very important that when you bring something unhealthy back in that you do it one at
a time. If you bring back pizza for example, it contains dairy, wheat, and sugar. How are you
to know which one bothers you?

I can tell you after a while eating paleo you may be like me and not even crave or be
tempted with pizza. However, sugar still tempts me. So when you are ready for a yummy
treat, try some of the tasty Paleo desserts in our cookbook, The Gastronomical Caveman:
the art of choosing cooking and eating good healthy food.

Paleo Blondies are a hit in my family. They are made with almond flour and maple
syrup so your insulin should only spike a little. Not as drastic as if they were made from
grains or sugar. So until you have reached your health goals, when you feel like you need to
have a cheat, improvise and be wise. Avoid the bad offenders and satisfy your cravings with
something less harmful.

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After your Paleo 30 Day Challenge, make sure you sign up for the Paleo Help subscription which
will keep you motivated and inspired to maintain Paleo as a lifestyle. Also, you get periodic freebie
recipes that we come up with just for subscribing.

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Foods that you CAN and Foods that you CAN’T eat.

Paleo is NOT About Losing Weight

The purpose of eating paleo is not to lose weight, it’s to get healthy. However, a fringe benefit that many
overweight people experience when going paleo is weight loss. In fact, if you are overweight, you are not
healthy. If you are overweight, you will naturally lose weight as you become healthier.

There are certain foods that will be ok for someone that is not trying to lose weight but that should be
avoided for someone trying to lose weight. This next section should be used as a reference in knowing
which foods are paleo and which foods you should avoid.

Vegetables
Have you ever met someone that is overweight because they ate too much lettuce? You can eat all the
vegetables you want when eating Paleo with only a few exceptions for some people. Most people have
about 10 favorite veggies. It’s a good idea to make sure that you have many different colors of vegetables
that make up your 10. You should rotate those veggies and eat about 5 of them every day. It’s ok to try
new ones every now and again too.

If you have an auto-immune disorder you should not eat night shade vegetables for the first 30 days. You
may be able to re-integrate them later and see if they give you a negative response. Night shades are
tomatoes, peppers, eggplant, potatoes and tobacco.

If you are trying to lose weight you should also avoid these root veggies: Cassava (tapioca), potatoes,
yams, sweet potatoes, taro, plantain

Fruit
For the first 30 days you should limit the fruit you eat to once a day and always eat it with some type of
protein. Fruit that is included in your meal plans is minimal and should not be a problem when eaten as
part of the meal as directed. However, if you are trying to lose weight or are diabetic you should avoid
snacking on fruit all together for the first 30 days. Diabetics need to let their MDs know that you are
going to be eating Paleo and that your need for medication including insulin will need to be reduced. If
your blood sugar gets too low, use fruit or whatever you typically use to get your blood sugar back up
quickly. Then you learn from that and modify medication accordingly. Dried fruit is ok about once a
week if you are not diabetic, overweight and you eat it with some protein to minimize the insulin spike.

Meats and Eggs

You may eat meats and eggs freely. However, the meat is best if it was grass fed and the eggs are best if
they come from healthy, happy chickens. I personally would restrict eggs that come from conveyor belt
style farming practices. The chickens will be happiest and healthiest if they are roaming free.

Steer away from processed meats that typically have additives or color enhancers, especially nitrites or
nitrates.

Meats from wild game and organ meats that come from grass fed animals that have never been vaccinated
or received anti-biotics are a great source.

Wild caught fish and all other seafood that has not been farm raised is all good. You should be mindful of
mercury levels and other heavy metals. Fish that are lower on the food chain like anchovies have less
bio-accumulation of toxins. They also have higher levels of healthy Omega 3 fatty acids.

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Nuts and Seeds
Limit your intake of nuts and seeds to a handful, 2-3 times a week. They do contain lectins but eaten in
moderation probably will not hurt you. They are better for you if you soak them first. They should
always be raw and never roasted.

Peanuts are not nuts, they are legumes and are NOT Paleo.

Sea Vegetables
Spirulina, Chlorella, Dulse, Nori, Kombu, Wakame, Kelp are all great and high in minerals

Fats
Refer to the healthy fats vs. Killer fats guide that was emailed to you.

Highly processed oils

Examples would include poly unsaturated fatty acids (PUFAs). Things like canola, vegetable,
hydrogenated oils are all off limits. Again, refer to the Healthy Fats vs. Killer Fats Chart.

Beverages
Filtered water and herbal tea is best.
Coffee, caffeinated teas should be mostly eliminated for the first 30 days. If you must drink coffee, drink
it infrequently and make sure it is black. Fruit juices, alcohol, wine is not accepted during your first 30
days. Soft Drinks/sodas are NOT acceptable.

Dairy
Avoid all dairy, period.

Grains
There are NO acceptable grains in your first 30 days. Post 30 days you may be able to have occasional
“safe” grains like quinoa, corn, millet or non-glutenous grains, but not during your first 30 days.

Legumes
All beans should be avoided during your first 30 days. Sugar snap peas, snowpeas, and green beans are
acceptable.

Sugars
NOT acceptable in your first 30 days. This also goes for artificial sweeteners like Splenda.

Salt
Avoid iodized salt but natural sea salt is good and is full of trace minerals.

OID

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Paleo 30 Day Meal Plan Days 1-5 Shopping List: days 1-5
2 dozen eggs
Day 1 1 zucchini
2 yellow onions
Breakfast: Egg Cupcakes 2 red bell and 1 yellow bell pepper
2 cups fresh spinach
Lunch: Warm Arugula Salad 1/2 cup unsweetened applesauce
Fresh blueberries
Dinner: Jambalaya, salad
5-6 tomatillos
Day 2 2 jalapenos
1 small head of garlic
Breakfast: Blueberry almond Pancakes ½ bunch fresh cilantro
Lime juice and 2 lemons
Lunch: leftover Jambalaya, broccoli, green salad 2 avocados
3 ½ cups Almond Meal
Dinner: Meatloaf, Mashed sweet potatoes, 1 Cup Canned 100% Pumpkin
green salad 1 very ripe banana
Almond Butter
Day 3 4 ounces Arugula
3 strips bacon
Breakfast: eggs and bacon 1 shallot
EVOO (Extra Virgin Olive Oil)
Lunch: spaghetti squash with meat sauce, salad Balsamic vinegar
¼ cup walnuts or pecans
Dinner: Spicy n’ sweet slow cooker garlic beef 1 small spaghetti squash
stew with acorn squash, green salad 2 lb. grass fed natural ground beef
1 large can crushed tomatoes
Day 4
1 ½ pounds of boneless skinless chicken breasts
½ pound frozen cooked shrimp
Breakfast: Huevos Rancheros
Coconut oil
Lunch: leftover meatloaf and spaghetti, 3 carrots
2 sweet potatoes
cucumber salad
1 red onion
Dinner: Green chili chicken, cauliflower fried 1 small can of tomato paste
1 pound stew meat
rice, salad
1 ½ cups chicken broth
Day 5 1 acorn squash
1 (14.5 ounce can) diced tomatoes
Breakfast: Hard boiled eggs, pumpkin muffins, 4 ounces chopped green chile (fresh, bottled or
fresh fruit canned)
1 head organic cauliflower
Lunch: leftover beef stew and green chili 2 tbsp. coconut flour
2 fresh oranges
chicken, salad
3 salmon fillets
Dinner: Orange salmon, grapefruit/avocado 1 grapefruit
Fresh ginger (very small, you won’t need much)
salad
Romaine, spring mix, and anything else you’ll
want for green salads this week (you pick)

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 Egg Cupcakes

6 eggs

1 zucchini, grated

½ onion, finely chopped

½ cup yellow and red bell peppers, finely chopped

2 cups fresh spinach, roughly chopped

Black pepper to taste

Preheat oven to 350®F and grease one muffin pan with coconut oil.

Whisk eggs with pepper in large bowl.

Prep all the vegetables, and then add them to the eggs.

Mix well, and then evenly spoon the mixture into the muffin cups. (This will make around 10 cupcakes,
depending on how full you fill them.)

Bake for 20-25 minutes, until eggs are set in middle.

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 Blueberry Almond Pancakes
2 eggs

1 tsp. gluten free vanilla extract

1/2 cup unsweetened applesauce

1 1/2 cups almond flour

1/2 tsp. unrefined sea salt

1/2 tsp. baking soda

Blueberries

Beat eggs and mix in other ingredients (except blueberries) until smooth, then stir in almond flour.

Heat griddle, and grease with coconut oil.

Scoop the batter onto hot griddle and sprinkle with blueberries. (The trick to them not falling apart is to
make them slightly smaller than your spatula.)

When bubbles appear flip pancakes and cook other side.

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 Huevos Rancheros

5-6 tomatillos

½ a jalapeno

2 garlic cloves

½ bunch fresh cilantro

Juice from ½ a lime

Salt to taste

3 tablespoons coconut oil

4 eggs

1 avocado, sliced

Remove husks from tomatillos, wash and dry well.

Place tomatillos and the jalapeno in a skillet and cook over medium-high heat, turning often until the
skins of the tomatillos and jalapenos begin to blacken (about ten minutes).

Place tomatillos, jalapenos, cilantro, garlic, lime juice, and salt into a food processor and pulse until
smooth.

Heat oil in pan and crack in eggs. Turn eat down to medium low and cover, do not flip eggs. Cook until
the whites are solid but the yolk is still runny.

Serve two eggs over sliced avocado topped with tomatillo salsa.

48
 Pumpkin Muffins
Cooking Time: 18 Minutes

Serves: 6

Ingredients

1 ½ cups Almond Meal

1 tsp. baking soda

1 tsp. baking powder

1 Cup Canned 100% Pumpkin (can also use 1 cup any cooked squash)

1 very ripe banana mashed

3 tsp. Cinnamon

3 eggs

1 tsp. pure vanilla extract

2 Tbsp. Almond Butter

Preheat oven to 375®F degrees

Beat eggs. Add to the eggs all other wet ingredients, stir till combined. In a separate bowl mix together
the almond flour, baking soda and baking powder. Add the wet and dry ingredients together. At this
time I usually add in a cup of berries. Blueberries are really good. Stir. Grease muffin tin with olive oil or
coconut oil. I use foil baking cups…they don’t stick at all to those. Divide evenly into muffin pan. Bake at
375 for 18 minutes. Store in the refrigerator to help them last longer. This makes about 12 muffins.

49
 Warm Arugula Salad
4 ounces arugula Prep time: 15 minutes

3 strips bacon, diced

1 shallot, finely chopped

2 tablespoons EVOO (Extra Virgin Olive Oil)

2 Tablespoons balsamic vinegar

¼ cup walnuts or pecans, chopped

Ground black pepper, to taste

Place Arugula in a large bowl and set aside.

In a medium-sized skillet brown the diced bacon.

Add the diced shallots and sauté with the bacon until the shallots are translucent.

Pour over the arugula, and add the vinegar, mix well. The heat from the bacon oil mixture will slightly
wilt the arugula; this is what’s supposed to happen.

Add EVOO, some pepper, top with nuts, and serve immediately. Add some diced cooked chicken to
make this more filling.

50
 Paleo Spaghetti
Cut the spaghetti squash in half, and scoop out the pulp. Place both squash halves in a shallow baking
pan, add water so it comes a few inches up the side of the squash.
Bake in preheated 375 F oven for 1 hour.

While Squash is baking/ cooling, prepare the sauce.

Depending on how much sauce you want, use as much crushed tomatoes as you will need.

In a large soup pot, heat a little olive oil; add minced garlic (and some finely chopped onions, if desired).
Stir with a wooden spoon, when the garlic starts to turn brown, immediately add crushed tomatoes so it
doesn’t burn. Add some dried sweet basil, a lot, like a tablespoon, there should be quite a bit. Stir, and
bring to a simmer/boil, then reduce to low heat and cook for at least 30 minutes. It’s really great to start
this in the morning and let it cook all day. In a frying pan, brown 1 lb. of ground beef and add to sauce.
Let it cook for as long as possible, stirring every now-and-then so it doesn’t scorch.

When cool enough to handle, gently scrape the tines of a kitchen fork around the edge of the spaghetti
squash to shred the pulp into strands. Serve with yummy meat sauce.

If you don’t have time to prepare the sauce, you can always add bottled/canned paleo sauce (no sugar)
to meat and serve.

You can make a big batch of sauce and store in fridge for “emergencies” 

51
 Jambalaya
½ pound boneless skinless chicken breasts

½ pound frozen cooked shrimp, tails and shells removed and deveined

2 tablespoons coconut oil

3 carrots, julienned

1 red bell pepper

2 garlic cloves, minced

Pinch or two of sea salt

1 ½ teaspoons chili powder

¼ teaspoon paprika

¼ teaspoon black pepper

1 cup chicken broth

Make sure the shrimp is thawed and drained. Pat dry with a paper towel; it will have a better texture
after cooking if you do this.

Cut the chicken into bite-sized pieces.

Heat coconut oil in a large soup pot and sauté carrots for about 4 minutes.

Add the bell peppers and garlic and cook for another 3-4 minutes.

Add all the spices and the chicken broth and bring to a boil.

Throw in shrimp and cook till it is just barley heated enough, so it doesn’t get tough. Serve in bowls and
serve immediately.

52
 Meatloaf
½ red onion, diced

1 lb. of grass fed ground beef

½ cup almond meal

1 egg

½ can of tomato paste

2 garlic cloves, minced

1 teaspoon sea salt

1 ½ teaspoon of dried basil

½ teaspoon marjoram

Cracked black pepper to taste

Preheat oven to 350®F

Mix all ingredients by hand in a large mixing bowl.

Place meat mixture into a large loaf pan, and shape into loaf.

Bake at 350®F for 1 hour, or until meat is no longer pink in the middle.

Serve with mashed sweet potatoes.

Mashed Sweet Potatoes (Halloween Potatoes)

Peel and rinse 2 sweet potatoes. Steam (large pot with steamer basket and water high enough to barely
come above holes in basket) until soft; you should be able to easily stab with fork and squish. Remove
potatoes from pot and put in large mixing bowl. Add 1 TBSP of coconut oil for every potato (use more or
less, depending on how you like it) and mash with potato masher until smooth. Salt and Pepper to taste.

To make Chipotle Mashed Sweet Potatoes, add a few sprinkles of chipotle chili powder when you add
salt and pepper, taste it to get the desired amount. This adds a whole new delicious, slightly spicy,
flavor to this side dish! YUMMMMYYYY!

53
 Sweet n’ Spicy Slow Cooker Garlic Beef Stew with Acorn Squash
Prep time: 10 minutes

Cook time: 6-8 hours

1 pound stew meat

½ yellow onion, finely chopped

6 garlic cloves

1 ½ teaspoons of ground marjoram

Salt and pepper to taste

½ cup chicken broth

1 jalapeño, seeds removed and finely chopped

1 acorn squash

In slow cooker, top stew meat with all ingredients except squash and mix well.

Cut the acorn squash in half, scoop out the seeds, and place directly on top of the stew meat Cover and
cook for 6-8 hours on low

Scoop out acorn squash from its skin and place in bowls with the stew on top of squash. Mmm!

54
 Green Chili Chicken
4 Tablespoons coconut oil (divided)

1 finely chopped onion

1 Tablespoon chili powder

1 teaspoon ground cumin

1 (14.5 ounce can) diced tomatoes

4 ounces chopped green chile (fresh, bottled or canned)

3 cups diced boneless skinless chicken breasts

Heat 2 tablespoon of coconut oil in large skillet over medium-high heat. Brown diced chicken and cook
until done throughout. Transfer to plate and cover with foil.

Heat remaining oil in pan and cook onion until somewhat translucent, about 5 minutes. Add the chili
powder and cumin and sauté for a few seconds just to release the aroma. Add the chicken, tomatoes,
and green chile and bring mixture to a simmer. Season to taste with salt and pepper, serve!

55
 Cauliflower “Fried Rice”
1 head organic cauliflower – steamed

1/2 red onion – minced

3 garlic cloves – minced

2 tbsp. lemon juice

1 egg

2 tbsp. coconut flour

1 tsp. sea salt

Black pepper to taste

3-4 tbsp. coconut oil

In a large mixing bowl, add the minced onions, garlic, and basil. Place the steamed cauliflower in the
bowl as well and add the egg, coconut flour, lemon juice, salt, and pepper. Using a potato masher, mash
the cauliflower down to the consistency of rice. Mix all the ingredients well. Heat the coconut oil in a
large skillet over medium high heat. Add the cauliflower rice and sauté for 7-10 minutes or until the
“rice” starts to crisp up a little and the onions are tender. Remove the rice and keep warm in the oven.

56
 Orange Salmon

Salmon fillets

Coconut oil

Salt

Pepper

Fresh orange (or lemon)

INSTRUCTIONS:

Lay the salmon on a cutting board and squeeze orange juice generously on the salmon fillet and season
with salt and pepper.

Place a pan on a burner and heat to medium-high. Add about 2 ounces coconut oil to a large pan as well
as a pinch of salt and pepper.

Cook the salmon. Salmon cooks rather quickly. Allow it to cook for 5 to 7 seven minutes on one side.

Using your spatula, flip the salmon over and allow it to cook for an additional 4 to 7 minutes.

Remove the salmon from heat and allow it cool for 5 to 10 minutes before serving.

57
 Grapefruit and Avocado Salad with Paleo Dressing

Section one grapefruit, and slice 1 avocado.

Arrange slices alternating in a circle on a plate. Drizzle with dressing. (Makes 2 salads)

Paleo Salad Dressing

½ cup EVOO

Juice from 1 lemon

Juice from ½ orange

1 teaspoon thyme

½ teaspoon fresh ginger, grated

Pinch of salt

Whisk all ingredients together and drizzle over salad.

58
Paleo 30 Meal Plan Days 6-10
Day 6
Breakfast: Salmon quiche, fresh fruit
Lunch: tuna salad “sandwich”
Dinner: Beef and Mushroom goulash, green
salad
Day 7
Breakfast: Berry cobbler delight
Lunch: Paleo tacos (using leftover goulash)
Dinner: Spice rub slow cooked chicken, Chipotle
Mashed Sweet Potatoes (page 9, reserve some
without the chipotle for pancakes), green salad
Day 8\
Breakfast: Sweet Potato Pancakes
Lunch: Zoodles
Dinner: Speedy n’ Spicy curry soup
Day 9
Breakfast: Cinnamon apple custard, fresh fruit
Lunch: Chicken salad
Dinner: Lemon Chicken, roasted ratatouille
Day 10
Breakfast: Apples, almond butter, over easy
eggs
Lunch: leftover lemon chicken, ratatouille and
curry soup
Dinner: slow-cooker meatballs, steamed
veggies, green salad (make crust for breakfast
tomorrow)
59
Shopping List
1 dozen eggs
4 yellow or white onions and 2 red onions
Baby spinach
Olive oil (make sure you still have some)
1 head of garlic
Lemon pepper, dill
2 cups almond meal
Coconut oil (just make sure you have some)
“So Delicious” brand unsweetened coconut milk
Almond butter (just make sure you have some)
2 (14.5 Ounce Can) Coconut Milk
Arrowroot flour/starch
3 Apples
1 can of chunk white albacore in water
4 stalks, not heads of celery (or very small head)
6 roma tomatoes
1 small head of iceberg lettuce
Your favorite taco condiments: (I.e. salsa,
tomatoes, limes juice, cilantro, avocados, etc.)
5 zucchini
1 large can crushed tomatoes
4 lbs. ground beef
1/2 cup blanched slivered almonds
Lemon juice, plus 2 lemons
Prepared yellow mustard (check to see if you
have a little on hand)
2 cups sliced mushrooms
2 jalapeño
1 can diced tomatoes
1 small free range organic chicken
¼ cup dry white wine
2 boneless chicken breasts, skin on
2 boneless skinless chicken breasts
1 medium eggplant
1 lb. natural nitrite free sausage
1 16 oz. can of crushed tomatoes
Fresh cilantro, fresh thyme leafs, fresh basil
Romaine, spring mix, and anything else you’ll
want for green salads
Spices you’ll need on hand this week: Curry
powder, ground turmeric, ground cumin, Garam
Masala, ground ginger, cinnamon, nutmeg, salt
& pepper, paprika, cayenne, poultry seasoning,
garlic powder, dried sweet basil, dried oregano,
and Italian seasoning
 Salmon Quiche
Cooking Time: 30 minutes

Serves: 5

Ingredients:

3 eggs

½ cup salmon

¼ cup chopped onions

Baby spinach

Olive oil

Lemon pepper, dill, garlic

Sauté chopped onions and a handful of baby spinach in olive oil.

Warm up and crumble salmon. You can use leftovers.

In a separate bowl, whisk eggs with lemon pepper, dill and garlic. Mix in veggies and salmon. Pour into a
pie pan and bake at 425®F for about 25 minutes.

60
 Berry Cobbler Delight
Prep time: 10 minutes

Cook time: 35 minutes

3 cups fresh or frozen blackberries, or berry of choice (you can also try peaches, apples, or blueberries,
get creative!)

1 egg

1 ½ cups almond meal

2 tablespoons coconut oil

2 Tablespoons cinnamon

“So Delicious” brand unsweetened coconut milk

Preheat oven to 350®F.

Pour berries or fruit into a pie pan or 8x8 baking dish.

In a small bowl, mix together egg, almond meal, and coconut oil, shake in cinnamon. Stir well until the
mixture starts to crumble.

By hand, evenly crumble mixture over the berries and bake in preheated oven for 35 minutes.

Serve in bowls with cold “So Delicious” brand coconut milk over top.

61
 Paleo Mashed Sweet Potato Pancakes
1 egg
½ cup mashed sweet potato (leftovers work great, it doesn’t need to be pre mashed, but no spices)
2 ½ tablespoons almond butter
3 tablespoons unsweetened coconut milk (So Delicious brand, not canned)
¼ teaspoon baking soda
¼ teaspoon baking powder
½ teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon salt
Coconut oil

If you are making your sweet potatoes from scratch, get a small sweet potato and wash and cut it in
half. Put it in a pot of boiling water and boil until it’s very soft. Remove them from water and cool before
peeling the skin off. Once cool use your fingers or a fork and those skins will come right off. Measure out
the ½ cup of those for the recipe and put any leftovers in your fridge for later.

Add all ingredients to blender and blend thoroughly.

Your batter should be pretty liquid-y thin. If it wouldn’t run off a spoon, it’s too thick…add a little more
coconut milk until you get the right consistency.

Heat your griddle over medium heat. Melt a generous bit of coconut oil and pour in the batter, in
whatever shape or size you’d like. When the pancake begins to have surface bubbles near the center
flip and cook other side (each side 2-3 minutes). Add more coconut oil to cook surface as needed
between batches.

Getting your heat right is the key to cooking these babies. If it’s too hot you’ll burn your pancakes before
they’re cooked through. Try a small dollop of batter as a “tester” to see if the temp is just right before
committing the entire batch. If your oil is smoking at any point it’s probably too hot. So adjust your heat
accordingly during cooking. You can also test by sprinkling some water on the griddle; if it flies off
immediately it’s too hot. If it sits for a few seconds before really sizzling it’s not hot enough. The water
should sizzle immediately, and evaporate within 5-ish seconds.

Let your pancakes rest in the oven on “warm” on a paper towel lined plate until all batches are
complete.
Enjoy every bite 

62
 Cinnamon Apple Custard
1 (14.5 Ounce Can) Coconut Milk

1 tbsp. arrowroot flour/starch

1 tbsp. water

3 Apples – Skinned & Chopped

1 Tbsp. ground cinnamon

Mix arrowroot with 1 tbsp. of water until smooth, set aside. Place all remaining ingredients in a pot and
simmer until apples are really soft. Whisk in arrowroot mixture, and simmer until thick, you may need to
add more arrowroot mixed with water if needed. Use hand blender to smooth out, refrigerate
overnight, until semi-solid. Enjoy!

63
 Tuna Salad
1 can of chunk white albacore in water

1 tablespoon Mayonnaise

1/4 cup chopped celery

1/8 cup chopped onion

2 roma tomatoes

Salt, pepper, and garlic powder to taste

Open can of tuna, and rinse tuna under cold water.

Combine tuna and mayo.

Sprinkle with salt, pepper, and garlic powder.

Add in chopped celery and onion.

Serve over a bed of lettuce with sliced roma tomatoes.

64
 Paleo Tacos
You will need:

Filling of choice (beef, chicken, leftovers…)

Iceberg lettuce

Your favorite taco condiments: (I.e. salsa, tomatoes, limes juice, cilantro, avocados, etc.)

Prepare all your ingredients. Wash lettuce, cut toppings, heat filling.

Get a piece of lettuce and fill it with filling and desired condiments. Serve and enjoy!

65
 Zoodles
You will need:

Spiral slicer (you can get one on amazon for $18)

1 zucchini

Meat sauce (see recipe below)

Wash the zucchini and cut of the ends.

If it’s too tall to fit in the slicer, cut it in half. Slice the whole thing in the slicer, I love this slicer because
it is so easy, and it turns out beautiful little “angel hair” zucchinis. If you don’t have a spiral slicer, you
can slice it on a mandolin then slice with a knife into thin strips, or slice it thinly long ways then slice into
thin noodles.

Steam the zucchini in an appropriately sized pan for a few minutes, just until it is tender, but not soggy.
Heat the sauce and immediately serve the Zoodles with the sauce, yummy!!!

Fabulous Meat sauce

Crushed tomatoes

Garlic (5-10 cloves, depending on how much you like garlic, and how much sauce you are making)

Dried Sweet basil

Olive oil

Onions

1-2 pounds of ground beef. Depending on how much crushed tomatoes you are using and how meaty
you like it. Depending on how much sauce you want, will determine how much of the tomatoes you
will want to use. I highly recommend making a large pot of this and storing it in the fridge for
“emergencies”. 

In a large soup pot, heat a little olive oil; add minced garlic (and some finely chopped onions, if desired).
Stir with a wooden spoon, when the garlic starts to turn brown, immediately add crushed tomatoes so it
doesn’t burn. Add some dried sweet basil, a lot, like a tablespoon, depending on how much sauce you
are making, there should be quite a bit. Stir, and bring to a simmer/boil, then reduce to low heat and
cook for at least 30 minutes. It’s really great to start this in the morning and let it cook all day.

66
In a frying pan, brown ground beef and add to sauce. Let it cook for as long as possible, stirring every
now-and-then so it doesn’t scorch.

Chicken Salad
1/2 cup mayonnaise

1 tablespoon lemon juice

1/4 teaspoon ground black pepper

2 cups chopped, cooked chicken meat

1/2 cup blanched slivered almonds

1 stalk celery, chopped

Place almonds in a frying pan. Toast over medium-high heat, shaking frequently. Watch carefully, as
they burn easily.

In a medium bowl, mix together mayonnaise, lemon juice, and pepper. Toss with chicken, almonds, and
celery.

Serve over a bed of lettuce with sliced roma tomatoes.

Homemade Mayonnaise
1 egg

1/2 teaspoon minced garlic

1 tablespoon lemon juice

1 teaspoon prepared yellow mustard

3/4 cup vegetable or olive oil

Salt and pepper to taste

Combine the egg, garlic, lemon juice and mustard in the container of a blender or food processor. Blend
until smooth, and then blend on low speed while pouring oil into the blender in a fine stream as the
mixture emulsifies and thickens, this only takes a few seconds. Add some chipotle powder for a yummy
dip to go with sweet potato fries!

67
 Beef and Mushroom Goulash
1 pound ground beef

2 tablespoons coconut oil

1 diced onion

2 cups sliced mushrooms

½ jalapeño, washed and seeds removed, finely chopped (you can use more or less, depending on your
heat tolerance)

3 TBS paprika

2 ½ cups canned diced tomatoes

Salt and pepper

Heat medium sized pan over med-high heat. Brown ground beef in 1 TBS of oil, then transfer to plate
and cover with tin foil to keep warm.

Heat remaining oil in pan, and stir fry onion, mushrooms and jalapeño for 3-4 minutes or until onions
are slightly tender. Add paprika, and stir well to coat.

Add tomatoes and beef. Cover pan and simmer 20-30 minutes OR put all ingredients in slow cooker on
low for as long as you want, you can do it for a few hours, or all day.

Season with salt and pepper, serve.

68
 Spice Rub Slow Cooker Chicken
1 small free range organic chicken - giblets removed, rinsed, and patted dry with paper towels

1 white onion sliced

1 tsp. sea salt (optional)

2 tsp. paprika

½ tsp. cayenne

1 tsp. black pepper

1 tsp. poultry seasoning

2 tsp. garlic powder

Cover the bottom of the crock pot with the sliced onions. Mix all spices in a small bowl and then rub the
spice mixture all over the whole chicken. Place the spiced chicken on top of the onions in the crock pot,
cover and cook on low for 5-6 hours (depending on your crock pot). No need for any liquid, the chicken
will cook in its own juices. Make sure you spoon the onions and a little bit of the juices over the chicken
when you serve it. Serve with Chipotle Mashed Sweet Potatoes. (See recipe in previous week)

69
 Speedy n’ Spicy Curry Soup
½ yellow onion diced

2 zucchini squash halved and sliced

1 lb. grass fed ground beef

3 minced garlic cloves

2 tbsp. curry powder

½ tsp. ground turmeric

½ tsp. ground cumin

½ tsp. Garam Masala

1 tsp. ground ginger

1 can of coconut milk

1 tbsp. coconut oil

Chopped cilantro

Sauté the onions in the coconut oil until tender, add the ground beef and brown. Add all the spices to
the ground beef and onion mixture and stir well. Pour in the coconut milk and add the sliced zucchini.
Bring the soup to a simmer and let it cook for about 5 – 7 minutes or until the zucchini are tender but
not too mushy. Serve with a little chopped cilantro for garnish.

70
 Lemon Chicken
1/8 cup EVOO

4 garlic cloves, minced

¼ cup dry white wine

¾ teaspoons, dried oregano

½ teaspoon minced fresh thyme leaves

Salt and pepper

2 boneless chicken breasts, skin on

1 whole lemon cut into wedges, plus another for ½ Tablespoon grated lemon zest and 1 Tablespoon
freshly squeezed lemon juice

Preheat the oven to 400®F.

Warm the oil in a small saucepan over medium low heat, add the garlic, and cook for just 1 minute but
don’t allow the garlic to turn brown. Remove from heat and add dry white wine, lemon zest/juice,
oregano, thyme, and ½ teaspoon of salt and pour into a baking dish.

Rinse the chicken and pat it dry and place them skin side up over the sauce. Brush the chicken breasts
with olive oil and sprinkle them generously with salt and pepper. Cut the lemon into wedges and tuck it
among the chicken.

Bake for 30-40 minutes, depending on the thickness of the chicken, until the chicken is done and the
skin is slightly brown. If the skin isn’t brown enough put it under the broiler for a few minutes. Cover the
pan tightly with aluminum foil and allow resting for 10 minutes. Sprinkle with salt and serve hot with the
pan juices. Drizzle some of the oil mixture over your salad for a delicious dressing.

71
 Roasted Ratatouille
2 red onions cut into ¼ inch-thick-half-moons

1 medium eggplant, peeled if desired and sliced crosswise ½-inch-thick, slices then cut in halves or
quarters, depending on size

2 medium zucchini, trimmed and cut into ½-inch-thick rounds

4 tomatoes, peeled (with a serrated vegetable peeler, otherwise skip), cored, and largely diced

Coconut oil

Balsamic vinegar

Preheat the oven to 400®F, using a convection roast setting if possible.

Prepare the vegetables, and put them (not the tomatoes) in a large mixing bowl. Pour coconut oil (about
½ cup), and drizzle generously with balsamic vinegar; mix well so everything is well coated. Spread onto
a cookie sheet (there should be enough oil on the veggies so it drips onto the sheet so you don’t need to
grease it), sprinkle lightly with salt. Bake in the preheated oven, stirring every so often so they don’t
burn, until veggies are tender. Time will vary greatly depending on your oven. Once veggies are tender,
add tomatoes and drizzle with vinegar. Bake until tomatoes soften and shrink. Serve. Mmm!

You can make roasted veggies and do whatever veggies you want, mushrooms, sweet potatoes, bell
peppers, along with these. Try adding diced chicken and make it a whole meal. 

72
 Slow Cooker Meatballs
Mix together (use your hands):

1 lb. grass-fed ground beef

1 lb. sausage

Chopped celery, onions, and carrots

2 eggs

1/3 cup almond meal

Italian seasoning, garlic powder, pepper, and a tiny bit of cayenne

Form into large meatballs and cover bottom of crock pot; you might have to stack them depending on
the size of your crock pot.

For the sauce, mix:

1 16 oz. can of crushed tomatoes

Large handful of torn fresh basil

5-6 coarsely chopped garlic cloves

½ jalapeño, finely chopped

Salt and pepper to taste

Cover meatballs with tomato sauce and cook all day on low. These are even better the next day for
lunch.

73
Paleo 30 Meal Plan Days 11-15 Shopping List
½ pound nitrite free natural chicken sausage
Day 11 1 ½ pounds ground beef
18 eggs
Breakfast: Breakfast Pizza 2 Red, 1 yellow and 1 green bell pepper
1 head fresh garlic
Lunch: Leftover ratatouille and meatballs 3 jalapeños
1 red onion, 3 yellow onions
Dinner: Orange ginger chicken stir-fry, green
5 sweet potatoes
salad 2 ½ pounds of carrots
7 zucchini
Day 12
4 cups almond meal
Coconut oil and olive oil
Breakfast: veggie fritters, grapefruit
Arrowroot Powder (check if you have any)
Lunch: pad Thai 1 apple
½ bunch fresh asparagus
Dinner: roasted carrots with garlic spiced beef, 1/8 cup ground Flax Seeds
salad 2-3 very ripe bananas
¾ cups Walnut Halves
Day 13 1 cup Blueberries
1 lb. Chicken tenders
Breakfast: paleo waffles 3 boneless skinless chicken breasts
Apple cider vinegar (check if you have some)
Lunch: hash from leftover carrots with spiced Fresh ginger (check if you have some left)
beef Almond butter (check if you have some)
Chili garlic sauce and Fish sauce (you only need
Dinner: Cajun chicken over zoodles, salad a little of each, so check if you have any first)
1 lime, 1 orange
Day 14 1 small can of tomato sauce
2 ¼ cups chicken stock
Breakfast: poached eggs over sautéed 1 lb. boneless skinless chicken thighs
asparagus Small package sliced mushrooms plus 8 ounces
of whole
Lunch: chicken zoodles soup ½ bunch arugula
Chuck roast
Dinner: roast beef with vegetables and gravy, Raspberry chipotle jam, paleo dressing, or
salad whatever you want your roast to taste like.
1 can of coconut milk
Day 15 1 package of fresh chicken wings- found with
the other fresh chicken at your local grocer
Breakfast: Blueberry banana bread, hard boiled
Fresh cilantro
eggs Romaine, spring mix, and anything else you
want for green salads
Lunch: Soup made from leftover roast beef &
Spices you will need on hand this week:
veggies Italian seasoning, cumin, chili powder, salt,
pepper, garlic powder, vanilla, cinnamon, dried
Dinner: Paleo chicken wings with homemade basil, Cajun seasoning, onion powder, lemon
barbecue sauce pepper, cayenne pepper

74
 Breakfast Pizza
Crust: (you may want to prepare the night before)

1 lb. meat: ground beef/ nitrite free sausage (you can do one or the other or a mixture of both)

1 egg

¼ tsp. Italian seasoning

Combine and press into a pie pan. Bake in a preheated 350®F oven for 20-ish minutes, check regularly,
you don’t want to over bake it. Take it out as soon as it is no longer pink in the middle, it can even be a
little pink, since you bake more after.

Sauce (garlic cooked in oil, add crushed tomatoes and basil, cook for a long time over low heat)

Toppings:

Red, yellow, and or green bell peppers

Mushrooms

Onions, red yellow or white

Jalapeño, if desired

Spices, like cumin or chili powder

Fresh garlic

Whatever paleo items you might like on it!

Sauté Toppings in frying pan with a little coconut oil, spread sauce over crust, put topping on top, bake
until everything is heated together nicely, about 15 minutes.

75
 Veggie Fritters
2 sweet potatoes, grated

1 carrot, grated

2 zucchinis, grated (squeeze out juice, and drain with paper towels so it’s dry first)

1/4 C fresh cilantro, chopped

2 eggs

1/2 C almond meal

1/4 tsp. black pepper

1/2 tsp. ground cumin

1/2 tsp. garlic powder

Coconut oil

Mix all ingredients together. Heat coconut oil in a skillet over med-hi heat. Form patties out of veggie
mixture. Brown patties in oil, about 4-5 minutes on each side.

76
 Paleo Waffles
Ingredients:
2 Large Eggs
¼ c coconut oil
1 T. Vanilla Extract
¼ C. Water
1 ½ C. Blanched Almond Flour
½ tsp. Sea Salt
½ tsp. Baking Soda
½ tsp. Cinnamon
1 T. Arrowroot Powder
½ apple, finely grated
Coconut Oil, for greasing

In a medium bowl, whisk together eggs, oil, vanilla, and water, until smooth.

Add the almond flour, salt, baking soda, arrowroot powder, and cinnamon. Mix thoroughly,

Add apple and coconut. Mix to combine.

Scoop or ladle (approximately 1/4 C.) into heated (and greased) waffle iron. Cook approximately 1
minute, or until golden brown.

Serve with applesauce and a sprinkle cinnamon, nutmeg, or pumpkin pie spice. My waffles only took
about 1 minute to cook through, so keep an eye on them.

77
 Sautéed Spinach or Asparagus
Baby spinach, washed and ready

1 ½ tablespoons coconut oil

OR

2 garlic cloves, minced

1 ½ Tablespoons coconut oil

½ bunch fresh asparagus

Spinach: Heat oil in a frying pan and add spinach, stir constantly until wilted, remove from heat and
serve immediately with eggs.

Asparagus: heat oil in a large skillet over medium-high heat. Add the garlic and asparagus spears; cover
and cook for 10 minutes, stirring occasionally, or until asparagus is tender. If you like your asparagus
well done reduce heat and cook an additional 10 minutes. Serve with eggs.

78
 Blueberry Banana Bread
1 cup Almond Meal
1/8 cup of ground Flax Seed
½ teaspoon Baking Soda
½ teaspoon Baking Powder
2-3 Ripe Banana’s (smashed)
2 teaspoons Cinnamon
2 Eggs
1 tsp. Vanilla Extract
¾ cups Walnut Halves
1 cup Blueberries

Pre-Heat oven to 375®F.

Combine the dry ingredients in one bowl, and wet ingredients in another. Use a mixer if you have one or
stir until combined (if you don’t use a mixer, be sure to really smash the bananas)

Use Olive Oil as needed to grease a muffin pan or a loaf pan.

Bake the muffins for 22-24 minutes and the Banana Bread Loaf for 30 minutes
Store any leftovers in the fridge so it lasts longer.

79
 Paleo Pad Thai
1 lb. Chicken tenders

1/4 c coconut oil

2 zucchinis

1 onion

4 cloves garlic

1 T apple cider vinegar

2 T fresh ginger, minced

3 tablespoons almond butter

1 T chili garlic sauce

1 T fish sauce

1 lime, juiced

Salt and pepper

Heat half of the coconut oil in a large sauté pan over medium high heat. Chop the chicken into bite-sized
pieces, and brown in the pan, until done in the middle, but do not overcook the chicken or it will get
tough. Set aside.

If you have a mandolin, get it out and start slicing the zucchinis lengthwise, or use a spiral slicer. Or you
can use a knife to slice the zucchinis as thinly as you can (lengthwise). Then slice them into thin strips,
just like a noodle. Another option, for speed, lack of the proper tools or sheer laziness, you can just chop
the zucchinis into chunks. Not quite the same effect, but same flavor.

Add more coconut oil to the pan, so there is about ½ cup of fat in there, and sauté the onion, garlic and
ginger, until soft. Add the fish sauce, chili sauce, vinegar, lime juice and almond butter. Stir to combine.

Add the zucchini noodles and chicken to the sauté pan. Stir to get the sauce incorporated onto the
“Zoodles”. The point here is get the “Zoodles” hot and very slightly cooked through (just like an al dente
noodle), about 10 minutes, less for spiral sliced noodles, more for thicker.

Serve hot and topped with a squeeze of lime juice.

80
 Leftover Hash
1 Sweet potato

1 onion

Leftover beef (spiced beef with carrots)

4 ounces tomato sauce (or other tomato product)

Peel sweet potato and cut into small cubes, and finely dice onion.

Heat coconut oil in large skillet over medium high heat. Add potato and onion, cook, stirring often, until
potatoes are soft. Stir in the leftovers and tomato sauce, and cook for a few more minutes, until hot.
Enjoy!

81
 Chicken Zoodle Soup
Serves 2

1 zucchini, sliced into long noodles

2 cups chicken stock

1 chicken breast

Water

Boil chicken breast in a covered pan for 15-20 minutes or until cooked throughout. Remove from pan
and cool slightly, then shred into pieces.

Heat the chicken stock in a saucepan over medium heat. Add zucchini noodles and simmer for a few
minutes, until noodles are tender (like an al dente noodle). Add chicken and remove from heat. Serve.

82
 Orange Ginger Chicken Stir-Fry
2 Tablespoons coconut oil

1 lb. boneless skinless chicken thighs cut into bite-size pieces

¼ cup sliced mushrooms

½ red bell pepper, thinly sliced

¼ cup chicken broth

1 tsp. fresh ginger, grated

Juice from ½ medium orange

½ tablespoon dried basil

½ jalapeño, minced

Black pepper, to taste

½ bunch arugula stems discarded

In a large skillet, heat 1 tablespoon of the coconut oil and sauté the chicken for 5-7 minutes.

To the chicken, add the sliced mushrooms, red pepper, and onions, and sauté another 2 minutes.

Add the remaining ingredients except for the arugula, stir well, bring to a simmer, and cook for another
2 minutes.

Remove contents from pan and set aside. In the same pan add remaining tablespoon of coconut oil and
the arugula. Sauté until just wilted, about 1 minute. Serve the chicken on top of the greens.

83
 Garlic Spiced Beef with Roasted Carrots
4 cups carrots, peeled and cut into 1 inch pieces

10-14 garlic cloves, minced

Salt/ pepper

Coconut oil

1 jalapeño, seeds removed and finely chopped (optional)

1 b ground beef

Preheat the oven to 400®F, if you have a convection roast or similar setting, now would be a good time
to use it.

Toss the carrots with coconut oil so they are fully coated, spread over a cookie sheet, sprinkle with salt,
and bake in the oven. As soon as the carrots are tender, add 6-10 of the garlic cloves and stir. Cook for a
further 5-ish minutes, just until the garlic starts to brown. Remove from oven immediately so the garlic
doesn’t burn, garlic becomes bitter if cooked too long.

Once the carrots are in the oven, brown the ground beef in coconut oil, about halfway throughout the
cooking process, add the jalapeño and remaining 4 minced garlic cloves. Continue cooking until done.

Combine the carrots and the beef together and serve.

84
 Cajun Chicken over Zoodles
2 zucchini, cut into noodles with spiral slicer or mandolin

2 tablespoons coconut oil

2 boneless skinless chicken breasts, sliced into ½ inch strips

3 garlic cloves, minced

2 tablespoons Cajun seasoning (use 1 if you don’t like it spicy)

1 teaspoons ground pepper

½ can coconut milk (around 8 ounces of a 16 ounce can)

8 ounces mushrooms

Heat coconut milk in a large skillet over medium heat. Add chicken; cook, stirring frequently, until
browned, about 6-8 minutes.

Add garlic, Cajun seasoning and pepper. Add mushrooms and stir to combine. Cover and cook for 5
minutes. Uncover; stir in coconut milk and let simmer another 2 minutes. Stir in zucchini and cook until
the Zoodles are tender. Remove from heat immediately so Zoodles don’t turn to mush, and serve
immediately. YUMMY!

85
 Roast with Vegetables and Gravy
Chuck roast

Coconut oil

Sweet potatoes, peeled and cubed

Carrots, peeled and diagonally cut into 1-2 inch pieces

1 onion, sliced

4 garlic cloves, peeled and crushed (whole)

Raspberry chipotle jam, paleo dressing, or whatever you want your roast to taste like.

Put some coconut oil in the bottom of a slow cooker. Put the roast in first, and then cover it with the
remaining ingredients.

Cook on high for 4-5 hours or low for a lot longer, until it’s done and the veggies are soft. Remove the
meat and veggies from the slow cooker and put on a serving platter.

For the Gravy:

Pour the juices into an appropriately sized skillet/ frying pan. If you want more gravy that the juices will
make, add some beef or chicken broth to it. Bring to a boil, and mix a few tablespoons of arrowroot with
a little water, and whisk in. whisk continually until it thickens. If you want it thicker, add more
arrowroot/water to it. Remove from heat and serve with the roast and veggies. Enjoy!

86
 Paleo Chicken Wings
Ingredients:
1 cup almond flour
1 teaspoon onion powder
1/2 teaspoon garlic powder
2 teaspoons Italian seasoning
2 teaspoons lemon pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon black pepper
1 package of fresh chicken wings- found with the other fresh chicken at your local grocer
Olive oil

Directions:
Preheat oven to 425°F and line 2 baking trays with foil.
Combine flour, onion powder, garlic powder, peppers and Italian seasoning in a mixing bowl or in an 8x8
baking dish.
Spray the chicken wings with the oil, and dip each wing in the almond flour mixture until evenly coated.
Place onto prepared baking trays. Repeat with remaining wings.
Spray chicken with oil again. Bake for 25 to 35 minutes or until crisp and cooked through.

Barbecue sauce
Ingredients:
1 6oz can tomato paste (organic)
1 cup beef stock
3 Cloves Garlic
1/2 of an onion
2 tablespoons Dijon mustard
2 tablespoons apple cider vinegar
1 tablespoon Extra Virgin Olive Oil (EVOO)
1 teaspoon sea salt
2 tablespoons chili powder
Cayenne pepper and crushed red chili flakes (to make it spicy)

Directions:
Dice your onions and garlic as fine as possible. The finer you dice these, the better the flavor will spread
through the entire sauce.
Combine all ingredients in a sauce pan.
Bring sauce to heat on stove with a low setting.
Cover and simmer. Stir frequently and taste regularly. The longer you simmer, the more consistent your
flavor will be. Try 20-30 minutes.
Enjoy!

87
Paleo 30 Meal Plan Days 16-20 Shopping List (continued)
1 red onion
Day 16 8 bacon strips
1 head fresh garlic
Breakfast: Paleo zucchini bread with fresh fruit Blueberries
Strawberries
Lunch: Taco Salad Raw walnuts
Raw almonds
Dinner: Shepherd’s Pie, broccoli
Goji berries
Day 17 Unsweetened almond milk
3 sweet potatoes
Breakfast: Zucchini Frittata 1 cup baby spinach leaves
1 ½ lb. ground pork sausage
Lunch: Chicken Fajitas 3 lb. ground beef
3 lbs. boneless skinless chicken breast
Dinner: green chili stew 2 bell peppers
3 yellow or white onions
Day 18 1 Portobello mushroom
2 lemons, 1 lime
Breakfast: Paleo “cereal” Iceberg lettuce
You choice of paleo toppings: (i.e.) diced
Lunch: Leftover shepherd’s pie & stew tomatoes, sliced avocados, salsa, guacamole,
Salsa Verde, etc.
Dinner: Amazingly easy slow-cooker salsa
1 avocado
chicken, fresh salad 8 slices nitrite/gluten free natural deli turkey
1 large carrot, grated
Day 19
14.5 ounce can of green beans
Breakfast: Baked eggs Fresh rosemary, fresh thyme, fresh cilantro
3 oz. can of tomato paste
Lunch: Avocado Deviled Eggs Olive oil
1-12 oz. bag of frozen cauliflower
Dinner: Veggie Lasagna, green salad 1 pound beef sirloin
4 cups chicken or beef broth
Day 20 2/3 pounds of sweet potatoes
2 cups roasted/peeled/chopped green chili
Breakfast: Breakfast Sweet Potato Hash with 1 jar paleo salsa
poached eggs 1 (14.5 ounce) can crushed tomatoes
1 small eggplant
Lunch: leftover lasagna and salsa chicken 1 cup unsweetened coconut flakes
Spring mix, romaine, and anything else you
Dinner: Coconut Lime Chicken, green salad want for green salads

Shopping List Spices you will need on hand this week: Cloves,
2 dozen eggs salt, pepper, pumpkin pie spice, nutmeg,
5 zucchinis cinnamon, paprika, Chili Powder, Cumin, Onion
1/2 cup almond butter Powder, Garlic Powder, Oregano, red pepper
1 cup almond meal flakes, dried sweet basil, Italian seasoning.
3/4 cup chopped walnuts

88
 Zucchini Bread
4 eggs
2 medium zucchinis, grated
1/2 cup almond butter
1 cup almond meal
1 1/2 tsp. cinnamon
1 1/1 tsp. nutmeg
1 tsp. pumpkin pie spice
1 tsp. baking soda
1/4 tsp. sea salt
1/4 tsp. cloves
3/4 cup chopped walnuts

Preheat oven to 350°F. Separate egg yolks and egg whites in separate bowls, in one bowl beat the egg
yolks and combine remaining ingredients, except for the walnuts and mix well. In a separate metal bowl,
whip the egg whites until they form stiff peaks. Fold in the eggs whites with the zucchini mixture. Add
chopped walnuts and mix well.
Pour batter into a prepared 9x5 loaf pan. Bake approximately 60 minutes until golden brown. Let cool
for 15-20 minutes before removing from pan. Slice, serve and enjoy.

89
 Zucchini Bacon Frittata
5 eggs, whisked together

1 small zucchini, grated

¼ red onion, diced

1 garlic clove, minced

4 bacon strips, diced

In a skillet, cook the diced bacon until crispy. Pour out almost all of the grease, leaving some behind to
cook the veggies in. Add the onion, garlic, and the zucchini and sauté for 3-4 minutes. Spread the
mixture evenly over the bottom of your pan and pour the eggs evenly over the mixture. Cover and let
cook over medium heat for about 4 minutes or until the eggs start to bubble around the edges. Move
the frittata into your oven and under the broiler for another 3-4 minutes or until the frittata is no longer
runny on top and the frittata is firm. Watch carefully while cooking! Slice like a pizza to serve.

90
 Paleo “Cereal”
Blueberries

Strawberries

Raw walnuts

Raw almonds

Goji berries

Unsweetened almond milk

Cinnamon

Put fruit and nuts in bowls, pour on almond milk, and sprinkle with cinnamon, and voila!

91
 Baked Eggs
4 ramekins (small single-serving oven proof dishes)

4 eggs

4 bacon strips

1 tablespoon coconut oil

½ sweet potato, grated

¼ red onion, finely diced

½ zucchini, grated

1 cup baby spinach leaves

¼ teaspoon paprika

Sea salt and black pepper to taste

Preheat your oven to 350®F. Start cooking your bacon. While the bacon is cooking, heat the coconut oil
in another pan and add the grated sweet potato and onion, sauté for about 5 minutes. Add the grated
zucchini and cook for another minute or two. Add the spinach and cook until the spinach is just wilted.
Add the paprika, sea salt and pepper to the vegetables, mix well, and divide the mixture evenly into the
bottom of your 5 ramekins. Carefully crack one egg on top of the veggie mixture into each ramekin.
Place the ramekins on a baking sheet and bake for 15 minutes. While the eggs are cooking, crumble up
your cooked bacon. After the 15 minutes in the oven, sprinkle each egg evenly with the crumbled bacon
and bake for an additional 3-5 minutes or until the eggs whites are set but the egg is still a little bit
“jiggly” so that the yolks are not quite cooked all the way through. Scoop the eggs carefully out of the
ramekins and serve in bowls. Be creative with your ingredients, these can be made many different
ways.

92
 Breakfast Sweet Potato Hash
1 lb. ground pork sausage

2 sweet potatoes grated

3 tbsp. coconut oil

Cinnamon OR Cajun seasoning

Brown the sausage in a large soup pan. Add the coconut oil and shredded sweet potatoes to the cooked
sausage. Stirring often, let the potatoes cook until they are soft, about 7 minutes. Add a TON of
cinnamon or sprinkle generously with Cajun seasoning, and serve with poached eggs. YUM!

93
 Taco Salad
For the Meat:

1 TBSP Chili Powder

1 TBSP Cumin
1/2 TBSP Paprika
1 TBSP Onion Powder

1 TBSP Garlic Powder

2 tsp. Oregano
a pinch of red pepper flakes

1 pound ground beef, chicken, or turkey

Combine the seasoning mix with 1 cup of water, mix well and set aside.

In a frying pan brown the meat and drain. Next, add the seasoning mix. (If it tastes too spicy for you, add
some extra water.) Stir the meat and water mixture continuously while maintaining a medium heat.
When the water is evaporated and the meat still looks moist your taco meat is done.

Select and prepare the other stuff for your taco salad

Here are some ideas, but use whatever paleo items you want:

Shredded Lettuce
Diced Tomatoes
Red Onions
Guacamole or Avocado
Organic Salsa

In a large bowl combine the meat and the toppings. Mix well, top with fresh squeezed lime juice and
enjoy! MMM!

94
 Chicken Fajitas

1 lbs. chicken breast cut in thin strips

1 bell pepper

1 onions, sliced

1 Portobello mushrooms

1 TBSP oregano

1 TBSP chili powder

1 TBSP cumin

2 chopped garlic cloves

Juice of 1 lemon

2 tbsp. coconut oil

Iceberg or romaine lettuce (to serve)

You choice of paleo toppings: (i.e.) diced tomatoes, sliced avocados, salsa, guacamole, Salsa Verde, etc.

Combine the chicken, bell peppers, onions, mushrooms, spices, garlic and lemon juice in a bowl and mix
well.

If preparing ahead of time, let marinate in the refrigerator for about 4 hours.

When ready to cook, heat a large skillet on medium heat and cook the whole preparation with the
coconut oil until the chicken is cooked through and the onion and bell pepper are soft.

Put the hot chicken preparation in a large bowl and let everyone prepare their own fajitas on top of
lettuce leaves with their favorite toppings.

95
 Avocado Deviled Eggs

4 hard-boiled eggs

1 avocado

1 tsp. lemon juice

Salt & pepper to taste

8 thin slices of nitrite free/ gluten free natural deli turkey

Peel and half the eggs and spoon their yolks into a bowl. Mass the yolks with the avocado, hot sauce,
lemon juice, salt and pepper to taste. Refill egg whites with the yolk mixture. Drape turkey slices on top,
and serve!

96
 Shepherd’s Pie
1 ½ pounds of ground beef

1 large carrot, grated

½ large onion, finely chopped

½ of a 14.5 ounce can green beans, drained

1 tablespoons of fresh rosemary, minced

1 tablespoons of fresh thyme, minced

3 cloves of garlic, minced

3 oz. Of tomato paste

A few glugs of red wine

Olive oil

Salt & pepper

1-12 oz. bag of frozen cauliflower

1 tablespoons coconut oil

2-3 tablespoons coconut milk

Microwave the cauliflower until tender. Put all of the florets into the food processor as well as the salt,
pepper and coconut oil. Process and while everything is pureeing, add in the coconut milk, you may
need more or less depending on your taste and the consistency of the cooked cauliflower, taste and see
if more salt and pepper is needed. Place in a bowl and set aside.

Preheat your oven to 400®F.

Heat a pot to medium-high heat. Brown the beef in olive oil. Prepare all the veggies. Once the meat is
done, add the vegetables and herbs, garlic last. Taste, and sprinkle with salt again. You want the onions
and carrots to get a chance to cook, so give them 6 or 7 minutes to get tender. Finally add in the tomato
paste and wine. Reduce the heat a little and let the wine cook down a bit, about 3 more minutes.

Pour the meat mixture into an 8x8 glass baking dish, and then spread the cauliflower mash over the
meat mixture. Bake the pie for about 20 minutes in a 400®F oven or until everything starts to get golden
and delicious. This tastes even better the second day! 

97
 Green Chili Stew
2 TBSP. coconut oil

1 pounds beef sirloin, cut into 1-inch cubes (you can also use ground beef)

1 cup diced onion

2/3 TBSP. minced garlic

4 cups chicken or beef broth

2/3 pounds of sweet potatoes

2 teaspoons salt

2 cups roasted/peeled/chopped green chili, use more or less depending on how spicy you want it

2 TBSP diced red bell pepper

1 TBSP chopped cilantro, to taste

Heat oil in a 6-quart pot over high heat and brown the meat in batches. Set aside. In the same oil, sauté
the onions until they are golden. Add the garlic and sauté 1minute. Return the meat to the pan along
with any juices that may have accumulated. Add the broth, potatoes, salt and bring to a boil. Reduce the
heat and simmer for one hour, until the potatoes are tender. Add the green chili and the red bell
pepper, and cook 15 to 20 minutes more. Add the cilantro, stir and serve.

98
 Amazingly Easy Slow-Cooker Salsa Chicken
Ingredients:
1 pound chicken breast
1 jar paleo salsa

Directions:
Put the chicken in your crockpot, and pour entire jar of salsa on top. Cook on high for 30 minutes and
then low for 4 hours. Use two forks and pull apart, this stuff practically falls apart! Enjoy!

99
 Veggie Lasagna
¼ small onion, finely diced

2 garlic cloves, minced

1 TBSP coconut oil

½ pound ground beef

½ pound mild Italian sausage

2 TBSP dried sweet basil

¼ tsp. sea salt

½ TBSP black pepper

1 (14.5 ounce) can crushed tomatoes

1 zucchini

½ eggplant

Heat the olive oil in a large soup pot over medium-high heat, sauté the onions and garlic for about 3
minutes. Add the ground beef and sausage and brown. Add the crushed tomatoes, basil, salt, and
pepper. Bring to a boil, and then reduce heat to medium-low, simmer for at least 30 minutes.

Preheat the oven to 350®F.

Wash and trim ends off of zucchini and eggplant, then slice long ways with a mandolin slicer, so they are
similar to lasagna noodles.

In x8 glass baking dish layer the sliced zucchini, making sure to overlap the long slices, and ladle on a
thick layer of ½ the meat sauce. Top meat layer with a layer of sliced eggplant, and top with remaining
meat sauce. Cover tightly with aluminum foil and bake for 30 minutes. Let the lasagna sit for 10 minutes
before slicing and serving.

100
 Coconut Lime Chicken

2 large chicken breasts

1 C unsweetened coconut flakes

1/4 C fresh cilantro, finely chopped

1 T fresh lime zest

1 tsp. Italian seasoning

1 tsp. black pepper

1 tsp. garlic powder

1 tsp. onion powder

Pinch sea salt

2 eggs

1/4 C coconut oil

Preheat oven to 350 degrees. Pound the chicken breasts till thin (put in bag and flatten with rubber
mallet) and cut the chicken breasts in half, set aside. In a heavy skillet, heat coconut oil on medium high
heat. In a shallow dish, beat the two eggs. In another shallow dish, combine the coconut, cilantro, lime
zest and remaining spices. Dip chicken breasts in egg and then into the coconut mixture (chicken should
be well coated with coconut). Add chicken immediately to the hot pan and brown until chicken is golden
brown (about 4 minutes on each side). Place browned coconut chicken pieces on baking dish and bake
for an additional 10-12 minutes. Serve with lime juice squeezed on top and enjoy!

101
Paleo 30 Meal Plan Days 21-25 Shopping List

Day 21 6 cups mushrooms

1 lb. mushrooms of any kind
Breakfast: Grilled Garlic Mushrooms with Bacon
4 large Portobello mushrooms
6 strips of bacon
Lunch: Creamy Sweet Potato Soup
Fresh Parsley
Dinner: Portobello Burgers Olive Oil
1 head fresh garlic
Day 22 Coconut oil
2 onions
Breakfast: Scrambled Eggs with Veggies 1 small bunch of asparagus (see if you have any
left)
Lunch: Leftover Portobello Burgers and Coconut 18 eggs
lime chicken 1 ½ cups almond meal
3 ½ ounces smoked salmon, thinly sliced
Dinner: Mint Pesto Chicken Stir-Fry, green salad 4 large zucchini
Chives
Day 23 2 large sweet potatoes
2 cans of coconut milk
Breakfast: Salmon and Zucchini Fritters 5 cups of chicken stock
1 stalk not head of celery (see if you have any
Lunch: Green salad with roasted chicken, left from last week)
cherry tomatoes, and dressing (50/50 balsamic Romaine lettuce leaves
vinegar/EVOO) 2 roma tomatoes
4lbs of ground beef
Dinner: “Enchiladas”, green salad 2 cups fresh mint leaves
1/4 cup pine nuts
Day 24 2 lb. chicken thighs
Arrowroot (check to make sure you have some
Breakfast: hard boiled eggs, fresh melon
on hand)
Lunch: leftover enchiladas and mint pesto stir- 10 ounces tomato paste
2 red bell peppers
fry
1 yellow bell pepper
1 green bell pepper
Dinner: Garlic-Cumin Grilled Chicken Kabobs,
2 red onions
green salad Fresh ginger
Day 25 1 lb. boneless, skinless chicken breasts
Wooden skewers
Breakfast: Bacon and Chive Omelet, fresh 2 cups broccoli
A good bunch of fresh baby spinach
orange slices
Spring mix and other stuff for salads
Lunch: Egg Salad Spices to have on hand for this week: Salt,
pepper, dill, Curry powder, chili powder, cumin,
Dinner: Coconut Curry Stir-Fry, Green Salad ¼ cup of chili powder, dried oregano

102
 Grilled Garlic Mushrooms with Bacon

2 cups sliced mushrooms

3 strips of bacon, diced

3 tbsp. parsley, finely chopped

3 tbsp. olive oil

3 garlic cloves, finely chopped

Salt and Pepper

Pre-heat your grill on medium-high heat.

Place all ingredients in a bowl and combine well.

Place on grill and cook, stirring occasionally for 5-8min, or until bacon has become slightly crispy and
mushrooms have shriveled slightly. Add salt and pepper to taste.

Serve immediately.

103
 Scrambled Eggs with Veggies
Coconut oil

1 onion, finely chopped

1 cup mushrooms, washed and thinly sliced

2 asparagus stalks, finely chopped

3 eggs

Salt and pepper

Heat a frying pan over medium- high heat. Add about a teaspoon of oil and onions and cook until
onions are soft. Add mushrooms and asparagus, cook for a few more minutes then remove from pan
and set aside. Turn up the heat to high and add about a tablespoon of olive oil to the pan. You need the
pan to get super-hot, (just don’t let it smoke) what you would think is too hot (that’s how to make
scrambled eggs, the pan should be hot enough that the eggs are done within 30 seconds). In a small
bowl, beat eggs with a fork, and add the veggies. If the pan starts to smoke, turn off the heat, let it cool,
and start heating it over again. Add the eggs and veggies and stir with a spatula. (You might think you
got it too hot, but you didn’t, DON’T TURN DOWN THE HEAT!) Keep stirring and as soon as the eggs
are solid, turn off the heat and put them on a plate. (If you wait till they are done in the pan, they will be
overcooked by the time they are on the plate.) Sprinkle with salt and pepper and eat immediately.

104
 Salmon and Zucchini Fritters
2 eggs

1 ½ cups almond meal

3 ½ ounces smoked salmon, thinly sliced

2 large zucchini, roughly grated, liquid squeezed out

1 tablespoon chopped dill

Coconut oil

Combine eggs and almond meal in a bowl and whisk until smooth. Stir through smoked salmon, zucchini,
dill, salt and pepper.

Place oil in a frying pan and heat over medium heat. Spoon 1heaping tablespoon of the salmon mixture
into the pan, allow room for spreading.

Cook for 2-3 minutes each side or until golden underneath and cooked through.

Remove and repeat with remaining smoked salmon mixture, adding oil to the pan between each batch.

105
 Bacon and Chive Omelet
3 eggs

3 strips bacon

Chives

Cook the bacon over medium heat in a large frying pan. Pour out the grease and wipe the pan clean.
Pour 1 teaspoon of the bacon fat back into the pan and heat until super-hot. Whisk 3 eggs, pour into the
pan. Add chives and bacon, when the omelet is cooked through, fold in half and serve. This makes 1
omelet, so expand recipe according to your needs.

106
 Creamy Sweet Potato Soup
2 large sweet potatoes, peeled and diced
1 can of coconut milk
Chicken stock
salt and ground black pepper, to taste

Put the sweet potatoes in a large soup pot and pour on stock until it barely covers the top. Boil until
potato is very tender (so that it mashes when you lightly squash it with a fork.) Use a hand blender and
blend until smooth. Stir in coconut milk, and season with salt and pepper. Enjoy!

107
 Egg Salad
2 large hard-boiled* eggs, peeled and chopped

1-2 tablespoons mayonnaise (to taste)

2 tablespoons chopped celery

Curry powder (to taste)

Salt and pepper (to taste)

2 romaine lettuce leaves

2 roma tomatoes, sliced

Mash up the chopped egg a bit with a fork. Mix together the chopped hard-boiled egg, mayonnaise,
celery and onion. Sprinkle with salt and pepper and curry powder to taste. Mix, spoon into lettuce leafs,
add sliced roma tomatoes, and enjoy. (Serves 2)

* To make hard boiled eggs, place a few eggs in a saucepan; cover with at least an inch of water,
preferable 2 inches. Add a half teaspoon of vinegar and some salt to the water (if the shells crack while
boiling, the vinegar will help keep the egg in the shell). Cover the pan and bring the water to a boil. As
soon as the water begins to boil, remove the pan from heat and let it sit, covered, for 10 minutes. Drain
the water from the pan; add cold water to cool the eggs, let sit a couple minutes longer.

108
 Portobello Burgers
2lbs of ground beef
2 eggs
1 clove garlic, minced
½ teaspoon chili powder
½ teaspoon cumin
Sea salt and freshly ground black pepper to taste
4 large Portobello mushrooms
A few tablespoons of olive oil (the amount will depend on how large your mushrooms are, so start with
a little and add more as needed)
Sea salt and freshly ground black pepper to taste

Place the ground beef in a large bowl and add the eggs. Combine until the eggs are evenly mixed
through.

Mix in the garlic, cumin, chili powder, and season with salt and pepper.

With your hands, form 4 patties that are slightly smaller than the mushroom caps so they can fit on top
once cooked.

Place on a preheated grill and cook each side for about 5-7 minutes, depending on the temperature of
your grill.

Rinse the mushrooms and pat them dry.

Remove the mushroom stems, coat the caps in olive oil and then season with salt and pepper. Do not let
the oil penetrate for long, or the mushrooms will start to get soggy.

Place on the preheated grill and cook on each side for about 5-7 minutes.

To assemble the burgers, put a grilled Portobello cap on a plate, top with a patty. Top with lettuce,
tomatoes, avocados, pickles, homemade ketchup, mustard, and/ or mayonnaise.

109
 Mint Pesto Chicken Stir-Fry
Coconut Oil

2 cups mint leaves

1/4 cup pine nuts

1/4 cup olive oil

1 lb. tender chicken, cut in thin strips

1 sliced onion

1 lb. mushrooms of any kind, quartered

Process the mint and pine nuts in a food processor and slowly integrate the olive oil. Heat the wok and
stir-fry the chicken with coconut oil. Remove the chicken from the wok, reheat and stir-fry the onion for
3-4 minutes. Add the mushrooms and stir-fry for another 2 minutes. Return the chicken to the wok and
stir in the mint pesto. Cook for another 3 minutes, until everything is hot.

110
 “Enchiladas”
1 red bell pepper
1 yellow bell pepper
1 green bell pepper
2 red onions
2 garlic cloves
2 pounds meat
1 recipe of Enchilada Sauce

Start by making the sauce (recipe below), and while it is simmering, prepare the veggies. Dice the bell
peppers and onions, and mince the garlic.

For the meat you can use stew beef (It’s already cut up, so that’s nice) or a larger piece of beef cut into
cubes. Chicken is also really good. You can use breast, but dark meat is better (boneless-skinless thighs).

Heat a large skillet with a few tablespoons of coconut oil over high heat. Once the pan is really hot, add
the meat and sear it. (You just want it to get brown on the outside but not cooked on the inside, so the
pan has to be really hot.) Add all remaining ingredients except the sauce, and stir. As soon as the garlic
starts to turn slightly brown, turn off the heat. As this point, you can either dump into a crockpot and
pour the sauce on and cook on low until the meat is cooked through and the veggies are tender, OR
Pour the sauce into the skillet and bake the whole thing in a 350®F oven until the vegies are tender and
the meat is cooked through.

Serve immediately, and enjoy thoroughly 

Paleo Enchilada Sauce

3 tablespoons coconut oil
½ tablespoon arrowroot
1/4 cup chili powder
2 cups chicken stock
10 ounces tomato paste
1 teaspoon dried oregano
1 teaspoon ground cumin
1/2 teaspoon salt

In medium saucepan heat the coconut oil. Stir in the arrowroot starch, constantly stirring with a wooden
spoon. Cook for 1 minute. Add chili powder and cook for 30 seconds. Add stock, tomato paste, oregano,
and cumin. Stir to combine. Bring to a boil, reduce heat to low and cook for 15 minutes. The sauce will
thicken and smooth out. Enjoy!

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 Garlic-Cumin Grilled Chicken Kabobs
1 lb. boneless, skinless chicken breasts

1 red bell pepper cut into chunks

3 cups mushrooms

2 zucchini squash cut into chunks

2 cloves garlic, crushed

2 tablespoons ground cumin

2 tablespoons coconut oil

1/2 teaspoon sea salt

Wooden skewers

Soak wooden skewers for at least 15 minutes before grilling.

Slice chicken breasts length-wise into 3 or 4 strips each.

Combine crushed garlic, cumin, coconut oil and sea salt in a bowl.

Place the chicken into the spice mixture and coat each piece. Cover and refrigerate for 2 hours.

Just before dinner time, prepare the grill and soak the skewers.

Alternate skewering pieces of meat and veggies with a skewer.

Grill until fully cooked.

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 Coconut Curry Stir-Fry
Coconut Oil

1 lb. tender chicken cut in thin slices

2 cups broccoli

1 can of coconut milk

1 1/2 teaspoon curry powder

1 teaspoon grated ginger

A good bunch of fresh baby spinach

Salt and pepper, to taste

Prepare the sauce by mixing together the coconut milk, curry powder and grated ginger. Set aside.

Stir-fry the chicken in a hot wok with coconut oil. Remove the chicken from the wok, set aside, reheat
the wok and stir-fry the onion with more coconut oil for about 2 minutes. Add the broccoli and stir-fry
another 3 minutes. Return the chicken to the wok, add the coconut curry sauce and the spinach and
cook until the spinach is just wilted and the whole preparation is hot. Sprinkle with salt and pepper.
Optionally garnish with some coconut flakes.

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Paleo 30 Meal Plan Days 26-30 ¼ cup almond milk
1 cup coconut flour
Day 26 6 medium size zucchini
1 medium size green onion
Breakfast: Pumpkin Pancakes 4 large tomatoes (make sure they are flat on
the bottom so they won’t tip while baking)
Lunch: Leftover Kabobs & Coconut Curry Stir-Fry 3 strips of bacon
EVOO
Dinner: Cider Vinegar Chicken with Mashed
1 ¼ cup coconut milk (not canned)
Sweet Potatoes Iceberg lettuce
Toppings: (avocados, tomatoes, finely chopped
Day 27
cucumber, etc.)
Breakfast: Zucchini cakes with eggs-over- Coconut amino, if you can find it (it’s just like
soy sauce, only paleo)
medium
1 head fresh garlic
4 medium yellow onions, 1 red onion
Lunch: lettuce wraps (using leftover cider
3/4 teaspoon chipotle chili powder
vinegar chicken) 2 medium sweet potatoes
7 cups chicken stock
Dinner: Moroccan Chicken
1 medium red bell pepper, diced
Day 28 3 cups fresh Arugula
1 pound pre-cook ready to eat medium shrimp
Breakfast: Baked Tomato Egg Surprises 3 fresh large ripe mangos
2 kiwis
Lunch: Chipotle Chicken stew (using leftover 1 fresh cantaloupe
Moroccan chicken) 3 tablespoons fresh lime or lemon juice
1 cucumber
Dinner: Zucchini Quiche 5 mushrooms
2 tomatoes
Day 29 Curly salad leaves
Balsamic vinegar
Breakfast: Leftover Quiche Fresh Basil, parsley, cilantro, and 2 green onions
6 boneless, skinless chicken breast halves
Lunch: Fruity Shrimp Salad ½ cup apple cider vinegar
400g can of diced tomatoes
Dinner: Eggplant Parmesan Stacks 1 lemon
Day 30 1 small eggplant
1 ½ cup almond meal
Breakfast: Fluffy Coconut Flour Pancakes 1 lb. ground beef
2 large cans crushed tomatoes
Lunch: Mushroom Salad 1 lb. salmon fillet (skinless, with bones
removed)
Dinner: Salmon Cakes with Kiwi Mango Salsa 1 jalapeno pepper
Spices you’ll need on hand for this week:
Shopping List Cinnamon, baking powder, salt, pepper, vanilla,
½ cup canned pumpkin baking soda, chipotle chili powder, nutmeg,
2 ½ dozen eggs
paprika, Italian seasoning.
Coconut oil

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 Pumpkin Pancakes

½ cup canned pumpkin

2 eggs

¼ cup coconut oil

¼ cup coconut milk

¼ cup coconut flour

1 tsp. cinnamon

1 tsp. baking powder

Preheat griddle to 350®F. In a large bowl combine dry ingredients. In a smaller bowl combine wet
ingredients.
Stir wet ingredients into dry. Spoon mixture onto griddle and cook 2-4 minutes per side. Enjoy!

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 Zucchini Cakes
2 medium size zucchini

1 teaspoon salt

2 green onions, finely chopped

2 garlic cloves, minced

1 egg

½ cup almond flour/meal

½ teaspoon baking powder

Coconut oil for cooking

Grate the zucchini using a large scale grater, not a small one or it would get mushy when cooking.

Once grated, place the zucchini in a bowl and toss in the salt. Allow the zucchini to sit in the salt for at
least ten minutes. Then, extract any excess water from the zucchini (you’ll be surprised at how much
liquid there is.) The easiest way to do this is to place the grated zucchini in a large piece of cheese cloth
and wring it out. Or you can put the zucchini in a colander, and push the liquid out the sides, and then
dry it with a paper towel or two; it works fine, just make sure you get it really dry.

Return the zucchini to a large bowl and combine with the green onions, garlic, almond flour, eggs, and
baking powder.

Mix together well, and form cakes of about 2 to 2.5 in diameter out of the mixture.

Place a large skillet over medium-high heat. You want the skillet to really warm up before you add the
coconut oil.

Add the coconut oil, enough to coat the entire surface of the pan, so about a ¼ cup, maybe more
depending on the size of your pan. Immediately put the zucchini cakes in the pan, you don’t want to
heat the oil; it will melt pretty fast, so as soon as you add it, plop in the cakes. Allow them to cook for 3-
4 minutes on each side, just enough so they are crispy and golden brown. Enjoy these delicious patties
as is, or a side dish with a soup or something. They also work really well for breakfast, with an egg on
top.  However you eat them, it will pretty darn good.

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 Baked Tomato Egg Surprises
4 large tomatoes*

4 eggs

3 strips of bacon

1 tablespoon EVOO

Black pepper to taste

Pre-Heat your oven to 425®F.

Cut off just the top of the tomatoes and carefully scoop the insides out; you don’t want to poke a hole in
the tomato and have the egg leak out.

Crack one egg into each tomato and bake for 25 minutes.

While they are baking, cook the bacon.

When the tomato “surprises” are done baking, crumble the cooked bacon on top, and enjoy 

*While selecting tomatoes, get ones that are flat on the bottom so they are less likely to tip over while
baking.

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 Fluffy Coconut Flour Pancakes
4 eggs, room temperature

1 cup coconut milk

2 teaspoons vanilla extract

1/2 cup coconut flour

1 teaspoon baking soda

1/2 teaspoon sea salt

Dash of cinnamon (optional)

Coconut oil for frying

Preheat griddle over medium-low heat. In a small bowl beat eggs until frothy, about two minutes. Mix in
milk and vanilla.

In a medium-sized bowl combine coconut flour, baking soda, and sea salt and whisk together. Stir wet
mixture into dry until coconut flour is incorporated.

Grease pan with butter or coconut oil. Ladle a few tablespoons of batter into pan for each pancake.
Spread out slightly with the back of a spoon. The pancakes should be 2-3 inches in diameter and fairly
thick. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to
brown. Flip and cook an additional 2-3 minutes.

Serve hot with coconut oil, applesauce, and/or fruit.

You can add fruit as desired. Just keep the pancakes small and watch them so they don’t burn.

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 Lettuce Wraps
Meat filling (any kind, leftovers are awesome)

Iceberg lettuce

Toppings: (avocados, tomatoes, finely chopped cucumber, etc.)

Coconut amino, optional (it’s just like soy sauce, only paleo)

Mix the meat and your desired toppings together in a bowl. Scoop into lettuce leaves, wrap, and devour!

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 Chipotle Chicken Stew
2 tablespoons coconut oil
1 medium yellow onion, chopped
3/4 teaspoon chipotle chili powder
1 Tablespoon sea salt
2 medium yams, peeled and diced
4 cloves garlic, crushed
leftover cooked chicken
2 zucchini, chopped
4 cups chicken stock (just to cover plus 2 inches)
1 medium red bell pepper, diced

Heat a large 6 or 8-quart pot over medium heat. Add coconut oil then add onions and sauté for 5 to 7
minutes.

Add garlic, chicken, zucchini, sweet potatoes, chipotle, and salt, sauté a minute or two more. Add the
chicken stock. Simmer covered for 20 to 30 minutes or until yams are tender. Enjoy!

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 Fruity Shrimp Salad
3 cups fresh Arugula
1 pound pre-cook ready to eat medium shrimp
1 cup fresh cubed mango
1 cup fresh cubed cantaloupe
3 tablespoons fresh lime or lemon juice
1 teaspoon cinnamon
1 teaspoon nutmeg

Mix together shrimp, mango, cantaloupe, cinnamon, nutmeg and lemon/lime juice.
Put in a bowl on top of arugula. Top with balsamic dressing (half and half of EVOO and balsamic vinegar).
Enjoy!!!

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 Mushroom Salad
Half a cucumber peeled
5 mushrooms
2 tomatoes
Curly salad leaves
2 tablespoons olive oil
2 tablespoons balsamic vinegar
Fresh Basil

Slice the cucumbers as thinly as you can without cutting off your fingers  slice the mushrooms as thin
as possible without them falling apart. Half the tomatoes then slice them thinly as well. Make the salad
leaves tiny, put it all in a big bowl, drizzle oil and balsamic vinegar on top. Add basil; give it a good toss,
and enjoy.

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 Cider Vinegar Chicken
4 tablespoons coconut oil

4 6-ounce boneless, skinless chicken breast halves

2 yellow onions, thinly sliced

3 large garlic cloves, minced

½ cup apple cider vinegar

2 cups chicken stock

Preheat a large skillet over medium high heat.

Add two tablespoons of coconut oil. Season chicken with salt and pepper and add to the hot skillet.
Brown the chicken on both sides, 3 minutes per side. (You are not trying to cook the chicken; you just
want a nice brown outside, because you cook the middle later.) Remove the meat and cover with foil.

Add the remaining tablespoon of coconut oil, the onions and the garlic to the pan. Season the onions
with salt and pepper and cook, stirring frequently for 7-8 minutes, you want those onions to caramelize.

Add the cider vinegar and stock. Turn the heat up to high and bring the liquids to a simmer. Once
simmering, return the chicken to that pan. Cook the chicken in the sauce for about 10 minutes, flipping
the chicken over halfway through the cooking time. Once the chicken is cooked, serve with mashed
sweet potatoes. (Make sure to get lots of those juices, mm-mm!

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 Moroccan Chicken
2 chicken breasts, diced

1 ½ tablespoons coconut oil

400g can of diced tomatoes

1 garlic clove, minced

1 bunch fresh parsley, chopped

1 teaspoon ground paprika

Zest of 1 lemon

½ cup water

Heat a pan over medium heat, add coconut oil and chicken. Fry the chicken for 5 minutes until browned
(doesn’t need to be cooked through).

Add tomatoes, parsley, lemon zest, garlic and paprika and cook covered for another 15 minutes, adding
more liquid if necessary.

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 Crust-less Zucchini Quiche
1/3 cup chopped onion

2 cups shredded zucchini

1 clove garlic

4 eggs

1/4 cup almond milk

Coconut oil

Preheat oven to 350 degrees.

In a medium frying pan, sauté onion, zucchini, and garlic in coconut oil over medium heat.

In a large bowl combine eggs, almond milk, parmesan cheese, and beat well.

Add zucchini, onion, and garlic mixture to the egg mixture and mix well.

Use a little coconut oil to grease your casserole dish and pour mixture in.

Bake the quiche in 350®F oven for about 30 minutes, depending on your pan.

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 Eggplant Parmesan Stacks
1 small eggplant

1 cup almond meal

2 eggs

Salt and pepper

Italian seasoning

1 recipe of meat sauce (page 22)

Coconut oil

Preheat the oven to 425®F.

Thinly slice the eggplant. In a shallow baking dish beat eggs with a fork, set aside. In another shallow
baking dish combine almond meal, salt, pepper, and Italian seasoning. Set aside.

Dip each slice of eggplant in the egg mixture, and then dip in almond mixture on both sides of the
eggplant and place on a greased baking sheet, drizzle with more oil. Bake 10 minutes or until tender,
turning once.

On each plate, cover a few slices of eggplant generously with meat sauce. Enjoy!!!

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 Salmons Cakes with Mango Kiwi Salsa
Serves 2 Adults
1 lb. salmon fillet (skinless, with bones removed)

2 eggs

1 jalapeno pepper, minced

2 tablespoons coconut flour

1/2 teaspoons salt

1/4 teaspoon pepper

Coconut oil

1 large ripe mango, diced

2 kiwis, peeled and diced

4 tablespoons chopped cilantro

1/2 cup red onion, minced

Olive oil

Sea salt

Check salmon carefully to be sure all bones have been removed. Chop into a fine dice and set aside.

Beat eggs in a large bowl. Mix in coconut flour, salt and pepper.

Mince jalapeno and add to the egg mixture. Add the salmon and combine completely.

Warm a skillet over medium-high heat, and add coconut oil when pan is hot.

Test the pan to be sure it is hot by dropping a tiny portion of salmon mixture in the pan-- it should sizzle
immediately.

Add the salmon mixture to the coconut oil in small (3") cakes and fry until they are golden brown on the
outside, and cooked pink on the inside (a minute or two on each side). You don’t need to drain off any
excess coconut oil, leave it on, it’s good for you. You can even add a little extra coconut oil on top if you
want, for extra brain food.

Meanwhile, prepare salsa by combining diced mango, kiwi, red onion and cilantro in a bowl. Drizzle with
olive oil and add sea salt to taste. Serve on top of salmon cakes. Enjoy! 

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Why get Paleo Help?

Why Should You Invest $5 a month for the Paleo Help Service?

I have talked with hundreds of people, as I'm sure you have, that have done some sort of a
"diet" and been successful at losing weight. But then after they reached their goal, they
slowly gained it all back.

This is because the "diet" they were on was not a lifestyle. It was just something to lose
weight and then they returned to their old ways. That is what is different about the Paleo
lifestyle. You have adopted a new lifestyle.

However, let's be real. With every healthy lifestyle there is still the temptation to fall
back into our old habits. I felt so sad for someone that I saw go through a major
transformation going paleo over a 6 month period, losing over 50 pounds, only to gain it
ALL back...plus more over the next year.

So after you complete your first 30 days of living Paleo, I DON'T want to see you fall back
after all that you will invest.

So I developed a system that will help you "stay on the paleo path" so that you don't
fall back and lose all the effort you put into this. For just $5 a month you can continue to
get motivation and education from me to help you stay true. You can get one or both of the
following:
 A near daily tidbit sent via text message to your phone to remind you of things you
need to do and give you new things I've found that would interest you.
 A weekly email that will include links to important things, videos, audio interviews
with paleo professionals, and even links to future cooking classes we will be doing
so that you can watch and learn more...and get new recipes.
 As a special bonus you will also get all the new paleo recipes we develop or find so
that you never get bored.

All you need to do is click this link and it will take you directly to the website and you will
be automatically subscribed. In fact, I'm so convinced you will find it helpful that I'm going
to give you the first week FREE. You can cancel it at anytime. There is no contract. You just
take advantage of the benefits as long as you like. You will work hard over the next 30 days
and I don't want you to lose ANY of the positive ground you will make. So click here to get
more info.

Closing Thoughts
So I just want to share my gratitude for you allowing me to coach you through the Paleo
30 Day Challenge. Remember, Paleo is a LIFESTYLE, not a DIET.

You have now learned HOW to do paleo and you can do it on your own. But every now and
again I may have valuable info I want to get to you. So be on the lookout for emails from me.
These emails will be different than if you sign up for the Paleo Help service.

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