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Nourish Your Inner Caveman: Natural Health Secrets From Your Prehistoric Ancestors


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Disclaimer This book is intended for informational use only. It is not meant to replace the advice of your healthcare provider. Before adopting any new diet or exercise program, consult with your healthcare provider. He or she can evaluate any new health regimen in light of your personal medical history.

Natural Health Secrets From Your Prehistoric Ancestors

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Table of Contents Introduction Page 4 Chapter One: The Health Dangers of the Modern Diet Page 8 Chapter Two: The Caveman’s Diet Before Agriculture, and Its Amazing Health Benefits Page 20 Chapter Three: How to Eat Like a Caveman Page 28 Chapter Four: Making It Work -- Planning Your Meals Page 38 Chapter Five: Recipes for Your Inner Caveman Page 44 Chapter Six: Tips, Tricks, and Techniques To Guarantee Your Success Page 60 Conclusion Page 67 Appendix: Food Lists Page 68 References Page 74 Natural Health Secrets From Your Prehistoric Ancestors

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Introduction

W

elcome!

You're about to start an insightful, healthy journey. You're about to meet your inner caveman, as strange as that sounds, and learn how to keep him healthy.

But more important than that, this journey is all about improving the quality of your modern diet, of your physical -- and emotional – health, and of the overall quality of your life. If you're like most of us, you haven't even realized that you have an inner caveman (or cavewoman as the case may be), let alone realized that you may need to actually nourish him or her. While "nourishing your inner caveman" is a clever phrase indicating a need for a change of eating habits, it's more appropriate and a more accurate description of a very successful eating plan than you ever thought possible.

A new way of eating: Digging up the past for A healthier future As you might have already surmised, this new eating plan I'm presenting really isn't new at all. In fact, it's probably the oldest diet around. I really can't confirm that every caveman had sixpack abs, though some authors claim this is so. But our ancestors were fit. They walked for long distances in search of big game, and they walked in search of fruits, berries, and nuts. When food options dwindled in one location, they migrated to a better place to live. (A new cave home, if you will.)

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www.paleodiet.biz Think about it. How far do you walk in a day? How far could you walk? (Therein lies the real question!) Are you fit enough to walk several miles? Most of us pale in comparison to the caveman’s ability to excel in physical activity. Many of us sit behind desks for most of the day, then complain about having no energy when we come home as we sit in front of the television eating our processed, packaged foods. Frozen pizzas, restaurant carry-out, quick-and-easy fixes after a rough day at work…. And don't forget those treats we think we deserve: potato chips, corn chips, cheese puffs, and more! Sure, they're convenient. But what exactly is the price we're paying for this convenience? An ever-increasing incidence of diabetes and obesity for starters. Plus a growing rate of asthma, arthritis, and an increase in autoimmune diseases. Never thought of that as the price? It may be a coincidence that what many nutritionists label the “Standard American Diet” creates an acronym that spells out the word SAD. But it's an extremely accurate description of how we eat in the Western World.

Yeah? You say, But a caveman diet? Perhaps trekking millions of years back for an answer to the problem we've dug for ourselves (with our forks, no less!) seems a bit extreme to you. But once you learn how our prehistoric relatives ate prior to the advent of agriculture, you’ll certainly have a different opinion. This new eating style is based on the theory that the genes we as modern humans are actually the result of life conditions which formed more than a million years ago in our evolution, even before the advent of agriculture. Farming, the cultivation of wheat and other plants, did not even exist until approximately 10,000 years ago. The Paleolithic Era, the period from which this eating plan is derived, ended about 20,000 years ago.

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www.paleodiet.biz We now place those two statements together with the fact that genes take hundreds of thousands of years at a minimum and two million years at most to adapt an organism’s metabolism and physiology to different lifestyles. That means we're still working with a system that's more comfortable with a nonagricultural diet. The bottom line is this: the 10,000 years since the advent of farming is not nearly enough time for our genes to adapt to not only grains, but legumes and dairy products. You can see why so many people have so many digestive issues with today's diet. That's what this book is all about. Not only are you about to learn that you do, indeed, have an inner caveman, but you're about to learn what foods and nutrients he's craving. In Chapter One, I outline the hidden and not-so-hidden health dangers of the current diet of the western world. You'll be introduced briefly to the dangers of additives and flavorings. And I'll explain the ultimate consequences of consuming too many of these so-called foods: a growing list of degenerative diseases. Chapter Two outlines how your ancient ancestors ate prior to the advent of agriculture. You'll learn what they ate before they discovered they could make wheat and other grain foods. We'll explore the incredible health benefits that returning to that eating pattern might hold for you. Not only will you hear the opinions of nutritionists, naturopathic doctors, and public health officials, but you'll read the results of the latest clinical trials and research.

SAD: Standard American Diet Chapter Three tells you how you can trade the Standard American Diet for a healthier, simpler way of eating. We'll cover specific foods you should avoid, as well as the foods you can enjoy in unlimited amounts, and foods that should only be eaten in moderation.

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www.paleodiet.biz But I'm not going to leave you high and dry there, hoping you somehow incorporate this new eating lifestyle into your life. Chapter Four helps you plan your meals so you can achieve success. I've also included a few recipes based on nourishing your inner caveman to help kickstart your journey. These recipes are only meant as a beginning. Finally, Chapter Six presents you with a list of 26 tips, tricks, and techniques to help you get over the bumps along the road as you travel towards your ultimate health goals: increased energy and less fear of degenerative disease. As you travel on this healthy journey, you'll discover the wonderful diversity of foods and meals you can enjoy. Nourishment that not only will satisfy you, but will please your entire family as well.

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Chapter One: The Health Dangers of the Modern Diet

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here's no doubt about it: we live in a technologically advanced society. There's also no doubt that we've used that technology to develop the modern diet. Those innovations provide us with convenience.

We can microwave frozen food, from vegetables to pizza. We can pop fruits and vegetables out of cans, heat them on the stove, and serve them to our families in record time. We can even take meats (for the most part cooked), dump them into a skillet, and have a meal. But we ignore the additives, flavorings, and colorings -- most of which are artificial -- that are attached to those convenience foods. What's the price tag for this convenience? Many nutritionists think it's our very health. Are they exaggerating, trying to scare us into a different diet? Or are they prophets warning us to repent and clean up our dietary act? It's easy to dismiss these dire warnings as merely voices in the woods crying wolf. But the research -- increasing every day -tells us we might want to pay some attention. To that end, I'm revealing just a few of the potential dangers in our reliance on processed, packaged foods. Everyone is well aware of the growing obesity and diabetes rates, not only in the

Natural Health Secrets From Your Prehistoric Ancestors


www.paleodiet.biz United States, but in most of the Western World. There's no need to revisit these trends. But what is less known is the reputable research being done concerning the additives we eat every day as part of our diet. I'm just going to cover a few of them, but if you're interested, you can do more research on some of the others.

The Hit List Of Additives! The first additive is aspartame. Think twice about the foods and drinks you're consuming that contain this artificial sweetener. Not familiar with aspartame? Perhaps you're more familiar with it under the brand names of Equal or NutraSweet. It's in the diet soda you're sipping as you read this! Think you're safe from the ill effects because you don't drink diet soda? Think again. It's found in more than just soft drinks. Aspartame is, in fact, placed in more than 5,000 products in more than 60 countries worldwide.

Most-wanted list Of dangerous substances That means somewhere throughout your day, you may encounter this potentially dangerous additive even if you don't purposefully choose low-calorie foods. And if you chose sugarfree foods in an attempt to reduce your family's consumption of that ingredient, the odds are even greater you're consuming aspartame unknowingly. So what makes aspartame so dangerous? Over half of aspartame is a substance called phenylalanine. Never heard of it? Not surprised. But in this case what you don't know can hurt you. Those who see this sweetener as harmless are quick to say that phenylalanine is nothing more than a naturally occurring amino

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www.paleodiet.biz acid. It's safe, they say. But that's only part of the story. It's true that it's natural -- but it's not meant to be taken in the quantities we're consuming it. When it gains dominance in our bodies, it can actually lower the seizure threshold in your system. And that's not the only dangerous aspect of this seemly beneficial additive. Another 40 percent of this sweetener is composed of a substance called aspartic acid, which has been linked to lesions in the brains of mice and other laboratory animals.

Wood alcohol, you say? But wait, we're not done dissecting aspartame. Once it enters your system, it breaks down into methanol, specifically 10 percent wood alcohol (by weight), formaldehyde, formic acid and DKP, also known as diketopiperazine. This last ingredient is a widely acknowledged brain tumor agent. Interestingly, aspartame begins breaking down at approximately 85 degrees Fahrenheit. Hmm. Your average body temperature is 98.6 degrees. According to some experts, this artificial sweetener begins its potentially deadly transformation about 10 minutes after you consume it. These revealing facts are the result of investigative legwork performed by Mary Nash Stoddard, author of The Deadly Deception: Aspartame. She's also a spokesperson for the Aspartame Consumer Safety Network (ACSN).

Symptoms of aspartame overload "How can I tell if aspartame is harming me?" you ask. The following is a list of potential symptoms that may indicate you're consuming too much of this substance. They include: • • • • • •

Unexplained headaches Nausea Hearing loss Vertigo Slurred speech Depression

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www.paleodiet.biz • • • • • • •

Anxiety attacks Fatigue Joint pain Menstrual irregularities Chest pain Arrhythmia Increased appetite

Increased appetite? How ironic. This last symptom certainly negates the very reason why millions of individual use this product to begin with: to lose weight!

Avoid it? You've got your work Cut out for you! So how do you avoid consuming aspartame -- or at the very least, limiting it in your daily diet? It'll take some perseverance on your part, but it can be accomplished. For starters, become a diligent food label reader. Start with any product you consume that's marked “diet.” Read its label. The odds are good -- actually overwhelming -- that it's sweetened with this artificial sweetener. But don't stop at that! Check the labels on your processed and packaged foods, even if they’re not “diet.” Aspartame can be lurking in products you would never even have imagined. An effective method of kicking the aspartame habit is to slowly wean yourself off processed foods -- and that's what nourishing your inner caveman is really all about, now isn't it? -- and to incorporate more fresh fruits and vegetables in your diet. Another technique to helping flush these poisonous toxins out of your system is to drink plenty of water. Most experts recommend you drink at least eight glasses daily.

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www.paleodiet.biz The Plain Facts While You're Kicking the Sodium Nitrite Habit . . . Page | 12 Of course, one of the goals of nourishing your inner caveman is to eventually be able to say no to foods containing sodium nitrite. That may take some time. You may not be able to get up one morning and say no to bacon. You may also find yourself, occasionally, at a cook-out with no menu options except for hot dogs. So until you can wean yourself from these foods, you can at least protect yourself. According to natural health professionals, the best way to do this is to consume generous quantities of vitamin C and E before you eat foods containing sodium nitrite. Source: http://www.naturalnews.com/011148.html,

Sodium Nitrate . . . Danger, Danger! Another additive that's potentially dangerous is sodium nitrite. You may have heard of this one. It's added to a host of foods -in addition to just about every luncheon meat -- to help extend its "shelf life." Without it, the grocery store wouldn't be able to keep the meat around as long as it does. Nor would you, for that matter, be able to keep the meat in your refrigerator for any length of time.

Natural Health Secrets From Your Prehistoric Ancestors


www.paleodiet.biz Not only that, but sodium nitrate is found in just about every packaged and processed food on the market today. We're unknowingly consuming it -- and undoubtedly in larger quantities than we suspect! Some of the items that contain this preservative include bacon, hot dogs, ham, breakfast sausage, pepperoni, and beef jerky. It's even found in the meats sold in canned soups. Some researchers and public health officials believe that sodium nitrite might even be the primary trigger of pancreatic cancer in those individuals who consume these products -- even in moderate amounts. A recent study backs up this educated hunch. This new study cites a 67-percent increased chance of developing this form of cancer in people who ate these foods regularly. But pancreatic cancer isn't the only danger waiting for you at the end of that hot dog. Higher leukemia rates have been associated with the consumption of hot dogs. And some health care experts advise expecting mothers to avoid processed meats. Why? This preservative is linked to a heightened risk of brain tumors in infants.

Avoid sodium nitrite? It's easier said than done! That's not to say it can't be done, but it will take the same perseverance you bring to your attempts to minimize your consumption of aspartame. The first step is to choose not to eat processed meats. (And of course, this is advocated when you nourish your inner caveman!) Beyond that, you need to be wary of the processed foods you purchase as well as the entrees you order in restaurants. This is especially true when you eat at fast-food restaurants. Sodium nitrite, believe it or not, is found in literally thousands of items at restaurants nationwide. When you shop, search out products that are specifically nitritefree. Manufacturers are beginning to get the hint and are

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www.paleodiet.biz offering consumers these foods. Don't be surprised if you have to go to a health food store or even a "natural grocer" to find some of these products. But considering the potential deadly consequences, it is worth the effort.

Salt overload The next item that has potentially deadly consequences to your health is salt. Technically, it’s not a food we normally think of as being an additive. Many of us consider salt to be an essential cooking spices. But the truth of the matter for food manufacturers is that it’s an additive. And it's frequently overused and abused. Doesn't seem possible, does it? But what if I told you the average American consumes nearly twice the maximum recommended limit in a single day?

International Warning on salt use! What if I told you that a group as prestigious as The World Health Organization (WHO) recognizes the dangers of this trend? This group recommends a global trend toward reduction in salt intake. To begin with, excessive salt consumption accounts for nearly half of the fatal strokes and many cases of heart disease worldwide. The average American consumes the equivalent of nearly two teaspoons of salt daily. And yes, that is twice the maximum recommended limit! Now are you ready to take notice? But, you say, you don't even pick up the salt shaker. That very well might be true. The majority of salt you eat is hidden. It's stashed in many of the processed foods we eat daily -everything from canned soups to spaghetti sauce to frozen dinners! Current salt consumption is approximately 9 to 15 grams daily. And this consumption is the major contributing factor to high blood pressure, according to WHO.

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What would it take to Improve your health? Merely decreasing consumption of salt by 6 grams would reduce deaths from strokes almost 25 percent. Not only that, it would also reduce heart disease by nearly 20 percent. How does this translate into lives saved? Nearly 2.5 million lives would be saved every year worldwide.

So how much Is enough? Good question. The National Institute of Health recommends no more than 2,400 mg a day. And this is for a healthy person. If you're already diagnosed with high blood pressure, then you consume no more than 1,500 mg daily.

Read labels! Am I sounding like A broken record? Since you don't shake your salt shaker, how do you reduce your intake? You already know the answer, I'm sure. By limiting -or eliminating -- processed and packaged foods. Certainly your inner caveman will be thankful. Again, you start with -- you guessed it! -- reading labels. The sodium content of every food is marked clearly on the label. But be ready for a rude awakening. What you discover you may not like. Heck, you might not even accept it at first. The average frozen dinner contains more than 1,000 mg of salt. That's one entire gram of sodium. And some contain as much as 1,500 mg -- or 1.5 grams. Eat one frozen dinner and you've reached the upper limit of recommendation for salt consumption in an entire day!

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www.paleodiet.biz You also need to watch how much pizza, how many submarine sandwiches, hamburgers and hot dogs you eat. These are also chockfull of salt.

Start limiting Salt intake today! You can take a first step toward limiting your salt consumption by limiting the amount of cured foods you eat. You'll notice that cured foods are foods to be avoided when you start nourishing your inner caveman. And now you can see why! Not only am I talking bacon as a cured food, but you need to avoid pickled products as well. There are also a few foods you may not have thought about including Chinese food and ketchup!

Another daily fare: Sugar as a dangerous ingredient! You've probably heard that as Westerners we consume too much sugar -- refined white sugar, that is! And no doubt you shake your head in sympathy as you drink your sodas, sip your lattes, and eat the double chocolate brownie. But here again you're accounting for only the sugar you can recognize. As we talked about salt being stashed in untold numbers of foods, so is sugar. Even if you're diligent, you and your children are still sugar consumers in greater quantities than you would ever think. You say you buy your children sugar-free pudding. That's great! But let's look a little closer at that pudding. Despite what the label may try to convince you, that dessert is not really sugar-fee. It still contains something called lactose -a carbohydrate found in milk products.

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www.paleodiet.biz The many hidden Faces of sugar As we consumers get more savvy about label reading and the ingredients in our food, food manufacturers are getting more clever themselves, in an attempt (some would say) to disguise the sugar content of foods. By law, a manufacturer must list the ingredients in the food by weight. The closer to the top of the ingredient list an ingredient is, the greater the amount of that substance is in the product. In many cases, manufacturers are literally "hiding" different forms of sugar in their products. Let's take a look at a typical, supposedly healthy granola bar. Many parents are now substituting these for candy bars. But is it really doing any good? Here's the list of different types of sugars in them: sugar, dextrose, fructose, corn syrup, and sorbitol. Fully one third of the 15 ingredients in a typical granola bar is some form of sugar. The average American consumes (now get this!) between two to three pounds of sugar in a week. In the last decade -- a short 10 years! -- the consumption of refined sugar has increased from approximately 26 pounds per person yearly to a whopping 135! The sad part is, most of us don't even know that we're eating that much. Now let's compare this to the late nineteenth century. We're specifically looking at the years from 1887 to 1890. The typical American only ate five pounds a year! Hmm.

Blame the Industrial revolution? In fact, some writers and health experts say our decline in health and eating behavior started shortly after that period, at the start of the twentieth century. To be exact, they say, it was all rooted in the Industrial Revolution. Early in the nineteenth century, the Western World experienced a migration. People moved from the farms and into the cities.

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www.paleodiet.biz They found jobs at the new factories that were powered by the latest invention -- steam power. Urban populations grew. Feeding these large numbers of people, stripped of their access to growing their own food, grew increasingly difficult. But the problem was soon assessed and remedied by some very clever inventors and entrepreneurs. The solution: mass food production. Indeed, fueled by that marvelous invention of steam power, mills geared up to produce white flour. Why white flour? Because it had a longer shelf life than whole-grain products. Canned foods soon followed. And the traditional techniques of curing and salting meat yielded to a new, modified method more conducive to mass production. Not only that, but food manufacturers discovered that the addition of certain chemicals could also extend the shelf life of foods.

One progressive step for man, A leap backward for mankind! The problem of feeding the urban people was solved. Mass produce food at a central locale and deliver it via the new steam-powered transportation -- ships and trains. Grocery stores popped up. Restaurants sprung up in neighborhoods. And the best part? This new system kept the cost of foods to a reasonable level. At the same time, the average urban dweller had difficulty storing traditional foods. Fresh meat, fruits, and vegetables did not keep well. It was difficult to keep them cold. It would not be until later in the twentieth century that

Today, the average American eats 31 percent more processed and package foods than fresh foods. -- Source: Study Finds Processed Foods Affect Mental Health, http://www.naturalhealthrese arch.org/nhri/?p=2958

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www.paleodiet.biz refrigeration could be used to any extent. The picture is now coming into focus. The factory workers eventually came to depend on locally prepared baked goods, using imported white flour. They also found an abundance of processed meat -- with a longer shelf live because they were salted, cured, or canned. Additionally, they traded fresh fruits and vegetables for the canned or pickled variety. Fresh fruits were treats, something a family would eat only on holidays like Christmas. But that's not all. Soon these processed foods found their way to the farmland as well, once a bastion of fresh foods. Farmers discovered that if they ate these store-bought foods, they had more resources to sell and in turned increased the farm's productivity and profits. I'm sure you see where this story is headed.

A rise in digestive problems: Merely a historical coincidence? Some health experts point out that this is about the time people began to complain about digestive problems. Reported cases of indigestion rose. Specific illnesses increased, including rheumatoid arthritis and multiple sclerosis. Not only that, but it was in the early 1900s that the very first verified case of a heart attack occurred. Addtionally, more people experienced vitamin deficiencies as more processed foods were introduced to the diet. In fact these deficiencies were practically endemic during this period, even in the farm population. And it appeared that obesity was on the rise as well. That's exactly what the following chapter talks about: how our ancient ancestors ate before the introduction of agriculture!

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Chapter Two: The Caveman's Diet Before Agriculture, and Its Amazing Health Benefits

F

ive hundred times longer.

What does that time period represent? That's how much longer Natural Man, as Joseph Morse explains in his book, The Evolution Diet: All-Natural and Allergy Free, has been living than we have existed as a culture.

Surprised? Wondering what the secret to their longevity was? The secret to their success, he says, was their innate ability to eat foods based on their surroundings -- on their environment. In a nutshell, our prehistoric ancestors actually evolved into efficient eating machines. They developed a specific eating pattern, consuming small quantities of low-sugar foods, as well as small quantities of high-fiber foods. The men hunted during the day searching for protein. When they actually made a kill, they feasted on the meat. Lean meat I might add. Not fatty meat. The woman would forage the area for berries, nuts, seeds, and other nutritious fruits. These foods would sustain them until the next successful hunt. Granted, the exact diet of these ancient ancestors depended on their location and climate. The diet for those societies who lived in the tropical regions was based more on plant foods. The farther north you look, you'll discover more animal products -protein -- included in their eating habits.

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www.paleodiet.biz As you can see, when you nourish your inner caveman, you start by adopting the basic premise of the hunter-gatherer diet. According to some archeologists, data on our ancestors who lived 40,000 to 50,000 years ago paint a strikingly healthy picture. Your average prehistoric individuals were rather tall and athletic.

Lean mean hunting machine: Prehistoric ancestors' health He had well defined muscles and practically no body fat. In a nutshell, your average prehistoric man was "fit, strong, and healthy," as Christine Lydon says in her book, Ten Years Thinner. Not only that, she says, but obesity and heart disease didn't even exist! This is the picture of man before the introduction of grains into his diet. These facts alone necessitate a deeper look to see what the secret of their health was. A full two-thirds to three-quarters of our prehistoric ancestors’ diet, in caloric terms, came from wild game. They augmented this with significant quantities of plant-based foods including fruits, seeds, nuts, tubers, and leafy vegetation. Compared to how we eat, the caveman's diet contained more protein and less energy-dense carbohydrates. There is a certain irony in the diet of the average Stone Age individual. Looking back, he seems to have eaten what we would call "unhealthy amounts" of dietary fat. Yet, they were surprisingly healthy.

The advent of agriculture: Inadvertent health downfall? Natural Health Secrets From Your Prehistoric Ancestors

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www.paleodiet.biz Then the prehistoric man discovered agriculture. The whole nature of our ancestors’ diet changed from that moment forward. As we noted, Paleolithic humans from the Old Stone Age acquired most of their energy from foods abundant in protein and fat and low in carbohydrates. But in this new era, known as the Neolithic, people began to eat -- and eventually rely on -- carbohydrates. Their diet slowly changed so that proteins and fat composed a much smaller portion of their daily eating. This seemingly innocent shift, which we have called "progress" up until now, actually proved disastrous to their health. And that's not just an idle opinion. The evidence, according to many paleontologists, is found in the remains of bodies from this era. But we don't have to dig into the past to discover the benefits. All we need to do is to look at three contemporary cultures whose diets nearly duplicate what our ancestors ate prior to the advent of agriculture.

Three Contemporary "Prehistoric Diets" No, it's definitely not politically correct to call the following three societies “prehistoric.� Bu, I've termed them in this manner because of their diets. The three population segments, as diverse as they are, have one factor in common: they all have the longest life spans in the world. Not only that, their populations are virtually unscathed when it comes to suffering from modern degenerative diseases. Interested in finding out who these people are? They are the Sardinians, residents of the Mediterranean island of Sardinia; the Okinawans, who live on the island of Okinawa off the coast of Japan; and a religious group, the Seventh Day Adventists. Each of these groups keeps a low-calorie diet composed primarily of fruits and vegetables.

Advantages of the Okinawa lifestyle Natural Health Secrets From Your Prehistoric Ancestors

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www.paleodiet.biz If there's a diet that could be called the polar opposite of the Standard American Diet, then this one may be it. The Okinawans start by eating a minimum of seven servings of vegetables a day. In addition, they eat two to four servings of fruit. (Are you with me so far?) This group of islanders doesn’t strictly follow the caveman pattern, though. They do eat some grains, mostly in the form of noodles, bread and rice -and just about all of them are whole grains. The Sardinians and Seventh Day Adventists eat in a similar manner. And as a group, they not only experience an amazing longevity, but experience very little degenerative diseases. According to many nutritionists, eating whole plant foods slows your body's digestive processes. This actually helps your body to absorb nutrients more effectively. And in the long run, this gives you a more balanced array of vitamins and minerals. Not only that, but a slow digestive process means your appetite is regulated and your blood sugar remains level.

The Plain Facts A High-Protein Diet Wonder what would happen if you went on a high-protein diet for six months, without increasing your physical activity or even reducing your calories? Research says you can lose between 10 to 15 pounds. But what if, in the same span of time, you actually did exercise more and decreased the calories you ate, in addition to adhering that same highprotein diet? You could lose between 30 to 75 pounds. Impressed?

Prehistoric, yet Natural Health Secrets From Your Prehistoric Ancestors

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www.paleodiet.biz Revolutionary Revolutionary. Definitely a word that's been tossed about carelessly in recent years. But in regards to nourishing your inner caveman, it's perhaps the only term that really applies. No Page | 24 hype involved -- honest. But it's not revolutionary for the reasons you may initially think. It doesn't involve using cutting-edge technology or state-of-the art science. Instead, the concept of eating like our prehistoric ancestors is stunning because it actually inspects and uses ancient biology. But that's not all.

Listening to your body's Needs and cravings! This new eating plan also helps you to actually "get in touch" with your body again. Once you start practicing it, you'll be able to know what is wants, and more importantly, what foods it rejects. This leads to better overall health and less illness. As you learn what to eat and -- if you listen close enough -when to eat, you'll discover that your body will find its own ideal weight, unencumbered by the confines of society. It's the last diet you'll ever go on. And it's really not fair to call it a diet in the modern sense. You'll gladly adopt this as a new eating lifestyle. Today's statistics are woeful, and research is uncovering the culprit: what we eat.

As the research Continues to mount

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www.paleodiet.biz Listen to the results of this research revealing that a calorierestricted diet can actually inhibit the development of tumors. Numerous studies on animals have determined that of all the dietary changes that could be made, a restriction in the consumption of calories is the most effective way to inhibit the growth of tumors. When the report says calorie restriction, it doesn't mean just in unhealthy foods. It means the fewer calories you eat overall, the less chance you'll have of developing growths. That's just one study. Another study shows a distinct relationship between a high-fat diet and a greater incidence of both breast and colon cancer. Not only that, but when a high-fat diet is consumed, cancers form and the growths begin earlier in life than in those individuals who limit their fat intake. On the flip side of these studies are several acknowledging a direct connection between foods rich in natural ingredients -much like the ones you'll be examining when you nourish your inner caveman! -- and a reduced incidence of cancer. One researcher succinctly explained that natural foods contain "protective factors" which guard against the development of cancer. In one study using mice, animals eating a natural diet had a smaller incidence of acquiring tumors than those placed on a diet based on processed foods.

Need more proof? Here's yet another study! It's not the foods themselves, according to a new study, it's what happens to the foods when they're cooked via specific methods. These foods promote the oxidation of your system as well as overall inflammation of your body. Medical science is only now recognizing the link between these two conditions and the onset of degenerative diseases, including cardiovascular disease. The study, conducted by researchers from the Mount Sinai School of Medicine, is published in the

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www.paleodiet.biz professional publication, the Journal of Clinical Endocrinology and Metabolism. The substances that are created during the cooking process are known as Advanced Glycation End Products -- or cleverly referred to as AGEs. The specific processes which trigger this effect? You can probably already guess. They include fried, grilled, dried, smoked, and pasteurized methods. "Even though the AGEs pose a more immediate health threat to older adults, they're a similar danger for younger people, including pregnant women and children," according to researcher Helen Vlassara. The problem is that they're in practically all the cooked foods we eat. The additional problem is they are nothing less than addictive. After all, they add the flavor to the meal that draws us back time and again.

Yes, there's good news To this finding The research also indicates that we can limit the level of these health-snatching AGEs. And the even better news is that it's not that difficult. Simply cooking at a lower heat can help control them. Additionally, you can attempt to retain as much of the water content in the foods as possible. And the researchers also recommend that you avoid eating packaged and fast foods. (Hmm! Now this is sounding like nourishing your inner caveman!) All of this helps your body to restore its own defenses.

Looking for details? Here they are! There's good scientific evidence to back these statements up. One study took 40 healthy individuals between the ages of 18 and 45 and over the age of 60, as well as 9 persons who suffered from kidney disease. These persons were given either a standard Western diet (the type most of us eat) or a diet with half the AGE content.

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www.paleodiet.biz The second group poached, stewed, or steamed their foods instead of frying or preparing their meals through other methods. Each group consumed the same total amount of calories. The trial continued for four months. At the end of that time, those who followed the low-AGE diet had as much as a 60 percent reduction in biomarkers for these toxins than the second group. "What is noteworthy," according to Vlassara, “…is that reduced AGE consumption proved to be effective in all study participants, including healthy persons and… those who have a chronic condition….” Now you’re getting a feel for how nourishing your inner caveman can truly help your energy level, your outlook on life, and your overall health. Many individuals discover that the effort and time they put into changing their diets -- and eating more like their prehistoric ancestors -- is actually a wise investment in their health, as well as the health of their family. Not only are they feeling better and eating better, but many of these individuals also experience an improved mental outlook! Are you ready to learn the changes necessary to truly nourish your inner caveman? It's in the next chapter.

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Chapter Three: How to Eat Like a Caveman

P

erhaps by now you're completely convinced the Standard American Diet is slowly destroying your health. Or you're at least willing to try a new way of eating in hopes of gaining -- or regaining -- energy you believe you rightly deserve.

Or it could be you're still just curious about this proposed eating plan and haven't committed yourself yet. In any case, it's time to unveil the foods which nourish your inner caveman and those which harm him. There's no subtle way to introduce these foods. When you decide to adopt this new eating plan, it will mean you'll need to devote time and effort. The first step, though, is knowing what foods you need to have in your house from which you can choose. And remember, you don't have to go cold turkey. You can slowly transform your eating patterns, changing one habit at a time. Even limiting your consumption of prepared foods to two nights a week and having fresh vegetables as side dishes the other five is a great start. Don't underestimate even that seemingly small step. Don't let these lists overwhelm you. The foods-you-should avoid list may seem daunting and make you have second thoughts about even caring about the caveman inside of you. But if you look closely at the foods you can enjoy -- and abundantly -you'll be pleasantly surprised.

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www.paleodiet.biz You're going to be amazed at the foods which you're invited to eat on this eating plan. That's especially true when it comes to the list of meats you can consume. So, why don't we start there? While fatty meats are definitely off limits, lean cuts of meats are a vital part of this lifestyle plan. Here's the list (check the appendix in the back of this book to find the entire list printed out concisely for your convenience): • • • • • • • • •

Chuck steak Extra-lean hamburger (no more than 7% fat) Lean beef (trim it of all visible fat) London broil Lean pork Pork chops Pork loin Flank steak Top sirloin steak

The same guidelines apply to your eating habits for poultry. As long as you eat poultry lean, you're nourishing your body. Here are just a few examples: • • •

Chicken breast Game hen breasts Turkey breast

You may also be surprised to learn that you're encouraged to eat some types of organ meats in order to keep that caveman inside you healthy. Enjoy beef, lamb, pork, and chicken livers. You can also eat beef, lamb, and pork tongues.

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www.paleodiet.biz Eggs? What about eggs? Surprisingly, egg consumption is encouraged, as long as you keep it to a maximum of six eggs per week. If you love to eat eggs, consider making a two-egg omelet instead of three. Don't think it'll satisfy you? Stuff it with plenty of fresh vegetables. It will not only fill you up, but you just may discover it's one of the most delicious ways to eat eggs. My favorite omelet vegetable is broccoli. The taste of it permeates the entire omelet!

Nuts and seeds… With a warning. By now you probably know that nuts are abundant sources of monounsaturated fats. You also know that these are the "good" fats. They help to lower your cholesterol, reducing your risk of heart disease. They're also credited with reducing the risk of some cancers, especially breast cancer. So by all means include them in your new eating lifestyle. But if your ultimate goal is to lose weight, well… eat these tasty morsels in moderation. They're also packed with calories. Most health professionals and nutritionists say you should eat no more than 4 ounces of nuts and seeds daily. Don't worry, this caveat is only temporary. As you progress along this diet, you'll discover your metabolism increases. Then once you reach your weight-loss goal, you can eat more nuts. When you get to this point, consider eating the walnut. It has a healthy omega 6 to omega 3 fatty acid ratio. What other nuts can you eat? Check out the list below: • • • • • • •

Almonds Pine nuts Pistachios (unsalted) Brazil nuts Chestnuts Hazelnuts (also called filberts) Macadamia nuts

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www.paleodiet.biz • • • • •

Pecans Walnuts Pumpkin seeds Sesame seeds Sunflower seeds

Did you notice peanuts didn't make the list? Technically speaking, peanuts are legumes, not nuts. So no, they aren't one of the foods you can eat. Sorry!

Whoa! Alcohol? Cavemen didn't Drink Budweiser! No, there's no evidence that cavemen gathered in the cave drinking Budweiser Saturday afternoons. And paleontologists haven't produced any prehistoric wineries. But one of the hallmarks of this diet is the ability to drink alcohol -- in moderation. Interestingly, recent research reveals wine, drunk in moderation, can actual provide you with beneficial health effects. A glass of wine prior to or with your dinner not only improves your insulin sensitivity, but also reduces your appetite. Many individuals cook with wine as well. It can be a great way to perk up a meal, making it more appetizing without reaching for that perennial salt shaker. And as for that Budweiser you're coveting, drink only one 12ounce serving. Other beverages you can drink in moderation include coffee and tea.

Oils you can use On the diet Yes, you can use some oils, as long as you use no more than four tablespoons of them daily, especially when you're trying to lose weight. Oils you can use include flaxseed, walnut, avocado, and olive.

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www.paleodiet.biz Feel free to eat dried fruits on the prehistoric diet --- but no more than two ounces a day. A great way to increase your enjoyment of this food is to combine it with two ounces of nuts. But again, here's that dieter's caveat: If you want to lose weight, eat no more than a mixture of 4 ounces nuts to two ounces of dried fruit.

Foods your inner caveman Should eat in moderation This is a straightforward list. There's really no need for much commentary on it. You can enjoy these on occasion. And while you're still adjusting, these are some of the healthier foods you can reach for: Oils 4 tablespoons or less daily • • • • •

Avocado Canola Olive Flaxseed Walnut

Beverages • • • • • •

Beer (no more than one 12-ounce serving per day) Coffee Diet sodas Spirits (no more than 4 ounces daily) Tea Wine (no more than two 4-ounce glasses daily)

Sweets • •

Dried fruits (no more than 2 ounces daily) Nuts mixed with dried and fresh fruit (no more than 2 ounces daily)

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www.paleodiet.biz Now, here comes the tough love. The foods you must avoid to be successful.

Foods the cavemen Didn't eat! Page | 33 Here's the part of the diet people cringe when they read: what they can't eat. If the list seems daunting at the start, don't allow it to become a reason to abandon the plan. No one ever said you have to forego all of these foods at once. If you find it difficult to change your diet, then wean yourself off these foods slowly. As you're doing this, you're still making progress toward better health. And the best part of this plan is that you're much more likely to stay with the diet if you gradually ease into it! For starters, your ancient ancestors couldn't go to the neighbor's to borrow a cup of refined sugar. So right away, you know that there's no place for white refined sugar in this diet.

Now the time's to give up Packaged and processed foods! Steer clear of all processed foods. Here's another difficult step in the diet. Our culture seems to be horribly dependent on processed and packaged foods! But here's at least a partial explanation of why they don't work on the caveman eating plan. First, almost all processed foods are some combination of three -- at most four -- of the following ingredients: sugar (and we've already knocked that one down), starch in some form -- wheat, potatoes, corn or rice, some type of fat or oil, dairy products, salt, and then infamous flavorings (that bear absolutely no resemblance to any type of food, either modern or ancient). Given those ingredients, you can bet the majority of processed foods are also high-glycemic foods. This means they trigger huge spikes in your blood-sugar levels. In fact, it may surprise you to learn that just about every cerealbased and sugar-based processed food you eat is linked with a

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www.paleodiet.biz host of modern degenerative diseases, including obesity high blood pressure, diabetes, and heart disease.

Now, let's move on To meats! Page | 34 There are certain meats you should avoid as you progress in your prehistoric diet journey. Most of these are considered fatty. What are the worst offenders? • • • • • • • • •

Salami Chicken wings Deli meats Pork sausage Chicken skin Turkey skin Pepperoni Bacon Fatty pork chops

• • • •

Bologna Fatty lamb chops Breakfast sausage Spam (Of course, plenty of people don't recognize this as a meat to begin with!)

What not to drink! This list of "don'ts" is short, but it covers a wide range of ground. You need to avoid all sugary soft drinks. (Yep, no soda-dispensing machines in your typical cave in any of the prehistoric eras!) You should also avoid all canned and bottled fruit drinks, as well as (and this surprises many people) all freshly squeezed fruit drinks. Even fresh fruit lacks the necessary fiber the fruit itself contains. And fruit drinks do rate higher on the glycemic index.

Sweets that are Off limits It really goes without saying that, in addition to all refined sugar, you should avoid candy and honey. We talked earlier about the many hidden disguises of sugar. Here's an inclusive list of the different forms of sugar. Never knew one substance can travel by so many names, did you? • •

Agave Nectar Barley Malt Syrup

Corn sweetener

Natural Health Secrets From Your Prehistoric Ancestors


www.paleodiet.biz • • • • • • • • • • • • •

Corn syrup, or corn syrup solids Dehydrated cane juice Dextrin Dextrose Fructose Fruit juice concentrate Glucose High-fructose corn syrup Honey Invert sugar Lactose Maltodextrin Malt syrup

• • • • • • • • • • • •

Maltose Maple syrup Molasses Raw sugar Rice Syrup Saccharose Page | 35 Sorghum or sorghum syrup Sucrose Syrup Treacle Turbinado sugar Xylose

Prior to the advent of agriculture, Paleolithic man ate no cereal grains, and no wheat. So these foods are off limits. Even if the grains say "gluten-free" it's still not recommended for nourishing your inner caveman. Theses grains, as well as processed foods made with them are off limits. Need a list? I'm warning you, it's fairly long. But it sets up your parameters nicely. They include: Barley Corn Millet Oats Rice Rye Wheat Wild rice Just for emphasis, any food made from these products can't be eaten as well. It's not that I'm trying to torture you by listing these, but it needs to be clearly stated what specific foods are not allowed. These include: Amaranth Bread Buckwheat Cakes Cookies

Corn chips Corn on the cob Corn starch Corn syrup Doughnuts

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www.paleodiet.biz Flat bread Muffins Pasta Pancakes Pita bread Pizza Quinoa Rice of all kinds Rice cakes

Rice flour Rice noodles Rice pudding Rolled oats Rolls Rye Rye Crackers Tortillas

Similarly, the ancient caveman ate no dairy foods. These foods just didn't exist. Here's a quick list of some foods falling under this category: • • • • • • • • •

Butter Cheese Cream Dairy spreads Frozen yogurt Ice cream Ice milk Milk (all kinds) Yogurt

While you can nourish your inner caveman with nuts, keep in mind that legumes -- or beans -- were not part of his daily menu. And perhaps it needs mentioned again that peanuts are not really nuts, despite their name. Quite a misnomer, isn't it? Peanuts are actually members of the legume family. As such, these too weren't part of the caveman diet. And here's a list of common legumes and products made with legumes: • • • • • • • • •

Black-eyed peas Chickpeas Lentils Miso Peanut butter Peanuts Peas Snow peas Sugar snap peas

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www.paleodiet.biz • •

Soybeans Tofu

Can't go Cold turkey? Page | 37 No need to be ashamed of that. Many items in the modern diet are highly addicting, and habits can be tough to break. These two facts alone may make it difficult for you to break your dependency on grains, dairy, and other modern products. But there are a few steps you can take to ease this -- or to make a smooth transition while you're adjusting your diet toward a full caveman regimen. If you must eat wheat products, search out products that are the darkest in color and the heaviest to the touch, according to Dr. Robert Keith, a nutritionist with the Alabama Cooperative Extension System. He also recommends whole and shredded wheat cereals as well as Raisin Bran as alternatives. Ready to start but don't know where to begin? Then just turn to the next chapter. There are a few sample meal plans that will start you off properly in nourishing your inner caveman. After you grow accustomed to this neat eating lifestyle, meal planning will be a breeze. Then you won't even need to consult this chapter… guaranteed.

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Chapter Four: Making it Work -Planning Your Meals

T

hinking

of nourishing your inner caveman, but don't know where to start? Perhaps you're convinced that the foods you will be "stuck" eating will be boring and repetitive.

Individuals who have given this prehistoric diet a real chance are delighted to find that it's anything but boring. And despite the long list of forbidden foods, it’s wonderfully creative and diverse. Okay, so maybe right now you're not convinced. That's why I’m offering you this chapter. It's not very long, but it gives you some idea of how you can incorporate -- easily, quickly, and painlessly -- the healthy foods you need to stay on the program. Following this plan is not only a healthy way to live, it can be a delicious way to live as well. You'll discover new food combinations that you never imagined once you begin to adjust to it. And you may even discover that a meal like Chicken with Apples beats a pepperoni pizza, hands down! (And wait until you taste the steak with pineapples -- boxed macaroni and cheese has nothing on that!) But even more exciting, these meals don't take a long time to prepare. You can whip them up in no time flat, confident your entire family is eating healthy. And most of the family won't even realize they're nourishing their inner caveman! Unless, of course, you spill the beans…

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www.paleodiet.biz 7 Days of Meals That's exactly what's in this chapter. These plans are by no means mandates to eat every food suggested for one day in that day. Instead, they're presented as an illustration of how diverse you can eat while nourishing your inner caveman. You'll no doubt pull one meal from one day and a snack from another. I would expect nothing less. But at the very least, this gives you a springboard from which to start!

******** Day One Breakfast Omelet with mushrooms, tomatoes, and onions.

Morning Snack A half of cup of fresh berries of your choice.

Lunch Grilled chicken salad with flax oil-based dressing.

Dinner Steak with Pineapple (see recipe in next chapter) Steamed asparagus Side of fresh tomatoes

Evening Snack Guacamole Raw carrots and celery or any fresh vegetables of your choice.

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Day Two Breakast Omelet with spinach and mushrooms. Side of fresh tomatoes Page | 40

Morning Snack Caveman Candy Bar (recipe in the following chapter)

Lunch Feta Salad (recipe in the following chapter) Exquisite Cucumber Salad (recipe in the following chapter)

Dinner Grilled salmon Large spinach salad with plenty of vegetables Steamed broccoli

Evening Snack Pear and Raspberry Treat (recipe in the following chapter)

Day Three Breakfast Cup of fresh fruit One scrambled, poached, or hard-boiled egg

Morning Snack Half a cup of grapes

Lunch Oriental Delight Salad (recipe in following chapter) Small tossed salad

Dinner Pineapple Salsa Steak (recipe in following chapter) Steamed Brussels sprouts

Evening Snack Pear and Raspberries Treat (recipe in following chapter)

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Day Four Breakfast Early Morning Banana Sherbet (recipe in the following chapter) Page | 41

Morning Snack Green bell peppers Celery

Lunch Cup of Veal Ragout (recipe in the following chapter) Tossed salad with plenty of vegetables

Dinner Chicken with Apples (recipe in following chapter) Large spinach salad with plenty of vegetables Steamed broccoli

Evening Snack Cinnamon Apple Delight (recipe in following chapter)

Day Five Breakfast Two-egg omelet with broccoli

Morning Snack Cup of Mixed Fruit

Lunch Chicken with Apples (Leftovers from previous dinner. Recipe in the following chapter) Exquisite Cucumber Salad (recipe in the following chapter)

Dinner Mouthwatering Salmon (recipe in following chapter) Steamed broccoli Side salad with plenty of vegetables

Evening Snack Baked Apples and Cranberries (recipe in following chapter)

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Day Six Breakfast Early Morning Banana Sherbet Page | 42

Morning Snack One hard-boiled egg One cup of grapes

Lunch Grilled Chicken Salad

Dinner Veal Ragout (recipe in following chapter) Steamed broccoli Side salad with plenty of vegetables

Evening Snack Cup of mixed fruit

Day Seven Breakfast Cup of mixed fruit 1 scrambled egg Side of fresh tomatoes

Morning Snack Caveman Candy Bar

Lunch Grilled Steak Salad

Dinner Pineapple Salsa Steak (recipe in following chapter) Steamed broccoli Side salad with plenty of vegetables

Evening Snack Cinnamon Apple Delight (recipe in following chapter)

Natural Health Secrets From Your Prehistoric Ancestors


www.paleodiet.biz Meal Planning Tips Eat as many fruits and vegetables as you want. In fact, the more you eat, the better. You can add fresh raw tomatoes as a side dish to just about any meal, including breakfast! Stuff your omelets with your favorite vegetables. Eat a large bowl of fruit Page | 43 for breakfast. There are plenty of ways to enjoy these nutritionally powerful foods without feeling as if you're eating the same old foods every day! Limit snacking on dried fruits. Technically, you should eliminate any dried fruit. It spikes your glycemic index far too fast. But if you just can't stay away from this type of food, at least try to eat it moderation. Substitute other snacks -- even moderate amounts of nuts and seeds -- instead of snacking on dehydrated fruit. Armed with all of this, you're well on your way to nourishing your inner caveman. You're beginning a new journey that will take you into the future healthier and with more vitality, by using the wisdom and evidence of the past. Ironic isn't it? As you travel, you may encounter a few bumps in the road. Don't let that stop you. Don't let it discourage you. And to help you get over those bumps, I've included in the next chapter some tips, tricks, and techniques. Keep them in mind every time you need a little boost to your determination or your life seems too hectic to actually maintain this way of eating. You'll find something here to make your new lifestyle easier to maintain.

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Chapter Five: Recipes for Your Inner Caveman

J

ust

as meal planning can be difficult until you adjust to nourishing your inner caveman, finding recipes that align with your new habits may be difficult at first. That's why I've included a chapter to get you started on your new journey.

You'll notice some of these recipes include ingredients that are off limits for a strict prehistoric diet. But if you're like me, you're easing into the new lifestyle slowly. As long as you limit these foods so you're not eating them every day, you'll still be making progress. Even though butter is a food you need to avoid, you'll find an option to cook some recipes with butter. If you're not eating bread and butter with your meal, that small amount of butter won't affect your progress -- especially when you’re beginning. As you become more accustomed to this way of eating, you'll no doubt discover more recipes -- and even become creative and make some of your own. But for now, any step you take toward nourishing your inner caveman needs to be commended. So don't worry about the small amounts of butter or other products that are off limits. Just start getting accustomed to a new lifestyle. You'll soon discover that you actually enjoy eating like this. New energy and vitality, better health! It just doesn't get any better than this.

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Desserts and Snacks Why am I starting with desserts and snacks? I have to give you the standard answer. Because life is short and you should eat dessert first! Page | 45 Not really. But, knowing that you have some healthy and delicious desserts should help allay any trepidation you may feel about adopting this diet. You'll see that it'll be easier than you think to learn this style of eating!

Baked Apples and Cranberries Ingredients: 2 large baking apples (McIntosh or Rome Beauties) 2 seedless tangerines, peeled, separated into segments ½ cup dried cranberries 1¼ cup organic, unsweetened apple juice ¼ tsp ground cinnamon ¼ tsp ground cloves Instructions: Preheat over to 450 degrees. Cut apples in half lengthwise and discard core, seeds, and stems. Pour ¼ cup of the apple juice in an 8-inch baking dish. Place apples cut side down in dish. Bake for 15 to 18 minutes, until tender. Simmer the rest of juice in a small pan over medium-high heat, about 5 minutes. Add the cranberries, cloves, and cinnamon. Reduce heat and simmer for another 10 minutes. Stir occasionally. Cranberries should be plump. Remove from heat, stir in tangerines. Place apples on a serving plate, cut side up. Spoon mixture over apples. Enjoy!

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Pear and Raspberry Treat Not only will this treat delight your inner caveman, but it'll tingle your taste buds, too! Page | 46

Ingredients: 1 large red pear 1 cup fresh raspberries 1½ Tbsp pistachios, coarsely chopped and toasted 1 Tbsp mini semisweet chocolate chips ½ cup white wine Instructions: Preheat oven to 400 degrees. Cut pear in half and discard core. Place the halves cut side down in baking dish. Pour in white wine. Bake for 18 to 20 minutes until pear is tender. Puree raspberries in food processor, discarding seeds. Place pears on plates, cut side up. Sprinkle chocolate chips over them. This causes them to melt nicely. Take liquid remaining in baking dish, combine with raspberries. Heat until mixture is slightly thickened. Spoon sauce over pears. Top with pistachios. Enjoy!

Caveman Candy Bars Oh yes! You can enjoy a treat -- or two -- while you're nourishing your inner caveman, and here's one delicious way to do it! Ingredients: 3 to 4 Tbsp coconut oil ¼ cup carob powder or cocoa (this is optional!) ½ cup ground nuts ¾ cup dried shredded coconut 1 Tbsp honey (or to taste)

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www.paleodiet.biz Instructions: Melt the honey and coconut oil in a saucepan on medium heat. Add the carob, nuts, and coconut. Mix these ingredients well. Place this mixture on a small baking sheet, forming it into a square. Refrigerate or freeze until it turns hard. Then simply cut into individual servings and enjoy!

Cinnamon Apple Delight You'll swear you're eating apple pie. Actually, I think it's better than apple pie. Taste it for yourself. Ingredients: 1 medium apple, cut into bite-sized pieces 2 tsp lemon or lime juice ½ tsp cinnamon Instructions: Combine the citrus juice and cinnamon, then pour over the apple and mix well. Yes, that's all there is to this recipe, and I guarantee you'll enjoy it. I recommend lemon juice for all varieties of apples except Granny Smith. That's when the lime juice really works wonders! Try it!

Breakfast Early Morning Banana Sherbet You'll fall in love with this morning blend, a delicious wake up call! I guarantee it'll be on your list of must-have breakfasts. Ingredients: 1 banana, ripe

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www.paleodiet.biz 2 pears, ripe, cored and peeled ½ mango, peeled and sliced 2 avocados, ripe ½ cup crushed ice Instructions: Place all the ingredients in a blender. Blend until smooth. Serve in chilled glasses. Enjoy your morning! (How can you not with that to get you moving?)

Spinach Caveman Quiche Yes, real cavemen do eat quiche! And they love it. Try it out on your inner caveman. Ingredients: 2 large eggs, preferably omega-3 type ½ packed, 9 or 10 ounces, frozen, chopped spinach, thawed 2 scallions or green onions, chopped 3 ounces flavored feta cheese, crumbled 1 cup reduced-fat sharp cheddar cheese, shredded ½ tsp garlic powder (or to taste) 1 cup fat-free half-and-half (or low-fat milk) 9-inch unbaked deep-dish pie crust, partially thawed Instructions: Preheat over to 375 degrees Toss together spinach, onion, both cheeses, garlic powder, season to taste. Spoon mixture onto the bottom of a 9-inch pie crust. Add eggs and half-and-half to large mixing bowl. Beat on medium speed until well mixed. Pour into crust. Allow spinach mixture to combine with eggs. Bake for about 50 to 55 minutes, until center is thoroughly cooked. Allow quiche to rest prior to serving. Enjoy!

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Entrees Chicken with Apples You're about to see how amazingly easy it is to nourish your caveman. Making the following recipe is as easy as it gets (even a caveman can do it!), and it's absolutely delicious! Ingredients 6 1 2 2

oz. skinless, boneless chicken breast apple tsp olive oil tsp cinnamon

Instructions Heat the olive oil in a skillet over medium heat. Add the chicken. Cook until the chicken is easy to shred. Grate the apple, then add to the skillet along with the cinnamon. Cover and cook over medium low heat, stirring frequently. Once the apple has become soft, the meal is ready! Serve and enjoy!

Pineapple Salsa Steak I recommend you find a steak from a steer that has been grass fed if at all possible. This type of meat is becoming easier to find. 1 lb flank steak, grass fed if at all possible 1 tsp chipotle powder 4 slices pineapple 1Âź cup red bell pepper, chopped Âź cup cilantro, chopped 2 Tbsp lime juice 2 tsp olive oil Instructions Mix olive oil and chipotle powder in a small dish. Brush onto both sides of steak and either grill for five minutes or broil 3 minutes on one side.

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www.paleodiet.biz Turn the steak over. If grilling, grill for another 3 minutes. If broiling, broil for another 2 minutes. Place on plate. Cover. Allow it to rest for several minutes. In the meantime, grill the pineapple slices for 2 to 3 minutes on each side. Cut the pineapple into small bite-size chunks. Place these in a bowl. Add the remaining ingredients. Cut the steak into thin slices, serve with the salsa. Enjoy!

Meatballs With Turkey And Vegetables Here's a delicious way to dress up ground turkey. Ingredients: 1lb ground turkey 1 red or green bell pepper 2 medium carrots -- or a fistful of baby carrots 4 green onions 5 large mushrooms Fistful fresh parsley 2 tsp granulate garlic of garlic salt 2 Tbsp Italian seasoning Salt and pepper to taste (or not! That's even better!) Instructions: Preheat oven to 350 degrees. Combine bell pepper, carrots, green onions, mushrooms, and seasonings in a food processor. Blend until the vegetables are chopped well. Place the ground turkey in a large bowl. Add the chopped vegetables. Form this mixture into meatballs on a non-greased baking sheet. Bake at 350 degrees for approximately 25 minutes. You can test a meatball to ensure it's completely baked.

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Mouthwatering Salmon This dish is so delicious you'll forget you're eating to nourish your caveman. But the real beauty of it is that you can serve this to company and they'll never know it's a prehistoric wonder! Page | 51 Ingredients: 1 lb. boneless salmon filet 3 slices whole-wheat bread 2 cloves of garlic, minced 5 cups fresh basic leaves Âź cup toasted wheat germ 1/3 cup of olive oil Nonstick oil spray Season to taste Instructions: Preheat oven to 400 degrees. Using a blender or food processor, reduce the whole wheat bread to crumbs. Mix. Remove half of this mixture and set it aside. Add the garlic, pine nuts, and your seasonings to the food processor. Blend all of this. Add basil and olive oil intermittently and continue processing this until you have a paste-like substance. Spray a baking sheet with the nonstick spray. Cut the salmon filet into four strips. Place these on the sheet. Cover each filet with one fourth of the basil paste. Sprinkle each filet with the remaining bread crumbs and wheat germ mixture. Bake for 10 to 15 minutes, until the basil topping is lightly toasted and the salmon appear opaque. (The cooking time depends on the thickness of your salmon.) Enjoy!

Easy and Delicious Halibut Steaks Here's a flavorful entrĂŠe. The ginger is sure to ignite your taste buds, while the capers give it just the right bite!

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www.paleodiet.biz Ingredients: 4 halibut steaks, preferably fresh 1 tsp minced fresh ginger 2 Tbsp capers 1 tsp caper juice 3 fresh tomatoes, chopped 2 Tbsp fresh basil, chopped 2 Tbsp lemon juice 2 Tbsp olive oil Season to taste Instructions: Preheat oven to 425 degrees. Whisk tomatoes, basil, capers, caper juice, ginger, lemon juice, and olive oil together. Place the steaks on a baking sheet. Brush the halibut with one quarter of the mixture. Season to taste. Roast until the fish is cooked thoroughly, about 10 minutes. Place the halibut on plates and top with the rest of the tomato and caper mix. Enjoy with your favorite side dishes!

Veal Ragout Aren't the French wonderful? Ragout! They even make stew sound delicious. And this ragout really is. Eating like a caveman never tasted so good. Ingredients: 2½ lbs veal stew meat, cubed 18 fresh chestnuts 1½ cups onion, chopped 6 medium carrots, peeled, cut into 1-inch chunks 1½ Tbsp garlic, chopped 3 Tbsp fresh sage, chopped 1 bay leaf 2½ cups chicken broth 4 Tbsp olive oil

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www.paleodiet.biz Instructions: Preheat oven to 400 degrees. Cut an X in every chestnut, then place them in a roasting pan. Bake until they are tender and the shells have loosened. This should take about 35 minutes. Allow to cool. Remove the shell and skin. Set them aside. Season veal cubes with pepper. In a large heavy pot, heat 2 tablespoons of the oil and add the veal slowly to the pot. Cook until the pieces are browned on all sides, about 10 minutes. Transfer veal to a large bowl. Using the other 2 tablespoons of oil, add it to the same pot. Then place onion, garlic, and bay leaf to the pot. Reduce the heat to medium. Cover the pot and cook until the onion is tender, about 5 minutes. Stir occasionally. Add broth and veal. Bring this mixture to a boil. Reduce heat, cover, and allow to simmer for about 45 minutes. Stir occasionally. Add carrots. Cover and cook until carrots are nearly tender, another 25 minutes. Uncover and cook until meat is very tender. Broth should be reduced to the consistency of a thin sauce, about 25 minutes. Stir in the nuts and sage. Simmer until nuts are thoroughly heated, about 3 minutes. Discard bay leaf. Transfer the stew to a bowl. Serve and enjoy!

Pork Chops with Nectarines Ingredients: 6 pork chops, bone-in 2 nectarines, quartered 1 large onion, quartered 1 tsp Dijon mustard 1½ tbsp lemon juice Ÿ fresh mint, coarsely chopped 2 Tbsp cooking fat; extra for rubbing chops (melted) Sea salt Black pepper, freshly ground

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www.paleodiet.biz Instructions: Combine nectarines and onions in bowl with 2 Tbsp cooking fat. Season to taste. Heat skillet over medium heat. Place the mixture into skillet. Cook, stirring frequently, until nectarines are softened -- about 6 minutes Rub cooking fat over the pork chops, both sides. Season them to taste. Reheat skillet to medium heat. Place chops in skillet, cook for about 3 minutes on each side, until cooked thoroughly. Add lemon juice, mustard, and mint to nectarines. Serve pork chops topped with nectarine and onion mixture. Enjoy!

Simply Delicious Broiled Trout Ingredients: 9 2 4 1

ounces whole trout garlic cloves, sliced sprigs rosemary, fresh lemon, sliced

Instructions: Preheat broiler. Cut the fish open, season to taste. Place garlic, rosemary, and lemon slices on one side of the fish. Close the fish. Place the trout on greased rack of broiler pan, broiling 5 to 6 inches from heat source, for 5 minutes. Turn fish over, broil another 4 to 5 minutes or until fish is opaque.

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Salads, Side Dishes, and Soup Page | 55

Exquisite Cucumber Salad The key to this salad is to let the dressing "mingle" with the vegetables. Allow it to sit at least a half hour before you serve. It's even better if it sits overnight! Ingredients: 1 large cucumber, peeled, cut into bite-sized pieces 2 smaller cucumbers 1 large heirloom tomato, chunked ½ medium red onion, finely diced Ÿ cup white wine vinegar 1 Tbsp balsamic vinegar 1 Tbsp olive oil 2 tsp raw agave nectar Pinch of sea salt, to taste Pinch of ground pepper to taste Instructions: Peel the smaller cucumbers so the outside is striped, part peeled and strips of peel showing. Then combine this with the chunks of the larger cucumber, the diced onion and the tomato. Set aside The dressing: Combine the white wine and balsamic vinegar with the olive oil and agave nectar. Whisk these ingredients, adding salt and pepper to taste. Pour this over the salad and toss to ensure entire salad is coated. Chill for a half an hour before serving. Then enjoy!

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Seasoned Asparagus Tired of the same side dishes? Try this tasty seasoned asparagus side dish. It's sure to please your palate. Ingredients: 1 lb. asparagus ¼ tsp each: Dried thyme Basil Oregano Black pepper 1 tsp extra virgin olive oil Instructions: Preheat oven to 350 degrees Place the asparagus in a 12 by 9 baking dish. Toss with oil and spices. Arrange in a single layer. Bake, uncovered, 12 to 15 minutes if the asparagus is thin, 15 to 18 if it’s thick. Asparagus should be crisp and tender. Enjoy!

Caveman-Friendly Chicken Stock Ingredients: Bones from a large free-range chicken with some meat 2 cups water 1 medium onion 1 small carrot 1 stalk celery 8 peppercorns, coarsely ground ½ bay leaf 6 sprigs fresh parsley 3 sprigs fresh thyme Instructions:

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www.paleodiet.biz Put bones in a large pot. Pour water over the bones. Heat slowly. Bring just to the boil point, but don't allow it to boil. Reduce heat, allow to simmer. Peel onions and slice into large chunks. Peel and slice carrots. Remove outer leaves from celery and discard them. Slice celery. Page | 57 Toss, onion, carrots, and celery into a bowl, adding the peppercorn, bay leaf, parsley, and thyme. Skim layer of fat off the simmering stock. Simmer the stock for about an hour. Add the vegetables. Allow it to simmer for another 45 minutes. Skim off the unwanted fat. Drain stock into colander. Place in refrigerator, allowing it to cool overnight. Skim the rest of fat off top. Want to save it for recipes calling for stock? Pour the stock into ice cube trays to freeze.

Delicious Caveman Soup Ingredients: 1 small head of cabbage, thinly sliced 2 cups water 1 can (28 oz.) whole, crushed or diced tomatoes 2 quarts (8 cups) chicken stock 1 red bell pepper, chopped 4 cloves garlic, thinly sliced 1 carrot, sliced 1 medium onion, chopped 1 Tbsp olive oil ½ tsp hot red pepper sauce (optional) Salt and ground black pepper (to taste) Instructions: Heat a large pot on medium-high heat. Add oil and onion. Cook about 5 minutes, stirring occasionally. Add carrot, garlic, and bell pepper. Cook until tender.

Natural Health Secrets From Your Prehistoric Ancestors


www.paleodiet.biz Add chicken stock, water, tomatoes, and cabbage. Simmer for 20 minutes uncovered. Enjoy!

Oriental Delight Salad Who said your inner caveman likes a boring diet? This salad is sure to delight your taste buds. If you knew eating healthy tasted this good, you may have started years ago! And, of course, feel free to add more vegetables to this salad as your personal tastes suit you. The more vegetables the better! Ingredients for salad: 2 heads of romaine lettuce ½ cup of bean sprouts, fresh ¼ cup pumpkin seeds Ingredients for dressing: ½ cup olive oil ½ cup rice vinegar 1 sweet onion, quartered 1 carrot, chopped 1 Tbsp orange juice 1 Tbsp ginger, grated ½ tsp soy sauce Instructions: Place all ingredients for the dressing in a blender or food processor. Puree until the mixture is smooth. Season to taste, if desired. Toss the lettuce with the dressing, then top it all off with the sprouts and seeds. Enjoy!

Feta Salad Ingredients: 1 cucumber 1 tomato 1 sweet onion ½ cup feta cheese, crumbled

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www.paleodiet.biz 1 tsp olive oil 1Tbsp red wine vinegar Instructions: Chop cucumber, tomato, and onion. Place in a bowl and add oil and vinegar. Toss well. Top with cheese. Enjoy!

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Chapter Six: Tips, Tricks, and Techniques To Guarantee Your Success

C

onsider this a cheat sheet for your new lifestyle. Well, did you really think I'd leave you high and dry without a few reminders and some really great tips on how to ensure your success in nourishing your inner caveman?

Much of what I'm presenting here is already scattered throughout the book in various forms. Some of these tips and tricks are only being introduced now. This succinct list of techniques can be a constant reminder of how simple it is to succeed. Review this regularly. Every time you read it, you'll find a different secret you can use to propel you to success. Some of these ideas are shortcuts to healthy eating, others are just gentle reminders of what your inner caveman is craving. All in all, every one of them is useful at some point along your journey. Good luck! 1. Remember to keep your inner caveman healthy, you need to eat an abundance of foods that are rich in the good fats, a moderate amount of animal protein, and a small amount in the carbohydrate category. 2. There's no need to count calories when you're eating like this. You'll naturally reduce your calories when you start increasing your intake of fresh fruits and vegetables. You'll feel full on fewer calories. Guaranteed.

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www.paleodiet.biz 3. For salads use olive, avocado, and macadamia oil. You can also drizzle these on your foods to add flavor. 4. Many experts in this diet recommend eating fruits with a low sugar content and a rich antioxidant content. Any type Page | 61 of berry is a great example.

Choose pasture-raised And grass-fed 5. When you eat meat, your first choice should be that from pasture-raised and grass-fed animals. If this isn't possible, choose the leanest cuts of meat. 6. Eliminate, as much as possible, all cereal grains and legumes (and remember the peanut is really a legume in disguise!) 7. If it comes in a box, don't eat it. You can't get much clearer than that, can you? One of the first steps is to stop eating all packaged and processed foods. Yes, I realize you may have to wean yourself off of these, and that's fine. You're at least taking the first step. 8. Say goodbye to dairy products. For me, this was the most difficult part of the program. The only dairy products you can safely eat are butter and small amounts of heavy cream. 9. Eat only when you're hungry. Don't stress if you skip an occasional meal. You soon will get back in touch with your body and it'll let you know when you're hungry! 10. Whenever possible, eat your fruits and vegetables fresh. And eat them without many condiments or sauces. Your ancient caveman didn't set up a fondue pot over his fire.

Freeze those grapes For a tasty treat! 11. Trying to get more fruits in your diet? Have you ever eaten frozen grapes? Just pull fresh grapes from their stems, place them in an open container and pop them into the freezer. Give

Natural Health Secrets From Your Prehistoric Ancestors


www.paleodiet.biz them at least a half hour to freeze. Then place a lid on the container. Voila! You've got refreshing snack that's a welcome treat especially in the summertime. 12. Boost your consumption of many of the root vegetables including carrots, turnips, parsnips, and rutabagas. 13. Do you like chicken liver or beef liver? Your inner caveman craves these foods. If you like them, eat them!

Take it one meal At a time! 14. Chances are, as you adopt this new eating plan, you're making major dietary changes to your life. Many people find it easier to tackle these changes one meal at a time. When you first begin, change only your eating habits for breakfast. Continue this for several days to a week, then slowly slip in more caveman-friendly foods as you go along. Before you know it, you'll be nourishing your caveman during your lunch hour as well! And then . . . wow! You're hooked on your new habits! What if you're sailing along on this plan and suddenly have a lapse? If you eat a meal that's less than nourishing for your inner caveman, don't worry. Just renew your efforts at the next meal. 15. As much as I may think this is the definitive book on nourishing your inner caveman, this book is just getting you started. Read as much as you can, not only about this eating style, but nutrition in general. Become your neighborhood's expert on eating and nutrients! 16. Most people adopt this diet to improve their health. Many want to reduce the symptoms of cardiovascular disease or diabetes. But they also discover a delightful side benefit: weight loss. If you've been trying to lose weight and have found it impossible, you'll be pleasantly surprised when you practice this prehistoric eating plan.

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www.paleodiet.biz Animal protein At every meal! 17. Strive to eat animal protein with almost every meal -lean animal protein. And eat as close to fresh meat as possible. If you can't find fresh, frozen will do. But avoid canned, processed, smoked, and salted meats. 18. At a loss about where to obtain meat from grass-fed animals? Check out www.eatwild.com where you may be able to find farmers in your area who raise grass-fed animals. It's an invaluable resource. 19. Eat only extra-lean hamburger. Your ground beef choice should contain no more than 7 percent fat. In addition, be sure to drain all the extra fat in the skillet when you make it. 20. When possible, avoid drinking your home tap water, especially if it comes from a city source. Water from this source is treated with chemicals that your inner caveman doesn't need. Instead, instead install a filter on your tap water to be sure as many chemicals as possible are filtered out.

Make that plate colorful And increase your Nutrient intake! 21. Add color to your side dishes and increase your nutrient consumption. Choose colorful fruits and vegetables. Believe it or not, the colors indicate that these foods are rich in a variety of nutrients and antioxidants. And they make the plate look more attractive! 22. Grilling outside? Think outside the box. Don't forget the vegetables. The pair makes an unbeatable nutritious combo. Here's an idea: create a vegetable kabob. Use onion chunks, green and red peppers, mushrooms, and cherry tomatoes. Slice yellow squash and zucchini lengthwise.

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www.paleodiet.biz Slice eggplant so you have circular pieces. Arrange all of this on a kabob stick; brush with olive oil. Grill this until it's tender. Your inner caveman will love you for this. 23. Want to thicken soup or create a healthy sauce? It's easy. Simple puree fresh carrots, tomatoes cauliflower or even turnips. And this to any meal! 24. Here's a time-saving tip. Chop or slice your vegetables for the week ahead of time. Perhaps on a weekend. Store them in resealable plastic bags. Now you have no excuse not to take some veggies to work with you as munchies! And makes fixing supper when you get home from work a lot easier. 25. Consider poaching your chicken or fish to avoid adding extra fat. Gently simmer the piece in water, lemon, other fruit juices or a stock. You can even experiment by combining several liquids and adding seasoning.

How green is Your lettuce? 26. Tired of eating iceberg lettuce? Not only is it boring tasting, it doesn't pack the nutritional wallop other, darker green leafy vegetables do. Try substituting spinach, even for the occasional sandwich!

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The Plain Facts

The Health Benefits and Pleasure of . . . Coconut Water!? Now that you're venturing in new terrain, nourishing that caveman you keep buried within you, you may want to learn more about this awesomely nutritious and healthy drink. First, let's get your first question out of the way: How does coconut water taste? Of course you're not going to drink anything that tastes horrible, regardless of how healthy it may be. And I don't blame you there! Those individuals living in the tropics swear this drink is one of the most refreshing and delicious ones around. Found inside the green coconut, it's the secret ingredient in a handful of delicious "mocktails." Of course, most people agree the best way to drink this beverage is fresh, and that's usually the case with any juice. If you're not living in a climate where you can walk into your back yard and pluck a coconut off one of your trees, then you may have to settle for the bottled version. But rest assured, it's equally as healthy for you and every bit as delicious. Here's a short list of the many health benefits of coconut water: It hydrates your body. Try this instead of drinking iced tea in the summer, since that only takes more fluid out of you. Feeling nauseous and dizzy? It could very well be because you're lacking fluids. But more than that, coconut water contains what are known as isotonic salts. These replenish the minerals and the fluids of your system. Avoid urinary problems. When you drink coconut water, you're helping to keep your urinary tract healthy. (Cont'd on next page)

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Suffering from kidney stones? Coconut water may help. This amazing drink may aid in breaking up your kidney stones so you can pass them. Controls vomiting. Surprised? Regardless of the reason why you're vomiting, drinking coconut water can help control it. Yes, even if you're vomiting due to that hangover! (Of course, once you're nourishing your inner caveman, hangovers will be only an unpleasant memory. Right?) Bid heartburn farewell. That's right! If you find yourself chewing on antacids just to make it through your day, you owe it to yourself to check out coconut water. It's been known to reduce acid reflux and control heartburn. Why not give your inner caveman a good, healthy drink? Both you and he may enjoy it!

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Conclusion

T

he basics of nourishing your inner caveman. Now

you know the natural health secrets that were your prehistoric ancestors' way of life. And now you can decide for yourself if you want to use the past to build a healthier future.

Sometimes it's like that. We're so busy enjoying what we call progress, we fail to see the wisdom of what's gone before us. Okay, so it probably took a lot of imagination at first to even consider that the caveman's lifestyle could even hold one secret for our health. Upon close examination, though, you discover that it really is a true gold mind of nutrition. When you decide to adopt this eating plan -- I'm not about to call it a diet -- you'll discover you've never felt so good! To top things off, at the same time you'll be reducing your risk factors for a host of degenerative diseases such as cardiovascular disease, arthritis, and even cancer. Now that’s an eating plan worth considering right there! Don't think of this as the end of your health journey. You're just beginning the most important journey of your life: renewed health. Good luck! And may your inner caveman always be satisfied nutritionally!

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Appendix: Your Inner Caveman Food List Below you'll find a comprehensive list of foods to guide your new eating habits. The first list contains food you're encouraged to eat. These foods are wonderfully nutritious for your inner caveman. The second list outlines foods that damage your inner caveman's health. These foods should be avoided, or at least eaten only rarely. And the third list contains foods you may eat in moderation. They aren't the best choices, but as an indulgence now and again, they won't permanently injure the caveman dwelling inside of you. Print this list out. Stick it on your refrigerator. Use it when you go grocery shopping or looking through the advertisements of your local grocery store. You can even use this to plan your meals.

Foods Your Inner Caveman Craves Lean Meats • • • • • • • • • •

Beef, lean Chuck steak Hamburger, extra-lean (no more than 7% fat) Flank steak London broil Lean pork, visible fat trimmed Pork chops Pork loin Top sirloin steak Lean veal

Game meat • • • • • • • • • • • • • • •

Alligator Bear Wild boar Buffalo Caribou New Zealand cervena deer Muscovy duck Elk Emu Goose Kangaroo Ostrich Pheasant Quail Rattlesnake

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www.paleodiet.biz • • • • •

Reindeer Squab Wild turkey Turtle Venison

Other meats Any cut • •

Goat Rabbit

Organ Meats Of beef, chicken, lamb, pork • • •

Livers Marrow "Sweetbreads" Tongues

Lean poultry White meat only, skin removed

• • • • • • • • • • • • • • • • • • • • •

Grouper Haddock Halibut Herring Mackerel Monk fish Mullet Perch Northern pike Rockfish Orange roughy Salmon Scrod Shark Red snapper Sunfish Tilapia Trout Tuna Turbot Walleye

Shellfish • • •

Chicken breast Game hen breast Turkey breast

Eggs Limit: six per week • • •

Chicken (preferably enriched with omega 3) Duck Goose

• • • • • • • • •

Abalone Clams Crab Drayfish Lobster Mussels Oysters Scallops Shrimp

Fruit Fish • • • • • • •

Bass Striped bass Bluefish Cod Drum Eel Flatfish

• • • • • • • •

Apple Apricot Avocado Banana Blackberries Blueberries Boysenberries Cantaloupe

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www.paleodiet.biz • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

Chermoya Cherries Cranberries Figs Gooseberries Grapefruit Grapes Guava Kiwi Lemon Lychee Mango Cassava melon Honeydew melon Nectarine Orange Papaya Passion fruit Peaches Pears Persimmon Pineapple Plum Pomegranate Rubarb Star fruit Strawberries Tangerine Watermelon

Nuts and Seeds • • • • • • • • • • • • •

Almonds Brazil nuts Cashews Chestnuts Hazelnuts (Filberts) Macadamia nuts Pecans Pine nuts Pistachios (unsalted) Pumpkin seeds Sesame seeds Sunflower seeds Walnuts

Vegetables • • • • • • • • • • • •

Artichoke Asparagus Beet greens Broccoli Brussels spouts Cabbage Carrots Cauliflower Celery Collards Cucumber Bell peppers

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Foods Your Inner Caveman Should Eat in Moderation Oils 4 tablespoons or less daily • • • • •

Avocado Canola Olive Flaxseed Walnut

Beverages • • • • • •

Beer (no more than one 12-ounce serving per day) Coffee Diet sodas Spirits (no more than 4 ounces daily) Tea Wine (no more than two 4-ounce glasses daily)

Sweets • •

Dried fruits (no more than 2 ounces daily) Nuts mixed with dried and fresh fruit (no more than 2 ounces daily)

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www.paleodiet.biz Foods Your Inner Caveman Should Avoid Cereal Grains • • • • • • • • •

Barley Corn Millet Oats Rice Wild Rice Rye Sorghum Wheat

Cereal Grain-Like Seeds • • •

Amaranth Buckwheat Quinoa

Legumes • • • • • • • • • • • •

Beans Chickpeas Lentils Manioc Miso Peanut butter Peanuts Peas Black-eyed peas Snowpeas Sugar snap peas Soybeans (including tofu)

Starchy Vegetables • • • •

Cassava root Potato Sweet potato Tapioca pudding

• •

Starchy tubers Yams

Dairy Foods • • • • • • • • • • • • • •

All processed foods made with any dairy products Butter Cheese Cream Nonfat dairy creamer Dairy spreads Ice cream Ice milk Low-fat milk Powdered milk Skim milk Whole milk Yogurt Frozen yogurt

Salt-Containing Foods • • • • • • • • • • • • • • • • • • •

All commercial salad dressings and condiments Bacon Cheese All canned fish Smoked, dried, salted fish Frankfurters Ham Hot dogs Ketchup All canned meats Deli meats Processed meats Smoked, dried, salted meat Salted nuts Olives Pickled foods Pork rinds Salami Sausage

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www.paleodiet.biz •

Salted spices

• •

T-bone steaks Turkey legs

Fatty Meats Soft Drinks and Fruit Juices • • • • • • • • • • • • •

Fatty cuts of beef Fatty beef roast Chicken legs Chicken thighs Chicken wings Lamb chops Lamb roasts Leg of lamb Fatty pork chops Fatty port roasts Pork ribs Beef ribs Pork sausage

• •

All sugar-laden soft drinks Bottled, canned, and freshly squeezed fruit drinks

Sweets • • •

Candy Honey Sugars

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References Web Sites Prehistoric Diet, http://www.idiet4u.com/diets/prehistoricdiet.html, accessed 25 Apr 11. Paleolithic Diets Worth a Closer Look, Expert Says, http://www.aces.edu/dept/extcomm/newspaper/june1a01.html, accessed 25 Apr 11. Study Finds Processed Foods Affect Mental Health, http://www.naturalhealthresearch.org/nhri/?p=2958, accessed 26 Apr 11. Swiss Science Nutrition: Processed Foods, http://www.swisssciences.net/5/swiss-sciences-nutritionprocessed-foods/, accessed 26 Apr 11. Sugar's Many Disguises, http://lowcarbdiets.about.com/od/whattoeat/a/sugars.htm, accessed 26 Apr 11. The Paleo Diet: the Ultimate for Health & Weight Loss, http://www.lasting-weight-loss.com/Paleo-diet.html, accessed 27 Apr 11. Paleo Plan, http://www.paleoplan.com/2009/12-03/paleocandybars/, accessed 27 Apr 11. Diet and Disease, http://www.thepmc.org/2009/12/library-dietand-disease/, accessed 27 Apr 11. Fried, Grilled and Pasteurized Foods Can Cause Degenerative Disease, Concludes New Study, http://www.naturalnews.com/028480_fried_foods_disease.html, accessed 27 Apr 11. Paleo Diet, http://www.everydiet.org/diet/paleo-diet, accessed 28 Apr 11.

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www.paleodiet.biz The real reason why processed meats are so dangerous to your health, http://www.naturalnews.com/011148.html, accessed 2 May 11. Eat Like An Okinawan, http://www.wellnessletter.com/html/wl/2001/wlFeatured0901.ht ml, accessed 5 May 11. Health and Cooking, http://www.webmd.com/foodrecipes/cucumber-salad?ecd=wnl_dab_050611, accessed 6 May 11. Paleo 101, http://paleodietlifestyle.com/paleo-101/, accessed 6 May 11. The Caveman Diet, http://www.cavemaneating.com/links.html, accessed 6 May 11. Coconut Water, http://www.bewellbuzz.com/nutrition/coconutwater/, accessed 6 May 11. Introduction to the Paleolithic Diet, http://paleolithicdiet.wordpress.com/2008/06/22/originalintroduction/. Access 6 May 11. Paleo diet, http://www.paleo-recipes.com/paleo-recipes-vealcarrot-chestnut-ragout.html, accessed 8 May 11. Paleo Diet Lifestyle, http://paleodietlifestyle.com/nectarine-andonion-pork-chops/, accessed 8 May 11. Elilmination Diet, http://www.drcranton.com/elimination_diet.htm, accessed 8 May 11.

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www.paleodiet.biz Books Morse, Joseph, The Evolution Diet: All-Natural and Allergy Free, Amelior Publishing Co., San Diego, CA, 2009. Cordain, Loren, The Paleo Diet, John Wiley & Sons, Inc., Hoboken, NJ, 2011. Dette, Ray; Gilchrist, Troy,A; Neanderthin: Eat Like a Caveman to Achieve a Lean, Strong, Healthy Body. Fischer, William L., Secrets to a Healthy Heart, Fischer Publishing, Canfield, Ohio, 1988. Lydon, Christine, Ten Years Thinner, DeCapo Press, 2008. Somer, Elizabeth,The Origin Diet: How Eating Like Our Stone Age Ancestors Will Maximize Your Health, Henry Hok and Company, New York City, NY, 2001. Cordain, Lorne; Stephenson, Neil, The Paleo Diet Cookbook, Wiley and Sons, Hoboken, NJ, 2011. Rippe, James M., Your Plan for a Balanced Life, Thomas Nelson, Nashville, TN, 2008. Oz, MD, Mehmet C., Roizen, MD, Michael F., You on a Diet, Free Press, NYC, NY, 2006.

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Nourish your Inner Caveman: Natural Health Secrets From Your Prehistoric Ancestors