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Copyright © 2016 Health and Wellness Revolution
All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or
transmitted in any form or by any means, electronic, mechanical, photocopying, recording,
scanning, or otherwise, without the prior written permission of the publisher Health and
Wellness Revolution.
Vital Health News Should Be Made Public
Share the secret --
Page
Copyright © 2016 Health and Wellness Revolution
All rights reserved. No part of this book may be reproduced, stored in
a retrieval system, or transmitted in any form or by any means,
electronic, mechanical, photocopying, recording, scanning, or
otherwise, without the prior written permission of the publisher
Health and Wellness Revolution.
i
Health News Should Be Made Public
Share the secret --
Page
ii
Table of Contents
1
3
5
6
7
8
9
10
10
11
12
13
13
13
14
16
16
17
18
19
Disclaimer
All the material contained in this book is provided for educational and informational purposes
only. No responsibility can be taken for any results or outcomes resulting from the use of this
material. While every attempt has been made to provide information that is both accurate and
effective, the author does not assume any responsibility for the accuracy or use/misuse of this
information.
Page
Table of Contents
1
3
5
6
7
8
9
10
10
11
12
13
13
13
14
16
16
17
18
19
ii
Disclaimer
All the material contained in this book is provided for educational and
informational purposes only. No responsibility can be taken for any
results or outcomes resulting from the use of this material. While
every attempt has been made to provide information that is both
accurate and effective, the author does not assume any responsibility
for the accuracy or use/misuse of this information.
Page
1
Our lifestyles have changed in many ways, from those of our
ancestors, and not all of these changes have been for the best. It
is not uncommon today for us to look and feel bloated around
our stomachs, have puffy eyes and skin rashes. Experts say
that these conditions can be traced back to our lifestyle and
is an indication that your body is passively dying. You are
putting on weight like crazy and get sick more often.
So your next question is what can you do about this?
One simple way to transform your body is to pay close attention to the foods that
you eat. Think about how our ancestors ate – they were known as hunters and
gatherers. This meant that they foraged the countryside for food, in the form of
game and plants. Today most of us would recognize this diet as being called the
Paleo Diet.
The Paleo Diet is based on survival science and historical evidence. It proposes a
radical yet proven effective solution to modern man's ailments and deteriorated
physical condition.
Looking back on the evolution of man, over thousands of years, people had to really
work to survive, with just the basics, and they fought in a never ending battle with
nature. The upside to this is that their bodies were always working and moving. Not
sitting in front of a computer screen while at work, and then going home to watch
TV. No wonder the health of the general population has declined so significantly.
The basis of the Paleo Diet is that you want to consume foods that are found in a
natural state, as much as possible. You avoid any foods that contain chemicals, or
come in handy pre-packaged form.
By sticking to natural foods your body can effectively remove toxins, and increase
conversion of fat for energy. This results in your body utilizing nutrients in a
beneficial way. Your body is less stressed out and you will become leaner, stronger
and healthier.
Some followers of the Paleo Diet take it one step further by only eating one main
meal at night time. During the day they graze on light meals. This is based on the
fact that our
INTRODUCTION
The Paleo Diet – A Meal Plan from our Ancestors
Page
1
Our lifestyles have changed in many ways,
from those of our ancestors, and not all of
these changes have been for the best. It is
not uncommon today for us to look and
feel bloated around our stomachs, have
puffy eyes and skin rashes. Experts say
that these conditions can be traced back
to our lifestyle and is an indication that your body is passively
dying. You are putting on weight like crazy and get sick more
often.
So your next question is what can you do about this?
One simple way to transform your body is to pay close
attention to the foods that you eat. Think about how our
ancestors ate – they were known as hunters and gatherers.
This meant that they foraged the countryside for food, in the
form of game and plants. Today most of us would recognize
this diet as being called the Paleo Diet.
The Paleo Diet is based on survival science and historical
evidence. It proposes a radical yet proven effective solution to
modern man's ailments and deteriorated physical condition.
Looking back on the evolution of man, over thousands of
years, people had to really work to survive, with just the
basics, and they fought in a never ending battle with nature.
The upside to this is that their bodies were always working
and moving. Not sitting in front of a computer screen while at
work, and then going home to watch TV. No wonder the
health of the general population has declined so significantly.
The basis of the Paleo Diet is that you want to consume foods
that are found in a natural state, as much as possible. You
avoid any foods that contain chemicals, or come in handy
pre-packaged form.
By sticking to natural foods your body can effectively remove
toxins, and increase conversion of fat for energy. This results
in your body utilizing nutrients in a beneficial way. Your body
is less stressed out and you will become leaner, stronger and
healthier.
Some followers of the Paleo Diet take it one step further by
only eating one main meal at night time. During the day they
graze on light meals. This is based on the fact that our
INTRODUCTION
The Paleo Diet – A Meal Plan from our Ancestors
Page
2
ancestors spent most of the day hunting, so they really didn’t have much time to eat
until they returned home from the hunt.
You could adapt this into your lifestyle by eating smaller amounts of food during the
day. Instead of eating a large breakfast, which many people don’t like to do anyway.
You could just eat a handful of nuts or a piece of fruit. Then later on snack on
veggies or a slice of meat. This might be an idea that you would want to research
further.
Of course it is easier to eat natural foods when your choices are limited, as our
ancestors did. Today we have so many choices when it comes to food that it is easy
to just pick up a pre-packaged dinner. Instead of going home and cooking something
from scratch.
Today going grocery shopping is more complicated than ever before. You should be
reading ingredients and avoiding chemical laden foods as much as possible.
Sometimes even our ‘fresh’ foods don’t always look that fresh. Try buying your
produce from a local farmer’s market if you have one in your area.
Foods that you want to include in your diet include chemical free meats and fish,
vegetables, sprouted legumes, nuts, seeds, eggs and dairy products from grass fed
animals.
It’s time to stop and take a good look at your diet. Think back to how your
grandparents ate. They probably grew more of their own vegetables and had a
home cooked dinner each night. If they can do it, why not you? Start preparing
healthy soups and stews that can be reheated and used for more than one meal.
The concept of the Paleo Diet is to try and reintroduce the eating patterns of our
ancestors into our present day world. Aim to include as many natural foods into
your meals as possible and save your largest meal for the evening. When you can sit
down with your family and share the day’s events.
Try to add more exercise into your routine as well. This can include going for an
evening walk or bike ride with your family. Or enjoying a summer time swim at your
local beach.
When you begin to incorporate the methods of the Paleo Diet into your lifestyle you
will improve your appearance by reducing those puffy eyes, losing weight and toning
your muscles. Plus you will increase your energy, sleep better and just enjoy life for
the better. Doesn’t that sound like fun?
Page
2
ancestors spent most of the day hunting, so they really didn’t
have much time to eat until they returned home from the
hunt.
You could adapt this into your lifestyle by eating smaller
amounts of food during the day. Instead of eating a large
breakfast, which many people don’t like to do anyway. You
could just eat a handful of nuts or a piece of fruit. Then later
on snack on veggies or a slice of meat. This might be an idea
that you would want to research further.
Of course it is easier to eat natural foods when your choices
are limited, as our ancestors did. Today we have so many
choices when it comes to food that it is easy to just pick up a
pre-packaged dinner. Instead of going home and cooking
something from scratch.
Today going grocery shopping is more complicated than ever
before. You should be reading ingredients and avoiding
chemical laden foods as much as possible. Sometimes even
our ‘fresh’ foods don’t always look that fresh. Try buying your
produce from a local farmer’s market if you have one in your
area.
Foods that you want to include in your diet include chemical
free meats and fish, vegetables, sprouted legumes, nuts,
seeds, eggs and dairy products from grass fed animals.
It’s time to stop and take a good look at your diet. Think back
to how your grandparents ate. They probably grew more of
their own vegetables and had a home cooked dinner each
night. If they can do it, why not you? Start preparing healthy
soups and stews that can be reheated and used for more
than one meal.
The concept of the Paleo Diet is to try and reintroduce the
eating patterns of our ancestors into our present day world.
Aim to include as many natural foods into your meals as
possible and save your largest meal for the evening. When
you can sit down with your family and share the day’s events.
Try to add more exercise into your routine as well. This can
include going for an evening walk or bike ride with your
family. Or enjoying a summer time swim at your local beach.
When you begin to incorporate the methods of the Paleo Diet
into your lifestyle you will improve your appearance by
reducing those puffy eyes, losing weight and toning your
muscles. Plus you will increase your energy, sleep better and
just enjoy life for the better. Doesn’t that sound like fun?
Page
3
Why would anyone in their right mind want to eat like a
caveman? We have wonderfully delicious, lip-smacking foods
available on every street corner. Our Paleolithic ancestors did
not have this convenience. Sweet, savory, salty delights can
be purchased inexpensively, without us having to spend
hours in our kitchen. Our cave dwelling predecessors also
didn't have near the choice we have in selecting something to
eat.
So why in the world would you choose a Stone Age diet when
there are so many eating options available? The answer is
simple. The incidence rate of cancer and heart disease has
increased dramatically, right alongside the advent of modern
agriculture and food processing.
Just because food is convenient, inexpensive or tasty does
not mean it is necessarily healthy.
There are chemicals, steroids, artificial flavors, preservatives and unhealthy
ingredients added to most processed food. These additions are not made in the
name of health. They are made in the name of profits, intentionally forming
dangerous addictions to unhealthy food so you keep coming back for more.
Cavemen did not have a McDonald's and Starbucks on every street corner,
fortunately for them. They probably didn't even have streets, come to think of it. But
you get the point here.
When Paleolithic man needed to eat,
he hunted or foraged. He ate natural
foods, made healthy by mother
nature. He didn't have to worry
about additives, refined sugar, salt,
preservatives and other chemical
nasties ruining his health and well-
being.
The reason for returning to a
How To Go Paleo
Page
3
Why would anyone in their right mind
want to eat like a caveman? We have
wonderfully delicious, lip-smacking foods
available on every street corner. Our
Paleolithic ancestors did not have this
convenience. Sweet, savory, salty delights
can be purchased inexpensively, without
us having to spend hours in our kitchen.
Our cave dwelling predecessors also
didn't have near the choice we have in
selecting something to eat.
So why in the world would you choose a Stone Age diet
when there are so many eating options available? The
answer is simple. The incidence rate of cancer and heart
disease has increased dramatically, right alongside the
advent of modern agriculture and food processing.
Just because food is convenient, inexpensive or tasty does
not mean it is necessarily healthy.
There are chemicals, steroids, artificial flavors, preservatives
and unhealthy ingredients added to most processed food.
These additions are not made in the name of health. They
are made in the name of profits, intentionally forming
dangerous addictions to unhealthy food so you keep coming
back for more.
Cavemen did not have a McDonald's and Starbucks on every
street corner, fortunately for them. They probably didn't
even have streets, come to think of it. But you get the point
here.
When Paleolithic man needed to eat, he hunted or foraged.
He ate natural foods, made
healthy by mother nature.
He didn't have to worry
about additives, refined
sugar, salt, preservatives and
other chemical nasties
ruining his health and well-
being.
The reason for returning to a
How To Go Paleo
Page
4
more natural way of approaching your nutritional needs has everything to do
with your health.
Human beings are more overweight and obese than ever before. We suffer from
more heart disease, cancer and chronic diseases now than at any other time in
human history. Nutrition experts, doctors and researchers now understand this is
directly tied to the unhealthy processed and fast food diet which so many people
unfortunately follow.
The special report you hold in your hands can be a literal lifesaver.
It explains exactly what the paleo diet is, and the advantages and benefits it offers
over traditional diets. You will learn exactly what you can and cannot eat when you
grub out like a caveman. You will also discover delicious fats which are part of this
healthy nutrition plan.
The Paleolithic relationship to losing weight is included, and you will find out if
grains, beans and dairy products are a part of this nutritious lifestyle. Finally, we take
you by the hand and show you exactly how to transition, quickly or slowly, to a
healthy paleo approach to eating.
Let's get started by defining the Paleolithic diet (also called the caveman or Stone
Age diet).
Page
4
more natural way of approaching your nutritional needs
has everything to do with your health.
Human beings are more overweight and obese than ever
before. We suffer from more heart disease, cancer and
chronic diseases now than at any other time in human
history. Nutrition experts, doctors and researchers now
understand this is directly tied to the unhealthy processed
and fast food diet which so many people unfortunately
follow.
The special report you hold in your hands can be a literal
lifesaver.
It explains exactly what the paleo diet is, and the advantages
and benefits it offers over traditional diets. You will learn
exactly what you can and cannot eat when you grub out like a
caveman. You will also discover delicious fats which are part
of this healthy nutrition plan.
The Paleolithic relationship to losing weight is included, and
you will find out if grains, beans and dairy products are a part
of this nutritious lifestyle. Finally, we take you by the hand
and show you exactly how to transition, quickly or slowly, to a
healthy paleo approach to eating.
Let's get started by defining the Paleolithic diet (also called
the caveman or Stone Age diet).
Page
5
Your ancestors who lived in the Paleolithic era roamed the earth about 15,000 years
ago. One of the most important strides humans made at this time was the
development of the very first stone tools. Obviously, those human beings had a
drastically different diet than the unhealthy Standard American Diet (SAD) eaten by
most modern-day societies.
They only ate natural foods.
They ate whatever they could get their hands on, which predominantly meant fish,
meat, seeds, vegetables and some occasional fruits. There was no pollution in the
air. There were no impurities and garbage being pumped into natural water
supplies. The animals and plants during the Paleolithic era were natural products.
They made up the diet of humans, and other carnivores living at that time.
Because of this, your cave dwelling predecessors were extremely healthy, both
physically and mentally. Since the way that your body processes foods, and the way
it works internally and externally, has not changed significantly since the Paleolithic
era, adhering to that type of diet can offer you the same wonderful health rewards.
How can your health benefit from a Stone Age dietary approach? Let's take a look.
What is The Paleo Diet?
Page
5
Your ancestors who lived in the Paleolithic era roamed the
earth about 15,000 years ago. One of the most important
strides humans made at this time was the development of
the very first stone tools. Obviously, those human beings had
a drastically different diet than the unhealthy Standard
American Diet (SAD) eaten by most modern-day societies.
They only ate natural foods.
They ate whatever they could get their hands on, which
predominantly meant fish, meat, seeds, vegetables and some
occasional fruits. There was no pollution in the air. There
were no impurities and garbage being pumped into natural
water supplies. The animals and plants during the Paleolithic
era were natural products.
They made up the diet of humans, and other carnivores living
at that time.
Because of this, your cave dwelling predecessors were
extremely healthy, both physically and mentally. Since the
way that your body processes foods, and the way it works
internally and externally, has not changed significantly since
the Paleolithic era, adhering to that type of diet can offer you
the same wonderful health rewards.
How can your health benefit from a Stone Age dietary
approach? Let's take a look.
What is The Paleo Diet?
Page
6
Guess what? You may have a much more comfortable living environment then your
paleo ancestors did, but they were much healthier than you are. Did you know that
high blood pressure, heart diseases, diabetes, high cholesterol and obesity simply
did not exist when humans were living in caves 15,000 years ago?
Those difficult, chronic, debilitating and sometimes deadly health conditions are a
gift of modern times. This began in Europe when drought forced human beings to
start eating wheat. Wheat was combined with water, which became the precursor
for what we call bread today.
This eventually led to modern day agriculture and food manufacturing processes.
Unfortunately, those food development procedures have led to the creation of
refined sugar, simple carbohydrates, trans fats, MSG, table salt, artificial additives
and flavors, steroids, preservatives and other unhealthy food ingredients.
Those nutrition nightmares were created so that food could last longer on grocery
store shelves. Many of those components, like sugar and salt, are extremely
addictive. So human beings end up eating processed food which has much of its
nutrients removed, causes unhealthy addictions, and leads to a long list of diseases
and illnesses.
A move back to smart eating, enjoying fish, vegetables, meat, nuts,
whole foods and some fruits, is what the paleo lifestyle is all about.
The benefits include …
•
Healthy blood pressure and cholesterol levels.
•
You will also find that your mental functioning
is sharp and clear.
•
If you have tried to quit smoking before and
failed, you will discover, like other paleo
converts, that it is easier to give up tobacco on
this diet plan.
•
You will experience plenty of healthy energy,
and better sleep patterns.
•
You also develop stronger, healthier looking
skin and hair, and more muscle mass as well.
Health Benefits of a Paleo Lifestyle
Page
6
Guess what? You may have a much more comfortable living
environment then your paleo ancestors did, but they were
much healthier than you are. Did you know that high blood
pressure, heart diseases, diabetes, high cholesterol and
obesity simply did not exist when humans were living in caves
15,000 years ago?
Those difficult, chronic, debilitating and sometimes deadly
health conditions are a gift of modern times. This began in
Europe when drought forced human beings to start eating
wheat. Wheat was combined with water, which became the
precursor for what we call bread today.
This eventually led to modern day agriculture and food
manufacturing processes. Unfortunately, those food
development procedures have led to the creation of refined
sugar, simple carbohydrates, trans fats, MSG, table salt,
artificial additives and flavors, steroids, preservatives and
other unhealthy food ingredients.
Those nutrition nightmares were created so that food could
last longer on grocery store shelves. Many of those
components, like sugar and salt, are extremely addictive. So
human beings end up eating processed food which has much
of its nutrients removed, causes unhealthy addictions, and
leads to a long list of diseases and illnesses.
A move back to smart eating, enjoying fish,
vegetables, meat, nuts, whole foods and some
fruits, is what the paleo lifestyle is all about.
The benefits include …
•
Healthy blood pressure and
cholesterol levels.
•
You will also find that your
mental functioning is sharp and
clear.
•
If you have tried to quit smoking
before and failed, you will
discover, like other paleo converts, that it is easier to
give up tobacco on this diet plan.
•
You will experience plenty of healthy energy, and
better sleep patterns.
•
You also develop stronger, healthier looking skin and
hair, and more muscle mass as well.
Health Benefits of a Paleo Lifestyle
Page
7
For those of you who have fought and lost the "Battle of the Bulge" for years, you
will also notice immediate and lasting weight loss, helping you regulate a healthy
body weight for your size and age (more on that weight loss benefit later).
Why is The Caveman Diet Better Than “Normal” Diets?
One of the most attractive traits of the caveman diet which makes it better than
"normal" diets concerns calorie counting. You don't have to do this on the paleo diet.
You simply eat foods that are good for you, and eat whenever you are hungry.
When you first adopt a Paleolithic lifestyle, you should track important food metrics,
like protein, fat and carbohydrate consumption. After a few weeks, there will be no
need for calorie counting, carbohydrate watching or fat avoidance. This is one of the
ways a Stone Age diet is much more attractive than most other diet plans, where
daily nutrition tracking is a priority.
Another benefit of this nutrition approach over traditional diets is that it actually
works!
This is a lifestyle, not a 30, 60 or 90-day diet. As you probably know, most "diets" may
work for a short time, but they are unsustainable. This is because you do not supply
your body with the wonderful nutrients, vitamins and minerals it needs to function
properly.
You end up packing on all of the weight that you lost on your miracle grapefruit diet,
and in many cases, adding even more weight. On top of that, since you starved your
body of the nutrition it so desperately required for the period of time you were
dieting, you may have done serious damage to your health.
Another benefit is simplicity.
There are no intricate charts and systems to memorize. You eat healthy, natural
whole foods, vegetables, healthy fats, lean meat and some nuts and fruits. That's it.
When your nutritional approach is simple, it is much easier to stick to it.
Page
For those of you who have fought and lost the "Battle of the
Bulge" for years, you will also notice immediate and lasting
weight loss, helping you regulate a healthy body weight for
your size and age (more on that weight loss benefit later).
Why is The Caveman Diet Better Than “Normal” Diets?
One of the most attractive traits of the caveman diet which
makes it better than "normal" diets concerns calorie
counting. You don't have to do this on the paleo diet. You
simply eat foods that are good for you, and eat whenever you
are hungry.
When you first adopt a Paleolithic lifestyle, you should track
important food metrics, like protein, fat and carbohydrate
consumption. After a few weeks, there will be no need for
calorie counting, carbohydrate watching or fat avoidance.
This is one of the ways a Stone Age diet is much more
attractive than most other diet plans, where daily nutrition
tracking is a priority.
Another benefit of this nutrition approach over traditional
diets is that it actually works!
This is a lifestyle, not a 30, 60 or 90-day diet. As you probably
know, most "diets" may work for a short time, but they are
unsustainable. This is because you do not supply your body
with the wonderful nutrients, vitamins and minerals it needs
to function properly.
You end up packing on all of the weight that you lost on your
miracle grapefruit diet, and in many cases, adding even more
weight. On top of that, since you starved your body of the
nutrition it so desperately required for the period of time you
were dieting, you may have done serious damage to your
health.
Another benefit is simplicity.
There are no intricate charts and systems to memorize. You
eat healthy, natural whole foods, vegetables, healthy fats,
lean meat and some nuts and fruits. That's it. When your
nutritional approach is simple, it is much easier to stick to it.
7
Page
8
Here is where the rubber meets the road. Now we are getting down to brass tacks.
(Insert your favorite cliché here if those 2 weren't enough.) What are you allowed to
eat on the paleo diet? What is forbidden?
We just mentioned how simple the guidelines of this nutrition approach are.
Seriously, get ready to be underwhelmed. The following lists are short and easy to
memorize, and illustrate what you can and cannot eat when you want to "pig out"
paleo style.
Eat the Following Foods:
•
Fresh vegetables and fruits
•
Nuts and seeds
•
Fish and seafood
•
Grass fed meats
•
Healthy oils
•
Eggs
Don't Eat the Following Foods:
•
Refined sugar
•
Salt
•
Refined vegetable oils
•
Cereal grains
•
Legumes
•
Peanuts
•
Dairy products
•
Potatoes
•
Processed food
That's it. That is how simple it is to adhere to a healthy, beneficial caveman diet plan
that makes you look and feel great.
What Is and Isn't Allowed on the Paleo Diet?
Page
8
Here is where the rubber meets the road. Now we are getting
down to brass tacks. (Insert your favorite cliché here if those
2 weren't enough.) What are you allowed to eat on the paleo
diet? What is forbidden?
We just mentioned how simple the guidelines of this nutrition
approach are. Seriously, get ready to be underwhelmed. The
following lists are short and easy to memorize, and illustrate
what you can and cannot eat when you want to "pig out"
paleo style.
Eat the Following Foods:
•
Fresh vegetables and fruits
•
Nuts and seeds
•
Fish and seafood
•
Grass fed meats
•
Healthy oils
•
Eggs
Don't Eat the Following Foods:
•
Refined sugar
•
Salt
•
Refined vegetable oils
•
Cereal grains
•
Legumes
•
Peanuts
•
Dairy products
•
Potatoes
•
Processed food
That's it. That is how simple it is to adhere to a healthy,
beneficial caveman diet plan that makes you look and feel
great.
What Is and Isn't Allowed on the Paleo Diet?
Page
9
Get ready for a real shocker! Fats are a big part of the paleo approach to living a
healthy life. Yep, fat can be a good thing.
Your body needs either carbohydrates or fats to produce energy. If it has neither of
these, it will begin to eat up your muscle mass to develop energy. Obviously, you
don't want that. So since you are extremely limiting your carbohydrates, which is a
big factor leading to the health benefits of the paleo diet, you need to produce
energy from some other source.
That is where healthy fats come in.
Not all fats are created equal. Some fats are good for you, others are not.
Accordingly, you are probably wondering what fats you should be eating more of as
a part of the paleo diet. Below we have listed some healthy and not healthy fats,
those which are and are not approved as a part of the caveman diet.
Healthy Fats (Paleo Approved)
•
Omega-3 fatty acids
•
Coconut oil
•
Butter
•
Ghee
•
Animal fats
•
Extra-virgin olive oil
•
Avocado oil and avocados
•
Lard
•
Palm Oil
Unhealthy Fats (Paleo Denied)
•
Canola
•
Corn
•
Vegetable
•
Soybean
•
Safflower
•
Sunflower
•
Cottonseed
What Fats Can I Eat on the Paleo Diet?
Page
9
Get ready for a real shocker! Fats are a big part of the paleo
approach to living a healthy life. Yep, fat can be a good thing.
Your body needs either carbohydrates or fats to produce
energy. If it has neither of these, it will begin to eat up your
muscle mass to develop energy. Obviously, you don't want
that. So since you are extremely limiting your carbohydrates,
which is a big factor leading to the health benefits of the
paleo diet, you need to produce energy from some other
source.
That is where healthy fats come in.
Not all fats are created equal. Some fats are good for you,
others are not. Accordingly, you are probably wondering what
fats you should be eating more of as a part of the paleo diet.
Below we have listed some healthy and not healthy fats,
those which are and are not approved as a part of the
caveman diet.
Healthy Fats (Paleo Approved)
•
Omega-3 fatty acids
•
Coconut oil
•
Butter
•
Ghee
•
Animal fats
•
Extra-virgin olive oil
•
Avocado oil and avocados
•
Lard
•
Palm Oil
Unhealthy Fats (Paleo Denied)
•
Canola
•
Corn
•
Vegetable
•
Soybean
•
Safflower
•
Sunflower
•
Cottonseed
What Fats Can I Eat on the Paleo Diet?
Page
10
Those "bad" fats are polyunsaturates. Over-consumption can lead to high blood
pressure, a depressed immune system, cancer, obesity, diabetes, sterility and
inflammation.
Is Dairy Paleo?
As you can see from the unapproved foods mentioned above, dairy products are
included. Strict paleo practitioners absolutely avoid dairy products. Other paleo
lifestyle adherents eat dairy sparingly. So what's the deal? Can you eat dairy, or not,
as a part of the caveman diet?
Honestly, it depends on who you talk to. Some caveman dieters say if you can locate
high-fat, raw, natural dairy products, then dairy is acceptable. Others point out that
cave dwelling humans didn't eat cheese and drink milk, so dairy is definitely out.
You have to make the decision for yourself.
Strictly, dairy is forbidden. When you take a look at 99.9% of
the dairy products you find at your local grocer's, you will see
they are definitely on the no-no list. Processed goods are not
allowed on the paleo diet. Most cheese, milk and other dairy
products are heavily processed, so they have no place in this
healthy nutrition approach.
However, as mentioned above, if you can find raw, organic, natural dairy products,
you have to make the decision for yourself if you are going to include this usually
restricted food item in your paleo practice.
Page
10
Those "bad" fats are polyunsaturates. Over-consumption can
lead to high blood pressure, a depressed immune system,
cancer, obesity, diabetes, sterility and inflammation.
Is Dairy Paleo?
As you can see from the unapproved foods mentioned above,
dairy products are included. Strict paleo practitioners
absolutely avoid dairy products. Other paleo lifestyle
adherents eat dairy sparingly. So what's the deal? Can you eat
dairy, or not, as a part of the caveman diet?
Honestly, it depends on who you talk to. Some caveman
dieters say if you can locate high-fat, raw, natural dairy
products, then dairy is acceptable. Others point out that cave
dwelling humans didn't eat cheese and drink milk, so dairy is
definitely out.
You have to make the decision for yourself.
Strictly, dairy is forbidden. When you take a
look at 99.9% of the dairy products you
find at your local grocer's, you will see they
are definitely on the no-no list. Processed
goods are not allowed on the paleo diet.
Most cheese, milk and other dairy products
are heavily processed, so they have no place in this healthy
nutrition approach.
However, as mentioned above, if you can find raw, organic,
natural dairy products, you have to make the decision for
yourself if you are going to include this usually restricted food
item in your paleo practice.
Page
11
The unapproved paleo food list includes cereal grains and legumes. Your Paleolithic
ancestors ate whole foods that included meat and plants, but industrialized plants
such as wheat and other grains were not available. Grains are also very
carbohydrate-rich.
This can cause a drastic spike in blood sugar levels, which can in turn lead to obesity
and eventually diabetes. Phytates, gluten and other "anti-nutrients" are often found
in grain products as well. For this and other reasons, grains should be avoided on
the paleo diet.
As far as legumes are concerned, they simply were not a part of your ancestors
Stone Age diet. Only a few Paleolithic people ate legumes, the Australian Aborigines
and some Kalahari Desert tribesmen. Additionally, they often contain toxic
ingredients like phytic acid and lectin.
The basic premise of the paleo diet is to get back to the healthy approach to
nutrition our ancestors enjoyed. That means steering clear of foods which they did
not eat. Our Paleolithic brethren were very healthy. As noted, things like heart
disease and cancer simply didn't exist back then.
This is because our ancestors ate a very healthy, all natural diet. They ate very few
carbohydrates, and more fats. This caused their bodies to burn fat for fuel, which
made them lean and healthy. Avoiding grains and legumes is a part of that
approach.
In the end, the choice is up to you. Probably enjoying a few grains, beans or peanuts
here and there may not have a drastic, negative health effect. However, it could start
you on the slippery slope to straying outside the boundaries of a paleo diet.
Are Grains and Legumes Paleo?
Page
11
The unapproved paleo food list includes cereal grains and
legumes. Your Paleolithic ancestors ate whole foods that
included meat and plants, but industrialized plants such as
wheat and other grains were not available. Grains are also
very carbohydrate-rich.
This can cause a drastic spike in blood sugar levels, which can
in turn lead to obesity and eventually diabetes. Phytates,
gluten and other "anti-nutrients" are often found in grain
products as well. For this and other reasons, grains should be
avoided on the paleo diet.
As far as legumes are concerned, they simply were not a part
of your ancestors Stone Age diet. Only a few Paleolithic
people ate legumes, the Australian Aborigines and some
Kalahari Desert tribesmen. Additionally, they often contain
toxic ingredients like phytic acid and lectin.
The basic premise of the paleo diet is to get back to the
healthy approach to nutrition our ancestors enjoyed. That
means steering clear of foods which they did not eat. Our
Paleolithic brethren were very healthy. As noted, things like
heart disease and cancer simply didn't exist back then.
This is because our ancestors ate a very healthy, all natural
diet. They ate very few carbohydrates, and more fats. This
caused their bodies to burn fat for fuel, which made them
lean and healthy. Avoiding grains and legumes is a part of
that approach.
In the end, the choice is up to you. Probably enjoying a few
grains, beans or peanuts here and there may not have a
drastic, negative health effect. However, it could start you on
the slippery slope to straying outside the boundaries of a
paleo diet.
Are Grains and Legumes Paleo?
Page
12
If you have a weight problem, you probably have a carbohydrate problem.
Carbohydrates and other simple starches can be effectively used for energy sources.
However, when you take in too many carbohydrates, those excess carbs tend to get
stored as fat.
The paleo diet naturally restricts the amount of carbohydrates you ingest to a
healthy level. Your blood sugar doesn't spike, you don't run the elevated risk of
developing diabetes which too many carbohydrates in your diet can deliver, and
your body burns fat for energy.
This process is what kept your Paleolithic ancestors lean, strong and healthy. It also
leads to all day energy stores. Since fat is your energy fuel, and you consume a
limited number of carbohydrates, you don't develop excess body weight.
Modern-day health professionals agree that overweight and obesity are severe
health problems. When you start carrying around too much weight, your
cardiovascular, respiratory and digestive systems have to work much harder. This
can lead to a long list of health problems.
Limiting carbohydrates and eating natural, nutritious foods allows your body to
properly regulate itself. All of your internal and external processes and body parts
function as they should. You don't have to attempt to look great, feel great and enjoy
the best health of your life … it just comes naturally as a byproduct of eating a smart,
healthy, natural diet and avoiding modern-day processed and unhealthy foods.
Why (and How) the Paleo Diet Works for Health &
Weight Loss
Page
12
If you have a weight problem, you probably have a
carbohydrate problem. Carbohydrates and other simple
starches can be effectively used for energy sources. However,
when you take in too many carbohydrates, those excess
carbs tend to get stored as fat.
The paleo diet naturally restricts the amount of
carbohydrates you ingest to a healthy level. Your blood sugar
doesn't spike, you don't run the elevated risk of developing
diabetes which too many carbohydrates in your diet can
deliver, and your body burns fat for energy.
This process is what kept your Paleolithic ancestors lean,
strong and healthy. It also leads to all day energy stores. Since
fat is your energy fuel, and you consume a limited number of
carbohydrates, you don't develop excess body weight.
Modern-day health professionals agree that overweight and
obesity are severe health problems. When you start carrying
around too much weight, your cardiovascular, respiratory and
digestive systems have to work much harder. This can lead to
a long list of health problems.
Limiting carbohydrates and eating natural, nutritious foods
allows your body to properly regulate itself. All of your
internal and external processes and body parts function as
they should. You don't have to attempt to look great, feel
great and enjoy the best health of your life … it just comes
naturally as a byproduct of eating a smart, healthy, natural
diet and avoiding modern-day processed and unhealthy
foods.
Why (and How) the Paleo Diet Works for
Health & Weight Loss
Page
13
There are certain tips that make transitioning to a paleo diet easier. We highlight a
few of those in this section. You should also consider whether you are going to take
the paleo plunge all at once, or parcel it out over time. You know yourself better than
anyone else.
Either you are going to be successful slowly moving to a paleo lifestyle, or your
chances of success are better when you make an immediate and total switch.
Whether you decide to transition slowly or quickly to a caveman diet, the
information contained in this section will improve your odds of making this
substantial nutritional change with as few hiccups as possible.
Go Paleo Overnight or Transition Slowly?
There are arguments to be made for slowly moving to a Paleolithic approach for
nutrition. Some would argue that an all-or-nothing, overnight change makes more
sense. If you are sold on the health benefits of a Stone Age approach to eating, and
you don't know if you should make a wholesale change overnight, or transition
gradually, keep the following points in mind.
Gradually Learning to Eat Like a Caveman
Are you the type of person who likes to "test the waters" before diving into the pool?
If so, you will probably decide to take the same gradual approach to your paleo
transition. Here are a few pointers to help you make the move slowly, but
successfully.
Write down 3 or 4 of your favorite foods that you are going to have to sacrifice.
Replace one of them each week over the next month, rather than depriving yourself
totally right away. You should also make a list of all of the non-paleo foods in your
home.
Box up and donate those foods which you know you will not have a problem doing
without. Then take a look at the remainder of your list. These are the foods you
should gradually replace over the next 30 days. Creating a food replacement journal
and planning for the removal and addition of specific foods on a daily basis will
improve your odds for success.
People often think of the willpower issue of drastically changing your dietary
approach. The mental difficulties associated with this change can be significant.
How to Transition to a Paleo Diet
Page
There are certain tips that make transitioning to a paleo diet
easier. We highlight a few of those in this section. You should
also consider whether you are going to take the paleo plunge
all at once, or parcel it out over time. You know yourself
better than anyone else.
Either you are going to be successful slowly moving to a paleo
lifestyle, or your chances of success are better when you
make an immediate and total switch. Whether you decide to
transition slowly or quickly to a caveman diet, the information
contained in this section will improve your odds of making
this substantial nutritional change with as few hiccups as
possible.
Go Paleo Overnight or Transition Slowly?
There are arguments to be made for slowly moving to a
Paleolithic approach for nutrition. Some would argue that an
all-or-nothing, overnight change makes more sense. If you
are sold on the health benefits of a Stone Age approach to
eating, and you don't know if you should make a wholesale
change overnight, or transition gradually, keep the following
points in mind.
Gradually Learning to Eat Like a Caveman
Are you the type of person who likes to "test the waters"
before diving into the pool? If so, you will probably decide to
take the same gradual approach to your paleo transition.
Here are a few pointers to help you make the move slowly,
but successfully.
Write down 3 or 4 of your favorite foods that you are going to
have to sacrifice. Replace one of them each week over the
next month, rather than depriving yourself totally right away.
You should also make a list of all of the non-paleo foods in
your home.
Box up and donate those foods which you know you will not
have a problem doing without. Then take a look at the
remainder of your list. These are the foods you should
gradually replace over the next 30 days. Creating a food
replacement journal and planning for the removal and
addition of specific foods on a daily basis will improve your
odds for success.
People often think of the willpower issue of drastically
changing your dietary approach. The mental difficulties
associated with this change can be significant.
13
How to Transition to a Paleo Diet
Page
14
However, there are also physical side effects which sometimes accompany a move
to the Stone Age diet which make a slow and gradual transition sensible.
Constipation and an upset stomach are 2 issues that paleo diet newbies sometimes
report. Your body is going through a pretty substantial change. A withdrawal known
as the "Carb Flu" is often experienced when someone begins eating drastically fewer
carbohydrates than they were used to.
If you feel run down, have little energy, are irritable and "out of it" like when you
have the flu, these are typical carb flu symptoms. They usually pass in a few days.
As you enter ketosis, your body begins to burn primarily fat instead of carbs for
energy. Unfortunately, this can lead to what is known as "Ketogenic Breath". The
result is a mildly unpleasant aroma to your breath, which can be defeated by
chewing on cilantro or mint.
This side effect does not affect everyone.
You also may experience hypothyroidism. This is when your thyroid slows down,
which is what leads to the fatigue, sluggishness and low energy the carb flu is
symptom eyes by eat more paleo friendly vegetables to keep your carbohydrate
level where it needs to be.
Finally, you are going to have serious
carb cravings. An extra large order of
french fries or a couple of bags of
potato chips will seem like absolute
heaven. Don't worry, these cravings
pass after a week or two. The good
news is, when you no longer
experience cravings for
carbohydrates, you will enjoy a high
level of natural energy and a mental
clarity which is well worth waiting
for.
From Processed and Fast Food to Paleo and Healthy Fats Overnight
Some people prefer quick change. They decide on a plan of action, and they get
started right away. As opposed to a gradual paleo transition, this may be what you
are planning on.
Page
However, there are also physical side effects which
sometimes accompany a move to the Stone Age diet which
make a slow and gradual transition sensible.
Constipation and an upset stomach are 2 issues that paleo
diet newbies sometimes report. Your body is going through a
pretty substantial change. A withdrawal known as the "Carb
Flu" is often experienced when someone begins eating
drastically fewer carbohydrates than they were used to.
If you feel run down, have little energy, are irritable and "out
of it" like when you have the flu, these are typical carb flu
symptoms. They usually pass in a few days.
As you enter ketosis, your body begins to burn primarily fat
instead of carbs for energy. Unfortunately, this can lead to
what is known as "Ketogenic Breath". The result is a mildly
unpleasant aroma to your breath, which can be defeated by
chewing on cilantro or mint.
This side effect does not affect everyone.
You also may experience hypothyroidism. This is when your
thyroid slows down, which is what leads to the fatigue,
sluggishness and low energy the carb flu is symptom eyes by
eat more paleo friendly vegetables to keep your carbohydrate
level where it needs to be.
Finally, you are going to
have serious carb cravings.
An extra large order of
french fries or a couple of
bags of potato chips will
seem like absolute heaven.
Don't worry, these cravings
pass after a week or two.
The good news is, when
you no longer experience
cravings for carbohydrates, you will enjoy a high level of
natural energy and a mental clarity which is well worth
waiting for.
From Processed and Fast Food to Paleo and Healthy
Fats Overnight
Some people prefer quick change. They decide on a plan of
action, and they get started right away. As opposed to a
gradual paleo transition, this may be what you are planning
on.
14
Page
15
Performing an "overnight" paleo change is also a good idea if your willpower is weak.
This removes any and every non-paleo food temptation from your home all at once.
You are basically forcing yourself to begin adhering to the caveman diet with an "all
in" approach.
This requires extensive planning that is not needed with a gradual transition. Study
your paleo foods list. Do some reconnaissance shopping at your local supermarkets
and grocery stores.
Make a meals list for your first 2 weeks or 30 days. If you are fortunate enough to be
making this move with a partner, one of you can be cleaning out your pantry,
refrigerator and freezer while the other is shopping for paleo approved foods.
Page
15
Performing an "overnight" paleo change is also a good idea if
your willpower is weak. This removes any and every non-
paleo food temptation from your home all at once. You are
basically forcing yourself to begin adhering to the caveman
diet with an "all in" approach.
This requires extensive planning that is not needed with a
gradual transition. Study your paleo foods list. Do some
reconnaissance shopping at your local supermarkets and
grocery stores.
Make a meals list for your first 2 weeks or 30 days. If you are
fortunate enough to be making this move with a partner, one
of you can be cleaning out your pantry, refrigerator and
freezer while the other is shopping for paleo approved foods.
Page
16
Anytime your body is subjected to massive change, mental and physical issues can
arise. We discussed that earlier, when you decided whether you wanted to ease into
a healthy paleo lifestyle, or make a sudden and lasting change.
There are also other considerations which need to be mentioned. The following tips,
reminders, pointers and information will help you successfully move from the SAD
eating habits you currently have, adopting and benefiting from a Stone Age diet
plan.
Make Sure You Are Eating Enough
Going paleo means you're going to be eating a lot of foods which are full of healthy
dietary fiber. These foods are also nutritionally very rich, and extremely good for
you. This combination means that you can quickly feel full.
That may not sound like a problem. However, some people transitioning from a
predominantly processed food diet to a Paleolithic lifestyle initially do not consume
enough calories. This is because food many of the fiber-rich vegetables you will be
eating do not have near the calorie load of the nutritionally nightmarish food you
are used to.
For instance, one cup of broccoli delivers just 55 cal and 6 g of carbohydrates, but
delivers more than 2 dozen essential nutrients. That single cup of broccoli fills you
with a full 21% of the fiber you need in an entire day. A cup of fast food french fries
delivers between 200 and 300 cal and a whopping 30 g of carbohydrates.
So when you eat broccoli, and other paleo friendly foods, you may feel full before
you have eaten a healthy number of calories on the day. This filling, nutritious
aspect of the caveman diet is why it is so great for helping you regulate a healthy
body weight. You should still, however, track your calorie intake daily, and make sure
you are not starving yourself calorie-wise.
You should also have target numbers for daily carbohydrate consumption as well.
Paleo nutrition trackers are available as free downloads for most smart phones and
computers. They provide a perfect way to ensure you are getting the correct
amounts of calories, carbohydrates and healthy fats in your daily paleo diet plan.
Paleo Nutrition Tips
Page
Anytime your body is subjected to massive change, mental
and physical issues can arise. We discussed that earlier, when
you decided whether you wanted to ease into a healthy paleo
lifestyle, or make a sudden and lasting change.
There are also other considerations which need to be
mentioned. The following tips, reminders, pointers and
information will help you successfully move from the SAD
eating habits you currently have, adopting and benefiting
from a Stone Age diet plan.
Make Sure You Are Eating Enough
Going paleo means you're going to be eating a lot of foods
which are full of healthy dietary fiber. These foods are also
nutritionally very rich, and extremely good for you. This
combination means that you can quickly feel full.
That may not sound like a problem. However, some people
transitioning from a predominantly processed food diet to a
Paleolithic lifestyle initially do not consume enough calories.
This is because food many of the fiber-rich vegetables you
will be eating do not have near the calorie load of the
nutritionally nightmarish food you are used to.
For instance, one cup of broccoli delivers just 55 cal and 6 g of
carbohydrates, but delivers more than 2 dozen essential
nutrients. That single cup of broccoli fills you with a full 21%
of the fiber you need in an entire day. A cup of fast food
french fries delivers between 200 and 300 cal and a
whopping 30 g of carbohydrates.
So when you eat broccoli, and other paleo friendly foods, you
may feel full before you have eaten a healthy number of
calories on the day. This filling, nutritious aspect of the
caveman diet is why it is so great for helping you regulate a
healthy body weight. You should still, however, track your
calorie intake daily, and make sure you are not starving
yourself calorie-wise.
You should also have target numbers for daily carbohydrate
consumption as well. Paleo nutrition trackers are available as
free downloads for most smart phones and computers. They
provide a perfect way to ensure you are getting the correct
amounts of calories, carbohydrates and healthy fats in your
daily paleo diet plan.
16
Paleo Nutrition Tips
Page
17
One of the wonderful benefits of the paleo plan is not having to track and count
calories. At the beginning, using a paleo nutrition tracker will help you figure out
how much of what food you need to be eating each day. After a while knowing what
to eat every day will become second nature, and you may not need to refer to a
nutrition tracker.
Understand How to Build a Balanced Paleo Plate
Eating should always include a plan. That plan should account for the right amounts
of fats, carbohydrates and protein for each meal. With a Paleolithic lifestyle, aim for
the following serving sizes at each meal.
•
Eat about a thumb sized amount of fat at each meal. This is roughly 1/4 to 1/2
of a small avocado, or 2 to 3 tablespoons of nuts. If you add oil or fat to your
meal, this is the equivalent of 2 or 3 teaspoons.
•
You should eat at least, but not much more than, protein equivalent to the size
of 1 or 2 of your palms. Your body can only process so much protein at the
time, so eating more than that is wasteful.
•
Include a fistful of carbohydrates at each meal.
•
Fill the rest of your plate with vegetables
•
herbs and spices approved on the paleo plan can be used liberally, as they are
extremely healthy, and virtually absent of calories, carbohydrates, protein and
fat.
Page
One of the wonderful benefits of the paleo plan is not having
to track and count calories. At the beginning, using a paleo
nutrition tracker will help you figure out how much of what
food you need to be eating each day. After a while knowing
what to eat every day will become second nature, and you
may not need to refer to a nutrition tracker.
Understand How to Build a Balanced Paleo Plate
Eating should always include a plan. That plan should account
for the right amounts of fats, carbohydrates and protein for
each meal. With a Paleolithic lifestyle, aim for the following
serving sizes at each meal.
•
Eat about a thumb sized amount of fat at each meal.
This is roughly 1/4 to 1/2 of a small avocado, or 2 to 3
tablespoons of nuts. If you add oil or fat to your meal,
this is the equivalent of 2 or 3 teaspoons.
•
You should eat at least, but not much more than, protein
equivalent to the size of 1 or 2 of your palms. Your body
can only process so much protein at the time, so eating
more than that is wasteful.
•
Include a fistful of carbohydrates at each meal.
•
Fill the rest of your plate with vegetables
•
herbs and spices approved on the paleo plan can be
used liberally, as they are extremely healthy, and
virtually absent of calories, carbohydrates, protein and
fat.
17
Page
18
Eating Paleo Away from Home
Sometimes you want to enjoy a meal out. This means dining at the home of a friend
or a restaurant, without wrecking your paleo nutrition plans. At a restaurant this can
simply be accomplished by speaking with your server, chef or a member of the
restaurant management staff.
Ask them exactly how their food is prepared. Mention that you practice of paleo
lifestyle and give them a quick and simple definition if need be. The key is asking a
lot of questions, and realizing that eating away from home does not give you the
wide variety of paleo choices you enjoy in your own kitchen.
Another great tip is to eat before you head out. Do some shopping around, and talk
with your Paleo-minded friends. Once you find a restaurant that gives you plenty of
choice while also adhering to your dietary constraints, convince your friends and
family members to meet you there for dinner.
You should also probably totally avoid restaurants which specialize in pizzas and
sandwiches. There just aren't going to be any reasonable alternatives that fit your
lifestyle.
Why not tell your waiter or waitress you have a gluten allergy? Ask if whatever you
are considering ordered is breaded. Ask if they are capable of using all of oil instead
of their standard cooking oil.
Page
18
Eating Paleo Away from Home
Sometimes you want to enjoy a meal out. This means dining
at the home of a friend or a restaurant, without wrecking
your paleo nutrition plans. At a restaurant this can simply be
accomplished by speaking with your server, chef or a
member of the restaurant management staff.
Ask them exactly how their food is prepared. Mention that
you practice of paleo lifestyle and give them a quick and
simple definition if need be. The key is asking a lot of
questions, and realizing that eating away from home does
not give you the wide variety of paleo choices you enjoy in
your own kitchen.
Another great tip is to eat before you head out. Do some
shopping around, and talk with your Paleo-minded friends.
Once you find a restaurant that gives you plenty of choice
while also adhering to your dietary constraints, convince your
friends and family members to meet you there for dinner.
You should also probably totally avoid restaurants which
specialize in pizzas and sandwiches. There just aren't going to
be any reasonable alternatives that fit your lifestyle.
Why not tell your waiter or waitress you have a gluten
allergy? Ask if whatever you are considering ordered is
breaded. Ask if they are capable of using all of oil instead of
their standard cooking oil.
Page
19
Batch Cooking the Paleo Way
Batch cooking makes sense no matter what type of dietary approach you take. You
take the time to cook once, making all of your meals for the following week. Website
Paleo.com recommends keeping a weekly meal planner. They also suggest cooking
on the same day every week. On the day you are going to batch cook, pull out your
meal planner. This is when you keep information like when you are cooking for
friends, how many meals are required for how many people each week, and other
mealtime specifics.
After you plan what meals you're going to eat in the following week, take your meal
planner to the grocery store, using it as a shopping guide. Back at home, focus on
one pot recipes like casseroles, soups and stews. These can be made in large
batches, and portioned off. You can also use the batch approach to vegetables and
meats, cooking in large quantity and then freezing and refrigerating individual
serving sizes.
Page
19
Batch Cooking the Paleo Way
Batch cooking makes sense no matter what type of dietary
approach you take. You take the time to cook once, making all
of your meals for the following week. Website Paleo.com
recommends keeping a weekly meal planner. They also
suggest cooking on the same day every week. On the day you
are going to batch cook, pull out your meal planner. This is
when you keep information like when you are cooking for
friends, how many meals are required for how many people
each week, and other mealtime specifics.
After you plan what meals you're going to eat in the following
week, take your meal planner to the grocery store, using it as
a shopping guide. Back at home, focus on one pot recipes like
casseroles, soups and stews. These can be made in large
batches, and portioned off. You can also use the batch
approach to vegetables and meats, cooking in large quantity
and then freezing and refrigerating individual serving sizes.
