How to get started
1. Clear out the pantry, refrigerator and freezer. You must take control of what you have at. The key to success with Paleo is to have a plan. Remove all processed foods and anything containing wheat flour, sugar and dairy products. Many of the things found in cereals, dairy products, beans, etc can trigger inflammation.
2. Fill your cupboards with the right food:
Protein: Buy meat that is locally grown and organic. You can also buy venison, lamb (meat pieces or mince), fish – the best is wild salmon and mackerel as these contain high levels of Omega 3. However, all fish and seafood is good. However, avoid fish from the Baltic Sea and purchase fish that has a MSC stamp. Poultry: chicken, turkey, duck, etc.
Vegetables and tubers: It is best to buy organic. For extra good nutritional density choose brassicas and root crops like turnips, celeriac, parsnips, sweet potatoes, carrots, beets, etc.
Fruit: If you want to lose weight, you should limit the fruit-eating to a maximum of two fruits per day and reduce intake of especially grapes, bananas and mangoes. Eat in this descending order: pears, citrus fruits, melons, apples, pomegranates, kiwi and pineapple. Pineapple contains the anti-inflammatory properties and grapefruit increases metabolism, so eat these when you have a cold or want an extra boost in weight loss.
Berries: Blueberries, raspberries, cranberries, currants, gooseberries, strawberries, goji berries, mulberries etc.
Fats: Ghee – or clarified butter (milk proteins have been filtered). Coconut oil, olive oil, avocado and avocado oil. You get good fats from nuts, avocados and fatty fish. Avoid all vegetable oils such as sunflower oil, linseed oil and margarine. Rapeseed oil is okay in small amounts as it contains at least omega 6.
Spices: Turmeric, garlic, chili powder, black and white pepper, lemon peel, cinnamon, lemon balm, cumin, oregano, coriander, thyme, oregano, basil, etc.
Beverages: Coffee, tea, water, freshly squeezed juices, smoothies, kombucha. Are you used to put milk in your coffee, try almond milk (without added sugar).
3. Make the food yourself. Most of all the meals you cook will look like this: 150- 200 grams of protein (meat, poultry, fish or seafood), a variety of vegetables, either boiled, steamed, grated or raw. Finish with some fats from avocados, olive oil, nuts and seeds.
To feel good in body and mind, here are some more tips:
4. Work out. Go outside, the sun gives you vitamin D which is vital for the health and mood. The main thing is that you move.
5. Sleep tight. Make sure the bedroom is dark. Avoid white and blue light from the TV/computer just before you go to bed. Try to sleep 8-9 hours. If you do, you wake up refreshed and will eventually have no need of the alarm clock.
6. Breathe. You can start your day by doing breathing exercises. It increases your concentration and makes you calmer. A simple exercise is to sit down, close your eyes and breathe slowly through your nose for a count of 3, exhale slowly through your mouth for a count of 5. More about this coming up.
Now don’t do this all at once, take it at your pace and allow the transition to paleo life/period take some time. It is said that it takes at least 28 days before your body gets used to the new habits.