You Are What You EatYou Are What You EatLiving the Paleo LifestyleLiving the Paleo Lifestyle

By: Jill GajarskyBy: Jill Gajarsky

and and

Jennifer ManzoJennifer Manzo

Meet JennyMeet JennyI was always interested in optimizing my health, eating right, longevity and was

active in sports and dance since childhood. Without a nutritional educational background, I thought the food pyramid was

as good as it got. When I discovered the Paleo Diet, although it contradicted every piece of Conventional Wisdom I knew, it still made sense. This being the most original and healthiest, cleanliest way of eating…it was clear why I hopped on the band wagon so quickly.

Almost a year Paleo now, I am free of all previous health issues I had before (acne, asthma, blood circulation disorder, seasonal allergies) I haven’t gotten sick once since going Paleo (no lie) I’ve had more energy, felt stronger, and in general just been a happier person.

My passion to teach others about the Paleo Diet and how to live the Paleo lifestyle comes from not knowing about it myself. I would be doing the world no justice if I didn’t share this way of eating with others. Paleo is an idea that’s counter-cultural and therefore is not commonly well known among health professionals or even the government. So people are not going to get their information from the media or the latest medical journal. Which is why I am here to tell people what they didn’t know, and show them how to reap the benefits like I have.

Paleo HistoryPaleo History

• “Paleo” comes from the Paleolithic Era when cavemen roamed the Earth

• What they ate, before agriculture, defines our lifestyle

Remember: It’s not a diet, it’s a way of life

Primal vs. PaleoPrimal vs. Paleo

• Mark Sisson• author of Primal Blueprint • Much easier to read• Says saturated fats from

animal fat is OK• Includes some dairy• More people are “primal”

than “Paleo” because they find it’s easier to follow. It’s more similar to their old diets.

•Dr. Loren Cordain

•Author of the Paleo Diet

•Much more technology with scientific terminology

•No dairy

•No saturated fat

•Encourages more lean meat than fatty cuts of meat

Government Food PlateGovernment Food Plate

Our Food PlateOur Food Plate

Paleo HumorPaleo Humor

Paleo HumorPaleo Humor

What Is Protein?What Is Protein?

Proteins are the basic building blocks of all cells in our bodies. Also rebuilds

body tissues and overall healthy function

• Examples of protein foods:– Meat– Seafood

What Is Fat?What Is Fat?Fats are fatty acids that contribute to

cell wall materials (lipids) and some cushioning and lubrication of joints

• Example of fat foods:– Animal fat (yeah, that rubbery part of

the meat)– Healthy oils – Nuts and seeds

What Are Carbohydrates?What Are Carbohydrates?

Carbs provide minerals, vitamins, and fiber required for system health.

• Examples of bad processed carb foods:– Chips, cookies, candy– Bread and bakery foods– Frozen meals– Breakfast bars

• Examples of good carb foods:– Fruit– Vegetables– Anything directly from nature

What are Starches?What are Starches?

Starches can spike insulin levels because they quickly turn into sugar. So eat these in

moderation.

• Examples of bad starchy foods:– All rice (wild, yellow, brown, white)– Pasta– Couscous – Legumes (beans)

• Examples of good starchy (tuber) foods:– Yams or sweet potatoes ***not white potatoes, they are nutrient dense because

they contain phytates (anti-nutrients)

Let’s Compare FoodsLet’s Compare Foods

Steak

630 calories

40.5 grams of fat

61.8 grams of protein

0 carbohydrate

Twinkie

600 calories

18 grams of fat

4 grams of protein

108 grams of carbohydrates

Food Comparison Food Comparison

Both have fat and a good amount of calories, right?

But

The Twinkie has processed carbs whereas the steak has zero carbs (and the body will make its own

carbs from the steak)

Difference Between CarbsDifference Between Carbs

By reducing the amount of processed carbohydrates in replacement of

naturally occurring carbohydratesreduces the chances of

getting diabetes, other health issues or becoming obese.

InsulinInsulin

• Blood sugar = glucose

• Eating foods high in glucose or sugar will:– Spike your insulin levels resulting in

food cravings, and essentially make you hungrier throughout the day

High Glycemic Index FoodsHigh Glycemic Index Foods

• High sugar foods to avoid:– Apples*– Watermelon*– Candy– Soda– Refined flour foods– Cookies*we will discuss in further detail

Low Glycemic Index FoodsLow Glycemic Index Foods

• Low sugar foods that don’t spike insulin levels:– Berries– Plant foods– Animal foods– Eggs– Nuts and seeds (unsalted)– Seafood

How To StartHow To Start

1. Decide why you’re making the change

2. Agree to do a 30-day challenge3. Clean out your refrigerator and

cabinets!4. Read the book, ask questions-

educate yourself!

Good ReferencesGood References

• Jen’s Gone Paleo – recipes• Mark’s Apple – recipes• Paleohacks.com – question and

answer• Paleodietlifestyle.com – articles,

good information