NONSTOP PALEO HACKS
28 LIFESTYLE PALEO HACKS TO GET YOU GOING AND STAYING WITH THE NON-STOP PALEO LIFESTYLE.
- Eat Grass Fed Meats
Simply put, if your meat is eating grains, then you are eating grains. You cannot be truly paleo if you are getting any sort of grain in your diet. Even it’s due to eating grain fed meats. The best way to go about this is to buy in bulk from a local farm. This will keep it less expensive and you’ll know exactly where your meat has come from. Get to know the farmer, form a good relationship, and let them know exactly what you are looking for. It is also nice to go to the grocery store and skip the meat section every week knowing that you have plenty of meat at home already.
- Walk every day
During the Paleolithic time period, people walked all day every day. In today’s world with computer and desk jobs, it’s little more difficult to get all your steps in. There are many trackers like fit-bits that can track your steps. Get up and moving on a daily basis. After dinner, don’t go straight to the couch, get outside and walk. Park in the back of the parking lot. Take the stairs instead of the elevator. Every little bit counts and at the end of the day or end of the week all these steps will have added up and you will be better off for it.
- Put avocados on everything
We should change the old saying of “an apple a day keeps the doctor away” to an Avocado a day keeps the doctor away. These little treats are packed with nutrition. They are one of the best and easiest ways to get good fats into the diet and are also a great source of minerals and antioxidants. You can put them in smoothies, make guacamole or just eat them. For your newborns, they are a great “first food.” Just mash them up into an applesauce consistency, and give them to your infants.
- Drink a coconut a day & then eat the meat
I have personally deemed coconuts as the new Super Paleo Food of 2016. Not just coconut oil, not just coconut meat or water; everything Coconuts! Start buying them at your local natural grocery store and drinking and eating them daily with your entire family. The health benefits from the coconut meat are amazing and the coconut water is a great way to hydrate. Think of it as nature’s Gatorade. Don’t buy the generic and/or processed coconut water out of can. Get it the right way, put a straw directly into the coconut and drink up.
- Drizzle olive oil on everything (just don’t heat it)
Olive oil (and olives) is another great fat to keep in your diet on a regular basis. The only problem with olive oil is it cannot be heated otherwise the fat goes rancid. So keep your heating for coconut oil. With that said, drizzle olive oil on everything!! From your morning omelets, to salads and veggies, drizzle high quality olive oil on different foods for taste, antioxidants and a healthy fat content.
- Clean your entire house with vinegar & water
There are obviously a lot of toxins in the foods we eat, but one of the biggest factors of toxicity is lurking in your cleaning supplies. Whether it’s your window cleaner, carpet cleaner, kitchen counter cleaner, hardwood floor cleaners, or even your personal cleaners such as soaps & shampoos; there are hundreds of toxins in all of this stuff. You do not just eat toxins, you breath them in and they are absorbed through your skin as well. Time to go green. Throw out all your current cleaning supplies, soaps and lotions and go all natural. The best cleaner for your home is to mix vinegar and water into an empty spray bottle. If you like scented cleaners, add in a couple drops of essential oils like lemon or orange. This will ensure you are reducing your toxic load and easing the toxin burden on your liver, kidneys and whole body. Our Paleolithic ancestors never had such a huge toxic burden like we do living in 2016.
- Substitute walking instead of TV
I know we are all super busy, and sometimes we just want to hit the couch after a long day of work. One of the best little paleo-hacks I can give you is to go walking after dinner. A 30-minute walk helps prevent heart disease and cancer which are America’s biggest killers. Just make this a habit; as soon as dinner is over, put on your walking shoes and take the family around the neighborhood. You will notice that you will feel better, sleep better, be more energized, and it will even positively affect your mood. This is one of the easiest and most effective paleo hacks you can start incorporating into your life right now.
- Eat the egg yolk
Why do menu’s still have “egg white omelets” on them? If you haven’t realized yet, one of the healthiest hacks you can do for your body is to eat healthier fat. Egg yolks are just that. They are actually a Paleo SuperFood that has gotten a bad rap over the past couple decades. I can tell you, eating egg yolks is very beneficial for your overall health and well-being. From infants to adults, they do a body good. So quit skipping the yolk, it is actually more beneficial than the egg white. Make sure you are getting organic, free range eggs to ensure they contain a healthy dose of omega 3 fats, vitamins & antioxidants. The perfect breakfast should contain protein and healthy fats; eggs will give you just that.
- Caveman had a sense of community
Make sure to do this paleo thing together as a family. Your chances of success will be much higher. In our busy lives, we often push family and togetherness to the side because we are running around so much. Our “convenience” lifestyle has gotten in the way of our sense of community. Family, neighbors, friends, and even coworkers can all be a big part of your community and help you though this.
- Get off your WIFI
Unconnect yourself from the world. I feel like we are in “emergency mode” all day long. Every time your phone beeps, vibrates or rings you do not have to stop what you are doing and look at it. Make a list of your priorities and answer phones, emails, and texts later. Just like other meetings, schedule a time to do those things. Most of it is meaningless anyways, and rarely is it actually an emergency phone call. This will be one of the most liberating habits you can start today. Make yourself the priority, not the outside world.
- Get in the sun
Sunlight has gotten a bad rap as of late. Trust me, you need more of it. From hormones, to skin health, to Vitamin D levels, and even your sleep, sunlight will help. Of course, you do not want to get out there and burn, but you do want a healthy tan. If you live in a place where there isn’t much sun, think about investing in a healthy tanning bed. Your body will feel and look better and your emotions will improve dramatically.
- Resistance training
It still kills me when people say they would rather do long distance cardio training rather than some form of resistance training like weigh-lifting. If you only have time to do one, opt for the weights. They will help you burn fat faster, and get you down to your ideal weight quicker than jogging around the track. Our paleo ancestors were cross-fit trainers and you should be too! Start hitting the weights, feel the burn and notice the difference quickly.
- Snack on Kale Chips with garlic salt
This is one of the easiest and healthiest paleo-hacks I can recommend. Simply take the kale of the stalk, throw it in the oven at 375 degrees for 8 minutes, sprinkle on some garlic salt and you have a great snack. From adults to kids, to toddlers, everyone will love these little crunchy delights. Did I mention they are a powerhouse SuperFood as well?
- Cook with only coconut oil
There are only a couple “good” oils to use. The best Paleo oils I have seen are olive oil and coconut oil. The problem, with olive oil is that you cannot heat it up. It is great for drizzling over salads and roasted veggies, but you cannot put it on a hot skillet and heat it. This is where coconut oil comes into play. Anything you want to cook like scrambled eggs, or stir fry; you must use coconut oil. It can withstand the heat and not go rancid like olive oil will. Use both oils daily, but only cook with coconut oil.
- Cook bone broth once a week and drink a cup daily
Brain health, immune health, & longevity all start in your GUT. How do you get a healthy gut? You get a healthy gut by making bone broth every week and sipping on it daily? Bone broth is packed with minerals and nutrients to help stave off leaky gut syndrome, help with your digestion and give your stressed out immune system a powerful boost.
- Eat Fat
Fat is the new fad, but it’s not a fad at all. You see, we humans have been eating healthy fat for a long time. If something says “Fat-Free” on it – Just think chemical shit storm and run away fast as you can! Now let me clarify, you need to be eating healthy fat, and you should be eating it every day and every meal. Here are the best ones as far as I can tell: olives, grass fed meats, healthy fish, eggs (especially the yolks), avocados, nuts, seeds, coconuts and coconut oil.
- Sprinkle turmeric on everything
Run out to your local health food store right now and buy a bottle of the SuperFood Season Turmeric and start sprinkling it on everything. This is the #1 researched herb and the benefits are powerful. It is a heavy duty ant-inflammatory, antibacterial, immune system booster, and cancer fighter. You can marinade your meat in it before you put it on the grill, add it to smoothies, throw it on sautéed veggies, and put it in almost any crock pot meal. It doesn’t have much of a taste, but it will turn some of your food a little orange. Again, this spice is so powerful, my family tries to incorporate with almost every dinner.
- Start each meal with veggies or a salad
Its simple; we need vegetables and we need a lot of them. They are packed with nutrients and vitamins and will help keep your body alkalized. I’m sick of people complaining that they don’t get enough veggies because they have to eat out for work or they travel a lot for work. Every restaurant in America has a salad on the menu. You will be surprised how many varieties and different types of salads you can have when you really start looking at menus. The more cut-up veggies in your salad the better. Get different varieties to keep your body alkalized and healthy. Also, instead of French fries, opt for the side of veggies. At home, keep it simple by adding different proteins to your salads.
- Quit jogging & start sprinting
Jogging is so 1980’s. It is time to catch up with the latest and greatest research and start doing high intensity cardio training. The days of putting on the running shoes and jogging around the block are over. It is so unnecessary, time consuming, and detrimental to your health. The research clearly shows that sprints are a much better way to exercise. Sprinting is better for your heart, lungs, and entire cardiovascular system. It is better for your immune system, mental health, and the kicker is it will shed the pounds fast and effectively. So quit wasting hours per week on your morning jog and take a quick 15 minutes to do some sprints and you will be better off for it. This paleo hack will save you a few hours per week.
Need I say more. If you do smoothies right, they can be a power packed breakfast or meal replacement. No more excuses that you do not have enough time in the morning for a nutritious breakfast. There are plenty of healthy & delicious recipes out there. The biggest mistake you can make with regards to smoothies is by using some sort of juice as the base of it. Here is a quick sample: Start with water, add in a couple handfuls of spinach or kale, throw in a couple cups of frozen berries, a scoop of coconut oil, a healthy protein powder, fiber powder, and I like to add in fruit and vegetable powder as well. If you like your smoothies thick, try putting in an avocado or coconut yogurt as well.
- Add Fat to your morning coffee
As most of you know by now, we need more fat in our diet. Healthy fat that is. One of the best Paleo Hacks is to add a scoop of coconut oil to your coffee. Better yet, you can make bulletproof coffee by adding in coconut oil and grass fed/organic butter. Blend it all together, and you will feel like you are drinking a morning latte. This ensures you are not adding any unwanted sugar or artificial sweeteners into your morning cup of coffee; instead you are getting a healthy dose of antioxidants and health fats to start off your day.
- Goals & Affirmations and/or journaling
I call this one “Paleo Thinking.” I believe we are under so much stress in this day age from job stress, home stress, financial worries, and keeping up with the Joneses, that we need to calm down our brain, mind, and nervous system on a daily basis. I believe one of the best ways to do this is to start your morning off right by doing some sort of mental visualization. This can be done in the form of writing down your goals, saying affirmations, or journaling. Others prefer to meditate, pray, etc. Find what works for you and stick with it. The main theme here is to do it every single morning. There are many benefits of these types of activities, but it will definitely get your day started off on the right foot and naturally reduce your stress levels. If you stay consistent with this step, you will be amazed by how much success, happiness, and joy come into your life.
- Drink nothing but water
Guess what, if you want to lose weight and lose it fast, try this little hack. For 30 days straight, do not change anything in your normal food intake or exercise routine, simply drink nothing but water and watch the magic happen. This means no coffee, no juice, no alcohol: Nothing but Water!! You do not have to change anything in regards to food or exercise, just your liquid intake. You will lose weight, clear your skin, flush out junk from your liver, kidneys, and toxins and magic will happen. This is an easy one, I suggest you give it a try and start today.
- Eat before going out to work/leisure functions
One of the biggest excuses I hear from my patients and clients is that they are too busy to stay Paleo or they simply have to much going on. They have work outings, family get together, social events, etc. There is always food and drinks being thrown at them at all these types of events and get-togethers. The fact of the matter is, it takes a little willpower and planning to stay paleo in our hectic lives. A quick little hack is to eat at home before you go out to all your different functions. This will give you a little more willpower to say no to the appetizer plate.
- Throw a lemon/lime slice in your water
Super easy Hack!! Every time you go to the grocery store, make sure to grab a bag of organic limes and/or lemons. At home, slice them up and throw one in each glass of water you consume. Besides the great taste, they are alkalizing to your system which will help with everything in your body from digestion, to energy levels to immune health! Simple, easy and effective – No excuses for this easy Paleo Hack!
- Say no to alcohol (at least for the 1st month of going paleo)
I like to have fun as much as the next person, but we should all take a break from alcohol every so often. My challenge to you is to take a month off. Alcohol is acidic, causes leaky gut and just warps your energy levels. It is also a big burden on your liver and kidneys. It’s time to take a break. You can read some of my other posts on how to do alcohol the right way, but why not challenge yourself and take a 30-day break. It will be good for your body, mind and soul.
- Paleo Pasta – Spaghettis squash or zucchini pasta with hearty, meaty sauces
We all like a good bowl of past every so often. Here is a good why to do guilt-free pasta night. Find out which sort of noodles you personally like better between spaghetti squash or zucchini pasta. The secret is to make the sauce a complete Health-Enhancing SuperFood. Grab some organic, grass-fed beef or buffalo, your favorite veggies, herbs and tomato sauce and dig in. This will feel like a cheat meal comfort food with all the benefits of a paler SuperMeal!
- Paleo Sleep
Sleep may be the most underrated or under talked about part of your overall health and well-being. Make better sleep a goal of yours over the next year. Here are a few hacks that will help out your sleep tremendously. Blackout your room. No alarm clocks or Wi-Fi radiation. Get black-out shads/curtains for your windows. Even the slightest light from underneath the door or from the moon can be problematic to your sleep cycle. No TV, computer, or cell phone use for at least an hour before bed. Read for around 30 minutes before bed in dim lighting. If your still not sleeping properly, try an Epsom salt bath before bed.
Get a healthy, non-toxic mattress. I personally recommend Intellibed to all my patients, which is made from gel, not toxic and off-gassing foam like my beds.
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