How to start the Paleo Diet

The goal of this post is to try to simplify how to start the Paleo Diet.  The first day I set out to start the diet, I felt great about the endeavor and felt that I was very prepared.  I did my research, did some shopping and was on my way. I remember speaking to my brother on day 2 and telling him how I thought I would die!! Not literally, but I realized just how unprepared I really was.

Now that I am a couple of weeks in, and after being asked by a couple of people to give them some information on how to shop to get started, I compiled a list.

First, there are some things to keep in mind before starting this diet:

1. Don't expect to lose a ton of weight just because someone else did. I strongly believe that this diet does benefit most people, however, the results are going to vary from person to person.  Please, however, be patient because I am confident that you will see very positive results (weight loss, energy level, overall feelings of well being, etc.)!
2. Keep track of your eating patterns before starting the diet.  If you have trained your body to eat at certain times (for instance, if you are a big snacker), your body will expect those meals/snacks and almost goes into shock if you take that away.  Instead, be prepared to replace, or add (if you're not much of a snacker), bad snacks with healthy ones.
3. As we've been taught since grade school, breakfast is the most important meal of the day and part of a balanced diet.  If you don't normally have breakfast, or never have time, change that!  I'll give you quick and easy pointers and ideas on how to incorporate breakfast, even on the go.  Also, our culture has patterned itself to eat a small meal at the beginning of our day (though we have fasted all night and perhaps need the most amount of fuel to get through the day), and eat progressively larger meals throughout the day.  Work to change this habit by fueling your body with a larger breakfast, a medium lunch, and a lighter dinner portion.  This way you have the entire day to burn off your breakfast and you're not sleeping on a heavy dinner portion.

Here are some basic staples that will get you started:

• Coconut oil - Great for cooking and healthier than vegetable or peanut oil.  Combine this with ghee to add flavor and keep it from burning if you need to cook something at a higher temperature.  There are a variety of other good oils that can be purchased which are still Paleo (olive, almond, etc.)
• Ghee - This is a great alternative to traditional butter since it does not contain milk solids and it is very stable at high heat. Ghee is also Casein- and Lactose-Free (see more information here).  Now I know you may find the container small, and expensive at that, but you have to remember that you won't be using the same amount of butter as previously since you don't need to butter your bread (no bread), or waffles (none of that either).  Your diet will be changing and you won't even miss it much. And when you do, you have a better alternative!
• Protein - Chicken wings, chicken breasts, chicken thighs, chicken legs, steak, pork shoulder, bacon, turkey, turkey bacon, turkey sausage, salmon, tilapia, pork chops.... You get the idea here.
• Eggs - (Cage free, hormone free, antibiotic free) In addition to shell eggs which are great for boiling in large batches to eat on the go, grab some egg whites which are lower in calories and cholesterol and taste WONDERFUL with some fresh spinach, mushrooms, bell pepper, garlic and onion!  You'll learn to prepare these quickly and frequently so stock up.
• Fruits - Since watermelons are in abundance right now, my husband and I have be loading up on this sweet and juicy treat! Grapes, oranges, peaches, plums, pineapple, cantaloupe, strawberries, kiwi, mango, papaya... These are all wonderfully tasty to snack on during the day.  Also, bananas!! These are our go-to fruit for breakfast on the go.
• Vegetables - Broccoli, green beans (hericot verts are particularly mild and very flavorful), carrots, bell peppers, spinach, swiss and rainbow chard (I'm hooked and will add a simple recipe for you to try them if you never have), spaghetti squash, zucchini, yellow squash, eggplant (try this easy and inexpensive Ratatouille recipe), brussel sprouts (which I just learned to prepare), asparagus, and of course SALAD!!
• Sweet Potatoes - These, my friends, will become some of your best friends!  I'll be honest, if you are anything like me, you will probably crave some type of starch with your meals (since the rice, white potatoes, pasta, and bread have been removed from your diet).  And while you can't make traditional sweet potato souffle, you can make things like baked sweet potato fries, sweet potato mash, and sweet potato chips.
• White Sweet Potatoes - I prefer the taste of white sweet potatoes (or yams), over orange yams since they're less harsh in flavor.  Disclaimer - Although better than white potatoes, eat these in moderation since they do still contain a high starch content.
• Almonds (or other nuts such as pecans, which are my favorite) - These are a great snack on the go. I enjoy eating pecans with organic raisins and it tastes just as good as a candy bar or trail mix without the calories or work to prepare.  Remember to avoid peanuts which are non-Paleo and high in fats.
• Coconut water (sugar free) - This has vitamins and electrolytes and few calories.
• Water - While coconut water is great, I'll be honest, it's taking a bit of getting used to so nothing beats good ole' water! Not only does it keep you hydrated, but it filters the body of unwanted toxins.
• Almond Mill/Flour - Although this may be expensive for a first trip item, almond mill or coconut flour are a must-have for those of you who like to bake. I sometimes crave something sweet that feels like its not a "diet" food. Almond flour is a awesome substitute to white flour since it allows you to bake desserts that fulfill your sweet tooth without all the sweet. With that thought in mind, agave nectar is also a must-have for baking and overall sweetening if needed (see my Paleo Banana Bread recipe).
• Sea Salt - Now although some will say that salt isn't Paleo, I say "SERIOUSLY!" I am not an extremest by any stretch of the imagination so I won't expect anyone to completely cut salt out of their diet.  But I will say that if and when you do use salt, use a good quality, and definitely reduce the amount of salt in your diet.  Remember that high sodium levels cause the body to retain unnecessary water.

All of these items can be found at your local Whole Foods Market but I will suggest visiting your local Farmer's Market for fresh, seasonal, and locally grown/raised/caught meats, fruits and veggies since they tend to be more reasonably priced.  Plus, you help support your local farmers and businesses.

I really hope this helps you to get started.  Remember to buy organic, grass-fed, hormone free, antibiotic free, pesticide free, no or few preservatives, etc. where ever possible.  Leave me your feedback and questions...