Welcome to Paleovation! We’re so happy you decided to join our Signature 5-week Guided Paleo Reset or 3-week Sugar-Free in 3 course.
Your journey to better health begins now!
Here is some preparatory information and tips to make your transition to Paleo proceed as smoothly as possible.
For Those Who Have Anxiety About Food Restrictions
This course may be exactly what you need to get better control of your health, yet you may be experiencing some anxiety about how you will eat for the duration of the class. Rest assured, we had the same concerns when we transitioned ourselves. Being prepared is the easiest way to relieve this anxiety, so we’re sharing some ideas if you’re up for some preliminary homework.
If you find yourself pressed for time, none of this is necessary to completing the class, we just want to spark your Paleo mindset so this program will be accessible to you. Furthermore, if you chip away at the preparation now, it will ensure your success during the 3-week sugar-free or 28-days of anti-inflammatory eating.
You may find it easier to wrap your head around Paleo-eating by reading through some informational material. If you haven't already read our Paleo Synopsis, now would be a great time to do so as it will give you a glimpse of where we're headed.
We recommend some similar-style elimination diet books such as the following (we have many more book and product recommendations listed on our Recommended Products Page).
- It Starts with Food by Dallas & Melissa Hartwig
- Grain Brain by David Perlmutter, M.D.
- 21-Day Sugar Detox by Dianne Sanfilippo
- Eat the Yolks by Liz Wolfe
- The Paleo Solution by Robb Wolf
- Primal Blueprint by Mark Sisson
- Your Personal Paleo Code by Chris Kresser, LAc
The foods we will focus on during the detox align nicely with Paleo or Primal eating. Here are some popular choices:
- Practical Paleo
- Paleo Comfort Foods
- Against All Grain
- Eat Like a Dinosaur
- Well Fed
- 500 Paleo Recipes
- Everyday Paleo
- Primal Cravings
- Primal Blueprint: Quick & Easy Meals
- Paleo Cooking from Elana’s Pantry
- Nom Nom Paleo
- Make Ahead Paleo
Our library system has quite a few cookbooks and informational books available. Placing holds on a few now may hedge your bet to having a cookbook on hand during the "meat" of our program.
There are many paleo blogs, Facebook sites, podcasts, Pinterest/Instagram ideas, recipe collections, etc (visit our Facebook and Pinterest pages for articles and ideas). Perhaps you’d enjoy getting a head start with preparing some freezer meals – do a search on “OAMC Paleo” (Once A Month Cooking). Again, we’ll cover more of these options in class, but some of you will enjoy searching these out on your own. If you find a good one, be prepared to share with the rest of us.
Prepare Your Mindset For the Reset
During our course, we’ll teach you how to organize your meals around vegetables, proteins and healthy fats. To better prepare for the dietary changes, start performing a mental checklist of the food going into your body. For example, perhaps lunch was a turkey sandwich, some chips and a juice. What can you keep in your diet? What will you need to replace? What are some healthier substitutes? Anything you need to add? And don’t just ask yourself - actually answer these questions!
The more you practice now, the easier it will be during the class. For our example lunch, you can keep the turkey. Substitute the bread with a non-grain alternative like “Pure Wraps” made from coconut, a lettuce leaf or sheet of nori (seaweed sheet). Replace the juice with water or herbal tea. Ditch the chips and grab fresh berries. Finally, add some healthy fat like raw nuts, avocado or pasture-raised bacon.
Also, we want you to anticipate an occasional restaurant meal. You must have some viable options to prevent heading off track due to not being prepared.
Prepare Your Kitchen
Transforming your kitchen to a safe haven makes the program so much easier. Now is the time to use up items on the “remove” list and stock up on the allowed items.
- Grains (wheat, rice, corn, barley, etc)
- Dairy (yogurt, butter from factory farms, cheese, cream, whey, etc)
- Industrialized seed oils (canola, corn, soybean, sunflower, safflower, etc)
- Legumes (any bean you cannot eat raw – soy, pinto, black, garbanzo, lentils, peanuts)
- Chemical additives (MSG, carrageenan, food colorings, soy products, corn products, sulfites & other preservatives); read more about food additives
- Sweeteners – natural or artificial
Stock-up On These (additive-free versions preferred):
- Veggies (fresh and frozen)
- Meats (grass-fed or pastured are best)
- Raw or dry roasted nuts and seeds
- Extra virgin olive oil
- Coconut oil (virgin or extra virgin)
- Grass fed butter of ghee (clarified butter, to remove milk protein solids)
- Pastured tallow or lard if interested
Paleovation On-Line Support
We intend to support all the participants through one of two means – a closed Facebook Group or an Email List. We will periodically post support info and encourage participants to send questions, support, answers, tips & tricks, and observations to each other through their selected venue. The FB group is most convenient and avoids filling up an email inbox with multiple replies. If you don’t currently have an account, it may be worth setting one up (perhaps with a dummy email account if you truly don’t care to have a personal FB account).
Coordinate Your Medical Care
Please meet with your licensed medical professional before our first session, especially if you have chronic health concerns or take prescription medications. Making drastic dietary changes (even healthy ones) can alter your medication needs (often for the better!). It is pertinent that you are supervised by your doctor and continue your medical regimen during the program.
Paleovation is an educational support class and not intended for medical treatment. You will be required to sign a waiver stating that you take full responsibility to discuss this dietary change with your physician. Also, this is a good time to do some preliminary blood work if you are interested in tracking changes.
A Bit of Humor
Please watch this short video (less than 2 min.). Sometimes a solution is right in front of us but we refuse to address it. Could it be the "Nail in Your Head?"
This is funny only because we can relate to it! Sometimes we really like our painful nail and will protect it with ridiculous excuses. As a society, we have to face the reality that sugar is a universal nail. We defend it, justify it on every special occasion, make excuses to allow it. We obsess over every other potential solution to our health crises when a core solution is to remove sugar (and starches), all of it. The definition of insanity is doing the same thing over and over yet expecting a different result. When people finally change their diet and adapt to Paleo, real health is achieved. We'll help you pry out that nail!
Again, we’re so excited for you to join us. We look forward to meeting you and helping you find a healthier you.
In Better Health,
Rachel and Kelly at Paleovation
Any questions? Feel free to email us: ChiroKelly@Paleovation.com & Rachel@Paleovation.com