The Paleo Diet Cheat Sheet

Sometimes, with all the different paleo sites and authorities around, it can start to feel like eating paleo is way more complicated than it is.

These questions are all valid but until you’re eating paleo 80% of the time, there’s no need to get caught up in the details. To get the biggest results quickly, you just need to start by eating real food most of the time.

The Paleo Diet Cheat Sheet

Paleo is really quite simple. It all comes down to eating real food, i.e. food that is found naturally in the world. To get started with paleo, simply follow The Paleo Diet Cheat Sheet below.

This cheat sheet is also a great tool to share with friends and family who either don’t quite understand what you’re doing, or who you think could really benefit from going paleo. Simply share this page with them and they’ll know everything they need to know.

Cheat Sheet 1

Additional Resources

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Dream On: Why Sleeping Is Important

Okay, we’re going to stop hammering on about it sometime soon, we promise, but sleep is super important (if you haven’t figured it out already).

The Frugal Dad has a great infographic all about how to sleep better, and why you should. It’s a great follow up to our earlier sleep infographics (here and here).


via Frugal Dad

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Sleep Is Awesome

Sleep is awesome (and it’s paleo). But, with more and more late night distractions, people are staying up all hours of the night, and sacrificing sleep. This great infographic breaks down exactly why sleep is so important, for example:

  • Going to bed late almost doubles the chance of you getting breast cancer.
  • If you’re sleep deprived, you’re 20% more likely to be dead in 20 years.
  • You can lose 14.3 pounds in a year simply by swapping an hour of TV for an hour of sleep.

 Check out the full infographic for all the details: 


via Mind Body Green

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Get Drunk Not Fat (A Non-Paleo Look at Alcohol)

Getting drunk isn’t necessarily paleo, but if you’re looking to start cutting back your alcohol intake, this is a good starter guide.

If you’re looking for a full paleo guide to alcohol, we’ve got you covered right over here. In the meantime, if you just want to get drunk, not fat (and aren’t worried about whether or not it’s paleo), take a look at the graphic below:

get drunk, not fat

via BuzzFeed

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Ultimate Paleo Guide to Alcohol

It’s Friday night, and it’s been a long workday. You’re looking to get home as quickly as possible to meet up with some friends, and relax a little. Everybody’s looking forward to grabbing a drink … or two.

What do you do?

You’ve just started this paleo thing, and are going pretty strong, seeing great results, and feeling great. But you also feel like you’ve been a bit of a hermit, avoiding restaurants and nights out with your pals.

You’re feeling as if you need to take it easy, head out and have a good time, and enjoy the company of some good friends and a few drinks, but you don’t want to ruin the new paleo version of yourself. You have some questions:

• What are the best paleo choices for alcohol?
• How can you minimize the toxic affects of alcohol?
• What is the best way to keep the fat off while enjoying a couple drinks?
• Is alcohol even paleo?

Those cave people must have got down somehow, right? They must have let their hair down every once in a while, right?

Is It Paleo?

Having a few drinks here and there has become much more of a social experience and the chance to bond with friends and family members than just an excuse to down a few, and walk around crooked for a few hours.

It’s become a way for us to relax, catch up on personal relationships, and enjoy the company of others. I for one enjoy a drink with my buddies every now and again, and have often wondered how this fits into my paleo lifestyle.

Is alcohol paleo?

Long story short? Not really.

One of the main tenets of the paleo diet is removing processed foods and toxins from your diet. Alcohol happens to be both a processed food and a toxin.

Now, when I say ‘alcohol’, I am talking about the three main types of alcohol: beer, wine, and spirits.

Beer: Beer is mostly made from wheat, barley, and hops. That’s a  dead give away that this type of alcohol probably isn’t paleo-friendly.

Wine: Wine is often considered to be the closet thing we’ve got to paleo-friendly alcohol. There are various organic options – red wine in particular. Because of antioxidants such as resveratrol, which can help prevent damage to blood vessels, lower “bad” cholesterol, and prevent blood clots, when consumed in moderation, red wine is often considered to be a healthy alcoholic option in the paleo community.

On the other hand, white wine removes the skin from grapes and tannins, which gives it its lighter color but which also removes the resveratrol.

Both beer and wine go through the process of fermenting sugar and starches most often found in fruits, various plants, coconuts, sometimes rice, and, in the case of beer, wheat and barley.

Spirits: Spirits also go through the process of the fermentation of grains, but they also undergo a second process known as distillation. The gluten found in alcohol beverages is a major concern for those that follow the paleo diet, but distillation removes most of this gluten. That said, it doesn’t remove all of this gluten, as shown by the study below.

The process of distillation is also responsible for the higher alcohol content of spirits. As we all know, alcohol unleashes a psychological response in our bodies which lowers our inhibitions. Having lowered inhibitions makes it much easier for us to make poor food choices. So, although you might be able to justify what you’re drinking as paleo-friendly, those tortilla chips and salsa? Not so much.

Hard Cider: Hard cider is a fermented (awesome!) alcoholic beverage typically made from apples or pears. Has been increasing in popularity over the last few years due to increased awareness of the problems gluten can cause. As the promotion of gluten-free products and the popularity of the Paleo Diet grows cider as become a popular alternative to beers.

Most ciders on the market are naturally gluten free but you’ll want to double-check the label. Also look for preservatives like potassium sorbate and sodium benzoate, both of which have been shown negatively effect immunity. These will easy to see because unlike beer Cider is governed by the FDA which requires it to list ingredients

So is cider Paleo? Yup, just be on the lookout for added sugars. When choosing a hard cider look for dry cider as these usually have lower sugar counts. Also remember that it might be Paleo but it still contains calories, so if fat loss is a goal keep it to a drink, ok? If you want to keep an eye on the sugars, check out these great options below:

Low Sugar Ciders:

  • Crispin Cider
  • Strongbow
  • ACE Cider
  • Colorado Cider

Higher Sugar Ciders:

  • Angry Orchards
  • Wyders
  • Woodchuck

Cider is a great paleo-friendly alcohol option (just watch the sugar). You can see our full post dedicated to paleo cider here.

To drink or not to drink? That is the question.

Studies have demonstrated the health benefits of red wine when it is consumed in moderation. Aside from that, and the positive social interactions that can come with having a drink (although you could just have water instead), it’s pretty tough for me to justify how consuming any alcoholic drink can be good for anyone.

• Alcohol is toxic to the liver.
• It’s an addictive drug.
• Too much alcohol in your system makes detoxification a high priority. This causes your liver to prioritize detoxification over the uptake of nutrients.
• It is hard to burn fat while detoxifying from alcohol consumption.
• The liver cannot metabolize alcohol into sugar, which can cause a dip in blood sugar and a rise in blood fats.
• As some toxins are not processed, they are stored as fat.
• Alcohol is dehydrating, which means that it can affect electrolyte balance.

The truth is that the decision to have a drink or not is entirely up to you. But, before deciding whether or not to have one, think about why you are having one.

Are you having a drink or two because you had a rough day at the office, your relationship just ended, you’re pissed at a buddy, your kids are giving you a headache, or because everyone else is drinking?

These reasons, to me, are just not good enough to justify having an adult beverage.

But, if it’s a special anniversary, or you’re celebrating your daughter’s graduation from college, your best friend’s birthday, or some other very special event, that drink might be more justified.

However, at the end of the day, you’re a grown up, and the choice is yours.

What if you know you’re having a drink?

If you plan on heading out, and grabbing a drink, there are a few things you can do to help reduce the chances of a hangover, to inhibit body fat accumulation, and to keep your blood sugar stable.

Keep blood sugar stable by using more paleo-friendly spirits like tequila with soda water, ice, and lemon or lime. Avoid high sugar juices, tonic waters, and mixers.

Try this UPG NorCal Margarita recipe.

To minimize your chances of developing a hangover, use less toxic alcohols like vodka (made from potato), gin, and tequila, while avoiding beer, wine, and colored spirits like rum.

Take 500 mg of vitamin C and 600 mg of Nac-Acetyl Cysteine (NAC) to help lower liver aldehyde, a toxin that your liver creates from alcohol.

Use vitamin B1 or alpha lipoic acid before each drink, and add 4 capsules of activated charcoal after you drink, because these will bind with the byproducts of the alcohol, reducing their effects on your body.

Thanks to Dave Asprey for these tips.

To minimize any chances of extra fat accumulation, spend the day eating only lean proteins and veggies. As mentioned earlier, your body will be spending an awful lot of time trying to detoxify and metabolize the alcohol in your system, and may not have the time or the energy to process the calories from fats and carbohydrates. Those carbs and fats that are not metabolized get stored in the form of fat. Protein is safe to eat in this case because, for the most part, your body does not store it in the same way.

To sum up

The decision as to whether or not to have an alcoholic drink is entirely up to you. But really ask yourself what the reasons behind that drink are.

If you’re going to drink, stick with 100% agave tequila, 100% organic red and white wine from local sources, and Ciroc vodka, which is made from grapes and not grains.

Avoid colored spirits as they usually contain caramel coloring and fermented grains.

Steer clear of beers – even the gluten-free sorghum versions. Instead, opt for ciders like Angry Orchards.

Health and wellness shouldn’t take over your life; they should compliment it. If having a drink here and there is something you find beneficial,  that’s your call. But if you are going to have a drink, try to stick to more paleo-friendly options, and, of course, stay safe.

UPG alcohol infographic


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The Many Types of Paleo

Is [insert your food here] paleo? 

That’s probably the number one question we get around here – after all – this is the .

There’s a lot of grey areas – and even in our food list - while it’s pretty comprehensive doesn’t cover all the different variances within the different paleo camps. In an attempt to try & solve this once & for all, we sat down with our favorite graphic designer and put together this comparison chart of the different stances of various paleo camps.

While we don’t dive deep into this chart exactly WHY each camp acts the way they do, it will give you a nice 30,000 ft overview of what “camps” of paleo eat different things.

Now, this chart isn’t definitive by any means, but it is one heck of a good start and does quite a bit to demistify the differences between the different paleo camps. Check it out below, share & pin it on your favorite sites and let us know what you think!

The Many Types of Paleo

Types of Paleo

What type of paleo do you follow? Or, have you made up your own version of paleo?

Also, be sure to share & pint the graphic above if you liked it.

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Fitness = Bacon? Apparently

Here’s a fun math problem for you this saturday. Best of all, it confirms what we’ve known all along! Fitness = Bacon :)Fitness Plan

Have a great paleo-esque weekend!

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The Ultimate Guide To Pairing Herbs & Spices

The Ultimate Guide To Pairing Herbs & Spices

One of the best things about the paleo diet is that it gives those who follow it a tremendous amount of options when it comes to pairing herbs and spices with foods. While not all of the foods on this infographic are paleo, there are some great suggestions for the ones that are.

  • Fish and shellfish are basically a blank slate when it comes to herbs and spices
  • Vegetables can accommodate virtually any herb or spice, which can add something new to the veggies that you may be tired of
  • Beef and poultry are always solid choices for trying out new herbs and spices

Pick a few spices below and try something new today.

The Ultimate Guide To Pairing Herbs & Spices


via imgur

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The Paleo Diet In A Nutshell

The Paleo Diet In A Nutshell

Yes, we have tons of paleo resources on this site, but it’s always helpful to have new easy-to-understand resources available for those new to the paleo diet.

We tracked down this info graphic on the paleo diet that explains the broader points of the diet while being specific and helpful at the same time.

Read more in full in the paleo infographic below.

The Paleo Diet In A Nutshell

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