I recently read a “30 Tips” post on Rubies and Radishes that had some great suggestions to make eating Paleo easier.*
But… compulsive editor that I am, I edited it down to what I thought were the best tips for eating Paleo, and add a few helpful items and notes of my own. Here you go!
• When you’re just starting, plan out meals and snacks several days in advance. This keeps you from caving in on busy days. Once you get the hang of cooking and eating Paleo, it will be easier to throw together meals from your well-stocked kitchen.
• If planning all your meals seems overwhelming, try it in phases. Most people don’t need a lot of variety in breakfast, so find one or two Paleo-friendly breakfasts that work for you and get those nailed down. Then find a few lunches that work for you. Then move on to planning dinners.
• Cook meat in bulk; save in easy-to-thaw portions in the freezer. Hamburger, pulled pork, chicken, and your favorite kinds of sausage are all handy to have ready to deploy. You can also cook bacon in big batches and keep it in the fridge. Have you tried cooking it in the oven?
• Dedicate time to prep ingredients every week. Or, if it works better for you, every evening after dinner, prep what you’ll need for tomorrow’s meal(s). Thaw anything that’s frozen. Chop up ingredients. Pre-mix seasonings or sauces.
• Paleo eating and meal planning takes time to adjust to. Give yourself time and grace. Keep at it — it will get easier! It’s only hard until it’s routine.
• Read labels. Learn to recognize sugar in all its disguises. Yeah, it’s overwhelming and kind of depressing at first, but it’s a necessary education.
• Don’t spend too much time trying to figure out how to substitute or recreate the non-Paleo food you once ate. Instead of mourning the loss of food that makes you feel yucky, celebrate new food discoveries that make you feel great! As you stick with this, your taste buds will change and junk food will become less and less appealing.
• Explore Paleo blogs and books. The more Paleo knowledge you have, the easier it is to stick with your new lifestyle!
• When you make dinner, make extra. Enjoy it for breakfast (yes, you can!) or lunch the next day, or pack it in the freezer for an easy future meal.
• One of the hardest things about eating Paleo is the social pressure to eat junk. Always have a plan before going to social gatherings. And focus on how that food is going to make you feel tomorrow! Tell yourself, “When I eat crap, I feel like crap.”
• Eat a satisfying meal before you go to parties so you won’t be tempted by unhealthy choices. Drink plenty of water while you’re there. Focus on enjoying the people, not the food.
• If it’s a pot luck, bring your own Paleo dish (or two), because that might be your only healthy choice!
• Likewise, have a plan for how you’ll eat when meeting friends at restaurants.
• Remember to get the sleep you need every night, and drink plenty of water. And several times a week, if not every day, try to get a little sunshine and gentle exercise.
Posted by Brenda Hughes – 7 Common Signs of Nutrient Deficiency
Look for stunted growth. If a child is not getting enough nutrients, they will not grow at a normal rate. The rate of growth for a particular child varies with their age. For instance, most people grow rapidly from infants to toddlers, then slow their growth until puberty, when they experience another period of rapid growth. If your child does not grow rapidly during these sensitive periods, they might be suffering a nutrient deficit.
- See a doctor regularly to ensure your child is growing at a normal rate.
Check dental health. Inflammation of the gums, especially, is an early indicator of periodontal disease, which may in turn indicate a nutrient deficit. If your gums are puffy, red, tender, and bleed when you floss or brush, you might not be getting enough nutrients. In advanced cases, you might have loose teeth. See a dentist if you experience any of these dental problems.
- See a dentist at least twice each year for a regular dental checkup. Your dentist will be able to refer you to a nutritionist if they believe it is necessary.
Monitor for increased illnesses. People who do not receive adequate levels of nutrients are more prone to colds and viral infections. A nutrient-deficient immune system cannot fight off illnesses that a healthy one can, leading to a greater frequency of illnesses, more severe illnesses, or both. Nutrient-deficient people might, for instance, experience:
- a sore throat
- a runny nose
- other respiratory tract infections (like pneumonia and bronchitis) and flu-like symptoms
Look for muscle spasms. Muscle spasms are any involuntary contraction or vibration of the muscle tissue. If you suddenly develop facial tics – for instance, a sudden upturning of the mouth, or scrunching up of the nose – you might be nutrient deficient. Eye twitches (closing your eyes with excess force or experiencing difficulty in keeping your eyelids stable) could also indicate you need more nutrients. Painful cramps in your legs (especially your calves or thighs) are also reported in some cases of nutrient deficits.
- You might be experiencing a magnesium deficit, since magnesium helps regulate the neuromuscular system that allows our muscles to relax.
- Deficits of B vitamins and calcium might also contribute to muscle spasms.
Look for thyroid problems. Some kinds of nutrient deficiencies – especially iodine deficiency – lead to imbalances in the thyroid and an inability to produce and regulate hormones properly. Signs that your thyroid might be acting up include weight gain, deceased libido, goiter (swelling of the thyroid gland that usually produces a large bump in the neck), hair loss, and infertility
Look for eye problems. In a developing child, a vitamin A deficit could lead to blindness or visual impairment. If your child cannot see well, or suffer from night blindness (an inability to see in the dark), they might not be getting enough vitamin A. Other eye problems like cataracts and macular degeneration also occur in people who have a deficit of vitamin C, vitamin E, zeaxanthin, and zinc.
- You can detect macular degeneration and cataracts by paying attention to any loss of quality in your vision. Blurriness, clouded vision, and increased sensitivity to light are common symptoms.
Look for signs of malnutrition. Nutrient deficiencies are one form of malnutrition. Signs of this condition include, notably, sunken eyes and a bony frame with visible ribs. The skin of a nutrient deficient person will be leathery, dry, and inelastic. Jaundice (yellowing skin) could also occur. Finally, a malnourished person will usually feel lethargic and have low energy levels overall.
- Malnutrition usually indicates that someone is not getting enough calories or is not getting a balanced diet. Malnutrition might also indicate that someone is getting too many calories.
See a doctor. The many symptoms of nutrient deficits are common in many other conditions and diseases. Therefore, in order to rule out other possibilities, it is important to see a doctor and get a professional diagnosis of your condition. Doctors can draw and analyze your blood to determine concentrations of key nutrients. Some doctors might conduct a cellular analysis as well as (or instead of) a blood analysis. If you suspect you or your child has a nutrient deficit, see a doctor and explain why you’re concerned about your nutrient levels.
- Your doctors might not need to conduct a blood analysis if signs and symptoms of a nutrient deficit are obvious enough.
- Your doctor might run tests to look for levels of specific nutrients, or just do a general screening for major nutrients.