There are many rumors out there that following a Paleo diet is “bad to the bone.” But let’s think for a moment: there are plenty of lifestyles, diets, and even entire cultures out there that restrict dairy intake! Are all of those people doomed too? What about vegans or the lactose intolerant? When it comes down to it, the pitfalls and negative side effects of consuming dairy simply do not outweigh the benefits of the calcium content. There are many ways you can be making sure you’re getting enough calcium on the Paleo diet without pigging out on ice cream, yogurt, or cheese.

At Evolve Paleo Chef, we like to think of ourselves as experts on getting a well-rounded diet. We aren’t denying that calcium isn’t an essential ingredient, we are just arguing that there’s perfectly good alternatives to get your calcium! Some of the Paleo-approved foods to consume include:

Greens & Other Vegetables

Where do we start? There are SO many vegetables chock-full of calcium. We’ll just leave this list here for your enjoyment: collard greens, spinach, turnip greens, mustard greens, beet greens, bok choy, Swiss chard, kale, cabbage, broccoli, Brussels sprouts, green beans, summer squash, fennel, parsley, asparagus, celery, basil, leeks, romaine lettuce, black-eyed peas, and seaweed, to name a few.

If you order from Evolve, then you know how many of these vegetables we pack into our weekly meal plans! No need to worry about your calcium intake here…

Fish

Aside from vegetables, there are several proteins that contain a considerable amount of calcium, namely canned salmon (23% of your daily value) and sardines (32% of your daily value). Salmon and sardines are two of the most healthy fish to chow down on. Eat these options straight out of the can or on a calcium-packed leafy green salad!

Oranges

Most orange juice these days is fortified with calcium and one cup can provide you with about 50% of your daily value of calcium. Additionally, you may find that eating one medium sized orange packs a vitamin C and calcium punch to get you through the day!

Check out Evolve’s pantry with nationwide shipping to check out what great foods and ingredients we have there for you to use to make Paleo easy!

The nasty symptoms of vitamin D deficiency include: overall aches and pains, fatigue, difficulty getting around, susceptibility to infections, severe asthma, and even increased risk of cardiovascular disease and cancer. Many factors can directly affect the body’s vitamin D levels, such as exposure to sunlight, diet, digestive tract, weight, and more. However, since many of these factors can be controlled, there are great ways for you to increase your levels of vitamin D in your body fairly easily. One of the easiest ways is through the diet. While vitamin D supplements are available, naturally occurring vitamin D is a much better method of ensuring that you are receiving optimal levels of vitamin D from your diet.

At Evolve, we know that the approved foods for leading a Paleo lifestyle are chock-full of vitamin D. We also have some tips for great foods you can make for your whole family to increase the amount of vitamin D being taken in by the body!

Beef Liver

If cooked properly, beef liver can be incredibly delicious. A 3.5 ounce servicing contains 50 IUs of vitamin D, along with tons of iron, protein, and vitamin A.

Fatty Fish

Fatty fish, like salmon, trout, tuna, and eel are chock full of vitamin D. A 3 ounce serving of sockeye salmon contains 450 IUs of vitamin D (about 75% of your recommended daily allowance), along with heart healthy omega-3s!

Eggs

More specifically, egg yolks. You must use the whole egg if you want to get a dose of 40 IUs of vitamin D. Hard boiled, soft boiled, poached, enjoy this Paleo treat often!

At Evolve, we are here to help you meet all your goals on the Paleo diet. Whether you’re looking to trim down, tone up, or just be overall healthier, you’re sure to find what you’re looking for with the Paleo lifestyle. Use our incredible Paleo pantry foods to become more vitamin D conscious today!

If you order your weekly meals from Evolve Paleo Chef, you know that we support locally grown meat and produce. Whether it’s our grass-fed beef, free-range chicken, or pasture-raised pork, you can rest assured knowing you’re getting the highest quality local product out there. The Paleo lifestyle emphasizes sustainability and fresh foods, meaning that eating local meat and produce is right up every Paleo person’s alley. If you’re unaware of the benefits of eating local meat and produce, Evolve has just a few examples to persuade you to make the switch!

Better flavor

Sustainably raised, local meats and produce a far superior taste than their industrial farm counterparts. Most of us have had a tomato from a local market and a tomato from the grocery store..and do you remember which one tasted better? Exactly.

Additionally, pasture-raised and grass-fed meats tend to be much more flavorful and higher quality than factory farmed varieties.

Environmental benefits

In addition to stimulating the local economy and supporting local farmers, eating local has inherent environmental benefits in the community as well. Factory farms tend to completely destroy the environment surrounding them. They pollute the air, water, and soil with contaminants while local, sustainable farms tend to maintain the farmland in your area and leave an incredibly less significant carbon footprint.

Health benefits

When there’s less steps between your food’s source and your stomach, the less of a chance of contamination. Another benefit of having fewer steps that your food must take to your plate is that the nutrient value is still high. Traveling food from big grocery stores has diminished nutritional value, higher fat content, higher caloric content, and probably has quite a few hormones and food additives within it.

If you are within one of our delivered areas, be sure to order your weekly meals from Evolve Paleo Chef! We support local farms and communities by serving local meat and produce and we encourage everyone to take a trip to their farmer’s market and visit a local butcher for superior food in their diet!

“Good” fats: we’ve all heard of them, but what does it mean to be a good fat? What even are good fats?

At Evolve Paleo Chef, we are here to be your Paleo resource. According to one of our favorite Paleo blogs regarding good fats, “good fats don’t make you fat.” Food products that contain saturated fat are in the “good” category as far as Paleo goes, as fats can be a key energy source for many Paleo dieters since carbohydrates are not providing the body with energy. Fats to avoid at all times include corn oil, peanut oil, soybean oil, and grapeseed oil, as these oils tend to be high in polyunsaturated fatty acids.

Here’s a little bit more about Evolve’s favorite “good” fats and how you can be getting them into your diet more!

Ghee

Ghee is a product that’s made by removing the milk constituents (lactose and casein) from butter. Ghee is a highly saturated fat that’s excellent for using as a substitute for butter, is a good remedy for chronic inflammation, and it just so happens that Evolve has a line of incredibly delicious Paleo ghees, including sundried tomato, roasted garlic, honey, herb, and plain flavors to suit any kind of meal!

Avocados and Avocado Oil

Avocado is one of the only fatty fruits out there. It has incredible nutritional value, including vitamin E, B vitamins, fiber, and potassium, and is mostly a monounsaturated fat. Avocados are great with meat such as chicken, on salads, as guacamole, and the oil is a good product for salad dressings.

Animal Fat

As you know, the Paleo diet pushes the consumption of lean animal protein, and animal fats are highly saturated and heat stable to be used for cooking. You can ask your butcher for duck fat, pork lard, or beef tallow, render it (or see if you can get it pre-rendered), and use it for inherently healthier Paleo meals!

Paleo and CrossFit…a match made in fitness heaven

Unless you’ve been living under a rock, you have definitely heard that the Paleo lifestyle encompasses two key components: diet and exercise. At Evolve Paleo Chef, we focus on the diet side but we find that our most successful clients have struck a balance between eating Paleo and hitting the gym hard with CrossFit workouts. CrossFit is a relatively new workout program that mixes powerlifting, plyometrics, sprints, gymnastics, and more in order to quickly build muscle and burn away fat. When someone says they follow a Paleo Lifestyle, one can nearly always correctly deduce that this person eats Paleo and does CrossFit workouts. But why do they go so well together?

Self-Fulfilling Diet

CrossFitters tend to be focused on ‘gains,’ AKA performance results. The Paleo diet gives CrossFitters the best advantage for seeing those gains from hard workouts. Lean protein and amino acids are the best way to build muscle, while grains are not a good way to accomplish this. Therefore, it makes sense that in order to get the most out of a CrossFit workout, one must also follow the Paleo diet.

Energy is Key

In order to perform a high-impact CrossFit workout, you must have a ton of energy to expend. Lucky for you, the Paleo diet provides sufficient energy in order to sustain high intensity workout programs like CrossFit. With a focus on protein, green vegetables, and no sugar, your body will have what it needs to sustain itself through those tough workouts.

Evolve is a great resource

Always keep in mind that at Evolve Paleo Chef, we are here to be your Paleo resource! Make sure you’re ordering from our online shop to get the Paleo nutrition you need to keep up with your incredible CrossFit lifestyle!

Breakfast: it’s the most important meal of the day, right?

While many of us may skip breakfast in lieu of getting more sleep in the mornings, the old adage that breakfast is “the most important meal of the day” is actually true! According to one report, “Because the time between dinner and the next morning’s meal is the longest your body goes without food, breakfast has an effect on you that’s different from any other meal. Eating within two hours of waking can make a difference in the way you metabolize glucose, or blood sugar, all day” (source).

If you’re leading a Paleo lifestyle and skipping breakfast, Evolve Paleo Chef has some news for you: you’re shooting yourself in the foot with this unhealthy practice. The amount of calories you may save by skipping breakfast is just not worth the potential for overeating, along with the amount of damage you’re doing to your metabolism throughout the rest of the day. While we will concede that you may be better off skipping the donut or the sugary cereal, there are some Paleo breakfast options that will help you feel better and look better in the long run!

Eggs

The incredible, edible egg is embraced by Paleo people all over the world for its wonderful amount of nutrients, like vitamin D and protein. Eggs are one of the best things you can possibly eat for breakfast. Be sure to pair them with some lean sausage and vegetables for a deliciously Paleo breakfast.

Berries

We’re talking blueberries, strawberries, and raspberries. These antioxidant-packed pieces of heaven can help improve your metabolism, blood pressure, heart health, can fight cancer, and so much more. While we prefer fresh berries, frozen varieties can pack the same nutritional punch. Mix some up for a smoothie or have a fresh fruit salad!

If you’re skipping breakfast, you’re doing your body a definite disservice. At Evolve Paleo Chef, we pride ourselves on making eating healthy easy on you! Try some of our Paleo Cereals or whip up a batch of Paleo pancakes for a healthy breakfast that will do your body good!

Vacation can be a time where many of us decide that we’re going to relax and do (and eat) whatever we want to, without regard for the consequences. At Evolve Paleo Chef, we know how hard you’ve worked for your health and we want to remind you that while it is okay to treat yourself every once in a while, going crazy on vacation is something you will almost definitely regret. Here’s some of our tips for how to not break your Paleo diet on vacation this year!

Pack your own food

Take as much Paleo-approved food with you as you can! If you’re driving, pack a cooler. If you’re flying, buy a cooler and Paleo food when you get there. Having healthy snack options like Evolve’s signature Beef Jerkies or Trail Mix with you will definitely help you stay on track!

When you’re at your hotel, condo, or otherwise, try to make as many of your meals as you can. You’ll save money and won’t break your Paleo diet!

Research restaurants in the area

On vacation, it’s hard to pass up an opportunity to go out and experience the local cuisine. The best way to make sure you’re going to a great restaurant with healthier or Paleo-friendly options is to do some research before you leave. Find out what restaurants are recommended and look up menus so you can make wise decisions rather than making an impulse stop at McDonald’s.

Get exercise!

No, you don’t necessarily have to stick to your regular workout routine. Find some ways to see the area where you’re staying that involve getting out and moving! You can take a run on the beach, hike, or bike to maximize your enjoyment of your vacation!

Let Evolve Paleo help!

At Evolve Paleo Chef, we have so many resources to help you stick to your Paleo diet no matter where you are! Check out our online shop with nationwide shipping and be sure to order our chef-inspired meals if you’re near one of our locations!

Food cravings: we all get them and we all know how difficult they can be to manage. You get a hankering for ice cream, or your favorite cookie, and nothing can take your mind off it. After desperately depriving yourself for a while, you eventually give in and eat the whole tub of ice cream, or the entire batch of cookies.

Believe it or not, food cravings are not your body’s way of torturing you. Cravings are completely natural and a part of the body’s process for keeping you alive. Cravings typically tell you that there’s something missing in your diet, but they can often be misinterpreted. If you’re wondering how to successfully manage food cravings, Evolve Paleo Chef has some tips for you!

Learn from your mistakes

After you give into a craving (we all do it at some point or another), rather than beating yourself up over it, recognize how you got to that point and learn how to read the signs and head off the binge eating before it becomes a problem again. When you know what your triggers are, you’ll know how to avoid them.

Eliminate temptation

If you know that a specific food is horrible for you, don’t buy it! If you don’t keep any on hand, you are way less likely to give into temptation. When your craving strikes, and your indulgence of choice isn’t readily available, you’re more likely to pick a healthier alternative instead rather than getting in the car and going out to buy whatever it is you’re craving.

Find an alternative

Experts say that when a craving strikes, you should drink two glasses of water and eat an ounce of nuts (6 walnuts, 12 almonds, etc.) and within 20 minutes, your craving should be eliminated and your appetite will be dampened (source).

Let Evolve help you make healthy choices!

At Evolve Paleo Chef, we are dedicated to helping our clients make healthy food choices through our delicious, chef-inspired Paleo meals. We also have an online shop where you can buy our products and make the right choices for your body rather than giving into temptation! Our Salt & Pepper Ghee Pistachios are a great option!

We all know that there’s varying degrees of the Paleo lifestyle. Some people want to eat Paleo to support their intense workouts, some people eat Paleo on certain days of the week or just certain meals, some people just love Evolve’s food and Paleo snacks, and some people are hard-core, strict Paleo and never stray from it. As your resource for all things Paleo, we at Evolve Paleo Chef want to help you be Paleo, in whatever capacity you choose and make healthier options to really feel better in your every day life.

Here’s a few simple tips we’ve got for greater Paleo success. You can see a list of over one hundred ideas here.

Get moving

Our Paleolithic ancestors were definitely not kicked back on the sofa. Get up and move! Take a walk, go on a hike, or go for a bike ride. The more you move, the better you’ll feel.

Use ghee

Ghee is made from butter that has been clarified by having all the impurities removed from it. Ghee is really the only fat allowed on the Paleo diet and Evolve sells a line of ghees that are available in many different flavors for your enjoyment!

Eat more vegetables

Vegetables are definitely the key to Paleo success. Not meat, and not fruit. Vegetables. Make it a part of your routine to load up on vegetables when you go to the store and thank us later.

Sleep more

Get into a natural rhythm and be sure to schedule your sleep time and wake up time in a manner that works best with your body’s natural rhythm. Getting 8 hours of sleep each night has an incredible amount of benefits beyond just weight loss.

Weight Train

If you want to look like our Paleolithic ancestors, you’re going to have to lift weights. To build muscle, use high weight loads with low reps but to get a more toned physique, do exercises that involve your entire body, like Pilates.

Use Evolve as a resource

Remember that Evolve is always here to be your resource for Paleo tips, foods, and snacks. Use these tips and see the way your body changes for yourself!

Recently, we have begun to uncover a new type of superfood. This one isn’t hard to find, it’s not hard to make, and all you need to do to prepare it is make a trip to your butcher. We’re talking about bone broth, people, and it’s nutritional benefits are numerous.

At Evolve Paleo Chef, we have begun making our own nutrition-packed bone broth (chicken and veal) and we’re selling it by the quart at our retail locations. While you can buy bone broth at the grocery store, you definitely won’t reap nearly the same benefits as you can if you purchase Evolve’s or make your own. Grocery stores’ bone broths have not been simmered long enough and therefore are watered-down and void of much nutritional benefit.

The animal world has already realized the benefits that come along with consuming bones, as most wild carnivores crunch through their kill’s bones to get to the bone marrow. When you ultimately make the decision to begin making bone broth a part of your diet, just a few of the benefits you will notice include:

• Improved joint health
• Improved digestion
• Liver detoxification due to the glycine in bone broth
• Healing of leaky gut
• Reduced inflammation

You may be wondering, “Okay…How do I eat bone broth?”

There’s a few ways you can get an adequate intake of bone broth. The first option is just drinking it by itself, but that may not be for everyone as bone broth has a unique texture and is a fatty liquid that may add a strange mouthfeel on its own.

Options for bone broth intake include:

• Use the broth as a basis for soup (chicken necks and backs make for a great chicken soup)
• Use the broth to make a sauce or gravy the same way you’d use regular chicken broth
• Use the broth to make aspic—a clear, nearly flavorless jelly to dress up savory foods

If you live near any of our retail locations, stop in and buy some homemade bone broth by the quart! If not, look up recipes for bone broth yourself and reap all the benefits!