In addition to eating clean and focusing on eating primal foods, a truly successful Paleo lifestyle must also incorporate Paleo workouts. CrossFit training is considered a part of Paleo workouts, because it advocates the use of basic weights and using one’s own body to build muscles and strength. If you are interested in Paleo workouts, but do not have the time or money to go to a CrossFit gym, Evolve Paleo Chef has some tips for improving your Paleo workouts today!

Focus on Natural Movement

Our Paleolithic ancestors didn’t have treadmills, ellipticals, or fancy workout machines and they got along even healthier than we are. The best Paleo workouts focus on natural movement rather than narrowly controlled movements that modern exercise machines allow. Paleo workouts must focus on the natural range of motion that our bodies used when surviving thousands of years ago, like sprinting, hiking, and lifting heavy objects. What are you waiting for? Find a big tire and get to work on your Paleo workouts!

Move A Lot at a Slow Pace

Experts agree that slower paced exercises like brisk walking, hiking, bike riding, skiing, and canoeing offer the most health benefits. Paleo workouts that involve going out into nature are obviously the best, as the Paleo lifestyle heavily advocates nature and all things natural. “Slow pace” Paleo workouts involve keeping your heart rate below 80% max, and these activities are awesome for getting you outdoors and enjoying some great activities that you may have never tried before. While you’re out on the trail, bring along some of Evolve’s Paleo Balls for extra fuel!

Recover

Allow yourself time to properly recover after your Paleo workouts. Most Paleo workouts stress the importance of rest, so give yourself a rest day here and there. Especially after high-intensity workouts, your muscles need time to recover, or else you’re running the risk of overtraining. While you shouldn’t veg out on the couch during your rest days, we encourage you to take a walk so you can stay active while allowing your muscles critical recovery time. Boost your high intensity Paleo workouts with some extra protein and try Evolve’s delicious jerkies!

Let Evolve assist your Paleo workouts

At Evolve Paleo Chef, we’ve got some awesome snacks and food products to help assist you in your Paleo workouts. Our Paleo lifestyle-approved food helps provide the energy you need to have the most successful Paleo workouts of your life. Visit our online shop today to browse our delicious selection and keep up the awesome Paleo workouts!

Studies have shown that the Paleo diet for diabetics can be extremely beneficial, and seeing as how nearly 30 million people in the United States already have diabetes, with even more with pre-diabetes, it’s important to learn steps we can all take to prevent and reduce the prevalence of diabetes. A 2009 study showed that “a Paleolithic diet improved glycemic control and several cardiovascular risk factors compared to a diabetes diet in a cohort of patients with [type 2 diabetes]” (source). As the Paleo lifestyle advocates the consumption of nearly no sugar and carbs, it only makes sense that following a Paleo diet would help people control their blood sugar. The Paleo diet for diabetics also encourages exercise and weight loss, another key factor in reducing the negative health effects of especially type 2 diabetes. It’s estimated that a person only needs to lose 5-10% of their body weight to help lower blood glucose, total cholesterol, and blood pressure levels, making the Paleo diet for diabetics absolutely ideal. At Evolve Paleo Chef, we’ve got lots of options for Paleo snacks that can help improve and make the Paleo diet for diabetics easier.

Type 1 Diabetes

The Paleo diet for diabetics, specifically for those suffering from the un-curable type 1 diabetes, or “Juvenile-Onset,” can help improve the immune system. As an autoimmune disease, type 1 diabetes attacks the immune system and everything must be done to help strengthen it. Type 1 diabetics should avoid antibiotics, which can even be found in the meat from large food lots. The Paleo diet encourages the consumption of local, antibiotic-free meats, like Evolve’s delicious beef jerkies! The Paleo diet in itself also improves the immune system, as it contains a lot of Vitamin D, decreases stress, and improves the quality of sleep.

Type 2 Diabetes

The Paleo diet for diabetics, specifically those suffering with “Adult-Onset,” or type 2 diabetes, can help reduce or eliminate the effects of the disease altogether. Since type 2 diabetes is caused by a poor, sugar-loaded diet, weight loss and cutting sugar and carbs can essentially cure the disease. Type 2 diabetes is completely preventable, and can be avoided if one follows the Paleo diet for diabetics. Clients of Evolve have frequently reported a vast improvement in their blood work and they’ve felt better while cutting back on their medications. If you’re in need of a sweet fix, try some of Evolve Paleo’s Paleo Balls! With flavors like key lime and raspberry lemonade, any sweet tooth will be satisfied.

The research has shown that the Paleo diet for diabetics can be extremely beneficial. Another study has shown that, “[. . .] people with type 2 diabetes who followed a “caveman diet” were able to improve their blood pressure, blood sugar levels, and cholesterol by significant amounts in just two weeks” (source). To make the Paleo diet for diabetics even easier and better, check out Evolve Paleo Chef’s selection of Paleo foods and snacks, you’ll be glad you did!

Countless research studies have shown that people who enlist the help of a weight loss buddy while making a significant change in the way they eat and exercise are much more likely to stick with the new lifestyle long-term, and they lose much more weight than they would have had they gone it alone. Here’s a few benefits to having a Paleo weight loss buddy:

• Motivation: Motivation is usually the biggest obstacle to overcome. A Paleo weight loss buddy helps keep you motivated because you are accountable to someone other than yourself. You are less likely to skip a Crossfit workout or cheat on your diet when you have a partner counting on you to show up or to cook with them (Using Evolve’s Paleo Bread, of course). Some healthy competition between you and your Paleo weight loss buddy can also be a great motivator to lose the extra pounds!
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  Banana Paleo Pancakes with Paleo Pancake Mix from Evolve Paleo Pantry

  Celebration: Having someone to talk to and share the excitement with when you meet a goal (big or small) is crucial to the process of transitioning to the Paleo lifestyle. You and your Paleo weight loss buddy only want what’s best for each other, and you’ll both be able to provide motivating excitement for each other! Celebrate your success over breakfast with Evolve’s delicious Pancake Mix!

You may have heard about Evolve’s Summer Paleo Challenge, a thirty day, Robb Wolf’s The Paleo Solution-approved program we’re starting with clients this August that is designed to take advantage of the benefits of having a Paleo weight loss buddy and now, we’re challenging everyone to grab a group of friends and go Paleo! At Evolve Paleo Chef, we believe everything is more fun and rewarding when friends are involved, so, the benefits of having a Paleo weight loss buddy are numerous. Here’s some tips on finding the best Paleo weight loss buddy out there:

• Don’t choose your best friend. Your best friend might be too nice and easy on you. They may not stop you from cheating and eating non-Paleo the way a Paleo weight loss buddy would.
• Find someone who’s reliable. You need to know that your Paleo weight loss buddy will be there for you and won’t give up when it gets tough. Make sure they’re in it for the long-haul!
• Embrace a critic. Usually, critical people are not ones we want to be around. However, when it comes to going Paleo, tough love may be the biggest help. You need a Paleo weight loss buddy that is not afraid to tell you what you need to hear, especially if you have been struggling with sticking to your new diet.
• Let Evolve Help! We sell some really great Paleo snacks and foods online to help everyone stick to the Paleo lifestyle. These snacks are great to share with your Paleo weight loss buddy and we encourage you to get a group of friends together to make Paleo meals! Sharing food is a great way to build friendships, so whip up something yummy using one of Evolve’s savory ghees!

At Evolve Paleo Chef, we meet a lot of people who are interested in the Paleo lifestyle, but are not always sure how to get started. We understand that totally transforming the way you eat is one of the toughest things you can do, but we also know that going Paleo is one of the best things for your body. If you’re interested in getting into the Paleo lifestyle, the Paleo experts at Evolve have some tips and delicious Paleo foods to share with you!

Paleo Balls from Evolve Paleo Pantry

Ease Into It

Trust us, no one expects you to go fully Paleo overnight. The Paleo lifestyle is a whole new approach to eating and exercising that you’ve likely never experienced before, so it’s okay to ease into it. In the beginning, many Paleo-ers abide by an 80/20 rule, where they eat all Paleo during the week (80%) and one day during the weekend, they give themselves a day to eat whatever they want (20%) before they get back on the Paleo track. Typically, once people begin noticing the changes in their body that occur while following the 80/20 rule, they go full Paleo to get the ultimate results! If you need help finding Paleo snacks to munch on between meals, try out Evolve’s Paleo Balls! They’re so good you’ll forget how healthy they are!

Clean Out Your Kitchen

It’s hard to be tempted if there’s nothing to tempt you, right? Go through your kitchen and gather up all the non-Paleo foods and get rid of it! (For unopened items, consider making a donation to your local food pantry) Once you’ve gotten rid of all the non-Paleo foods in your house, head to the grocery store to stock up on everything you’ll need to stick to the Paleo lifestyle. This printer-ready grocery list is a great guide. Since most grocery stores don’t carry Paleo bread, be sure to order a loaf or two from Evolve. It tastes just like the real thing! Evolve’s ghee is also a great butter substitute that you’ll love.

Evolve’s Paleo Bread

Find Your Motivation

Stop to think for a moment..why do you want to adopt the Paleo lifestyle? Many go Paleo to help them with medical conditions, like GI problems or gluten allergies while others want to feel better each day and achieve the best health of their life. Whatever your reason is, use it as motivation every day in the beginning to help you stick with the Paleo lifestyle. Some Paleo experts recommend that you use your reason to set strict rules for the first 30 days of your transition into the Paleo lifestyle until it becomes a habit. Nearly all Paleo-ers will agree, once you start supplying your body with the foods it was meant to eat, you’ll never want to go back.

While transitioning into the Paleo lifestyle can be challenging, there’s things you can do to make it easier! Find a friend who wants to go Paleo as well and enjoy cooking and working out together. Keep in mind that Evolve Paleo Chef also offers delicious Paleo products to keep you on track. Visit our online shop here. Good luck, we know you can do it!

Summer is in full swing and that means everyone’s headed out on vacation. While some people have this strange idea that calories somehow don’t count on vacation, we want you to be prepared and keep up with the Paleo lifestyle you’ve worked so hard to maintain, even while you’re lounging on the beach. With some help from Paleo NonPaleo article, Evolve’s going to give you some tips for staying Paleo on vacation. One of their first tips is a great one: “Target the vacation that will be Paleo in principle. One where you can camp, hike, get out in nature.” Camping and hiking vacations can be incredibly rewarding, but if you’re overruled and are going somewhere else, here’s our suggestions for staying Paleo on vacation:

First, you need to come up with an eating plan before you even leave. Pack a bag full of Paleo foods and snacks that travel well, like Evolve’s delicious Paleo Balls and Honey Cinnamon Cereal. If you’ve got snacks and breakfast taken care of beforehand, it takes a significant load off your trip. Paleo NonPaleo also suggest that when possible, you should stay in a suite or condo where you can cook for yoursef. Though this may be more costly, it will definitely save money in the long run on dining expenses. If you can cook your own Paleo foods, you’re nearly in the clear! Another suggestion for staying Paleo on vacation to consider before leaving is setting limits on indulgences before you get there. At Evolve, we understand that taking vacations and treating yourself is incredibly important. We’re not saying that you have to stick to a strict Paleo lifestyle while vacationing, but do set some strict limits for yourself. For example, if you’re going to Italy and you’re dying to eat some Italian pizza or gelato, do it! But, tell yourself before the trip that you’re going to only do it once or twice, research the restaurants with the best food, and really make the indulgence worth it.

When it comes to staying Paleo on vacation, try and stick to your normal routine as much as possible, with maybe oneor two exceptions. Also, exercise as much as possible. If the place you’re staying does not have a gym, take a morning run on the beach, walk, instead of driving to really explore the place you’re in, and just keep active. It’ll make your vacation more memorable and enjoyable. Drink lots of water and remember to munch on our Paleo Balls or Jerkies for snacks when you’re tempted. It’s not easy staying Paleo on vacation, but we know you can do it! You just have to plan well before your trip. Click here to check out all the great Paleo foods we have to offer. Have a great summer everyone!

What about Alcohol? Can I drink and be Paleo?

I do enjoy drinking. And after all, who doesn’t? Nobody wants to be the buzz kill at a party (assuming you party.) But is it really Paleo? Is red wine 80% Paleo? Is tequila legal? Lets look into this.

“You should drink enough to enhance your sex life, but not enough to impact performance.” -ROBB WOLF

If drinking is defining you or your evening, then it probably is too much. Drinking should enhance your evening, not bring it down.

Lets start by saying that everyone is different and part of Paleo is knowing what works for you and LISTENING to your body. Some people handle alcohol better than others just like some people handle dairy better than others. But if you are going to drink, here are some guidelines:

1. Drink only moderately

2. Drink earlier in the evening

3. Avoid Mixers, drink it straight.

4. Go for red wine or clear liquids.

5. Eat a high protein meal after drinking.

There is some alcohols that are better than others. Below are some items that we recommend in this order.

1. Dry Red Wine

This has less sugar than white wine or other alcohols. Another bonus with red? Resveratrol - that super antioxidant, able to combat cancer and reduce signs of aging, among other feats.Go for richer, higher quality reds, and seek out organic if you can.

2.Wood Aged Spirits

While red wine has carbohydrates, clear alcohols that are not flavored are ZERO carbohydrates. Even better is Bourbon, Whiskey, and Tequila, are all ZERO carbohydrates and have antioxidant properties because they are aged in wood barrels. Just drink straight up.

3. Don’t like you alcohol straight?

Blend it with berries. Strawberries, blueberries, blackberries, lemon and lime. Don’t forget fruit has alot of sugar. You are destroying your zero carbohydrate drink with fruit. Add ice for a smoothie/slushy.

4. Other Clear Alcohols.

Clear Gin, Clear Rum, Vodka. While still low card (or zero) these do not offer any other good properties. Once again, straight is the best.

5. White Wine/Light Beer

Both have few carbohydrates and both offer minimal antioxidants.

6. Cider Beer

7. Regular Beer

8. Dark Beer

These viewpoints are expressed by both Robb Wolfe and Mark Sisson. I cannot claim to have half the knowledge of these guys. You can check out more at www.marksdailyapple. and www.robbwolfe.com.

What are Nitrates and Should I be Scared of Them?

Nitrates seem to have developed a bad rap in past years. We should be avoiding them at all cost right? Well… not necessarily. Not all nitrates are created equally…
Did you know that there are more nitrates naturally occurring in vegetables? That’s right! Nitrates are the product of the nitrogen cycle. The nitrogen cycle is that found in water, plants and animals. ALL living things.
Once Nitrates are introduced to our saliva they are converted to Nitrites. Of the Nitrates, 25% are converted to salivary Nitrites, 20% dietary Nitrites and the rest is excreted in the urine within 5 hours. Nitrates have a half-life of 5 minutes after being consumed. Thus, a majority of Nitrites within the body come from Saliva.
Our ancestors originally used small amounts of nitrates to cure their meats. Then, to produce high yields of these cured meats, faster and cheaper ways were discovered. This includes curing them with sodium nitrate, “liquid smoke” and MSG. Some are even machine pressed into uniform shape before packaging! Can you say YUCK!? These sloppy ways of curing meat created a bad rap, and rightfully so. Recently, you can find so-called “natural” ways of curing meats by means of celery salt. However, 40-90% of celery salt is converted into a nitrate during the curing process. So is this really a “healthier” way to cure meat?
Many sources also say that Nitric Oxide (NO) is beneficial for the cardiovascular system in that is decreases blood pressure and can lead to the prevention of clots within the arteries. NO deficiencies have been detected in many chronic diseases. So why are we trying to avoid them at all cost?
If you really want to avoid nitrites, you would have to stop eating entirely. You would have to say no to veggies, and you would definitely have to stop swallowing your saliva!