nourish your inner caveman: natural health secrets from your prehistoric ancestors

8/3/2019 Nourish your Inner Caveman: Natural Health Secrets From Your Prehistoric Ancestors

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Nourish Your InnerCaveman:

Natural HealthSecretsFrom YourPrehistoricAncestors
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Natural Health Secrets From Your PrehistoricAncestors

Page | 2Disclaimer

This book is intended for informational useonly. It is not meant to replace the advice ofyour healthcare provider. Before adoptingany new diet or exercise program, consultwith your healthcare provider. He or she can

evaluate any new health regimen in light ofyour personal medical history.
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Page | 3Table of Contents

IntroductionPage 4

Chapter One: The Health Dangers of the Modern DietPage 8

Chapter Two: The Cavemans Diet BeforeAgriculture, and Its Amazing Health Benefits

Page 20

Chapter Three: How to Eat Like a CavemanPage 28

Chapter Four: Making It Work -- Planning Your MealsPage 38

Chapter Five: Recipes for Your Inner CavemanPage 44

Chapter Six: Tips, Tricks, and Techniques ToGuarantee Your Success

Page 60

ConclusionPage 67

Appendix:Food ListsPage 68

ReferencesPage 74


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Introduction

elcome! You're about to start aninsightful, healthy journey. You're about to meetyour inner caveman, as strange as that sounds,and learn how to keep him healthy.

But more important than that, this journey is all about improving

the quality of your modern diet, of your physical -- andemotional health, and of the overall quality of your life.

If you're like most of us, you haven't even realized that you havean inner caveman (or cavewoman as the case may be), let alonerealized that you may need to actually nourish him or her.

While "nourishing your inner caveman" is a clever phraseindicating a need for a change of eating habits, it's moreappropriate and a more accurate description of a very successful

eating plan than you ever thought possible.

A new way of eating:Digging up the past forA healthier future

As you might have already surmised, this new eating plan I'mpresenting really isn't new at all. In fact, it's probably the oldestdiet around. I really can't confirm that every caveman had six-pack abs, though some authors claim this is so.

But our ancestors were fit. They walked for long distances insearch of big game, and they walked in search of fruits, berries,and nuts. When food options dwindled in one location, theymigrated to a better place to live. (A new cave home, if youwill.)

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Think about it. How far do you walk in a day? How far could youwalk? (Therein lies the real question!) Are you fit enough towalk several miles? Most of us pale in comparison to thecavemans ability to excel in physical activity.

Many of us sit behind desks for most of the day, then complainabout having no energy when we come home as we sit in frontof the television eating our processed, packaged foods. Frozenpizzas, restaurant carry-out, quick-and-easy fixes after a roughday at work. And don't forget those treats we think wedeserve: potato chips, corn chips, cheese puffs, and more!

Sure, they're convenient. But what exactly is the price we'repaying for this convenience? An ever-increasing incidence ofdiabetes and obesity for starters. Plus a growing rate of asthma,arthritis, and an increase in autoimmune diseases.

Never thought of that as the price? It may be a coincidence thatwhat many nutritionists label the Standard American Dietcreates an acronym that spells out the word SAD. But it's anextremely accurate description of how we eat in the WesternWorld.

Yeah? You say,But a caveman diet?

Perhaps trekking millions of years back for an answer to theproblem we've dug for ourselves (with our forks, no less!) seemsa bit extreme to you. But once you learn how our prehistoricrelatives ate prior to the advent of agriculture, youll certainlyhave a different opinion.

This new eating style is based on the theory that the genes weas modern humans are actually the result of life conditions whichformed more than a million years ago in our evolution, evenbefore the advent of agriculture.

Farming, the cultivation of wheat and other plants, did not evenexistuntil approximately 10,000 years ago. The Paleolithic Era,the period from which this eating plan is derived, ended about20,000 years ago.


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We now place those two statements together with the fact thatgenes take hundreds of thousands of years at a minimum andtwo million years at mostto adapt an organisms metabolismand physiology to different lifestyles. That means we're stillworking with a system that's more comfortable with a non-

agricultural diet.

The bottom line is this: the 10,000 years since the advent offarming is not nearly enough time for our genes to adapt to notonly grains, but legumes and dairy products. You can see whyso many people have so many digestive issues with today's diet.

That's what this book is all about. Not only are you about tolearn that you do, indeed, have an inner caveman, but you'reabout to learn what foods and nutrients he's craving.

In Chapter One, I outline the hidden and not-so-hidden healthdangers of the current diet of the western world. You'll beintroduced briefly to the dangers of additives and flavorings.And I'll explain the ultimate consequences of consuming toomany of these so-called foods: a growing list of degenerativediseases.

Chapter Two outlines how your ancient ancestors ate prior to theadvent of agriculture. You'll learn what they ate before theydiscovered they could make wheat and other grain foods.

We'll explore the incredible health benefits that returning to thateating pattern might hold for you. Not only will you hear theopinions of nutritionists, naturopathic doctors, and public healthofficials, but you'll read the results of the latest clinical trials andresearch.

SAD:Standard American Diet

Chapter Three tells you how you can trade the StandardAmerican Diet for a healthier, simpler way of eating. We'll coverspecific foods you should avoid, as well as the foods you canenjoy in unlimited amounts, and foods that should only be eatenin moderation.


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But I'm not going to leave you high and dry there, hoping yousomehow incorporate this new eating lifestyle into your life.Chapter Four helps you plan your meals so you can achievesuccess.

I've also included a few recipes based on nourishing your innercaveman to help kickstart your journey. These recipes are onlymeant as a beginning.

Finally, Chapter Six presents you with a list of 26 tips, tricks,and techniques to help you get over the bumps along the roadas you travel towards your ultimate health goals: increasedenergy and less fear of degenerative disease.

As you travel on this healthy journey, you'll discover thewonderful diversity of foods and meals you can enjoy.Nourishment that not only will satisfy you, but will please yourentire family as well.


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Chapter One:The Health Dangersof the Modern Diet

here's no doubt about it: we live in atechnologically advanced society. There's also nodoubt that we've used that technology to develop themodern diet. Those innovations provide us withconvenience.

We can microwave frozen food, from vegetables to pizza. Wecan pop fruits and vegetables out of cans, heat them on thestove, and serve them to our families in record time. We caneven take meats (for the most part cooked), dump them into askillet, and have a meal.

But we ignore the additives, flavorings, and colorings -- most ofwhich are artificial -- that are attached to those conveniencefoods. What's the price tag for this convenience?

Many nutritionists think it's our very health. Are theyexaggerating, trying to scare us into a different diet? Or arethey prophets warning us to repent and clean up our dietary act?

It's easy to dismiss these dire warnings as merely voices in the

woods crying wolf. But the research -- increasing every day --tells us we might want to pay some attention.

To that end, I'm revealing just a few of the potential dangers inour reliance on processed, packaged foods. Everyone is wellaware of the growing obesity and diabetes rates, not only in the

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United States, but in most of the Western World. There's noneed to revisit these trends.

But what is less known is the reputable research being doneconcerning the additives we eat every day as part of our diet.

I'm just going to cover a few of them, but if you're interested,you can do more research on some of the others.

The Hit ListOf Additives!

The first additive is aspartame. Think twice about the foodsand drinks you're consuming that contain this artificialsweetener.

Not familiar with aspartame? Perhaps you're more familiar withit under the brand names ofEqual or NutraSweet. It's in thediet soda you're sipping as you read this!

Think you're safe from the ill effects because you don't drink dietsoda? Think again. It's found in more than just soft drinks.Aspartame is, in fact, placed in more than 5,000 products inmore than 60 countries worldwide.

Most-wanted listOf dangerous substances

That means somewhere throughout your day, you mayencounter this potentially dangerous additive even if you don'tpurposefully choose low-calorie foods. And if you chose sugar-free foods in an attempt to reduce your family's consumption ofthat ingredient, the odds are even greater you're consumingaspartame unknowingly.

So what makes aspartame so dangerous? Over half ofaspartame is a substance called phenylalanine. Never heard ofit? Not surprised. But in this case what you don't know can hurtyou.

Those who see this sweetener as harmless are quick to say thatphenylalanine is nothing more than a naturally occurring amino


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acid. It's safe, they say. But that's only part of the story. It'strue that it's natural -- but it's not meant to be taken in thequantities we're consuming it.

When it gains dominance in our bodies, it can actually lower the

seizure threshold in your system. And that's not the onlydangerous aspect of this seemly beneficial additive.

Another 40 percent of this sweetener is composed of a substancecalled aspartic acid, which has been linked to lesions in thebrains of mice and other laboratory animals.

Wood alcohol, you say?

But wait, we're not done dissecting aspartame. Once it enters

your system, it breaks down into methanol, specifically 10percent wood alcohol (by weight), formaldehyde, formic acid andDKP, also known as diketopiperazine. This last ingredient is awidely acknowledged brain tumor agent.

Interestingly, aspartame begins breaking down at approximately85 degrees Fahrenheit. Hmm. Your average body temperatureis 98.6 degrees. According to some experts, this artificialsweetener begins its potentially deadly transformation about 10minutes after you consume it.

These revealing facts are the result of investigative legworkperformed by Mary Nash Stoddard, author ofThe DeadlyDeception: Aspartame. She's also a spokesperson for theAspartame Consumer Safety Network (ACSN).

Symptoms of aspartame overload

"How can I tell if aspartame is harming me?" you ask. Thefollowing is a list of potential symptoms that may indicate you'reconsuming too much of this substance. They include:

Unexplained headaches Nausea Hearing loss Vertigo Slurred speech Depression


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Anxiety attacks Fatigue Joint pain Menstrual irregularities Chest pain Arrhythmia Increased appetite

Increased appetite? How ironic. This last symptom certainlynegates the very reason why millions of individual use thisproduct to begin with: to lose weight!

Avoid it?You've got your workCut out for you!

So how do you avoid consuming aspartame -- or at the veryleast, limiting it in your daily diet? It'll take some perseveranceon your part, but it can be accomplished.

For starters, become a diligent food label reader. Start with anyproduct you consume that's marked diet. Read its label. Theodds are good -- actually overwhelming -- that it's sweetenedwith this artificial sweetener.

But don't stop at that! Check the labels on your processed andpackaged foods, even if theyre not diet. Aspartame can belurking in products you would never even have imagined.

An effective method of kicking the aspartame habit is to slowlywean yourself off processed foods -- and that's what nourishingyour inner caveman is really all about, now isn't it? -- and toincorporate more fresh fruits and vegetables in your diet.

Another technique to helping flush these poisonous toxins out ofyour system is to drink plenty of water. Most expertsrecommend you drink at least eight glasses daily.


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Sodium Nitrate . . .Danger, Danger!

Another additive that's potentially dangerous is sodium nitrite.You may have heard of this one. It's added to a host of foods --

in addition to just about every luncheon meat -- to help extendits "shelf life."

Without it, the grocery store wouldn't be able to keep the meataround as long as it does. Nor would you, for that matter, beable to keep the meat in your refrigerator for any length of time.

The Plain Facts

While You're Kickingthe Sodium Nitrite Habit . . .

Of course, one of the goals of nourishing your innercaveman is to eventually be able to say no to foodscontaining sodium nitrite.

That may take some time. You may not be able to get

up one morning and say no to bacon. You may alsofind yourself, occasionally, at a cook-out with nomenu options except for hot dogs.

So until you can wean yourself from these foods, youcan at least protect yourself.

According to natural health professionals, the bestway to do this is toconsume generous quantities ofvitamin C and E before you eat foods containingsodium nitrite.

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Not only that, but sodium nitrate is found in just about everypackaged and processed food on the market today. We'reunknowingly consuming it -- and undoubtedly in largerquantities than we suspect!

Some of the items that contain this preservative include bacon,hot dogs, ham, breakfast sausage, pepperoni, and beef

jerky. It's even found in the meats sold in canned soups.

Some researchers and public health officials believe that sodiumnitrite might even be the primary trigger of pancreatic cancer inthose individuals who consume these products -- even inmoderate amounts.

A recent study backs up this educated hunch. This new studycites a 67-percent increased chance of developing this form ofcancer in people who ate these foods regularly.

But pancreatic cancer isn't the only danger waiting for you at theend of that hot dog. Higher leukemia rates have beenassociated with the consumption of hot dogs.

And some health care experts advise expecting mothers to avoidprocessed meats. Why? This preservative is linked to aheightened risk of brain tumors in infants.

Avoid sodium nitrite?It's easier said than done!

That's not to say it can't be done, but it will take the sameperseverance you bring to your attempts to minimize yourconsumption of aspartame. The first step is to choose not to eatprocessed meats. (And of course, this is advocated when younourish your inner caveman!)

Beyond that, you need to be wary of the processed foods you

purchase as well as the entrees you order in restaurants. This isespecially true when you eat at fast-food restaurants. Sodiumnitrite, believe it or not, is found in literally thousands of items atrestaurants nationwide.

When you shop, search out products that are specifically nitrite-free. Manufacturers are beginning to get the hint and are


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offering consumers these foods. Don't be surprised if you haveto go to a health food store or even a "natural grocer" to findsome of these products. But considering the potential deadlyconsequences, it is worth the effort.

Salt overload

The next item that has potentially deadly consequences to yourhealth is salt. Technically, its not a food we normally think ofas being an additive. Many of us consider salt to be an essentialcooking spices. But the truth of the matter for foodmanufacturers is that its an additive. And it's frequentlyoverused and abused.

Doesn't seem possible, does it? But what if I told you the

average American consumes nearly twice the maximumrecommended limit in a single day?

InternationalWarning on salt use!

What if I told you that a group as prestigious as The WorldHealth Organization (WHO) recognizes the dangers of this trend?This group recommends a global trend toward reduction in saltintake.

To begin with, excessive salt consumption accounts for nearlyhalf of the fatal strokes and many cases of heart diseaseworldwide. The average American consumes the equivalent ofnearly two teaspoons of salt daily. And yes, that is twice themaximum recommended limit!

Now are you ready to take notice?

But, you say, you don't even pick up the salt shaker. That verywell might be true. The majority of salt you eat is hidden. It'sstashed in many of the processed foods we eat daily --everything from canned soups to spaghetti sauce to frozendinners!

Current salt consumption is approximately 9 to 15 grams daily.And this consumption is the major contributing factor to highblood pressure, according to WHO.


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What would it take toImprove your health?

Merely decreasing consumption of salt by 6 grams would reducedeaths from strokes almost 25 percent. Not only that, it wouldalso reduce heart disease by nearly 20 percent. How does thistranslate into lives saved? Nearly 2.5 million lives would besaved every year worldwide.

So how muchIs enough?

Good question. The National Institute of Health recommends nomore than 2,400 mg a day. And this is for a healthy person. Ifyou're already diagnosed with high blood pressure, then youconsume no more than 1,500 mg daily.

Read labels!Am I sounding likeA broken record?

Since you don't shake your salt shaker, how do you reduce yourintake? You already know the answer, I'm sure. By limiting --or eliminating -- processed and packaged foods. Certainly yourinner caveman will be thankful.

Again, you start with -- you guessed it! -- reading labels. Thesodium content of every food is marked clearly on the label. Butbe ready for a rude awakening. What you discover you may notlike. Heck, you might not even accept it at first.

The average frozen dinner contains more than 1,000 mg of salt.

That's one entire gram of sodium. And some contain as much as1,500 mg -- or 1.5 grams. Eat one frozen dinner and you'vereached the upper limit of recommendation for salt consumptionin an entire day!


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You also need to watch how much pizza, how many submarinesandwiches, hamburgers and hot dogs you eat. These are alsochockfull of salt.

Start limitingSalt intake today!

You can take a first step toward limiting your salt consumptionby limiting the amount of cured foods you eat.

You'll notice that cured foods are foods to be avoided when youstart nourishing your inner caveman. And now you can see why!

Not only am I talking bacon as a cured food, but you need toavoid pickled products as well. There are also a few foods youmay not have thought about including Chinese food andketchup!

Another daily fare:Sugar as a dangerous ingredient!

You've probably heard that as Westerners we consume too muchsugar -- refined white sugar, that is! And no doubt you shakeyour head in sympathy as you drink your sodas, sip your lattes,and eat the double chocolate brownie.

But here again you're accounting for only the sugar you canrecognize. As we talked about salt being stashed in untoldnumbers of foods, so is sugar.

Even if you're diligent, you and your children are still sugarconsumers in greater quantities than you would ever think. Yousay you buy your children sugar-free pudding. That's great! Butlet's look a little closer at that pudding.

Despite what the label may try to convince you, that dessert isnot really sugar-fee. It still contains something called lactose--a carbohydrate found in milk products.


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The many hiddenFaces of sugar

As we consumers get more savvy about label reading and the

ingredients in our food, food manufacturers are getting moreclever themselves, in an attempt (some would say) to disguisethe sugar content of foods.

By law, a manufacturer must list the ingredients in the food byweight. The closer to the top of the ingredient list an ingredientis, the greater the amount of that substance is in the product.

In many cases, manufacturers are literally "hiding" differentforms of sugar in their products. Let's take a look at a typical,supposedly healthy granola bar. Many parents are now

substituting these for candy bars. But is it really doing anygood?

Here's the list of different types of sugars in them: sugar,dextrose, fructose, corn syrup, and sorbitol. Fully one third ofthe 15 ingredients in a typical granola bar is some form of sugar.

The average American consumes (now get this!) betweentwo to three pounds of sugar in a week. In the last decade-- a short 10 years! -- the consumption of refined sugar has

increased from approximately 26 pounds per person yearly to awhopping 135! The sad part is, most of us don't even know thatwe're eating that much.

Now let's compare this to the late nineteenth century. We'respecifically looking at the years from 1887 to 1890. The typicalAmerican only ate five pounds a year! Hmm.

Blame theIndustrial revolution?

In fact, some writers and health experts say our decline in healthand eating behavior started shortly after that period, at the startof the twentieth century. To be exact, they say, it was all rootedin the Industrial Revolution.

Early in the nineteenth century, the Western World experienceda migration. People moved from the farms and into the cities.


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refrigeration could be used to any extent.

The picture is now coming into focus. The factory workerseventually came to depend on locally prepared baked goods,using imported white flour.

They also found an abundance of processed meat -- with alonger shelf live because they were salted, cured, or canned.Additionally, they traded fresh fruits and vegetables for thecanned or pickled variety.

Fresh fruits were treats, something a family would eat only onholidays like Christmas.

But that's not all. Soon these processed foods found their wayto the farmland as well, once a bastion of fresh foods. Farmersdiscovered that if they ate these store-bought foods, they hadmore resources to sell and in turned increased the farm'sproductivity and profits.

I'm sure you see where this story is headed.

A rise in digestive problems:Merely a historical coincidence?

Some health experts point out that this is about the time peoplebegan to complain about digestive problems. Reported cases ofindigestion rose. Specific illnesses increased, includingrheumatoid arthritis and multiple sclerosis.

Not only that, but it was in the early 1900s that the very firstverified case of a heart attack occurred.

Addtionally, more people experienced vitamin deficiencies asmore processed foods were introduced to the diet. In fact thesedeficiencies were practically endemic during this period, even in

the farm population.

And it appeared that obesity was on the rise as well.

That's exactly what the following chapter talks about: how ourancient ancestors ate before the introduction of agriculture!


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As you can see, when you nourish your inner caveman, you startby adopting the basic premise of the hunter-gatherer diet.

According to some archeologists, data on our ancestors who

lived 40,000 to 50,000 years ago paint a strikingly healthypicture. Your average prehistoric individuals were rather tall andathletic.

Lean mean hunting machine:Prehistoric ancestors' health

He had well defined muscles and practically no body fat. In anutshell, your average prehistoric man was "fit, strong, andhealthy," as Christine Lydon says in her book, Ten Years

Thinner.

Not only that, she says, but obesity and heart disease didn'teven exist! This is the picture of man before the introduction ofgrains into his diet.

These facts alone necessitate a deeper look to see what thesecret of their health was. A full two-thirds to three-quarters ofour prehistoric ancestors diet, in caloric terms, came from wildgame.

They augmented this with significant quantities of plant-basedfoods including fruits, seeds, nuts, tubers, and leafy vegetation.

Compared to how we eat, the caveman's diet contained moreprotein and less energy-dense carbohydrates.

There is a certain irony in the diet of the average Stone Ageindividual. Looking back, he seems to have eaten what wewould call "unhealthy amounts" of dietary fat. Yet, they weresurprisingly healthy.

The advent of agriculture:Inadvertent health downfall?


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Then the prehistoric man discovered agriculture. The wholenature of our ancestors diet changed from that momentforward. As we noted, Paleolithic humans from the Old StoneAge acquired most of their energy from foods abundant in

protein and fat and low in carbohydrates.

But in this new era, known as the Neolithic, people began to eat-- and eventually rely on -- carbohydrates. Their diet slowlychanged so that proteins and fat composed a much smallerportion of their daily eating.

This seemingly innocent shift, which we have called "progress"up until now, actually proved disastrous to their health. Andthat's not just an idle opinion. The evidence, according to manypaleontologists, is found in the remains of bodies from this era.

But we don't have to dig into the past to discover the benefits.All we need to do is to look at three contemporary cultureswhose diets nearly duplicate what our ancestors ate prior to theadvent of agriculture.

Three Contemporary"Prehistoric Diets"

No, it's definitely not politically correct to call the following threesocieties prehistoric. Bu, I've termed them in this mannerbecause of their diets. The three population segments, asdiverse as they are, have one factor in common: they all havethe longest life spans in the world.

Not only that, their populations are virtually unscathed when itcomes to suffering from modern degenerative diseases.Interested in finding out who these people are?

They are the Sardinians, residents of the Mediterranean island of

Sardinia; the Okinawans, who live on the island of Okinawa offthe coast of Japan; and a religious group, the Seventh DayAdventists. Each of these groups keeps a low-calorie dietcomposed primarily of fruits and vegetables.

Advantages of theOkinawa lifestyle


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If there's a diet that could be called the polar opposite of theStandard American Diet, then this one may be it. TheOkinawans start by eating a minimum of seven servings ofvegetables a day. In addition, they eat two to four servings of

fruit. (Are you with me sofar?)

This group of islandersdoesnt strictly follow thecaveman pattern, though.They do eat some grains,mostly in the form ofnoodles, bread and rice --and just about all of themare whole grains.

The Sardinians andSeventh Day Adventistseat in a similar manner.And as a group, they notonly experience anamazing longevity, butexperience very littledegenerative diseases.

According to manynutritionists, eating wholeplant foods slows yourbody's digestive processes.This actually helps yourbody to absorb nutrientsmore effectively. And inthe long run, this givesyou a more balanced arrayof vitamins and minerals.

Not only that, but a slowdigestive process meansyour appetite is regulatedand your blood sugarremains level.

Prehistoric, yet

The Plain Facts

A High-Protein Diet

Wonder what wouldhappen if you wenton a high-protein

diet for six months,without increasingyour physicalactivity or evenreducing yourcalories? Researchsays you can losebetween 10 to 15pounds.

But what if, in thesame span of time,you actually didexercise more anddecreased thecalories you ate, inaddition to adheringthat same high-

protein diet? Youcould lose between30 to 75 pounds.

Impressed?


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Revolutionary

Revolutionary. Definitely a word that's been tossed aboutcarelessly in recent years. But in regards to nourishing your

inner caveman, it's perhaps the only term that really applies. Nohype involved -- honest.

But it's not revolutionary for the reasons you may initially think.It doesn't involve using cutting-edge technology or state-of-theart science.

Instead, the concept of eating like our prehistoric ancestors isstunning because it actually inspects and uses ancient biology.But that's not all.

Listening to your body'sNeeds and cravings!

This new eating plan also helps you to actually "get in touch"with your body again. Once you start practicing it, you'll be ableto know what is wants, and more importantly, what foods itrejects. This leads to better overall health and less illness.

As you learn what to eat and -- if you listen close enough --when to eat, you'll discover that your body will find its own ideal

weight, unencumbered by the confines of society.

It's the last diet you'll ever go on. And it's really not fair to call ita diet in the modern sense. You'll gladly adopt this as a neweating lifestyle.

Today's statistics are woeful, and research is uncovering theculprit: what we eat.

As the researchContinues to mount


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Listen to the results of this research revealing that a calorie-restricted diet can actually inhibitthe development of tumors.Numerous studies on animals have determined that of all thedietary changes that could be made, a restriction in theconsumption of calories is the most effective way to inhibit the

growth of tumors.

When the report says calorie restriction, it doesn't mean just inunhealthy foods. It means the fewer calories you eat overall,the less chance you'll have of developing growths.

That's just one study. Another study shows a distinctrelationship between a high-fat diet and a greater incidence ofboth breast and colon cancer.

Not only that, but when a high-fat diet is consumed, cancersform and the growths begin earlier in life than in thoseindividuals who limit their fat intake.

On the flip side of these studies are several acknowledging adirect connection between foods rich in natural ingredients --much like the ones you'll be examining when you nourish yourinner caveman! -- and a reduced incidence of cancer.

One researcher succinctly explained that natural foods contain"protective factors" which guard against the development of

cancer. In one study using mice, animals eating a natural diethad a smaller incidence of acquiring tumors than those placed ona diet based on processed foods.

Need more proof?Here's yet another study!

It's not the foods themselves, according to a new study, it'swhat happens to the foods when they're cooked via specificmethods. These foods promote the oxidation of your system as

well as overall inflammation of your body.

Medical science is only now recognizing the link between thesetwo conditions and the onset of degenerative diseases, includingcardiovascular disease. The study, conducted by researchersfrom the Mount Sinai School of Medicine, is published in the


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professional publication, theJournal of Clinical Endocrinologyand Metabolism.

The substances that are created during the cooking process areknown as Advanced Glycation End Products -- or cleverly

referred to as AGEs. The specific processes which trigger thiseffect? You can probably already guess. They include fried,grilled, dried, smoked, and pasteurized methods.

"Even though the AGEs pose a more immediate health threat toolder adults, they're a similar danger for younger people,including pregnant women and children," according to researcherHelen Vlassara.

The problem is that they're in practically all the cooked foods weeat. The additional problem is they are nothing less thanaddictive. After all, they add the flavor to the meal that draws usback time and again.

Yes, there's good newsTo this finding

The research also indicates that we can limit the level of thesehealth-snatching AGEs. And the even better news is that it's notthat difficult. Simply cooking at a lower heat can help control

them. Additionally, you can attempt to retain as much of thewater content in the foods as possible.

And the researchers also recommend that you avoid eatingpackaged and fast foods. (Hmm! Now this is sounding likenourishing your inner caveman!) All of this helps your body torestore its own defenses.

Looking for details?Here they are!

There's good scientific evidence to back these statements up.One study took 40 healthy individuals between the ages of 18and 45 and over the age of 60, as well as 9 persons whosuffered from kidney disease. These persons were given either astandard Western diet (the type most of us eat) or a diet withhalf the AGE content.


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The second group poached, stewed, or steamed their foodsinstead of frying or preparing their meals through othermethods. Each group consumed the same total amount ofcalories.

The trial continued for four months. At the end of that time,those who followed the low-AGE diet had as much as a 60percent reduction in biomarkers for these toxins than the secondgroup.

"What is noteworthy," according to Vlassara, is that reducedAGE consumption proved to be effective in all study participants,including healthy persons and those who have a chroniccondition.

Now youre getting a feel for how nourishing your inner cavemancan truly help your energy level, your outlook on life, and youroverall health.

Many individuals discover that the effort and time they put intochanging their diets -- and eating more like their prehistoricancestors -- is actually a wise investment in their health, as wellas the health of their family.

Not only are they feeling better and eating better, but many of

these individuals also experience an improved mental outlook!

Are you ready to learn the changes necessary to truly nourishyour inner caveman? It's in the next chapter.


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Chapter Three:How to Eat Like a Caveman

erhaps by now you're completely convinced theStandard American Diet is slowly destroying yourhealth. Or you're at least willing to try a new way ofeating in hopes of gaining -- or regaining -- energyyou believe you rightly deserve.

Or it could be you're still just curious about this proposed eatingplan and haven't committed yourself yet. In any case, it's timeto unveil the foods which nourish your inner caveman and thosewhich harm him.

There's no subtle way to introduce these foods. When youdecide to adopt this new eating plan, it will mean you'll need todevote time and effort.

The first step, though, is knowing what foods you need to havein your house from which you can choose. And remember, youdon't have to go cold turkey. You can slowly transform youreating patterns, changing one habit at a time.

Even limiting your consumption of prepared foods to two nightsa week and having fresh vegetables as side dishes the other fiveis a great start. Don't underestimate even that seemingly smallstep.

Don't let these lists overwhelm you. The foods-you-should avoidlist may seem daunting and make you have second thoughtsabout even caring about the caveman inside of you. But if youlook closely at the foods you can enjoy -- and abundantly --you'll be pleasantly surprised.

Quick List of FoodsTo Enjoy!

P


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You're going to be amazed at the foods which you're invited toeat on this eating plan. That's especially true when it comes tothe list of meats you can consume. So, why don't we startthere?

While fatty meats are definitely off limits, lean cuts of meatsare a vital part of this lifestyle plan. Here's the list (check theappendix in the back of this book to find the entire list printedout concisely for your convenience):

Chuck steak Extra-lean hamburger (no more than 7% fat) Lean beef (trim it of all visible fat) London broil Lean pork Pork chops Pork loin Flank steak Top sirloin steak

The same guidelines apply to your eating habits for poultry. Aslong as you eat poultry lean, you're nourishing your body. Hereare just a few examples:

Chicken breast Game hen breasts Turkey breast

You may also be surprised to learn that you're encouraged to eatsome types of organ meats in order to keep that caveman insideyou healthy. Enjoy beef, lamb, pork, and chicken livers. Youcan also eat beef, lamb, and pork tongues.


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Eggs?What about eggs?

Surprisingly, egg consumption is encouraged, as long as you

keep it to a maximum of six eggs per week. If you love to eateggs, consider making a two-egg omelet instead of three.

Don't think it'll satisfy you? Stuff it with plenty of freshvegetables. It will not only fill you up, but you just may discoverit's one of the most delicious ways to eat eggs. My favoriteomelet vegetable is broccoli. The taste of it permeates theentire omelet!

Nuts and seeds

With a warning.By now you probably know that nuts are abundant sources ofmonounsaturated fats. You also know that these are the "good"fats. They help to lower your cholesterol, reducing your risk ofheart disease. They're also credited with reducing the risk ofsome cancers, especially breast cancer. So by all means includethem in your new eating lifestyle.

But if your ultimate goal is to lose weight, well eat these tastymorsels in moderation. They're also packed with calories. Most

health professionals and nutritionists say you should eat no morethan 4 ounces of nuts and seeds daily.

Don't worry, this caveat is only temporary. As you progressalong this diet, you'll discover your metabolism increases. Thenonce you reach your weight-loss goal, you can eat more nuts.When you get to this point, consider eating the walnut. It has ahealthy omega 6 to omega 3 fatty acid ratio.

What other nuts can you eat? Check out the list below:

Almonds Pine nuts Pistachios (unsalted) Brazil nuts Chestnuts Hazelnuts (also called filberts) Macadamia nuts


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Pecans Walnuts Pumpkin seeds Sesame seeds Sunflower seeds

Did you notice peanuts didn't make the list? Technicallyspeaking, peanuts are legumes, not nuts. So no, they aren'tone of the foods you can eat. Sorry!

Whoa! Alcohol?Cavemen didn'tDrink Budweiser!

No, there's no evidence that cavemen gathered in the cavedrinking Budweiser Saturday afternoons. And paleontologistshaven't produced any prehistoric wineries. But one of thehallmarks of this diet is the ability to drink alcohol -- inmoderation.

Interestingly, recent research reveals wine, drunk in moderation,can actual provide you with beneficial health effects. A glass ofwine prior to or with your dinner not only improves your insulinsensitivity, but also reduces your appetite.

Many individuals cook with wine as well. It can be a great wayto perk up a meal, making it more appetizing without reachingfor that perennial salt shaker.

And as for that Budweiser you're coveting, drink only one 12-ounce serving.

Other beverages you can drink in moderation include coffee andtea.

Oils you can useOn the diet

Yes, you can use some oils, as long as you use no more thanfour tablespoons of them daily, especially when you're trying tolose weight. Oils you can use include flaxseed, walnut,avocado, and olive.


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Feel free to eat dried fruits on the prehistoric diet --- but nomore than two ounces a day. A great way to increase yourenjoyment of this food is to combine it with two ounces of nuts.

But again, here's that dieter's caveat: If you want to loseweight, eat no more than a mixture of 4 ounces nuts to twoounces of dried fruit.

Foods your inner cavemanShould eat in moderation

This is a straightforward list. There's really no need for muchcommentary on it. You can enjoy these on occasion. And whileyou're still adjusting, these are some of the healthier foods youcan reach for:

Oils

4 tablespoons or less daily

Avocado Canola Olive Flaxseed Walnut

Beverages

Beer (no more than one 12-ounce serving per day) Coffee Diet sodas Spirits (no more than 4 ounces daily) Tea Wine (no more than two 4-ounce glasses daily)

Sweets

Dried fruits (no more than 2 ounces daily) Nuts mixed with dried and fresh fruit (no more than 2 ounces daily)


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Now, here comes the tough love. The foods you must avoid tobe successful.

Foods the cavemen

Didn't eat!Here's the part of the diet people cringe when they read: whatthey can't eat. If the list seems daunting at the start, don'tallow it to become a reason to abandon the plan. No one eversaid you have to forego all of these foods at once. If you find itdifficult to change your diet, then wean yourself off these foodsslowly.

As you're doing this, you're still making progress toward betterhealth. And the best part of this plan is that you're much more

likely to stay with the diet if you gradually ease into it!

For starters, your ancient ancestors couldn't go to the neighbor'sto borrow a cup of refined sugar. So right away, you know thatthere's no place for white refined sugar in this diet.

Now the time's to give upPackaged and processed foods!

Steer clear of all processed foods. Here's another difficult step in

the diet. Our culture seems to be horribly dependent onprocessed and packaged foods!

But here's at least a partial explanation of why they don't workon the caveman eating plan. First, almost all processed foodsare some combination of three -- at most four -- of the followingingredients: sugar (and we've already knocked that one down),starch in some form -- wheat, potatoes, corn or rice, some typeof fat or oil, dairy products, salt, and then infamous flavorings(that bear absolutely no resemblance to any type of food, either

modern or ancient).

Given those ingredients, you can bet the majority of processedfoods are also high-glycemic foods. This means they triggerhuge spikes in your blood-sugar levels.

In fact, it may surprise you to learn that just about every cereal-based and sugar-based processed food you eat is linked with a


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host of modern degenerative diseases, including obesity highblood pressure, diabetes, and heart disease.

Now, let's move on

To meats!There are certain meats you should avoid as you progress inyour prehistoric diet journey. Most of these are considered fatty.What are the worst offenders?

Salami Chicken wings Deli meats Pork sausage Chicken skin Turkey skin Pepperoni Bacon Fatty pork chops

Bologna Fatty lamb chops Breakfast sausage Spam (Of course,

plenty of people

don't recognize thisas a meat to begin

with!)

What not to drink!

This list of "don'ts" is short, but it covers a wide range of ground. Youneed to avoid all sugary soft drinks. (Yep, no soda-dispensingmachines in your typical cave in any of the prehistoric eras!)

You should also avoid all canned and bottled fruit drinks, as well as(and this surprises many people) all freshly squeezed fruit drinks.Even fresh fruit lacks the necessary fiber the fruit itself contains. Andfruit drinks do rate higher on the glycemic index.

Sweets that areOff limits

It really goes without saying that, in addition to all refined sugar, you

should avoid candy and honey. We talked earlier about the manyhidden disguises of sugar. Here's an inclusive list of the differentforms of sugar. Never knew one substance can travel by so manynames, did you?

Agave Nectar Barley Malt Syrup

Corn sweetener
http://www.paleodiet.biz/http://lowcarbdiets.about.com/od/carbohydrateinformation/p/agavenectar.htmhttp://www.paleodiet.biz/http://lowcarbdiets.about.com/od/carbohydrateinformation/p/agavenectar.htm


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Natural Health Secrets From Your Prehistoric Ancestors

Page | 35

Corn syrup, or corn syrupsolids

Dehydrated cane juice Dextrin Dextrose Fructose Fruit juice concentrate Glucose High-fructose corn syrup Honey Invert sugar Lactose Maltodextrin Malt syrup

Maltose Maple syrup Molasses Raw sugar Rice Syrup Saccharose Sorghum or sorghum

syrup

Sucrose Syrup Treacle Turbinado sugar Xylose

Prior to the advent of agriculture, Paleolithic man ate no cerealgrains, and no wheat. So these foods are off limits. Even if thegrains say "gluten-free" it's still not recommended for nourishingyour inner caveman.

Theses grains, as well as processed foods made with them areoff limits. Need a list? I'm warning you, it's fairly long. But itsets up your parameters nicely. They include:

Barley

CornMillet

OatsRice

Rye

WheatWild rice

Just for emphasis, any food made from these products can't beeaten as well. It's not that I'm trying to torture you by listing

these, but it needs to be clearly stated what specific foods arenot allowed. These include:

AmaranthBread

BuckwheatCakes

Cookies

Corn chipsCorn on the cob

Corn starchCorn syrup

Doughnuts
http://lowcarbdiets.about.com/od/nutrition/a/fructosedangers.htmhttp://lowcarbdiets.about.com/od/nutrition/a/fructosedangers.htm


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Flat bread

MuffinsPasta

PancakesPita bread

PizzaQuinoa

Rice of all kindsRice cakes

Rice flour

Rice noodlesRice pudding

Rolled oatsRolls

RyeRye Crackers

Tortillas

Similarly, the ancient caveman ate no dairy foods. These foodsjust didn't exist. Here's a quick list of some foods falling underthis category:

Butter Cheese Cream Dairy spreads Frozen yogurt Ice cream Ice milk Milk (all kinds) Yogurt

While you can nourish your inner caveman with nuts, keep in

mind that legumes -- or beans -- were not part of his dailymenu. And perhaps it needs mentioned again that peanuts arenot really nuts, despite their name. Quite a misnomer, isn't it?Peanuts are actually members of the legume family. As such,these too weren't part of the caveman diet.

And here's a list of common legumes and products made withlegumes:

Black-eyed peas

Chickpeas Lentils Miso Peanut butter Peanuts Peas Snow peas Sugar snap peas


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Soybeans Tofu

Can't go

Cold turkey?No need to be ashamed of that. Many items in the modern dietare highly addicting, and habits can be tough to break. Thesetwo facts alone may make it difficult for you to break yourdependency on grains, dairy, and other modern products.

But there are a few steps you can take to ease this -- or to makea smooth transition while you're adjusting your diet toward a fullcaveman regimen.

If you must eat wheat products, search out products that are thedarkest in color and the heaviest to the touch, according to Dr.Robert Keith, a nutritionist with the Alabama CooperativeExtension System. He also recommends whole and shreddedwheat cereals as well as Raisin Bran as alternatives.

Ready to start but don't know where to begin? Then just turn tothe next chapter. There are a few sample meal plans that willstart you off properly in nourishing your inner caveman. Afteryou grow accustomed to this neat eating lifestyle, meal planning

will be a breeze. Then you won't even need to consult thischapter guaranteed.


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Page | 38Chapter Four:Making it Work --

Planning Your Meals

hinking of nourishing your inner caveman, butdon't know where to start? Perhaps you're convinced

that the foods you will be "stuck" eating will be boringand repetitive.

Individuals who have given this prehistoric diet a real chance aredelighted to find that it's anything but boring. And despite thelong list of forbidden foods, its wonderfully creative and diverse.

Okay, so maybe right now you're not convinced. That's why Imoffering you this chapter. It's not very long, but it gives yousome idea of how you can incorporate -- easily, quickly, andpainlessly -- the healthy foods you need to stay on the program.

Following this plan is not only a healthy way to live, it can be adelicious way to live as well. You'll discover new foodcombinations that you never imagined once you begin to adjustto it. And you may even discover that a meal like Chicken withApples beats a pepperoni pizza, hands down! (And wait until youtaste the steak with pineapples -- boxed macaroni and cheesehas nothing on that!)

But even more exciting, these meals don't take a long time to

prepare. You can whip them up in no time flat, confident yourentire family is eating healthy. And most of the family won'teven realize they're nourishing their inner caveman! Unless, ofcourse, you spill the beans

T


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7 Days of Meals

That's exactly what's in this chapter. These plans are by nomeans mandates to eat every food suggested for one day in thatday. Instead, they're presented as an illustration of how diverse

you can eat while nourishing your inner caveman.

You'll no doubt pull one meal from one day and a snack fromanother. I would expect nothing less. But at the very least, thisgives you a springboard from which to start!

* * * * * * * *

Day One

BreakfastOmelet with mushrooms, tomatoes, and onions.

Morning SnackA half of cup of fresh berries of your choice.

LunchGrilled chicken salad with flax oil-based dressing.

DinnerSteak with Pineapple (see recipe in next chapter)Steamed asparagusSide of fresh tomatoes

Evening SnackGuacamoleRaw carrots and celery or any fresh vegetables of your choice.


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Day Two

BreakastOmelet with spinach and mushrooms.

Side of fresh tomatoes

Morning SnackCaveman Candy Bar (recipe in the following chapter)

LunchFeta Salad (recipe in the following chapter)Exquisite Cucumber Salad (recipe in the following chapter)

Dinner

Grilled salmonLarge spinach salad with plenty of vegetablesSteamed broccoli

Evening SnackPear and Raspberry Treat (recipe in the following chapter)

Day Three

BreakfastCup of fresh fruitOne scrambled, poached, or hard-boiled egg

Morning SnackHalf a cup of grapes

LunchOriental Delight Salad (recipe in following chapter)Small tossed salad

DinnerPineapple Salsa Steak (recipe in following chapter)Steamed Brussels sprouts

Evening SnackPear and Raspberries Treat (recipe in following chapter)


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Day Four

Breakfast

Early Morning Banana Sherbet (recipe in the following chapter)

Morning SnackGreen bell peppersCelery

LunchCup of Veal Ragout (recipe in the following chapter)Tossed salad with plenty of vegetables

DinnerChicken with Apples (recipe in following chapter)Large spinach salad with plenty of vegetablesSteamed broccoli

Evening SnackCinnamon Apple Delight (recipe in following chapter)

Day FiveBreakfast

Two-egg omelet with broccoli

Morning SnackCup of Mixed Fruit

LunchChicken with Apples (Leftovers from previous dinner. Recipe inthe following chapter)Exquisite Cucumber Salad (recipe in the following chapter)

DinnerMouthwatering Salmon (recipe in following chapter)Steamed broccoliSide salad with plenty of vegetables

Evening SnackBaked Apples and Cranberries (recipe in following chapter)


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Day SixBreakfastEarly Morning Banana Sherbet

Morning SnackOne hard-boiled eggOne cup of grapes

LunchGrilled Chicken Salad

DinnerVeal Ragout (recipe in following chapter)

Steamed broccoliSide salad with plenty of vegetables

Evening SnackCup of mixed fruit

Day SevenBreakfastCup of mixed fruit1 scrambled egg

Side of fresh tomatoes

Morning SnackCaveman Candy Bar

LunchGrilled Steak Salad

DinnerPineapple Salsa Steak (recipe in following chapter)

Steamed broccoliSide salad with plenty of vegetables

Evening SnackCinnamon Apple Delight (recipe in following chapter)


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Page | 44Chapter Five:Recipes for Your Inner Caveman

ustas meal planning can be difficult until youadjust to nourishing your inner caveman, findingrecipes that align with your new habits may be difficultat first. That's why I've included a chapter to get you

started on your new journey.

You'll notice some of these recipes include ingredients that areoff limits for a strict prehistoric diet. But if you're like me, you'reeasing into the new lifestyle slowly. As long as you limit thesefoods so you're not eating them every day, you'll still be makingprogress.

Even though butter is a food you need to avoid, you'll find anoption to cook some recipes with butter. If you're not eating

bread and butter with your meal, that small amount of butterwon't affect your progress -- especially when youre beginning.

As you become more accustomed to this way of eating, you'll nodoubt discover more recipes -- and even become creative andmake some of your own.

But for now, any step you take toward nourishing your innercaveman needs to be commended. So don't worry about thesmall amounts of butter or other products that are off limits.Just start getting accustomed to a new lifestyle.

You'll soon discover that you actually enjoy eating like this. Newenergy and vitality, better health! It just doesn't get any betterthan this.

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Desserts and Snacks

Why am I starting with desserts and snacks? I have to give youthe standard answer. Because life is short and you should eat

dessert first!

Not really. But, knowing that you have some healthy anddelicious desserts should help allay any trepidation you may feelabout adopting this diet. You'll see that it'll be easier than youthink to learn this style of eating!

Baked Apples and Cranberries

Ingredients:

2 large baking apples (McIntosh or Rome Beauties)2 seedless tangerines, peeled, separated into segments cup dried cranberries1 cup organic, unsweetened apple juice tsp ground cinnamon tsp ground cloves

Instructions:

Preheat over to 450 degrees.

Cut apples in half lengthwise and discard core, seeds, andstems.

Pour cup of the apple juice in an 8-inch baking dish. Placeapples cut side down in dish.

Bake for 15 to 18 minutes, until tender.

Simmer the rest of juice in a small pan over medium-high heat,

about 5 minutes. Add the cranberries, cloves, and cinnamon.Reduce heat and simmer for another 10 minutes. Stiroccasionally. Cranberries should be plump.

Remove from heat, stir in tangerines.

Place apples on a serving plate, cut side up. Spoon mixture overapples. Enjoy!


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Pear and Raspberry Treat

Not only will this treat delight your inner caveman, but it'll tingleyour taste buds, too!

Ingredients:

1 large red pear1 cup fresh raspberries1 Tbsp pistachios, coarsely chopped and toasted1 Tbsp mini semisweet chocolate chips cup white wine

Instructions:

Preheat oven to 400 degrees.

Cut pear in half and discard core. Place the halves cut side downin baking dish. Pour in white wine.

Bake for 18 to 20 minutes until pear is tender.

Puree raspberries in food processor, discarding seeds. Placepears on plates, cut side up. Sprinkle chocolate chips overthem. This causes them to melt nicely.

Take liquid remaining in baking dish, combine with raspberries.Heat until mixture is slightly thickened. Spoon sauce over pears.Top with pistachios. Enjoy!

Caveman Candy Bars

Oh yes! You can enjoy a treat -- or two -- while you'renourishing your inner caveman, and here's one delicious way todo it!

Ingredients:

3 to 4 Tbsp coconut oil cup carob powder or cocoa (this is optional!) cup ground nuts cup dried shredded coconut1 Tbsp honey (or to taste)


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Instructions:

Melt the honey and coconut oil in a saucepan on medium heat.Add the carob, nuts, and coconut. Mix these ingredients well.

Place this mixture on a small baking sheet, forming it into asquare. Refrigerate or freeze until it turns hard. Then simplycut into individual servings and enjoy!

Cinnamon Apple Delight

You'll swear you're eating apple pie. Actually, I think it's betterthan apple pie. Taste it for yourself.

Ingredients:

1 medium apple, cut into bite-sized pieces2 tsp lemon or lime juice tsp cinnamon

Instructions:

Combine the citrus juice and cinnamon, then pour over the appleand mix well. Yes, that's all there is to this recipe, and I

guarantee you'll enjoy it.

I recommend lemon juice for all varieties of apples exceptGranny Smith. That's when the lime juice really works wonders!Try it!

Breakfast

Early Morning Banana Sherbet

You'll fall in love with this morning blend, a delicious wake upcall! I guarantee it'll be on your list of must-have breakfasts.

Ingredients:

1 banana, ripe


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2 pears, ripe, cored and peeled mango, peeled and sliced2 avocados, ripe cup crushed ice

Instructions:

Place all the ingredients in a blender. Blend until smooth. Servein chilled glasses. Enjoy your morning! (How can you not withthat to get you moving?)

Spinach Caveman Quiche

Yes, real cavemen do eat quiche! And they love it. Try it out onyour inner caveman.

Ingredients:

2 large eggs, preferably omega-3 type packed, 9 or 10 ounces, frozen, chopped spinach, thawed2 scallions or green onions, chopped3 ounces flavored feta cheese, crumbled1 cup reduced-fat sharp cheddar cheese, shredded tsp garlic powder (or to taste)1 cup fat-free half-and-half (or low-fat milk)9-inch unbaked deep-dish pie crust, partially thawed

Instructions:

Preheat over to 375 degrees

Toss together spinach, onion, both cheeses, garlic powder,season to taste. Spoon mixture onto the bottom of a 9-inch piecrust.

Add eggs and half-and-half to large mixing bowl. Beat on

medium speed until well mixed. Pour into crust. Allow spinachmixture to combine with eggs.

Bake for about 50 to 55 minutes, until center is thoroughlycooked. Allow quiche to rest prior to serving. Enjoy!


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Entrees

Chicken with Apples

You're about to see how amazingly easy it is to nourish yourcaveman. Making the following recipe is as easy as it gets (evena caveman can do it!), and it's absolutely delicious!

Ingredients

6 oz. skinless, boneless chicken breast1 apple2 tsp olive oil2 tsp cinnamon

Instructions

Heat the olive oil in a skillet over medium heat. Add thechicken. Cook until the chicken is easy to shred. Grate theapple, then add to the skillet along with the cinnamon. Coverand cook over medium low heat, stirring frequently. Once theapple has become soft, the meal is ready! Serve and enjoy!

Pineapple Salsa Steak

I recommend you find a steak from a steer that has been grassfed if at all possible. This type of meat is becoming easier tofind.

1 lb flank steak, grass fed if at all possible1 tsp chipotle powder4 slices pineapple1 cup red bell pepper, chopped cup cilantro, chopped

2 Tbsp lime juice2 tsp olive oil

Instructions

Mix olive oil and chipotle powder in a small dish. Brush ontoboth sides of steak and either grill for five minutes or broil 3minutes on one side.


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Turn the steak over. If grilling, grill for another 3 minutes. Ifbroiling, broil for another 2 minutes.

Place on plate. Cover. Allow it to rest for several minutes.

In the meantime, grill the pineapple slices for 2 to 3 minutes oneach side. Cut the pineapple into small bite-size chunks. Placethese in a bowl. Add the remaining ingredients.

Cut the steak into thin slices, serve with the salsa. Enjoy!

Meatballs With Turkey And Vegetables

Here's a delicious way to dress up ground turkey.

Ingredients:

1lb ground turkey1 red or green bell pepper2 medium carrots -- or a fistful of baby carrots4 green onions5 large mushroomsFistful fresh parsley2 tsp granulate garlic of garlic salt2 Tbsp Italian seasoningSalt and pepper to taste (or not! That's even better!)

Instructions:


Combine bell pepper, carrots, green onions, mushrooms, andseasonings in a food processor. Blend until the vegetables arechopped well.

Place the ground turkey in a large bowl. Add the choppedvegetables.

Form this mixture into meatballs on a non-greased baking sheet.Bake at 350 degrees for approximately 25 minutes. You can testa meatball to ensure it's completely baked.


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Mouthwatering Salmon

This dish is so delicious you'll forget you're eating to nourishyour caveman. But the real beauty of it is that you can servethis to company and they'll never know it's a prehistoric wonder!

Ingredients:

1 lb. boneless salmon filet3 slices whole-wheat bread2 cloves of garlic, minced5 cups fresh basic leaves cup toasted wheat germ1/3 cup of olive oilNonstick oil spray

Season to taste

Instructions:


Using a blender or food processor, reduce the whole wheat breadto crumbs. Mix. Remove half of this mixture and set it aside.

Add the garlic, pine nuts, and your seasonings to the foodprocessor. Blend all of this. Add basil and olive oil intermittentlyand continue processing this until you have a paste-likesubstance.

Spray a baking sheet with the nonstick spray. Cut the salmonfilet into four strips. Place these on the sheet. Cover each filetwith one fourth of the basil paste.

Sprinkle each filet with the remaining bread crumbs and wheatgerm mixture. Bake for 10 to 15 minutes, until the basil toppingis lightly toasted and the salmon appear opaque. (The cooking

time depends on the thickness of your salmon.) Enjoy!

Easy and Delicious Halibut Steaks

Here's a flavorful entre. The ginger is sure to ignite your tastebuds, while the capers give it just the right bite!


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Ingredients:

4 halibut steaks, preferably fresh1 tsp minced fresh ginger2 Tbsp capers

1 tsp caper juice3 fresh tomatoes, chopped2 Tbsp fresh basil, chopped2 Tbsp lemon juice2 Tbsp olive oilSeason to taste

Instructions:


Whisk tomatoes, basil, capers, caper juice, ginger, lemon juice,and olive oil together. Place the steaks on a baking sheet.Brush the halibut with one quarter of the mixture. Season totaste.

Roast until the fish is cooked thoroughly, about 10 minutes.Place the halibut on plates and top with the rest of the tomatoand caper mix. Enjoy with your favorite side dishes!

Veal Ragout

Aren't the French wonderful? Ragout! They even make stewsound delicious. And this ragout really is. Eating like a cavemannever tasted so good.

Ingredients:

2 lbs veal stew meat, cubed18 fresh chestnuts1 cups onion, chopped

6 medium carrots, peeled, cut into 1-inch chunks1 Tbsp garlic, chopped3 Tbsp fresh sage, chopped1 bay leaf2 cups chicken broth4 Tbsp olive oil


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Instructions:


Cut an X in every chestnut, then place them in a roasting pan.

Bake until they are tender and the shells have loosened. Thisshould take about 35 minutes. Allow to cool. Remove the shelland skin. Set them aside.

Season veal cubes with pepper. In a large heavy pot, heat 2tablespoons of the oil and add the veal slowly to the pot. Cookuntil the pieces are browned on all sides, about 10 minutes.Transfer veal to a large bowl.

Using the other 2 tablespoons of oil, add it to the same pot.Then place onion, garlic, and bay leaf to the pot. Reduce theheat to medium. Cover the pot and cook until the onion istender, about 5 minutes. Stir occasionally. Add broth and veal.Bring this mixture to a boil. Reduce heat, cover, and allow tosimmer for about 45 minutes. Stir occasionally.

Add carrots. Cover and cook until carrots are nearly tender,another 25 minutes. Uncover and cook until meat is verytender. Broth should be reduced to the consistency of a thinsauce, about 25 minutes.

Stir in the nuts and sage. Simmer until nuts are thoroughlyheated, about 3 minutes. Discard bay leaf. Transfer the stew toa bowl. Serve and enjoy!

Pork Chops with Nectarines

Ingredients:

6 pork chops, bone-in2 nectarines, quartered

1 large onion, quartered1 tsp Dijon mustard1 tbsp lemon juice fresh mint, coarsely chopped2 Tbsp cooking fat; extra for rubbing chops (melted)Sea saltBlack pepper, freshly ground


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Instructions:

Combine nectarines and onions in bowl with 2 Tbsp cooking fat.Season to taste. Heat skillet over medium heat. Place the

mixture into skillet. Cook, stirring frequently, until nectarines aresoftened -- about 6 minutes

Rub cooking fat over the pork chops, both sides. Season themto taste. Reheat skillet to medium heat.

Place chops in skillet, cook for about 3 minutes on each side,until cooked thoroughly.

Add lemon juice, mustard, and mint to nectarines. Serve porkchops topped with nectarine and onion mixture. Enjoy!

Simply Delicious Broiled Trout

Ingredients:

9 ounces whole trout2 garlic cloves, sliced4 sprigs rosemary, fresh1 lemon, sliced

Instructions:

Preheat broiler.

Cut the fish open, season to taste. Place garlic, rosemary, andlemon slices on one side of the fish. Close the fish.

Place the trout on greased rack of broiler pan, broiling 5 to 6inches from heat source, for 5 minutes. Turn fish over, broilanother 4 to 5 minutes or until fish is opaque.


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Salads, Side Dishes,and Soup

Exquisite Cucumber Salad

The key to this salad is to let the dressing "mingle" with the vegetables.Allow it to sit at least a half hour before you serve. It's even better if itsits overnight!

Ingredients:

1 large cucumber, peeled, cut into bite-sized pieces2 smaller cucumbers1 large heirloom tomato, chunked medium red onion, finely diced cup white wine vinegar1 Tbsp balsamic vinegar1 Tbsp olive oil2 tsp raw agave nectarPinch of sea salt, to tastePinch of ground pepper to taste

Instructions:

Peel the smaller cucumbers so the outside is striped, part peeledand strips of peel showing. Then combine this with the chunksof the larger cucumber, the diced onion and the tomato. Setaside

The dressing:

Combine the white wine and balsamic vinegar with the olive oil

and agave nectar. Whisk these ingredients, adding salt andpepper to taste.

Pour this over the salad and toss to ensure entire salad iscoated. Chill for a half an hour before serving. Then enjoy!


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Seasoned Asparagus

Tired of the same side dishes? Try this tasty seasonedasparagus side dish. It's sure to please your palate.

Ingredients:

1 lb. asparagus tsp each:

Dried thymeBasilOreganoBlack pepper

1 tsp extra virgin olive oil

Instructions:

Preheat oven to 350 degrees

Place the asparagus in a 12 by 9 baking dish. Toss with oil andspices. Arrange in a single layer.

Bake, uncovered, 12 to 15 minutes if the asparagus is thin, 15 to18 if its thick. Asparagus should be crisp and tender. Enjoy!

Caveman-Friendly Chicken StockIngredients:

Bones from a large free-range chicken with some meat2 cups water1 medium onion1 small carrot1 stalk celery8 peppercorns, coarsely ground bay leaf6 sprigs fresh parsley3 sprigs fresh thyme

Instructions:


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Put bones in a large pot. Pour water over the bones. Heatslowly. Bring just to the boil point, but don't allow it to boil.Reduce heat, allow to simmer.

Peel onions and slice into large chunks. Peel and slice carrots.

Remove outer leaves from celery and discard them. Slice celery.

Toss, onion, carrots, and celery into a bowl, adding thepeppercorn, bay leaf, parsley, and thyme.

Skim layer of fat off the simmering stock. Simmer the stock forabout an hour. Add the vegetables. Allow it to simmer foranother 45 minutes. Skim off the unwanted fat.

Drain stock into colander. Place in refrigerator, allowing it tocool overnight. Skim the rest of fat off top.

Want to save it for recipes calling for stock? Pour the stock intoice cube trays to freeze.

Delicious Caveman Soup

Ingredients:

1 small head of cabbage, thinly sliced

2 cups water1 can (28 oz.) whole, crushed or diced tomatoes2 quarts (8 cups) chicken stock1 red bell pepper, chopped4 cloves garlic, thinly sliced1 carrot, sliced1 medium onion, chopped1 Tbsp olive oil tsp hot red pepper sauce (optional)Salt and ground black pepper (to taste)

Instructions:

Heat a large pot on medium-high heat. Add oil and onion. Cookabout 5 minutes, stirring occasionally. Add carrot, garlic, and bellpepper. Cook until tender.


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Add chicken stock, water, tomatoes, and cabbage. Simmer for20 minutes uncovered. Enjoy!

Oriental Delight Salad

Who said your inner caveman likes a boring diet? This salad issure to delight your taste buds. If you knew eating healthytasted this good, you may have started years ago!

And, of course, feel free to add more vegetables to this salad asyour personal tastes suit you. The more vegetables the better!

Ingredients for salad:

2 heads of romaine lettuce

cup of bean sprouts, fresh cup pumpkin seeds

Ingredients for dressing:

cup olive oil cup rice vinegar1 sweet onion, quartered1 carrot, chopped1 Tbsp orange juice1 Tbsp ginger, grated tsp soy sauce

Instructions:

Place all ingredients for the dressing in a blender or foodprocessor. Puree until the mixture is smooth. Season to taste, ifdesired. Toss the lettuce with the dressing, then top it all offwith the sprouts and seeds. Enjoy!

Feta Salad

Ingredients:

1 cucumber1 tomato1 sweet onion cup feta cheese, crumbled


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1 tsp olive oil1Tbsp red wine vinegar

Instructions:

Chop cucumber, tomato, and onion. Place in a bowl and add oiland vinegar. Toss well. Top with cheese. Enjoy!


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Page | 60Chapter Six:Tips, Tricks, and TechniquesTo Guarantee Your Success

onsider this a cheat sheet for your newlifestyle. Well, did you really think I'd leave you highand dry without a few reminders and some reallygreat tips on how to ensure your success innourishing your inner caveman?

Much of what I'm presenting here is already scatteredthroughout the book in various forms. Some of these tips andtricks are only being introduced now.

This succinct list of techniques can be a constant reminder ofhow simple it is to succeed. Review this regularly. Every timeyou read it, you'll find a different secret you can use to propel

you to success.

Some of these ideas are shortcuts to healthy eating, others arejust gentle reminders of what your inner caveman is craving. Allin all, every one of them is useful at some point along yourjourney.

Good luck!

1. Remember to keep your inner caveman healthy, you need toeat an abundance of foods that are rich in the good fats, amoderate amount of animal protein, and a small amount in thecarbohydrate category.

2. There's no need to count calories when you're eating likethis. You'll naturally reduce your calories when you startincreasing your intake of fresh fruits and vegetables.You'll feel full on fewer calories. Guaranteed.

C


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3. For salads use olive, avocado, and macadamia oil. Youcan also drizzle these on your foods to add flavor.

4. Many experts in this diet recommend eating fruits with a

low sugar content and a rich antioxidant content. Any typeof berry is a great example.

Choose pasture-raisedAnd grass-fed

5. When you eat meat, your first choice should be that frompasture-raised and grass-fed animals. If this isn't possible,choose the leanest cuts of meat.

6. Eliminate, as much as possible, all cereal grains andlegumes (and remember the peanut is really a legume indisguise!)

7. If it comes in a box, don't eat it. You can't get muchclearer than that, can you? One of the first steps is to stopeating all packaged and processed foods. Yes, I realize you mayhave to wean yourself off of these, and that's fine. You're atleast taking the first step.

8. Say goodbye to dairy products. For me, this was themost difficult part of the program. The only dairy products youcan safely eat are butter and small amounts of heavy cream.

9. Eat only when you're hungry. Don't stress if you skip anoccasional meal. You soon will get back in touch with your bodyand it'll let you know when you're hungry!

10. Whenever possible, eat your fruits and vegetables fresh.And eat them without many condiments or sauces. Your ancientcaveman didn't set up a fondue pot over his fire.

Freeze those grapesFor a tasty treat!

11. Trying to get more fruits in your diet? Have you ever eatenfrozen grapes? Just pull fresh grapes from their stems, placethem in an open container and pop them into the freezer. Give


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them at least a half hour to freeze. Then place a lid on thecontainer. Voila! You've got refreshing snack that's a welcometreat especially in the summertime.

12. Boost your consumption of many of the root

vegetables including carrots, turnips, parsnips, and rutabagas.

13. Do you like chicken liver or beef liver? Your innercaveman craves these foods. If you like them, eat them!

Take it one mealAt a time!

14. Chances are, as you adopt this new eating plan, you'remaking major dietary changes to your life. Many people find it

easier to tackle these changes one meal at a time.

When you first begin, change only your eating habits forbreakfast. Continue this for several days to a week, then slowlyslip in more caveman-friendly foods as you go along.

Before you know it, you'll be nourishing your caveman duringyour lunch hour as well! And then . . . wow! You're hooked onyour new habits!

What if you're sailing along on this plan and suddenly have alapse? If you eat a meal that's less than nourishing for yourinner caveman, don't worry. Just renew your efforts at the nextmeal.

15. As much as I may think this is the definitive book onnourishing your inner caveman, this book is just getting youstarted. Read as much as you can, not only about thiseating style, but nutrition in general. Become yourneighborhood's expert on eating and nutrients!

16. Most people adopt this diet to improve their health. Manywant to r

nourish your inner caveman: natural health secrets from your prehistoric ancestors

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