Paleo – Baby Steps – The Food Groups and Why They are Important

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elow  is a quick review of the necessity of all of our food groups and why we avoid certain foods. This is from my training and experience as a Certified Nutritional Consultant with a few quotes from Paleo Quickstart Quide:


GOOD FATS  are absolutely necessary to the body and give us energy and keep us full longer. They help us absorb fat soluble vitamins (A, D, E and K) which are the building blocks for several hormones and essential for the production of that wonderful serotonin (the brain’s feel-good hormones). They also work to keep our blood sugar stable.

BAD FATS  found in processed foods (hydrogenated fat, margarine and other butter substitutes, fried foods, and conventionally-raised animals) can be super toxic to our bodies.

A common symptom of good fat deficiency is the inability to lose weight. Other common symptoms include cravings, brittle hair and nails, mood issues, depression and anxiety. Our bodies are happy when we eat fats IF THEY ARE QUALITY FATS.  Organic coconut oil is great for cooking. Cold pressed Olive Oil is wonderful for salads. Organic avocado, nuts and seeds are also assets. Clean sources of animal fats from grass fed organic sources are also extremely beneficial. Grassfed animals have a completely different biological makeup than conventionally raised animals.


Proteins are also a good source of energy and help us feel full. Our muscles, bones and skin are made of protein. We can reduce hunger and sugar cravings by having protein at each meal.


GOOD CARBS absolutely cannot be left out. They are an important source of energy, and the main source of fuel for the brain. Once broken down into glucose, they can be used by every cell in our body. Organic fruits and vegetables are wonderful sources of carbs.

BAD CARBS  like breads, whole grains, pasta, cookies and crackers are overly processed and very poor choices. The bad carbs are rapidly absorbed into the bloodstream and cause blood sugar and the villain, Insulin, to spike. When this happens, insulin acts like a boot kicking the excess glucose right into the fat cells to be stored and not easily removed.


Dairy should be severely restricted if you do not have a good source of raw quality dairy products.


GOOD QUALITY WATER: Filter out the fluoride and chlorine as these two chemicals lead to many problematic  health situations including cancer. Find bottled water that is fluoride free. Glass bottles are ideal. Harmful chemicals can come from plastic bottles especially if left in the sun.

SUGAR: Recent research with rats has shown that sugar can be more addictive than cocaine. The consumption of sugar  has increased from 4 tsp. per day in 1821 to over 22 tsp. of sugar per day today. Stevia Leaf Extract is an excellent herbal sugar. BEWARE as many Stevia products on the market have Dextrose (table sugar) as the first ingredient on the package. Look for a product that is only Stevia Leaf Extract.

SALT: A limited amount of refined Sea Salt is good. It makes our vegetables taste heavenly.

Paleo Quickstart Guide  by Paleovalley tells us:

“Calories in and calories out is outdated.”

“Eat breakfast like a prince, lunch like a king, and dinner like a pauper. Your metabolism is at its peak between 12 and 1:30 pm.”

“For your first 30 days of Paleo, bring your “A” game, so your body can re-calibrate. Later strive to live an 85-15% Paleo lifestyle.” I suggest adding back one thing at a time to see how your body likes it. Members use your food diary to discover foods that are detrimental to you.

Be Inspired:

Psalm 16:9 (MSG)  I’m happy from the inside out, and from the outside in, I’m firmly formed.

Never let what your eyes see determine what your heart believes.

Faith = Vision in the heart. Faith is seeing the future in the present. I don’t worry because I believe that ultimately everything is on my side.

– Myles Munroe

Dani Rotramel

Dani Rotramel

I’m Dani Rotramel. I am a Christian and for the past 44 years have loved helping others (especially women) learn simple strategies to go to the next level in their fitness and health.

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  1. How do you melt the coconut oil it seems to harden very quickly

    1. Dani Rotramel

      It does harden quickly. I have a small little pan that I put my measured amount of coconut oil in and just warm it on the stove top until it melts, which is really quick. I learned that you can’t really make up the mixture of ingredients with the coconut oil ahead of time as it will begin to become hard again. I thought I could put in in refrig and then come back to it, but didn’t work:)

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