CARB INTOLERANCE PALEO GUIDE · BENEFITS OF A PALEO DIET Healthy fats, protein, and fiber in a...

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HOW TO MAKE THESUGAR IMPACT DIET PALEO

PALEO GUIDE

CARB INTOLERANCE

© 2019 Copyright, JJ Virgin and Associates. All Rights Reserved

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For hundreds of thousands of years, we

were hunters and gatherers. We ate raw

nuts and seeds, wild animals and fish.

We also ate fruits and vegetables, de-

pending on the season. If we could find

eggs, we ate them too, but that didn’t

happen on a consistent basis.

Then about 10,000 years ago, we intro-

duced grains into our diet. We also start-

ed keeping domesticated animals, which

meant that some cultures were eating

dairy and eggs on a regular basis. Soy

came into our food supply only about

2,000–3,000 years ago.

That may sound like an eternity, but in

the bigger picture, it’s just a blip on the

radar! Many nutritional experts argue

this is why many of us have trouble

digesting grains, dairy, soy, and even

eggs: we just haven’t had time for our

bodies to adapt to that way of eating.

There’s no Paleo “gospel,” and de-pending on whom you ask, you’ll get slight variations of the diet. But what nearly everyone agrees on is what our Paleolithic hunter-gatherer ancestors didn’t eat: wheat, soy, and corn. Ob-viously, they also wouldn’t eat pro-cessed sugary foods, artificial sweet-eners, and other twentieth-century inventions that jeopardize our health.

My friend Dr. Jonny Bowden gives the best definition of a Paleo diet that I’ve heard. “In the ideal diet,” he says, “you would eat only what you could hunt, fish, gather, pluck, grow, or otherwise milk… The closer a food is to the way nature created it, the better it is for your health.”

WHAT IS A PALEO DIET?


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BENEFITS OF A PALEO DIET

Healthy fats, protein, and fiber in a

Paleo diet help balance blood sugar,

optimizing insulin and other hormon-

al levels. That means your brain gets

the message to stop eating, you don’t

have cravings, and you have the lean,

muscular physique that Paleolithic

humans maintained.

Research shows doing a Paleo diet

for even a short time “improves blood

pressure and glucose tolerance, de-

creases insulin secretion, increases

insulin sensitivity, and improves lipid

profiles without weight loss in healthy

sedentary humans.”

In other words, even if you don’t run

and hunt like our ancestors did, just

eating the wholesome foods they ate

can make you much healthier!

A Paleo diet incorporates the whole, unprocessed foods nature intended

us to eat. Because you bypass processed foods, you eliminate added

sugar, trans fat, preservatives, and other ingredients that wreck your

health.

HOW SIMILAR IS A PALEO DIET TO THE SUGAR IMPACT DIET?

Very similar: Both diets emphasize unprocessed, low-sugar impact, high-quality foods.

As I’ll discuss on the next page, I call the Sugar Impact Diet “Paleo with

benefits” because it combines the traditional Paleo diet with a few

nutrient-dense, non-Paleo foods.


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WHAT CAN I EAT ONTHE PALEO SUGAR IMPACT DIET?

The staples in the Paleo Sugar Impact Diet include:

HIGH-QUALITY ANIMAL PROTEIN

Clean, lean protein is a must on any Paleo diet. When its animal-based,

that means grass-fed beef; organic, pastured chicken and eggs (if no

intolerance); wild-caught fish and seafood; and heritage breed pork.

Remember, you are what you ate, so if your meat comes from animal raised

on grain laced with antibiotics and hormones, you’re ingesting those same

inflammatory toxins.

So when I say “high-quality protein,” I mean protein from animals treated

humanely and fed their natural diet. It’s more expensive and sometimes

harder to find, but it’s absolutely essential from a Paleo-health perspective.


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FRUITS & VEGGIES

Leafy green and cruciferous veggies (cauliflower, broccoli, Brussels sprout, kale, etc.) as well as lower-sugar impact fruits like berries and citrus were mainstays in the Paleo diet, and I encourage them in Sugar Impact Diet.

Rich in nutrients, fiber, and antioxidants, leafy and cruciferous veggies help

alkalinize your meals, keep you fuller for fewer calories, and add variety and

flavor to your diet. Paleo humans ate these plant-based foods when they were

available. Luckily, you can buy organic fruits and veggies year-round!

Remember, most modern-day fruits are sweeter than what our Paleo ancestors

ate, and eating too many bananas, grapes, and other higher-sugar fruits

overloads your liver with fructose, which eventually converts to fat.

Fiber content is also key. Like many other Paleo foods I’ll discuss, fruits and

vegetables are high-fiber foods. Studies show our Paleo ancestors got over

100 grams of fiber a day!

We’re not anywhere near that number now... We typically get more like 12-15

grams of fiber per day, less than half the USDA recommended amount. (And I

like to aim for even higher, at 50-60 grams per day.)

Whenever possible, choose organic produce. Paleo humans lived in a cleaner

world than we do and didn’t have to worry about pesticides, herbicides, and

other contaminants that saturate conventional produce today. (If that’s not

always possible, consult the EWG’s Dirty Dozen and Clean Fifteen lists to

determine how contaminated a particular food is.)


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LEGUMES

Lentils, black beans, and other legumes are decidedly not Paleo. I call the Sugar Impact Diet “Paleo with benefits” because legumes provide fiber, protein, nutrients and are low-sugar impact, so they don’t spike and crash your blood sugar like some starchy carbs.

One issue some Paleo followers have with legumes is their lectin and phytate

content. You can reduce lectin and phytate content in legumes by soaking

them or sprouting them.

These processes reduce the anti-nutrient loads to make legumes much easier

to digest. Soak your beans overnight in very warm water, approximately 140

degrees. If you buy canned beans, those have already been soaked. You can

also purchase a sprouting unit to sprout your beans.


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HEALTHY FATS

In Sugar Impact Diet, I discuss how inflammation can stall fat loss and contribute to nearly every disease on the planet. A Paleo Sugar Impact Diet is rich in healthy fats.

Depending on the source, dietary fat can increase or reduce inflammation. Fat

comes in three types: saturated, monounsaturated, and polyunsaturated. None

are inherently good or bad; rather, it depends on their source.

Rather than demonize saturated fat, you want to choose high-quality sources.

Getting saturated fat from coconut oil has a far different effect than getting

that fat from a fast-food cheeseburger.

Avocado, tree nuts, berries, olive oil, and fatty wild-caught fish all contain

healthy omega-3 fats. Studies show that a diet high in omega-3s can help you

lose fat, maintain fat loss, plus boost brain and heart health.

The only truly bad fats are trans fat and damaged fats. Trans fats sometimes

occur in baked and processed foods, while scrambled eggs sitting under a

heat lamp at a brunch buffet are an example of damaged fat.


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WHAT DOESN’T BELONG IN A PALEO DIET?

SWEETENERSSugar is a biggie that doesn’t belong in a Paleo Sugar Impact Diet! The only

sugar that hunter-gatherers ate was honey, which was infrequent because it

wasn’t readily available and, well, those bees could be hard to fight off.

Today we eat more sugar than ever: about 140 pounds of sugar a year per person,

in fact. Yet 10,000 years ago, we ate around 1/2 a cup total per year! Most of

our modern-day sugar consumption comes from processed, high-sugar, high-fat

foods that have no place in either the Sugar Impact Diet or a Paleo diet.

Artificial sweeteners are no better and certainly not the free pass some people

once considered them to be. Needless to say, Paleo humans were not dumping

packets of sucralose into their morning coffee!

GRAINSGluten wreaks havoc on our health. Among other problems, gluten-filled grains

trigger leaky gut and numerous other health issues.

Grains are relatively new to our food supply – we only started eating them 5,000

to 10,000 years ago, and we can exist perfectly fine (and, I believe, better) on

vegetables, fruits, nuts and seeds, and clean animal and fish protein.

If you’re doing the traditional Sugar Impact Diet, you can incorporate small

amounts of gluten-free grains like brown rice and amaranth. (They aren’t Paleo,

nor are they necessary, and many people do just fine without them.) But on the

whole, swapping grains for more nutrient-rich starches gives you a better bang

for your buck.

Paleolithic humans wouldn’t recognize many of the processed, sugary

Frankenfoods prevalent in the modern American diet. Neither does your

digestive tract, which is about 99% similar to that of your Paleo ancestors.


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SOY

Soy has really only been prevalent in the American diet for the last hundred or

so years. Manufacturers have craftily marketed soy as the miracle food of all

time, mainly because it can be produced cheaply and some big companies have

invested in its production and modification.

Soy has so many problems, it’s hard to know where to start! Among them are that soy can be an anti-nutrient, much of it is genetically modified, and it’s low in the amino acids methionine and lysine.

“But what about Asia?” people often ask: they’ve eaten soy nearly forever, and for

the most part they stay pretty darn healthy.

Soy is indeed part of the traditional Asian diet, but they do not eat a big pile of

it. You have a little miso soup, some tofu in a stir-fry, or some soy sauce with your

sushi.

You don’t drink a big soy shake in the morning, have a soy yogurt at lunch, and

have soy cheese or tofu stir-fry at dinner. Basically, in Asia, soy is a condiment or

side dish – not a replacement for animal proteins.

If you’re not soy sensitive, you can incorporate small amounts of fermented,

organic soy like miso and tempeh into your diet. Just remember soy “dogs,”

soy ice cream, and other processed foods don’t fall into that category and most

certainly aren’t Paleo.


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DAIRY

Like soy and wheat, dairy didn’t really come onto the scene until about 9,000

years ago.

Maybe in some alternate, organic universe – or even just 50 years ago – we could

all be eating our dairy in peace and quiet. But the way today’s cows and milk are

treated creates a whole host of new problems.

Pasteurization is a process that kills bacteria, which includes some bad bacteria

that we don’t want. But it also destroys the good bacteria that we do want, as

well as some other vital ingredients in the milk: probiotics, vitamins, and enzymes.

Besides antibiotics, cows are often given recombinant bovine growth hormone

(rBGH), a genetically modified hormone that basically forces them to give milk

far more often than nature ever intended. rBGH amplifies levels of IGF-1, a human

growth hormone that promotes cancerous tumors in the breast, colon, and

prostate.

Simply put, commercial cow’s milk is liquid pumped full of hormones, lots of dead pus cells, and a whole load of antibiotics. Yuck!

Some Paleo-minded folks consume raw dairy. If you can get some, it’s definitely

worth it if you’re not dairy sensitive. Other alternatives include goat’s milk and

sheep’s milk, which seem to create less reactivity than cow’s milk.

Whether or not you add dairy to a Paleo Sugar Impact Diet, remember

that despite what milk campaigns suggest, dairy is not essential or even

recommended for a healthy diet.

Lots of non-dairy foods provide calcium, including leafy greens, nuts, and seeds.

And studies show the acid in milk actually contributes to osteoporosis – not

strong, healthy bones!


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EXERCISE & THE PALEO DIET

Paleo humans didn’t have gyms, elliptical machines, or Lululemon leggings, but they still maintained lean, fit bodies. (At least most of them did: survival of

the fittest meant if you didn’t have strength and stamina, you could become a

saber-toothed tiger’s lunch...)

Walking wasn’t considered exercise for Paleo humans; it was absolutely necessary and something they did every day. So get your Fitbit steps in, but don’t confuse that for actual exercise!

Paleo exercise often meant short, intense bursts of activity. Burst training – also called high-intensity, interval training (HIIT) – mimics the exercise hunter-gatherers got and is your best option to blast fat, optimize hormones, and prevent disease. I love burst training because it’s fast, efficient, and gets results.

Paleo humans also lifted heavy. They had to be fast and strong to survive. With our more sedentary lives, most of us don’t have to lift heavy objects today; we do it at the gym instead with free weights.

I want you to walk wherever you can. Park your car further away from the door, get off a few subways stops ahead of your destination, and take the stairs at the mall. Just remember that walking is mandatory, not exercise.

To really get a good workout, you need to sweat. It should hurt a little bit. Burst training and weight resistance makes the perfect combo for a fast, efficient, butt-kicking workout.


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WHAT ABOUT PROTEIN SHAKES & SUPPLEMENTS?

Nutrient density was far richer in Paleo-era foods. They didn’t have pollution,

topsoil erosion, field-to-table transit time, and other problems that deplete

nutrients in modern-day food.

Because they ate wild-caught fish and game, they received abundant

essential fatty acids, high-quality protein, and other nutrients that helped

them survive and thrive.

We live in a fast-faster world today that doesn’t always allow time to freshly prepare foods. While they had other stressors, Paleo humans didn’t have to struggle with rush-hour freeway traffic or being stranded with a three-hour layover at the airport.

That’s where protein shakes and supplements come in. While certainly not Paleo, they can mimic the healthy fats, protein, fiber, and other nutrients in whole foods.

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PALEO PROTEIN SHAKES

My favorite way to start the day is with a Paleo-Inspired All-in-One Shake!

(Even though I don’t eat exclusively Paleo, the Paleo-Inspired shake is my

go-to because of the awesome nutrition.)

Paleo humans didn’t have the convenience of whipping up a smoothie to start

their day, but the protein, healthy fats, antioxidants, and fiber in these shakes

mimics the nutrient-dense foods your hunter-gatherer ancestors ate.

My Paleo-Inspired All-In-One Shakes are available in chocolate or vanilla. Every shake packs in 20 grams of protein, 14 grams of fiber, and less than one gram of sugar. They’re also completely free of gluten, corn, dairy, soy, and artificial sweeteners.

Paleo-InspiredAll-In-One Shakes

Some of my favorite ingredients touse in Virgin Diet Paleo Shakes include:

• Raw kale or other leafy greens• Frozen berries• JJ Virgins Extra Fiber• Freshly ground flax or chia seeds• Cacao nibs• Almond butter• Unsweetened coconut, cashew, or almond milk

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MY FAVORITEPALEO SUGAR IMPACT DIET RECIPES

Many of these tasty

dishes were contributed

by past Breakthrough

Online Program and

community members.

Got your own yummy

Paleo Sugar Impact

Diet-friendly recipe?

Share it with me on

Facebook or

Instagram!

https://www.facebook.com/JJVirginOfficial/?utm_source=bci-paleo-guide&utm_medium=text-link&utm_campaign=bciop&utm_term=facebook

https://instagram.com/jj.virgin/?utm_source=bci-paleo-guide&utm_medium=text-link&utm_campaign=bciop&utm_term=instagram


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BREAKFAST


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PERFECT PALEO SMOOTHIE

PEACH-BERRY BLISS SHAKE

Blend the ingredients together until smooth. Your smoothie can be thickened by adding ice cubes or thinned by adding cold water. Yum!

Blend the ingredients together until smooth. (If you’re using Paleo shake mix, ramp up the blender speed slowly to keep it creamy.)

Your shake can be thickened by adding icecubes or thinned by adding more cold water.Pure fruity bliss!

2 scoops JJ Virgin Paleo-Inspired All-In-One Shake powder (your choice of chocolate or vanilla)

10 oz. unsweetened almond milk

1 cup frozen organic strawberries or blueberries

1 cup fresh or frozen spinach

2 Tbsp sunflower seed butter

1 Tbsp chia seeds

2 scoops JJ Virgin Vanilla Paleo-Inspired All-In-One Protein Shake powder2-3 tsp JJ Virgin Extra Fiber or 1 Tbsp chia seeds

1/2 cup frozen blueberries 1/2 cup frozen peach slices 1/2 avocado 8 oz. unsweetened coconut milk

MAKES 1 SERVING

MAKES 1 SERVING


https://store.jjvirgin.com/collections/shakes/products/paleo-inspired-all-in-one-shake-vanilla?utm_source=bci-paleo-guide&utm_medium=text-link&utm_campaign=bciop&utm_term=vanilla-paleo


https://store.jjvirgin.com/collections/supplements/products/extra-fiber?utm_source=bci-paleo-guide&utm_medium=text-link&utm_campaign=bciop&utm_term=extra-fiber


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GOLDEN MILKTURMERIC SMOOTHIE

Blend the ingredients together until smooth, ramping up the blender speed slowly tokeep it creamy.

Your shake can be thickened by adding ice cubes or thinned by adding cold water.

• 2 scoops Vanilla Paleo-Inspired All-In-One Protein Shake powder

• 10 oz. unsweetened coconut milk

• 2 Tbsp freshly ground flaxseed

• 1 Tbsp virgin coconut oil

• 2 tsp grated fresh ginger

• 1/2 tsp ground turmeric

• 1/4 tsp ground cinnamon 4-5 ice cubes

MAKES 1 SERVING




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PUMPKIN SPICEPALEO PANCAKES

Whisk almond flour, baking soda, cinnamon, cloves, Virgin Sprinkles, and the pinch of sea salt together in a medium mixing bowl until there’s no lumps.

In a small mixing bowl, whisk together the eggs, pumpkin, water, and vanilla extract.

Add the liquid ingredients to the dry ingredients and whisk together until thoroughly mixed.

Preheat a lightly oiled nonstick pan over medium-low heat.

Drop batter by 2 tablespoonfuls onto the prepared pan, and cook until pancakes are golden brown and edges are dry, about 3-4 minutes.

Flip and cook until browned on the other side, 2-3 minutes. Repeat with remaining batter.

Serve your pancakes with full-fat coconut or nut milk yogurt and a sprinkling of cacao nibs or chopped nuts.

• 1 cup blanched almond flour (superfine ground almonds)

• 1 tsp baking soda

• 1/2 tsp ground cinnamon

• 1/4 tsp ground cloves

• 1 pinch JJ Virgin Sprinkles or monk• fruit extract to taste

• 2 eggs (if not intolerant)

• 1/4 cup packed canned organic• pumpkin (NOT pumpkin pie filling)

• 1/4 cup water

• 1 tsp vanilla extract • coconut oil for pan

MAKES 7 5-INCH PANCAKES

https://store.jjvirgin.com/collections/supplements/products/virgin-sprinkles?utm_source=bci-paleo-guide&utm_medium=text-link&utm_campaign=bciop&utm_term=sprinkles


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LUNCH


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BEEF BONE BROTH

Place all ingredients in slow cooker, adding more water if needed to cover vegetables and bones com-pletely.

Cook for 8-10 hours on low.

Using a wooden spoon, carefully skim the coating off the top of the broth and discard.

Pour the remaining contents of the slow cooker through a fine-mesh strainer into a large bowl to re-serve the broth. Dispose of the strainer contents.

Add more salt to taste, then store up to 5 days in the refrigerator or 3 months in the freezer. (Broth can be stored in glass jars or ladled into resealable plastic bags once cool.)

• 3 whole carrots, cut into fourths

• 3 stalks celery, cut into large chunks• (leaves are fine)

• 1 medium yellow onion, peeled and cut into large wedges

• 8 cloves garlic, peeled

• 3 1/2 lbs grass-fed beef bones (check at the butcher counter)

• 1 Tbsp sea salt

• 1 tsp whole black peppercorns

• 2 whole dried bay leaves

• 1 bunch fresh thyme

• 2 Tbsp apple cider vinegar

• 12 cups filtered water

MAKES 12 CUPS


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PALEO EGG ROLL BOWL

Heat 1 tablespoon of coconut oil in large skillet over medium-high heat.

Add chicken or pork cubes, 1 tablespoon of coconut aminos, the grated ginger, garlic, and the white parts of the sliced scallions.

Cook while stirring until meat is cooked through and lightly browned, 7-9 minutes.

Add remaining tablespoon of coconut oil, re-maining 2 tablespoons aminos, and the rest of the ingredients.

Cook and stir over medium heat until veggies are tender, 10-15 minutes.

Taste for seasoning, then top with a final sprin-kle of sesame seeds.

• 1 lb organic free range chicken breast or pastured pork loin, cut into bite-size cubes

• 3 Tbsp coconut aminos, divided • 2 Tbsp coconut oil, divided • 2 tsp grated fresh ginger • 3 cloves garlic, minced • 3 scallions, thinly sliced and divided into green

and white• 8 oz coleslaw mix with shredded

cabbage and carrot • 4 oz organic mushrooms, thinly sliced both

lengthwise and crosswise to create rectangles • 1 organic zucchini, cut into thin 2”-long rectangles • 1 Tbsp sesame oil • 1 Tbsp rice vinegar • 1 Tbsp sesame seeds, plus more for sprinkling (white

or black) • 1/2 tsp ground black pepper • dash crushed red pepper flakes (optional)

MAKES 4 SERVINGS


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MEATBALLS IN TOMATO SAUCE

FOR MEATBALLS: Combine the beef, garlic, parsley, flax meal, basil, oregano, salt, and pepper in a medium bowl and mix well.

Form the mixture into twenty 1-inch balls.

Heat the oil in a large nonstick skillet over medium heat. Add the meatballs and cook, turning occasionally, until browned on all sides, 6 minutes.

Transfer the meatballs to a medium saucepan and add the marinara sauce. Bring the mixture to a simmer over medi-um heat.

Cover, reduce the heat to medium-low and simmer until the meatballs are cooked through, about 10 minutes.

FOR GO-TO MARINARA SAUCE SEE PAGE 21

MAKES 4 SERVINGS

FOR MEATBALLS:

• 1 lb grass-fed lean ground beef

• 2 garlic cloves, minced

• 1/4 cup chopped fresh parsley

• 2 Tbsp ground flaxseeds

• 1 tsp dried basil

• 1/2 tsp dried oregano

• 3/4 tsp sea salt

• 1 tsp freshly ground black pepper

• 1 Tbsp olive oil

• 1 1/2 cups Go-To Marinara Sauce (recipe on page 21)


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GO-TO MARINARA SAUCE

Heat the oil in a medium saucepan over medi-um-high heat.

Add the onion, celery, carrot, garlic, dried basil, oregano, and fennel seeds to cook, stirring occasionally, until the vegetables are slightly softened, 3 to 4 minutes.

Stir in the diced tomatoes and tomato paste and bring to a boil. Immediately reduce the heat to medium-low, cover the pan, and simmer, stirring occasionally, until thickened, about 30 minutes.

Remove from the heat and stir in the fresh basil, salt, and pepper.

• 2 Tbsp olive oil

• 1 medium onion, chopped

• 1 celery stalk, finely chopped

• 1 medium carrot, finely chopped

• 3 garlic cloves, minced

• 1 tsp dried basil

• 1 tsp dried oregano

• 1/2 tsp fennel seeds, crushed

• 1 (28-ounce) can organic diced tomatoes, with juice

• 1/4 cup tomato paste

• 1/4 cup fresh basil, chopped


• 1 tsp freshly ground black pepper

MAKES 4 SERVINGS

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014


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JJ’S LAZY LASAGNA

• 16 oz grass-fed ground beef

• 1 tsp organic Italian seasoning herb blend


• 1 tsp crushed red pepper flakes (or to taste)

• 2 Tbsp avocado oil

• 2 cups sliced baby bellas or crimini mushrooms

• 6 oz. organic fresh baby spinach, rinsed and dried

• 12 oz gluten-free Paleo lasagna noodles (I use Cappello’s)

• 16 oz almond ricotta cheese

• 36 oz organic marinara sauce (Such as Go-To Marinara recipe)

Preheat oven to 350°F.

For the meat filling, crumble and saute the grass-fed beef over medium heat until brown and cooked through. Drain and set aside.

In a saute pan, cook the sliced mushrooms in the avoca-do oil over medium heat until tender and glistening.

Add the cooked beef back to the pan with the mushrooms, along with the Italian seasoning, sea salt, crushed red pepper, and 24 ounces of the marinara. Stir well to combine.

To assemble the lasagna, spread 6 ounces of marinara across the bottom of a 9”x13” pan. Layer 3 lasagna sheet noodles across lengthwise. (They will overlap.) Layer on half of the meat filling, 6 ounces of the almond ricotta cheese dropped in small bits, and 3 ounces of the spinach. Repeat with 3 more noodle sheets, the remaining half of the meat filling, 6 more ounces of ricotta, and the remaining spinach. Top with a final layer of noodles, 6 ounces of marinara, and the remaining almond ricotta cheese.

Tent with aluminum foil and bake for 25 minutes.Remove the foil and bake 5 minutes more, then serve.


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SIMPLY GRILLED SHRIMPWITH LIME

Preheat a grill pan over medium-high heat.

Toss the shrimp with the oil, coriander, salt, and pepper; let stand for 5 minutes.

And the shrimp to the grill pan and cook until marked and cooked through, 3 to 4 minutes per side.

Transfer to a bowl and toss with the lime zest and cilan-tro. Serve with the lime quarters.

• 1 1/2 pounds large shrimp,• peeled and deveined• 1 Tbsp olive oil• 1/4 tsp ground coriander• 1/4 tsp sea salt • 1/4 tsp freshly ground black pepper• 1 Tbsp grated lime zest • 1 Tbsp chopped fresh cilantro • 1 lime, quartered

MAKES 4 SERVINGS


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PAN-SEARED SALMON OVER TRI-COLOR SALADWITH DIJON DRESSING

Combine the lemon juice, shallots, mustard, salt, and pepper in a small bowl. Slowly whisk in the extra-virgin olive oil until well combined, and set aside.

In a separate bowl combine the radicchio, endive, and arugula, set aside.

Heat the olive oil in a small non-stick skillet over medium heat. Sprinkle the salmon with the salt and pepper and place in the skillet, flesh side down; cook until the fish flakes easily with a fork, 4 to 5 minutes per side. Remove from the skillet.

Toss the dressing with the lettuces, and divide the salad between two plates; top each with a salmon fillet.

SALAD• 2 tsp lemon juice• 1 Tbsp finely chopped shallots• 2 tsp Dijon mustard• 1/8 tsp sea salt• 1/8 tsp freshly ground black pepper• 4 tsp extra-virgin olive oil• 1/2 small head radicchio, thinly sliced,

about 2 cups• 1 Belgian endive, thinly sliced,• about 1 cup• 3 cups baby arugula

SALMON• 1 tsp olive oil• 2 (6-ounce) wild salmon fillets,• such as king or sockeye• 1/8 tsp sea salt • 1/8 tsp freshly ground black pepper

MAKES 2 SERVINGS

Originally published in The Virgin Diet Cookbook,

Grand Central Life & Style, 2014


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PALEO SPAGHETTI SQUASH WITH CAPERS, ONIONS AND BELL PEPPERS

Preheat the oven to 350°F. Lightly dampen a paper towel with a small amount of olive oil and wipe a rimmed baking sheet with it.

Place the squash, cut-sides down, on the prepared baking sheet. Prick all over with the tip of a knife. Bake until very tender, 28 to 30 minutes.

Remove from the oven and let cool for 5 minutes. Turn the squash over and using the tines of a fork, scrape out the flesh - it will come out in long, thin, spaghetti-like strands.

Heat the 2 tablespoons of oil in a large skillet over medium-high heat.

Add the onion and thyme; cook, stirring occasionally, until softened and starting to brown, 6 to 7 minutes. Add the bell pepper until tender, 4 minutes.

Add the capers and cook for 1 minute. Stir in the squash and cook, tossing, until hot and well mixed, 1 to 2 minutes.

Remove from heat and season with salt and pepper.

• 2 Tbsp olive oil • 1 spaghetti squash, halved lengthwise

and seeded • 1 large onion, thinly sliced• 1 tsp chopped fresh thyme • 1 medium red bell pepper, thinly sliced • 1 Tbsp drained capers • 1/2 tsp sea salt • 1/4 tsp freshly ground black pepper

MAKES 4 SERVINGS

Originally published in JJ Virgin’s Sugar Impact

Diet Cookbook, Grand Central Life & Style, 2015


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CREAMY ROASTED AVOCADO

Preheat oven to 350°F and place the avocado halves in a glass baking dish, flesh-side up.

Sprinkle the flesh of each avocado half with 1/2 a teaspoon of lime juice.

Spread 1/4 teaspoon of pureed garlic over each half, then sprinkle each with 1/8 tsp of sea salt.

Bake in oven for about 25 minutes, until tender and creamy.

Sprinkle 1/2 tablespoon pumpkin seeds on top.

Turn oven to broil and cook for 1-2 minutes until golden brown.

Serve with spoons to eat the roasted avocado straight from the skins.

• 2 avocados, halved and pitted• (leave skins on) • 2 tsp lime juice • 1 tsp pureed garlic • 1/2 tsp sea salt • 2 Tbsp pumpkin seeds


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CURRIED LENTILS

Cook the sprouted lentils according to the package directions.

Heat the oil in a large nonstick skillet over me-dium-high heat. Add the onion, celery, and bell pepper; cook, stirring occasionally, until starting to soften, 2 to 3 minutes.

Add the garlic and cook for 1 minute. Stir in the curry powder and cook until fragrant, about 30 seconds.

Add the lentils and cook, stirring, until heated through, 1 to 2 minutes.

Remove from the heat and stir in the cilantro, salt, and cayenne pepper. Enjoy

• 3/4 cup organic dry-sprouted green lentils

• 4 tsp coconut oil or red palm fruit oil • 1 small onion, chopped • 1 celery stalk, chopped • 1/2 medium red bell pepper, chopped • 2 cloves garlic, minced • 1/2 tsp curry powder • 2 Tbsp chopped fresh cilantro • 1/4 tsp sea salt • 1/8 tsp cayenne pepper

MAKES 4 SERVINGS

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014


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WILD RICE & VEGETABLE PILAF

Cook the wild rice according to the package directions with 1/4 teaspoon of salt.

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic; cook, stirring occasionally, until starting to soften, 1-2 minutes,

Add the zucchini and squash and cook until lightly browned and tender, 7-8 minutes. Stir in the cooked rice and cook until hot, 1-2 minutes. Stir in the remaining 1/4 teaspoon salt and the pepper.

• 1 cup dry wild rice • 1/2 tsp sea salt, divided • 1 Tbsp olive oil • 1 medium red onion, chopped • 2 cloves garlic, minced • 1 small zucchini, cut into 1/4” dice • 1 small yellow squash, cut into 1/4” dice • 1/4 tsp freshly ground black pepper

MAKES 4 SERVINGS

Originally published in JJ Virgin’s Sugar Impact Diet Cookboo, Grand Central Life & Style, 2015


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PALEO STEAMED BROCCOLIWITH GARLIC OIL DRIZZLE

Bring a large pot of lightly salted water to a boil over high heat.

Add the broccoli to the pot, and return to a boil, and cook for 1 minute.

Drain in a colander, then transfer to a large bowl and set aside.

Heat the oil in a large nonstick skillet over medium. Add the garlic and red pepper flakes and cook until the garlic just starts to brown around the edges, 2 to 3 minutes.

Pour the mixture over the broccoli and stir in the lemon zest and salt; toss well. Serve warm or at room temperature.

• 8 cups broccoli florets • 2 Tbsp extra-virgin olive oil • 5 cloves garlic, thinly sliced • 1/8 tsp red pepper flakes • 1 Tbsp grated lemon zest • 1/4 tsp sea salt

MAKES 4 SERVINGS

Originally published in JJ Virgin’s Sugar Impact Diet Cookboo, Grand Central Life & Style, 2014


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SWEETS&TREATS


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CACAO PECAN PROTEIN TRUFFLES

In a food processor, combine all ingredients except those for rolling finished truffles.

Pulse until smooth and well-combined.

Roll the chocolate nut mixture into 1-inch balls with your hands.

Roll the truffles in your choice of chopped pecans, cacao powder, or shredded unsweetened coconut.

Place in the fridge for an hour to chill beforeserving.

Store leftovers in refrigerator for up to one week or freeze for up to one month.

• 2 scoops JJ Virgin Paleo-Inspired Chocolate All-In-One Protein Shake powder

• 1/2 cup coconut oil, melted • 1/4 cup raw organic cacao powder • 2 tsp real vanilla extract • 1 cup raw pecans • 1/2 tsp sea salt• dash JJ Virgin Sprinkles,

stevia, or monk fruit extract (if desired) • extra chopped pecans, cacao powder, or

shredded unsweetened coconut for rolling

MAKES 14 TRUFFLES

https://store.jjvirgin.com/collections/shakes/products/paleo-inspired-all-in-one-shake-chocolate?utm_source=bci-paleo-guide&utm_medium=text-link&utm_campaign=bciop&utm_term=paleo-choc-shake

https://store.jjvirgin.com/collections/shakes/products/paleo-inspired-all-in-one-shake-chocolate?utm_source=bci-paleo-guide&utm_medium=text-link&utm_campaign=bciop&utm_term=paleo-choc-shake



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4-INGREDIENT PALEO PUMPKIN BROWNIES

Preheat oven to 350°F.

Generously oil an 8”x4” loaf pan with coconut oil or avocado oil.

Beat together the ingredients in a mixing bowl using an electric mixer.

Transfer batter to greased loaf pan and smooth into even layer.

Bake at 350°F for 40-45 minutes, until a wooden skewer inserted in the center comes out mostly clean.

Cool in the pan completely before cutting into 8 brownies. (You can put the pan in the refrigerator to speed that process up.)

Store leftover brownies in airtight container in refrigerator for up to 5 days. Brownies also freeze beautifully for up to 6 weeks!

• 1 cup canned pumpkin puree (NOT pumpkin pie filling)

• 1/2 cup unsweetened salted almond butter (if not salted, add a pinch of sea salt to recipe)

• 5 Tbsp raw cacao powder 1/2 tsp JJ Virgin Sprinkles, or

• powdered monk fruit (or to taste) • oil for pan

MAKES 8 BROWNIES



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FREEZE-DRIED FRUIT,NUT, AND SEED MIX

Combine the berries, seeds, and nut in a bowl.

Store in an airtight container at roomtemperature.

(To Slow-Roast Cashews or Almonds: Place 1 cup raw almonds or cashews and 1/2 teaspoon sea salt in a medium bowl, and add enough water to cover by 3 inches. Soak overnight at room temperature, then drain the nuts. Spread them on a rimmed baking sheet and bake at 140oF for 8 hours. Let cool completely before making trail mix.)

• 1 cup freeze-dried raspberries

• 1 cup freeze-dried strawberries

• 1 cup freeze-dried blueberries

• 1/4 cup raw pumpkin seeds

• 1/4 cup raw sunflower seeds

• 1/2 cup slow-roasted cashews or almonds

MAKES 8 SERVINGS


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CINNAMON ROASTED PECANS

Preheat the oven to 200oF.

Combine the pecans and oil in a mixing bowland toss well.

In a separate small bowl, combine the cinnamon, monk fruit extract, and salt.

Add the spice mixture to the nuts and stir wellto coat. Place the nuts in a single layer on a large baking sheet and bake for 10 minutes. Remove from the oven and let cool at least 10 minutes before serving. Store in a coveredcontainer at room temperature.

• 1 1/2 cups slow-roasted pecan halves (see directions for slow-roasting nuts below)

• 1/2 tsp macadamia nut oil

• 1/2 tsp ground cinnamon

• 3/4 tsp monk fruit extract


MAKES 6 SERVINGS

Originally published in The Virgin Diet Cookbook,

Grand Central Life & Style, 2014

TO SLOW-ROAST PECANS: Place 1 cup raw pecans and 1/2 teaspoon sea salt in a medium bowl, and add enough water to cover by 3 inches. Soak overnight at room temperature, then drain the nuts. Spread them on a rimmed baking sheet and bake at 140oF for 8 hours. Let cool completely before making recipe.


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REFERENCES

Eaton SB, et al. The ancestral human diet: what was it and should

it be a paradigm for contemporary nutrition? Proc Nutr Soc. 2006

Feb;65(1):1-6.

Frassetto LA, et al. Metabolic and physiologic improvements from

consuming a paleolithic, hunter-gatherer type diet. Eur J Clin Nutr.

2009 Aug;63(8):947-55. doi: 10.1038/ejcn.2009.4. Epub 2009 Feb 11.

Garg A. High-monounsaturated-fat diets for patients with diabe-

tes mellitus: a meta-analysis. Am J Clin Nutr. 1998 Mar;67(3 Sup-

pl):577S-582S.

Jönsson T, et al. Beneficial effects of a Paleolithic diet on cardiovascu-

lar risk factors in type 2 diabetes: a randomized cross-over pilot study.

Cardiovasc Diabetol. 2009 Jul 16;8:35. doi: 10.1186/1475-2840-8-35.

Jönsson T, et al.A paleolithic diet is more satiating per calorie than

a mediterranean-like diet in individuals with ischemic heart disease.

Nutr Metab (Lond). 2010 Nov 30;7:85. doi: 10.1186/1743-7075-7-85.

Simopoulos AP. Evolutionary aspects of omega-3 fatty acids in the

food supply. Prostaglandins Leukot Essent Fatty Acids. 1999 May-

Jun;60(5-6):421-9.

Slavin JL. Dietary fiber and body weight. Nutrition. 2005

Mar;21(3):411-8.

http://www.clemson.edu/public/impacts/06spring/food/heart_

healthy_beef_passes_taste_test.html

http://www.askdrsears.com/topics/feeding-eating/family-nutrition/

fish/farmed-fish-vs-wild-fish

http://discovermagazine.com/2009/jan/084#.UtAN5RbSP0B


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© Copyright 2019 JJ Virgin & Associates, Inc. All rights reserved.

The contents of the Breakthrough Paleo Guide are for your personal use only and are subject to the Terms And Conditions at www.jjvirgin.com. The recipes have not been reviewed or approved by any government, healthcare organizations, or physician. Recipes must be prepared according to provided instructions. Consult your primary healthcare provider with any related questions concerning your personal nutrition and fitness needs and the suitability of any recipes in light of your personal physical condition and circumstances. JJ Virgin and JJVA assume no responsibility for errors or omissions that may ap-pear in this publication. While all attempts have been made to verify information provided in this publication, neither the Authors nor the Publisher assume any responsibility for errors, inaccuracies, or omissions.

Neither JJ Virgin nor JJVA render medical advice. This ebook offers health, fit-ness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your health care professional because of something you may have read in this book. The use of any information is solely at your own risk. This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure, or prevent any disease. This information is not intended as a sub-stitute for the advice or medical care of a qualified healthcare professional, and you should seek the advice of your healthcare professional before undertaking any dietary or lifestyle changes.

CARB INTOLERANCE PALEO GUIDE · BENEFITS OF A PALEO DIET Healthy fats, protein, and fiber in a...

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