The GetfitCNMI Nutrition Program
Paleo vs Primal vs Zone: You Choose!
We have compiled the information below about Paleo, Primal, and Zone. You can read, research, and decide for yourself what is best for you. This is my simple-minded attempt at a page of information for those interested in changing their eating habits. We are by no means experts and have only just compiled information for you to view and study and decide what works best for you. Feel free to ask any of the coaches for information.
The paleo diet essentially allows lean meats, fish, veggies, some fruit, tree nuts (not peanuts) and seeds, little starch, and no sugar. This excludes… grains, legumes, white potatoes, dairy, and corn. Think about it this way… the things that are excluded are the food items that people are more often allergic to or just have issues digesting. White potatoes and corn just turn into sugar.
- The Beginner’s Guide to the Paleo Diet http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/
- The Paleo Diet – http://thepaleodiet.com/
- A list of Paleo foods to eat and foods not to eat – Here is a list of foods you can consume on Paleo (This is more of a strict list of foods to eat and not to eat)
The primal plan allows foods like the paleo diet, but includes some dairy. Such as creams, butter, greek yogurts, and some cheese (but don’t go overboard).
- The Definitive Guide to the Primal Eating Plan – http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/#axzz21dppwIBH
- Getting Started with Mark’s Daily Apple – http://www.marksdailyapple.com//welcome-to-marks-daily-apple/#axzz21dppwIBH
This plan is much more rigid. There is weighing and measuring and lots of planning to this one because each meal or snack is in blocks. You have to really lay your meals out ahead of time. This is great for a person who wants to really watch everything they eat and is organized. It does allow for some grains, but some people will choose to do a cross of paleo/zone. This would exclude the grains and only include for the paleo foods. I am honestly not as familiar with this one. I am not organized enough to try it really!
- Zone Diet Explained – http://crossfitimpulse.com/the-zone-diet-explained-edited
- Zone Diet Meal Plans – http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf
A couple good resources about eating right –
- The last days of the low-fat diet – http://grist.org/scary-food/2011-03-04-low-fat-diet-fad/
- YouTube Video – Mind your Mitochondria http://www.youtube.com/watch?v=KLjgBLwH3W
Tips for snacks:
- Steve’s Club – http://stevesoriginal.com/
- Paleo Snacks – http://paleodietlifestyle.com/paleo-snacks/
- More snack ideas – http://www.multiplydelicious.com/thefood/2012/01/paleo-snack-ideas/
- Paleo People – http://paleopeople.com/ – you can order snacks online (I haven’t personally tried it, but let me know if you do).
- Just a note – if you are a Superstore person they do have a large thing of almond butter for under $6-$8.
You can find recipes all over the web. Some are great, some just require too much stuff that I don’t keep in my house. I will gather some recipes and post them online for you to try! If you find a favorite, feel free to share with us! Here are a few sites:
- Everyday Paleo – everydaypaleo.com
- PaleOMG – paleomg.com
- PaleoPot – paleopot.com (Crock Pot Recipes)
- Primal Blueprint Cookbook – http://www.amazon.com/dp/0982207727/?tag=pfindex-20
- Primal Blueprint Quick & Easy Meals – http://www.amazon.com/dp/0982207743/?tag=pfindex-20 (I haven’t used this one yet, but love the Primal Blueprint Cookbook and it’s the same authors)
- Paleo Comfort Foods – one of my favorites – http://www.amazon.com/dp/1936608936/?tag=pfindex-20
- Everyday Paleo – another common one used by a lot of people (she also has a great blog) – http://www.amazon.com/dp/098256581X/?tag=pfindex-20
- Paleo Food – online cookbook – http://www.paleofood.com/ (I just found this one and will have to try it!)
(farmers market, wholesale, bulk)
I realize that when you make this change, you will spend more money. And, while organic and grass-fed are optimal, I know that it isn’t always feasible or affordable.
- Good, low-cost vegetables and fruits — try the Farmer’s Market. There is a mix of organic and non-organic farmers.
- Bulk meat – if you can afford it and have a place to freeze meat.
- If you can’t do the bulk thing just shop at any local shopping market.
- For those on a budget (including college/ high school students) the farmer’s market is a great place. (You can only use cash)
- Try planting your own veggies and fruits. You can grow a variety of fruits and veggies.
TIPS for a PALEO, PRIMAL, or ZONE 30-Day Challenge
Here are some things we learned from when we started our first (and second) 30-day challenge:
- Try your best! It will be a bit tough at first because most people are used to the quick carbs they can grab. Plan your snacks!
- Paleo is a great way to cut out foods that could be causing you issues. You can always add things back when you find they are not an issue.
- We loved rice, bread and pasta! LOVED IT! we thought for sure that would be the worst thing to have to cut out… guess what… it wasn’t! After 30 days of not eating it, we have never returned to eating it like we did before because the way it makes us feel overly bloated and full.
- Some people like to have a cheat meal and some do not. We prefer a cheat meal to make sure that we nip those cravings in the bud, but if you feel it might cause you to waiver too much… don’t.
- Try different recipes and new things. We had to start being more creative. When we eat fajitas or sloppy joe, instead of tortillas or bread we put it on a bed of raw baby spinach! It really is good!
- Last… try to do your best during this 30 days. Eat as clean as possible! But if you have a bad day… chalk it up to that and start clean the next day!
Another great source for nutrition/ diet tips from Saipans/ CHC’s very own dietician is
Here is a little back story on Kate Campbell. She has her bachelors in Dietetics and Nutrition acquired from the University of Cincinnati and works at the Commonwealth Health Center (CHC). She branched out on her own researching less popularized natural health and holistic healing after her own struggles with weight and an unhealthy relationship with food.
Let us know if you have any questions. We will try to help the best we can.