Blog Reviews

Paleo Fat Blast Meal Plans Review

Editors Note:  This product is no longer available, but will be left up for archive purposes.

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Website Reviewed: Paleo Fat Blast Meal Plans
Rating:  4 out of 5 stars

4 out of 5 stars


The 6-week meal plan, grocery lists, training for athletes guide, and audio conference Secrets to Successful Weight Loss that make up Ron and Jana Holland’s Paleo Fat Blast Meal Plans are essential for any new paleo devotee.  With the couple’s fitness expertise stemming from years of fitness training and owning SWAT Fitness and Crossfit Tuscon, the Hollands know what fuels the body best.  After being consistently asked by clients what and how to eat, Ron Holland developed the Paleo Fat Blast Meal Plans as the answer.

The meal plans are designed for beginning paleo dieters, created to give six full weeks of easy-to-follow, simple recipes that will support rookies on their paleo journeys.  Holland expertly tailored two versions of the meal plan: one for men and one for women.  Each meal plan is designed to work with the various needs of the sexes, adding slightly more calories and protein for males.  Though primarily paleo-friendly, Holland adds a small amount of dairy, such as low-fat cottage cheese, to the plan, stating that it is easier for beginners and can help dieters feel less deprived of favorite foods.  Serious paleo dieters who do not wish to include dairy in their plan can eliminate the dairy products and substitute those foods with other paleo foods throughout the diet.

Paleo Fat Blast CollageThe recipes in the Paleo Fat Blast Meal Plans, though simple, are delicious and will not leave you craving non-paleo foods.  Recipes such as Steak and Cauliflower Mash, Cilantro Egg Salad, Grilled Salmon and Steamed Vegetables, and Mediterranean Tuna, along with staples such as egg scrambles with bacon, fruit smoothies, beef and chicken stir-fries, and bunless burgers, are delicious enough to get you excited to eat them, which is a huge value added for a diet cookbook.  Appetizing and easy to prepare, the recipes are perfect for beginners and seasoned paleo dieters who do not wish to veer too far from traditional American cuisine or need a diet plan that uses familiar ingredients often found in the American pantry or refrigerator.

The meal plan is also accompanied by a premade grocery list, taking the tedious work out of following the meal plan.  The grocery list is divided into sections, making it easy to read and easy to shop, minimizing the time spent on the preparation of the meals.  The grocery lists set this meal plan apart, and are priceless for a new or busy paleo enthusiast.

When purchasing the Paleo Fat Blast Meal Plans, you will also be provided with a paleo guide for athletes.  This guide provides information on how to eat before, during, and after training sessions and events.  Divided into sections by event time, the Paleo for Athletes guide is an excellent resource to accompany you on your fitness or athletic journey.  Especially for those beginning an intense exercise regimen such as Crossfit or SWAT, following the information in Paleo for Athletes will keep you performing well and feeling strong throughout each workout.

Another tool for beginners that accompanies the meal plan is Ron Holland’s Secrets to Weight Loss Success.  Holland focuses on making goals for the process of losing weight, rather than the weight loss outcome.  With his three secrets for transforming your weight loss process, Holland arms you with the tools needed to be victorious in the end.

Ron and Jana Holland’s Paleo Fat Blast Meal Plans is an essential guide for new paleo dieters, and can be helpful for seasoned veterans of the diet who often find themselves slipping or craving non-paleo foods.  If you have had little success following diets in the past, the Paleo Fat Blast Meal Plans give you what you need to turn diet disappointment into diet and weight loss achievement.

Blog Reviews

Practical Paleo Nutrition Guide Book Review

Note: Diane has decided to discontinue this digital book in an effort to focus on her physical book, Practical Paleo:  A Customized Approach to Health and a Whole-Foods Lifestyle.

This review will be left up for archive purposes.  The links will now take you to her Amazon page for her physical book.


Website Reviewed: Practical Paleo Nutrition Guide Book
Rating: 4 out of 5 stars

4 out of 5 stars

The Practical Paleo Nutrition Guide Book by Diane Sanfilippo offers an array of resources for the new and tested paleo dieter.  As the owner of Balanced Bites Holistic Nutrition and Wellness with a background in nutrition and nutrition education, Sanfilippo delivers an exceptional guide for following a paleo diet.  Backed by experience, essential facts, and knowledge about nutrition and a paleo lifestyle, The Practical Paleo Nutrition Guide Book is a powerful resource.

Click here to skip ahead to her Amazon page

Inside The Practical Paleo Nutrition Guide, you will find an invaluable guidebook that allows you to take on the paleo diet either as a 30-day challenge or as a gradual change your diet and lifestyle.  Sanfilippo gives plenty of beneficial information for beginners, which also serves as nice reminders for veteran paleo devotees.  Paleo-approved food charts, information about grass-fed versus conventional meats, fats, and organic fruits and vegetables help you decide what to buy and how to buy it for a successful diet that provides optimal health.

Sanfilippo also offers in her nutrition guide a list of foods and production techniques that help you determine the quality of the foods you buy based on how it was raised (pasture-raised, local eggs versus commercially farmed, hormone-infused eggs or conventional fats and oils versus organic, extra-virgin, cold pressed fats and oils).  She also gives you a list of sweeteners and how to recognize the good and the bad on packaged food ingredient lists.

One of the most helpful resources in The Practical Paleo Nutrition Guide Book is her guide for going to parties and dining out.  Offering ways to stay paleo and avoid pitfalls while with others or engaging in social outings, Sanfilippo delivers on her promise to help you in your lifestyle and fitness goals.  She also lays out the healthiest options while dining on various types of cuisine, such as Mexican food or Italian food.  Other guides that are extremely helpful in Sanfilippo’s book include portion size guidelines.

The guide comes complete with a week-long meal plan, a blank meal plan for you to practice making your own meals, and meal plan ideas to use as further examples of dish combinations for a complete paleo lifestyle.  The dishes she suggests are both delicious and filling, such as Chicken in Lemon Sauce with Artichokes, Meatballs with Balsamic and Onions, and Stuffed Bell Peppers.  These recipes, if made in large batches, can be saved and eaten as leftovers.  For instance, Stuffed Bell Peppers can be transformed into next-day crustless quiche or lettuce boats.  By providing recipes and dishes that can be used in other recipes, the meal plan is versatile and easy for beginners and busy paleo eaters.

As with any new diet, questions abound. Sanfilippo addresses many common dietary concerns in a “Frequently Asked Questions” section of the book.  Addressing issues such as the elimination of bread, getting plenty of calcium, raised cholesterol, and whether or not to eat protein powder, Sanfilippo gets at the roots of eating a pure, clean diet that will have your body functioning at its maximum capacity.

Finally, the recipes that Sanfilippo uses in The Practical Paleo Nutrition Guide Book are easy, delicious, and filling. Savory Baked Chicken, Coconut Muffins, and Broiled Wild Salmon with Rosemary Dijon Sauce are just a few of the 21 days of recipes included in the guide that will help you begin your transition to an improved diet and lifestyle.

Before beginning the paleo diet, The Practical Paleo Nutrition Guide Book can help you prepare for a whole new approach to living a healthy life.  Armed with a tremendous amount of science-backed information, charts and guides, your diet success is guaranteed.

Click here to access her Amazon page now


Blog General

Paleo Diet History

The Paleolithic diet (Paleo for short) , or caveman diet, is founded on the basic principle that our bodies are better suited to eating like our Paleolithic hunter-gatherer ancestors.  With stable isotope analysis of bone and dental records suggesting that our Stone Age relatives were healthy and strong, primarily due to diet and exercise, it is no wonder that the paleo diet is now a popular craze in America.  Endorsed primarily by followers of the exercise trend CrossFit and others who engage in other high-intensity workouts, the paleo diet, in which 10,000 years ago was a necessity, has now become one of the leading weight-loss and fitness diets in America.

The Paleolithic time period is located within the second half of the Stone Age beginning somewhere between 750,000 and 500,000 BC, when people began using tools, and ending around 8,500 BC, or the modern geologic era. Archeologists and anthropologists studying the period use bone records and dental evidence to determine dietary history and the health of our ancestors at various periods.

According to anthropologists and the creative lay-person, Paleolithic ancestors would have been following a diet of gathered fruits, vegetables, nuts and seeds that were easily found in the wild and food that was caught while hunting.  Wild meat would have been primarily lean muscle rather than the fatty muscle from factory-farmed, sedentary cattle and poultry found in today’s diets.  Also, Paleolithic people would have been able to find eggs and small game to supplement their diets when hunting and gathering yields were slim to modest.

Researchers, such as paleo-enthusiast S. Boyd Eaton, find that the general diet attributed to Paleolithic people may have been a significant factor in brain expansion as well as a healthy physique and a significantly lower rate of serious illnesses and diseases, such as Type 2 diabetes, heart attack, and stroke.  These findings caused a recent surge in the diet’s popularity.

With the breeding of emmer wheat in approximately 8,800 BC, the paleo diet began its steady decline.  It was not reintroduced to modern minds until 1975, when Dr. Walter L. Voegtlin published The Stone Age Diet, a book touting the diet’s healthfulness.  Shortly thereafter, S. Boyd Eaton, now widely considered the father of the paleo movement, published The Paleolithic Prescription.  It wasn’t until 2002, however, when Eaton’s The Paleo Diet was first published, that the diet gained widespread notoriety.  In the years since, the paleo diet has attained a positive reputation and, with its foundation in fresh, whole foods and lean meats, has gained support from doctors, fitness experts, and nutritionists alike.

In recent years, CrossFit, an extreme fitness regimen started by Greg Glassman in Santa Cruz, California, became linked with the paleo lifestyle.  For ultimate fitness and athleticism and the ability to make it through the workouts with plenty of energy, Crossfit trainers across the nation find that the paleo diet works well.  The diet provides enough protein and carbohydrates to fuel intense workouts while helping to cut out the bad foods, such as sugar and simple carbohydrates, to create a lean and muscular physique.

The history of the paleo diet begins with our Paleolithic predecessors’ need to survive in some of the harshest conditions our species has known.  Today, the diet is coming full circle.  A whole host of extreme athletes, medical professionals, and dieters have set out to ensure that history repeats itself, arguing that the paleo diet has stood the test of time, offering the right balance for health and optimal physical performance.

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Health Benefits of the Paleo Diet


In January 2011, the American Diabetes Association reported that in the United States alone, nearly 26 million people are living with diabetes and 79 million people have prediabetes.  In addition, 1 out of every 3 deaths in the United States has been attributed to cardiovascular disease. Over 149 million people over the age of 20 are overweight or obese, significantly raising the risk of chronic disease and death.  The Centers for Disease Control and Prevention, the American Heart Association, the National Institutes of Health and the American Diabetes Association all associate the risk of chronic disease, such as diabetes, to a poor diet.  The paleo diet, however, can decrease risk of serious illness because it is loaded with nutritious and natural complex carbohydrates, lean meats, and fruits and vegetables.

According to Stephanie Jew, et al., in an article published in the Journal of Medicinal Food in 2009, diet is the main cause of chronic illness increasing over time:

“Shifts have occurred from [Paleolithic] diets high in fruits, vegetables, lean meats, and seafood to processed foods high in sodium and hydrogenated fats and low in fiber. These dietary changes have adversely affected dietary parameters known to be related to health, resulting in an increase in obesity and chronic disease, including cardiovascular disease (CVD), diabetes, and cancer.”

Jew contends that dietary changes have occurred quickly, faster than the human body can evolve, causing an influx of chronic disease.  However, Jew found with intervention studies that a Paleolithic diet may reverse the risk for or the adverse affects of some diseases, such as cardiovascular disease and diabetes.  Because it is better suited to the body’s current evolutionary state and requires the dieter to eat a higher volume of fruits and vegetables, the paleo diet is a beneficial alternative to the standard American diet.

The paleo diet is also beneficial for people dealing with unstable blood sugars, due to the exclusion of simple carbohydrates from the diet.  Processed breads and pastas often have a high glycemic index, resulting in a rapid spike in blood sugar.  Other grains or oats also cause a rise in blood sugar, which can wipe out energy and increase risk for chronic illness.  Because the paleo diet does away with processed foods, sugars, and grains, the blood sugar remains fairly stable.

By excluding processed foods and fatty meats, paleo dieters also benefit from a significant reduction in dietary sodium, a significant factor in developing hypertension.  With 65 million Americans suffering from hypertension, according to University of Maryland Medical Center’s Dr. Stephen Havas, cutting out high sodium foods is exceptionally good for one’s physical condition.  When a study was conducted by DASH (Dietary Approaches to Stop Hypertension), those who ate diets high in fruits and vegetables and low in fat experienced decreases in blood pressure, which results in fewer deaths from coronary heart disease and stroke.

Overall, the paleo diet is more than just a healthy alternative to the standard American diet.  With moderate to low intake of lean meats and wild-caught or farmed, organic fish and a high consumption of valuable fruits and vegetables, the paleo diet has been scientifically proven to increase the health of the dieter.  Combined with regular exercise, the paleo diet can lead to improved fitness and well-being and a low risk of chronic disease.

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How to Start the Paleo Diet

Beginning a new lifestyle that revolves around diet can feel daunting and complicated.  Eating processed foods and food that is generally touted as healthy, such as whole grain rice and breads, may be second nature to you.  Transitioning to a paleo lifestyle, one that is founded on whole, fresh foods can be simple and beneficial for your overall health and well-being.  The first step, however, is to talk with your physician before beginning any new or sudden dietary changes.

The first thing you should note about the paleo lifestyle is that the transition from the standard American diet to a healthy paleo diet should be slow.  Most paleo dieters are not concerned with an all-or-nothing approach to dieting, but rather encourage a slow progression to healthful, mindful eating of whole, clean foods.  If you do decide to leave out all non-paleo foods at once, expect to experience a few weeks of sluggishness due to your body feeling shocked by the change.  Adaptation occurs relatively slowly, so give your body time.  Take each meal you eat and, as you prepare it, consider what in your recipes you can alter to make the meal more paleo-friendly.  Perhaps eat your burger without the bun or have roasted vegetables instead of French fries on the side.  Or, have your tacos in the form of a salad, without the shell.

As for your home, go through your pantry and fridge and throw out any food you don’t want to have on the paleo diet.  Chips, pretzels, dairy products, cereals, and other processed foods should be thrown away or donated to give you the best chance of staying paleo.  If the food is there, you will most likely eat it.  Also, plan your meals ahead of time.  Take a list with you to the grocery store and do not buy anything you do not need.

You may want to consider first cutting down on your consumption of grains.  The average American ate 200 pounds of grain in 2000, up 50 pounds from the 1970’s, according to the USDA.  For the paleo diet, oats, grains, beans, millet, and rice need to be moderated and slowly excluded from your daily eats until you are comfortable excluding them completely from every meal.  Instead of a side of bread, eat a salad or other fresh vegetable with dinner.  Instead of eating a sandwich for lunch, try a salad or bowl of soup.

Another major factor in poor health is the standard American consumption of refined sugar and sweeteners.  After cutting out refined sugar and products like cake, cookies, and brownies, your body will begin to adjust and cleanse, and you will begin to feel stronger, healthier, and have more energy.  The omission of processed sugar, again, should be done gradually, but being mindful of the sugar you do eat will help you make the switch.  Avoid mindless snacking and choose fruit drizzled in raw, local honey instead of ice cream for dessert.

Dairy should also be eliminated from your diet.  All dairy products should be avoided, as it is unlikely that our Paleolithic ancestors would have had opportunity to milk the wild boars they found while hunting.  Cow’s milk and other animals’ milk contain proteins that are often hard on the digestive system of humans.  Lactose and casein may also cause problems in those who are allergic.  The Paleo Recipe Book author Sebastian Noel even cites a link on his website between dairy and Chron’s disease.  Many paleo dieters believe that a small amount of dairy can be beneficial for some, especially people who have higher caloric needs and those who need to gain weight.

While making the transition to the paleo diet can be daunting, learning how to cook paleo foods will increase your chances of staying paleo and your enjoyment of the diet.  Also, it will help you begin to exclude those foods that are not allowed on the paleo diet.  Learn how to prepare meats in various ways, such as poaching, roasting, baking, boiling, and steaming.  Consider ways to prepare vegetables that make your meals interesting and alter the flavors of your vegetables.  Roasted, raw, steamed, or sautéed vegetables can make your side dishes appealing.  Also, experiment with soups and ingredient combinations.  Fill your pantry with at least 20 herbs and spices to keep flavors interesting.  There are infinite combinations of foods and flavors, so get creative.

If you are ready to start creating your own recipes, Robb Wolf, a paleo expert, recommends each meal be comprised of 4 to 8 ounces of lean meat, plenty of raw or cooked vegetables, and a limited amount of healthy oils such as olive or coconut oil.  Fruit, Wolf explains, should be limited if you are hoping to lose weight, though you may eat plenty of fruit if you are content with your weight or are engaged in an intense exercise regime.

One way to ensure that you don’t run out of paleo-friendly food throughout the week is to cook large batches of food at once.  Instead of baking two chicken breasts, bake six to have throughout the week.  Cook a large batch of soup and freeze half, so you’ll have it if you want or need it.  Keep paleo-friendly snacks with you at all times so you are not tempted to stop at a fast food chain.  When you do feel like eating a piece of pie or a burrito, go ahead and have it.  Depriving yourself of foods you truly love will ultimately lead to long-term failure.  As long as you’re eating predominantly paleo meals, you will notice the positive health effects of the diet.

Once you begin to cut out all the paleo-unfriendly foods from your diet and get creative in the kitchen, you will find the paleo lifestyle comes easily to you.  Within a few weeks, you will notice many health benefits, including increased strength and vitality, energy, and a clear mind.  Remember not to worry too much about being overly strict on the diet.  The goal is overall health, not deprivation.