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Cavewomen Don't Get Fat: The Paleo Chic Diet for Rapid Results Hardcover – December 31, 2013


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Product Details

  • Hardcover: 304 pages
  • Publisher: Gallery Books; 1 edition (December 31, 2013)
  • Language: English
  • ISBN-10: 1476707693
  • ISBN-13: 978-1476707693
  • Product Dimensions: 8.4 x 5.6 x 1.1 inches
  • Shipping Weight: 14.9 ounces (View shipping rates and policies)
  • Average Customer Review: 4.4 out of 5 stars  See all reviews (62 customer reviews)
  • Amazon Best Sellers Rank: #35,673 in Books (See Top 100 in Books)

Editorial Reviews

About the Author

Esther Blum is a registered dietitian, holistic nutritionist, and author of Cavewomen Don’t Get FatEat, Drink, and Be Gorgeous: A Nutritionist’s Guide to Living Well While Living It UpSecrets of Gorgeous; and The Eat, Drink, and Be Gorgeous Project. She has extensive media experience, appearing on nationally syndicated talk shows and news programs, lectures widely to groups across the country, and maintains a private practice in Connecticut. Visit LivingGorgeous.com for tips, free resources, and more.

For complementary bonus resources to further your Paleo Chic education, please visit LivingGorgeous.com/gifts.

Excerpt. © Reprinted by permission. All rights reserved.

Cavewomen Don’t Get Fat

CHAPTER 1

Looking Good Is in Your Genes


If you’re like most women (including me, of course), over your lifetime, you’ve tried at least three to five different diets—without experiencing lasting success from any of them. The American dieting industry has blossomed into a multibillion-dollar-a-year behemoth that thrives on desperate women who will try anything to lower that number on their scales. Our cultural obsession with “dieting” makes us vulnerable to counting points or calories, having low-calorie meals delivered to our doors, or drinking “cleansing” drinks five times a day. Yet we’re still overweight, stressed out, unhealthy, and exhausted.

The plain truth is that our modern lifestyle and the foods that are aggressively marketed to us are making our bodies and us sick, fat, bloated, and unrecognizable. It’s time to revisit our foundations as human animals and fuel our bodies in ways that are more in synch with the natural world. Sometimes in order to move forward, we have to be willing to look back. If you’ve learned this the hard way and have spent most of your life chasing one fad diet after another, I’ve got your number. But you need a game changer. It’s time to stop what you are doing and listen to your body. I have spent years looking at all the medical literature and data that show that a diet high in lean proteins and low in unhealthy carbohydrates—yes, there are healthy carbs: vegetables and fruit—will keep us lean, healthy, and metabolically at our peak.

My Paleo Chic diet offers a three-way mirror that lets you look at the effect of how you nourish yourself from all angles. You’ll look gorgeous from every angle, too.

Evolution Comes Full Circle


Our species—or, more specifically, the human body—did not evolve to run on “fuels” such as chips, candy, and prepackaged cakes and meals. We aren’t equipped for highly processed foods that are loaded with bad fats, sugar, salt, and unpronounceable chemicals. In fact, our metabolic needs have changed little over the past ten thousand years, and our bodies—reliable systems that they are—still function best when they’re fueled with whole, unprocessed foods. In other words, Paleolithic people would not have done well on a diet of McDonald’s, either. Instead, our ancestors ate what was fresh and at hand: whether it was game, fruit, nuts, seeds, vegetables, or fish. We were hunters and gatherers, not fast-food chasers. Since there was no refrigeration way back then, our diets were primarily made up of fresh, nutrient-dense foods that were rich in vitamins, minerals, fiber, protein, and other crucial fuel generators.

I’m not saying that Paleolithic people were disease-free or lived longer than we do. (As a point of fact, the lifespan of Paleolithic people was pretty short, due to the “eat or be eaten” nature of human existence back then.) But we do know that Paleolithic people ate to live—which is all our bodies really need us to do. If we can remember this, and if we can strip away all of the temptations we face from engineered foods in pretty packaging and eat in order to live as well as we possibly can, we’ll approach food as medicine rather than as comfort, stress relief, drugs, or distractions, and we’ll be oh-so-much better and better-looking for it.

In other words, the simpler the better. That’s the core message and principle of the Paleo Chic diet.

The Paleo Chic plan helps you to reboot your metabolism in ways that will do your body and mind more good than you can imagine: losing weight and gaining health. It’s all about learning to work with—not against—your body, to listen to its ancient, evolved wisdom. Instead, it’s about giving that awesome body of yours exactly what it needs.

The Paleo Chic diet is designed to support and enhance your genetic potential, and the net benefit is an improvement in your overall health and well-being. I know how it rolls. Because I’m often in a cocktail state of mind, I’ve found that the Paleo Chic plan allows me to “live hard, play hard,” and because of it, I feel (and look) better than I ever have.

Let’s be clear that I’m not perfect on it, and the truth is, I don’t want to be. I know I can go out with my friends for Saturday-night drinks and dinner and wake up the next day and hit the ground running because the Paleo Chic plan has taught me how to strike a balance between the big picture and the moments of decadent fun that we all need. I can let loose from time to time, without any of the guilt and without losing my sense of well-being. It’s a pretty gorgeous thing.

PALEO CHIC TERMS

Here’s a handy list of Paleo words and terms used throughout the book:

Carbohydrates. A component of foods that supplies energy (calories) to the body and has the greatest influence on your body’s ability to burn fat. The three broad categories of carbohydrates are sugars (also called simple carbohydrates), starches (also called complex carbohydrates), and fiber. Except for fiber and resistant starch, which resists digestion and acts like dietary fiber, carbohydrates cause a higher and faster rise in blood glucose (sugar)—the body’s chief source of fuel—than proteins and fats do. Berries, apples, pears, spinach, kale, Brussels sprouts, sweet potatoes, winter squash, rutabagas, parsnips, turnips, and jicamas are all carbs that won’t tip the fat-burning scales.

Cavewoman. Although the modern woman isn’t really a cavewoman, she can certainly eat like one. This means that she can hunt and gather locally grown produce, livestock, poultry, fish, and eggs. It also means she steers clear of processed foods filled with chemicals, artificial colors, flavors, sweeteners, and genetically modified organisms, or GMOs (explained on page 51). A cavewoman uses natural skin care and cleaning products, and lives as natural a life as she can under modern circumstances and the influence of technology and social norms.

Clean Eating. Clean eating is a lifestyle choice. When someone decides to “eat clean” she eliminates all processed foods and additives from her diet. In other words, you are choosing to eat whole, unrefined foods that have not been altered in any way and are as close to their natural state as possible. Nowadays, this means eating foods with five or fewer ingredients—all of which are pronounceable. Eating clean has many benefits, including weight loss, clear skin, improved energy, deep sleep, and a lean body composition.

Clean foods have many definitions in my home. The first is in its preparation. I wash all fruits and vegetables in a 3-to-1 solution of water to vinegar to remove pesticides from conventionally grown produce. I also wash under running water any foods wrapped in plastic, such as meat, poultry, and fish. I have my meats packaged in butcher paper whenever possible, sans plastic, and store food in glass containers with snap-on lids. Clean foods are minimally processed, meats are grass fed until they’re taken to market, and fruits and vegetables are grown locally and/or organically—in other words, foods that walked, flew, swam, or grew from the ground (or trees).

Fats. Fats are both a major form of energy and a delicious addition to any food. Butter, heavy cream, olive and coconut oils, raw nuts and nut butters, and avocadoes all had me at hello. The right fats can combat PMS, migraines, coronary artery disease, diabetes, and obesity; hydrogenated oils like margarine that contain trans fats and poor-quality oils such as soybean, corn, canola, and cottonseed can make you inflamed, arthritic, obese, and depressed.

Hormones. Hormones are biochemical messengers produced by the endocrine organs that control bodily functions such as growth, sexual development and reproduction, weight control, stress, and sleep. Cortisol, a stress hormone produced by the adrenal glands, can either build or break down muscle. Estrogen and progesterone regulate sexual development, menstrual cycles, and fertility; testosterone helps build lean muscle (yes, women’s bodies do make some testosterone); and dehydroepiandrosterone (DHEA) works in conjunction with the reproductive hormones to support fertility. Leptin and ghrelin regulate hunger and fullness. Growth hormone (GH) supports the production of lean muscle mass.

Metabolism. Metabolism encompasses all the chemical processes that occur within the body to keep us functioning. How well we eat, how active we are, and how many toxins we’re exposed to determine how well our metabolism runs.

Neocarb. A neocarb is a carbohydrate introduced to the human diet within the last ten thousand years with the advent of modern agriculture. Think grains, legumes, and soy.

Paleocarb. Paleocarbs are carbohydrates that have existed since the beginning of time. They include vegetables, nuts, seeds, and fruits. These carbs are considered healthy because they contain antioxidants and fiber and are relatively low in sugar.

Protein. Proteins make up our cells, skin, hair, nails, and every organ and tissue in our bodies. The dietary protein we eat helps rebuild and repair the proteins in our bodies. Paleo-friendly proteins include pastured meats, poultry, fish, eggs, and wild game. Although our bodies can make some amino acids—organic compounds that are essential to cell growth and maintenance and to all metabolic processes—they also require that we eat protein from outside sources to get the rest.

More About the Author

Esther Blum is the author of Eat, Drink, and Be Gorgeous, Secrets of Gorgeous, The Eat, Drink, and Be Gorgeous Project, and Cave Women Don't Get Fat (2013).

Esther has appeared on the Today Show, the ISAAC show, ABC-TV, FOX- 5's Good Day NY, Fox News Live, CW11 morning news, Martha Stewart Radio, Lime Radio, and Bloomberg Radio. A self-titled Food Fashionista, Esther is an in-demand authority frequently quoted in The New York Post, The Los Angeles Times, In Style, Martha Stewart Weddings, Delicious Living, Time Out New York, Women's Health, Body and Soul, Marie Claire, Fitness, Bazaar, Self, Clean Eating, Health, Let's Live!, and Health.

Esther received a Bachelor of Science in Clinical Nutrition from Simmons College in Boston and is a graduate of New York University, where she received her Master of Science in Clinical Nutrition. Esther is credentialed as a registered dietitian, a certified dietitian-nutritionist and a certified nutrition specialist (CNS), a license of the American College of Nutrition (ACN)'s certifying arm, the Certification Board for Nutrition Specialists (CBNS). She is also a member of the American Dietetic Association, Nutritionists in Complementary Care, and the Greater New York Dietetic Association.

Customer Reviews

This book is Easy to understand, as well as being very well written.
Sigrid Langford
The book is easy to follow and super helpful in starting out and maintaing a healthy paleo lifestyle!!
Margaret Terlaje
Since I was so impressed with this book I decided to rate it before I tried the recipes.
Adara

Most Helpful Customer Reviews

12 of 12 people found the following review helpful By David's Wife on March 21, 2014
Format: Kindle Edition
This is a paleo diet book/plan that is geared towards women. The author explains the research behind paleo and why it is thought to be healthy to eliminate sugars, and grains and many carbs and to eat a diet based on organic grass fed meats, organic grass fed dairy, and organic produce. She says that her diet eliminates processed foods, but she really does not. She includes things in her diet like powdered green drinks - how is that not processed?, and turkey bacon, sliced turkey lunchmeat, shirataki noodles, whey protein powder, and supplements - all of which are processed. She advocates eating lots of healthy fats and explains which ones she considers to be healthy and why she thinks others are not healthy. She has a 14 day detox plan, followed by a paleo reset plan and then her paleo chic plan. I found it a bit confusing that before listing her 14 days worth of detox, she suggests that you drink a green shake/ juice drink three times a day during detox, but those green juice drinks are not included in her daily lists. There is also a list of simple recipes - and they are quite simple and should be easy to follow even for a non-cook, although to me, some of them are too simple and would really need added seasoning to be palatable. I received this book free to review from Netgalley.
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11 of 11 people found the following review helpful By Jillian Teta on January 2, 2014
Format: Hardcover
This book is fun, easy to follow, well written and contains great insights and recipes. You can read it piece by piece, flipping around throughout, or simply read it cover to cover. Esther's approach is more than just Paleo - it's how to apply a Paleo lifestyle or Paleo concepts to your life in a sustainable way, rather than a list of rigid rules and dogma. I highly recommend this book for Paleo newbies or those well familiar with the lifestyle. Enjoy!
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10 of 11 people found the following review helpful By Andrea Reiner on January 27, 2014
Format: Hardcover Verified Purchase
This book is wonderful!! I have never been one to see saw diet, but for 30 years I realize I've been eating all wrong by counting calories. Now in menopause it doesn't work any longer (I'm not willing to give up my few glasses of wine a week to cut calories even further). Esther Blum explains her recommendations in a very understandable way. Along with her book I also read Practical Paleo, which is wonderful, but Cavewomen Don't Get Fat was a more enjoyable read. I've prepared a few of her recipes, and they've all been great. I would recommend this book to anyone looking to understand why we're supposed to eat protein, fat, and veggies and stop counting calories! I feel better and have more energy than in a long time.
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7 of 7 people found the following review helpful By Kimberly on January 7, 2014
Format: Hardcover
The increasingly popular Paleo diet gets a female-focused guide in Cavewomen Don’t Get Fat. Author Esther Blum has a casual, friendly style of writing that makes Cavewomen Don’t Get Fat a pleasant read (I always like it when health books are both informative and enjoyable). If you’re wary of jumping into the proverbial Paleolithic water, this book is a good introduction. Ms. Blum’s “Paleo Chic” way of life is laid out in such a way that it looks doable, even for the busy modern woman. If you’re already familiar with the high protein and vegetable-rich Paleo diet, a good portion of this book will be repetitive (though the Paleo Chic diet does derivate from the traditional Paleo diet once or twice). That being said, if you’re a woman starting the Paleo diet then Ms. Blum’s chapters geared toward female hormones are well worth reading.

Almost all diet and nutrition books require outside research before beginning, and Cavewomen Don’t Get Fat is no exception. However, Ms. Blum’s research did point me in the right direction when it came to said research. Overall I recommend Cavewomen Don’t Get Fat. Ms. Blum’s writing style is appealing, the Paleo Chic diet is well thought out, and the book is an excellent motivational tool and guide to getting back in touch with our nutritional roots.

Kimberly
Review courtesy of Wit and Sin
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12 of 14 people found the following review helpful By Liz D. on January 1, 2014
Format: Hardcover
First of all, I love Esther Blum. Second, I have resisted the paleo diet for two years now, making all kinds of excuses as to why. Over the last few months my body has actually been signaling me in that direction and not really giving me a choice - certain foods are no longer agreeing with my body, gluten makes my heart race, an evening glass of wine wakes me up in the middle of the night - so it's time to start listening and this book will definitely be a go-to guide!
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12 of 14 people found the following review helpful By Margaret Terlaje on January 2, 2014
Format: Hardcover
My husband picked this up for me after seeing Ms. Esther on a talk show. This book really really opened my eyes to the dangers lurking in our kitchens, grocery stores, and lives!! My entire family will be making some major changes in our lives! The book is easy to follow and super helpful in starting out and maintaing a healthy paleo lifestyle!!
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12 of 14 people found the following review helpful By Amie on January 1, 2014
Format: Hardcover
Gorgeous girls eat meat, oh yes they do! This book really lays out the Paleo diet, bust myths, give you an easy to follow plan and..... it's a fun, easy read to boot. I love that she talks about exercise and how Paleo fits in. Perfect read to start of 2014.
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10 of 12 people found the following review helpful By Jud Logan on January 4, 2014
Format: Hardcover
With so much info on Paleo and avoiding pitfalls out there, the majority is directed towards Men. Cave Woman don't get fat explores and narrows the focus on women as they explore and define how to follow this lifestyle. Esther has put together an informative, yet witty way for woman to have a light giver illuminate the path. Outstanding.
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