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TRANSITIONING& MAINTAININGA HEALTHYLIFESTYLEFOR FAMILIESGUIDE + WORKBOOK

I T ' S T I M EHave you been struggling with adhering to a healthier l i festyle because of the

lack of support and resources needed to properly and eff iciently transit ion

and maintain i t , is absent or just downright confusing? As I , and many

individuals l ike you , we tend to understand that our current l i festyle habits

and routines are not optimal for our health or our family 's , but are unsure

where to start or how to go about changing the routines that drive our

negative habits ; such as the foods we eat , poor sleep cycles , social habits , and

stress management . Starting a l i festyle transit ion is the easiest part of your

journey , the hardest part is maintaining and getting your family on board .

Mom Eats Paleo, 2019

This guide will help you identify yourcurrent problem areas and help you andyour family transition and maintain a low-stress and self-sustaining long-termlifestyle for years to come.

Mom Eats Paleo, 2019

The Paleo Lifestyle optimizes long-term

and optimal health and wellness

through behaviors our primal ancestors

modeled from 10 ,000 years ago .

Technology and modern-day advances

that prompt sedentary l i festyle habits

and preventive i l lnesses have diverted

us from the healthy , nutrit ional , active ,

stress-balanced , and social behaviors

our primal ancestors prevailed and

thrived under .

Without going into the whole history of

our primal ancestors and an advanced

biology lesson , I will teach you the

basics of how l iv ing this l i festyle is

essential to your long-term health .

Our genes are a bit l ike “traff ic cops ”

that direct functions of every cell in your

body at all t imes . Genes are activated

and deactivated by the signals they

receive from the environment .

Just by drinking a soda , your genes

direct a f lood of insulin into your

bloodstream to counteract the high

spike in glucose levels . This ensures your

short-term survival by returning your

body back to homeostasis .  

By constantly disrupting your body 's

homeostasis with negative

environmental signals ( food , lack of or

too much activity , stress , disrupted

sleep cycles , etc . ) sets you up for

predisposit ions (regardless i f you have a

strong famil ial genetic history or not )

such as accelerated aging , weight gain ,

vitamin deficiency , and preventable

diseases .

Homeostasis [hoh-mee-uh-stey-sis] NOUNTo maintain internal stability.

Let's take a look at the differences between the StandardAmerican Lifestyle and the Paleo Lifestyle...

Below is a comparison between the Standard American Lifestyle, how the majority of

Americans live their day-to-day lives and the Paleo Lifestyle. This comparison shows you the

difference in how your current negative choices will be transformed to achieve long-term

optimal health and wellness.

Mom Eats Paleo, 2019

C O M P A R I S O N

Standard American Lifestyle                The Paleo Lifestyle

High in calories

Fewer calories consumed daily fromprocessed and prepackaged foods andcalories consumed from nutrient-densePaleo-approved foods

Low in fiberDaily consumption of fibrous foodsthrough fruits and vegetables

Too much sugar intakeLow sugar consumption withreplacements of natural sugars

High in processed foodsProcessed foods are greatly reduced oreliminated completely

Promotes tooth decay due toprocessed, sugary foods andreduction of vitamin and mineralabsorption

Improved oral health due to the intake ofmore nutrient-dense foods and fewercavities due to a reduction in processedand sugar-filled treats

Too much grain intake Greatly reduces or eliminates completely

Not enough time outside Incorporates time outside into each day

Not enough sunlight, vitamin Ddeficiency

Plenty of sunlight which increases vitaminD of which it’s primary role is to converttryptophan to serotonin and melatoninwhich improves sleep and mood

Mom Eats Paleo, 2019

C O M P A R I S O NStandard American Lifestyle                The Paleo Lifestyle

Not enough physical activity

Incorporates physical activity into eachday which increases beneficial hormonesand improves mental health, digestion,sleep and physical mobility

Poor sleep habits

Practices healthy sleep habits that includeblue screen elimination prior to bedtime,reducing evening stress, keeping thebedroom dark and cool

Not enough sleep or too muchwhich impairs cognitive function

Gets the right amount of sleep that thebody requires which greatly reducescognitive impairment, depression, the riskof diabetes, obesity, heart disease andinflammation for example

Not enough water consumptionConsiders weight, activity level, age, andnutritional needs to determine the amountof water consumption

Promotes chronic, preventablediseases and illnesses such asdiabetes, heart disease, and canceramong others

Reduces/prevents chronic, diseases andillnesses by practicing healthy lifestylehabits

Promotes reduction in mentalhealth

Improves production of melatonin,serotonin, dopamine to name a few, andmental health optimization through sunexposure, physical activity, proper sleepand nutrition

Increase in prescription drug useReduces/eliminates the need for medicationsincluding lipid reducing, antidepressants andanti-diabetic

Mom Eats Paleo, 2019

A general two-day assessment is

necessary for you and your family to

visualize your current l i festyle habits

and routines so you can focus on

identifying the top priorit ies on areas

that need to be addressed .

This assessment is str ictly for you , i t

won 't be graded , nor turned in , there

are no wrong answers , and honesty is

key here .

You ’ l l track everything from nutrit ion ,

physical activit ies , sleep , stress

management , and social habits over the

next two days . Laying out your current

l i festyle habits sets a foundation for

posit ive l i festyle changes .

Together we will f igure out what your

current negative l i festyle practices are

and exchange them with small and

realist ic modification that the whole

family can fol low .

Every member of the family should take

part in their own assessment (even

toddlers ) by writing down their habits

over the next two days .

Let ’s be realist ic , we can ’t spend every

moment with our family , between jobs ,

school , and activit ies each member will

have different responses for each

category . After complying your current

behaviors over the next two days you

can then come together as a family and

see what needs to be addressed

together (dinner , sleep schedule , etc ) or

individually (physical and social

activit ies , etc . ) .

Every family member will have different

responses (some positive and some

negative ) . For example , your teen

daughter might be more social than

you , just as your son might be more

active than her . You can build upon the

posit ive ones and address the negatives

ones with small and practical l i festyle

modifications in section two .

A S S E S S M E N T

Mom Eats Paleo, 2019

Complete this two-day food and beverage journal: provide a brief description of themeals and proportions and include any beverages other than water.

A S S E S SM E N T : C U R R E N TN U T R I T I O N B E H A V I O R S

Meal                 Description                               Time                  Proportion 

DAY ONE

Meal                 Description                               Time                  Proportion 

DAY TWO

Breakfast

Lunch

Snack

Dinner

Snack/Dessert

Beverages

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

Breakfast

Lunch

Snack

Dinner

Snack/Dessert

Beverages

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

Mom Eats Paleo, 2019

Complete this two-day physical activity journal: provide a brief description and duration ofactivity on a typical day. (Physical activity includes anything that gets your body movingincluding housework, playing outside with the kids, walking, yoga, etc.)

A S S E S SM E N T : C U R R E N TP H Y S I C A L A C T I V I T Y P R A C T I C E S

Physical Activity Description                               Duration

DAY ONE

Physical Activity Description                               Duration

DAY TWO

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

Mom Eats Paleo, 2019

Complete this two-day sleep journal: provide a brief description of what your typicalbedtime routine is one-hour before bed and after you are in bed. Also, include how longyou are sleeping for. (For example, one hour before bed, do you watch television andafter in bed, do you read email on your phone.)

A S S E S SM E N T : C U R R E N T S L E E PH A B I T S

One-hour before bed                Once in bed                   Sleep Duration

DAY ONE

One-hour before bed                Once in bed                   Sleep Duration

DAY TWO

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

Mom Eats Paleo, 2019

Complete this two-day stress management journal: provide a description of what triggersa typically stressful situation (this includes rush hour traffic, grocery shopping with crankykids. etc.), the frequency (how often does this occur) and how you cope with this stress(eating, shopping, yelling, etc.).

A S S E S SM E N T : C U R R E N T S T R E S SM AN A G EM E N T P R A C T I C E S

Stress Trigger                       Frequency                        Coping Behavior

DAY ONE

Stress Trigger                       Frequency                        Coping Behavior

DAY ONE

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

Mom Eats Paleo, 2019

Complete this two-day social habits journal: provide a description of your daily connectionwith others. Include your relationship with this person, how long this lasted and give a briefdescription. (This could include talking with a co-worker about a difficult situation for 30-minutes or having a conversation with your husband about your stressful day at home withthe kids).

A S S E S SM E N T : C U R R E N T S O C I A LH A B I T S

Relationship              Duration                     Description

DAY ONE

Relationship              Duration                     Description

DAY TWO

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

Mom Eats Paleo, 2019

Now that you and your family have completed the Assessment , you can compare

any current , poor , l i festyle behaviors with the Paleo Lifestyle Best Practices on

the fol lowing page .  

 

Making this comparison will allow you to rate and identify the area that requires

the most attention out of your current l i festyle habits .

D E T E R M I N I N G F O C U S

Nutrition

Activity Level

Sleep Practices

Stress Management

Social Behaviors

Rate each category: “5” being your “worst”

area and “1” being your best. 

_________

_________

_________

_________

_________

Mom Eats Paleo, 2019

Start by eliminating grains , sugars , dairy

products , artif icial ingredients and

chemicals .

Walking , yoga , swimming , running / jogging ,

stretching , yard and housework , biking , pilates ,

weight l i ft ing

Dark , quiet , cool (below 68 ) room . Avoid digital

stimulation and bright artif icial l ights (tv ,

phone , computer , video games ) minimum one

hour before bed

Negative ions , meditate , exercise , slow down ,

relax , deep breathing

Engage in meaningful reciprocative

relationships , super t ight frequent meaningful

and t ime- intensive personal encounters -

dinner , phone calls , coffee dates , etc .

B E S T P A L E O L I F E S T Y L EP R A C T I C E S

Nutrition

Activity Level

Sleep Practices

Stress Management

Social Behaviors

Mom Eats Paleo, 2019

Instead of trying to completely rearrange your entire l i fe and your famil ies with a

dozen changes , we ’re going to start with one , yes just one .

By focusing on  the area  that needs the most improvement , your #5 , you can make

modifications to your daily l i fe that aren ’t disruptive or cause stress . This is the

way to make l i felong behavior modifications at a slow pace for a more

manageable transit ion .

Based on your current worst , #5 area , you ’ l l be selecting one area to focus on .  

Finally , you ’ l l be looking at ways to incorporate these modifications into your

current l i fe , that work and get the entire family involved .

Once you 're comfortable , move on to the next highest scoring category . This can

be done weekly , or monthly , whatever your most comfortable with .

H O W T O B E G I N

The information provided in this guide is for educational purposes only. Material presented throughout should notbe used for medical diagnosis or treatment. Always consult your primary care physician first if you have questions,

concerns, or need immediate treatment.

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