The Paleo Diet: What to Eat and How to Do It Right 52

The Paleo Diet: What to Eat and How to Do It Right -

This is a guest post by Paul Vandyken, a personal trainer and nutrition coach. He’s the creator of  RigorFitness where you can find tips and tricks on fitness, nutrition, and living a healthy lifestyle.

The Paleo Diet is one of the most popular eating plans out there today.

It’s inspired by what many believe is the diet of Paleolithic humans. This is one of the hardest diets to follow mainly because of its many dietary restrictions.

To make your life a little easier, I will show you what to eat on the Paleo Diet with the following infographic:

What to Eat on the Paleo Diet

What to Eat on the Paleo Diet?

1. Fresh fruits and vegetables.

Fruits and vegetables are critical components in the Paleo Diet. Not only do they contain much-needed vitamins and minerals to keep you strong and healthy, but they also contain other stuff (like dietary fiber and antioxidants) that help keep the disease at bay.

Any fruit and veggie on your diet will always be a great addition to your diet (as long as it’s considered Paleo). Just avoid those infested by pesticides, fertilizers, and those other bad stuff.

2. Fish and seafood.

Practitioners consider both fish and seafood as Paleo. These are not only great sources of protein; they also contain other essential nutrients such as iodine and omega-3 fatty acids.

Even seafood that seems too decadent for other diets as crabs, lobsters, and shrimp are all Paleo, so don’t hesitate when adding them to your food list. As always, they are much better if you get them fresh.

3. Organic meat.

Meat is a staple food of our ancestors. So yes, just about any kind of animal-based food is safe for you to eat when you follow the Paleo Diet plan.

Not only are they a great source of high-quality protein and fats, but they also have a number of vitamins and minerals too. Any kind of meat, as long as it is organic and not processed, is good for you. Also, try to avoid meats with extremely high-fat content.

4. Nuts and seeds.

Nuts and seeds have a long history with humans. Prehistoric hunter/gatherers consider nuts and seeds as an essential component of their diet. The good news is that nuts, in general, are welcome in the Paleo Diet, just as long as you consume them in moderation.

Do take note that peanuts are not nuts; they are legumes, like peas and beans, and they are not Paleo.

How to Use the Paleo Diet Properly

1. Look for stores that exclusively offer organic foods, or at least have a dedicated aisle for them.

If you are following the Paleo Diet, the best thing you can do is to ensure that you get your food from the right source. That means going for organic food.

Yes, they are more expensive than their counterparts that are grown conventionally, but they are much more eligible than any other food source out there. They are free from harmful ingredients and are generally more nutritious, so you actually benefit from it.

2. Avoid anything artificial or processed.

The horrors of eating artificial food and natural food prepared using artificial ingredients have been extensively documented over the years. Even when you are not practicing the Paleo Diet, your body will benefit a lot from avoiding these foods. Some foods belonging to this list that’s considered to be non-Paleo include (but not limited to) sweets, soft drinks, alcohol, and salty food.

3. Grow your own food.

Many Paleo practitioners will attest to the effectiveness of preparing your own food. Having this skill ensures that the food that goes into your table actually passes your standards.

Aside from that, learning how to grow your own food helps you save a lot of money, which you can then use for other things.

Last but not least, it is a fun activity your whole family will surely enjoy.

Taking on the Paleo Diet means getting out of your comfort zone as far as eating is concerned. However, once you figure everything out, you’ll realize that it is actually not as hard as you may initially think.

Use this as a guide to know which foods you can add to your diet.


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The Five Elements of Flawless Customer Experience 6

The Five Elements of Flawless Customer Experience

Providing a flawless customer experience is the ultimate goal for any business.

There’s a lot that goes into creating a customer experience that keeps your clients coming back for more. In fact, there’s so much involved that it can almost seem overwhelming.

However, providing a flawless customer experience becomes much easier when you approach the task through these five distinct elements:

Ownership of Emotions
The Unexpected


When it comes to your customers’ satisfaction, time is essential. Think of how a great experience at a new restaurant quickly sours if you’re left waiting for your food to arrive. Think of how your excitement over a great department store sale turns into frustration as you stand in line for what seems like hours.

Time is your most valuable resource and it is up to you to make sure you’re using your customers’ time wisely.

This is why restaurants have comfortable waiting areas with drinks and appetizers, or why airports have lounges with restaurants, shops, and even bars.

If your customers are being forced to wait for a service, make them feel as if their time spent is not wasted. The more positive drivers you offer customers, the less likely they are to grow dissatisfied with their experience.

Think of how you can implement this in your own business. Are there places where you can help fill customers’ time? Are there places where technology can be used to cut down on the time it takes to complete a task? Remember, it’s the customers’ time that should be valued, not your own.


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You must understand what your customers want, when they want it, and how.

While this may seem daunting, getting a better understanding of your customers doesn’t take millions of dollars, complex data analytics, and a degree in psychology. Instead, all it takes is a simple look. Watch their process, engage with them, ask them questions, and listen to them.  

How are customers interacting with your product? What’s the first thing they do when they enter your store? What’s the last thing they do before they leave? How long are they spending in each department? Do you notice anything that hampers their experience?

Take a look at your competitors. How are your potential customers interacting with them? What does this business offer that you don’t or vice versa? What is your, as Harvard Business School professor Clayton M. Christensen says, “job to be done?” What are your customers hiring your product or service to accomplish? Understand why your users are turning to your products.

Ownership of Emotions

Many companies have already taken hold of their customers’ emotions, though cynically. Subliminal advertising is a key example. However, the ownership of emotions does not have to be cynical. When used correctly, it can be the “holy grail” for companies.

Owning emotions begins with the aforementioned ability to understand. When you truly understand a customer’s choices and then act to make the experience better, you’re building a relationship of trust. That trust is the foundation of emotional ownership.

One way to build this trust is to reduce the “emotional” noise that surrounds your customers. Let them know that, even on their worst day, your business or product is there for them and that it will be a constant in their lives.

Think of restaurants and the long wait times you have to endure when they’re busy. Think of how angry—or “hangry”—you feel as you stand around, waiting for your table, and listening to your stomach growl. However, think of how some restaurants are able to reduce that emotional noise by serving you finger foods and drinks as you wait.

Also, seek to understand what emotionally motivates your customers.

Why should they be motivated to visit your store or use your product? To feel confident? Free? Unique? Secure? Successful? Research shows that all human beings are motivated by one of those factors.

The Unexpected

Experiences become stronger and more memorable when they’re accompanied by an element of surprise. Surprise can be addictive, which will only keep your customers coming back for more.

Think about mailing your customers or clients small packages with gifts and swag. Everyone loves to get mail and everyone loves free stuff, especially when it’s least expected.

A surprise doesn’t have to be a huge flash mob (though it could be!). Hand out snacks at your store. Is it a cold day? Give your customers hot chocolate or warm punch. Is it a client’s birthday? Send a card! Even a small note of thanks for a customer’s business is a nice little surprise.

The most important thing to remember: simply be sincere and don’t become predictable. Chocolates on hotel pillows were once a great surprise for guests. However, now that their wow-factor has faded, hotels are continuously trying to get back to the “unexpected.”


You’ve made promises and established goals. The only thing that’s left is to follow through on them. This starts with creating your mission statement, one that you, your employees, and your customers can commit to it. This will define your customer experience.

Your mission statement must promise to impact yourself/your business, the community, or the world. It may commit to impacting one, or all three. However, whatever it promises, you must follow through on. Your customers’ trust, and thus their experience, depends on it.

More about these five elements can be discovered in Unforgettable: Designing Customer Experiences that Stick, to be published in 2018.

Kyle H. David has made a career in technology and entrepreneurship for nearly 20 years. In 2001, he formed The Kyle David Group, now KDG. Over the past 16 years, KDG has grown at a rapid pace, attracting clients ranging from the United States Senate to major financial institutions, international nonprofits, and Division I universities.