Paleo Plan

Category Archives: Paleo Tips and Tricks

keto clarity

What Is The Ketogenic Diet?

Have you ever heard of the ketogenic diet? Also known as "keto", "nutritional ketosis", or "keto-adapted" diet? What Is The Ketogenic Diet? Basically, it's a diet wherein you decrease your carbohydrates and let your body start using ketones from fat as fuel instead. It's a high-fat, moderate-protein, low-carbohydrate diet. And when I say low-carbohydrate, I mean in the range of about 0-15% of calories. For an average person , that limits carbs to about 75g max, and usually a lot less. … Continue reading

neely3-4Body (Neely Quinn's conflicted copy 2013-11-07)

Video Interview with Neely on Paleo and Athletes

I recently was interviewed by my friend, Heather Kelly, of and Caveman Cafeteria blogger. We talked about how athletes who go Paleo need to eat differently than their sedentary counterparts, what I eat, and how I fuel my rock climbing completely Paleo.

Check it out if you're any kind of athlete, even if that means you're just working out hard a couple times a week! And please let me know what you think in the comments.


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almond flour

How to Substitute Coconut Flour for Almond Flour

I can't eat almonds, which means I can't have almond flour. You may have the same dilemma. Does that mean you and I are screwed out of any delicious Paleo baked goods - sweet or savory - forever? Absolutely not. This girl (I'm pointing at myself here) has indulged many times over the last 3 years without almond meal or its often misunderstood cousin, almond meal. It's taken some experimentation, of course. But with the help of my brother-in-law's perfectionistic … Continue reading


Will My Cholesterol Be Ok on Paleo?

This is a great and very common question from a reader! Hi Neely! I'm a recent convert to Paleo and have my wife interested as well. We've been doing it for about a month now and I'm very happy to have almost completely rid ourselves of processed boxed foods. But I was wondering, seeing as how you've been on it for years, if you or anyone else has seen positive changes in their blood chemistry? I guess I'm speaking specifically … Continue reading

paleo margarita

The Alcoholic Drinks I Love

I have a confession to make. The first time I ever got drunk was when I was 11 years old - in fifth grade - with my two best friends. We were at one of their houses and I distinctly remember her parents leaving for the night (why would they ever leave us alone?), and us immediately raiding their well-stocked liquor cabinet. We had no idea what we were doing, and we didn't drink that much probably. But by the … Continue reading


10 Reasons You’re Not Losing Weight on Paleo

Tell me if this sounds familiar. You heard about Paleo from someone who lost weight effortlessly on Paleo. They told you Paleo was amazing, the food tasted great, you could eat bacon (omg!), and that they ate as much food as they wanted and they just.... LOST WEIGHT! Poof! So you decided to try it for yourself, and in the first week you lost 7 pounds... 7 freaking pounds. That's more weight than you'd lost in the past 5 years combined. … Continue reading

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Paleo Sports Drink Recipe

Just a quick post to tell you about an alternative to the standard sports drinks (Gatorade, PowerAde, etc.) out there. No need to consume toxic dyes - yellow no 5 anyone? - or high fructose corn syrup, or anything you can't pronounce, just because you need a good dose of carbs for your workout. You can make your own. This Paleo Sports Drink is a great way to get some simple carbs in your system before or during a long … Continue reading


Paleo Sweeteners 101

Paleo sweeteners are a confusing topic, and I receive a lot of questions from people about it. I've written about agave and coconut sap, but nothing specifically on raw honey, stevia, molasses, or grade B maple syrup, all of which are sweeteners I'd consider using if I were to make a Paleo treat. Why Are Sweeteners So Taboo in The Paleo World? So, the main reason our Paleo forefathers (Loren Cordain and company) suggested we not eat sweeteners was because we, as a … Continue reading


Going Paleo While Pregnant

I receive questions pretty regularly from women who are pregnant and wanting to go Paleo. They want to know whether or not it's safe for them to change their diet so drastically in the midst of such a dynamic phase of their lives. Here's what I say to people who are pregnant when they ask if they should go Paleo. I don't think it's a bad idea. However, I do think it's VERY important that you transition slowly and methodically. … Continue reading


The Healing Powers of Silence and Doing Nothing

After 4 months of living in a camper van, going from state to state and forest to forest in search of the best rock climbing and the best temperatures, I am officially exhausted. The plan is/was to continue on the road for at least a year, which we may still do. But for now, we've settled into a furnished apartment for one month in Chattanooga, Tennessee, and I have literally not left our new home since we arrived here 5 … Continue reading

Shea Butter

7 of My Favorite Natural Household and Beauty Products

Here's a little secret about me. I can't stand perfumes. Synthetic perfumes in soaps, shampoos, hand sanitizers, cleaning products, laundry detergents, air "fresheners", perfumes... all of it. Perfume makes my skin crawl and my head ache, literally. Perfumes make me sneeze, sometimes I wheeze from them (if they're really strong), and if they get on my skin I get itchy. This is not a newly acquired this-isn't-natural-so-I-don't-like-it Paleo thing, either: I've been like this for years. Why Go Natural? The … Continue reading


3 Hidden Sources of Gluten at Restaurants

When I first went gluten free in 2005, I made a lot of mistakes, mostly at restaurants. I'd happily eat my supposedly gluten free restaurant meal and quickly find myself in the bathroom, or itching away at my skin like I did before I was gluten free. In order to help you avoid making those same mistakes yourself, I want to give you a few tips about ordering food when you're out. Before I begin, I want to remind you … Continue reading


3 Ways to Deal with Food Cravings

Cravings. Ugh. Food cravings are the #1 killer of diets all across the planet. They're insidious, nasty buggers that come out of nowhere and destroy even the best of dietary intentions. Here you are, trucking merrily along with your new lifestyle of healthy eating, and all of a sudden - whammo! - you're eating a donut out of a vending machine. Not even a good donut... And cravings are contagious, too. Your friend at work goes out, driven by her … Continue reading

That's me with a bruised ego after failing on a rock climb.

The Formidable Force of Fear and Failure, and How to Overcome It

For the past month on my extended rock climbing trip, I've been struggling with failure, lack of confidence, and an overwhelming sense of negativity, punctuated by brief moments of triumph and poise. I love rock climbing. Sometimes I wonder why, though, in those moments when all of my muscles ache, the skin on my fingers is chafed raw, my heart is racing, and every cell in my body is saying, "What the hell are you doing, you dummy? This is so … Continue reading

paleo chopped sardine salad

Paleo Chopped Sardine Salad (It Sounds Gross But It’s Good!)

When it comes to salads, I don't like big leaves of lettuce or long strips of peppers on my fork. It makes me feel like I'm trying to cram a tree into my mouth. Maybe my mouth is just too small for all that? I don't know, but I much prefer chopped salads to any other kind of salad, and today I'm going to show you a delicious chopped salad involving sardines. Paleo Chopped Sardine Salad Can you see the yellow in … Continue reading

Isn't it pretty?

How I Stay Paleo When I’m Outside Climbing

I've been rock climbing outside more lately, since I'm living out of a van for the sole purpose of rock climbing. Well, I guess we're home-hunting, as well. During our travels this year, we're trying to find a new place to call our home. So far, we think the best home is the van, but we'll see how that changes over time... Anyway, girl's gotta eat out at the crag, so I thought I'd show you what kinds of things … Continue reading