Here is a summary of what’s in and what’s out on the Paleo food list (well at least my Paleo food list):
- Meat and poultry – grass-fed, free range
- Fish and seafood – try to choose sustainable fish and seafood when possible
- Vegetables – non-starchy and some starchy tubers and root vegetables
- Fruit and berries – fruits high in sugar, like bananas, should be consumed in moderation.
- Nuts and seeds – many nuts and seeds have high Omega-6 content so perhaps don’t go eating a bowl after bowl.
- Spices and herbs
- Fats – coconut oil, coconut milk and cream, ghee, butter (yep, it’s mostly fat so no problems with lactose), duck fat, olive oil, avocado oil, macadamia nut oil, fish oil, sesame oil as well as from grass-fed meats, poultry and fish.
- Condiments like mustards, wheat free soy and oyster sauces, fish sauce, olive oil mayonnaise, low sugar tomato sauce, salsas and pestos.
- Grains, especially wheat and anything with gluten – wild rice, white rice and quinoa are probably less harmful if you must eat some but watch those carbs.
- Refined sugars
- Gluten containing products
- Dairy, especially milk and low fat dairy, for those with damaged gut or gluten/lactose intolerances.
- Dairy – should mainly be avoided if you suffer from serious gut problems and gluten intolerances but if you’re in good health and have no sensitivities to lactose (sugars in milk) or casein (protein in milk) then a little healthy dairy can go a long way. Avoid cow’s milk as it’s got high GI unlike cheese or yogurt. Better options are goat’s and sheep’s milk products, A2 cow’s milk and cow’s milk fermented products like kefir, unsweetened yogurt, aged cheeses, full fat cream, butter, and ricotta.
- Natural sweeteners – honey, maple syrup, molasses, dried fruit, dark chocolate, palm sugar.
- Alcohol – dry wines, clean non-grain based spirits.
- Soy - fermented only (miso, tempeh in small amounts)
As found on www.eatdrinkpaleo.com.au check it out for more great info and Paleo recipe ideas!
Finally! A well written and referenced article educating all the under eaters and dieters!
Yes as much as there are over eaters, there are most definitely under eaters.
They do say you can’t achieve a bikini bod all year round. I beg to differ. I know you can!
You have to know your body extremely well, know when and how to shape it, fuel it and rest it. Sure there may be more muscular times and leaner times but you can always be bikini beautiful.
Its about finding that balance to compliment your training so your metabolism is on FIRE!
Get it crank’n!
Taking progress photos is a really interesting experience.
At first you may be hesitant because your not where you want to be right now. But over the journey of you becoming fitter, stronger, leaner or whatever your goals may be, Its really a great practice to let your eye pave the way for you.
Quite often what we see in real life vs a photo is very different!
For my body comp clients and bikini girls this is something we practice weekly. Alongside a food and training diary. So you can see how your body is responding to the food and training your throwing at it.
I even look at my photos from a year ago and see major differences! Its really cool to see.
If you’ve never tried it and are currently working towards some fitness goals. Grab the camera out today and start a log. You’ll be surprised how much you learn about yourself and see!
Being a highly visual creature. I see, I want, I go get.
The pic on the left is one of my ‘legspirations’. Progress shot on the right.
Now I know what I need to focus on in my training to give the full effect. Easy!
The easiest, quick and healthy meal to create – EVER.
I am posed with the question all the time of how to I make healthy meals that don’t require much kitchen time.
So I put it to the test with ingredient list and timer.
- 500g fish, chicken or insert your choice of protein here
- 4 carrots
- 2 eggplant
- 1 sweet potato
- 4c green beans
- 1 Tbsp coconut oil
- Tumeric, sea salt and pepper to taste (you can season with any spices Im just liking the warmth of tumeric, pepper and sea salt in winter)
- Pre heat oven to 200C
- Place fish/chicken and beans/eggplant with coconut oil in one pan
- Place the rest of the veg and coconut oil in another
- Set the timer for 20mins which you will take the fish/beans tray out
- Cook the other veg for a further 10mins and crank the heat right up for crispyness
Prep time 7.23 (including washing and cutting removing from fridge)
This will be my meals for a day roughly. Feel free to adjust quantities to fit your own health goals.
AKA ‘larb gai’ in the Thai world. But I throw an indian spin on it just to suit my mood.
Its super YUM and even easier.
You can whip this one up with your eyes closed. No thats not a challenge, you don’t want any health and safety issues as your appetiser.
- 1 TBSP Coconut oil
- 1 Clove garlic (diced)
- Chilli to taste
- 1/2 onion
- 2 Large carrots grated
- 1/2 Punnet mushrooms
- 1 C Peas (I just use frozen)
- 500g Organic chicken minced
- 1/2-1 TBSP Tandoori powder or paste (depends how strong you like it)
- Lettuce leaves
- Heat your coconut oil until liquified and add garlic, chilli and onion until brown.
- Add grated carrot and sliced mushrooms and peas. Stir until brown also.
- Add chicken and Tandoori, mix and cook until chicken is cooked through.
- Garnish with salt, pepper to taste and fresh corriander inside lettuce cups.
Training Hard, Eating Well, But Are You Getting Enough SLEEP?
What is Gluten? How does affect my body? Should I be eating it?
You’ve probably heard this word before and heard some people announce they are ‘gluten free’. But what IS it?
Since going Paleo I myself have become a lot more aware on how gluten affects the body and have made changes to my diet accordingly.
Here is an article I found which I found very informative when getting to understand what it is exactly. http://www.alsearsmd.com/gluten-and-how-it-affects-your-body/
Turns out going gluten-free is not just for celiac’s!