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.
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)
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
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
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)
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.
2 long continental cucumbers (also known as Telegraph), try to pick the fattest ones
1 avocado, roughly chopped
1 salmon steak
½ Spanish onion, finely dice
Tamari or other wheat free soy sauce, wasabi and pickled ginger to serve
Heat a little ghee in a frying pan until sizzling hot. Season salmon steak with a little sea salt and pepper, fry on high-medium heat for 1 ½ minutes on each side. Set aside and once cooled down, pull the flakes apart and remove any visible bones. Mix with the Spanish onion.
Cut cucumbers into even 1 1/2 – 2 centimeter thick rolls. Using a small knife, carefully cut out the flesh of the cucumber making sure the walls stay in tact. The easiest way to do it is by placing the rolls flat side down and rotating them slightly as you cut through the flesh. You can always cut the flesh out roughly and then carve the walls carefully by holding the ring in your hand.
Using your fingers fill each ring with some cooked salmon. Press the mix inside the ring down leaving the top half unfilled. Fill the top half of the ring with the avocado. Push the mix down well, even if some of it starts spilling over the top. You can just wipe the edges before serving.
Serve right away or refrigerate for later. You can take these to work for lunch or bring a large platter to a party.
It is something I have been meaning to write up about myself. But Jeff from CrossFit Impulse has done an exquisite job summarising why grains are ruining your health and fitness goals.
Personally I have been off grains for around 6 months now and have seen a noticeable difference. My energy increased ( not getting tired slumps after eating) , my fat decreased, bloating vanished, digestion 150% better! and I just felt lighter in general.
I know muesli and fresh bread are yummy but when you look and feel amazing, who cares about them anymore? I certainly don’t!
PS I know my last post was anti fruit juices also. Im not a ‘anti’ buzz, trust me there are plenty of awesome foods out there! Just wanted to hit these two on the head together. Bam! done
There is no end to education. It is not that you read a book, pass an examination, and finish with education. The whole of life, from the moment you are born to the moment you die, is a process of learning. Jiddu Krishnamurti
Self teaching is one of the richest tools one can utilise in life. Whether it be from books, articles, attending seminars or getting amongst the big wide world.
Fitness and health is one of those chameleon industries , it’s forever changing. As a health and fitness teacher and enthusiast it’s important to stay on top of the game and create on going learning in my life on a daily basis.
So today I wish to share with you my top dogs for daily inspiration and enriching the mind.
These two gems are worth their weight in gold; Robb Wolf and Abel James.
Robb Wolf who is a genius in the Paleospehere has a written a book called ‘The Paleo Solution’, has done countless interviews with some hot commodities in the fitness industry and has a brilliant podcast which is available via website or on itunes for free.
I plug into on a daily basis http://robbwolf.com/podcast/ This guy knows his stuff!
And Abel James who I have just recently begun listening to his show ‘The Fat Burning Man’
on itunes http://www.fatburningman.com/.
Also another super knowledgable guy who knows thing or two.