Tag Archives: paleo

Paleo food list. What’s in and what’s out.

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paleo_food_pyramid

Here is a summary of what’s in and what’s out on the Paleo food list (well at least my Paleo food list):

In

  • Meat and poultry – grass-fed, free range
  • Fish and seafood – try to choose sustainable fish and seafood when possible
  • Eggs
  • 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.

Out

  • 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.
  • Legumes
  • Refined sugars
  • Gluten containing products
  • Dairy, especially milk and low fat dairy, for those with damaged gut or gluten/lactose intolerances.

Occasionally in

  • 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!

7 minutes = 1 day of healthy meals

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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.

Ingredients

  • 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)

Method

  • 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
  • Season
  • 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.

Easy :)  

 

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Chicken mince lettuce cups EASY!

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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.

Ingredients

  • 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)
  • Coriander
  • Lettuce leaves

 

Method

  • 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.

 

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Gluten. What is it and should I be having it?

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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!

Grain free sushi!

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Ingredients

  • 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
  • Some ghee
  • Tamari or other wheat free soy sauce, wasabi and pickled ginger to serve

 

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. Serve right away or refrigerate for later. You can take these to work for lunch or bring a large platter to a party.

 

Recipe courtesy of: http://www.eatdrinkpaleo.com.au

Why grains are killing you. Truth.

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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 :)

Check it out!  http://crossfitimpulse.com/why-grains-are-killing-you

Turning your breakfast eggs into a faux sweet treat ( it totally works! )

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INGREDIENTS
  • 1 apple, peeled and thinly sliced
  • 2 eggs
  • 1 tbsp coconut milk
  • 1/2 tsp vanilla
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
INSTRUCTIONS
  1. In a lightly greased pan lay out the apple slices and cook over medium heat for about 2 minutes
  2. In a bowl mix together the eggs, coconut milk, vanilla, cinnamon and nutmeg
  3. Pour the egg mixture over the apples
  4. As the omelette sets run your spatula around the edges to let the uncooked egg run to the bottom
  5. When the eggs are cooked, turn the heat to low and let cook an additional 2 minutes
  6. Flip the omelette once and cook for 1 more minute
  7. Sprinkle some cinnamon on top for presentation

Ongoing learning. It’s ongoing.

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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.

Happy learning folks!