Paleo Friendly Foods

When I talk to people about leading a Paleo lifestyle, the question that I get the most is "If you don't eat grains, legumes, dairy, refined sugars and processed foods, what can you eat?"  This is a very good Question! 

What you eat can become as routine as cooking it.  Most people who choose to cook at home tend to create the same dishes week in and week out.  This can become bland and boring over time for both you and your family.  When people hear that, in order to live Paleo, they must remove some of the very staples in their already boring diet (grain and dairy), they tend to shy away from the idea.

I like variety in my diet, so I like to try things that I have never tasted before.  This allows me to expand my menu, therefore preventing my diet from getting stale and boring.  With the Paleo lifestyle the options for great food are endless and the recipes allow you to use ingredients that are fresh and healthy.  It's surprising, the amount of healthy foods that can be used as substitutes for the traditional unhealthy ones.  I've learned to use things like unsweetened applesauce to make yummy brownies and cauliflower to make a crunchy pizza crust.

I decided to start this list of Paleo friendly foods in order to show that the Paleo lifestyle has an exspansive variety of delicious foods to choose from.  Hopefully this will give you enough information and inspiration to change not only your diet, but also your life.

Acceptable Foods for the Paleo Lifestyle

Meat
Beef, pork, lamb, veal, rabbit, goat, sheep, horse, bison, wild boar, …





Game Meat
Deer, pheasant, bear, moose, woodcock, elk, duck, rabbit, reindeer, wild turkey …

Poultry

Chicken, turkey, duck, quail, goose, …




Fish
Salmon, tuna, trout, bass, halibut, sole, haddock, turbot, walleye, tilapia, cod, flatfish, grouper, mackerel, anchovy, herring, …





Shellfish
Crab, crawfish, lobster, shrimps, scallops, clams, oysters, mussels, …





Fats
Avocados, avocado oil, olive oil, coconut oil, butter, clarified butter (ghee), lard, tallow, duck fat, veal fat, lamb fat, fatty fishes (sardines, mackerel, salmon), nut butters, nut oils (walnut, macadamia), coconut flesh, coconut milk, …





Eggs
Chicken eggs, duck eggs, goose eggs, quail eggs, …







Vegetables
Celery, tomatoes, bell peppers, onions, leeks, kohlrabi, green onions, eggplants, cauliflower, broccoli, asparagus, cucumber, cabbage, Brussels sprouts, artichokes, okra, avocados, …



Green Leafy Vegetables
Lettuce, spinach, collard greens, kale, beet top, mustard greens, dandelion, swiss chard, watercress, turnip greens, seaweeds, endive, arugula (rocket), bok choy, rapini, chicory, radicchio…






Root Vegetables
Carrots, beets, turnips, parsnips, rutabaga, sweet potatoes, radish, jerusalem artichokes, yams, cassava, …





Winter Squash
Butternut squash, spaghetti squash, acorn squash, pumpkin, buttercup squash, …





Summer Squash
Zucchini, yellow summer squash, yellow crookneck squash, ...






Fruits
Bananas, apples, oranges, berries (strawberry, cranberry, cranberry, blueberry, blackberry), grapefruit, pears, peaches, nectarines, plums, pomegranates, pineapple, papaya, grapes, cantaloupe, cherries, apricot, water mellon, honeydew mellon, kiwi, lemon, lime, lychee, mango, tangerine, coconut, figs, dates, passion fruit, persimmon, …


Nuts and Seeds
Pistachios, Brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds (pepitas), pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, hazelnuts




Mushrooms
Button mushroom, portabello, oyster mushroom, shiitake, chanterelle, crimini, porcini, morel…





Fresh and Dried Herbs
Parsley, thyme, lavender, mint, basil, rosemary, chives, tarragon, oregano, sage, dill, bay leaves, coriander, …





Spices and other Natural Flavor Enhancers
Ginger, garlic, onions, black pepper, hot peppers, star anise, fennel seeds, mustard seeds, cayenne pepper, cumin, turmeric, cinnamon, nutmeg, paprika, vanilla, cloves, chilies, …

So you see!  There is an endless array of scrumtious foods out there just waiting to be eaten.  If I left anything out, please feel free to comment with any foods that you like that may not be listed.  Just make sure they meet the Paleo criteria.  Hostess Twinkies don't count! 

What are you waiting for?  Make the switch.  You'll look and feel better.

Cavemen are Committed

When it comes to losing weight, diet and exercise take commitment.  It can be a real pain trying to juggle everyday life and keep yourself on track with your eating and fitness routine.  You've got a job and family that demand your time and attention.  You don't always have time to think ahead with your meals, so you give in to what your family wants and order a pizza instead of taking the time to do what you promised yourself you would do.  That's when the pounds start piling on instead of falling off and frustration sets in. 

Put Yourself First 

  If you are serious about dropping pounds and changing your life then no one or nothing should stand in your way.  You wouldn't break a promise to a friend or family member, so why would you break a promise to yourself.  You have an obligation to yourself to meet your fitness goals.  If you want to lose ten pounds before your best friends wedding, then make it happen!  If your goal is to run a marathon, do it!  Nothing can get in your way if you commit to what you are trying to accomplish.  No one is saying it's going to be easy but if you set your mind to it, you might just surprise yourself.

I once read a quote that said, "If you really want to do something, you'll find a way.  If you don't, you'll find an excuse."  Nothing could be closer to the truth when it comes to getting healthy and shrinking your waist.  You have to want it!  Otherwise, what's the point?

Pat Yourself on the Back

Often times we get caught up in the stresses of life and we tend to forget about the big picture.  You are choosing to lose weight because you're worth it and you deserve it.  You are entitled to take your life back!  Don't get discouraged.  Give yourself a pat on the back and push forward.

When things get tough and you just can't get motivated, it's sometimes helpful to have a mantra to repeat to yourself to get you up and moving.  "I deserve to reach my fitness goals.", "I deserve to be healthy."  "I deserve happiness."  "I deserve to be appreciated."  These are a few examples of mantras that I have used while on long runs or during strenuous workouts to get me past those walls that I sometimes hit.  The same technique can be used when choosing foods to eat.  "I owe it to my body to skip the fried seafood platter with greasy fries and choose grilled seafood with steamed veggies instead."  You get the idea.  Stay strong.

Gather the Troops

Your family may not be on board with what you are trying to do.  It's up to you to let them know that this is something that is very important to you and stick to your guns.  Let them know that you will set one day a week aside for a "cheat day" in order to allow for a family night.  Get them involved in physical activities as well.  Go for a bike ride, or hike a local nature trail.  There are endless things that you can do to keep them involved.  Talk to your spouse and explain to them that you need their support in order to continue on your journey.  Express to them how important they are in your success and remind them how hot you'll look in your swimsuit this year.  Once you have your family on board, you can instill in them the importance of good health.  They'll soon see that eating clean doesn't mean tasteless food and they'll have something to be excited about when "cheat day" rolls around.

Set Short Term Goals that Lead to the Big Picture

You only get one body and you need it to carry you around this great big place we call earth.  When thinking about your health, you should be thinking long-term.  However, the key to long-term health is short-term goals.  The fifteen pounds you need to lose for that upcoming class reunion is a great goal to strive for, but why stop there.  You could lose ten more pounds after the reunion if you keep going on your diet and push yourself at the gym.  There will be other events that you'll be attending that I'm sure you'll want to look great for as well.  Make these events your next goal.  Maybe it's an upcoming race.  Train for it!  You'll lose weight and gain endurance.  Who coundn't benefit from that?  Over time, your diet will become more of a lifestyle and your fitness routine will be as common as brushing your teeth.  You'll notice your stress levels drop and energy levels soar.  You'll have your life back!

Here are a few motivational quotes to help you alon the way.

The only way of finding the limits of the possible is by going beyond them into the impossible.
Arthur C. Clarke

We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
Aristotle

Fortune favors the brave.
Publius Terence



Battle of the Beans--The stinky truth about legumes

There's much debate out there as to whether beans (legumes) are as healthy as we've been led to believe.  As with everything, there are two sides to every story.  Some folks may say that beans are a great source of protein and fiber and are a necessary staple in every diet.  Others would debate that they are high in starchy carbohydrates and should be avoided at all cost.  I decided to explore both sides of the argument and this is the information I dug up from a blog entitled, "To Bean Or Not To Bean".  This was his take on the good ole "musical fruit". 

The Good

1.  Beans are high in fiber and protein!  Not everyone enjoys a big hunk of meat at the dinner table.  Some people prefer to get their protein from beans and other sources.  For these individuals, beans are a great way to get the protein they need and because beans are also a great source of fiber, they are quite filling.

2.  Beans provide a steady source of glucose, which is great for energy.  Fructose (the sugar found in fruit, agave nectar, and corn syrup) in high amounts has been linked to gaining belly fat, increased risk of heart disease, and higher LDL levels.  Table sugar is even worse because it contains both glucose and fructose.  It's best to keep any fruit intake in moderation and try to avoid fruit after 4pm.

3.  Beans have been reported to reduce the risk of colan cancer.  If this is true, then beans do serve a purpose as part of our diets.  Colan cancer is serious and any help in preventing it is worth looking into more.

4.  Beans provide an impressive amount of vitamins and minerals.  They are not void of nutritional value.

The Bad

1.  Beans are high in starch and carbohydrates.  Consuming too many beans can restrict weight loss.  Individuals trying to lose weight should cut back on their intake of legumes or drop them all together.

2.  Beans are difficult to digest.  Beans that are not properly prepared before cooking can cause severe digestive issues.  Before they are okay for consumption they must be soaked, drained, boiled, drained again, and then slow cooked.  Even in doing these things, you're pretty much guaranteed to have a belly full of gas and a sudden drop in your friends.  Let the farting begin!

3.  Beans contain estrogen mimics which can be bad for your health.  Beans contain phytoestrogens, otherwise known as weak estrogen mimics which interfere with hormone function.  Male infants and toddlers are especially vulnerable to the negative effects of a high bean diet.  Causing them to be flabby, high strung, lethargic and sometimes embarrassed by breasts and underdeveloped genitalia.  Whatever you do, don't feed your children Soy formula.

4.  Beans can upset auto-immune diseases.  All legumes contain leptin.  Some leptins have been linked to things such as:  Type 2 diabetes, allergies, peptic ulcers, arthritis, multiple sclerosis, and Crohn's disease to name just a few.

5. Beans can make your brain smaller.  Here's something to wrap your brain around.  A side effect of  frequently eating soybean is brain shrinkage.

The Verdict

After hearing both sides and weighing the good against the bad, I am choosing to completely remove legumes from my diet.  Although both sides had really valid arguments.  I feel that I can get my fiber, carbohydrates and protein from other foods such as meats, green veggies, nuts and seeds.  Not to mention, I won't have to walk around with a can of Airwick trying to disguise the smell surounding me like a cloud of smoke.  I'll stick to having a lean waistline and large brain.  However, I will miss those New Orleans cajun redbeans. 

Sugar is like, so five minutes ago!

Refined sugar is probably the most familiar and overly used sweetener on the market.  We consume it in mass quantities on a daily basis and it's slowly killing us.  Things such as diabetes, obesity, heart disease, tooth decay and even mental illness have been linked to the consumption of these little man made crystals.  Sugar is derived from sugar cane or sugar beets.  Sounds natural right?  That is until scientists and manufacturers get their hands on it and refine and process it into tiny grain sized killers and send it out into the world for us to ingest.  Doesn't sound so natural now, does it?

Luckily, we have options!  Honey is a rich, all natural sweetener (Produced by honeybees, not humans.) that is a better choice than refined sugar for more reasons than you would think.  Although, both refined sugar and raw honey contain glucose and fructose and can be used interchangeably in most recipes, they are very different in many other ways.  For example, did you know that raw honey has served as both food and medication since ancient times?  Beekeeping dates all the way back to 700 B.C. and raw honey was considered sacred because of its rarity and yummy sweetness.  It has also been proven that raw honey can help with allergies if it is purchased from a beekeeper that is local to your area.  So why then, do we continue to poison our bodies with refined sugar?

Twelve things you should know about Honey!

1.  Consuming organic raw honey is a healthy way to get energy.  The carbohydrates in honey provide us with energy and strength, and has been known to increase endurance and reduce muscle fatigue.

2.  Organic raw honey has been proven to relieve morning sickness in expecting women even better than traditional soda crackers.

3.  The sticky sweetness can be used to soothe sore throat, including laryngitis and pharyngitis.

4.  Honey and cinnamon mixed together have been known to relieve bladder infections, arthritis, upset stomach, and even bad breath!

5.  Raw honey, reportedly slows the process of hair loss.

6.  Honey can be used to medicate men with impotence problems and women dealing with infertility.  Warm raw goat milk and honey is believed to help increase low sperm count significantly.

7.  A salve using raw honey can be used on diabetic ulcers where other topical antibiotics may not be tolerable.  This mixture can also be used on eczema, canker sores, and bleeding gums. 

8.  Honey and apple cider vinegar can be used to alleviate constipation and migraines.  Refined sugars have been known to cause headaches. 

 

9.  Honey and lemon work in the body to shift extra fat stores, converting it into usable energy for normal body functions.

10.  Raw honey has absolutely no cholesterol and can, reportedly, keep cholesterol in check.

11.  Raw honey has a very thick texture, due to its lack of water, which makes it a poor environment for bacteria to grow.  Thus, making honey a great natural preservative.

12.  There are 64 calories in a tablespoon of honey as opposed to 46 calories in refined sugar.  The difference is that honey is sweeter than refined sugar, therefore it takes less to sweeten your food or beverage.

Cavemen Have Busy Lives...Stay ahead of the game.

When changing your lifestyle to Paleo, preparation is key.  If you're like me, you have a job to go to and a family to care for.  The kids have after school activities and the boss needs you to stay late again for whatever reason.  In this day and age, time is very important.  Because we eat our veggies fresh or steamed and our lean meats grilled or baked, we have somewhat of an advantage in overcoming time issues.  Here are a few pointers I have picked up in the past 21 days.

Pick a Day and Cook Away
Sunday is my day to prepare my lunch for the week.  I cook about ten pounds of chicken in the oven with some sea salt and crushed garlic (an Italian herb blend tastes great as well) and that gets me and my partner through the week.  I purchase the 10lb bag of frozen because it comes in 5oz servings and it's cheaper than organic. Organic is better for you but can get pricey.  I choose chicken for lunch because it's the most versatile meat and it goes from frozen to cooked in about 35 minutes.  I can pair it with a bag of steamable broccoli and cauliflower or I can throw it in a green salad.  Add a bit of salsa (no sugar added) and you've got yourself a tasty lunch idea.  It's quick and it's easy.  Best of all, I'm not breaking the bank by going to a restaurant and ordering something that I'm not even sure is authentic.  Therefore, creating a fatter pocketbook, while my waistline gets leaner.  WIN!


Fruit Cups are Your Friend

 
Get yourself a good set of storage containers with cup sizes included.  Trust me...this will be the best investment you will make during this transition.  I use my containers for most everything.  But I use them the most to make fruit cups.  I love to combine different fruits, nuts and vegetables to make interesting and tasty snacks.  I've tried everything from mixed berry cups (strawberry, blackberry, blueberry) to mixed fruit and veggies (cucumber, strawberry, blueberry).  The combinations are endless!  Make your fruit and veggie cups the same day you prepare your lunch for the week.  Hint:  If you get bored with plain ole fruit you can throw them into a saucepan with some walnuts and a pinch of cinnamon and water for a few minutes.

Eat Like a Rabbit
When I open my refrigerator the first thing I see is a container full of green salad.  I eat green salad before lunch and dinner everyday.  I can eat as much of it as I want and it helps to pre-fill my belly before I partake in the main course.  This is my way of maintaining portion control.  If I fill my stomach half full of green salad then I won't overeat and I'll feel full and satisfied quicker and for a longer period of time.  A typical green salad for me consists of:  romaine lettuce, tomatoes, celery, red onion, cucumber, and bell pepper (purple cabbage makes a great addition also).  A green salad will last up to four days in my refrigerator.  I always finish it in two days, so it has never been an issue.  I make my own delicious vinaigrette to drizzle over the top.


Shake it Up for Breakfast
A typical morning around my house goes something like this.  Wake around 6am, start a pot of coffee and begin breakfast before trotting of to CrossFit around 7:30am.  It's not always easy to stop long enough to scramble eggs (although I do manage from time to time).  Never fear, there is a solution to this problem.  I've learned to love my blender.  Before I started on this journey, my blender sat on a shelf in the pantry collecting dust.  Today, it's a staple in my kitchen appliances and allows me to get extremely creative with my fruits and veggies.  Try different combinations of fruits and veggies just like with the fruit cups.  Add a serving of unsweetened almond milk and a couple of tablespoons of almond butter along with a cup or so of ice and you have a great way to start your day.  Just make sure you don't wake everyone else in the house.

The Journey Begins

A few weeks ago, the owner of my local CrossFit box approached our 8am morning class with a proposition.  The deal was...he was willing to offer any member of our class two months of free CrossFit if they accepted his challenge and lost the most amount of weight by changing their diet to Paleo for 24 days.  Everyone was eligible and the challenge would start the following Monday.  Being a competitor and knowing that I could benefit from the prize, not to mention the change in my diet, I decided to accept his proposal.  I was hellbent on changing my diet first thing Monday morning.  The problem was, I knew very little about the Paleo lifestyle.  It was time to do some research. 

I surfed the web for the next several days and found enough information to get me started.  I discovered really quickly what not to eat - no grains, no dairy, no legumes, no sugar or processed foods.  In other words, no fun.  That's what I thought at first but in the past 20 days my outlook on the Paleo lifestyle has changed completely and so has my mid-section.  I've dropped ten pounds and shrunk two inches in my waistline and I haven't felt hungry at all, unlike the other diets I've tried in the past.  I have four days left of my 24 day challenge and I have decided to extend the journey for an entire year.  I have also decided to drag my better half along with me for the ride and anyone else who wants to follow us along our path to great health and fitness.

What is the Paleo diet?

The Paleo diet comes from the eating habits of our hunter-gatherer ancestors - leans meats, seafood, vegetables, fruits, and nuts/seeds.  It's the healthiest diet in the world and it is grounded by the belief and understanding that the best diet is the one in which we are genetically adapted.  It is backed by documented scientific evidence and by real-life achievements in weight loss by everyday people.  I have experienced the results first hand.  In doing my research, I found that the best description I got of the Paleo diet came from The Whole9 Nutrition Elevator Pitch at whole9life.com.  Here's how it goes.

The Whole9 Nutrition Elevator Pitch
I eat “real” food – fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important – I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.
It’s not a low calorie “diet” – I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. Fat isn’t the enemy – it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.
Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body. It’s been doing great things for my energy levels, body composition and performance in the gym. It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.

I couldn't have said it better myself!

Why choose Paleo over other diets?

I'm choosing to go Paleo for a year to show not only myself, but everyone, that there are ways of preventing illnesses like obesity, diabetes, cancer, heart disease and stroke through proper diet and exercise.  I believe in the Paleo diet because it works!  It makes perfect sense.  We were designed to eat this way.  Not to mention, there are so many delicious foods and creative recipes to choose from on the Paleo diet that it would be a shame to eat any other way.  Whether you are an athlete who is trying to improve his/her perfomance or an on-the-go mom/dad just looking to shed a few pounds, anyone can reap the benefits of eating clean and staying healthy.  So...In the spirit of my own journey, I challenge everyone to take control of your own health.  Give up those late night trips to the drive-thru and pour those soft drinks down the drain.  Put down those donuts and trash those Dorito's!  Change your diet to Paleo for three weeks, if you don't see results go back to the twinkies and ice-cream.  Commit to a cleaner diet and you will start living a fuller life.  You ask, "Why should I choose Paleo over other diets?"  My response to you is, "Why not?"  If that's not good enough, here are a few reasons, in addition to the ones I've already given.

- Helps weight loss efforts.
– Increased strength, endurance and performance.
– Sex drive in overdrive.
– Constant and radiant energy.
– Clear and smooth skin.
– Deep and restful sleep.
– Good for mental clarity and positive attitude of the natural.