Tag: Paleo
July 1, 2012

Mike McDonnell: Paleo Challenge Testimonial


I was introduced to Anitra and Paleo Nutrition through Crossfit Full Circle during February 2012. I had already begun my journey back to fitness through crossfit and things were going well but then I heard about some kind of 30 day Paleo challenge.  I went to the information session and was ready to go! Anitra made it easy. I thought Paleo was going to be hard since I didn’t know much about it but Anitra has put together a great little book to guide you through the whole 30 days. The book in itself can get you through it but Anitra goes well beyond by making herself available via email, phone, facebook and just about any other way you can think of contacting her.  She knows exactly when you will need a little motivational quote and there it is, it magically shows up in you inbox or on the facebook page.  Anitra has put together a very professional Paleo guidance program and I’d recommend it to anyone who is looking to change their life. The 30 days with Anitra has changed my life and has kick started a true lifestyle change. I lost 11.5 lbs…3 inches from my waist and 2 inches from my hips in 30 days! The program Anitra guides you through will get you results. I think we had 16 people in our challenge and not one person “failed”, everyone saw positive results and some were absolutely amazing! Give Anitra a shout if you are looking to make a change because she will walk you through the entire 30 days. Thanks Anitra, I feel great and I’m still going!

Mike McDonnell

30 day start: 2/18/12

Finish: still going

Check him out at http://peakpaleo.com

November 17, 2011

Paleo Nutrition: A Quick Reference


A Crash Course in the Basics of the Paleolthic Diet

For millions of years, humans and their relatives have eaten meat, fish, fowl and the leaves, roots and fruits of many plants. One big obstacle to getting more calories from the environment is the fact that many plants are inedible. Grains, beans and potatoes are full of energy but all are inedible in the raw state as they contain many toxins. There is no doubt about that- please don’t try to eat them raw, they can make you very sick.

Around 10,000 years ago, an enormous breakthrough was made- a breakthrough that was to change the course of history, and our diet, forever. This breakthrough was the discovery that cooking these foods made them edible- the heat destroyed enough toxins to render them edible. Grains include wheat, corn, barley, rice, sorghum, millet and oats. Grain based foods also include products such as flour, bread, noodles and pasta. These foods entered the menu of New Stone Age (Neolithic) man, and Paleolithic diet buffs often refer to them as Neolithic foods.

The cooking of grains, beans and potatoes had an enormous effect on our food intake- perhaps doubling the number of calories that we could obtain from the plant foods in our environment. Other advantages were soon obvious with these foods:

· they could store for long periods (refrigeration of course being unavailable in those days)

· they were dense in calories- ie a small weight contains a lot of calories, enabling easy transport

· the food was also the seed of the plant- later allowing ready farming of the species

These advantages made it much easier to store and transport food. We could more easily store food for winter, and for nomads and travelers to carry supplies. Food storage also enabled surpluses to be stored, and this in turn made it possible to free some people from food gathering to become specialists in other activities, such as builders, warriors and rulers. This in turn set us on the course to modern day civilization. Despite these advantages, our genes were never developed with grains, beans and potatoes and were not in tune with them, and still are not. Man soon improved further on these advances- by farming plants and animals.

Instead of being able to eat only a fraction of the animal and plant life in an area, farming allows us to fill a particular area with a large number of edible plants and animals. This in turn increases the number of calories that we can obtain from an area by some 10 to 100 fold or more. Then followed the harnessing of dairy products, which allow man to obtain far more calories from the animal over its lifetime than if it were simply slaughtered for meat. Dairy products are interesting as they combine a variety of components- some of which our genes were ready for and some not. Whist cows milk is ideal for calves, there are several very important differences between it and human milk. For example, the brain of a calf is only a tiny fraction of its body weight whereas humans have very big brains. Not surprisingly, cows milk is low in critical nutrients for brain development, particularly omega 3 fats.

Paleolithic Diet buffs refer to the new foods as Neolithic foods and the old as Paleolithic Diet foods. In simple terms we see Neolithic as bad and Paleolithic as good. Since then, some other substances have entered the diet- particularly salt and sugar, and more recently a litany of chemicals including firstly caffeine then all other additives, colourings, preservatives, pesticides etc.

The characteristics Grains, Beans and Potatoes (GBP) all share:

· They are all toxic when raw- there is no doubt about this- it is a fact that no competent source would dispute- they can be extremely dangerous and it is important never to eat them raw or undercooked. These toxins include enzyme blockers, lectins and other types.

· Cooking destroys most but not all of the toxins. Insufficient cooking can lead to sickness such as acute gastroenteritis.

· They are all rich sources of carbohydrate, and once cooked this is often rapidly digestible-giving a high glycemic index (sugar spike).

· They are extremely poor sources of vitamins (particularly vitamins A, B-group, folic acid and C), minerals, antioxidants and phytosterols.

Therefore diets high in grains beans and potatoes (GBP):

· Contain toxins in small amounts

· Have a high glycemic index (ie have a similar effect to raw sugar on blood glucose levels)

· Are low in many vitamins, minerals, antioxidants and phytosterols- ie they are the original “empty calories”

· Have problems caused by the GBP displacing other foods

As grains, beans and potatoes form such a large proportion of the modern diet, you can now understand why it is so common for people to feel they need supplements or that they need to detoxify (ie that they have toxins in their system)- indeed both feelings are absolutely correct. Unfortunately, we don’t necessarily realize which supplements we need, and ironically when people go on detoxification diets they unfortunately often consume even more Neolithic foods (eg soy beans) and therefore more toxins than usual (perhaps they sometimes benefit from a change in toxins).

The Essentials

Eat none of the following:

· Grains- including bread, pasta, noodles

· Beans/Legumes including string beans, kidney beans, lentils, peanuts, snow-peas and peas

· Potatoes

· Dairy products

· Sugar

· Salt

 

Paleo Foods & List

Paleo diet consists of foods that could’ve been hunted, fished and gathered.  This includes seafood (caught in the “wild” not farmed) and lean cuts of meat, free of food additives and preferably from grass-fed/free range animals; they typically contain higher levels of omega-3 fats compared to grain-produced domestic meats. Let’s not forget eggs that could’ve been gathered!

Here is a detailed list of Paleo Preferred Foods:

Proteins

Meats:
Beef, Flank steak, Top sirloin steak, Hamburger, London broil, Chuck steak, Veal, Pork, Pork loin, Pork chops, Rabbit, Goat, Lamb.

Game meat:
Alligator, Bear, Bison (buffalo), Caribou, Elk, Emu, Goose, Kangaroo, Muscovy duck, New Zealand cervena deer, Ostrich, Pheasant, Quail, Rattlesnake, Reindeer, Squab, Turtle, Venison, Wild boar, Wild turkey.

Organ meats: 
Beef, lamb, pork and chicken livers, Beef, pork and lamb tongues, Beef, lamb and pork marrow, Beef, lamb and pork “sweetbreads”

Poultry:
Chicken breast, Turkey breast, Game Hen breasts.

Eggs:
Chicken, Duck, Goose.

Fish:
Bass, Bluefish, Cod, Drum, Eel, Flatfish, Grouper, Haddock, Halibut, Herring, Mackerel, Monkfish, Mullet, Northern pike, Orange roughy, Perch, Red snapper, Rockfish, Salmon, Scrod, Shark, Striped bass, Sunfish, Tilapia, Trout, Tuna, Turbot, Walleye, Any other commercially available fish.

Shellfish:
Abalone, Clams, Crab, Crayfish, Lobster, Mussels, Oysters, Scallops, Shrimp.

 Carbohydrates

Vegetables:
Artichoke, Asparagus, Beet greens, Beets, Bell peppers, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Collards, Cucumber, Dandelion, Eggplant, Endive, Green onions, Kale, Kohlrabi, Lettuce, Mushrooms, Mustard greens, Onions, Parsley, Parsnip, Peppers (all kinds), Pumpkin, Purslane, Radish, Rutabaga, Seaweed, Spinach, Squash (all kinds), Swiss chard, Tomatillos, Tomato ( a fruit that thinks it is a vegetable), Turnip greens, Turnips, Watercress.

Fruits:
Apple, Apricot, Avocado, Banana, Blackberries, Blueberries, Boysenberries, Cantaloupe, Carambola, Cassava melon, Cherimoya, Cherries, Cranberries, Figs, Gooseberries, Grapefruit, Grapes, Guava, Honeydew melon, Kiwi, Lemon, Lime, Lychee, Mango, Nectarine, Orange, Papaya, Passion fruit, Peaches, Pears, Persimmon, Pineapple, Plums, Pomegranate, Raspberries, Rhubarb, Star fruit, Strawberries, Tangerine, Watermelon and most all other fruits.

Fats

Nuts & Seeds: 
Almonds, Brazil nuts, Chestnuts, Hazelnuts (filberts), Macadamia nuts, Pecans, Pine nuts, Pistachios (unsalted), Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts.

*No peanuts; they are a legume/ No cashews; Cashews are in the same family as poison ivy and poison sumac. Like the others in this family, the cashew plant contains powerful but natural chemical irritants, so handling and eating raw cashews will cause the familiar itchy skin reaction. They must be baked or roasted to be eaten. Paleo rule of thumb: it is can’t be eaten in it’s natural/raw state: YOU DON’T eat it!

Oils : 
Olive, avocado, walnut, flax seed, coconut.

 

To give you a visual here are 2 Paleo Food Pyramids:

 

Pyramid 1.

 

 

This Paleo Pyramid is a very good representation of how I eat. I know there is a bit of controversy when it comes to diary and the paleo diet. In the strict Paleo sense, dairy of any form was not consumed in the paleolithic era, other than human milk in infancy of course. It just wasn’t very practical to milk wild game. However just because something isn’t paleo doesn’t mean it is bad, and just because something is Paleo doesn’t mean it is healthy. You must pay very close attention to your body and how it reacts to different foods. If you are considering  keeping dairy in your meal plan I STRONGLY suggest you do the research of the benefits of non pasteurized/non homogenized diary vs pasteurized/homogenized dairy.  If you do chose to keep dairy in your diet I recommend  consuming raw, free range, full fat and grass fed dairy.

Pyramid 2.

Courtesy of Castle Grok

 

What’s Right For You?

As you can see there are variations of the Paleo Pyramid. I don’t believe there is a right or wrong answer here. Not everyone’s bodies will have the same reactions to this diet.  Listen and pay attention to YOUR body and how it reacts with different foods and  you will know what food combinations work best for you. No one knows your body better than you do.

It is up to you as an individual to choose if Paleo is right for you and how to implement the diet into your life

 

When you make the Paleo transition you can expect some minor tuning issues- don’t worry, you can deal with them:

· It will take some time for your body to adjust to the changes after all these years. There is a huge surge in your vitamin intake. There is a huge decrease in your toxin intake.

· Start with breakfast for few days, as this is the easiest place to start as most people eat it at home, and it tends to be the least Paleolithic meal of the standard 3. For weight loss you will eventually need to reduce your carbohydrate intake, but ignore this initially as most people have high carb intakes and this can continue for the first few days that you are on this diet. If you reduce too quickly then you may fell unwell. Then move on to lunch or dinner for a few days and then to all 3 meals. If you work, you will often find it easier to take your lunch to work.

· Keep reading more about the lifestyle- and read it again. Remember, there are many dietary myths that will need to be unlearned. Particularly, please read the section on fats several times. Knowledge on fats has exploded over the last decade and there is a realization in mainstream nutrition that omega 3 fats are critical to good health. It is very important to ensure that you have an adequate intake of these. The low fat diet craze of the 90’s was well intentioned but many people “threw out the baby with the bath-water”- most people reduced omega 3 fat intake as well as other fats, and sometimes even increased omega 6 fats. There is now a realization that the low fat diet theory of the 90’s doesn’t often work (it has about a 6% success rate like most other diets) and that the vast majority of the Western population need to increase their omega 3 intake and decrease their omega 6 intake. Even if you don’t end up on a Paleolithic Diet, you will benefit from a better appreciation of fats.

 

 


http://www.earth360.com/diet_paleodiet_balzer.html

 

    

 

 

 

 

 

 

November 14, 2011

Paleo Glazed Ham and Mediterranean Vegetables


Glazed Gammon and Veggies make for a delicious meal idea

 

Baked Ham

1 bone-in half ham, 7-10#

Whole cloves  – enough to stud ham all around top about an inch apart

Aluminum foil – enough to tent ham in a large roasting pan and form a tight seal

 

Glaze

3/4 cup 100% pineapple juice (Knudsen’s is my preferred brand)

3/4 cup 100% orange juice

1 large apple, peeled and diced (Use Johnagold if available…highest amount of pectin)

1/2 tsp. cinnamon

 

1. In a small saucepan combine the juices and apple and bring to a boil.  Boil until apple pieces soften and the juices start to thicken.  Continue until the juice is reduced to about 3/4 cup and is slighty syrupy.  Remove from heat, strain the apples out and discard them  and set glaze aside.  Reheat the glaze if necessary when it comes time to glaze ham.

If you are going to soak the ham, DON”T UNWRAP IT! Place  Porky in a large container and cover with hot tap water and let it sit for 45 minutes.  Drain the water and repeat for another 45 minutes.  While the ham is soaking make your glaze.

 

2. Preheat the oven to 250 degrees and set the oven rack on the lowest setting.

 

3. Unwrap the ham and place in a large roasting pan.  Stud the ham with the cloves (about an inch apart).  If you don’t have cloves or don’t want to use them, no worries.  This will not make or break your ham prowess!  Cover the ham with foil, making a little tent for it and seal the foil tightly against the sides of the roasting pan.

 

4. Bake the ham until an instant read thermometer registers 100 degrees when placed into ham’s center.  This cooking time calculates to about 10 minutes per pound.  If you did not soak the ham in how water, then you have to increase your cooking time to 18-20 minutes per pound.

 

5. Remove the ham from the oven,remove the foil and turn the oven temperature up to 350 degrees.  Brush half of the glaze onto the surface of the ham,  like you are painting it. Return the ham to the oven for 10 minutes.

 

6. Remove ham from oven and brush with more  of the g glaze.  Let the ham sit for about 15 minutes before slicing.  If there is any glaze left over, mix it with the ham juices to serve with sliced ham.

 

Mediterranen Vegetables

1. Select Veggies of choice. I chose peppers, onions, cherry tomatoes and courgettes. (NB: For anyone who would like to point out that Courgettes are not ‘Paleo’ then do kindly pull your head out of your bottom. Nobody got fat or sick eating a courgette every once in a while.)

2. Chop appropriately and grill for approximately 30 minutes

3. Add Paleo Pesto to taste.

Serve and enjoy.

 

Thanks to Paleo Companion for the Ham Recipe.

October 27, 2011

CF Fenrir’s Ulitmate 29 Day Paleo Challenge, What is your Motivation?


Motivation, there is tons of it  posted all over the  CrossFit community’s FaceBook profiles and we are very proactive about sharing it because Motivation is imperative to maintaining a healthy lifestyle!

We are starting Day 6 of Fenrir Fitness’s 29 Day Ultimate Paleo Challenge and I want to know what motivated you to accept it. Everyone is motivated by something rather it be aesthetic or health reasons,  to improve  fitness performance and some are motivated by the social benefits of a healthy lifestyle. You may be motivated by one,  all or none of these reasons. Over time the source of your motivation is likely shift.

I want you write in your food log the reasons you decided to participate in the Paleo Challenge and SPECIFIC goals you aim to achieve by the end of the 29th day. Is it a size goal? Are you an 8 but want to be a 5? Do you have health issues you want to get control of, maybe high blood pressure? Are you hoping the Paleo diet will  improve your performance so you can set a new Fran PR?   There are no right or wrong answers, whatever your motivation ,  the fact  that you have decided to improve your health and take control of your nutrition is AWESOME!

Once you have determined your SPECIFIC goals and written them down in your food log,  transfer them to post it notes and stick them everywhere; on the fridge,  the dash of your car, save them in your phone and anywhere else you can think of that will keep your goals visible to help you stay focused and MOTIVATED!

 

Just for fun some goal setting statistics:

“There was a study done at Harvard between 1979 and 1989. Graduates of the MBA program were asked “Have you set clear written goals for your future and made plans to accomplish them?” The results of that question were:

1. Only 3% had written goals and plans
2. 13% had goals but not in writing
3. 84% had no specific goals at all

10 years later Harvard interviewed the members of that class again and found:

1. The 13% who had goals but not in writing were earning on average twice as much as the 84% of those who had no goals at all
2. The 3% who had clear, written goals were earning on average 10 times as much as the other 97% of graduates all together. The only difference between the groups is the clarity of the goals they had for themselves”

WRITE DOWN YOUR GOALS PEOPLE! NOW! 😀 Olly will check!!

August 25, 2011

Paleo Zone, How to Get Started – A Step by Step Guide


Hello! I am so happy you have come across my blog!  This means you are looking into Paleo or Paleo Zone nutrition and that excites me. When I started paleo zoning the results were absolutely amazing!

I leaned out, my body has regulated itself, my performance output  increased, I felt healthier and look younger , my mind is clearer and after years of improper sleep I finally started sleeping through the night! The benefits from eating Paleo Zone just goes on.  I know you will have similar results if you make the commitment to clean eating.

I have written this blog with the hope of providing you some guidance, support and helpful tips to ensure your success with the Paleo Zone.

Caveman

Eat and shop like a caveman

Going Paleo Zone can be daunting for those who are new to the concept so I have put together an easy step by step guide to help you get started. Welcome to Paleo Zone for Dummies!

First I would like to give you a brief explanation of what Paleo Zone is.

What is the Paleo Diet?

Eating a Paleo Diet means you eat food that would’ve been available to you had you existed during the paleolithic era  that started about 2.5 millions years ago. It is also referred to as  the Paleolithic Diet, Caveman Diet or Hunter Gatherer diet.  The idea is that your genes and physiology evolved through the process of natural selection and are most adapted to be nourished with the food in your natural environment. Or in much simpler terms; Eat what a caveman would’ve eaten. This would’ve included the whole spectrum of animal food; beef, fish, shellfish, poultry, pork, lamb, bison, …you get the idea, this also included their fat and organs! (Yes, I know this probably seems gross but remember you’re a caveman/woman damnit!)  You would have also eaten eggs and seasonal vegetables, fruits, nuts and berries that were edible in their raw form. The idea is to replicate this way nourishing our bodies to the best of our ability in a modern world, which can be very tricky depending on your geographical location.                                                   Just remember to eat like this:

To give you a better visual here are 2 Paleo Food Pyramids:

 

 Pryamid 1.

Paleo Diet Food Pyramid

 

This Paleo Pyramid is a very good representation of how I eat. I know there is a bit of controversy when it comes to diary and the paleo diet. In thestrict Paleo sense, dairy of any form was not consumed in the paleolithic era, other than human milk in infancy of course. It just wasn’t very practical to milk wild game. However just because something isn’t paleo doesn’t  make it bad, and because something IS Paleo doesn’t mean it is healthy. You must pay very close attention to your body and how it reacts to different foods. If you are considering  keeping dairy in your meal plans I STRONGLY suggest you do the research of the benefits of non pasteurized/non homogenized diary vs pasteurized/homogenized dairy.  If you do chose to keep dairy in your diet I recommend to ONLY consume raw, free range, full fat and grass fed dairy ,  HERE is a link to help you find raw milk & dairy in your area .

Pyramid 2.

Courtesy of

What’s Right For You?

As you can see there are variations of the Paleo Pyramid. I don’t believe there is a right or wrong answer here. Not everyone’s bodies will have the same reactions to this diet.  Listen and pay attention to YOUR body and how it reacts with different foods and  you will know what food combinations work best for you. No one knows your body better than you do.

It is up to you as an individual to choose if Paleo is right for you and how to implement the diet into your life

What is Zone Diet?

Zone eating  is creating a balance of Macronutrients or what you commonly hear them referred to as:

Protein (lean, natural meats are preferred)

Fat (one of the most important macronutrients!)

Carbohydrate (mostly low glycemic-load fruits and vegetables)

Balancing the ratios of these 3 components in your diet is called a  Zone diet or Getting in the Zone. This is simply eating all of your foods  in proportions that balance the body’s hormonal response to food.

Hormonal balance affects all important components of your wellness: body composition, energy utilization, blood chemistry, and much more.  Food is just like a drug. Confused? But just think about it for a second… Ok your second is up! Ingesting drugs causes physiological changes in your body.  Ingesting food has the same effect.  It can bring about positive or negative changes in your body.  Would you take 17 Tylenol capsules for a headache? Hell NO!  Would you consume expired, low-quality medicine?  Of course not.  Then why would you expect different results when you feed your body  more food than it requires and comprise your diet with low-quality processed garbage that has no nutritional value?  Ok I think you get the point – lecture is over 🙂

 Getting Started

Congratulations! This is your first step to getting into the Zone : CLICK HERE  this link takes you to a Zone calculator that calculates how many meals/snacks you are allotted per day &  how many blocks per meal/snack you should have based on 3 factors:

1. Body weight

2. Body fat percentage

3. Weekly activity levels

You will get a Personal Daily Zone Prescription, I will explain my Zone Prescription with you as an example so it is easier to understand:

block example

 

 A  nifty spreadsheet tool that allows you to calculate your Zone serving sizes!! It does the math for you! WHEW!! Aren’t you relieved!? I certainly was!

Download! CLICK HERE!

  It looks like this:

 

Zone Speadsheet

Let’s recap shall we:

If you scroll back up to my Personal Daily Zone Prescription, you will remember I am allotted 3 Blocks for breakfast, so I enter “3” where it ask for the number of blocks

If I want eggs for breakfast, 1 egg = 1 Protein Block
I’m allotted 3 Protein blocks for Breakfast  so I will eat 3 eggs

Now for Fats, I love avocado!  1 tbsp of avocado = 1 Fat Block
I’m allotted 3 Fat block for Breakfast  so I will eat 3 tbsp of avocado

Carbohydrates, let’s have some Cherries. 7 Cherries = 1 Carbohydrate Block
I’m allotted 3 carbohydrate blocks for Breakfast, I can eat 21 Cherries.

Now if you reference my Personal Daily Zone Prescription you will see that I am allotted 1 block snacks,  now I go back to the Zone Block Calculator spreadsheet and enter “1” and all the measurements change for 1 block servings. Now I will choose 1 Protein block, 1 fat block and 1 carbohydrate block.

So whatever your block allowance you just plug that number in and all of the measurements will change accordingly!

I suggest that you download the The Food Zone Calculator, It is a great food reference guide & if you’re really smart & you have one of those super smart-smartphones you’ll download it on to that wonderfully evolved electronic device so that you always have it! I personally have it on my phone & a printed copy I keep in my car, in case my phone dies, My “in the car copy” I printed with 1 Block calculated so if  ( I will give you more food reference guides later in the blog)

When I first started Zoning I panicked that I would be hungry and that the food allowance wasn’t enough. I held out on meals when I was hungry to avoid eating up all meal and going to bed on an empty stomach…DO NOT DO THIS!! Just eat and make sure you get all of your blocks in and do not exceed your block allowance. It may take a few days for your body to adjust, but I promise, it will adjust and become very easy.

Opps! I almost forgot, Tabs at the bottom of the spreadsheet!

The Block Calc The Welcome tab will give you a run down of how the spreadsheet works in it’s entirety.

All of the other tabs are block calculators for the different food categories.

The Block Guides Tab is more of a breakdown of macronutrients. Unless you are seasoned with Paleo Zone and understand “Macros” this really will not be relevant to you. Again I will do a follow up blog on Micronutrients for those interested

Starting to Catch on? Great! Now lets mix things up a bit! You might’ve noticed you are required to eat carbohydrates and ALOT of them especially the green leafy carbs in order to meet your block requirements. If you haven’t gotten this far yet just take a look below:Carb blocks

12 spears of asparagus, 2.25 cups of cabbage and 7.5 cups of alfalfa sprouts!!! Each of those is 1 carbohydrate block!  I like to mix them up myself. Instead of 12 spears of asparagus or 2 cups of raw broccoli for a 1 block snack (because my snacks are 1 block) I will divide them in 1/2 and have 6 asparagus spears and 1 cup of raw broccoli or especially like to have vegetables and some fruit for a good carbohydrate mix.

Another good mix for variety,  nuts and seeds!  For example: Lets say I am having a 3 block meal, I know I am allotted 3 blocks of Protein,3 blocks of fats and 3 blocks of Carbohydrates. I will enter “1” into the Zone Block Calculator and pick 3 different 1 block servings out of the fat category and mix them up. For us visual learners ….

fatblocks

ALWAYS, always Always!!!! Eat out of each category when you eat a meal or a snack. DO NOT hoard or save up your favorite category to eat all at once. For instance, I happen to have a sugar monster that lives inside of me and if that nasty little monster had its way I would use up over half my carbohydrate allotments in one sitting munching up fruit!!

This completely defeats the point of Zone eating. It is pertinent that you follow your Personal Prescription in order to get the awesome results you have heard about.  It is all about balancing your macro-nutrients, which I will explain in detail in another blog post.

 

NOW, on the to the fun part of this: EATING!

Paleo Foods & List

Paleo diet consists of foods that could’ve been hunted, fished and gathered.  This includes seafood (caught in the “wild” not farmed) and lean cuts of meat, free of food additives and preferably from grass-fed/free range animals; they typically contain higher levels of omega-3 fats compared to grain-produced domestic meats. Let’s not forget eggs, nuts, seeds and berries that could’ve been gathered!

Here is a detailed list of Paleo Preferred Foods:

Meats:
Beef, Flank steak, Top sirloin steak, Hamburger, London broil, Chuck steak, Veal, Pork, Pork loin, Pork chops, Rabbit, Goat, Lamb.

Game meat:
Alligator, Bear, Bison (buffalo), Caribou, Elk, Emu, Goose, Kangaroo, Muscovy duck, New Zealand cervena deer, Ostrich, Pheasant, Quail, Rattlesnake, Reindeer, Squab, Turtle, Venison, Wild boar, Wild turkey.

Organ meats:
Beef, lamb, pork and chicken livers, Beef, pork and lamb tongues, Beef, lamb and pork marrow, Beef, lamb and pork “sweetbreads”

Poultry:
Chicken breast, Turkey breast, Game Hen breasts.

Eggs:
Chicken, Duck, Goose.

Fish:
Bass, Bluefish, Cod, Drum, Eel, Flatfish, Grouper, Haddock, Halibut, Herring, Mackerel, Monkfish, Mullet, Northern pike, Orange roughy, Perch, Red snapper, Rockfish, Salmon, Scrod, Shark, Striped bass, Sunfish, Tilapia, Trout, Tuna, Turbot, Walleye, Any other commercially available fish.

Shellfish:
Abalone, Clams, Crab, Crayfish, Lobster, Mussels, Oysters, Scallops, Shrimp.

 

This a link to the American Grassfed Association  list  of approved meat producers. AGA defines grassfed products from ruminants, including cattle, bison, goats and sheep, as those food products from animals that have eaten nothing but their mother’s milk and fresh grass or grass-type hay from their birth.

Another great site for grass-fed food & facts is Eat Wild. This link will take you to state-by-state Directory of farms that provide beef, dairy, fruits and veggies.

 

Now on to Carbohydrates

Vegetables:
Artichoke, Asparagus, Beet greens, Beets, Bell peppers, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Collards, Cucumber, Dandelion, Eggplant, Endive, Green onions, Kale, Kohlrabi, Lettuce, Mushrooms, Mustard greens, Onions, Parsley, Parsnip, Peppers (all kinds), Pumpkin, Purslane, Radish, Rutabaga, Seaweed, Spinach, Squash (all kinds), Swiss chard, Tomatillos, Tomato ( a fruit that thinks it is a vegetable), Turnip greens, Turnips, Watercress.

Fruits:
Apple, Apricot, Avocado, Banana, Blackberries, Blueberries, Boysenberries, Cantaloupe, Carambola, Cassava melon, Cherimoya, Cherries, Cranberries, Figs, Gooseberries, Grapefruit, Grapes, Guava, Honeydew melon, Kiwi, Lemon, Lime, Lychee, Mango, Nectarine, Orange, Papaya, Passion fruit, Peaches, Pears, Persimmon, Pineapple, Plums, Pomegranate, Raspberries, Rhubarb, Star fruit, Strawberries, Tangerine, Watermelon and most all other fruits.

Now my Favourite:

Fats

Nuts & Seeds:
Almonds, Brazil nuts, Chestnuts, Hazelnuts (filberts), Macadamia nuts, Pecans, Pine nuts, Pistachios (unsalted), Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts.

*No peanuts; they are a legume/ No cashews; Cashews are in the same family as poison ivy and poison sumac. Like the others in this family, the cashew plant contains powerful but natural chemical irritants, so handling and eating raw cashews will cause the familiar itchy skin reaction. They must be baked or roasted to be eaten. Paleo rule of thumb: it is can’t be eaten in it’s natural/raw state: YOU DON’T eat it!

Oils :
Olive, avocado, walnut, flax seed, coconut.

 

Helpful Tip for Success!

Focus on quality of food by shopping the perimeter of the grocery store. Buy fresh fruit, vegetables, and meat. Buy frozen vegetables and meat only if you must. It is acceptable to venture down the aisles for a few select things like nuts, beans, canned tuna, olives, etc. The aisles are generally one big processed,  nutritionally worthless carb-fest
Read your labels!! If the ingredients are anything more than the food itself  & it’s not natural it’s a Paleo no-no (if you buy a bag of almonds, ingredients should say “almonds” nothing more)
Pick a day to weigh and prepackage your meats & poultry. I measure them into meal and snack  Block servings (3 blocks for meals and 1 block for snack.  I then put the meats or poultry into a freezer bag and spread it flat so that is will thaw very quickly for those last minute or unplanned meals.
Get a big lunch cooler and pack it FULL every morning before you leave the house no matter what your plans or how little time you think they may be, you never want to be stuck! I personally keep a set of measuring spoons, a small scale and a 1 cup measuring cup in it, because I don’t always want what I’ve packed, so this gives me the option to stop by the supermarket and stay in the zone.
If you have a smart phone I recommend downloading your food list in single block measurements (This makes it easy to calculate for meals and snacks,  simply multiply the the food allotment by your block allowance) abd also print it out and take it to Kinkos and laminate  just in case your phone dies!  Make sure it is ALWAYS in your car. This is for those times you’re out and about for an extended amount of time and haven’t packed your food or enough food.
Here is a link to the CrossFit Journals/LarryLendemans Quick Zone Block Reference Food List! This list is calculated in 1block measurements

I had a difficult time remembering what meals I had during the day so I created the food block check list below for myself and found it works very well for tracking meals. I draw it by hand daily and am planning to  laminate it and use dry erase markers to conserve paper. I check off the the blocks as I eat  to ensure I am getting them all in. The reason I break the meals down by block rather than category is for when I split the blocks. It makes it easier to keep track of what I have eaten.

 

daily zone check list

I know this all seems like a lot, I promise you it gets easier.  For the first week or so you will be walking around with that list in your hand constantly, you will feel lost in the supermarket and the days you package your food will seem like forever! Do not be discouraged by this! It is just the beginning! You will find your groove and you will LOVE IT!

 A Paleo to Faileo Timeline

 

 

 

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