Quick Paleo Start-Up

So, you’re interested in going Paleo? There are lots to research before jumping in with both feet. I know, I know, you want to start NOW! I speak from experience that when you’re gung-ho about something you don’t want to research, you just want it to happen.

So, I spoke a little about “My Paleo Life“, now I’m going to give you a few suggestions on how you can get started while you wait for it to all come together. Of course, before we get started…I’m NOT a health professional, this all comes from my experience, done by research I have done. Hardcore Paleo people, remember you had to start somewhere too and this is just part of how it began for me.

So-Easy-A-Caveman-Can-Do-It

BYE-BYE CRAP FOOD

First you’re gonna wanna clean house…ugh! You’re going to really want to do some research as to what is Paleo Clean. If I say “clean” that could mean whole grains to you, but that’s not Paleo. Balanced Bites provides amazing guides to direct you on where to start with Paleo Foods, Paleo Pantry, Food Quality and lots more.

Bottom line NO junk food, NO preservatives, NO foods containing gluten, NO legumes (including peanuts) NO refined sugar. Start with eliminating one or 2 of those and work your way through the list.

FOOD aka W.T.F. DO I EAT?

You’ve read the Paleo & Non-Paleo foods and need to come up with a game plan. In the meantime you’re dreading eating chicken and broccoli daily until you know what else you can eat. Fear not! I’ve compiled a list of foods I started with on my 2nd week…once I was over eating chicken and broccoli.

The foods you buy should be the BEST quality with NO preservatives. Ideally you want all organic produce and meats. In addition you want your beef to be grass-fed and, if you can find it, grass finished. ALL meats should be antibiotic free, by law they’re already hormone free. Do the best you can with what you can and eventually upgrade.

  1. Applegate Roast Beef Slices
  2. Bacon Nitrate Free
  3. Bragg’s Apple Cider Vinegar
  4. Chicken Breast
  5. Coconut Aminos (a soy sauce replacement, sometimes hard to find, I found mine at Whole Foods)
  6. Coconut Milk (replaces milk in coffee, look for just coconut milk without thickeners, I like Trader Joes.)
  7. Coconut Oil AND/OR Ghee (this is replacing ALL your old veggie, canola and seed oils)
  8. Eggs (Free range is ideal)
  9. Fish (Fresh or frozen & ideally ocean caught)
  10. Beef
  11. Fruit (whatever you think will help with a sweet tooth, I love green apples)
  12. Raw Honey
  13. Raw Almonds
  14. Romain Lettuce
  15. Veggies (assorted, fresh or frozen, except NO legumes which include green beans)

Next you need to rethink your meals. Don’t label them BREAKFAST, LUNCH & DINNER. Think of them as meal 1, 2 & 3. The sooner you get onboard with that the better, it took me a few weeks, but now I can grab anything from the refrigerator for “breakfast”. C’mon, you’ve had cold pizza for breakfast, so you know what I’m talking about. Remember leftovers can be made into something fabulous, just think outside the box.

  1. Eggs (any way you like) w/ meat (bacon, chicken, beef, etc.)
  2. Paleo Tacos (Spicy meat placed in romaine lettuce topped with chopped tomatoes and avocado)
  3. Meat & Grilled Veggie Salad w/ Apple-Honey Dressing (1/4 c Apple Cider Vinegar + 1/2 tsp honey)
  4. Stir Fry Meat & Veggies
  5. Meat and Appleslaw
  6. Hamburger Patty on a bed of lettuce topped with veggies (and maybe some Sriracha Cream Sauce)
  7. Meat slices wrapped around veggies w/ the ACV Honey Dressing above
  8. Surf N Turf (Steak & grilled seafood)
  9. Fruit & Almonds w/ coconut milk (eat like cereal)
  10. Fruit w/ Raw Almonds OR Bacon (it’s gooooood)

The key is going to be PLAN PLAN & PLAN!!!! Don’t worry about calories and forget your fear of fat, just eat Paleo approved foods until you’re no longer hungry. At first you will probably start with lots of almonds for a snack , eventually, as you get use to the meals, you will transition to things like prosciutto wrapped apples or crab stuffed avocado halves.

LISTEN TO SOMETHING NEW

There are quite a few podcasts that are Paleo based. There are tips from each that I find useful, but then there are some things I just can’t get onboard with. I’m able to listen to podcasts on my way to and from work as well as at work. I’ve listened to the same podcasts over and over. The longer you live Paleo, the more sense it all makes. The second time you listen something new will resonate and so on. It’s a constant education.

  • Underground Wellness – Sean Croxton, the most energetic podcaster around, has topic specific casts. When on his lists of casts, use the search tool and search “Paleo”, there are dozens and I highly recommend you listen to each.
  • Balanced Bites – Diane & Liz are a wealth of knowledge and touch on multiple topics per episode.
  • The Paleo View – Stacy & Sarah discuss how Paleo changed them and offer their tips and experiences.
  • Revolution Health Radio – Chris Kresser gets heavy into the science of a Paleo lifestyle.
  • Paleo Solution – Robb Wolf gets deep into the science of Paleo as well heavy lifting talk. Listen to Robb on episode #245 of The Joe Rogan Experience…it’s fantastic.

THE BELOVED INTERNET

There are sooooo many blogs and websites I love to troll, but it’s all based on my mood. Do I want recipes, a little education on gut health or am I just looking to be entertained? I don’t even know what I want.

  • Robb Wolf – The host of Paleo Solution lays out the basics in an easy way. One of the FIRST sites you should checkout.
  • Weston A Price – Probably could have been in the #1 spot, but it’s slightly more research heavy. However, definitely checkout what it’s about.
  • Marks Daily Apple – Mark has a nice balance of recipes as well as health related topics. Lots of resources there, so be prepared to be overwhelmed.
  • Balanced Bites – 1/2 of the Balanced Bites Podcast, Diane gives a great practical approach on the Paleo lifestyle as well as supplementation.
  • PaleOMG – This site is just fun, I want to be friends with Juli, her blogs crack me up. She gives the run down of what’s going on with her in an honest and open way and then provides a tasty recipe to top it all off.

GET YO’ READ ON!

Everyone needs a book or 10 to start out with. Recipes, informational, workout…whatever…you need a reference guide. There are toooooons of fantastic books out there, but these are the 5 I started with and still use the most. Go to OM SHOPPING and take a look at some of my favorites.

  • Practical PaleoIf you could only purchase 1 “Paleo” book, this should be the one. Diane Sanfilippo, host of the Balanced Bites podcast ,created the BEST guide (in my opinion). There are meals plans for specific conditions, recipes, an education on Paleo, the importance of gut health as well as a Poop Pageant…WINNING!
  • Paleo Solution – Robb Wolf takes you through what Paleo is and the reasoning…a must have!
  • The Paleo Diet – Loren Cordain get deep into the science, but is considered THE Paleo guru.
  • Everyday Paleo – Sara Fragoso’s cookbook gives some very simple recipes as well as a weekly menu.
  • Paleo Indulgences – Tammy Credicott’s cookbook is another MUST have if you love to bake and especially if you loooove treats. These recipes can help you from going off the Paleo wagon.
Ok, seriously, that’s enough to start with. Here’s your TO DO LIST
  • Toss (Remove all Frankenfoods from your home)
  • Shop (Restock your home with nutrient dense foods)
  • Plan your meals, especially snacks (don’t underestimate your need for snacks)
  • Listen (try a podcast or 2 from the beginning)
  • Read (buy 1 book and pick a website to start reading)

Feel free to contact me with questions…GOOD LUCK!

MAHALO!

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2 thoughts on “Quick Paleo Start-Up

  1. I have a snack question. I eat braesfakt at 7 and then usually have a Pure Protein bar for a snack at 10. Lunch is then at 12:10. What can I do in place of the bar that would be Paleo’s? I have the Larabar, but then wouldn’t I be short the protein? Do I need to do chicken to get the protein at that time? Convenience is better as during this time I am in class with students, but I will do what I need to. Thanks for your help.

    • Sounds like my schedule. I think it’s important to change your thinking about meals and snacks. What I do around 10ish is have 1/4 c raw almonds and a banana, baked chicken nuggets, chicken salad (mayo and all) or if I need to “sneak” something I love gluten-free beef jerky (Trader Joes). I try to keep Larabars, which I loooove, as a “treat” otherwise I can’t stop eating them.

      Let me know if you have any other questions.

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