Tips for the Beginner

We know the benefits of the paleo diet.  We know it will make us feel better, give us more energy, and make us healthier.  The problem is how do you get started.  After eating a SAD diet for so long, you will need to adjust to a diet of low-carb and high-protein.  This will be a huge adjustment to your diet of processed foods, whole wheat breads, corn, milk, and cereal.  You will try to eat a huge salad with chicken but you will end up still being hungry.  You will have that sudden urge to get some type of bread to fill you up.

Well, I’m here to help you adjust.  I want you to be able to get the full benefits of paleo.  Once you are fully paleo, your body will change into ketosis mode and that fat will melt away so quick that you wished you knew about this diet a long time ago.

To begin, let’s start with breakfast.  First, you normally have some type of milk and cereal.  Well, for paleo, both are no-nos.  Milk is a dairy so that’s a no and cereal is a grain.  Eggs will be your main breakfast ingredient from now on.  You can accompany them with some bacon and even avocados.  They are both full of delicious taste and fat, and they are both okay in paleo.  I would also recommend a side of coconut milk or almond milk.  After that, you will need to get creative and figure out ingredients that are paleo-friendly that you can add to your breakfast list.  For those on the hurry, I recommend making hard-boiled eggs the night before and then you can eat them in the morning.

For lunch, salad will be your main food ingredient.  You can accompany it with many different ingredients to your liking.  Just remember whatever you eat that you make sure the ingredients do not use flour.  This means you cannot eat sandwiches or hamburgers.  You can always go bun-less though.  Since I do cheat every so often, I do incorporate sandwich wraps to my diet.  This is still lower carb than a sandwich but this is definitely frowned upon in the paleo world.  If you do go for a wrap, I recommend getting the spinach wrap.  I know most of you are full-time workers and don’t have time to think about making your food so sometimes you gotta bite the bullet and eat some carbs, wraps are relatively cheap and they have less carbs than a sandwich.

For dinner, I recommend trying to incorporate some type of meaty soup to your meal.  It will make your meal high in protein but it will also give you lots of nutrients that can only come in soup form.  I know most of you have some side of rice, bread, or noodles to get your carbs.  To substitute for that, you will need to get a double size portion of vegetables to substitute.  It will be a challenge for you to adjust but it will be worth it in the end.  You will definitely need to increase your fat intake and fats to make your body full.  I again recommend avocados and even bacon to help fill you up.  You should have a pretty sizable portion of meat and vegetables.  You should go with a free-range chicken meat or grass-fed organic beef.  For those on a budget, just get the highest-quality meat you can purchase but I would stay away from pork.

I hope this gives you a basis to your start on the paleo diet.  There will definitely be more info to come in the future.


Sometimes You Get that Sugar Craving…

Mmmm… cookies, brownies, ice cream, pies, yes, from the past posts, you know I’ve done them. I’ve also got the stomach aches that came after eating them. They are addicting desserts and you best stay away from them! Better yet, you should give them to me. I’ll dispose of them rightly and fix my sugar craving at the same time.

All kidding aside, I do get sugar cravings sometimes but after eating these desserts I once again know that I should not. However today I went to my local Trader Joe’s and found a dessert that might just be okay for me. It actually does contain rice flour, which is not primal but it’s definitely better than normal wheat flour. Of course, I’m cheating again but I’m making the best of it.

Trader Joe’s Gluten Free Brownie Mix

Right on the label it says it’s “easy to prepare” and so it is. You just need an egg, 1/2 cup of vegetable oil, and 1/4 cup of water. Just mix it together and bake it. Now, now, we are cheating by eating this dessert but we do want to make it as much primal as we can. First, be sure to replace the vegetable oil with coconut oil. Oh yes, the brownies will be more primal friendly and it was taste so much better.

Also, I suggest coating the pan with butter. The instructions will have you use a non-stick cooking spray which is most likely corn or vegetable oil. Go ahead and put a nice dose of butter. It will make the brownie crust have a nice crisp.

This is the closest I have found to a product that is primal friendly but easy-to-make in the super markets. There is no wheat, soy, or corn. I’m not sure why they tell you there is no corn but they end up suggesting you use vegetable oil. I guess the experts know what oils to use.


Bacon Cheese Broccoli Recipe

Well, I haven’t made it but it sure sounds delicious.  I bought a bag of broccoli crowns with cheese from the supermarket the other day.  It is Green Giant’s frozen value bag so it should keep me filled with vegetables when I don’t have any fresh ones in my refrigerator.  I wanted to eat them tonight but then I thought “why don’t I just make my own fresh batch?”

Cheese itself is a pretty controversial food as being paleo.  A lot of paleo people still enjoy cheese even though it’s been known as more a primal food than being a strict paleo product.  I, myself, had stopped eating cheese for the past year.  As I continue to test my body and try different foods, I’m slowly incorporating it back into the diet.  However, I am not messing around with McDonald’s cheddar cheese and other processed cheeses.  I’m more inclined to go with aged raw cheeses that have more health benefits and less lactose.

Well, I wanted to make my own broccoli and cheese recipe.  Here’s my plan without even creating it yet.  First, prepare your broccoli crowns.  I don’t like eating broccoli stems and I prefer just to buy the broccoli crowns as they have more nutritional value.  Fill up a sauce pan with about 1/4 water and then turn on the stove.  Once it is boiling, you can throw in the broccoli crowns to let it steam. Once the water disappears, you will have cooked broccoli that’s ready for some delicious toppings! Set the broccoli aside in a bowl and let it cool.

For the cheese, I plan to try out Trader Joe’s Extra Sharp Cheddar Cheese.  I heard it is grass-fed and delicious  I will cut up some blocks and melt them in a saucepan.  I’ll add a dash of salt, pepper, onion powder, garlic power, and Worcestershire sauce.  Once it’s completely melted with the ingredients, I’ll then pour it over the broccoli.  Wa-lah!  Broccoli with cheese.  It sounds great!

Wait!  We forgot to add the bacon.  For those fanatics that want to add some bacon in this recipe, I suggest you get a few strips of bacon (or more if you want) and cut them up in little pieces.  I suggest bacon bit size.  I would just throw those into the broccoli sauce pan as it is steaming.  It should be cooked at the same time the broccoli is completed.

If you want an extra crunch in the bacon, you could also just pan fry the little pieces of bacon by themselves.  Once you have a bunch of crunchy pieces of bacon, you can throw them right onto the broccoli with the cheese topping.

The recipe sounds good. I should try it. ;-)

Primal Ice Cream Being Sold at Vons?

I know many primal geeks know how to make their own ice cream, but for the rest of us, we just don’t have the time to make it.  Therefore we miss a great dessert that we all once loved to eat.  I think I might have found a primal ice cream and it can be found at your local Vons supermarket!

I was making my weekly run for coconut milk when I found a $1.00 coupon attached to it for So Delicious Dairy Free Frozen Dessert.  I just got home and I’m able to do a bit more research before I make any purchase and it indeed looks pretty primal.  So Delicious’ Mini Fudge Bars are dairy free, soy free, and vegan-friendly.  Other than the cane syrup and agave syrup, it looks pretty solid as a primal product.  I’m not sure about the Carob Bean Gum or the Guar Gum, but otherwise, the ingredients are pretty easy to read:


One ingredient sounds interesting: ORGANIC DRIED CANE SYRUP.  A quick google search and you can find out that this is a fancy way of saying brown sugar.  It’s funny how they can make a product become sugar free by messing with the ingredients.  Who would have known the lengths these marketers go through to make their products look healthy?  Anyways, I still do enjoy their coconut milk.  However, I think I need to go over those ingredients also to make sure they aren’t hiding anything from me. ;-)

Update:  It is not being sold at VONS.  I have seen it at Whole Foods but it does cost quite a lot for a small quantity.  I’ll let someone else try it out and comment about it for us.

Stop Cheating with Chicken Wings

Yes, chicken wings are primal.  Yes the chicken skin is delicious, fatty, high cholesterol, and totally primal.  Yes they are also rich in protein… but no No NO, your fried chicken wings are not primal!

If you have any sort of breading on those chicken wings that means it has corn starch and flour on it.  If it’s been fried, it has most likely been dipped into canola oil or vegetable oil.  These are all BAD!

Where can I get primal friendly wings?

Eat grilled chicken wings.  Eat roasted chicken with herbs.  Use as much butter as you want.  Yes, they taste great, they are fatty, and oh so primal friendly.

Or, make your own primal chicken wings!  You can buy some chicken wings at your local market.  Marinate it with whatever tasty seasonings you got.  A simple mix marinate of lemon, pepper, and honey will make some delicious chicken wings.  If you feel like you are cheating with the honey, you could always substitute with agave.  I have some seasoning called fiery hot seasoning.  I made some chicken wings with the hot seasoning, some salt and pepper, a little agave, and oh boy was it a good season.  Then just baked them in the oven and lather it with butter half way through the cooking process to make it have a nice crispy chicken skin.

Before I went primal I would have often removed that chicken skin.  It’s full of cholesterol and fat.  It’s good for you and it adds taste.  Yes, chicken skin is ok and you are not cheating!


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