So you’re new to Paleo? Here is Paleo Polly’s blueprint to turning paleo
Ok, so, you have decided that you want to make a change to your health, your body and your lifestyle. You have made the mental commitment to shake up the way you eat, and the way you fuel your body. How do you get started?
The first thing you need to do is carry out an assessment of your house; of where you store your food. Look in the pantry, the fridge, freezer and anywhere else you might stash edible treats.
CLEANSE YOUR ENVIRONMENT
Commit to either throwing away all the non paleo food; or eat it up. Then start paleo. Slow to perishfood- such as rice, pasta etc, can go in a box if you must- BUT- only if you’re sure you’ll have self control! The aim here is to rid your home environment from non- paleo foods. Personally I suggest getting rid! Give the food to your non paleo friends.
You should follow the same principle in respect of your:-
- Handbag (gents!)
- Gym bag
- Anywhere else you may stash edible treats.
RE-FILL WITH PALEO GOODS
The next step is to do a big shop. Go to your local butchers and buy up lots of free-range, good quality cuts of meat. Sign up to a contract with a local veg supplier; or hit the supermarket.
Buy the ingredients on my Paleo Beginner’s Shopping List. Make sure you not only stock your fridge and your freezer, but also your pantry.
Have dates and nuts to hand to make your own lara bars. Buy a batch of Naked Ape packs. www.thenakedape.co.uk Buy a big carton of nakd bars, and fill your bags/ desks with paleo treats. The aim is, to make it as easy as possible to eat paleo snacks. The last thing we want is for you to have a dip in blood sugar levels, and for you to reach for sinful and unhealthy snacks.
In my desk draw at work, I stock it with:-
- Bananas and apples
- Dried fruit (don’t go wild eating these- but good for when you have sugar cravings)
- Naked Ape packs
- Nakd Bars(don’t go wild eating these- but good for when you have sugar cravings)
- Tinned Fish- Salmon, Tuna & Mackerel
PLAN YOUR FOOD CHOICES
TIP 1:- Failure to plan is planning to fail.
In the first week, before you’re in a routine make sure you schedule 30 mins to an hour from rising to prepare. You need to prepare and eat your breakfast, and make your lunch and (perhaps make/ think about what it is you’re going to be having for your dinner.)
TIP 2:- You now eat 3 meals a day, not breakfast, lunch and dinner.
A little word on breakfast; I usually have eggs for breakfast, as they are a great protein hit and they are so quick to make, so it is a good option if you’re running out of the door. I combine eggs days with ‘cold meats’ or ‘cured fish’ salad days. Mainly because I find these meals are super easy, and can be made in 5 minutes.
That said, although eggs are fab, they can get a little repetitive. A great paleo breakfast tip is to stop thinking that you have breakfast. Think you are having 3 meals a day.
There shouldn’t be anything wrong with eating ‘leftover’ meal 3, for tomorrow’s meal 1. Yes, it takes a while to get your head round eating chicken or beef for breakfast, but once you do it is quite enlightening.
Below I have prepared a meal chart- which should sit alongside your shopping list.
|Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|Omelette with spinach and pancettaSuper Green Juice(kale, broccoli, apple, ginger, lime, spinach.)||Fried egg, golden linseeds, 2 slices of baconSuper Green Juice(kale, broccoli, apple, ginger, lime, spinach.)||Smoked salmon, spinach and shredded carrot saladOrange, ginger and carrot juice||Baked bacon and egg potsBeetroot and lemon and apple juice||Smoked salmon and scrambled eggs Super Green Juice(kale, broccoli, apple, ginger, lime, spinach.)||Breakfast Beef hashBeetroot and lemon and apple juice||Bell pepper quichesOrange, ginger and carrot juice|
|Spinach salad with spinach cucumber, walnut, beetroot, mackerel||Avocado, little gem lettuce, cucumber, chicken breast, mango, seeds||Carrot salad with left over paleo lasagne||Chicken salad with spinach, avocado, olives, cucumber and gem lettuce||Left over slow cooker casserole with spinach||Smoked salmon salad||Parma ham asparagus spears|
|Sausage and cauliflower mash with gravy and green beans||Paleo lasagne- ground beef, courgette, tomatoes, almond flour white sauce||Paleo spaghetti (courgette) with kale pesto and chicken||Slow cooker casserole with bacon, chicken, tomatoes and aubergines||Paleo burgers, guacamole and sweet potato friesBanana Paleo Ice Cream||Jerked Belly Pork with Paleo Slaw and guacamoleAvocado chocolate pud||Paleo Sunday Roast with Chicken, veg and sweet potato|
|Banana||Nuts and dried fruit||Apple and handful of nuts||4 squares of 85% dark chocolate||Banana||Kale crisps||Paleo fruit crumble|
NOW YOUR NUTRITION IS SORTED
Although ‘abs are made in the kitchen’ you can follow a few additional tricks to aid detoxification, make your paleo weight loss easier, and give your energy levels a helping hand.
TIP – Hydration
Make sure you drink enough water. Not water with dilute; not cups of tea, not fruit juices. Pure H20. Hardly any of us get enough of it. Water really helps detoxify. It helps you feel full; it banishes headaches, and ensures your body is at its optimum. I always try and keep a jug of water at my desk so I am always inclined to keep drinking.
TIP – Take Good Supplements
I religiously take the following supplements:-
- Good Quality Fish Oil
- Multi -Vitamin Tablet
- Ultimate Greens Powder
I am not going to go into the exact science of why taking the above supplements are good for you (to be honest I’m not going to pretend that I have a massively in-depth knowledge of why they are good for you.) You should breathe a sigh of relief, because if I did I am sure we would be here for days…. but in summary here is a bit of basic reasoning:-
FISH OIL: – I take fish oil to boost my Omega 3 fatty acid levels. Although I do eat oily fish regularly, fish oil aids my skin, sports performance, aids muscle growth and recovery, and is great of ongoing physical health.
MULTI-VITAMIN: – Boosts my immune system, and ensures I am getting a good combination of vitamins to complement and enhance my diet.
ULTIMATE GREENS POWDER: – Add antioxidants, and vitamins to my diet which aids in boosting my immune system and detoxifying. Makes me feel energised!
PROBIOTICS:- Balances the good bacteria in my body which leads to being regular, decreases bloating, makes my digestive system run smoothly, and enhances my immune system. Being on regular probiotics have made me feel much better after a bout of glandular fever.
AND FINALLY…..GO WORK OUT
Going paleo is about food; it is about eating the way your body was designed to eat 2.5 million years ago. It is about functioning at your optimum. Eating perfectly is great, but, I am pretty sure your Palaeolithic ancestors also hunted for their food. They didn’t sit around all day watching tv. They moved, they took fast bursts of exercise. They ran for around 9 km daily.
Working out is going to burn fat, and develop you new muscles which are great for strength, your posture, and your energy levels.
Without working out you are never going to achieve the body or physique of your dreams. Exercise is great for your overall health and is often described as the world’s most under used anti-depressant. So without further ado, stop looking at this screen and get out….