CrossFit South Rockland

Tuesday, October 12, 2010



Eating Paleo is really easy once you make the decision, and get the hang of it. Below

are some suggestions that can help make your shopping and food preparation easier,

and some ideas that can help when you're dining out or traveling.

Tips for Paleo Diet Autoimmune Grocery Shopping

All Paleolithic food can be found at your local grocery store. If you choose, you can

order specialty oils and game meats that offer free-range meats from specialty stores.

READ LABELS: Buy foods that contain no grains, legumes (peanuts), dairy products,

salt, yeast (baked goods, pickled foods, vinegar, fermented foods, and fermented

beverages), tomatoes, eggs, processed sugars, starchy root vegetables (potatoes,

yams, and sweet potatoes), and added fats (except for permitted oils in limited

quantities). In fact, most of the food you buy (fresh fruits, vegetables, meat, and

seafood) won't have much of a label.


• Purchase grass-fed meat when possible (it's leaner than grain-fed). "Natural"

is no guarantee that it is range-fed or not pumped with antibiotics. Check with

the butcher.

• When you purchase wild meat from specialty stores, it didn't come from the

wild, but from a ranch or farm where animals graze freely. If you want wild

meat, you'll have to hunt it yourself.


• Purchase free-range chickens, when possible, rather than broiler. These can

be found in many up-scale or health-oriented supermarkets.


• Turkey breast is one of the least expensive, best sources of lean meat (more

lean than game-meat).


• Purchase natural grown or free-range pork, if possible. Lean pork tenderloin

is leaner than chicken.


• Buy your fish last so it does not spoil by sitting in your cart. Ideally, buy fish

that is not farmed or canned.


• Purchase raw, unsalted nuts. They come into season late summer, early fall.

• If you buy hulled nuts, sometimes they are coated with trans-fat oils to

increase shelf life (read the label).

• Walnuts have the best Omega-6 to Omega-3 ratio and are your best choice

for a snack food. Other nuts should be considered garnishes, and not eaten in



The best oils are low in saturated fat, high in monounsaturated fat, with a low Omega-

6:0mega-3 fatty acid ratio.

• Best oils: olive, avocado, walnut, flax, mustard seed, (found in stores specializing

in India cuisine), and perilla oil (found in stores specializing in Korean/Chinese

food) do not use flax or perilla oil for cooking.

• Worst oils: peanut, soybean, wheat germ.


• Spice mixes designed to take the place of salt are fine. However, CHECK THE

LABELS; avoid if the spice contains yeast, cornstarch, hydrolyzed wheat proteins

or other grain and legume products ..

!iPs for Food Pre~


• The secret to making game tender and not rubbery is to cook it very slowly

over low heat in a covered dish with a bit of water. It also helps to rub meat

with olive oil before cooking.

• If you grill game-meat, keep it on the rare side. Keep basting it with oils

throughout the cooking process.

• If you don't like game-meat's distinctive flavors, marinate it overnight.


• Cut off all visible fat from your meats before cooking

• After cooking, rub meats with flaxseed oil. This will improve their Omega-6 to

Omega-3 ratio, add flavor, and keep it moist.

• Wash fish in cold water before cooking. Don't eat raw fish. Cook until fish is

opaque and flakes easily with fork.

• Choose salmon fillets that are cut from the head of the fish. It will be thicker

and moister after cooking. Because stoves vary, it is best to check the salmon

for doneness 1 minute after you have turned it. Salmon is best cooked

medium. Insert the tip of a knife into the thickest part of the fillet. It should

flake, yet still be pink in the center.

• Chicken breasts can easily dry out. Leaving the skin on until done and making

sure you do not overcook it helps a great deal. The breasts should read 160

degrees on an instant reading thermometer and the juices should run clear.

By leaving the skin on while broiling, it keeps the breast moist and flavorful. It

is important to broil the chicken breasts no closer than 7 inches from the heat

source, as recommended, and have the heat turned to low. This will give the

breasts a chance to cook throughout without burning on top and drying out.

• This recipe was created for a quick and easy meal. If you have the time, try

marinating the chicken breasts for 24 hours in herb seasonings. Increase the

lemon juice by 1 tablespoon. It will be more tender, and the sauce will

permeate the breast. By slicing the breast when done, there is more surface

for the sauce to permeate the meat if cooking is done the quick and easy

way, without marinating.


• To keep fruits and veggies fresh, store in the refrigerator, covered in

plastic bags. Try buying produce at local farmers' markets.

• Always wash produce before you eat it, even if it says it's pre-washed.

• Make sure the cabbage does not cook more than about 4 minutes. If it

cooks beyond that, it will start releasing liquid and dilute the flavor of your

dish. Slicing it thin allows it to cook in a short amount of time, ending with

a fresh tasting dish with a lot of flavor.


• Pour a marinade from good oils on the meat after cooking to balance out

fatty acids, and add the marinade to any food or dish to give it flavor.

!iPs for Dining Out

Do the best you can and be picky!! Alter the meal choices and tell the waiter what

you prefer, they'll work with you!

Most of the time you can follow these simple rules when eating out:

1. Get a main dish that is not a starch-based food.

2. Choose the leanest meat or seafood available, cooked in a simple manner

(baked, broiled, sauteed, roasted, poached or steamed - without added

starches or fats).

3. Always get some fresh fruit or non-starchy vegetable at every meal.

4. Keep the meal simple. Often, the fewer the ingredients, the better.

Dining out meal ideas:


• Order smoked salmon or fish

• Lean ham slice, pork chop or breakfast steak with a big bowl of fruit

(keep salt to a minimum)


• Salad with lean meat or fish (no croutons)

• Olive oil, lemon or lime as the dressing

• Dessert: fresh fruit



• Seafood or meat entrees (ask for preparation without flour or breading. Replace

potatoes or starch with a side-order of steamed vegetables)

• Large salad with lean meat on top


• Fish, shellfish or lean beef and steamed veggies (skip rice and soy sauce; too

salty and made with wheat and soy)


• Avoid sweet-n-sour sauces (sugar and salt) and deep-fried (crispy) dishes. Ask

server to omit any sauces and bring fresh steamed veggies


• Salad with lean meat and avocado - omit the tortilla, sour cream, cheese,

beans, and tomato. (Good luck!)

!iPs for Travel

• Pre-make food and take it with you in a cooler. Here's a sample lunch:

Salad: Place pre-cuUwashed veggies and mixed salads (in a plastic bag).

Toss in cold shrimp/ shredded crabmeat and olive oil. Seal the bag and


Tip: (You can find pre-cuUwashed veggies and lettuce at most grocery


• Try to stay away from fast food restaurants, find a supermarket! Here are to-go

items you can find at the supermarket:

1. Deli meat (located at the deli counter - not as good as fresh, but in a

pinch ... )

2. Roasted or rotisserie-cooked chicken (take off skin!)

3. Salad bar

4. Pre-made salads

5. Packed tuna

6. Paper plates and plastic utensils

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