837 Liberty Hill Road
Marietta, GA 30066
Background Info on Paleo:
Paleo in a Nutshell: Meat, vegetables, nuts and seeds, some fruit, little starch, and NO sugar!
Ground Rules for Eating Paleo:
-Just because these foods are not part of the diet, you don’t have to banish them from life forever, but you should try to avoid them most of the time!
1. 1. All the lean meats, fish, and seafood you can eat (i.e. skinless turkey breast, shrimp, salmon, crab, lean pork tenderloin, sirloin, chicken breast, flank steak, pork chops)
2. 2. All the fruits and non-starchy vegetables you can eat (NO white potatoes or corn!! Sweet potatoes, broccoli, asparagus, cauliflower, green beans are all okay)
3. 3. No cereals
4. 4. No legumes (NO beans, peanuts, peanut butter)
5. 5. No dairy products
6. 6. No processed foods (Center Aisle of the Grocery Store)
***The biggest thing to remember is to eat just the foods you can hunt and gather at your supermarket. When shopping for Paleo stay to the outside of your grocery store. AVOID the inner aisle of all the processed foods. Make sure you drink LOTS of water because all the protein will hurt your kidneys.
- MEALS: You should eat animal food at almost every meal. You must eat fruits and vegetables, too. If protein-dense food is your main source of calories you will get sick because your body can’t handle this much diluted protein without something else, either fat or carbohydrates.
- NUTS: Nuts are rich in calories. If you’re trying to lose weight, you should eat only about 4 ounces of them a day. The best nuts to eat are almonds, brazil nuts, cashew, chestnuts, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts.
- FRUIT: I try to limit my fruits to one a day or one every other day, because they are so high in sugars. Try to stick with apples, strawberries, blueberries, boysenberry, raspberry, or blackberry.
OILS: If you do oil use; extra virgin olive oil, flaxseed oil, canola oil, coconut oil, walnut oil
- FOODS IN MODERATION: *Oils (avocado, walnut, flaxseed (4 tbsp or less a day)) *Beverages (diet sodas, coffee, tea, wine (two 4oz glasses), beer (one 12 oz serving), spirits (4 oz) *Paleo sweets (dried fruits no more than 2 oz a day)
Q & A:
Q: What are some websites for good recipes and information on paleo?
A: www.everydaypaleo.com, www.nomnompaleo.com, Whole9, Health-Bent, Paleomg, Marks Daily Apple , Everyday Paleo, Stupid Easy Paleo, and the clothes make the girl.
Q: Where can I get grass fed meats?
A: www.greendalefarm.com They deliver to four different areas. If you need more information let me know.
Q: Why can't I have peanut butter?
A: It has a high content of lectins and other anti-nutrients. Lectins are essentially carb-binding proteins universally present in plants. They're relatively stick molecules, which makes them effective in binding with their sought after sugars, but undesirable for our digestion, in which their binding powers can lead them to attach to the intestinal linin and wreak havoc.
Paleo Snacks: You may eat these between meals whenever you become hungry
-fresh fruit of any kind-homemade beef jerky (no salt)-homemade dried salmon strips (no salt)-raw vegetables: carrots, celery sticks, cherry tomatoes, mushrooms, broccoli, cucumbers, cauliflower (with homemade guacamole, salsa dip, or almond butter) -cold skinless, broiled chicken breast-avocado or tomato slices-nuts: almonds, pecans, walnuts, filberts (limit 4 oz a day)-dried fruit (limit 2 oz a day)-hard-boiled egg-cold slices of lean beef-pee-and-eat-shrimp-unsalted sunflower seeds (limit 4 oz a day)
Things to buy at the Grocery Store:
Costco:All Natural Almond ButterNuts (macadamia, almonds, pecans, walnuts, pistachios, mixed nuts)Flax SeedAlbacore TunaFish Oil and VitaminsOrganic eggsAvocadoesWholly GuacamoleOrganic SalsaVeggies (tomatoes, carrots, celery, bell peppers, lettuce, asparagus, broccoli, etc)Berries (apples, strawberries, blueberries, raspberries, bananas)Frozen shrimp (wild caught)Organic Chicken (breasts and thighs)All Natural Ground TurkeyOlive oilPublix:Organic ground beef (grassfed)Seafood (preferably wild caught)Bacon (sugar and nitrate-free)Pork (preferably organic or all-natural)All natural sausageBeef Jerky LarabarsUnsweetened Almond MilkCoconut MilkSweet PotatoesSpaghetti SquashGarlicOnionFresh herbsSun-dried tomatoesVegetables (tomatoes, mushrooms, cauliflower, cucumber)Fruit (melon, berries, apples, etc)
1 Tbsp coconut oil
1/4 cup yellow onion, finely diced
1 small jalapeno, seeds removed and minced
2 garlic cloves, minced
1 cup sweet potato, peeled and grated
1 pound grass fed ground beef
1 Tbsp chili powder
1 Tsp ground cumin
1/2 cup salsa verde (I used Trader Joe’s Salsa Verde)
Sea Salt to taste
Preheat oven to 350. In a large saute pan, saute the onions and minced jalapeno in the coconut oil over medium heat until the onions are translucent. Add the ground beef and cook just until it starts to brown and add the grated sweet potato and garlic. Cook until the beef is completely browned and the sweet potato is soft. Add the chili powder, cumin, and salsa, stir and cook until heated through. Taste and season with a little sea salt if desired. Transfer the meat mixture to a 11×7 glass baking dish and spread the meat mixture evenly over the bottom of the pan. In a large mixing bowl, beat together the 12 eggs add pour over the meat mixture in the baking dish. Cover tightly with aluminum foil and bake for 30 minutes. Uncover and bake for an additional 10-15 minutes or until the eggs are set in the middle when you jiggle the pan.
Sweet Potato Hash
1 lb ground pork sausage
3 sweet potatoes grated
3 Tbsp coconut oil (or other form of fat)
CinnamonPoached or fried egg
Brown the sausage in a large soup pan. Add the coconut oil and shredded sweet potatoes to the cooked sausage. Stirring often, let the potatoes cook until they are soft, about 7 minutes. Sprinkle cinnamon to taste. Top with poached or fried egg.
2 lbs of grass fed ground beef
1 lb of spicy Italian pork sausage
7-10 celery stalks diced
6 carrots diced
1 white onion diced
6 cloves of crushed garlic
4 Tbsp olive oil
1 16 ounce can of diced tomatoes w/ juice
16 ounces of chicken broth
2 big pinches of sea salt
2 Tbsp dried oregano
2 Tbsp dried basil
1 Tbsp cumin
3-4 Tbsp chili powder
1 Tsp cayenne pepper (more if you like it spicy)
Saute veggies in olive oil for about a minute and add meat and brown. Season the meat mixture with all the spices. Add the tomatoes and chicken broth and simmer for 35 minutes. Taste and add more seasoning if desired.
Grilled Herb Shrimp
2 pounds large shrimp (16 to 20 per pound), peeled and deveined (see note)
3 cloves garlic, minced
1 medium yellow onion, small-diced
1/4 cup minced fresh parsley
1/4 cup minced fresh basil
1 teaspoon dry mustard
2 teaspoons Dijon mustard
2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
1/4 cup good olive oil
1 lemon, juiced
Combine all the ingredients and allow them to marinate for 1 hour at room temperature or cover and refrigerate for up to 2 days.
Skewer the shrimp. Heat a grill with coals and brush the grill with oil to prevent the shrimp from sticking. Grill the shrimp for only 1 1/2 minutes on each side.
Sun Dried Tomato Chicken Bake
2 lbs boneless skinless chicken breasts cut in half
8.5oz jar of julliane cut sun dried tomatoes
8 garlic cloves, sliced thin
2 tablespoons dried basil
Sea salt and black pepper to taste
Preheat oven to 375. Place the chicken breasts in a large glass baking dish. Sprinkle with the dry spices and mix well. Sprinkle the sliced garlic on top and spread the sun dried tomatoes and the olive oil that it’s in the jar over the entire dish. Seal tightly with tin foil and bake for 20 minutes. Remove the tin foil and bake for another 15 minutes or until the chicken is no longer pink in the middle.
Garlic Pork and Rice
2 lb pork rump roast, excess fat removed6 garlic cloves, peeled2 heads of cauliflower, steam and leaves removed, roughly chopped1 cup chicken broth1 teaspoon ground cumin1 teaspoon salt½ teaspoon pepper
Using the shredding attachment on your food processor, run both heads of cauliflower through the food processor to rice it. Throw all the riced cauliflower into a crockpot along with chicken broth. Add cumin, salt and pepper to your rice, along with 3 garlic cloves. Use a sharp knife to make 3, 1-inch cuts in the pork roast and push each clove into the cuts. Place roast on top of cauliflower. Cover and cook on low for 8-10 hours. Shred pork and mix with cauliflower rice.
Brussels Sprouts with Bacon
12oz of bacon, diced
1/2 lb Brussels Sprouts
1/2 teaspoon dried dillBlack pepper to taste
Dice the raw bacon and cook in large skillet until crispy. While the bacon cooks, wash the sprouts, cut off the ends, and quarter. Once the bacon is crispy, add the sprouts to the bacon and cook for 7-10 minutes or until the sprouts are tender. Season with the dill and pepper and serve.
Veggie Stir Fry
1 yellow onion, sliced
1 red bell pepper, sliced
4 zucchini squash, diced
1 cup fresh basil, diced
1/4 cup jullian cut sun dried tomatoes packed in olive oil
2 tablespoons coconut oil
Sea salt and pepper to taste
A splash or two of balsamic vinegar
Heat the coconut oil in a large skillet over medium heat. Add the onions and peppers and sauté until the onions just start to caramelize. Add the remaining ingredients and sauté together for about 4-5 minutes or just until the zucchini become tender but not mush.
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