REAL FOOD SHOPPING TIPS!

Eating Real Food and avoiding processed foods might seem daunting at first, and it may be easy to come up with reasons why it is faster and more convenient to pick up a ready meal than make a fresh dinner. But it is suprisingly easy to eat only Real Food, plus it is SO much healthier and nutritious for you!

Luckily Suzie is on hand to show you just how simple it can be to spot processed foods:

  • When food shopping try and stick to store perimeters – fresh meat, fruit and veg are normally located on the outskirts of stores. Processed foods tend to stick to the middle
  • Read food labels carefully – the general rule is if you don’t recognise the ingredient then it is processed and not real food
  • Simple rule – anything ending in ‘ose’ on the ingredient label is normally a sign of sugar, for example sucrose, dextrose, glucose, galactose.
  • 100% grass-fed, free range, organic meat where possible – 3-5x times higher levels of Conjugated Linoleic Acid (CLA) in this type of meat (CLA is an antioxidant)
  • Organic where possible – if you eat an item without peeling the skin or the skin is thin it is better to buy organic (apples, berries, stone fruits, leafy greens etc.) as the thin skin is more porous and can absorb properties of the pesticides/herbicides. If you peel off a thick layer of skin before eating (e.g. a banana) it is safe to use non-organic
  • Try not to shop when hungry as people who shop when hungry are more likely to spend more money, and usually are guilty of picking up unhealthy food as these are seen to be faster, more convenient options
  • Write yourself up a weekly meal plan – make notes of any ingredients you already have, and add any missing ingredients to the shopping list.
  • Average family will waste about £60 of food per month. Stick to the meal plan that you have drawn up so that you only buy what you will actually eat. Freeze any unused food.
  • Vary the vegetables you eat to reap the different health benefits each vegetable offers
  • Eat foods that are as close to their natural form as possible
  • Stay away from anything white – bread, pastas, rice etc.
  • Try to think of your plate as 50% vegetables, 30% protein, 10% good fats such as avocado, 5% fruit and 5% nuts and seeds.
  • Carry out an assessment of your house and other places you may store food, including the fridge, freezer, desk at work, and gym bag. Get rid of anything that isn’t considered real food (anything processed) – give it away, donate it to a food bank, give it to friends but do not keep it in the house. Cookies in the cupboard will provide too much temptation. When building new eating habits remove all distractions
  • Cook at home – that way you know exactly what ingredients are going in

We hope that helps!

Creamy Chocolate Avocado Smoothie Bowl

Do you ever just want to have a bowl of chocolate-y goodness but without the guilt? We think this smoothie bowl is the perfect fit. Indulgent tasting yet made with only real food ingredients that your body will thank you for. Did we mention it was incredibly simple to make too?

All you need:

  1. A blender
  2. One banana
  3. One avocado
  4. 1 tablespoon cacao powder
  5. Nut milk to taste (use the nut milk to get your desired consistency)

Simply blend all together and go crazy on toppings. We used whole hazelnuts, and chunks of our Hazelnut & Cocoa bar. You could get super decadent and add chunks of dark chocolate too!

The Primal Pantry's guide to going gluten free

Whether you are a Celiac, suffer from gluten intolerance or just want to start cutting out the gluten, it can be tricky to avoid.

Gluten is a protein that is found in wheat, rye, barley, and some lesser known gluten-filled grains such as spelt, durum, farro, bulgur and oats (the oats themselves do not contain gluten but can often be contaminated when being processed).

Those with Celiac disease must avoid gluten completely, but many people without celiac disease find that they can feel bloated, nauseous, or tired when frequently consumed. This is because the body’s immune system can identify gluten as ‘foreign’, and launch an attack against it [commonly known as gluten intolerance].

Common signs of gluten intolerance include:

  • Stomach bloating
  • Tiredness/fatigue
  • Skin irritation or rashes
  • Diarrhoea or constipation
  • Irritability and moodiness
  • Change in energy levels
  • Severe reactions include unexpected weight loss, mouth ulcers and Crohn’s disease

Most common sources of hidden gluten:

  • Alcohol – such as beer, lager, ales, and malt beverages
  • Cosmetics – certain makeup items (lip balms, lipsticks), and shampoos
  • Dressings – thickened with flour or packaged with gluten-containing additives
  • Fried foods – either fried in breadcrumbs or flour, or cross-contaminated within the fryer if the same fryer is used for gluten-containing foods
  • Medications, vitamins, and supplements
  • Processed/packaged foods including gluten-containing additives
  • Sauces, soups, and stews that are thickened with flour
  • Soy, teriyaki, and hoisin sauces that are fermented with wheat
  • Vinegar of malt varieties
  • Meats such as sausages that are thickened with wheat

Suzie’s (nutritionist and founder of The Primal Pantry) top tips on going gluten free:

  • When food shopping check for either a gluten free label or for the cross grain symbol 
  • There are plenty of gluten free alternatives available – for example quinoa, corn, wholegrain rice and buckwheat. As well as gluten-free alternatives of breads, pasta and cakes.
  • Check out your local supermarket’s Free From aisle – you’ll often be surprised by the large selection of daily snacks available to you.
  • Check allergens on the food label to make sure you are avoiding gluten
  • Avoid cross contamination when cooking – use separate fryers, saucepans, and different cutlery.
  • When eating out make sure your server is completely aware of your allergies. You will find that many restaurants now offer a gluten free alternative menu, you just have to ask for it!
  • MOST IMPORTANTLY, remember that fruit, vegetables, meat, fish, cheese, eggs, nuts and seeds are all naturally gluten free!

Nearly all processed foods and grains have some risk of being contaminated with gluten whilst being processed so it is better to stick to whole, unprocessed real foods. Become a ‘label detective’ – we promise that you will be shocked when you start checking labels for the first time and realise how many food products contain sugars, sweeteners, additives and gluten. We recommend putting back a food item if you can’t recognise an ingredient on the ingredient label. This means it isn’t natural and has been processed!

It is also important to remember that just because it is gluten free does not necessarily mean that it is healthy. For example, a gluten free brownie and a normal brownie will still have the same amount of fat and sugar – it is just the flour that has changed. People can follow a gluten free diet and still consume white bread, pizza, pasta, cakes, and other gluten free products (which is why it is no surprise that people can be gluten free and eat unhealthily). That is why The Primal Pantry recommends sticking to natural real foods – meat, vegetables and fruit are all naturally gluten free and should make up a large part of your daily diet. Going gluten free should be considered as part of a wider lifestyle change to eat more real food.

Mother's Day Hearts

Treat your mum to a plateful of Primal hearts this Mother's Day! They're deliciously and simple to make, and make a real big impact on a plate!

 

What you need:

Mixed Berries Protein Bar(s) (one bar makes two hearts)

50g dark chocolate (or any type of chocolate you like)

Wooden lollipop sticks (optional)

Heart shaped cookie cutter

Saucepan and bowl for melting chocolate

Rolling pin

What you do:

Unwrap the Mixed Berries Protein Bar(s) and flatten it out with the rolling pin until about ½ cm thick.

Cut the hearts out with the heart-shaped cookie cutter.

Boil some water in the saucepan and put a bowl on top. Put in the dark chocolate and stir until melted.

Dip the primal hearts in the melted chocolate and put on a plate in the fridge to set.

Trust us – she will absolutely love it!

Paleo Pancake Recipe

There is nothing better than a plate of warm pancakes in the morning (or afternoon, or evening...), especially when they are easy to make with only two ingredients!

Pancake 1.jpg

Ingredients:

  • 2 bananas
  • 1 egg
  • pinch of cinnamon (optional)
  • a little oil for frying (we recommend coconut oil)

Instructions:

  • In a bowl mash the two bananas with a fork into a pulp.
  • Add the egg to the banana pulp and whisk together (add the cinnamon if you’re using)
  • Melt a tsp of coconut oil into a frying pan
  • Pour some of the batter into the frying pan and fry until golden brown on either side
  • Top with fresh fruit and chunks of our Primal bars (we used raspberries and chunks of our Coconut & Macadamia bars). Or go crazy with other toppings – another potential topping we think would taste nice would be slices of banana, dark chocolate chunks and chunks of our Hazelnut & Cocoa bar!

Expert tips on running a marathon!

Have you been inspired by the runners in the Boston Marathon and fancy taking on a marathon of your own? 26.2 miles is an amazing challenge to take on, and we admire anyone who does it!

We thought we would put together our tips on how to manage the big day, as well as some expert advice from our sporting brand ambassadors!

  • A little bit of nervousness is completely normal – but you have trained for this and you know that you have the drive and determination to complete this challenge.
  • It is very easy to go faster than normal when starting off because of the adrenaline and getting caught up in the pace of the people around you. Stick to your own pace, as this means you won’t tire yourself out in the first few miles.
  • Practice in conditions similar to the marathon you will be partaking in. If you know that there are hills then make sure you have incorporated some hills in your practice runs.
  • The night before your run eat meals that are relatively high-carb and stay well hydrated.
  • On the morning of the marathon itself, try eat your breakfast three to four hours in advance of running so that you don’t get any digestive issues whilst running.
  • Have two goals – your primary goal should be the one that you have been working towards during your training (whether it is completing the marathon within a certain time, your personal best etc). Your secondary goal should be the one that keeps you motivated if you are having a bad day (adding a certain amount of time on to your finishing time, or even just finishing the race itself!)
  • Keep well hydrated! Dehydration can put stress on the heart, increase the risk of muscle cramping, and affect electrolyte balance in cells – keeping hydrated will keep you energised and you will be more likely to maintain your pace.

 

Here is what our experts had to say:

Caroline Livesey (pro Ironman athlete) – “Stay in the moment! If you start to focus on how far you have run or how far you still have left to run then the scale of it may be overwhelming. Take each mile as a new challenge and draw on strength and energy from the crowd. You have (hopefully!) put in many hours of training for this day so just enjoy it for the experience it is.”

Dannish Walker Khan (British Record Holder in Athletics) – “Nutrition wise before a big session, I like something carbs but not too heavy so an energy gel works wonders for me as it’s light on the stomach but packed full of the required nutrients! Stretching wise, try to keep everything dynamic, not as much static before the race. Save the static stretches for after the race. Motivational tip – be a beast! See it as your work, you have worked hard to get where you are right? So treat it the exact same with the same amount of professionalism as you would with your job. If you hit the wall, just keep on going. Mind over matter!!

Elise Quarrington (pro triathlete) – “I would recommend getting up and eating a main meal 3-4 hours before the event, so you are well fuelled and then eating something small again an hour before – for example a banana. If possible try and practice this before the event – as you don’t want to risk anything on the day! Warm up really well by going for a run and doing some moving stretches, e.g. lunges and squats. Everyone ‘hits a wall’, but for some people its harder than others. Just think of all the work that is going into you competing and making such an effort to get there – don’t let the pain beat you, make it work for you.

Mathew Pritchard (Ironman champ) – “When it comes to marathon day its a biggy to most and so it should be. You’ve trained your butt off for 6 months or more and all of that effort is just about to be put into action along with the huge build up of nerves and everything else that comes with the big occasion. You are not on your own, everyone else is in the same boat whether you are experienced or not. It’s all part of the big day. Personally, when it comes to prepping for a marathon normally a week before I change my diet quite a bit. I consume about a litre of beetroot juice a day running up to the event as it oxygenates the blood and believe me it really does work helping you work faster and harder for longer periods. I eat plenty of potatoes or pasta to carb up and drink plenty of water. One BIG reminder…………DO NOT forget have a number two because as soon as you get running the rumble in the jungle is real folks and there is nothing worse trust me. I’ve been there. I tend to go easy for a good 6 miles then pick up my pace and that normally works for me. I always know at about the 21 mile mark that’s when my body starts telling me I’m hurting and that’s where the fight begins. I find laughing at the pain and just getting on with it works, its always going to hurt and don’t think it won’t because it will. This is where it gets fun. The last 3 miles you’ll begin counting them down and looking for the mileage signs. By the time the last mile shows its face you’ll then pick up the pace and go for it to cross that line with a big painful grin on your face.

Nicholas de Bouillane (half-Ironman British Champion) – “Don’t try anything new in the build up or cram in extra workouts, the work is done, enjoy the taper week. Keep to your plan especially in those first couple of miles where everyone tends to get excited. Your legs may feel amazing but if you set off too hard, it will come back to haunt you. Don’t be afraid of employing a run/walk strategy, it will protect your legs for the last stretch. Again, don’t be afraid of walking through aid stations and getting your nutrition on board, this will help make the last stretch a little more bearable.

The perfect Easter recipes!

Easter holidays, sunny days and Easter chocolate treats calls for some Easter baking! Perfect for making with the kids (or you can make for adults – they will go down just as well!) these recipes will make the best Easter addition to any Easter gathering. And of course, they come with a Primal twist!

Easter Primal Bunnies

Ingredients:

  • Primal bars (we used the Cocoa Brownie protein bar)
  • White fondant icing
  • Black icing
  • Pink icing

Equipment:

  • Bunny cookie cutter/or get creative with a knife!
  • Rolling pin

Recipe:

  • Flatten bar of choice (about 3mm thick) with rolling pin
  • Cut out bunny shapes in the bar using the bunny cookie cutter, or carve out a bunny shape using a sharp knife.
  • Cut out the same shape in the white fondant icing and layer on top of the primal bar to create a white layer.
  • Now get creative and decorate cute bunny faces using your black and pink icing.

Easter Chick Biscuits

Ingredients:

  • 200g unsalted butter
  • 100g golden caster sugar
  • 1 medium egg beaten
  • 1 tsp vanilla extract
  • 200g gluten-free plain flour
  • 200g icing sugar
  • 1 Coconut & Macadamia Primal bar
  • 2 tbsp milk
  • Few drops yellow food colouring
  • 75g unsweetened desiccated coconut
  • 50g chocolate chips
  • 25g orange fondant icing (or white fondant with orange food colouring)

Equipment:

  • Wooden lollipop sticks
  • Ribbon (optional)

Recipe:

  • Put half the butter and all the sugar in a bowl. Using an electric whisk or wooden spoon, beat together until smooth and creamy. Beat in the egg and half the vanilla extract until thoroughly combined.
  • Tip the flour into the mixture and mix on a low speed until it comes together to form a dough. Add in chunks of the CM Primal Pantry bar. Gather up into a ball, wrap in cling film and chill in the fridge for 20 mins.
  • Heat oven to 180C/160C fan/gas 4. Line 2 baking trays with baking parchment. Put the biscuit dough on a lightly floured surface and roll out until about 5mm thick. Cut out the biscuits using a 6cm round cutter. Transfer the biscuits to the prepared trays and insert the lolly sticks into the sides, just a quarter of the way through. Bake for 6-7 mins until the edges are golden brown, then carefully transfer to a wire rack and allow to cool completely before decorating.
  • Meanwhile, make some buttercream frosting. Place the remaining softened butter in a bowl and beat with a wooden spoon. Slowly add the icing sugar, 1 tbsp at a time, until thoroughly incorporated and you have a smooth, creamy mixture. Add a little milk and the remaining vanilla extract with a few drops of food colouring to give a pale yellow colour. Chill for 5 mins.
  • Put the desiccated coconut in a small bowl, add a few drops of yellow food colouring and mix well until the coconut is coloured pale yellow.
  • Spread the buttercream frosting over one side of the biscuit and sprinkle with the coconut. Add 2 chocolate chip eyes to each. Pinch a little orange fondant icing and shape into a beak and press into the mixture. Decorate with a ribbon, if you like, and serve.

ST PATRICK’S DAY HAS ARRIVED WITH THESE 2 VEGGIE COCKTAIL RECIPES!

It’s St Patrick’s Day this weekend, and trust us, it’s not just the Irish who are out to celebrate! St Paddy’s Day is celebrated all over the world so we thought we have a look at the day that has become a firm favourite on peoples’ calendars.

When is St Patricks Day? Every year, St Patrick’s Day occurs on the 17th March, and is one of the last celebrations of winter before the Spring Equinox on the 20th.

What happens on St Patrick’s Day? You don’t have to be Irish to celebrate this day – it is celebrated all over the world with parties, festivals, parades, and a lot of drinking down the local pub!

Why do we celebrate St Patrick’s Day? It is actually a little morbid – it is thought to be the date that St Patrick died. The day was originally a holy and religious day for Catholics, but it has since turned into a day to celebrate Ireland as a country.

Who is St Patrick? Ironically Patrick was born in England! However, Irish pirates kidnapped him when he was 16 (sounds like a fairy tale adventure story!) and taken as a slave to Ireland where he was forced to work as a herdsman. In a dream, he heard voices telling him to escape, so he managed to evade his captors and flee. Patrick was ordained as a priest and began his mission of converting Ireland to Christianity. He was appointed as a bishop of Ireland (sometime around 431 AD) and spent the rest of his life spreading the Christian message.

When did alcohol become a big part of St Paddy’s Day? St Patrick’s Day was pretty tame in the beginning. As it was celebrating his life as a saint, it was regarded as a religious holiday so pubs were closed in Ireland on March 17 until the 1970s. It was the Americans who bought about the St Paddy’s Day drinking culture! Celebrations grew when more Irish immigrants began moving to the US, and with no pub ban on the 17th March (unlike Ireland), celebrations got wilder! There is a debate over when the first St Patrick’s Day parade took place but it has been traced back to New York in 1762 and continues on today.

It is the drinking we are going to focus on today, except we are putting a (slightly) healthy twist on it. Introducing our favourite veggie cocktails!

Pina-Kale-Ada

pinakaleada.PNG
  • 35ml vodka
  • 75ml freshly juiced pineapple juice
  • 5ml freshly juiced kale juice
  • 10ml fresh lemon juice
  • 5 basil leaves (muddled in the glass)
  • 35ml coconut water

Instructions:

  • Shake all the ingredients together in a cocktail shaker, and strain over ice into a glass. Sip and relax!

As inspired by Belvedere Cocktail recipe featured in Huffington Post

Cucumber Mint Gin Coolers

  • 170ml gin
  • 1 cup of cucumber cut into chunks, plus extra for garnish
  • 12 mint leaves, plus extra for garnish
  • 2 tablespoons coconut sugar
  • ¼ cup fresh lemon juice
  • Soda water
  • Ice

Instructions:

  • In a blender combine the cucumber chunks, mint leaves, sugar and lemon juice.
  • Puree until you have a smooth mixture.
  • Fill two glasses with ice and divide the gin between the glasses. Fill the glasses to 2/3s full with the cucumber puree.
  • Top with the soda and stir well.
  • Garnish with cucumber chunks and mint leaves. Sit back, put upyour feet and relax!

As inspired by Heather Christo’s recipe.

Hazelnut & Cocoa Cherry Tartlets

A great thing about our bars is that they don’t just have to be a snack bar, you can use them to make all different kinds of delicious things. We love it when people make recipes that incorporate our bars and once again we have found another recipe that is incredible and so easy to make.

2 servings :

– 2 primal bars (ideally hazelnut and cocoa)

– 60 ml of hazelnut milk

– 2 cherries

– a hint of hazelnut chunks

– a hint of chocolate chips

 

Start by cutting one of the bars into small pieces and mix it in with the milk. Set aside in a small bowl and put it in the fridge.

Meanwhile, start to flatten the other bar and make two tartelette bases by raising the edges. This can be done on a surface or by using a small baking tin.

Take the bars and milk out of the fridge and spread it in the two tartelettes.

Decorate it with the chocolate chips, the hazelnut chunks and the cherries.

 

Don’t forget to tag us in any of your pictures, we would love to see what you make!

Hazelnut & Cocoa Coconut Cookies

We love it when people get creative with our Primal bars, because it shows that our bars are SO much more than just a convenient snack bar to have on-the-go (although don’t get us wrong, they do make a delicious convenient on-the-go snack). In the past we have made recipes such as Primal ‘bounty bars’ (using our Coconut & Macadamia bars), Chocolate Torte & Blueberry Cheesecake (both using our bars as a base), Banana Bread (baking in chunks of our Almond & Cashew), and various smoothie bowl recipes.  Our friend Ayten (she posts the most insanely yummy pictures on her Instagram Eat Nourish Love so please check it out!) is also a fan of our bars, and they often feature in the most mouth-watering smoothie bowl pictures on her Instagram. Point proven below:

ENL%.jpg

This time though, Ayten has outdone herself and made Hazelnut & Cocoa Coconut Cookies using chunks of our Hazelnut & Cocoa primal bar. What a treat that is going to be mid-afternoon! Check out this recipe:

Hazelnut & Cocoa Coconut Cookies:
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients:

8 tablespoons coconut flour
2 tablespoons coconut oil
1 tablespoon raw honey
1 whole egg
1/2 teaspoon cinnamon

1/2 teaspoon baking powder

A pinch of salt
2 Hazelnut & Cocoa bars

Directions:
• Preheat oven to gas mark 4/180°
• Put all of the ingredients with only 1 Hazelnut & Cocoa bar into a food processor and combine until you have a sticky mixture.
• Slice the second Hazelnut & Cocoa bar into small chunks and stir them into the mixture with a spoon.
• Using your hands, roll the mixture into 8 equal sized balls, put onto a greased or lined baking tray and flatten with a fork.
• Bake for 25-30 minutes.

Hands up if you’re making these!!

Top 5 reasons to love protein!

So today we thought we would focus on Protein – one of the favourite components on our plates! The Paleo diet itself is high in rich proteins as a majority of our ancestors’ calories came from the meat that they were able to hunt. Although it has always been a staple in our diets and recommended in dietary guidelines, people have only just begun recognising how important it really is! So we thought that we would give you our top five reasons for loving protein:

1.       You feel fuller for longer: Protein takes longer to digest than carbohydrates or fats, therefore you feel more satisfied and less likely to refill your plate with seconds!

2.        It stops sugar highs: Pairing protein with carbs helps to slow down the absorption of sugar from your stomach into your bloodstream. Therefore, no sugar highs or lows, and no more cravings!

3.       Protein promotes muscle & tissue repair and growth: Protein is made up of ‘building blocks’ called amino acids that help to build and repair tissues such as skeletal muscle, bone, hair, finger and toe nails, cartilage and skin.

4.       Protein provides a rich source of vitamins and minerals: For example, meat is a good source of vitamin B12, iron and zinc. Fish also contains omega 3s (fatty acids which play an essential role in the function of our nervous system including brain function).

5.       Protein requires more energy to digest: Ever heard of the thermic effect of food (TEF)? It refers to the energy we use to digest our foods. Protein has a higher TEF than carbs or fat, so you need more energy to process protein. We have to burn more calories to provide this extra energy – bonus!

So in which foods can you find proteins? Proteins are found in a variety of foods: meat, poultry, fish, dairy, eggs, nuts, seeds, and soya. Meat, fish and poultry contain very high levels of protein and are usually considered the most popular sources.

So what are you waiting for? Add some more protein to your next meal and know that your body will love you for it!

 

New to Paleo? Start the Paleo Lifestyle this weekend

Interested in Paleo, but don't know where to start?

The Primal Pantry have teamed up with paleo food blogger Paleo Polly  to put together this guide to starting the paleo lifestyle this weekend. 

Starting a new way of eating doesn't have to be complicated. 

With this simple to follow guide, you should have everything you need to get started following a paleo lifestyle this weekend. 

Start the Paleo Lifestyle, this weekend. 

You want to improve your health.  

You want nothing more but to be fit and healthy, but with all the conflicting advice out there from health and fitness gurus, fitness bloggers and everyone in between, just getting started can be overwhelming. You’ve tried many fad diets, and quite frankly you’re over that.

You recognize that improved health and wellbeing comes from making smart lifestyle choices. And you’re interested in Paleo because it’s not a diet, it’s is an approach to eating.

BUT, embarking on a new way of eating isn’t always easy. 
 

When life is busy it is difficult be organized, even dedicating time to meal planning can be a chore. You’ve probably heard that some of the great benefits of Paleo diet are that you:

  • Start losing weight
  • Have a firmer, more toned body
  • Find your health and immune system improves, less colds and illness.
  • Having the best nights sleeps, waking up feeling rested.
  • Are filled with more energy, are more positive
  • And much more.

You want to implement lasting change to improve your health, but making a long-term commitment can seem incredibly hard. That’s why sometimes we need a little reminder that with a few small steps and a little bit of commitment, big changes can be made. 

I want to show you how making a few simple changes to your weekly routine can have real, effective, long lasting results. Making a change is not as difficult as you think.  

 Set Yourself Up for Success

Starting a diet in the middle of the week isn’t a great idea. By choosing to start a new regime mid week, you’re setting yourself up for failure. Starting lifestyle change in the middle of the week is incredibly difficult, because there’s no too ways about it- life really does get in the way.

You’re already trying to spin the plates of work, family life, social life, eating and fitness. Adding new plates in the midst of this mayhem means that will have to give. More often than not, it’s your new routine. Starting and failing isn’t good for your motivation levels; so I am want to show you how to achieve success in these simple, easy to apply steps.

Plan to begin the paleo diet on a Monday. BUT get your preparation in this weekend.

Start by blocking out time on Saturday and Sunday, to prepare for the start of the Paleo diet. Having a clear schedule over the weekend enables you to focus on your goals. Getting organized, and feeling mentally prepared is half the battle.

You should set aside:

  • 2-3 hours on Saturday.
  • 2-3 hours on Sunday.

This is the perfect amount of time for you to prepare your strategy to tackling the week. Investing time to prepare from the beginning has a number of benefits.

Your mind will be focused. 

By putting in the prep time you will be preparing yourself for success. You will feel confident, because you have taken the time to prepare for the beginning of  your paleo journey. Think of what it would feel like sitting an exam- with absolutely no revision!

Just as revision is essential for exam success. Putting in the prep work before you start your new eating plan, means it’s easier to stick to the plan and achieve your goals.

Failing to Plan is Preparing to Fail

People who put in the prep have an over a 70% chance of success versus someone who chooses to just get started. Preparation gives you inner confidence, meaning you have a higher change of success, improving your  health and well-being. So, now you have scheduled 2-3 hours on Saturday and Sunday, what are the next steps?

STEP 1 - Cleanse your Environment
STEP 2 - Fill Your Kitchen with the Good Stuff
STEP 3 – Plan your Meals
STEP 4 – Plan your Snacks

GET STARTED

This weekend, start by carrying out an assessment of your house (and other places you store food.)  Look in the pantry, the fridge, freezer, and anywhere else you might stash edible treats i.e. gym bag, work desk etc.

STEP 1- CLEANSE YOUR ENVIRONMENT

Commit to ridding your environment of your non-Paleo food. Eat it up, box it up, donate it to a food bank, give it to friends. Having cookies in the cupboards is too tempting.

You’re building new eating habits, the best way to do this is to fool proof your living and working environment from bad decisions.

STEP 2- RE-FILL WITH PALEO GOODS

Once you’re cupboards are cleansed, head to the market, get online and stock pile delicious paleo snacks. 

What should I eat?

Paleo is simple, go by these guidelines and it’s easy, eat meat, fish, veg, nuts and seeds, some fruit, and no sugar. Basically, in a nutshell, don’t eat processed foods, and if it has a long ingredients list on the back… put it back!

The Primal Pantry Bars have less than 5 ingredients meaning there are a great choice for on the move snacks. 

Try to think of your plate as 50% veg, 30% protein, 10% good fats like avocados, 5% fruit and 5% nuts or seeds.

STEP 3 - PLAN YOUR MEALS

There are a couple of things you can do to make your first week of eating Paleo easy.

Batch cooking. Prepping a big batch of something at eating it for your lunch or dinner is a great way to plan for busy days, and what’s more, it can be a great way of saving money.

What to batch cook:

Protein

I find that prepping protein ahead really saves me time in a morning. You can make:

  • Chicken- strips of chicken breast or thighs to put into your lunchtime salads.
  • Chicken 5 days can become a bit samie, so why not roast some pork shoulder, or a joint of beef.
  • Eggs- Hard boil some eggs, they are great as a portable protein hit. Fantastic if you miss breakfast. You can peel them and quickly turn into paleo devilled eggs or slice them into a salad.

Veg

  • Making a batch of cauliflower chowder is a great way to save time and money. Around £1.50 per portion it is filling, tasty, and is perfect to heat up at work.
  •  Ratatouille. Great for paring with protein in the even, a big batch can be blended with mango and turned into a stir-fry sweet and sour sauce, go with courgette/ zucchini noodles.

A large salad bowl

  •  Make a batch of Paleo slaw, or a mixed kale and spinach salad. The key to making salad last for lunch all week is to leave the salad un-dressed. Make a big bowl on Sunday, keep in airtight Tupperware, and place into salad boxes, the morning you’re leaving to work.

A NOTE- FOOD PREP TIME IN THE MORNINGS

In the first week before you’re in a routine, make sure you schedule 30 mins to an hour extra from rising, to prepare your breakfast and lunch.

MEAL PLANNING- YOU NOW EAT 3 MEALS A DAY, NOT BREAKFAST, LUNCH AND DINNER.

There shouldn’t be anything wrong with eating ‘leftover’ meal 3 (dinner), for tomorrow’s meal 1 (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.

STEP 4- PLAN SNACKING ON THE MOVE

Along with purchasing the fresh produce on my shopping list, make sure you prepare for snacking on the move.

Buy: 

  • Nuts.
  • The Primal Pantry Bars- perfect for post work out snacks, eating on the move, kids love them. 
  • Fruit.
  • Dried Fruit
  • Beef Jerky or Biltong.

Make sure you are able to snack right if you are caught short. In the first week, transitioning to Paleo, you need to make sure that if you get hungry, you can reach for a Paleo snack, rather than a bar of chocolate or a pack of chips.

Put them in your car, stash them in your desk draw, and your gym bag, handbag and anywhere else that .

NOW YOU’RE ALL SET FOR MONDAY MORNING.

Your new life starts here.