There’s a lot to be said for mastering basic cooking techniques like properly grilling a steak, plain and simple. Here I’ve done just that yet to spice things up I roasted cauliflower with a little kick using smoked paprika. This might sound too basic but this is where choosing your ingredients makes all the difference. Grass-fed meats and organic produce are bursting with natural flavour. Delicious doesn’t have to mean complicated.
RECIPE:
2 x 6oz NY grass-fed steaks
1 tsp cracked black pepper (1/2 tsp per steak)
1/4 tsp salt
1 tbsp grape seed oil (or olive oil if preferred). Grape seed oil gets to a higher temp before burning so is ideal for searing on high heat.
1 head organic cauliflower – cut in florets
1/4 tsp smoked paprika
1/4 cup green olives – halved
1/4 tsp pepper
2 tbsp olive oil
drizzle agave or honey
Growing up in Ireland most people assume it’s all meat n veg but being an island we have amazing seafood and a lot of my training as a chef was in seafood restaurants. This is my simplified version of a bouillabaisse. Typically, and according to tradition, there should be at least five different kinds of fish (not including shellfish) in a proper bouillabaisse. That can get pretty pricey so I thought I’d use some key seafood ingredients saving money yet without compromising flavour (which I may have used for a (my) six-pack). This version is light, fresh and brothy… just the way I roll!
20 mussels – rinsed
20 Manila clams – rinsed
1/2 lb large locally caught wild shrimp – P&D’d (peeled & de-veined)
1 lb white fish (Pacific cod, Tilapia, Pacific halibut) – 1″ cubes
3 cups leeks (whites only) thinly sliced, washed
1 red bell pepper – small dice
3 bay leaves
1/2 tsp chili flakes
1 x 15 oz can diced tomatoes – drained
1 cup white wine (whatever’s in your glass will work) OR an 8 fluid oz bottle of clam juice*
3 cups water
about a handful of fresh basil – chiffonade
2 sprigs fresh thyme (for steaming mussels & clams)
2 tbsp olive oil
*TIP: Bottled clam juice is easily found in the States though it might be hard enough to find across the pond. Steaming the shellfish in the white wine is a great alternative for making your own clam juice.
DIRECTIONS:
Preheat large soup pot on medium heat for 1 minute. Add olive oil along with leeks, red pepper and chili flakes. Saute, stirring occasionally for 5 minutes. Cover with lid while they’re sauteing. This will keep in the moisture and help prevent them from going brown. You don’t want any colour on the leeks, just softened.
As leeks and pepper are cooking, preheat a large saute pan on high heat for 1 minute. Very carefully add mussels and clams to pan along with the wine and thyme or bottled clam juice and thyme. (Be careful of splashing the liquid.) Cover with lid and cook until all the shells are open. Give the pan a shake after 30 seconds or so to move them around. Cook for 2 minutes approx or until all the shells have opened. NOTE: If there are any unopened or cracked shells when the majority are cooked, discard them.
Holding a colander over the soup pot drain the shellfish into the colander. This steaming liquid will be the base of your soup and it’s delicious. Add the water, bay leaves and chopped tomatoes to the soup pot and bring to a boil.
Next remove all the mussels & clams from their shells. Set the meat aside and throw away the shells or even better you could use them with your saved veg and the shrimp shells to make a seafood stock.
Add the white fish and shrimp to the soup and stir. (They’ll cook in the broth.) Once soup comes to a boil reduce heat to a simmer. Cook for 15 minutes on medium low heat.
Just before serving add all mussels, clams and fresh basil. Stir and taste. Season with S&P.
All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.
The Anti-Paleo Lunch - Deep-Fried Pizza - Original Image: http://fxcuisine.com
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When it comes to eating “Paleo”, lunch is probably the most difficult meal of the day.
You’re away from home
Work commitments often force us to wolf down our food as quickly as possible, and…
Heaven forbid you forget to bring a lunch from home. Trying to find a Paleo-friendly restaurant is next to impossible.
So, as a public service…and to help you avoid another slice of deep-fried pizza, I contacted a few of my favorite Paleo Foodies and pestered them for some tips on how to eat Paleo at lunch.
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Naomi from My Paleo Kitchen reminds us that there isn’t a one size fits all paleo lunch.
It depends on how much time you have to prepare (or how much time you’re willing to spend).
On how much space you’ve got and on what you had for dinner the night before or breakfast that morning. And on how far your budget stretches.
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I like things easy, simple and taking up minimal space. I’m willing to sacrifice some taste and diversity for that. Are you?
Her suggestions:
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1. Put it on a stick Personally I prefer this option because it takes up minimal space, doesn’t require any cutlery and there’s nothing you have to take home again. The idea is simple, you create a cold shish kabob with chicken, some leftover beef or spicy sausage. Add some paprika, gourgette, cherry tomatoes or anything else you like and then spice it up a bit. Wrap in alimunium foil and you’re good to go.
2. Brown bagging it This is the easiest and fastest to prepare, but you might need a pocketknife or fork. Just take a paper bag and throw in a bell pepper, a mini cucumber, an apple or a kohlrabi. Anything that doesn’t drip liquids. Then pick your protein. Easy options are hard boiled eggs (wrap in toilet paper to protect) or canned tuna/salmon. But you could also throw in some leftover chicken as long as you wrap it in foil. And don’t forget nuts!
3. Tupperware galore The problem with tupperware is that it’s not disposable. I suppose it’s good for the environment ’n all, but I really hate taking dirty dishes back home. It does give you a lot of tasty options. A good salad is always nice, leftovers from last night’s dinner works great too. If you’ve got one of those containers with seperate spaces you can even have a tapas like meal.
This is a great option when you have enough space in your bags.
4. Eating out I try not to do this too much, because the budget is tight. But if you can afford it there are several good options. Take Subway for example, it’s not ideal but their salad is pretty good with some extra chicken and olive oil.
If you’re not too shy you can always ask for omelettes without the bread or burgers without the bun. There is always something on the menu that will fit into your paleo diet.
5. Strategic use of IF (Intermittent Fasting)
I’m not a big fan of doing this until you’ve got everything else sorted out (I dare say that if you’re still looking for lunch tips that you haven’t). But if you’re in a tight spot, not eating for a couple hours won’t hurt you one bit.
I’m always ‘brown bagging’ my lunch for a few different reasons:
I want to avoid eating out
I don’t have enough time to leave the office and go for lunch
It saves money
Her suggestions:
Big Salads will be your best friend
Buy a few chicken breasts, roast them and cut them into slices (these will stay fresh in your fridge for about 4 days).
Put a couple handfuls of mixed greens or spinach in a tupperware container, add veggies (choose in-season to save $),
Add a few slices of the chicken breast,
In a tiny container put 2 Tbsp of dressing – I like either 1) equal parts lemon juice and olive oil or 2) 1 Tbsp balsamic vinegar, 2 tsp dijon mustard and a splash of olive oil.
When you’re ready to eat, shake it all together and enjoy! Add some nuts or a bit of fruit if you want some crunch. I am known for my noon-hour salad shake at work.
Wraps
Lettuce, Romaine, Radicchio or even cooked Cabbage make a fabulous alternative to the ‘Subway’ wrap.
Load it with some protein and more veggies and you’ve got a portable lunch that requires little effort to make and can be very economical.
Lettuce, Romaine and Cabbage are very inexpensive and would give you at least 10 wraps per head.
You can use any meat to fill the wrap including ground meat (like tacos), tuna or chicken.
Here are 2 different ways I’ve made wraps or sandwiches like this:
Simple, fast and will give you the basic requirements to keep you full and energized. This is my go-to traveller.
Use a roasted chicken breast, leftover meat from dinner or even canned tuna/salmon, some veggies slices (i like cucumber, red pepper and tomato) and a small handful of nuts.
I even took this through the airport with me recently to eat on the plane. You might look a bit weird eating chicken with your hands…just embrace it because you’re going to be the one looking and feeling fabulous.
Chicken Salad
One of my favourite snacks or lunches is a curry chicken salad. It’s great cold and the flavours get better the longer it sits. You can also mix it up the spices and use dill and yogurt instead. This one requires a bit of yogurt, so you might need to try making a Paleo mayo to substitute if you don’t want dairy.
Leftovers
If you have access to a microwave then you can bring leftovers or make a big pot of soup or stew and bring that with you. Soups are very inexpensive to make and you can load it with protein and veggies.
One of my favourites is the Moroccan Chicken Soup – I’ll make a pot of this and eat it everyday for lunch. It will last in the fridge for about 5 days and you can freeze it too.
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Christina, a contributor to the Everyday Paleo blog knows that a little planning and prep work is necessary for successful Paleo.
I work in a law office across town and my fiancé and I share one vehicle. I have it some days, but there are some days where I’m definitely without route to a “healthy” and “inexpensive” restaurant. So in order to save money, my body and time. I’ve decided to always make lunches and bring them to work.
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Here is how I do it:
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Every Sunday, I devote some time to prepare breakfast, lunches and sometimes dinners for the week. I buy only enough to last me until Sunday because I don’t want it to go bad. Nothing tastes more terrible than soggy vegetables.
Her suggestions:
In the mornings, I throw about a slice to a slice and a half of low sodium turkey lunch meat into a small (about 1.5 cups) Ziploc container. I throw a small handfull of Pecans on top and a slightly larger handfull of Blueberries. Viola! Breakfast a la hurry.
Hard boiled eggs are also good if you don’t have any gut irritation to them.
Egg muffins are also good on the go and easy to make in bulk for the week. They also make excellent snacks.
Egg Muffins - original image: http://thehealthyeatingsite.com
For Lunch, I throw a mix of some raw veggies (Brussels Sprouts, Broccoli & Cauliflower) into Ziploc baggies. I fill each of the baggies about halfway. 5 baggies = a 5 day work week. The reason for this is if one batch goes bad, you don’t have to throw out my entire broccoli stock I just purchased.
I also make a bulk batch of the Walnut Red Pepper Dip recipe on Sundays. I take the whole batch to work because we have the luxury of a office refrigerator. If you don’t have that luxury. A small Igloo lunchbox filled with your daily rations and some refreezable ice packs will do. Again, you can take servings of the dip for your veggies in those small nifty disposable Ziploc containers. For a protien, I throw a piece of cooked chicken, salmon or some shrimp into a baggie. I like mine raw with the dip, but anyone can get creative with how they like their chicken prepared. Keep in mind though; the sauce also has to be paleo friendly.
I sometimes get hungry between meals, So I ALWAYS have a stash of nuts, jerky, dried fruit and dark chocolate at my desk.
By the time I get home, I do have some time to make dinner, but sometimes I run late, or mostly, I’m just lazy. This is why I always make approximately 7 days worth of food in case I have a lazy day. Theoretically, people tend to have more free time on the weekend and can afford the time to spend 20-30 minutes in the kitchen.
Here are some “lifestyle” tips that have helped me further commit to my pre-made paleo lunches:
If your going to mess up, do it in the morning and agree to commit yourself in the afternoon. Be careful not to use this as an excuse to keep making mistakes turn into habits. That once a day bite size snickers may turn into 3 pretty quickly.
Always drink at least 16 ounces of water before your first cup of coffee. You can phsyc yourself out by using your coffee as a reward for drinking water. Further this by committing yourself to 16 ounces between each cup. You can ask me how I went to frou frou high calorie starbucks drinks to no calorie (paleo) black coffee later.
ALWAYS keep your paleo food nearby and easily accessible. If you have a craving for something you know is non paleo, eat some of your rations first, then ask yourself if you still want that non paleo item. I have found that my cravings for office candy go away after I’ve nibbled on some veggies and nuts.
When heading to a party full of non paleo food, eat before you go. If you are hungry when you still get there, load your plate with food from the veggie/meat/fruit tray first. Tell yourself that you will reward yourself with that non paleo treat after you eat what’s on your plate first. Most often times, I have found that I no longer desire that non paleo treat because I am now full and I feel good. So big rule of thumb is to paleo first, then question your craving.
Ditch the gum. I just learned recently that chewing gum releases chemicals from your brain that promotes a “hunger” response. On top of that, the imitation sugar contained in gum is insulin spiking. Try mints or those Listerine Breath Strips instead.
Watch your emotional eating. If this is you, start logging when you eat, how you feel at the time and how you feel after you eat. No one ever eats a head of broccoli when they’re feeling sad. Discover new distractions or tap into the source of why you emotionally eat. If this means you have to decompress those issues with a friend or seek professional help to get rid of those emotions, don’t be afraid to do so, you’re health is on the line here. I used to make bad food choices when stressed or bored. Find new avenues to direct your attention.
Take those fish oils.
Clean out your cupboards. An old but wise rule. You can’t eat potato chips if you don’t have them in the house. Make a list of paleo foods while at home and follow the cardinal rule of never shopping when your hungry. Stick to the list and the list only. If your passing buy the Oreos in the cookie isle, bypass them for now…just for now…grab everything on your list first. Once you’ve done that, look at your cart. Do you still want those Oreos? If the answer is yes, then check out first, and take your groceries to the car. Do you still want those Oreos? I thought not.
Don’t use your kids as an excuse to buy sugar loaded foods. If I can do it, you can too. There may be a slight rebelion at first, but at some point your family will get hungry and eventually have to eat. So put the dinosaur fruit snacks back. Like #8, if it’s not in your house, you’re not going to eat it.
Don’t deprive yourself. Going paleo doesn’t happen overnight so don’t get down on yourself if you mess up. There will be that occassional Saturday night when binge drinking gravitated you towards 3am pizza or a mega burrito. It’s okay. Begin your paleo regime when you wake up (and are somewhat recovered). Mistakes doesn’t mean you fail. It means you’re learning. When I first spoke to Sarah (Everyday Paleo), she told me that it took her a couple of years to fully get there. Your will power to avoid non paleo foods will only grow stronger when your body composition begins to change and you can see and feel the difference.
Hold on, it happens pretty fast.
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The Girl Gone Primal has a whole bunch of Paleo lunch options for y’all.
Her suggestions:
fried chicken fingers
Fried chicken fingers are delicious served cold the next day - As is leftover roast chicken.
If you’re willing to nuke your lunches, or have time to heat them in an oven, then pretty much any dinner on my blog can be served as next-day lunch leftovers.
Otherwise, easy ‘grab & bag’ options that I tend to go for are:
tinned tuna/salmon,
hard boiled eggs,
any variety of fruit & veg available,
nuts nuts nuts, or a handful of trail mix of grain-free granola (made without sweetener?)
Then there’s the endless potential presented by frittata/quiches – so many tasty flavours can be wrapped up in egg and cooked, and the flavours usually intensify when left in the fridge for a few hours. They’re my favourite picnic food, and my preferred ingredient combo can be seen here. (you can substitute more meat or different veg for the feta if you’re not Lacto-Paleo). One of the more fiddly options involve making a ‘bread’ of zucchini or nut flour and making up a usual sandwich, making muffins of coconut or nut flour.
Ultimately, there’s no excuse for eating neolithic agents at lunchtime – the worst that you can do is pop your old sandwich fillings in a container and eat them as a salad.
And if you really, REALLY can’t find a primal lunch option, then maybe it’s time to try intermittent fasting
Being in California I’m exposed to an amazing array of fresh organic fruit n veg that I wouldn’t normally get, especially back at home so I’m taking full advantage of it. One of my weekly adventures is heading to our local farmers market and seeing what’s in season and figuring out something to make with it. You might recall a few weeks back I made a Braised Beef Rib recipe using some Poblano peppers, which actually came from my garden. Turns out I really liked their charred smoky flavour so I figured I’d have another go with them. I love roasted peppers (Roast Red pepper Hummus) and funny enough I actually made this pork dish already but my photos weren’t up to par so this is round two. With a few tweaks this turned out even better than the last time.
Lucky for you I’m a shitty photographer!
Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!
When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.
Fueling your body with healthy food. Fueling your mind with the wealth of health.
You may have noticed all the different winter squash at the markets–acorn, butternut, spaghetti, kabocha, just to name a few. I absolutely love butternut squash, which is what I tend to use most often. I suppose we all tend to stick with what we know and like but lately I’ve had quite a few inquiries for what to do with a spaghetti squash, which is great because I really dig this squash too. Actually I’m really into pasta (gluten free) but I’m off heavy carbs in the evening thanks to DR, Mr. Health Habits himself with the training program I’m on so this squash, believe it or not, makes a brilliant substitute for pasta! Thought all you who are sticking to any sort of get-in-shape regiment and of course all the Paleos, would love this idea, too.
RECIPE: Serves 2 with leftovers
1 medium spaghetti squash (preferably organic)
1 lb medium wild, locally caught shrimp (21-30’s) P&D’s (peeled & de-veined)
1 cup pasta tomato sauce (whatever you fancy)
1 tbsp capers
1/2 lemon- zested
chili flakes (as much as you can handle)
Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!
When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.
Fueling your body with healthy food. Fueling your mind with the wealth of health.
In Part 1 of this series, I outlined the basics of my Health Habits Diet
A modified Paleo Diet will make up the majority of your meals
Specific peri-workout nutrition will help improve your workouts and boosts your metabolism
Modifications in your nighttime eating are geared to your specific weight loss goals
And sadly, portion control still plays an important role for HH dieters.
I also introduced you to 4 different types of Health Habits dieters
People concerned with rapid weight loss with no concern for fitness (strength, endurance, etc)
People who want to improve their overall health
People who want to get fit but aren’t concerned about losing weight
People who want to get fat and burn fat at the same time
Note:
I hate how most diet books are “one size fits all”. While a general Paleo-style diet will go a long way to improving the health of most people, it isn’t perfect. Some of us are blessed with an ability to eat whatever we want without getting fat. Mos of us aren’t. Some of us want to maximize our fitness. Some of us couldn’t care less.
Our starting points are different
Our goals are different
As a result, our diets should be different
Today, I will tell you what I do with each of the 4 “types” that I outlined above. If you fit neatly into that “type”, go right ahead and claim your Health Habits diet. If you don’t fit in very neatly, shoot me a comment or an email and together we’ll build your personal HH diet.
The “Need to Lose Weight Fast” Client
Obviously, the fastest way to lose weight is to drop your calories as hard and as fast as possible. We’re not doing that. People who diet this way always end up worse off than they started. So, don’t even go there.
Here are my rules for the “Need to Lose Weight Fast” client
1. We start with a Paleo Basic style of diet….
Eat This
Foods that are as close to nature as possible. If our Paleo ancestors couldn’t make it, you can’t eat it.
or any other Processed crap. If it comes in a box or has multi-syllabic ingredients, it ain’t Paleo.
2. Then we remove all the calorie dense vegetables….potatoes, carrots, parshnips, beets, corn, sweet potatoes, peas and squashes
Kind of a low-carb Paleo Diet.
3. We also stop eating 4 hours before bedtime (nothing but calorie free beverages)
4. And Portions are controlled
1 plate-full per meal (no seconds)
Vegetables make up 2/3 of the plate
Note – We don’t count calories on any of my diets. Our goal is to feed your body foods that are high in nutrients and relatively low in calories. As your body gets more of the stuff that it needs, it will respond by reducing your appetite / hunger. Counting calories always leads to reducing calories again and again and again. it just doesn’t work long term.
The “Want to Get Healthy” Client
This client isn’t concerned with weight loss or strength or running a marathon.
They just want to be healthy. To that end….
1. We start with a Paleo Basic style of diet….
Eat This
Foods that are as close to nature as possible. If our Paleo ancestors couldn’t make it, you can’t eat it.
or any other Processed crap. If it comes in a box or has multi-syllabic ingredients, it ain’t Paleo.
2. Then, we can re-introduce legumes and dairy…slowly.
During the re-introduction of beans & dairy, we watch for changes in digestion. Not to get all gross about it, but the Paleo argument against legumes & dairy focuses directly on digestion. The theory is that our ancient Paleo DNA hasn’t had time to adapt to these foods. As such, our immune system and as a result, our GI system has problems digesting these foods.
If we start seeing GI problems, we remove the offending food and try another. Simple
3. We also stop eating 4 hours before bedtime (nothing but calorie free beverages)
The “Want to Get Fit” Client
This client wants to maximize their fitness. This could be a triathlete or a MMA fighter or a weekend warrior who wants to regain past glory. Luckily for them, fat loss is not a major issue.
Even luckier for them, this diet will still peel of fat.
1. We start with a Paleo Basic style of diet….
Eat This
Foods that are as close to nature as possible. If our Paleo ancestors couldn’t make it, you can’t eat it.
3. Right before bedtime, a small high protein/high fat meal is eaten.
This meal is designed to help your body recover from your workouts.
4. No specific attempt at Portion Control
As your body gets more of the stuff that it needs, it will respond by reducing your appetite / hunger. Counting calories always leads to reducing calories again and again and again. it just doesn’t work long term.
The “Want to Get Fit and Want to Get Lean” Client
This client makes up the majority of my personal training clientele.
They want to maximize their fitness and get ultra-lean in the process.
Not to surprisingly, we pull out all the stops for this client.
1. We start with a Paleo Basic style of diet….
Eat This
Foods that are as close to nature as possible. If our Paleo ancestors couldn’t make it, you can’t eat it.
4. The pre-bedtime, small high protein/high fat meal is also still included.
This meal is designed to help your body recover from your workouts.
5. But no carbs (fruit & veg included) are eaten during the 4 hours before bedtime
As your body gets more of the stuff that it needs, it will respond by reducing your appetite / hunger. Counting calories always leads to reducing calories again and again and again. it just doesn’t work long term.
6. And Portions are controlled
1 plate-full per meal (no seconds)
Vegetables make up 2/3 of the plate
Note – We don’t count calories on any of my diets. Our goal is to feed your body foods that are high in nutrients and relatively low in calories. As your body gets more of the stuff that it needs, it will respond by reducing your appetite / hunger. Counting calories always leads to reducing calories again and again and again. it just doesn’t work long term.
So, there you go.
Hopefully, you fit nice and neat into one of these categories.
If not, shoot me an email and I will give you a hand building your personal HH diet.
I wonder, is the Super Bowl as popular in Canada as it is here? All week I’ve posted healthy Super Bowl grub on my site but then I started thinking….if we happen to fall off the wagon a bit and chug a few unexpected beers, shouldn’t I have a ‘make-up’ recipe ready to rock for Monday? Being healthy is all about balance and planning ahead, right?
I’m still new to the Paleo way of eating but I think I’ve a good idea here. What I really try to do with food, besides creating easy healthy recipes, is to shop and eat sustainably and seasonally. With all my recipes you are encouraged to use what ever is in season in your area, which might be different than my area especially because I’m planted in sunny Southern California, as I often like to remind DR. (Better not make him too jealous or my next workout session might be brutal!)
Since the Paleo diet does not include potatoes (ouch says the Irishman) I wanted to show you an easy substitute using what I know as Celeriac, often called Celery Root. It is a kind of celery grown as a root vegetable that tastes like celery with a potato-like consistency. Common across the pond, we use as mash, in mash or even raw, grated in salads. Here’s how it stacks up against the potato:
Celery Root*
Potato*
Calories
42
118
Carbohydrates
9g
27g
Dietary Fiber
2g
2g
*1 cup celery root (155g)
boiled, drained with no salt
*1 potato (136g)
boiled in skin with no salt
In California we can get celeriac all year round but the season runs about October through April. As for the tomatoes, I didn’t think it was tomato season yet we received these lovelies in our CSA box. Feel free to substitute any in-season veg for the tomatoes if you can’t get locally grown tomatoes this time of year.
2 medium celery roots (you’ll probably have some left overs but that’s grand!)
low-sodium chicken broth
S&P to taste
DIRECTIONS:
Begin by mixing all the marinade ingredients together in a mixing bowl. Add chicken breasts and coat. To store, either place in a Zilpoc bag or cover in a bowl in the fridge. Turn occasionally to make sure all sides are marinating. NOTE: This can and should be done ahead of time to get maximum flavor. I would suggest marinating for at least 4 – 24 hours.
To cook celeriac:
Top and tail celery root and using a small kitchen knife carefully peel the outer layer. (Top & tail is common chef lingo, which means trim the top and bottom.)
Once all peeled roughly chop root in equal size pieces and boil in salted water (maybe a couple of teaspoons) until fork tender. Drain and return to same pot. Mash, add broth, taste & season.
I made the little blistered cherry tomato thingy by sauteing some cherry tomatoes on medium heat in olive oil under they begin to break down. Once they soften add a drizzle of red wine vinegar and a pinch of S&P. These will add a nice contrast and burst of flavor with the chicken and celeriac.
Preheat grill pan or outdoor bbq and when hot sear chicken on both sides. Cook to internal temp. 160F, 8-12 minutes approx. Let rest for 3-4 minutes after cooking before cutting.
Tasty and easy! Let me know how you got on with the celeriac. Cheers!
All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.
Like most personal trainers, my business has been built on word of mouth.
When my clients lose weight and get fit, their friends notice and I pick up a new client.
And, considering that most of my clients are interested in melting off body-fat, diet & weight loss has become a bit of an obsession for me.
So, when it comes to dietary recommendations, I need to get it right.
That’s why, at it’s core, the Health Habits Diet is a modified Paleo-style diet.
Apple Glazed Turkey Breast
Because based upon the scientific research and my first hand experience, there is no better way of eating for general health and gradual weight loss than Paleo.
You’re eating foods that are high in nutrients and relatively low in calories
And while, it’s always a big transition for new clients, the ones who buy into the concept and trust me (even for a month or so) always see great results….always.
But, we’re not done yet.
As much as I love the Paleo Diet, it’s not perfect. As much as some Paleos want to believe that everything Paleo is good and everything modern is bad, they’re wrong.
Certain foods enjoyed by some Paleo Dieters make weight loss difficult. For that reason, during a weight loss phase, they are eliminated.
And as I said in this post, it’s not only what you eat, it’s when you eat it, and the Health Habits Diet makes use of precise peri-workout nutrition to allow my clients to:
Perform better during their workouts
Maintain muscle mass while dieting
Gain muscle mass if desired
Boost their metabolism and
Speed up fat loss
But, we’re still not done yet.
Depending upon the goals of my clients, nighttime eating and meal size must also addressed.
Clients interested primarily in fat loss eat nothing for the 4 hours before sleep (except for a tbsp of fish oil)
Clients interested in gaining muscle mass while losing fat will eat a solid meal before bed.
As well, there are never any seconds on the Health Habits. One serving per meal…and don’t try getting around that by buying gigantic bowls or plates.
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So, to recap, these are the basics of my Health Habits Diet
A modified Paleo Diet makes up the majority of your meals
Peri-workout nutrition for better workouts and a metabolism boost
Nighttime eating geared to specific weight loss goals
Portion control
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So, where do you go from here?
In my next few post, I will outline the specific menus I recommend for the following “types” of Health Habits dieters.
If you don’t find yourself in one of these archetypes, shoot me an email and we can whip up something specific to your needs.
Dieter Archetypes
Rapid weight loss with no concern for muscle mass
Just wants to get healthy
Wants to gain muscle and/or get really strong without getting fat
Wants to maintain / gain muscle while losing as much body-fat as possible
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Just a reminder, tomorrow is my birthday, so I won’t be posting.
In the meantime, look through these archives to get a better idea of what to expect with the next post.
Following on DR’s recent posts on the Paleo diet we’ve decided to go the Paleo direction with my recipes from now on. Although I’m no expert in this style of food it’s kinda similar to the way I eat myself although I do love me my grains! For all you Paleo enthusiasts out there make sure you shoot me off some suggestions if you have any and we’ll go from there.
Today’s recipe is a simple little dish that I make which I have to say is pretty easy and very tasty and as you can see looks the business.
Steaming liquid:
6 fluid oz mirin
6 fluid oz sake
2 tbps fresh ginger – minced
Place all ingredients in medium saute pan. Heat gently to let the flavors infuse.
4 x 4oz black sea bass portions
Vegetable Spaghetti:
2 medium zuchini (courgette)
2 medium yellow squash
2 medium carrot
1/2 cup low-sodium chicken / veg. broth
Drizzle olive oil
S&P to taste
To Prepare: slice all veg. lengthwise, 1/8 inch thick. Once sliced cut into thin strips like, you guessed it, spaghetti. I use a mandoline which is fairly readily available in kitchen supply stores or in Asian markets. It’ll make your life a lot easier so definitely look into getting one. Once all veg. are cut keep carrots separate as they’ll take longer to cook than the others. In a medium hot saute pan add drizzle of olive oil. Saute carrots for 1 minute.
Meanwhile season your fish with salt and white pepper and add to steaming liquid and cover. Steam the fish for 10-12 mins. approx or ’til firm to touch. To check whether the fish is cooked pierce the center of the fish with a small pairing knife. Remove and, very gently touch your top lip with the knife. If it’s hot you’re good to go.
Meanwhile while the fish is cooking, in a separate saute pan, add broth & carrots and bring to boil. Once boiling, reduce to simmer for 4 minutes approx until carrots begin to soften.
Next add zucchini, squash to carrots and cover. Season to taste. You want the spaghetti to still hold it’s shape so be careful not to cook the daylights out of it. All in all the veg should take 7-8 minutes to cook.
If you’re new to cooking fish or aren’t familiar with it, black sea bass is a great fish to use. It’s a mild oily white fish that doesn’t over-cook easily. This is a great starter dish for those of you looking to branch out. You could also use any sustainable firm white fish like Pacific Halibut or Pacific Cod although the cod will cook faster so keep an eye on it.
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Enjoy.
Fueling your body with healthy food. Fueling your mind with the wealth of health.
So, Now That I Have Convinced You To Reconsider Going Paleo
What kind of Paleo are you going to be?
Because, going paleo doesn’t mean you have to eat raw meat. Most of us don’t. Heck, if you sat next to us at a restaurant, you would never even know we were Paleo.
In fact, odds are that you have already eaten Paleo…and you didn’t even know it.
So, without any further ado, I give you…
The Health Habits List of Paleo Sub-Groups
Paleo Basic
Eat This
Foods that are as close to nature as possible. If our Paleo ancestors couldn’t make it, you can’t eat it.
or any other Processed crap. If it comes in a box or has multi-syllabic ingredients, it ain’t Paleo.
If you’re still confused, watch this…
Less Restrictive Options
1. Say Yes to Dairy
The Paleolithic era ended about 10,000 years ago. There is evidence that humans domesticated cattle around 8500 years ago. Therefore, it is unlikely that our Paleo ancestors consumed dairy – milk, cream, yogurt, butter, cheese.
But, 8500 years is a long, long time.
Is it possible that during the past 400 generations some of our familial digestive systems have evolved in order to effectively digest dairy?
Maybe yes, maybe no.
For that reason, some Paleos eat and/or drink dairy
2. Say Yes to Legumes
Like dairy, humans have been eating legumes for about 8000 years.
Some of us do fine with beans and some of us….don’t
For that reason, some Paleos eat legumes.
3. Say Yes to Fruit & Vegetable Juices
Our Paleo ancestors never had access to the Jack LaLanne Power Juicer. So, it’s highly unlikely that they were able to enjoy a nice big glass of carrot-apple juice (yum).
But, for us modern Paleos, when time is short and our stomachs are grumbling, a bottle of V8 from the nearest convenience store can make the difference between going hungry and inhaling a bag of Doritos.
4. Say Yes to Lightly Processed Foods
Along the same lines as the convenience store V8, some modern Paleos don’t want to make every meal from scratch. They take advantage of the growing organic food movement to buy lightly processed, Paleo-friendly meals.In fact, there are even a few fledgling Paleo-food manufacturers out there.
Multi-Vitamins, green food powders, fish oils, protein powders, creatine, leucine, Zyflamend, Curcumin, etc…
None of these products were available to our Paleo ancestors. But, then again, our Paleo ancestors entire food supply was organic, free range and free of pollution.
More Restrictive Options
1. Say No to Cooked Food
Some Paleos eat their food raw…fruit, veg, even meat.
The theory is that cooking food decreases the quantity & quality of the nutrients.
And they may be right.
On the other hand, humans have been cooking with fire for about 1.8 million years. This means that our Paleo ancestors probably enjoyed a good barbecue as much as you do.
2. Intermittant Fasting
This is a unique offshoot of mainstream Paleo. The idea here is that back in the olden days, our ancestors couldn’t count on a constant supply of food. If they wanted meat, they had to go out and kill the meat. If they were unsuccessful, they went to bed hungry.
The modern version of intermittant fasting differs from the original in that IFers choose to go 24 hrs+ without eating in the belief that it will cause a release of beneficial hormones and help them lose weight/get fit.
There are a number of IF gurus online marketing their particular brand of IF. A quick google search will bring them up.
Personally, I don’t see any harm in performing the occasional fast. You’re not going to pass out or anything.
But, the whole IF thing seems a little bit cult-y if you catch my drift.
In fact, all of these ultra-restrictive versions of Paleo seem to thrive on their “us v.s. the world” kind of mentality.
It’s kind of like the kids back in high school who thought they were unique and different and no one was like them…except for all of their friends who listened to the same music, wore the same clothes, hated the same mainstream kids…..aaaahhh, high school – what memories.
3. Bloodletting
The idea here is that our ancestors were more likely than us to get into a physical confrontation with a Woolly Mammoth or something. And therefore, more likely to lose the occasional pint of blood.
So, to mimic this occasional blood loss, this Paleo sub-set heads down to the Red Cross and makes a donation every now and then.
And, you know what, that’s pretty cool (still kinda weird, but cool)
Did you know that only 3 in 100 Americans gives blood?
4. No Nightshades
This restriction has nothing to do with what our Paleo ancestors ate. It’s all about the potential negative health effects associated with nightshade vegetables.
Potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, tamarios, pepinos, pimentos, paprika, cayenne, and Tabasco sauce are classified as nightshade foods. A particular group of substances in these foods, called alkaloids, can impact nerve-muscle function and digestive function in animals and humans, and may also be able to compromise joint function.
For this reason, some Paleos don’t eat nightshades.
5. No “Starchy” Vegetables
From a strictly Paleo point of view, there isn’t a problem. While I don’t see our Paleo ancestors chowing down on raw potatoes or corn, I bet the woman who baked the first spud by tossing it on the fire was a big hit around the campfire.
mmmmmmmmmmmmm grilled woolly mammoth and a loaded baked potato. Yum
This is another nutritional complaint.
In particular, this Paleo restriction is all about Fat Paleos trying to become lean Paleos by reducing their Glycemic Load / Insulin secretion and stored body-fat.
Ergo, no potatoes, carrots, parshnips, beets, corn, sweet potatoes, peas and squashes
Kind of a low-carb Paleo Diet.
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Alright, that’s it for now.
I have probably missed a few niche Paleo groups, so if you think I have, shoot me a comment/email and I will add them to the list.
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And because I love my readers so much, the Healthy Irishman and I have decided to make his Saturday recipes all Paleo all the time.
Once again, feel free to shoot me or him suggestions for future meals.
