With the Paleo challenge over the half way point there are still many questions regarding groceries.“What do I buy at the grocery store”. "What is Paleo" etc...The familiar place we once knew and loved (the store) has now become the “Land of the Lost”!
Well have NO fear is a quick guide to help you prepare and take with you so you do not get side tracked by all the bright colors and beautiful boxes in the store!
Let’s start shopping!
-Focus on the crops that are in season in order to get the best prices and
-Choose organic when/if possible and if your bank account
-Stock up on what’s on sale – many vegetables can be frozen for later
-Purchase spinach, salad blends, pre-cut vegetables, etc. if convenience
and minimal prep time are important.
-Fill your cart with color!
Vegetables – Get Lots!!
Great choices include: spinach, greens, broccoli, zucchini, cauliflower,
asparagus, brussels sprouts, cabbage, onions, garlic, fresh herbs, sweet
potatoes (for post workout meals), mushrooms, tomatoes, eggplant, bell peppers,
avocado… (Avoid the nightshades if you have autoimmune issues.)
Don’t go crazy here! Fit fruit into your diet primarily in the post workout
period. Great choices include: Berries, watermelon, cantaloupe, mango, peaches,
grapefruit, oranges, plums, apples, bananas…
-Go for grass-fed meat, wild caught fish, and free range poultry if it’s
available and within your budget.
-If choosing farm raised meats opt for
leaner cuts, if grass-fed the fat is good!!
Beef, bison, venison, wild game, pork – they’re all good! Sirloin,
tenderloin, flank, and strip steaks are the leanest choices and get grass-fed if
available if not avoid the fats in the meat as this is where are the hormone and
added chemicals is stored in the animal.
When choosing poultry the breast and thigh portions will yield the most meat
and from a food to $$ ratio are the best bets! There are also many ‘natural’
sausage options available in large supermarkets – chicken apple sausage is
Fish & Seafood
Salmon, tuna and other fatty fish are the best choices due to their high
Omega-3 fatty acid content. For variety cod, perch, tilapia, mahi, scallops,
shrimp, etc. are good choices too.
-Don’t spend too much time here!! Look for the eggs. Omega-3 fortified eggs
from free-range chickens are the optimal choice! Get some and move on!!
Frozen Foods Department
-Fresh produce is not always the best choice depending on the season and your
budget. The frozen food aisle is another great option for fruits and
vegetables. It is always a good idea to have a few bags of broccoli, spinach,
brussel sprouts, etc. in the freezer for a ‘quick’ fix meal!
-Make sure to choose plain frozen vegetables without sauces or flavorings added – you can
season them at home!
-Choose unsweetened frozen berries.
-Pick up a couple large bags of plain chicken breasts, salmon, and/or other meats. If you are on
a budget buying bulk bags of meat is cheaper than purchasing from the meat counter.
Many times this is where people get in trouble! So many pretty packages with
pictures of cookies, crackers, snacks, etc. AVOID aisles of temptation!!
-Pick up a selection of salt-free spices. My favorites include garlic powder, oregano, basil, cumin, curry powder, cinnamon, nutmeg, rosemary, sage, and for everything else an all-purpose spice like Mrs. Dash is great!
-Next stop – oils. Coconut oil and olive oil are must haves. Avocado and walnut oils are also very good on salads.
-Coconut milk (the kind in a can with no sugar added), is great for making curries, in post workout
smoothies, and as an alternative to creamer if you’re a coffee drinker. Get some!
-Nuts and nut butters are also good to have around for quick snacks and
in a pinch. Walnuts and macadamia nuts are the best choices and walnut butter
is EXCELLENT! When choosing nut butters make sure there are no added
ingredients – pure nuts is what to look for. If there is the option to ‘grind
your own’ take it! Also, purchase unsalted nuts if possible.
-Some other items to consider depending on your goals, level of strictness
and situation may include; unsweetened dried fruit, balsamic vinegar, green tea,
and jerky (although the BEST place to get jerky is through Paleo Brands (click
the link and look around)- they have GREAT Paleo frozen meals and cookies
-If you are an athlete or looking for some quick post or during workout
carbs grab some coconut water and Larabars for quick convenient fuel.
This list by no means covers all the possibilities but it’s a good start.
Now grab a cart and start shopping!
Do you have any “must have” items on your list?
Post them in the comments!
Workout of the Day:
1 RM Back Squat
30 Back Squat (Body Weight)
Posted by Annie