Food Archives - Page 32 of 35 - The Paleo Network

Trolley Spying

November 3, 2011/13 Comments/in Blog Posts, Food, Shopping /by Suz

When I go food shopping, I'm always really interested the see what other people have in their trolleys. Likewise, I get some funny looks, especially when I buy lots of red meat, eggs and coconut milk. I can just see the people wondering what I'm going to do with it all. Surely she can’t be going to eat all those foods we’re constantly told are bad, by herself?

People are generally quick to say how healthily they eat, but when you see their trolley, surely you are seeing what they actually eat, rather than what they’d like you to think they eat.

Trolleys full of processed junk food bother me far less; at least the people pushing those trolleys, on some level, know they have a bad diet. What bothers me more is the trolleys I see full of “healthy” foods. The type of “healthy foods” I wouldn't go near.

A very sad, un-Primal grocery trolley

I see so many trolleys full of low fat, highly processed products (I can’t bring myself to call them food). Trolleys full of whole grains, as they are good for us, right? Diet drinks with ingredients I can’t pronounce. Spray on “vegetable” oils, to make sure as little fat as possible contributes to dinner. Processed low fat sauces to smother wholegrain pasta with. “Healthy” reduced fat chips, presumably to deal with the blood sugar crash that comes after eating the pasta. Huge bottles of orange juice. Skim milk to pour over the healthy low fat breakfast cereal. Margarine instead of butter, Weight Watchers low fat processed sweets to ensure there is never any need to go over three hours without eating.

Pasta Sauce and Processed Sauce, yum yum.

I wonder, do people really think these “healthy” low fat processed products taste nice? I strongly suspect they are eaten for the perceived health benefits, not because they taste nice. My Paleo diet not only tastes amazing, but it is super healthy too.

This is my recent trolley. I generally buy all of my meat from my wonderful local organic butcher, so I usually just buy some veggies, fruit for my house-mate to take to work (I'm only eating fruit once or twice a week at the moment), coconut milk, almond butter (for use in an occasional NoOatmeal) and I sometimes buy nuts depending on which recipes are on my menu plan that week.

My recent paleo groceries

Are you guilty of trolley spying too? Are you frequently shocked by what some other shoppers fill their trolleys with? Do you get disapproving looks at your Paleo trolley too?

Kangaroo Jerky

October 31, 2011/28 Comments/in Blog Posts, Food, Kangaroo /by Suz

I hadn't had jerky much before I went to the AHS in August. I’d tried it, but wasn't that impressed. At the AHS the US Wellness Meats company supplied lots of jerky – so I had to try it! It tasted fantastic; completely different to any jerky I’d tried before. The beef jerky I tried contain grass-fed beef and salt. No nasty ingredients whatsoever. But I'm in Australia. What about Kangaroo Jerky?

Dried meat like this is full of protein and such a great snack, being so portable and easy to store. When I got back I was really keen to take advantage of living in the land of kangaroos – by trying Kangaroo Jerky! I think Kangaroo is such a good meat, as it isn’t farmed and is a great protein source.

Unfortunately all of the commercial Roo Jerky’s I've found so far are heavily processed with lots of undesirable ingredients such as sugar, soy sauce, canola oil and lots of artificial ingredients and flavours.

I don’t have a dehydrator yet, but have found a few recipes for home-made jerky, which I’ll be trying soon (I'll keep you updated!). In the meantime I'm going to check out a few local farmers markets here in Sydney at the weekend – hopefully I’ll be able to source some Paleo approved, local, organic, grass fed jerky!

I think Jerky will be a great snack to keep at work and to take to the gym.

Have you found some good Paleo Jerky? Have you tried Kangaroo Jerky? If you have a recipe for making your own I’d love to try it!

Nightshades and Paleo

October 28, 2011/6 Comments/in Blog Posts, Cooking, Food /by Suz

Perhaps you avoid nightshades yourself, or have noticed a lot of people do? Is there any reason for avoiding them?

Nightshades are in the Solanaceae family, which comprises 2,800 types of plant. The common nightshades include potatoes (which aren't consumed on a Paleo regime, so I won’t be talking about them), tomatoes, all types of peppers/ capsicum, eggplant, tomatillos, tamarios, paprika and cayenne. Sweet potatoes are related, but belong to the Convolvulaceae family, so aren't classed as a nightshade. Similarly black pepper is not classed as a nightshade as it belongs to the Piperaceae family.

Nightshades contain alkaloids, which the plant produces as a defence mechanism. Some alkaloids have been shown to interact with nerve activity and inflammation, which may impact conditions such as arthritis and gout, as well as gut irritation. Many people have no sensitivities to Nightshades, but those that do may find avoidance very beneficial. Cooking decreases the alkaloid content by up to 50%, so for those with border line sensitivity, this can be a good option.

If you think you may have a sensitivity, eliminating nightshades for 30 days before reintroducing should give a clear indication as to the effect these plant have on you. If you find you do have a sensitivity, you might chose to avoid them on a more permanent basis.

Do you eat Nightshades? Do you have a sensitivity to them?

Diabetic Sweets

October 24, 2011/4 Comments/in Blog Posts, Fat, Food, Journalism /by Suz

I picked up the November issue of “Diabetic Living” magazine yesterday. The piece below tells diabetic readers how good Fruit Slim sweets are, “sugar-free, fat-free, fibre filled”, which will “halt food cravings in their tracks”. It then goes on to say that there is more fibre in five of these sweets, than there is in two-cups of spinach or 15 raw almonds! This makes me slightly want to cry!

So, the ingredients of “Fruit Slims” are: Gum Acacia, Maltitol, Sorbitol, Xylitol, Acidifier (330), Fruit Juice Concentrate, Flavour, Vegetable Oil, Sweetener (955), Natural Colour ( Paprika), Coating Agent (901).

Sweetener (955) is sucralose. This sweetener has been linked with liver and kidney damage. There is also a lot of uncertainty with artificial sweeteners and some evidence to suggest that they may cause an insulin response; clearly not desirable in diabetics! Maltitol, Sorbitol and Xylitol are all sugar alcohols, which might be classed as “sugar-free”, but are carbohydrates and do have an effect on blood sugar levels. Fruit juice is also sugar, which clearly impacts blood sugar levels. “Flavour” could mean anything and as for the “vegetable” oil; well, that’s certainly not Paleo! The ingredients of these “crazy good” sweets look more like a chemistry experiment; there are no real foods in sight.

I think it’s really irresponsible to promote these as a good product to anyone, never mind diabetics. To imply they are a better choice than almonds or spinach seems reckless. They might have more fibre, but when eating a Paleo diet rich in vegetables, fibre won’t be an issue. Besides, for diabetics, blood sugar is a far more pressing issue than fibre?

I've not found anything to back up the claim that these sweets will “halt food cravings in their tracks”. In fact from what I've read, artificial sweeteners appear to have the opposite effect, increasing cravings for carbohydrates.

Compare the chemical composition of “Fruit Slims” to the “alternatives” of almonds and spinach.

Almonds provide high natural amounts of many nutrients, including manganese, vitamin E, magnesium, tryptophan, copper, vitamin B2 (riboflavin) and phosphorus.

Spinach is a fantastic source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2 (riboflavin), calcium, potassium, vitamin B6 (pyridoxine), tryptophan, vitamin E, copper, vitamin B1 (thiamine), phosphorus, zinc, omega 3 fatty acids, vitamin B3 (niacin) and selenium – and many other nutrients.

Am I missing the benefits of this swap?

Why You Should Throw Away Your Non-Stick Cookware!

October 22, 2011/0 Comments/in Blog Posts, Cooking, Fat, Food /by Suz

So, you’ve got your Paleo diet tuned in, you exercise Primally and sleep soundly; but what do you cook with?

Non stick Teflon frying pans are everywhere. If you don’t cook with them, you’re definitely in the enlightened minority. It’s easy to see why this cookware is so popular. It’s so cheap to buy, depending on where you buy your cookware, it may even be the only option. Non stick cookware is also very easy to cook on – with no thought about temperatures; you’re likely to get it right. It’s also very easy to clean.

So, what’s wrong with non-stick cookware?

The coating of many brands of non-stick cookware contains Perfluorooctanoic acid (PFOA) which has been shown to have carcinogenic properties. Over time & usage the coating from these non-stick pans is often damaged, at which stage it should not be used, to avoid consumption of toxins. Once in the blood stream there is no biological mechanism for removal of PFOA’s.

What should I cook with instead?!

There are several good alternatives to non-stick. Cast iron, copper, stainless steel or enamelled cookware are the most popular Paleo options. They are more expensive, but a good cast iron pan will last a lifetime. You can also look for second hand pots and pans, which are likely to be very cost effective; even a rusty old iron pan can be cleaned, seasoned and given a new lease of life!

Cooking on iron

When you first get your iron pan you’ll need to season it. This can be done by coating the pan in a fat, such as lard before putting it in a low temperature oven for a few minutes, allowing the iron to take up the oil. It should then be cooled and excess oil rinsed out. Soap should never be used on cast iron cookware.

Cooking on cast-iron is different to non-stick cooking, but once you’ve got the hang of it, you should be able to cook without food sticking to the pan. It’s important to heat the pan before adding food (even the fat you’re cooking with) to avoid it sticking. Food should generally be room temperature, not cold when adding to the pan, by leaving it out of the refrigerator for a few minutes before cooking. The temperature shouldn’t be too high, or to low. The final tip is to make sure you don’t shy away from using lots of fat, making this method of cooking very Paleo!

What do you cook with? I’d love to hear your cookware tips and hints in the comments below.

I Quit Sugar

October 21, 2011/0 Comments/in Blog Posts, Ex, Food, Paleo /by Suz

I recently bought Sarah Wilsons “I Quit Sugar” ebook, which is currently selling for $15.

I've been following Sarah’s blog and was very interested to read this book.

Whilst I don’t think Sarah would describe herself as “Paleo”, her ideas are very similar. I also really like how she has tried this approach herself, so is able to explain the positive differences quitting sugar made to her. The book explains, in simple terms why we shouldn't eat sugar, and then lays out exactly how to quit sugar – which is no easy task for sugar addicts! Keeping with the Paleo theme, Sarah encourages increased consumption of fats and talks at length about fruit and fruit juices. This is one area I get a lot of questions on, as many people don’t seem to appreciate the sugar content is not a good thing; Sarah does a great job of explaining this.

Whilst Sarah does eat dairy and some grains, I think this book would be a great starting point for a friend or family member who has expressed an interest in Paleo, but doesn't know how to start – or why they should. To go from Sarah’s no Sugar plan, to a full Paleo diet would not be much of a leap and this book would be a great tool for the journey.

Sarah has recently spoken with Nora Gedgaudas, and her blog seems to mention Paleo more and more since this conversation.

Have you read her book – Did you Quit Sugar? I’d be very interested to hear what you think about it!

Coconut Aminos

October 19, 2011/58 Comments/in Blog Posts, Food, Where to Find /by Suz

When adopting a Paleo diet, soy sauce is most definitely not on the menu, but perhaps you’re looking for an occasional substitution?

Soy-Sauce substitute coconut aminos instead-min

Coconut Aminos, the perfect substitute for Soy Sauce?

Coconut Aminos might be just the substitute you’re looking for. Is less salty than Tamari, but can be used exactly as you would use Soy Sauce, for marinades, dressings sauces and stir-fries – almost anywhere in fact.

Coconut Aminos has got a great amino acid content, considerably higher than that of soy sauces. The aminos is made from the raw sap of the coconut tree, naturally aged and is blended with sun-dried sea salt. For occasional use in a recipe calling for soy sauce, this seems like a great alternative.

Unfortunately none of the Health food shops I regularly visit in Sydney stock Coconut Aminos. I’ll be checking out the Brisbane stores at the weekend, perhaps I’ll have more luck in Queensland. I've found a couple of online retailers who deliver Coconut Aminos to Australia and New Zealand: – Iherb sell Coconut Aminos for $6 USD, with approx $4 USD shipping to Australia. Use the code DUV741 for $5 off your first order, making the Aminos very reasonable indeed! The other supplier, Reflections Health, sells their Aminos at $25, with $13 shipping.

Make sure you’re buying “Coconut Aminos”; remember “Liquid Aminos” will be derived from soy beans.

Have you tried Coconut Aminos? Did you enjoy it? Have you found any additional sources in Australia? I’d love to hear your comments!

Redundant Supermarket Aisles

October 18, 2011/8 Comments/in Blog Posts, Food, Shopping, Where to Find /by Suz

One of the best things about following a Paleo lifestyle, is the serious reduction of the time-sap that is the supermarket. There is absolutely no need to go up and down every aisle – unless of course you like to look at the ingredients of Frankenfoods “just for fun” like I do.

My Supermarket Route

I generally get all of my meat from my local organic butcher. This means one less thing to get from Coles or Woolworths, and a far superior product. I get some veg from markets, but I've still not found a great reliable, local source – so at the moment I am still buying a lot of my veg from the supermarket.

My first stop is therefore the fruit and veg section, usually in the front corner of the store. Here I generally try to buy local Australian produce and avoid the imports. This is not only cheaper, but I believe a much more sustainable, healthy option. I regularly buy sweet potatoes and pumpkins as good carbohydrate sources. I buy lots of onions, garlic and tomatoes as they tend to form the basis of many meals. I’ll often buy vegetables such as zucchini and cauliflower to create zucchini pasta and cauliflower rice. I often pick up avocado as this is such a good, quick and easy fat source which goes with many meals. Depending on which meals I have planned for the week ahead, I’ll get carrots, parsnips, Asian greens, spinach, capsicum (bell peppers), mushrooms, leeks and broccoli. I vary my purchase significantly depending on what is in season and what looks good on that particular day. Depending on the type of vegetables I'm buying, I’ll decide whether or not to go organic. Unfortunately price is a big consideration in this for me. I use the dirty dozen rule when deciding what I should buy organic – and what I'm more likely to get away with non organic for.

I'm buying less and less fruit as I'm trying to minimise my sugar intake. I also believe I can get the same beneficial nutrients the fruit provides in vegetables and meat – without the sugar hit. However, I always buy limes and lemons as I often have a slice in hot water as a refreshing hot drink. I occasionally purchase kiwi fruits and will buy berries more and more as the season gets further underway. I can’t remember the last time I had an apple – balancing off the sugar and nutritional content, there are so many things I’d choose to eat first.

redundant-supermarket-aisle-redundant-min

One of many non-Paleo supermarket aisle I don't need to enter

Next door is usually the egg section. I buy a lot of eggs. This is an area I won't compromise on. The minimum I'd consider buying would be free range, but I generally get organic. I don't see them often, but where I do I'll also buy Omega-3 enriched eggs.

Close to the Fruit and Veg section is usually the “healthy” range (i.e. “Macro” in Woolies or “Health Solutions” in Coles. From here I’ll buy nuts, nut butters and ground almond and coconut flour. I don’t buy these items regularly, but to go into a specific meal I have planned, such as noatmeal, or into a curry .

Back on the outside perimeter of the store I’ll occasionally then get some meat (if I haven’t managed to get this from my butcher). On the rare occasions I get meat from the supermarket I'm always very careful to get organic – I consider meat to be the key area where quality really is everything.

I dip into the centre of the store to visit the Asian section, as it is here I can stock up on coconut milk which is a great source of fat. As I'm currently avoiding dairy, this is another section I get to skip. Finally, occasionally I’ll visit the frozen section, where I’ll pick up frozen Australian berries. This is typically an option I only use when fresh berries are not in season.

The only staple I can’t find in supermarkets is coconut oil, which I make a special trip to my local health food store for.

supermarket-chocolate-aisle-redundant-min

The confectionery aisle – also not required

It’s incredible to think how many aisles in the supermarket become completely redundant, when leading a healthy primal lifestyle.

Have you noticed a big reduction in your grocery miles since you reconsidered your diet? How much of your diet do you get from supermarkets?

The Dirty Dozen

October 16, 2011/1 Comment/in Blog Posts, Food, Organic /by Suz

I’d love to grow all of my own organic fruit and vegetables. Failing that, I’d love to buy everything organic from a really good local source. Sadly, in the real word, financial constraints mean I can’t afford to buy all of my produce organic. I prioritise my spending towards very good quality, grass fed, organic meat, as I feel that this is extremely important. When it comes to buying fruit and veg, this means I just cannot buy everything organic. I therefore have to choose a few items to buy the more expensive organic versions of, with the remainder being the cheaper non-organic versions.

Why Organic?

Organic farming is a more natural approach, free of Genetically Modified Organisms (GMO’s) and synthetic chemicals (such as herbicides, growth promoters, hormones and pesticides). Crops are rotated and naturally good soil promoted – this produces far more nutritious produce with higher levels of vitamins, minerals, enzymes and antioxidants. The chemicals used in non-organic farming may also remain on the fruit and vegetables we eat – some of these chemicals have been linked to cancers and nervous and endocrine problems. These chemicals and farming methods are not Paleo or optimum for our help. The purpose of the chemicals is to make farming more profitable.

How to Choose?

Initially, I’ll shop around to see where I can find good quality produce at good prices. Often certain suppliers will have good offers, or end of day reductions.

I often use the “dirty dozen” rules to decide what I should buy the organic version of – and what I am more likely to be able to get away with eating the non-organic version for.

The dirty dozen is based on testing in the US on a wide range of fruit and vegetables. The items were tested for residual amounts of pesticides and compares, to provide a “dirty dozen” list of items that frequently contain high levels of chemicals. The list also includes items which consistently tested with very low levels of residual chemicals. Whilst this list was compiled in America, I think it is still of value in Australia and New Zealand, as pesticide absorption seems to be based on the structure of the plant and how porous and thick the skin is.

The Dirty Dozen

The dirty dozen produce seems to vary slightly depending on where you look, but these are commonly featured: –

Apples
Pears
Peaches
Nectarines
Grapes
Strawberries/ Blueberries
Cherries
Capsicum
Celery
Spinach
Lettuce
Potatoes

Fortunately, not eating starchy tubers, I don’t eat potatoes. I also don’t eat much fruit, as I'm trying to minimise my sugar consumption. This makes my “must by organic” list quite reasonable.

How much of your intake is organic? How do you prioritise what to buy organic?

Unhealthy Health Food?

October 14, 2011/1 Comment/in Blog Posts, Eating Out, Ex, Food /by Suz

I'm so disappointed with Iku. When finding out how I eat, a few friends have suggested Iku, which is a whole food, “healthy” outlet, with a few locations around Sydney.

I'm not disappointed with options like McDonalds, as I doubt anyone goes there to fulfil their aim of having a healthy, wholesome nutritious lunch. Iku however shares so many of my nutrition beliefs, yet tackles them with pretty much the polar opposite nutritional approach.

Iku strive on providing organic food, and local where possible. I completely agree with this approach and can’t think of any other food outlet that goes this far. This ensures produce that should be free from pesticides, fresher and being local, far more sustainable. Tick!

They also try to keep foods as close to their natural state as possible, with minimal processing. This is very in line with the Paleo approach.

Their foods are also all dairy free, additive free, preservative free and free from genetic modification – more Paleo approval for getting this right. So far, so good.

But, then it all starts to go wrong. They strongly believe in the nutritional prowess of grains and legumes, believing that they help to fight disease. This is completely at odds with Paleo thinking, where legumes and grains have been shown to increase inflammation and reduce gut health. Their ingredients “slow blood sugar responses”. Whilst Paleo, without grains, will take blood sugar responses out of the equation – surely this is far healthier. Their menu is also designed to “keep cholesterol levels in check”, which is a clear reference to the outdate lipid hypothesis, to which Paleo does not subscribe.

It then gets even less Paleo. All of their food is free of any animal product. I can’t find any explanation on their site as to why they (presumably) perceive this to be the healthiest way to live.

Their tagline is “Feel great, have huge amounts of energy and a strong immune system”. I'm not sure how I could possibly feel good consuming grains and legumes – and no meat. I know it certainly wouldn't give me much energy. I currently have so much energy on my (fairly strict) Paleo diet. As for having a strong immune system, this also puzzles me with all of those lectins, phytates & proteins like gluten in the grains and legumes.

I’d love to see a national chain of food outlets that would combine the local, whole, organic philosophy, with great quality meat – and not a grain or legume in sight! Perhaps I’ll have to open my own!

Do you have well meaning “healthy” food outlets where you live? That actually aren't what you would consider healthy?

Trolley Spying

Kangaroo Jerky

Nightshades and Paleo

Diabetic Sweets

Why You Should Throw Away Your Non-Stick Cookware!

I Quit Sugar

Coconut Aminos

Redundant Supermarket Aisles

The Dirty Dozen

Unhealthy Health Food?

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