30 Day Paleo Challenge



  • Have signed up for this at the new gym, figured the team environment with stop me from giving up early.
     
    Have been tracking calories for the past 50 days, using MyFItnessPal, and while that has lost me 2.6kg, the quality of the food hasn't been great and I've not lost as much as I should have. Currently just under 83kg. So instead of killing myself in the gym and ignoring the 70% part of the diet, I'm going to make a shift to a healthier diet. The Paelo challenge is a kick start to more veges, meat and variety in what I eat.
     
    So if anybody has suggestions for meals that someone useless in the kitchen can whip up, and a Paelo friendly please suggest away. I know a few of you have some talent in this area.
     
    Should be interesting to see what the body looks like after this radical a diet change. Starts on the 1st, also have a benchmark WOD to compare the result with at the end of Feb. Will post that result here too.



  • This is something I whip up in about 10 minutes before I go to work, for a healthy lunch

    • Chicken Thighs (Boneless) - flatten with a meat tenderiser or the bottom of the frying pan, make sure you cover with gladwrap first. Season lightly with your choice of seasoning (S&P for me)
    • Courgette, cut into chunky pieces
    • Salad greens of your choice. Today I have bean sprouts
    • One other vegetable. Today I have beetroot, cooked the night before.
       
      Cook the chicken thighs in the fry pan with a little olive oil, I like to get a nice brown on one side before turning. The flattening will ensure the chicken all cooks at the same time. Once cooked, remove from the frying pan, and add the courgettes, again season lightly and I de-glaze the pan with a little water that helps in the cooking. Stir fry for a few minutes.
       
      Then assemble the dish. I sometimes add a squeeze of fresh orange juice over the dish as a dressing.
       
      This method is very simple
      Protein + Warm Vegetable + Salad Greens + (another vegetable OR quinoa with feta OR brown rice) = Healthy and Tasty and may even be paleo


  • Perfect, thanks. Minus the rice, everything else is on the list. Figure I'm going to cook more than I need when I do cook, and use the leftovers for easy meals the next day.



  • Did something similar last year. check out my 6 week experiemnt thread! 
     
    Eggs, eggs and more eggs. Hope you like them. I have actually gone back to eating some carbs now but its a lot lower then what it was.
     
    Mooshld



  • Roasting is another easy way to cook lots of vegetables.
    Kumara or Sweet Potato
    Capsicum
    Onion
    Garlic Bulbs
    Fennel
    add - Beetroot and Courgette when there is about 15 minutes left to cook
     
    Throw them into a roasting pan (heavier the better), good splash of Olive Oil, season to taste, set at 180-200C, check after 15 minutes and give them a stir (add Beetroot & Courgette), then cook for another 15-20 or until ready.
     
    This opens up a couple of options, make some couscous or quinoa and mix the roasted veg in, add some feta if you like and that is a healthy dinner and great leftovers for next days lunch



  • Similar to dK's salad above with a bit longer prep time (though once you get used to it you can have each ingredient going simultaneously). This one is good for BBQs and whatnot - use whatever green leaves (spinach mix or something) for your base:
     
    Eggplant and Capsicum - roast them in the oven (with a little bit of oil over them and Masterfoods lemon pepper seasoning). Once cooked remove from oven and then chop into small pieces on top of the salad
     
    Sundried tomatoes - cut up over salad, maybe letting some of the oil on it too.
     
    Sausages - chicken snags from the butcher or if you can't find decent "clean" ones, then go with chicken breast. Cook about 4 snags and then cut up into bite size pieces and again place on top of the salad and other ingredients.
     
    Pine Nuts - finally cook some pine nuts in a fry pan.  You need to watch them as they cook really quickly (use low heat)..  Then sprinkle over the salad
     
    Dressing - mix up some lemon juice and seeded mustard - just to give it a little flavour.
     
     
    There is another ingredient that makes this simply fucking awesome, and though it doesn't fit the Paleo thing as its dairy, but give it a try some time.

    Haloumi Cheese - Cooked Haloumi cheese (cut up into long strips) and just before they are ready, squeeze a little lemon juice over them.  Again cut into a smaller strip and put over the other ingredients



  • Healthy Hedgehog Slice
     
    200g coconut butter
    200g pitted dried dates
    100g pitted prunes
    70g cacao powder
    60g dried cranberries

    • Blitz speed 5 for 30 seconds or until finely mixed
    • Add.. 
      60g honey
      50g coconut oil
      1 tsp vanilla bean paste
    • Blitz again speed 5 for 20 seconds or until you're happy with it
    • Scrape into container, squash firmly down, refrigerate for a few hours
    • Carve it into slices


  • I love the Fern, great tips guys. Thanks.



  • Will be interesting to see how this works out for you Kirwan especially is you keep your overall calorie intake consistent to that prior to the challenge



  • Did something similar last year. check out my 6 week experiemnt thread! 
     
    Eggs, eggs and more eggs. Hope you like them. I have actually gone back to eating some carbs now but its a lot lower then what it was.
     
    Mooshld

    Will check out your thread, we have some chickens at home and have more eggs than we can get through, so finding more things to make with them be good 🙂



  • Free eggs are gooood! And those home eggs are way better than the crap we buy in the shops.
     
    I was going through about 30-35 a week for a while last year but not all the yolks of course.



  • Could I elbow my way into this thread for some advice (hopefully you don't mind Kirwan).
     
    I'm pretty good with meals (I can eat just veges and meat stir fry every day) but can you blokes recommend 'snacks' that will fight off my craving for sugar? I'm a sugar junkie, as long as it's processed (for example chocolate and lollies rather than fruits), and every time I try to eat better I always wind up back on the sugars (obviously I have very little will power ;)) so really need something to eat as a replacement snack. I have nuts and cold meats quite often but find they don't always work.
     
    Moosh - I eat eggs quite often but find they make me feel hungry full - I'm not sure how I explain that, I feel full in the gut but it doesn't stop hunger cravings I guess.



  • nuts are best...maybe it depends which ones you are eating??
     
    They sell a number of different packs which come with a number of different nuts in them.
     
    These are pretty good, I usualy have a bag of chocolate covered raisins with this as well and usually lasts me 4-5 days as a 'snack' and have them sitting on my desk.
     
    http://www.motherearth.co.nz/nz/our-range/deluxe-mix-nuts/
     
    WARNING; These packs may contain nuts!



  • My favourite paleo dish is Paleo Cottage Pie (with mashed cauliflower)
    eg http://www.theclothesmakethegirl.com/2010/12/28/paleo-comfort-food-cottage-flower-pie/
     
    I usually freeze some servings for easy meals later.
     
    Also, Buffalo wings were my dish to try and achieve sense of normalcy when needing something to look forward to for the weekend, ie eat during the rugby game, etc.



  • I recommend not eating raisins - they're loaded with sugar.
     
    Here's a list of paleo style snacks/ recipes.



  • My favourite paleo dish is Paleo Cottage Pie (with mashed cauliflower)
    eg http://www.theclothesmakethegirl.com/2010/12/28/paleo-comfort-food-cottage-flower-pie/
     
    I usually freeze some servings for easy meals later.
     
    Also, Buffalo wings were my dish to try and achieve sense of normalcy when needing something to look forward to for the weekend, ie eat during the rugby game, etc.

    Hee hee I laughed when I opened that age and saw the title. Then I despaired as she removed all the good stuff from the pie. 😞

    nuts are best...maybe it depends which ones you are eating??
     
    They sell a number of different packs which come with a number of different nuts in them.
     
    These are pretty good, I usualy have a bag of chocolate covered raisins with this as well and usually lasts me 4-5 days as a 'snack' and have them sitting on my desk.
     
    http://www.motherearth.co.nz/nz/our-range/deluxe-mix-nuts/
     
    WARNING; These packs may contain nuts

    I usually buy the raw ones of those, just the nuts none of the fancy raisin or berries or chocolate pieces ones.

    I recommend not eating raisins - they're loaded with sugar.
     
    Here's a list of paleo style snacks/ recipes.

    Cheers. What is it with all these cauliflower recipes - does it actually work as a rice replacement, popcorn replacement, potato replacement etc?



  • yeah the chocolate pieces and choc raisins are usually first to go from my 'snacks' so I just as well not have them to fight off the sugar cravings 🙂
     
    Drink more water too!



  • Hee hee I laughed when I opened that age and saw the title. Then I despaired as she removed all the good stuff from the pie. 😞

    I usually buy the raw ones of those, just the nuts none of the fancy raisin or berries or chocolate pieces ones.

    Cheers. What is it with all these cauliflower recipes - does it actually work as a rice replacement, popcorn replacement, potato replacement etc?

    Replacement for potato, yeah. I've also used it to replace the rice in fried rice.

    Naturally, it's not as good as the real thing. That being said, that cottage pie is genuinely delicious.



  • Replacement for potato, yeah. I've also used it to replace the rice in fried rice.
    Naturally, it's not as good as the real thing. That being said, that cottage pie is genuinely delicious.

    There is way too much effort and ingredients going into that cottage pie! I should also have mentioned I hating cooking as well. 🙂
     
    I like cauliflower on it's own and don't really need a rice or potato replacement TBH. If there's a cauliflower chocolate replacement I'll be all over it like white on cauliflower.



  • cut cauliflower into smaller florets, drizzle with some olive oil, a bit of salt and pepper and a decent covering of smoked paprika. Bake at 160-170 till it starts to caramelise then finish with a squeeze of lemon juice. It's the business!
     
    Aren't we all a bunch of new age men-folk!! I love cooking and there are obviously some talented and created cooks on the fern. Good stuff.



  • Stuffed capsicums could be a goer, especially if stuffed taters are off the menu. Nice and easy to make too.



  • Stuffed capsicums could be a goer, especially if stuffed taters are off the menu. Nice and easy to make too.

    Yeah, I love me some capsicum ... they're quite pricey at the moment though. 
     
    Will try your baked cauliflower recipe, seems easy and I've never had baked cauliflower before!



  • Sugar snacking is a bastard for me. the only thing that works 100% is my motto of "Stop At Zero".Having even one sugary thing seems to erode my willpower like a dam bursting.And it starts at breakfast - while I'm on the oats at the moment, I find I was much less susceptible to cravings when I have no carbs or sugars at all e.g. bacon, eggs, bit of hard cheese.



  • Sugar snacking is a bastard for me. the only thing that works 100% is my motto of "Stop At Zero".
    Having even one sugary thing seems to erode my willpower like a dam bursting.
    And it starts at breakfast - while I'm on the oats at the moment, I find I was much less susceptible to cravings when I have no carbs or sugars at all e.g. bacon, eggs, bit of hard cheese.

    Oats? Oats will spike your blood sugar faster than table sugar. Very high glycaemic index food are oats, eat a big bowl of oats for breakfast and watch your blood glucose go sky high, then crash as your insulin kicks in and then at 10 am you are crashing and getting a serious case of the munchies and craving sugar. Oats also contains prolamines (another plant protein - which too are hard digest and can irritate your gut.)
    Cheap and easy breakfast I know, but not without a risk.

    I recommend not eating raisins - they're loaded with sugar.
     
    Here's a list of paleo style snacks/ recipes.

    indeed, Raisins are little sugar bombs and huge fructose load. Fructose being the hardest saccharide for the human body to digest - has to go the liver first then get converted to glucose.
    http://www.theguardian.com/commentisfree/2013/oct/21/fructose-poison-sugar-industry-pseudoscience  One "sugar is evil campaigner" is Dr Robert Lustig, he's a strong voice against fructose.
    High Fructose Corn syrup HFCS , being a hot topic.

    nuts are best...maybe it depends which ones you are eating??
     
    They sell a number of different packs which come with a number of different nuts in them.
     
    These are pretty good, I usualy have a bag of chocolate covered raisins with this as well and usually lasts me 4-5 days as a 'snack' and have them sitting on my desk.
     
    http://www.motherearth.co.nz/nz/our-range/deluxe-mix-nuts/
     
    WARNING; These packs may contain nuts!

    You really have to watch nut consumption. Its an easy way to fall into a trap and overeat and take in a lot of calories.  
    Almonds - eat raw unroasted -its very hard to eat a lot this way, but with Salted and roasted are far too easy to eat, food palpability is huge aspect to why the Western World is getting fat. 
    "The Food reward Hypothesis" http://wholehealthsource.blogspot.jp/2011/10/case-for-food-reward-hypothesis-of.html
    It's very interesting stuff The food reward hypothesis of obesity states that the reward (reinforcing, motivational) and hedonic (pleasure, palatability) value of food influence food intake and body fatness, contributing to the development of obesity.
     
    Peanuts, aren't technically nuts and are the worst of the "nuts" - they have a high lectin load (lectin being a carbohydrate binding protein found in plants and are difficult for the human digestion to process, and over time it can weaken the digestive  system and lead down a slippery slope. Interestingly one of the worst lectins in nature? Ricin!) and peanuts are susceptible to mycotoxins - which are bad news.
     
    Macadamias are  good.
    I sprinkle some walnuts on my salads, meals like a crouton substitute.
     
    One issue with nuts is the high ratio of omega 6 to omega 3 fats. You ideally want less omega 6 and more omega 3 fats in your life.
     
     
     
     
     
    4 years ago I was Alice in Wonderland and  followed the food rabbit down the hole and it's a very deep and neverending hole!



  • 10pm and I'm jonesing for some sugar!!! I'm going to have to eat some nuts to try and stop myself from getting in my car and driving to the supermarket!



  • The nuts I have are usually raw def unsalted, and I have one bag (250g??) which tend to last a week.
    almonds, Brazil nuts, pistachios, cashews, walnuts, macadamias are usually in the pack I get.



  • Yeah NTA is right sadly Nepia the easy way is to muster up the will power and not do it. The pin in hole in the dam analogy is a good one.
     
    I now take some very dark chocolate if I want a sugary snack. 72% Cacao minimum you can only handle a few squares of it as its so rich. 
     
    Mooshld



  • The nuts I have are usually raw def unsalted, and I have one bag (250g??) which tend to last a week.
    almonds, Brazil nuts, pistachios, cashews, walnuts, macadamias are usually in the pack I get.

    Thats the one I get, I don't really care for the cashews and macadamias too much.

    Yeah NTA is right sadly Nepia the easy way is to muster up the will power and not do it. The pin in hole in the dam analogy is a good one.
     
    I now take some very dark chocolate if I want a sugary snack. 72% Cacao minimum you can only handle a few squares of it as its so rich. 
     
    Mooshld

    I just have terrible will power! It sucks ....



  • Oats? Oats will spike your blood sugar faster than table sugar. Very high glycaemic index food are oats, eat a big bowl of oats for breakfast and watch your blood glucose go sky high, then crash as your insulin kicks in and then at 10 am you are crashing and getting a serious case of the munchies and craving sugar. Oats also contains prolamines (another plant protein - which too are hard digest and can irritate your gut.)
    Cheap and easy breakfast I know, but not without a risk.

    Are you sure about this? Rolled oats in NZ (and Aus) are usually in the 50-59 GI range which is not really what I would call very high (quick oats would be a bit higher for sure). Table sugar isnt actually that high either though contrary to what many think. Both would be moderate GI in my view.
     
    I have 40grams of oats with 50grams whey at 8am every morning and dont get any of these cravings or crashes. Hardly even hungry at 11am when my next meal takes place.



  • I always have the oats that come in a packet - easiest way to attain portion control, and as I use the ones with honey already added, I don't need to modify them in any way.Boil some water, add and stir. Wait 90 seconds. Use the rest of the hot water for a coffee. Breakfast in under two minutes and out the door.



  • Those are probably the higher GI ones I think Nick. I make mine at work (a few egg whites get thrown in too) so its all on works time = no rush



  • I gave up oats for breakfast , most days I dont even eat breakfast, I have my first meal at 11 am. I'm not at all hungry when I wake up. It's nice not being on the carb roller coaster.
     
    Here is where I first found out about oats, guess this is the info that stuck in my head.
     
    You’ve heard it before: oatmeal reduces cholesterol. Oatmeal producers have obtained permission from the FDA to use a cholesterol-reducing claim. The American Heart Association provides a (paid) endorsement of Quaker Oats.
    I’ve lost count of the times I’ve asked someone whether they ate a healthy breakfast and the answer was “Sure. I had oatmeal.”
    Is this true? Is oatmeal heart healthy because it reduces LDL cholesterol?
    I don’t think so. Try this: Have a serving of slow-cooked (e.g., steel-cut, Irish, etc.) oatmeal. Most people will consume oatmeal with skim or 1% milk and some dried or fresh fruit. Wait an hour, then check your blood sugar.
    If you are not diabetic and have a fasting blood sugar in the “normal” range (
    This is because oatmeal is converted rapidly to sugar, and a lot of it. Even if you were to repeat the experiment with no dried or fresh fruit, you will still witness high blood sugars in these ranges. Do like some people and pile on the raisins, dried cranberries, or brown sugar, and you will see blood sugars go even higher.
    Blood sugars this high, experienced repetitively, will damage the delicate insulin-producing beta cells of your pancreas (glucose toxicity). It also glycates proteins of the eyes and vascular walls. The blood glucose effects of oatmeal really don’t differ much from a large Snickers bar or bowl of jelly beans.
    If you are like most people, you too will show high blood sugars after oatmeal. It’s easy to find out . . . check your postprandial blood sugar.
    In past, I recommended oat products, specifically oat bran, to reduce LDL, especially small LDL. I’ve changed my mind: I now no longer recommend any oat product due to its blood sugar-increasing effects.
    Better choices: eggs, ground flaxseed as a hot cereal, cheese (the one dairy product that does not excessively trigger insulin), raw nuts, salads, leftovers from last evening’s dinner.



  • There is way too much effort and ingredients going into that cottage pie! I should also have mentioned I hating cooking as well. 🙂
     
    I like cauliflower on it's own and don't really need a rice or potato replacement TBH. If there's a cauliflower chocolate replacement I'll be all over it like white on cauliflower.

    Yeah, it is a bit of work. Next time I make it I'm planning on cutting it down. Surely all those ingredients can't be necessary. That's something I find quite often, that a lot of Paleo alternatives contain a lot of obscure ingredients.



  • Very interesting reading mate - cheers for the link. And as I read it I'm eat my oats, whey and 2 eggs as per usual.
     
    Would have thought that it would be more due to the raisins, brown sugar etc that people add but apparently not. And well if its on the internet it must be true.





  • Here is a quick and delicious summer salad, mind may not be paleo.
    Cube fresh watermelon, feta, sliced red onion, fresh basil and good v.olive oil, sea salt and freshly ground black pepper. Mix it all up and there you have it.



  • Halumi cheese cut into 1x3cm slices, grilled until nutty brown. Grilled courgette, grilled asparagus, fresh rocket. Make fresh Basil oil (fresh basil, olive oil, s&p, a little crushed garlic). Mix all together



  • Can't have dairy products, and I'm doing the little to no fruit part too. I'm going to be a grumpy fluffybunny this time next week.



  • Could I elbow my way into this thread for some advice (hopefully you don't mind Kirwan).
     
    I'm pretty good with meals (I can eat just veges and meat stir fry every day) but can you blokes recommend 'snacks' that will fight off my craving for sugar? I'm a sugar junkie, as long as it's processed (for example chocolate and lollies rather than fruits), and every time I try to eat better I always wind up back on the sugars (obviously I have very little will power ;)) so really need something to eat as a replacement snack. I have nuts and cold meats quite often but find they don't always work.
     
    Moosh - I eat eggs quite often but find they make me feel hungry full - I'm not sure how I explain that, I feel full in the gut but it doesn't stop hunger cravings I guess.

    Sometimes when you feel hungry you are actually thirsty. I weaned myself off of snacking by drinking more water, rule of thumb is to have about 2 litres per day - more if you exercise.
     
    Start with that would be my advice, a big glass of water will fill up your stomach too. Then find vegetables you like to snack on, and eat as much of them as you like. If you get carbs from veges you'll feel fuller for longer, the protein won't fill you up for long.



  • Ok, so how this challenge works is you take measurements (and photos, eek) before you start, and do a baseline WOD. You then compare these metrics at the end of the challenge. Weight is one of the metrics, but well down on the list in terms of importance.
     
    I'm going to use this thread as motivation, so will post all but the photos up here.
     
    Did the Baseline WOD last night;
     
    For Time (Running clock, but record the Row and Total time) > 500m Row, 40 Squats, 30 Situps, 20 Hand Release Push Ups, 10 Pullups (any method)
     
    Hit 1.44m for the Row and 5:18 in Total. Struggled on the squats after the row and situps. Heaps of improvement to be had there, will aim to get it under 4.30. Christ my mouth was dry after that. Best time I saw from the others was 3.59, but a guy on my team is expecting to get 3.30, he can do the non row part in 1.30min.


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