Quick Paleo Breakfast

How to make a quick paleo breakfast

UPDATE: Check out my awesome paleo breakfast muffins!

I’ve just finished reading Timothy Ferriss’s book, “The Four Hour Body”, and in it he largely subscribes to a paleo diet lifestyle. He focuses heavily on principles on which the paleo diet is based, and excludes things like white foods and in general, legumes. While legumes are not allowed in the paleo diet strictly speaking, they are permitted for once in awhile consumption.

This morning, I decided to put a meal of his to the test, and opted to include  the legumes he used in the meal. Legumes are pretty calorie dense food stuffs, and when used correctly can, I believe, be healthy enough to make it into your paleo for life philosophy.

The recipe is incredibly simple, and involves chicken eggs, spinach and some sort of salsa. I opted to make a mixture of a chakalaka(basically salsa) and some mexican refried beans. So try out my take on Tim’s paleolithic diet breakfast below and see if it suits you!

If you’d like something a little more simple that really breaks down eating into a simple function, check out my post on how to make the ultimate paleo smoothie by clicking here.

quick-paleo-breakfast

Quick paleo breakfast ingrediants

  • 3 chicken eggs
  • A handful or two of spinach leaves (I used baby spinach)
  • Salsa with legumes in it

The eggs add a massive hit of protein, and as you should know, eggs are an “eat wherever possible” food. They have so much good in them it is like passing up a freebie if you don’t eat them. I LOVE eggs.

Cooking instructions

  • Put a large skillet on the stove or heat source of your choice
  • Use some oil, I used olive oil
  • Break the eggs into the skillet and scramble them right there in the pan
  • Tear up the spinach leaves and sprinkle them over the eggs while they are still moist and gooey
  • Cook to your liking
  • Serve on a plate and add some of the salsa(chakalaka) and refried bean mixture on top. I guess I added around 3-5 tablespoons on top
  • Mix it all up, and put it in the microwave to take the chill off the salsa
  • Enjoy!

So there you go, a simple, easy and quick paleo diet breakfast. If you like, remove the salsa(chakalaka) and replace it with something which has no legumes. Perhaps some sort of vegetable mash, like sweet potato mash or something like that. I must admit, that I’ve tried some other paleo breakfast recipes and they have been great although most have a low amount of calories, this breakfast however has a big calorie count, and I was full for most of the morning. I also had more energy and felt like my mind had lots of energy to expend.

Check out my post on what it takes to make a great caveman breakfast.

This meal is going into my cookbook!

All the best.

Andrew.

 

Paleo Diet Supplements

How to supplement your paleo diet without going overboard or applying too much thought…

The paleo diet is fantastic, and while paleo meals contain many different food groups which themselves contain excellent nutritional properties, sometimes you’ll need to cover your bases. Some areas of nutrition require a bit of bolstering, and let’s be serious; sometimes it isn’t possible to give your body everything it needs every single day.

I will attempt to break this post up into sections which are easy to understand, internalise and action. I’ll provide pro’s and con’s to each option I recommend so that you can make your own mind up on which option is best for you.

 

  • Multivitamins: What multivitamins are required vs what multivitamins are  desired
  • Essential fatty acids: When to take them and which ones to take
  • Other supplements: Green tea extract, protein shakes and weight loss substances

Multivitamins

Multivitamins are widely considered as being essential to any diet. Most people do take vitamins as part of a “good practice” philosophy and that’s OK. In fact, taking vitamins as a supplement to your paleo meals is favourable. However, should taking multivitamins be a requirement? Perhaps not… I’ll explain why:

  • You should be eating enough daily to get all the nutrients your body needs, If you haven’t got this right, perhaps you need a  cookbook  which could provide you with some recipes you can use as a base to fall back on. Ensuring you get enough good protein, fat and calories every day can be difficult, and having a paleo centric cook book on hand can take the guess work out of meal making.
  • It’s not that you  require  multivitamins, it’s just that its  favourable.  It’s a good practice, and by that I mean that you should take vitamins as a supplement because its a good move on your part. You are covering your bases, and while it may appear at first that I’m advocating a “bandaid for a bullet hole” idea the real point is to  blanket as much of your nutrition as possible  and so the desired multivitamins should be as high quality as possible.  
  • Drink a lot of water.  Because of the increased load multivitamin supplements can take on your organs, namely the kidneys and liver, you should drink more water so that you can expel waste more effectively. Basically, the  blanket  approach to nutrient supplementation that is multivitamins will allow your body to not use a portion of those very nutrients. These “waste” nutrients need to be expelled in the form of sweat and urine.

I would advise taking multivitamins which are fairly comprehensive, but  are of exceptional quality.  Buy at the top of your budget, and when in doubt, stick to one of the  top brands of multivitamins.

ESSENTIAL FATTY ACIDS

While there is some controversy around which fatty acids are good or bad for you, the general consensus is that they are in fact beneficial. Personally, I’ve noticed decreases in resting heart rate, as well as improvements in sleep, eyesight and the condition of my skin.  The EFA’s (Essential Fatty Acids) I take are pretty high in dosage, about 1000mg, and while others are of competing dosage amounts, I’ve found that the better the brand, the better the performance. EFA’s are one of the best diet supplements you can choose to include in your paleo meals, as most people lack the required levels of fatty acids in their diets, even when they are trying hard to cover their bases.

  • Try and take the EFA’s at different times of the day. I’ve noticed that if I take them before I go to sleep I generally sleep better, and in the morning my eyes are rested and feel relaxed. This is especially good to do if you work with computers during the day and get home only to find you are looking at more screens.
  • Eat a meal with your EFA’s. Essential fatty acids are often derived from fish oils, and thus have some pretty heavy odur and taste if ingested on an empty stomach. I like to have mine with my morning breakfast, but you can have them whenever you like, as long as it is with a meal.

OTHER SUPPLEMENTS:

  • Green tea extract:  Green tea extract contains  epigallocatechin gallate  or EGCG, which has been shown to help your body kill fat cells, as well as prevent them returning. EGCG also promotes the body to store carbohydrates in top level muscle, which not only will help with muscle mass development, but also in muscle endurance. Make sure you take a  decaffeinated supplement to avoid bouncing off the walls.  Timothy Ferriss  has a great section on the benefits of green tea supplements and EGCG in his book,  “The Four Hour Body”.
  • Protein shakes:  Protein shakes are an easy way of getting a relatively large amount of protein into your body. While the protein in most protein shakes is derived from milk in the form of whey protein, I still recommend using shakes a way of getting your protein for the day on top of what you get from your paleo meals. The convenience of having a protein shake available to eat is enough of a reason to make sure you always have some. I keep mine on top of my fridge!
  • Meal replacement shakes:  Meal replacement shakes are a great way to cater for the amount of meals you aim to eat everyday. However, some, or most of them are high in carbohydrates. If you are just drinking meal replacement shakes to replace one of your paleo meals, you are approaching their purpose in perhaps the wrong way. I would recommend that you keep a meal replacement shake on hand to be used as part of your paleo diet supplements, and as part of your entire paleo food eating list.

SUMMARY

While the pull of using supplements as part of your diet is an easy route to go down, you should always try and eat real food for nutrients. If you are doing lots of physical exercise then you might in fact  need  to supplement your paleo diet. It will be difficult to get all the protein you need to support effective muscle growth without a protein supplement. In fact, for active people I’d recommend using supplements to ensure good muscle development.

Multivitamins should be part of your diet even if you get a lot of vitamins and minerals from all your food. I’d recommend you use multivitamins as a blanket approach to getting all your nutrients. If you are going to choose one thing to add to your paleo diet, I’d say that multivitamins are one the best dietary supplement you can get and they are in the realm of being essential.

  • Get a great protein shake and add it to your daily eating routine, a good protein shake is one the the best dietary supplements you can.
  • Multivitamins and essential fatty acids should be added to all your paleo meals, and you should try and maintain a steady “take them everyday” schedule to ensure your body has ample vitamin and minimal reserves to stave of infection and illness.
  • Try and work out exactly what you need from your paleo diet supplements and only aim to get what you actually, really need. Excess is just that, excess, and your kidneys and liver will take a hit if you are always overloading them with excessive, concentrated nutrients.


Paleo Smoothies

Smoothies are a great way to combine several foods together in a very body-friendly way. Your body naturally likes to extract nutrients from liquids, and because smoothies are consumed cold, they help burn fat and calories because your body has to warm them up before they can be digested. Just because you are paleo, doesn’t mean you can’t enjoy a paleo smoothie. Most “normal” smoothies are actually quite heavy in sugar and milk, both no-no foods according to the paleo paradigm. Below, I’ve compiled a list of three great but simple smoothies for you to try out. Try them at different times of the day and see how they make you feel! Enjoy!

Paleo Smoothie

Here is are some great smoothie recipes to try out!

 

Coconut, Strawberries and Pumpkin Smoothie

  • 3/4 cup of cool water
  • 3/4 cup of canned pumpkin. If you can though, use fresh pumpkin.
  • A handful of frozen strawberries. To be honest, you could probably use other berries too! 🙂
  • Coconut oil, make sure it’s liquid and around 2 tablespoons.
To make sure the smoothie actually comes out right blend the the ingredients together without the coconut oil, then add it in afterwards and blend again. Enjoy!

 

Coconut, Berries And Raw Egg Smoothie

  • One whole can of coconut cream
  • Any fruit, but frozen fruits like berries work particularly well.
  • Two whole raw eggs. Heaps of protein, and the kick in protein will promote fat loss.
  • Some options for additional flavour: Nut butter (any kind). May improve the texture of the smoothie, or add some vanilla extract.
This is great for an “as you wake up” protein boost. Protein early in the morning promotes fat loss. In fact, if there is any modification to your diet that you do, eat protein within 30 minutes of waking up.

 

High Protein Chocolate, Avocado and Coconut Smoothie

  • The recommended servings size of your select protein powder. Depending on consistency you may want to increase or lower the serving size of protein powder.
  • A handful of frozen berries or fruit
  • 1/4 cup of avocado
  • Coconut oil, about one tablespoon
  • Either add almond milk or water, it’s your choice. The protein powder is already going to thicken the smoothie.
This is also a good breakfast smoothie option, but I’ve made it dinner before and it was fantastic. This one is probably my favourite on this list .
Go and make your smoothies now! In order to fully enjoy making and enjoying your paleo smoothies I’d recommend either getting an actual smoothie machine or perhaps a juicer. Normal food processors can do the job as well, but smoothie machines have nice adapters and tend to get the consistency of everything just right.

The Paleo Diet Lifestyle

Living according to the paleo blueprint, or according to Mark Sisson, the “Primal Blueprint”, is about adopting a set of rules and regulations with regard to what you eat. Although that is an over-simplified analysis of what it actually means to be paleo, the paradigm ultimately begins and ends with what you eat.

Basically, the way normal people eat is completely wrong and unhealthy. For example, when last did you hear someone say something like, “Let’s buy some healthy bread”, or “Don’t worry, I drink low fat milk”.

Both of these statements are completely incorrect. Breads contain grains and milk is a dairy product. Both of these foods are  unacceptable, bar the one-day a week  caloric  binge you should be undertaking, that is however for another article entirely.

P.S: Thanks for visiting PaleoMunch!, as a token of my appreciation, please claim your free gift!

Foods  Unacceptable  According To The Paleo Foods List

  • Refined sugars (Read pretty much all sugars)
  • All grains:  Yup, that means ALL bread and specifically anything that contains gluten. A note here, corn is a grain. I find this to be a sticky point for me as I enjoy a breakfast meal which is fairly nutritious and incredibly convenient. I have made steps to completely remove corn from my diet though.
  • General starch: Avoid things like potatoes and in general, any white food, or any food which could be white. This includes flour, rice and as mentioned, potatoes. Potatoes are really just a bad food. You can however eat sweet potatoes, some say no to this choice, but if you are following a relatively strict paleo for life  ideology it won’t be a problem avoiding starch at all.
  • Legumes: According to strict paleo law, legumes aren’t allowed because they have to be cooked in order to be eaten. This obviously goes against what a super old school burly caveman would have been capable of. Having said that though, legumes can be included to maintain a sufficient amount of calories in your diet. I eat legumes to ensure I get enough caloric density in my meals.
  • Dairy products:  Milk would have been fairly hard to come by for old Ugg the caveman. He’d have had to either have killed the animal providing the milk or he’d have to have caught and cared for it like the modern day cow. My recommendation here would be to avoid milk where possible and eat foods such as butter and ice-cream sparingly. Butter, interestingly enough, can be used to lower the GI of food that inherently has a high GI.
  • Processed meats: This includes any meat which has been overly processed. Meat like polony and vienna sausages are a no-no. This shouldn’t take much convincing as polony is pretty disgusting anyway.
  • Some oils: Avoid oils like corn oil and rice bran oil. You can cook with things like bacon fat and olive oil. Olive oil should be used wisely though as it has a lower burning point than other more common oils such as sunflower oil, for example.

Foods Acceptable According To The Paleo Foods List

  • Meats and eggs: Mark Sisson says you should get eggs wherever possible. I agree with this completely, and the whole cholesterol issue surrounding eggs is not accurate. The quantity and quality of nutrients in a single chicken’s egg is worth and cholesterol knock you might receive from overeating on eggs. Eggs also boost testosterone. FIsh are great for the paleo for life long term vision. Make fish part of your eating routine. You can eat meats with a relatively high fat content, as animal fats are good for the body, and because of the generally low carbohydrate intake on the paleo diet, fats are utilised for uses other than just adding body fat for later use.
  • Vegetables: Load up on veggies like broccoli and spinach. Both contain heaps of good nutrients and spinach covers multiple nutrient columns where it ranks in the top 5 of all foods. A great breakfast in fact is spinach and eggs together.
  • Fruits: I have oral allergy syndrome, which is partly why I started embracing paleo for life in the first case. Timothy Ferriss states that fruits aren’t necessary, and honestly I’d have to agree as fructose isn’t that great for your body. Enjoy fruits, but perhaps include them in your weekly caloric binge day only.
  • Nuts and seeds: Watch out here, while nuts are on the accepted paleo foods list, it is a common mistake for new adopters to over do it on the nut eating. Nuts are full of nutrients, but are also high in fat, and contain compounds which retard certain bodily functions. Eat nuts, but no more than a handful or two every day perhaps.
  • Liquids: Water, litres and litres of water is good. Water is essential for many bodily processes and organs like your liver require a certain minimum level of hydration to operate effectively.
While the lists above are brief, they can guide you in the right direction should you wish to enhance how you are eating at the moment, or if you are interested in what actually makes the paleo diet paleo. I can honestly recommend adopting the paleo for life philosophy, as it is effective and will keep you feeling great all the time. I would recommend a hard adoption, that is overnight. You might experience things such as carbohydrate lows while your body adjusts to the new low carbohydrate intake levels, but after two weeks or so you would have  equalised  and will have a hard time going back to eating a “regular” diet. Ironic that, as it is the modern day “regular” diet that is in fact irregular and incorrect.

 

Tips for adopting the “paleo for life” philosophy:

  • Start with a clear adoption plan: Start buying paleo foods  immediately, but plan to replace existing food types with their paleo food  equivalents  before hand. This will help you build a correlation between what is good and what isn’t as well as make it easier for you to pick foods off of a menu when out for dinner.
  • Have a cheat day: While this isn’t actually a cheat day, but rather an increased  calorie  cycle. Calorie cycling is used by body builders to encourage calorie efficiency. You can eat whatever you like for one day a week only. This calorie spike ironically may make you actually lose weight instead of gain weight, and that weight you may gain on the days following the cheat day is for the most part water retention.
  • Eat more eggs: Eggs are fantastic. Eat them whenever you can, obviously within reason though, you don’t want to rely only on eggs for your protein intake.
  • Get some good supplements: This will help to build the bigger picture of nutrition that is the paleo lifestyle. I take omega’s, green tea extract and multivitamins. Protein shakes are good, but make sure that they don’t contain substances like maltodextrin for sweetness.
  • Read: Read all of Mark Sisson’s and Timothy Ferriss’s work. Mark is a middle aged guy who knows plenty about paleo and primal lifestyles, and you’ll possibly learn the most from his website marksdailyapple.com than any other resource. Timothy focuses more on becoming an effective, best possible version of yourself. He teaches life changing techniques to change every aspect of your life for the better. His new book “The 4 Hour Body”  is amazing to say the least. His information on the benefits of certain foods to be included in your diet is worth purchasing the book alone.And that’s my article on the adoption of the “paleo for life” principle and philosophy. Ultimately, you have everything to gain from becoming a healthier person. You’ll sleep better, have better sex, and most importantly, be able to see and feel results  immediately. Get your caveman on!

If you would like to learn more information about how to live paleo, my 7 Step Paleo Fast Track Guide gives away plenty of information which I should be selling, for FREE.

Click here to get your free copy now!

Wishing you all the best in health,
Andrew.

Top Paleo Diet Cookbooks

Paleo Diet Cookbooks

Cooking according to the paleo diet doesn’t need to be a challenge. There are a multitude of paleo diet cookbooks available, and most are available online for highly acceptable prices.

If you aren’t familiar with the paleo movement, according to wikipedia.org, the paleo, or paleolithic diet:

The “contemporary” Paleolithic diet consists mainly of fish, grass-fed pasture raised meats, vegetables, fruit,  roots, and nuts, and excludes grains,  legumes,  dairy products, salt, refined sugar, and  processed oils.

I personally have been eating and cooking paleo style dishes for a year or two now, and it has been one of the best decisions and commitments I have ever made. I have more energy, clearer skin, my immune system is near bullet proof, and my body rejects fat accumulation automatically.

Below is a list of six excellent paleo diet cookbooks I’ve found and checked out.

Update for 2015

Paleohacks Cook Book (Still the best Paleo cookbook on sale!)

The Paleohacks Cook Book contains over 200 recipes and is a great addition to any kitchen.

paleohacks-banner15

Inside, you’ll not only get 125+ delicious mouthwatering recipes, they’ve also included some great bonuses
as well to help you get started as fast as possible. Like the bonus “Paleo 4x Cookbook” which lists some
great recipes that only require 4 ingredients to keep it as simple for you as possible.

Click here for more information on the Paleohacks Cook Book!

 

Update!

I’ve managed to find an additional three excellent paleo diet focused cookbooks. All three (Robb Wolf has a few) are great for any serious paleo chef’s kitchen, but if I had to choose, I’d take The Paleo Recipe Book… 370 recipes, WOW!

Update 1: The Paleo Recipe Book (Great choice!)

What an amazing cookbook. Each recipe is laid out in great detail and includes all the necessary information you could want to cook the most amazing paleo meals. Upon signup you receive a free meal plan relative to the cookbook and its contents. This was a great find!

Click here for more information on The Paleo Recipe Book

 

 

 

 

Update 2: Paleo Diet Guides from Robb Wolf

If you aren’t familiar with Robb Wolf, you’d better study up quick sharp! Rob Wolff wrote The Paleo Solution: The Original Human Diet (featured as number 1) on my list below, and has been in countless authoritative interviews about the paleo diet and the primal way of life. He owns a crossfit gym as is as real deal as they come when it comes to paleo. His cookbooks are easy to read, high quality and the recipes are delicious. Check it out!

 

Update 3: Paleo Cookbooks

Don’t let the simple name fool you. Take my word for it, these are great, high quality paleo cookbooks that contain pretty much all you’d need to know when it comes to cooking paleo meals. While I wouldn’t peg the contents of Paleo Cookbooks on the top shelf as far as my recommendations go, the deal they offer has a lot of value. Heaps of free guides along with solid, easy to follow recipes means it’s a winner all round. Check it out!

 

#1  The Paleo Solution: The Original Human Diet

The Paleo Solution: The Original Human Diet

Although written by first time author Robb Wolf, The Paleo Solution: The Original Human Diet is no simple effort. The book is an easy and informative read, focusing on providing all the relevant facts in a conversational tone. Wolf provides information on  exercise, food groups and includes a multitude of recipes to get you cooking paleo in no time! Highly recommended.

 

 

#2  Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats

Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats

Don’t be fooled by the simple design of this book’s front page, inside you’ll be provided with robust information about topics which directly relate to paleo cooking and the paleo diet. How fats are not only required but are beneficial, how low-fat diets are a fad and can cause things like nutrient deficiencies in your body.

This is a great pale diet cookbook if you are specifically interested in how fats are incorporated into paleo. A great learning resource. As much a textbook as it is a cookbook.

#3  Paleo Comfort Foods: Homestyle Cooking for a Gluten-Free Kitchen

Paleo Comfort Foods: Homestyle Cooking for a Gluten-Free Kitchen

This is a great cookbook, it’s the one you’ll probably go to the most as it’s closest to convential cooking as you’ll most likely find. It’s full of recipes that will make your grandmother happy, all while keeping to the paleo cooking paradigm.

There are about 100 odd recipes included in the book, and all of them have something different to offer. If you are looking for comfort soups, stews etc, this is the book to get your hands on. On a side note, this features fantastic photography, and containt gluten free content!

#4  Well Fed: Paleo Recipes for People Who Love to Eat  

Well Fed: Paleo Recipes for People Who Love to Eat

We feed ourselves about 28 times per week

Yup, that’s quite a bit when you think about it. I really like this book. It has a great feel to it. The recipes are designed around those that really love food and just like to eat in general. Meals are quick to prepare and cook, and factor in things like caloric density and GI. This book has a great level of inspiration and really get’s you yearning to get into the kitchen and do some paleo cooking.

#5  Primal Blueprint Quick and Easy Meals: Delicious, Primal-approved meals you can make in under 30 minutes (Primal Blueprint Series)

Primal Blueprint Quick and Easy Meals: Delicious, Primal-approved meals you can make in under 30 minutes (Primal Blueprint Series)

I think Mark Sisson is the business. He is deeply engrained in the paleo movement, and focuses and things like eating to live and the art of play for excercise. If you haven’t read the Primal Blueprint from cover to cover, I suggest you urgently do so.

Mark teaches about eating low carb, caveman style food. This paleo cookbook has great pictures, an excellent layout and is certainly one of the best in existence.

#6  The Primal Blueprint Cookbook: Primal, Low Carb, Paleo, Grain-Free, Dairy-Free and Gluten-Free (Primal Blueprint Series)

The Primal Blueprint Cookbook: Primal, Low Carb, Paleo, Grain-Free, Dairy-Free and Gluten-Free (Primal Blueprint Series)

More Mark Sisson please!

Don’t underestimate how influential Mark Sisson is in the paleo cooking sphere, while his main contribution to the movement was The Primal Blueprint, his paleo recipe and cooking books are just as full of solid, practical information.

 

 

 

That’s it for our top 6 paleo diet cookbooks, I hope you’ll get some of these and start living paleo and embrace your inner caveman.