Tag Archives: habits

Paleo Meal PrepIt is no surprise that a busy schedule tends to lead to poor eating habits. According to Time Magazine, research has found that more than 50% of people resort to unhealthy eating habits when their schedule becomes hectic. Picking up a pizza or ordering takeout Chinese food might seem like an easy way to get a nightly meal on the table, but doing so can too often lead to weight gain, poor nutrition, and an overall unhealthy lifestyle. While the Paleo Diet® life might seem time-consuming, your health should come above everything. Thankfully there are a few easy ways to fit Paleo into even the busiest of schedules.

Prep your veggies in advance

Slicing, dicing and cutting up vegetables might seem like a simple enough task, but when you’ve walked in the door at 7 pm, and you just want to eat, the process of getting the prep work out of the way can be a massive roadblock. To make mealtimes more manageable, consider prepping all of your vegetables ahead of time.

When you bring home your produce from the grocery store or farmer’s market, immediately clean, peel and cut what you’ll need for the week, store everything in separate containers. You don’t have to cook the vegetables ahead of time if you don’t want, but steaming kale and spinach in advance can make your weeknight meals even more accessible. Once everything is cut up, it is super easy to grab what you need for whatever meal you are putting together.

Plan your meals and freeze the extras

Meal planning is essential if you have a tight weekly schedule. Take one day out of your weekend and find recipes that interest you. Plan a week’s worth of dinners and lunches based on what each day of the week looks like in terms of your schedule. If you know your Monday evening is busy, but you have Sunday free, consider cooking up a big batch of a Paleo-approved meal for Sunday and freeze the extras for later in the week.

By freezing individual portions and planning your meals in advance, you take the guesswork out of dinner time. You can do the same for lunches and even breakfasts. The further you get into the lifestyle, the easier it will be to portion, prep, and plan.

Keep a running grocery list

Many people fall into poor eating habits when they run out of food in their fridge. Instead of running to the grocery store, it might seem easier to just stop for some quick takeout. To avoid this pitfall, because, let’s be honest, eating out on a Paleo Diet is a challenge, keep a running grocery list on your phone.

By keeping tabs of what is in your fridge, you can make smart decisions about what you will be eating when you finally arrive home at the end of the day. It will also make grocery shopping and meal planning for the week easier. If a running list isn’t for you, consider taking a photo of your refrigerator each day. When you are zapped for ideas, take a peek inside, so you know exactly what is ready to eat.

Avoid stale eating habits by changing things up

It is annoying to eat the same thing every day, but that doesn’t mean you need to spend time each day prepping a new meal. You can meal prep while keeping things fresh by using different spices on individual meals. If you have a huge package of chicken, section it out and prepare it in different ways ahead of time. If you want to enjoy a stir fry one day and a Greek-inspired dinner another, you can simply season individual portions separately and cook.

Once everything is cooked, place your meals into individual storage containers. Not only will it ensure you are eating something different each day, it will make getting dinner into your body almost effortless. To excel at this, it is best to purchase proper storage containers.

Finally, if the same six or seven meals are feeling stale, check out our recipe section for more great Paleo ideas!

 

5 Paleo Diet Habits To a New You in a New Year | The Paleo Diet

The New Year is full of possibilities, opportunities and time. We embrace its distant horizon with arms wide-open, full of energy, desire and passion to achieve our goals. The goals start out as resolutions and seem to fall by the wayside by the time Valentine’s Day rolls around.  Resolutions to lose weight, to manage money better, to make more time for you, to get that promotion, to workout regularly, to eat healthy always.

The challenge with New Years resolutions is exactly that – it’s a resolution.  An intention to do something new from that day forward, or a firm decision to break a habit that’s likely become a routine. With such a concrete approach, the second you falter, it all too quickly just too far out of reach to accomplish in the year. Maybe next year. Well, giving up or making concessions just isn’t our style!

Set yourself up for success this year and try making five small changes to your habits rather than committing to tall-order resolutions. When you set realistic expectations of yourself, it’s much easier to hold yourself accountable, but more importantly get you on track towards those big ticket New Year’s resolutions.

1. Eat Organ Meats Once a Week

Yes I’m talking about Liver (Chicken, Beef), Giblets (Chicken, Turkey), Kidney, Beef Tongue and if you’re feeling ready – Heart. Organ meats have been eaten for centuries and contain more nutrients and minerals than any other meat1. BONUS: they’re almost always cheaper than other meats, so you can save a few bucks as well. Two resolutions in one – this year’s starting out great already!

2. Wash and Prep Your Vegetables

Do this as soon as you get home from the grocery store.  Why unload all the groceries from your reusable bags, into the fridge, and then take it all out again to wash, cut, dice, and slice. Save yourself the time and get them ready when you get home. This will make cooking time shorter, and you have healthy snacks ready to go whenever you might need to grab them or munch on them at home. Time management, healthy snacking. Check, check.

3. Double the Recipe

When you’re cooking dinner, double all the ingredients as if you’re cooking for more than yourself, your partner or the family.  When you’re ready to serve, grab a sealable glass container (or two) and dish out dinner for it as well. Let it cool at room temperature and store in the fridge. This guarantees you’ve got something nutritious to take for lunch to work the next day, or a ready to go home cooked meal when you need it most.  The trick is to not eat it just because its there when you’re eating dinner!

4. Get the Tech out of Your Bedroom

TVs, iPods, laptops, tablets, cell phones. Out. This will likely be the biggest change and toughest habit to break, but it’s so worth it! Sleep REM cycles are impacted from light pollution at night and have serious adverse effect on health2.  We’ve all experienced irritability, inability to focus and exhaustion from a lack of sleep. Why purposely make it difficult for our brain and body to get the rest it needs to perform best?

5. Add Turmeric to your Spice Cabinet

This is the simplest habit to add and it’s full of health benefits.  Turmeric has been used as an anti-inflammatory for centuries in Asian culture, and recently been linked to decreased symptoms of IBS.3 Turmeric has strong antioxidant properties and is easy to add to any recipe – why not give our Dried Lime Chicken a try! With just a pinch of turmeric you’ll release a burst of flavor and a delectable golden punch to your dish. Keep it next to the pepper and add to soups, stews, salads, marinades, even smoothies.

And just like that you’re making a few small changes (five to be exact) to get healthy, eat better, get more sleep, have more free time and even save some money along the way. Just think, this might be the best year yet.

Happy 2015!

@PaleoWired
Facebook
Pinterest

Sanja JovanovicSanja Jovanovic is a co-founder of PALEO WIRED – a site dedicated to GATHER the best and latest paleo recipes & information to share with you, to inspire you to EAT the deliciousness of those recipes and creations and to REPEAT each day.  Because we’re all going to eat something anyway, might as well make it something that our bodies will thank us for!

References

[1] Wahls, Terry, Adamson, Eve. The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine. New York: Penguin Group; 2014. 432 p.

[2] Cho JR1, Joo EY, Koo DL, Hong SB. Let there be no light: the effect of bedside light on sleep quality and background electroencephalographic rhythms. Sleep Med. 2013 Dec;14(12):1422-5. PMID: 24210607.

[3] McCann MJ, Johnston S, Reilly K, Men X, Burgess EJ, Perry NB, Roy NC. The effect of turmeric (Curcuma longa) extract on the functionality of the solute carrier protein 22 A4 (SLC22A4) and interleukin-10 (IL-10) variants associated with inflammatory bowel disease. Nutrients. 2014 Oct 13;6(10):4178-90. PMID: 25314644.

Affiliates and Credentials