Tag Archives: Paleo on-the-go

Paleo on the Go: Enjoying a Healthy Vacation | The Paleo Diet

Staying on track with your real Paleo diet while traveling is actually far easier than you might expect, not only for domestic trips, but trips abroad as well.

Granted, some destinations are more conducive to Paleo eating than others, but for the most part, anywhere in the world you might find yourself will have one option or another when it comes to produce, protein and healthy fat.

The key is to prepare in advance for how and where you’re going to find these options, and be sure to do a little research into the traditional foods you’re most likely to find in the area rather than assuming you’ll find the American versions you’re used to. This way, you can enjoy what the region has to offer without feeling like you’ve got no other choice than eating crepes and croissants in France, schnitzel in Germany and arroz con frijoles in Mexico.

Not only would that mindset alter your cultural experience in those respective countries, but it would also limit you to refined foods with little nutrient density.

The single most important thing you can do to set yourself up for a healthy vacation wherever your travels may take you is to focus on fresh. For example, during a recent trip to Venice and Austria, I decided to try my luck and go unprepared. Thankfully, prior trips to Italy left me no doubt I would be able to find incredible sautéed spinach, grilled eggplant and zucchini, fresh salads doused in olive oil, and a wide array of fresh fish. However, I decided to try a search for “Paleo restaurants” just to see what I’d come up with. Sadly, the misconception of what a Paleo diet is about isn’t limited to the United States, and my search returned a laundry list of gluten free options, including pizza parlors, pasta options and bakeries.

Once I ditched the idea of simply happening upon a restaurant that might actually fit the bill (similar to Berlin’s Savage) and started focusing on fresh, the options were endless.

At nearly every bistro, sidewalk café, upscale restaurant (like the quaint, cozy, romantic Oliva Nera) and even road side Ristop, there was no limit to the supply of eloquently prepared vegetables, roast chicken, oven baked fish and more of that heavenly olive oil.

Similarly, during entire duration of my stay in Austria at Tauern Spa Kaprun, dining was not remotely difficult in any sense of the word. In fact, it might have been easier than in Venice, due to the 2014 enactment of the 14 allergenic food laws1 that require all allergens to be spelled out on the menu. Further, in any case where there was an entrée on the menu I was interested in which contained any of the allergens, it was more than easy to have it prepared without.

With just a little bit of preparation, you can also find your balance wherever your travels may take you, allowing you to enjoy a healthy vacation, sample delicious local food, and still return home at the same lean weight as when you left, if not even lighter!

 

REFERENCES

[1] “Food Allergen Labeling.” Food Standards Agency. N.p., n.d. Web. 01 Sept. 2015.

The Definitive Guide to Traveling on a Paleo Diet

Do you find it a challenge to maintain your Paleo Diet when away from home? Traveling on a Paleo Diet can feel daunting, whether you travel on a regular basis or only once in awhile.  However, once you learn how to manage on the road it will become instinctive in how you prepare for future travel.

Fortunately, we’re here to help with a few simple tricks to help you keep on target with healthy eating habits when you’re away from your regular routine that extends beyond subsisting on dried fruit and nuts the entire time.

Planes, Trains and Automobiles

Paleo options, such as lettuce wrapped burgers, steak salads, and scrambled eggs, can be found at fast food retailers; who are usually the only options in transit. It is more difficult to source organic and pastured products, as well as to customize fast foods at airports and railroad stations. For example, you may find a pre-packaged salad containing croutons, Parmesan cheese, and poor quality oil in the dressing. In flight airline meals are based on grains, dairy, and highly processed packaged foods high in both sugar and salt.

One option for short journeys is to use the time en route to practice intermittent fasting, as our hunter- gatherers would have done when unsuccessful in hunting.1 Reducing meal frequency has been shown to have many health benefits, including extended lifespan, improvements in several risk factors for coronary artery disease and stroke including a reduction in blood pressure and increased insulin sensitivity, cardiovascular and brain functions. 2

However, if fasting doesn’t appeal to you, it’s best to not rely on the standard fare and to pack your own meals and snacks. Contrary to popular belief, food is allowed through security.3 One way to keep perishable foods, like cooked meat, safe to eat is to pack them in a collapsible lunch cooler, which can be used during the remainder of the trip to keep food fresh.

A sandwich sized bag of either frozen peas (the perfect Paleo use for these legumes), or ice cubes wrapped in paper towels will maintain a cold environment. The paper towels should absorb any liquid from melted ice. However, if the TSA gives you any trouble, discard the ice at security and retain the plastic bag. You can refill it with ice on the airplane or from an airport retailer. Car travel offers greater flexibility as a larger cooler and liquids like bone broths can easily be brought along.

Any Paleo meal can be enjoyed on the road when stored at a proper temperature.  Some of our favorite choices are leftover steak or chicken precut into bite sized pieces, kale and romaine lettuce leaves that will maintain their crispness longer, carrot slices, a whole ripe avocado (which cuts easily with a plastic knife), and pears.

Reinvent Room Service

Once you arrive there should be Paleo options to choose from at local restaurants, although it can be difficult to find choices or appetizing variety in some parts of the country. By creating your own in room Paleo dining experience, you’re guaranteed to have fuel available and to be able to resist the temptation of unhealthy hotel snacks.

Your accommodation may allow you to empty the minibar to allow space for your items or they might offer mini refrigerators for a nominal charge. You can also reuse your collapsible cooler and the ice machine at no cost. Some frequent health-conscious travelers even go so for as to bring mini slow cookers into their hotel rooms, but that won’t be necessary with our list of shelf-stable foods.

At your destination, head to the local farmers’ market or grocery store to forage for Paleo delicacies. On a trip to a Hawaiian farmer’s market I was thrilled to find fresh young coconuts, macadamia nut butter, sea beans, and seared Ahi tuna. Who knows what unique Paleo foods are waiting for you to discover on your travels.

THE PALEO DIET’S GUIDE TO SHELF STABLE TRAVEL FRIENDLY-FOODS

  • Homemade no salt added, sugar free beef jerky
  • Pemmican 4
  • Hard-boiled eggs
  • Tuna with an easy open lid or in a foil pouch
  • Sardines
  • Olives
  • Seaweed, such as nori
  • Homemade/ unsalted kale chips
  • Raw unsalted nuts

FRESH PRODUCE

  • Carrots
  • Celery
  • Broccoli
  • Cherry
  • Tomatoes
  • Apples
  • Pears
  • Tangerines
  • Avocado
  • Jicama
  • Berries
 

REFERENCES

[1] Chakravarthy, Manu V., and Frank W. Booth. “Eating, exercise, and “thrifty” genotypes: connecting the dots toward an evolutionary understanding of modern chronic diseases.” Journal of Applied Physiology 96.1 (2004): 3-10.

[2] Mattson, Mark P., and Ruiqian Wan. “Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems.” The Journal of nutritional biochemistry 16.3 (2005): 129-137.

[3] Available at: //www.tsa.gov/traveler-information/food-and-beverages. Accessed on April 1, 2015.

[4] Quigg, J. Michael. “Bison processing at the Rush site, 41TG346, and evidence for pemmican production in the Southern Plains.” The Plains Anthropologist(1997): 145-161.

Paleo Diet Guide to On-The-Go | The Paleo Diet

One of the biggest challenges people face when starting Paleo is staying on track. When life gets hectic and busy and the lists of appointments, meetings, work commitments, trips, dinner dates and errands start to feel endless, the first thing to get left behind is new and healthy eating habits.

With spring’s arrival, it’s time to set you up for Paleo success! We’ve assembled a guide to on-the-go Paleo with meal ideas, how to prep and pack, and tips and tricks that we use on those days when we’re pressed for time!

MEAL IDEAS

The key to making Paleo a lifestyle, and even more so during busy days and weeks, is planning. Sometimes a double-edged sword, we all know that planning out a busy week adds another to-do on that list, but ultimately takes the stress off and helps get everything done. The same is true for maintaining your Paleo lifestyle!

To help take the thinking out of the planning stage for you here are three go-to-meal ideas to keep top of mind:

SALAD BATCHES

Load up on organic radicchio, kale, romaine lettuce and your favourite salad bases, then wash and drain all the leaves in one huge bowl. Add some of your favourite salad ingredients like walnuts, dried fruits (sugar-free. natural cranberries are one of my go-tos), chopped celery, carrots, green onions, and a dash of lemon juice to keep the greens bright. Try our Waldorf Salad if you need an idea to get started!

Mix all the ingredients and divide into individualized containers for three, four, or five days for easy go-to meals to grab on the go. Then, when you’re ready to head out for the day, grab an avocado along with some olive oil or Paleo dressing. When the hangry bug bites you or your kids, everyone’s set with easy, prepped meals organized for the week!

LUNCH-READY DINNER

I call dinner meals that make portable on-the-go lunch options “Lunch-Ready Dinner!”

These are generally side dishes that you can double up on the recipe to have leftovers for the next day. Packed full of protein, they fill you up and are easy to eat at the office, in the car and are fun for the kids to have in the lunch box. Your lunch and theirs done in one go – perfection!

Think dishes like sweet potato patties, baked veggie chips, Paleo chicken fingers, tuna bites or chicken/turkey sliders.

Try our delicious Paleo Diet recipe for Cherry Mint Turkey Balls to get you started!

PURSE SNACKS

Keep Ziploc baggies of veggies, fruit , nuts, and dried fruit for a quick nibble in your in your lunch bag or purse. Replenish daily before you leave the house and you won’t be tempted to sneak away to the vending machine.

PREP & PACK

Now that you’ve got an idea of meal ideas and what you’ll need to stock up on when grocery shopping – add 10 minutes to that trip when you get home and set yourself up for success for the week with a little prep and pack.

Wash all your vegetables when you’re unpacking and chop into small stir-fry ready pieces and in snack sized sticks (think: carrots, celery, and bell peppers).

Do the same with fruit like apples and pears and slice into bite sized pieces. Stock up on bananas, mandarins, oranges and fruits that are easy to peel and eat at your will.

Pack everything in airtight containers and put into the fridge so they’re ready to eat.

Make 6-8 hard boiled eggs and keep in a bowl in the fridge. They can be tossed in your salad to-go or the perfect protein kick, peeled and eaten anywhere.

If you do find yourself out at a restaurant or in a food court, no matter how much you’ve planned and prepped, or because a meeting or plans have led you there, keep these three simple things in mind:

    1. Always opt for a gluten, grain, and dairy free option. With today’s food trends, almost every restaurant has a meat or fish and steamed vegetables option – make it yours!

 

    1. Sub the bun and bread for a green leafy option. Iceberg lettuce for your grass-fed burger, lettuce wrap instead of a tortilla, salad instead of sandwich.

 

  1. Head to a grocery store instead of a drive-thru/food court. If you’re already stopping to grab some food to-go, head to the closest market or grocery store. Pick up a grilled chicken breast with veggies and fruit, coconut water, a bag of bulk nuts or a Paleo-approved snack.

There’s nothing worse than grabbing a sugary, carb-loaded baked or fast food item. It will only satisfy your hunger for a couple hours, and wreak havoc on your digestive system. Something you definitely won’t have time to deal with on top of a busy schedule!

Keep these tips in mind when you’re rushing through a busy week and during the weekends or those slower weeks too. If you can bring your mind to remember this when life is a little steadier, it’ll become the default when there’s no time to think. Nothing is truer than leading a Paleo lifestyle, and with a little effort, and a lot of delicious foods, Paleo will cease to be a conscious dieting choice before you know it!

Sanja

@PaleoWired
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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!

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