For all you Paleo lovers out there, I thought it might be helpful to make a post with a handy reference for converting Non-Paleo recipes into Paleo ones, as well as an itemized Paleo Grocery List. It can be quite the struggle at times trying to find things you can eat, so why not have a reference?
Suggestions for Adapting Recipes:
Ingredients
Milk – nut milk, coconut milk
Butter – olive oil, bacon grease, coconut oil
Yogurt – coconut milk
Sour cream – chilled coconut milk combined with a few drops of lemon juice
Whip cream – chilled coconut milk flavored with a bit of honey or orange zest
Vinegar – small amounts can be substituted with lemon or lime juice. As a general rule, tomato recipes such as salsa would use lime juice, fruit recipes would use lemon juice.
Cider vinegar – apple juice
Alcohol – sometimes very hard to adapt. In some cases the alcohol can simply be deleted altogether. Or depending on the recipe, substituted with chicken or beef broth.. Juice would also be an alternative, grape, orange or apple. In some cases a combination of both broth and juice.
Substitute 2 tablespoons of flour or 1 tablespoon cornstarch for 1 tablespoon of arrowroot to use as a thickening agent
White sugar – using half the amount called for, substitute honey
Brown sugar – using half the amount called for, substitute maple syrup
Molasses – honey or maple syrup
If you were on a trip to to the Grocery Store to stock a Paleo kitchen you could buy:
Refrigerated Departments:
Fruit
Vegetables
Fresh meat (without nitrates)
Fish and shellfish
Eggs
Orange and some other juices (100% juice only) [not really paleo]
Store Interior:
Coconut milk (try for Thai Kitchen – no preservatives)
Thai curry paste
Water chestnuts in water
Olive oil, preferably first cold press
Starkist “Low Sodium – Low Fat” tuna, or tuna in olive oil
Other canned fish in olive oil or water, preferably no salt added
Tomato paste/sauce (must not have flavorings or natural flavors, nor salt)
Unsweetened applesauce (“natural”)
Spices
Green tea (or loose at the HFS)
Bottled spring water
Some Grocery Stores/Health Food Store:
Seeds
Nuts (raw, but not cashews or peanuts)
Nut butters
Dried fruit (raisins, apricots, cherries, dates, etc.)
Organic fruit and vegetables
Unsweetened coconut flakes
Coconut oil (also found in Indian markets)
Tuna
Honey (optional, raw unfiltered only)
Nut flours (almond, pecan, and chestnut)
Happy cooking!
Today’s Workout:
Buy In – 3 rounds of: 10 shoulder dislocates, 10 up and over box jumps, 10 double crunch
WOD – ” Snatch skills”
1. 3 Position Squat Snatch: high hang, mid thigh, floor: work up in weight with 3 x 3 reps (1 rep in each position = 3 reps)
2. Snatch Pulls: work up in weight with 3 x 3 reps (approximately 90% of 1 RM)
3. Snatch Push Press: work up to a moderate weight 3 x 3 reps (approximately 65% of 1 RM)
*** All %’s are based off of your squat snatch 1 rep max ***
Zone 1: if you are new to the snatch, work on one or two of the skill transfer exercises with a coach
No workout is posted today in My Fran Time. You can record your max snatch or snatch push press weight.
Cash Out – 3 attempts of max double unders
GYMNASTICS TONIGHT (Thursday) WILL BE AT FALCON GYMNASTICS!! (Thank you Lindsay)
#208-721 Vanalman Avenue… but the entrance is off of commercial drive
Start time: 7:00pm-8:30pm
I would recommend showing up early and getting ready so we can maximize our time
To clarify the payment, The Drop in fee for the Gymnastic Club is 8$. The 15$ registration fee will be waived. I will not be charging my fee of 10$ per person, I’m going to be teaching the class for free ;-). It’s a one time deal.
I will be teaching tumbling and trampoline basics and using all the the progression skills we have learned during the zone gymnastics program and taking it to a gymnastics floor!!
I’m excited for this! See you guys tomorrow night.
-Sean
Here is a map on Mapquest to help those who need directions.
Awesome! Thanks for setting this up Sean and Lindsay!
Anyone interested in doing a 5000m race on the track? Last track race of the season this Saturday Aug 21st, 6:30pm at Oak Bay Track. All levels are welcome.
http://victoriatrackseries.ca/
baaaahhhh I wish I was at the gymnastics class tonight and flinging myself around, instead of hiding in my office at work because i’m suffering from the “rest day blues”!!!
Thanks Sean for showing and spotting us through some fun gymnasticy things. Thanks Lindsay for setting it up for us.
I had so much fun and was so impressed with how awesome everyone did. Once you get over the fear, you can do anything you put your mind to!
We were doing forward flips on the tramp onto a mat (not sure the technical term). Never thought I would ever be doing that. And…. I finally got my first free-standing handstand and got over my fear of falling over because I learnt how to roll out properly.
I also got to show little girls doing crazy flips and stuff how to do a muscle up. I felt super cool… haha!
Thanks again for the super fun evening!
I agree! Tonight was such a blast! 🙂
It was a great opportunity to get used to moving your body in ways you don’t have the chance to every day. It was just like a big old play time for adults, and it reminded me of what it felt like to be a kid. I was finally able to tumble around, leap, swing, stretch and flip without any fear. The ‘no fear’ part can mostly be attributed to the amazing instruction and spotting we were receiving from Sean! Thanks for donating your time like that!
I learned a ton that I can now apply in the CrossFit gym. Also a big thanks to Lindsay for setting it all up!
I’ll add my thanks to those of Deanna and Shannon – that was a fricken awesome evening!
Yes! thanks team, good times all round tonight, fun venue to play around in and of course to have coaching paired with it was just awesome. I’m sure we can get some regular field trips going on over there!
On another note, if you’ve never run a 5k on a track before, it’s worthwhile trying it out – you’ll get an actual 5k time and it can be a great benchmark to improve from… Chris are you racing on Sat??
Turts
Yup, I’m racing. Time to knock Sean out of top spot 🙂
I also did a 1:01 400m on the track today… still not as fast as Turts!
This topic is not as simple as it seems. Thanks for the clarification.
I read blogs (such as this one) for various reasons. I comment on some of them because:
Several studies are being done to correctly investigate the usefulness of natural supplements over low Testosterone levels. Another natural supplements which is known to improve Testerone levels is from Ayurvedic science. Ayuvedic Mecines is an ancient Indian medical science and it is a highly respected field.
The best type of medication so far is the replacement of the Testerone known as Testosterone. By the fulfilling the deficiency, we are able to attain very good result. There are few methods for Testosterone for e.g: injection, gel, pills, patches and tablets.
My spouse and I stumbled over here by a different web address and thought I should check things out.
I like what I see so i am just following you. Look forward to finding out about your web page repeatedly.
I get these type of comments all the time. #13 actually made me laugh aloud. This is funny but sad. I own several blogs, and on some of the older ones I’ve completely given up trying to moderate them.
This is the best advice on this topic and you have tackled it in a noble fashion
I am hoping I can get some experienced feedback from the professionals who have been there and done it and are currently doing it in the workforce as of today. Or any great advice will be greatly appreciated!
I was looking for something like this and I am so glad that I finally found it
Hey! I’m Angela. Joined to have frank discussion and learn more about seeking a career in tech. I’ll be posting and asking questions quite a bit as I prepare for what the world has in store for me.
It is perfect time to make a few plans for the long run and it is time
to be happy. I’ve learn this post and if I could I wish to recommend you few interesting things or advice. Maybe you can write subsequent articles referring to this article. I desire to learn even more issues about it!