Time to go grocery shopping! 1-12-11

So let’s talk groceries.  Today, I will give you guys a grocery list of recommended foods.  Let me start by saying the foods listed here are a just a small number of foods that fall under the Paleo umbrella.   Some foods fall into a “grey” area where some Paleo purists say should be avoided and others say are acceptable.  As with anything, it really comes down to the individual and how “strict” a person needs to be, any health issues they may have and how they respond to certain foods.  A good guideline is “the sicker the stricter” a person should be.   So as far as foods in the “grey” area go you guys can decide for yourself.

Here we go:

Protiens	Grey Area Foods
Almost all meats.  Grassfed is preferred Beef Chicken Fish/seafood Eggs	dairy-milk, cheese Keifer style yogurt is pretty easy to tolerate even for lactose intolerant nuts (be careful with these, most are very high in Omega-6.  So consume in moderation.  I prefer ones higher in Sat. fats like Macadamia nuts) Sausages Bacon Protein powders

Carbs	Grey Area Foods
Almost all vegetables, especially with a lot of color.  Broccoli, kale, spinach, chard, brussel sprouts, carrots, cabbage Sweet potatoes Potatoes (get rid of the skin since they contain Saponins) Fruits, especially berries.  Bananas, plums, apples are great.  Citrus fruits are higher in fructose so need to be limited.  Squashes, gourds, butternut squash	Rice, read labels because some rice, depending on processing, may contain gluten Oats.  Most sources I have read say oats are gluten free but a few said they contain gluten. Quinoa Gluten free pastas or flours Ezekiel bread or other gluten free breads. Yogurt Legumes (contain phytates,that can reduce mineral absorption,  and lectins.  They should be soaked and cooked for a long time)

Fats	Grey Area Food
Animal fats, grassfed is preferred Coconut oil-always cold pressed Olive oil-always cold pressed Butter, grassfed/organic is preferred Fish oils	Nuts Cold-pressed vegetable oils, which are better than refined but contain a lot of Omega-6 EFA’s Whole cream Sausages Bacon

Spices	Grey Area Foods
Garlic Onions Ginger Peppers Cumin Chili powder Ancho chilies Curry Herbs de Province Rosemary Basil Thyme Oregano Fennel Anise Turmeric Cinnamon Nutmeg Cayenne	Soy sauce, it usually contains gluten Salad dressing, read labels on these! Mayo Any BBQ sauce, again, read labels

I’m sure there are hundreds more we can add, but this is a great start.  Since it’s the beginning of a new year, maybe now is the time to make some changes in the kitchen.  Consider getting rid of those awful vegetable oils, gluten food, junk and processed food and replace it with the foods listed above.   I have heard that if we can shop on the outside isles of the grocery store, where most food doesn't have a label, we will find most of the healthy foods.  I would have to agree.

I have been teaching this stuff for years and one thing I hear all the time is “if I go Paleo, that doesn’t leave me a lot of options for food!”  I gotta call BS on that.  Considering the list above, which a short list, there are hundreds of thousands of combinations.  There is one thing that I do agree on though and that is you will have to learn to cook.  There is no way around that.  Not only can you better control what you put in your piehole but you learn how to prepare food that tastes good and you know it’s healthy for you and your family. 

In our house we usually cook every night and we pack the left-overs for lunch the following day.  Some nights we make large batches of food which allows us to have healthy snacks or meals later which saves us time.  So, from experience, it can be done! A little planning and preparing goes a long way.   In the books Paleo Solution by Robb Wolf and Primal Blueprint Cookbook by Mark Sisson, there are countless healthy recipes for meals and desserts!

In the meantime, for those of you with families and who are looking for a good source of Paleo knowledge and how to incorporate it into family life, here is a great website run by Sarah Fragoso, who runs a business and has kids and manages to blend Paleo into their lives.  Every Day Paleo.

I want to say thanks to everyone supporting this blog.  I have been getting a lot of positive feedback and input, so keep it coming and feel free to shoot me an email (Buck's email) or attach a post with any questions.  Now go shopping.