When working with Alchemist Eating clients, we do our best to set them up for success. And, when adopting healthy eating patterns, a key part of successful, sustained implementation efforts is organization and preparation. That way, you’ll always have healthy food choices on hand.
To help with this, we recommend picking one day a week to prep and/or cook enough good, paleo-primal food to cover four or so days of lunch and dinner plus snacks. In our home, this takes the form of a “Sunday cook-up.”
If you follow us on Facebook, you know we’ve been posting about these kitchen sessions in our “Sunday Cook-up Series.”
Each Sunday, I post what we’re prepping and cooking for the week ahead. The idea is to share ideas, inspire others…and also keep ourselves on track with clean eating amid busy schedules.
Starting today, we’ll be sharing this series here too. It’s an unusual week to begin, because we’re heading out of town—hence the focus on paleo-primal travel tips. But watch for future cook-ups featuring weekly menus and ideas (or check us out on Facebook).
Meanwhile, here’s this week’s post:
Sunday Cook-up time again…but since we leave tomorrow for 10 days in CA, we’re skipping out on cooking this week. Don’t worry though—regular Sunday and Wednesday posts are still in the plans.
For today, we’ve got some paleo-primal travel tips to share…because eating “clean” while on holiday is not always easy.
First, some quick travel snacks (great for everyday travels too):
- Hard-boiled eggs (preferably pasture-raised, but any will do)
- Organic deli meat (Applegate organic is an excellent choice)
- Smoked wild salmon (Whole Foods brand is free of sugar, unlike most)
- Almonds, walnuts or macadamia nuts
- Sliced carrots, bell peppers or other veggies
- Apples, berries or grapes
- EPIC protein bars (not a fan of most bars, but these are good ones—kind of like high-quality meat jerky)
- To-go packets of almond butter
Having the above on hand is especially wise if you easily succumb to airport food (uh, um, Randy). Personally, I like to have a solid brunch on a travel day and then fast until we find a delicious dinner at our destination, which leads to our…
Tips for eating out:
- Dream situation: Find a paleo-primal aligned restaurant (googling “farm-to-table” or “grass-fed burger” plus “local restaurant” is a good place to start).
- Research menus online, scouting out places that make it easy to stay within paleo-primal parameters.
- When ordering, choose high-quality animal proteins and steamed or sautéed veggies. For meat, fish and eggs, look for terms like “organic,” “pasture-raised,” “grass-fed,” “wild-caught,” “local.” If conventionally raised meat is your only option, go for leaner cuts (otherwise, for quality meat, fat is fine).
- Steer clear of bread, pasta, beans and other grains and legumes. Ask (gently, politely) that rolls not be brought to the table.
- Use caution with omelettes—which can seem like the perfect choice…except that many places use liquid rather than shelled eggs and add milk or even pancake batter to make them fluffier. Fried eggs cooked in butter or poached eggs are a better option.
- Ask that veggies and other foods be steamed or cooked in real butter rather than inflammatory seed oils (such as canola, which, unfortunately, is EVERYWHERE—ever read the ingredient labels at the Whole Foods hot bar?).
- Skip the salad dressing and complicated sauces (likely full of sugar, inflammatory vegetable oils and other unhealthy additives). Instead, request extra virgin olive oil, vinegar and fresh lemon on the side.
- Order burgers and sandwiches (including breakfast sandwiches) minus buns and bread (at most places, they’ll even place them atop lettuce or greens for you).
- Choose double veggies as sides (skipping the chips or fries).
- Making “special” requests at restaurants can be uncomfortable—especially at first. But we promise there are ways to do so without sounding totally obnoxious. Just ask really nicely (“Would it be possible for you to…”) and make sure to say “Thank you.”
- Allow for a little “80-20” off-roading: Skipped the rolls but dying for that flour-less chocolate torte? Every now and again, go for it. Just try to choose the least worst option (i.e., better that torte than a grain-based layer cake). And maybe not every night on a 10-day vacation.