Please ignore the rapidly appearing and disappearing pages in the top navigation menu. All except The UnDiet Books page are experiments in offering the readers of 14 Days a special The Grocery List feature. As of now all links in these pages lead to nowhere interesting but are being left up so that beta-readers can test them to see which ones provide the most seamless experience.
You may have been on Paleo or gluten-free for awhile or maybe you’re just starting out on this journey. Either way, I find that it helps to have basics stocked in your pantry and fridge so that you’re not stuck with nothing to eat and then tempted to raid your kids snack drawer for the last package of Oreos. If you take this list to the grocery store then you will always have the basics you need to put together a killer Paleo meal for yourself and/or the entire family. Note: I recommend that you look for organic versions of each of these items.
One thing that’s absolutely essential for your Paleo kitchen is a well-stocked spice rack. Here are the spices that will ensure you have a tasty meal:
- Chili powder
- Sea salt (preferably Pink Himalayan)
- Smoked paprika
Please only buy canned goods if you know the cans are BPA-free. Otherwise, look for the items in glass containers.
- Almond meal (also called ground almonds or almond flour)
- Arrowroot flour (excellent substitute for cornstarch)
- Cocoa powder
- Coconut flour
- Coconut milk (full fat)
- Coconut oil, virgin organic
- Nuts: pecans, almonds, brazil nuts (make sure they’re raw and unsalted)
- Tomatoes (a variety of crushed, diced and whole)
- Tuna, salmon, crab and other canned fish
- Vanilla extract
Stock your fridge with lots of fresh veggies. On the Paleo plan, you’ll eat fruit sparingly but you’ll be eating as many vegetables as you want. Be sure to check the Dirty Dozen and Clean Fifteen lists when choosing which items to buy organic.
Be sure to have a variety of frozen and fresh wild-caught fish, red meat, pork and chicken. Always look for pasture-raised and grass-fed local meats and hopefully they will be organic and hormone free.
Keep eggs in your fridge – organic, hormone free and free range. It’s not Paleo to eat dairy, but since many people find that difficult to adhere to I would advise you to try to stick to whey protein powder, organic Greek yogurt and cheeses that have been aged over 120 days. Use these items sparingly if at all.
With these items in your kitchen you’ll never be stuck for meal options again . . . Paleo, gluten-free or just plain healthy eating. The article above was submitted by Leanne Ely the Dinner Diva. Go check her out over on her blog.
This is Mike Mills and Amy Mills Tunnicliffe’s “Magic Dust” dry rub recipe which they have so graciously shared with all of us. They say the container that holds their Magic Dust is the most frequently stolen item from their restaurant, so maybe they figure if they just give us the recipe they thievery will stop.
1/2 cup paprika
1/4 cup kosher salt, finely ground
1/4 cup sugar
2 tablespoons mustard powder
1/4 cup chili powder
1/4 cup ground cumin
2 tablespoons ground black pepper
1/4 cup granulated garlic
2 tablespoons cayenne
If you want a little more kick in your chicken you can increase the black pepper and mustard powder to a 1/4 cup each. Of course you can use this dry rub on almost any meat that you’re grilling.
Generously coat both sides of chicken with the dry rub right before it hits the grill.
This week you’ll learn how to properly combine foods for maximum weight loss. The practice of food combining makes every calorie you consume do double duty to help you lose weight. Many people do nothing other than properly combine whole foods to lose weight fast and maintain their goal weight. Food combining is essentially keeping Starches separate from Proteins and eating Fruit at the right time relative to whether you’ve eaten a Starch or Protein meal.
The Basics of Food Combining For Maximum Weight Loss
To give each meal and/or snack the time to thoroughly digest and move through your system without depositing unwanted fat and waste products, you need to allow two and a half hours after a Starch meal/snack before eating a Protein or Fruit meal/snack, and four and a half hours after a Protein meal/snack before eating a Starch or Fruit meal/snack. Veggies, nuts, seeds, and soy are Neutral and may be eaten with any meal or between meals, although I like to wait at least two hours after a meal so that I can have a big beverage before eating anything else.
This means that you will not have a baked potato with your steak, a bun with your hamburger or a tuna sandwich on traditional bread. But it doesn’t mean the end of life as you know it. There are many substitutions you can make to have your hamburger and eat it too – so to speak – which you’ll find on the substitution pages.
Print These Pages
For a list of foods that are Starches, foods that are Neutral and foods that are Proteins, go to the Food List page.
To help you manage your meals print out the List of Substitutions, Protein Substitutes, and Starch Substitutes pages and refer to them when making a meal or recipe that traditionally would be an imperfect combination.
Get out your favorite recipes and rework them so that they don’t contain any incompatible items.
Working With Food Substitutions
Substituting soy products for dairy and meat products will open up your diet by giving you more food choices. For instance, while you shouldn’t have milk on your cereal because you would be combining a Protein with a Starch, you can have nondairy milk on your whole-grain, sugar-free cereal. Nondairy cheese can substitute for dairy cheese in a burrito or a Pizza Sandwich. Soy “ham” makes a great deli style sandwich on whole grain bread.
One word of caution regarding nondairy cheeses. Some brands taste awful and don’t melt well. Experiment until you find one you like. If you happened to have a Trader Joe’s store near you I think their soy cheese is the best there is. If you want to avoid cheese altogether try using guacamole, slices of avocado or humus in place of cheese.
If you find it difficult to switch cold turkey to nondairy products, begin substituting 1/4 of the dairy or meat in your Starch recipes with soy products. Then try 1/2, then 3/4, then all soy. See Starch Substitutes for more ideas.
A word to those on high-Protein diets; don’t assume that all soy products are completely Neutral. Read the ingredients. You’ll often find grain products which will add to your carb intake. UnDieters on the Basic or Family Plan need not worry about the small amount of grain in these soy products. Typically I use these soy products with Starch and Neutral meals and use meat and dairy products (rather than their soy alternatives) with Protein meals. Vegetarians can however use these soy products with Protein meals.
A note to those allergic to dairy; sometimes you’ll find derivatives of dairy products such as casein which is a milk protein in dairy substitutes. I’ve only found one nondairy cheese that does not contain casein (Soymage), but I don’t like how it tastes or melts. So read carefully and make a note of those products you like that are good UnDiet substitutes. Tip: so that I don’t have to try and remember or reread the label when making a meal or snack I mark my purchases with a “P” for Protein, “S” for Starch, or “N” for Neutral.
Getting Started with Food Combining
You may not be able to jump right into whole wheat bread and nondairy cheese, but you can structure your meals so that you’re not eating Starches with Proteins. If you’re used to meat and potatoes it will be a bit of a challenge, but if you’re serving some of your favorite veggie dishes instead of potatoes with your Protein meals, and nixing the rolls or using Protein Rolls, you should do okay. If you anticipate lots of objections from your family, start by serving potatoes or their favorite rolls and a veggie dish that they like with your Protein meals. Every now and then eliminate the potatoes or rolls, substituting a Protein Bread or Protein Rolls until you find what satisfies and then you can completely eliminate the potatoes and bread with Protein meals.
Foods like fried chicken which combine Protein and Starch (the bread coating is a Starch) can be easily converted, although if you’re not serving any other Starches with your meal the small amount of flour and bread crumbs used to coat the chicken is fine, as long as they are whole grains. Some great substitutes for the flour coating on any Protein food are:
- ground sesame seeds
- ground nuts
- ground pork rinds
- Protein Bread crumbs
- soy flour or a mixture of any of these
Be Prepared For Maximum Success
Using the substitution charts begin constructing a shopping list so you’ll have the ingredients you need to begin making over your favorite meals.
Get out your favorite recipes and rework them so that they don’t contain any incompatible items. Make a list of any items you’ll need to purchase or prepare.
Eating Out While Food Combining
New research showing that our bodies can handle mixing small amounts of Protein and Starch has given us wider margins when constructing meals. The trick is to keep the ratios small. For instance the small amount of flour in a gravy served with a Protein meal or the small amount of breading in meatloaf or meatballs shouldn’t set you back. The trick is to make sure you eat lots of raw Fruits and/or veggies with every meal. It also helps to take an enzyme supplement. I still use soy flour, veggie broth, and ground pork rinds when I make these items at home but this new research gives me more options when I’m eating out.
When making a Protein meal serve larger portions of vegetables and smaller portions of meat and dairy. If you’re used to having meat for most of your dinners, cut back to three or four meat meals per week. Check out the Recipe Index for some satisfying Starch and Neutral meals, and the Meat-less Recipes Index will help you plan meals that contain less meat and therefore cost less.
1. Keep Starches separate from Proteins.
2. Print out these pages:
3. Begin making the proper food substitutions.
4. Make a shopping list.
5. Prepare substitute items that you’ll need to prepare meals.
6. Don’t try too many substitutions at once. Take it gradually so you don’t feel overwhelmed or discouraged.
7. To continue receiving your (hopefully by now, treasured) UnDiet Steps each week click on over to PayPal to subscribe.
Step-By-Step Subscriber Advantages
Upcoming UnDiet aids some free, some discounted:
- Travel Card
- Fast Food Card
- Fast Food Fakes
- Meal Plans
- The UnDiet Recipe Book
- Doing The UnDiet Kit
- UnDiet recipes, meal plans, and information available only to Step-By-Step subscribers.
- Continually updated UnDiet information.
- Tips & Tricks designed to make the UnDiet as easy (and fun) as possible.
- Step Ahead tips to help you drop a quick 2-5 pounds in a day or over a weekend.
- Meal Plans to help you integrate the UnDiet Steps into your life.
A special menu plan filled with UnDiet basic recipes designed to help you prepare foods that are traditionally improper combinations. Once you try the Pasta Alfredo with Bacon, UnDiet Pizza, Crispy Chicken, Bacon Muffins, Maple Walnut Cream Cheese Pie, Meatloaf with Flourless Gravy … you won’t worry about what you’ll be missing with the UnDiet, except of course, all those extra pounds that are already disappearing. All things are possible – with a little ingenuity!
- Painlessly transition to whole grains.
- Special recipes released only to Step-By-Step subscribers.
- How to satisfy (fool) your family when serving them whole wheat and brown rice.
It’s not a secret that obesity can lead to more serious ailments such as heart attacks, developing diabetes and contracting some types of cancers, which is why America has been obsessed with finding ways to lose belly fat. But recent studies show that obesity can also affect our mental health.
According to a study conducted among 12,000 Spanish university graduates in the course of six years time, students who consumed more trans fats than their peers were at a greater risk of being diagnosed with depression.
Trans fat, commonly found in junk food has been found to raise one’s level of bad cholesterol which makes it one of the primary causes for an increase in numbers of coronary heart disease. In fact in a previous study it was estimated that trans fats caused more than 20,000 deaths in a year in the US alone from heart disease.
And this could be where a vicious cycle of depression and living an unhealthy lifestyle may form. Dr. Valerie Taylor, mental health lead at the Canadian Obesity Network and assistant professor at St. Joseph’s Healthcare cites that those who are sickly will likely be depressed and those who are depressed similarly care less about their health.
All over the world, depression affects an estimated 151 million people with bad eating habits cited as one of the factors that might have caused or contributed to the depression. Given this, health experts such as Dr. Miguel Angel Martinez-Gonzalez, professor of preventive medicine at Spain’s University of Navarra and co-author of the study mentioned above suggests that including a healthy dose of olive oil and Omega-3 – also considered as fat burning foods – in your diet can help negate the effects of trans fats.