Challenges of Eating Out On A Paleo Diet and How to Overcome Them

Challenges of Eating Out On A Paleo Diet and How to Overcome Them

by | Sep 19, 2023 | News

Adhering to a Paleo diet while dining out can be a challenging endeavor. The lure of convenience often clashes with the strict guidelines of this ancestral eating plan, leaving many followers feeling overwhelmed and frustrated. However, armed with a few savvy strategies and a commitment to your health, you can confidently navigate restaurant menus and enjoy meals that align with your Paleo lifestyle. In this comprehensive guide, we’ll delve into the common hurdles faced when eating out on a Paleo diet and provide you with actionable solutions to conquer these obstacles. So, let’s dig in and discover how to stay true to your Paleo principles while savoring the joys of dining out.

The Paleo Diet: A Brief Overview

Before we embark on our journey through the obstacles and remedies associated with dining out on a Paleo diet, it’s essential to gain a clear understanding of what the Paleo diet encompasses. Often referred to as the caveman diet, the Paleo diet draws its inspiration from the eating patterns of our ancient ancestors. It’s a nutritional approach that harks back to the Paleolithic era, a time when our forebears relied on the bounties of nature to sustain themselves.

Central to the Paleo philosophy is the consumption of whole, unprocessed foods that mirror the dietary choices available to our hunter-gatherer predecessors. Imagine a time when humans were intricately connected with the land, foraging for nourishment and hunting for sustenance. The Paleo diet seeks to capture this primal essence by promoting the consumption of foods that have undergone minimal processing or alteration.

Lean meats, such as grass-fed beef, poultry, and game meats, constitute a fundamental component of the Paleo diet. These sources of animal protein provide vital nutrients, including essential amino acids and heme iron. Additionally, fish, a rich source of omega-3 fatty acids, features prominently in the Paleo diet, reflecting the importance of aquatic resources in ancestral diets.

Vegetables and fruits, abundant in essential vitamins, minerals, and dietary fiber, play a crucial role in the Paleo diet. These plant-based offerings celebrate the diverse array of plant life that was available to our ancestors, nourishing them with nature’s vibrant palette of flavors and nutrients.

Nuts and seeds, heralded for their healthy fats, protein, and micronutrients, are celebrated as valuable additions to the Paleo diet. In the Paleolithic landscape, these nutrient-dense morsels were gathered from the wild and consumed for their energy-boosting properties.

However, what sets the Paleo diet apart is not only the foods it emphasizes but also the foods it excludes. Dairy, for instance, finds itself on the list of exclusions due to the fact that dairy farming and animal domestication emerged after the Paleolithic era. Similarly, grains and legumes, staples of many modern diets, are absent from the Paleo framework, as they became prevalent only with the advent of agriculture.

Refined sugars, another modern-day indulgence, are conspicuously missing from the Paleo diet. The diet champions a return to the natural sweetness found in fruits and the occasional use of natural sweeteners like honey and maple syrup.

In essence, the Paleo diet invites us to rekindle a primal connection with our ancestral dietary roots. It’s a culinary voyage that transports us back to a time when humans lived in harmony with the rhythms of nature, nourishing their bodies with unprocessed, nutrient-rich foods. As we navigate the challenges of dining out while adhering to the Paleo principles, this foundational understanding will serve as our compass, guiding us toward choices that honor both our health and heritage.

Challenges of Eating Out on a Paleo Diet

Limited Menu Options

One of the primary challenges when dining out on a Paleo diet is the limited menu options that align with your dietary preferences. Many restaurant menus are brimming with dishes containing grains, dairy, and processed ingredients, making it challenging to find Paleo-friendly choices.

Hidden Ingredients and Cross-Contamination

Even when you manage to identify a seemingly Paleo-friendly dish, there’s a risk of hidden ingredients and cross-contamination. Sauces, dressings, and cooking methods may incorporate non-Paleo ingredients, while shared cooking surfaces and utensils can lead to unintended exposure to grains and dairy.

Social Pressures and Peer Influence

Dining out often involves socializing and peer influence, which can be particularly challenging when following a specific diet. The desire to fit in or avoid drawing attention may tempt you to deviate from your Paleo principles.

Navigating the Paleo Maze: Solutions for Dining Out

Research and Choose Wisely

When confronted with a menu, take a proactive approach by researching the restaurant online beforehand. Many establishments now provide their menus and ingredient lists on their websites, allowing you to identify Paleo-friendly options in advance.

Customize Your Order

Don’t hesitate to customize your order to align with your Paleo preferences. Politely request modifications such as substituting grains for extra vegetables or asking for sauces and dressings on the side. Most restaurants are accommodating and willing to tailor dishes to your needs.

Communicate Clearly

To avoid hidden ingredients and cross-contamination, communicate your dietary requirements clearly to the waitstaff. Use simple language and emphasize the importance of your restrictions to ensure your meal is prepared without any unwanted additions.

Embrace Social Support

When dealing with social pressures, it’s essential to surround yourself with supportive friends and family who understand and respect your dietary choices. Explaining your commitment to your health and well-being can help mitigate any potential peer influence.

Plan B: BYOM (Bring Your Own Meal)

For occasions when dining out seems too challenging, consider bringing your own Paleo-friendly meal. This strategy ensures you have complete control over the ingredients and can enjoy your gathering without compromising your dietary goals.

Mastering the Art of Paleo Dining Out

Eating out on a Paleo diet may present its share of challenges, but armed with the right strategies and mindset, you can overcome them with confidence. By researching menus, customizing orders, communicating your needs, seeking social support, and having a backup plan, you’ll be well-equipped to enjoy delicious meals that align with your Paleo principles.

Remember, the Paleo diet is not just a temporary fad; it’s a commitment to your health and well-being. As you navigate the culinary landscape, embrace the adventure of discovering new restaurants that cater to your dietary needs and savor the satisfaction of staying true to your Paleo journey.

So, the next time you embark on a dining-out experience, be it a casual lunch with friends or a celebratory dinner, approach the menu with a discerning eye and a determined spirit. With each choice you make, you’re reaffirming your dedication to a healthier, more vibrant you.

The challenges of eating out on a Paleo diet may seem daunting at first, but they are by no means insurmountable. Armed with knowledge, preparation, and a dash of creativity, you can savor the joys of dining out while remaining true to your Paleo principles. Now, go forth and conquer the culinary world, one Paleo-friendly meal at a time.

References

  1. Cordain, L. (2019). Origins and evolution of the Western diet: health implications for the 21st century. The American journal of clinical nutrition, 81(2), 341-354.
  2. Frassetto, L. A., Schloetter, M., Mietus-Synder, M., Morris, R. C., & Sebastian, A. (2009). Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. European journal of clinical nutrition, 63(8), 947-955.
Wake Up on Time: How to End the Snooze Cycle for Good

Wake Up on Time: How to End the Snooze Cycle for Good

by | May 11, 2023 | Blogs

Are you tired of hitting the snooze button every morning? Do you struggle to get out of bed and start your day on time? You’re not alone. Many people find it difficult to wake up early and feel energized, especially if they are not getting enough sleep or have an inconsistent sleep schedule.

In this article, we will provide you with some tips on how to end the snooze cycle and start your day on time. By following these simple steps, you can improve your sleep quality, boost your energy levels, and become more productive.

Establish a Consistent Sleep Schedule
The first step in ending the snooze cycle is to establish a consistent sleep schedule. Aim to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body’s internal clock and make it easier to fall asleep and wake up naturally.

Create a Relaxing Bedtime Routine
Creating a relaxing bedtime routine can help you wind down and prepare for sleep. Some activities you can try include taking a warm bath, reading a book, practicing yoga or meditation, or listening to calming music.

Avoid Electronic Devices Before Bed
Electronic devices emit blue light, which can interfere with your body’s natural sleep-wake cycle. Avoid using electronic devices such as smartphones, tablets, or laptops for at least an hour before bed. If you must use them, consider using blue light filters or wearing blue light blocking glasses.

Limit Caffeine and Alcohol Intake
Caffeine and alcohol can disrupt your sleep quality and make it harder to fall asleep and stay asleep. Limit your intake of these substances, especially before bed. Instead, try drinking herbal tea or warm milk to promote relaxation.

Keep Your Bedroom Cool, Dark, and Quiet
Creating a sleep-conducive environment can help you fall asleep faster and sleep more soundly. Keep your bedroom cool, dark, and quiet. Consider using blackout curtains or an eye mask to block out light, and earplugs or a white noise machine to block out noise.

Use an Alarm Clock That Works for You
Choose an alarm clock that suits your needs and preferences. Some people prefer traditional alarm clocks, while others prefer using their smartphones or smartwatches. Consider using an alarm clock that gradually increases in volume or uses light to wake you up naturally.

Get Out of Bed Immediately
When your alarm goes off, get out of bed immediately. Resist the urge to hit the snooze button or lie in bed for a few more minutes. This will help you wake up faster and start your day on time.

Have a Morning Routine
Having a morning routine can help you feel more organized and prepared for the day ahead. Some activities you can try include stretching, journaling, having a healthy breakfast, or doing some light exercise.

Be Patient and Persistent
Ending the snooze cycle takes time and patience. It may take a few weeks or even months to establish a consistent sleep schedule and morning routine. Be persistent, and don’t give up if you slip up once in a while.

Ending the snooze cycle is possible with some simple lifestyle changes and habits. By establishing a consistent sleep schedule, creating a relaxing bedtime routine, avoiding electronic devices before bed, limiting caffeine and alcohol intake, keeping your bedroom cool, dark, and quiet, using an alarm clock that works for you, getting out of bed immediately, having a morning routine, and being patient and persistent, you can start your day on time and feel more energized and productive.

Late Night Snack Demons

Late Night Snack Demons

by | Nov 3, 2022 | Uncategorized

I am a notorious late night snacker. I can do really great and stick to my plan all day but then late at night i’m starving (or at least I think I am.) 

Here is some basic knowledge and some approaches that may work for you. As my friend Rob likes  to say YMMV “Your mileage may vary”…

Eating enough?

First of all; you may not be eating enough throughout the day.

You’re eating clean. Light breakfast or smoothie or maybe nothing, salad and clean protein for lunch then more protein and veggies at dinner. Super clean and low in carbs and fats! But hey, you’re actually only eating like 1,200 calories… That’s really not enough, especially if you exercise regularly.   

Let’s look at a healthy level of caloric intake for a 35 year old Female who weighs around 185 lbs and is 5’ 8” who works out 1-3 times per week. She should be eating 2,400 to 2,100 calories per day.  You can use a calorie intake calculator online to get a quick look at where you should be personally. I recommend getting a decent body scan as well like an InBody scan or professional skinfold measurement by a doctor or fitness professional.

The reason for this is that if you are not eating enough calories to maintain your lifestyle you will wind up feeling hungry all the time. Which will most likely result in binge eating and/or snacking when it’s available. 

Food Quality Matters

While a calorie is a unit of measure for the energy found in food. Not all calories are the same IMHO. A calorie of sugar is not made up of the same stuff as a calorie of vegetables or steak. So if you are consuming what I could call “junk” calories they will not go as far as more nutritionally dense calories. So don’t just add more calories to your daily diet, add more high quality foods as well. 

Max Lugavere & Late Night Snacking

Health and science journalist, New York Times bestselling author and podcaster Max Lugavere (https://www.instagram.com/maxlugavere/) cited a recent study “which involved 16 overweight men AND women (!), skipping breakfast and eating a late night snack after dinner (~9pm), compared to eating breakfast an hour after waking and an early dinner (between 5 and 6pm) and fasting afterwards, led to higher levels of grehlin (hunger hormone), lower levels of leptin (metabolic regulator), higher subjective hunger, and a lower metabolic rate the next day.⁣”

What we conclusions we can draw from the study is that we have a natural day/night rhythm and when we put food into our system “after hours” we can short circuit that and the resulting hunger the next morning and early afternoon can be significant enough to make us break our plans. 

Fix your environment

Something else i’ve discovered about myself is that I am an opportunistic snacker. If it’s there and I can find it, I may just eat it. I have good discipline in many aspects of my life except for snacking in general. One way I combat this is by simply NOT having things to snack on in my environment. I mean, I do my own shopping so why do I even get the snacks in the first place. There’s lots of reasons I can cook up for having the snacks but they are not really true… So, don’t buy them, or throw it out. That way when the snack demon hits you, you can go looking, but they won’t be there.