Episode 9 – Paleo Based Meal Plan – Help Reach Your Healthy Goals
What This Episode Is About
This is Happy and Healthy Over 40, the show where we discuss, health, sex mindset, lifestyle, and relationships as we enter our 40’s and beyond. In this episode of the show, we answer the question, does a Paleo based meal plan help you meet your healthy goals? Some of you are new to Paleo or just too busy or can’t quite figure it all out. Busy health conscious people don’t have to rely on their same old boring dishes or tear their hair out finding new ones. You can try new foods and learn new tricks to add to your eating plan. It’s great to not struggle to figure out all of the metrics on calories, and macros when someone has already done it for you. Kirsty Briscoe is here to teach you how to use a Paleo based meal plan – help reach your healthy goals.
About Kirsty Briscoe
Kirsty is the founder of Paleo Folks; grain free baking mix company, health coaching agency, and curated meal planning service all in one! Their Paleo pancake mix and chocolate chip cookie mix are both top Paleo products at Whole Foods Market and on Amazon! Kirsty struggled with health, wellness, and her weight for most of her life, and Paleo changed it all for her. As a former teacher, sharing the Paleo diet in an easy to understand way is a deep passion for her! She specializes in Paleo for busy people, moms and kids, and budget conscious healthy eaters.
What You’ll Learn
- What is Paleo and why is it a good choice for a modern life?
- How people screw up Paleo, Vegan, or any other lifestyle and eating plan?
- What’s a curated meal plan and why that might be the smartest idea for you?
- Whole 30 Change Your Life – Change Habits. What that’s all about and how can people get a hold of you Kirsty and her delicious pancakes!
Paleo Folks Cheat Sheet
Mark’s Daily Apple
Mark’s Sisson’s books
Can cookware cause cancer
Dietary Solutions for seasonal depression
Tips on making hassle free steaks quickly – every time. The Paleo and Ketogenic diets are all the rage at the moment. If you are looking to get lean and strong, low carb meals should be a part of the equation for you. I will not address any issues relating to morality, or religious objections. Those are very personal choices, and I am certainly not going to sit in judgment of anyone who chooses to consume or not consume animal protein.
To be clear, Paleo and Ketogenic diets are very similar. The major differences have to do with the amount of carbohydrate that you can consume. Generally Paleo is about 100 grams of carbohydrate per day. The Ketogenic diet is 50 grams or under. Personally I find the Ketogenic diet to be too restrictive. It does not allow for much variety. If you were thinking about grabbing an occasional beer after work, or having some ice cream with the kids on a sunny Friday afternoon, you can forget it, on a Ketogenic diet. Paleo is much more forgiving.
It’s true, that I advocate plants as the foundation for dietary success and health. It’s no secret that every reputable food plan advocates for eating more plants as the foundation of a healthy diet. Vegetables are also the solution to many health related issues. So why am I writing about cooking steaks in my first foodie related article? Three reasons.
1) Meat is Tasty!
As the Paleo and Ketogenic diets indicate, if you’re eating plenty of plants like, leafy greens, broccoli, nuts, and berries, and you’re not eating processed foods, then a juicy grass-fed rib eye steak is a delicious source of protein and fat. What makes animal proteins really bad for you is when you combine it with a ton of sugar. When I say sugar, I’m also including bread, pasta, juices, and some fruits that are high glycemic foods.
2) Home Cooked Meals
If you’re going to eat healthfully into your forties and beyond, then you’re going to have to cook at home as much as possible. Most busy folks tend to eat on the go far too much. Even if you’re making good choices at your local restaurant, most restaurants add a lot of sugar and salt into the food that they’re serving, because it just tastes better. Eating out should be for special occasions. It should not be seen as an option just because you don’t want the hassle of making a big messy meal – or worse – because you don’t know how to cook.
You had one job!
Finally, grass-fed and organic meats are expensive. You don’t want to screw up your much deserved Sunday sirloin by incineration and then dousing it with steak sauce and ketchup. Yuck! Knowing the following simple cooking tips will make that weekend steak dinner even more enjoyable.
- Buy the best quality meat that you can find. Making tough cuts of meat tender and delicious takes time and a certain amount of skill. For hassle free, quick steak dinners, go to your local butcher and pick up some grass-fed sirloin or rib eye steaks. If you can’t find grass-fed in your area then get organic. If you can’t get organic or grass-fed in your area then there are many online options for you to choose. The point is a good steak dinner starts with quality beef that is free of hormones and antibiotics.
- Get yourself a cast iron pan – The original nonstick surface. Regardless of what you’re making, every kitchen needs a cast iron pan. Cast iron gives nice even heat retention that will brown your steak beautifully and help retain the steak’s juiciness. Cast iron is great for quick and easy clean up too. Just scrape off the grease with a kitchen brush under warm soapy water. Then dry it out on the stove. Done!
- Always let your steak hit room temperature before you put it in the pan. Taking your steak from the fridge directly to the pan will result in a tough a steak as tough as a saddle bag. Let it relax. Season it with kosher salt and fresh pepper while you wait.
- Accompanying your steak with lots of roasted veggies that you can cook up in the same pan is a great way to save time and makes for easy clean up. Assorted peppers (vitamin C, and carotenoids), green onions, and asparagus (loaded with potassium and magnesium) are all great choices.
- Have some good red wine on hand. No beverage complements a juicy steak better than a glass of red wine. This is an excellent choice for an inexpensive Zinfandel.
- Important tip: If it’s your first time cooking grass-fed beef please note that you’re cooking time will probably be a few minutes longer. After you brown your steak in a hot oiled pan, lower the heat to about medium. Why? Because grass-fed is always less fatty than factory farmed beef.
Great! Now I’m hungry.
If you’d like to share some of your own tips or want more of tips on cooking grass-fed beef contact me here: