This month I have decided to provide a Paleo-esque guide for my fellow CrossFitters. Included is a shopping list and a restaurant guide (leaning towards the casual dining atmosphere) to help you on your gastronomic journey. I have included a few grains and dairy products for those that are transitioning to the paleo way.
I plan to expand this guide into a book that I will make available to WCCF. Included will be a shopping list, restaurant guide, recipes and a journal. So in the next few weeks, please shoot me some e-mails of your favorite places to dine in the city (especially near WCCF). Because as you know, an immediate post workout meal helps with achieving your strength and fitness goals, and it is ideal if you can find a nearby restaurant that allows you maintain your social life as well as a sound nutrition program.
Paleo Shopping List
TJ= Trader Joes
WF= Whole FoodsConv= Traditional (such as Dominick’s or Jewel)
Any= Any Store
Prepared Foods
Cooked Chicken Breast (Any)
Roasted Sweet Potatoes (Any)
Flank Steak (Any)
London Broil (Any)
Beef Tenderloin (Any)
Cruciferous Vegetables (Any)
Spinach
Broccoli
Rotisserie Chickens (WF)
Frozen
Carne Asada Prepared Steak (TJ)
Chicken Skewers (TJ)
Cruciferous Vegetables: (Any)
Fruit: (Any)
Berries
Packaged
Organic Brown Rice Bowls (TJ)
Raw Nuts: (Any)
Almonds
Walnuts
Pecans
Cashews
Raw Seeds: (Any)
Paleo Kits (WCCF)
Beef Jerky (WF)
Produce (Any)
Fresh Fruit:
Apples
Berries
Cruciferous Vegetables:
Kale
Spinach
Asparagus
Brussels Sprouts
Broccoli
Root Vegetables: (Any)
Sweet Potatoes
Meat
Flank Steak (Any)
London Broil (Any)
Beef Tenderloin (Any)
Chicken Breasts (Any)
Duck (Any)
Lamb (Any)
Dairy
Fage Total Yogurt (Any)
Boiled Eggs (Any)
Eggs (Any)
Restaurant Guide
By Chain:
Chipotle
Burrito Bowl
Skip the rice. Have a small spoonful of beans and load up on the meats. Opt for the mild tomato salsa and guacamole. If you like, add lettuce to bulk up your meal. Chipotle uses only free-range meat.
Burrito Beach
This chain is very similar to Chipotle, so follow the guidelines mentioned above. The things I love about Burrito Beach are that they offer a punch card, have breakfast (a quick place to go for some eggs) and carry Tall Grass Beef (a grass-fed beef from Bill Curtis’ company).
Potbelly
They have a couple of salads (A Wreck Salad and the Italian Salad). Just remember to add oil and balsamic instead of the dressings they have with poly-unsaturated oils, sugar and high fructose corn syrup. I often add meatballs to the Italian salad.
Starbucks
Don’t laugh. I know people who only have time to stop at Starbucks for coffee and a meal. It can be done (sort of).
Starbucks has what they call a
protein pack: an egg, a tiny bagel, peanut butter and cheese. Not 100% paleo. It’s better than most
of the things in the display case. They also have raw nuts and dried fruit.
First Slice Café
This gem is a block from WCCF. They have an awesome barbacoa. Instead of the sandwich, ask for a double portion on top of the mixed greens, include avocado, add some oil, and you’ve got a meal. Plus all profits are used to feed the homeless. They also have a weekly food pick-up program that could be very convenient with a few menu adaptations to have paleo meals.
By Type:
Steak Houses
Most steak houses not only have great steaks, but you can usually find a nice rotisserie chicken, chicken breast, lobster and fish. Add ½ a sweet potato and ala carte cruciferous vegetables. You can order large portions and make two meals have the other half for lunch the next day. French
This is my personal favorite. I had French food last night. I ordered two appetizers mussels and sardines. Had a filet mignon, skipped the pommes frites and added asparagus.
Japanese and Sushi
Ask the sushi chef to make custom hand rolls with no rice (only fish and vegetables). Lean more towards salmon and shellfish as larger fish (e.g. Tuna) is higher in mercury.
Italian
Mediteranian and Persian
Beef, chicken and lamb Kabobs are perfect. Skip the rice or couscous. And add a salad with veggies and oil.
Mexican
Another easy meal is a carne asada steak, guacamole with salad
Breakfast and Diners
This is a no-brainer. I often have lunch or dinner at all-day breakfast diners. Eggs, omelets, steak, sausage--I can really go paleo here.
Juice Bars
This is my weekly ritual. I will have a protein shake (bring
my own powder or use a healthy one that the bar has on hand) blended with some
berries, nuts, ice, and water.
I also like to get a green drink of spinach, cucumber, parsley, kale, bok choy and celery. I add a shot of wheat grass. A good rule of thumb to reap the benefits of the vitamins, minerals and phytochemicals from the green juice is to have 6 ounces per 50lbs of bodyweight.
Send me your comments and favorite restaurants. A few of the restaurants have agreed to work with me by creating a separate menu for athletes or providing discounts.
I wish you happy eating and training as we continue 2010
