Hi all,
I am currently writing a paleo guidebook, with specific tips for New Zealanders following a paleo style diet.
It’s close to being finished. As well as how to information, it has a number of useful things like my omega 3, omega 6 charts, as well as protein and carb charts of paleo foods. There are tips for all situations, eating out, emergency food from gas stations, holidays, parties, etc.
I’m hoping the booklet will be a valuable addition to other paleo how-to books out there, but specifically useful for Kiwi paleo people.
(My last book – Zone tips for NZ was very successful, so I’m using this as a template for my paleo guide.)
Specific information that I would like you all to help me with is:
Very simple and yummy meal ideas, that are in line with Kiwi tastes, family favourites, meals that kids will eat too.
Lunch box ideas for children
Resources: Organic butchers, farmers markets, online shops etc, anywhere you can find food or items that fit in with a paleo lifestyle.
Paleo on a budget
Medical Doctors or other health practitioners that are paleo friendly – or who you have found to be very good and you’d like others to know about them.
Any tips that you think others will find useful to live a paleo lifestyle – eating, exercise, sleeping, avoiding toxins in your environment etc.
I will also add resources to this site, so they will be available to everyone.
Email me directly or post to the comments below.
You can email me direct here juliannetaylor@xtra.co.nz
Please pass this on to anyone that might be able to help.
Anyone that send me a tip will get a free PDF copy of my NZ paleo guidebook when I’ve finished it.
Thanks in anticipation!
Hi Julianne
I get great service from the Coconut Oil Shop http://www.coconutoilshop.co.nz They provide a range of coconut products including flour, by post, throughout NZ. I particularly like their creamed coconut product as it is 100% coconut and can be diluted down to coconut cream, avoiding the stabilizers that are used in canned coconut cream.
Maybe more to follow when I’ve had a think about it.
Thanks Sharyn,
I did see them, but haven’t bought anything. I like using coconut cream in coffee etc, and was wondering if the creamed coconut would work.
What kind of container is it in? All the supermarket ones that are additive free are in plastic lined cans which I don’t like (BPA)
Hallo
I would appreciate information about transition tips from other diet. I am former vegan so it was hard for me to incorporate meat, acutally still have problem so eat only fish and eggs. I literally hate organs meat any tips how to eat them? Also as mother and women planning second baby I would like to reat about pregnancy(nutrition reducing protein how much is toxic for pregnant woman etc) and paleo about breastfeeding . As you know breastfeeding burns a lot calories what safe starches to incporporate sweet potato, yams, more fruits? Or even include white rice as perfect health diet recommend? How to start to feed baby with solid? As you know babies are much more sensitive to amount of proteins. May be also tips for gaining healthy weight, I have never read tips for gaining weight not muscles ( I am skinny and need also fat for hormonal thing like period pregnancy etc) I do not want to overeat with junk food so what is the best way to keep calories up?
Hi Michaela,
I’d suggest getting Chris Kressers baby code – It has everything you need for a healthy mum and baby. http://healthybabycode.com/signup
Re transitioning:
http://www.marksdailyapple.com/how-to-eat-meat-transitioning-away-from-vegetarianism/#axzz1mX2pxu9s should help
You dont need to become a big meat eater to be paleo – Personally i eat a small palm (or half palm) size of protein at each meal and a lot (I mean a lot) of vegetables of all types. For breakfast I have 2 eggs and at least 1 cup of berries.
Thanks a lot
I will check all that informations. Any tips for gaining weight?
Basically this is where calories make the difference. Eat more calorie dense food – starches, some fruit, protein and healthy fats. Do exercise that builds muscle.
I have HEAPS of recipes. Are there any particular types (i.e. meat-based / breakfasts / snacks) of recipes you are looking for?
Favourites are:
*Pancakes made with leftover mashed kumara or pumpkin instead of flour, and cooked in coconut oil.
*Kumara salad – usually diced, steamed kumara with a few nuts (usually walnuts for Omega 3’s), feta (could leave out if you are not doing dairy), chopped figs and some sort of spicy greens (like.. rocket or chives). This is great with a citrus dressing. This salad always gets compliments.
* LIttle mini quiches (these are good for kids – not that I have any, but I do trial things on my nieces and nephews).
*Macaroons made with coconut, honey (or other sweetener), vanilla. Amaretti made with almond flour, honey, eggwhites (the last is a traditional North Italian recipe, very good, but I have yet to perfect the recipe – I’m copying it off the ingredient panel of a box I bought last year when I was there – it says ‘almond flour, honey, eggwhites, so can’t be THAT hard to figure out).
*I also do baking with almond flour (or rice flour/ buckwheat flour, but that’s not paleo) and using stevia – so that would depend on your definition of paleo – I know some don’t eat nuts or use any sweeteners. Some don’t eat eggs either.
* Soups – always a win. Lots of herbs, garlic, meat (including the bones), salt, butter (!)… I put butter in a lot of things, not heaps of it, but I am a fan.
Thanks Sara,
Just the sort of thing I am after – simple ideas, that people can play around with themselves. Or tips like using coconut flour or ground almonds for crumbs and tapioca flour to thicken / coat meat for stews etc.
I’ll have a section in the guide for a strict challenge and another for those who may do paleo with dairy, and another covering auto-immune.
Maybe some notes on health food retailers? They are a good source of things like coconut oil and seaweed, while also being home to some very non-paleo things. In Wellington, Commonsense Organics are where I get coconut oil from.
I get red palm oil from Ontrays in Petone.
Another thing to look at is sourcing meat in bulk, like going shares in a side of beef or a lamb carcase. Eg, I sometimes deal with http://www.waioralamb.co.nz/ and split the meat with a friend.
Yes we have Huckleberry farm and Harvest Wholefoods (Grey Lynn), they are both stock vegan, (Vegan cat food anyone?) with lots of gluten free, organic products as well as good stuff like coconut oil, and natural cleaners.
Hi Julianne
The creamed coconut is in a glass jar so should be okay – it mixes well with hot water but you might need to mix it up before adding to your coffee.
Bulk meat straight from the farmer is a possibility over much of the country – and even if you don’t know a farmer directly, there are more farmers doing direct-marketing these days. “Farm-gate meats” in Dunedin is our local (we get meat from my dairy-farming sister-in-law, but a friend has used Farm-gate meats). Also, the Dunedin farmer’s market is fabulous for grass-feed pork (Havoc Pork), and other good foods.
Recipes:
Big salad with steak or salmon-steak
For kids – meatballs or doner kebabs (squish the mince with some real soy sauce, herbs, minced onion, maybe an egg if the balls are falling apart, then fry/grill as balls, or squish onto a kebab stick and grill).
kumara patties are a favourite lunch food here (3 kids) – grate kumara and mix with egg and gently fry in butter/ghee/fat of your choosing, just like mock whitebait fritters 🙂
I agree with Sara about mini-quiches. Leftovers mixed with egg and baked in little muffin tins in the oven until set is a good lunchbox filler Or do the same in a big frypan and call it a frittata 🙂 A tin of salmon with egg and herbs is another good mini quiche recipe. Cheese optional (I don’t eat it, but some of the kids like to have grated cheese on top)
I homeschool, so don’t need ot worry about packed lunches on a daily basis, but I’ve heard other people rave about japanese Bento boxes for paleo lunchboxes – or those stainless steel Indian tiffin tins look fabulous (I’ve seen these at our local organic grocery shop – Taste Nature). Our local kindy (which my youngest attends) has just gone egg and nut free, which poses its challenges! But we just make sure there is meat and veg in the lunchbox – remembering to set aside small portions of chicken etc to freeze in lunch-sized serves is the tricky part.
Kids’ metabolisms aren’t munted yet, and they use a lot of energy in growing, so they can handle more fruit and higher carbs than grown-ups.
Thank you so much.
I agree with the higher carbs for kids – mine are very active, and my son eating monster amounts of food at 13.
I use rice for him in particular – stir fried rice with some veggies thrown in and extra egg is a good filler – upper after school. I consider rice to be a fairly safe starch as per perfect health diet. And it keeps him from wanting bread. I think he just needs a lot of everything right now.
I am located in the US and don’t know if this is in line with your tastes, but I like chicken dipped in egg whites then dipped in unsweetened coconut flakes. Bake for about 12 minutes in the oven.
Keep me posted on your book! I am new to Paleo Zone and looking for tips on eating out, parties, and other situations when you’re not in control of the food available. Thanks!
Hi Julianne,
Ellerslie in Auckland is great for paleo. Ellerslie Meats have a great range of organic/pastured meats including award winning sausages (some gluten free). It’s where I usually get chicken frames and beef bones from for broth, plus liver. The butcher in West Lynn is also good as you mentioned. Around the corner from the butcher is Ceres Organic, which I believe is the original organic store in NZ (I think). Small range of produce but all the essentials like kumara, fruit, leafy greens, young coconuts etc etc. Also good selection of coconut oils. I find Ceres to be slightly cheaper than Huckleberry’s (which is moving to Campbell Rd – right around the corner from where I live so I’ll have plenty of choices and no excuses).
In terms of exercise always a fan of Darren and the team at CFNZ in St Johns. Also check out Netfit in Ellerslie (That’s where I train now). Great area for CF/primal type exercise plus all the toys- KB’s, Tyres, Sleds, Sand Bags, Olympic weights (quite a few of the top lifters train out of there). With the fine weather finally kicking in, I’ve been training up at Cornwall Park. There is a great area to the east of Pohutakawa Drive in Cornwall park officially called ‘The Exercise Keep’ which has pull-up bars, dip bars, monkey bars etc., There is also a spot just to the south of Twin Oaks Drive at the base of the mountain that has numerous rocks for lifting and throwing before or after you run to the top of One Tree Hill.
In terms of doctors, the Holistic Medical Centre in Mt Eden is probably as close as you can get to a Paleo Friendly practice (they asked me if I ate grains and when I told them “no” the doctor said “Great, most people eat too many grains”). Also, although I haven’t been to her practice I heard Dr Frances Pitsilis talking very positively about Paleo on the radio the other day.
As far as making the switch to paleo (or whatever you want to call it…I prefer ‘Ancestral’ or ‘The Human Diet’ – I’ve been following this lifestyle for around 2 years now) my biggest advice to anyone would be to really understand the basics of why you are doing this. I think the individual has to experience that ‘light bulb’ or ‘aaahaa’ moment themselves which will provide them the real motivation to change. I know my preaching falls on deaf ears with glazed eyes and despite all the info I send people and the resources I point them to if they don’t “get it” then it’ll be hard for them to start and stick with it. Although some paleo gurus (I’m not one) will advocate wholesale sweeping changes cold turkey styles to begin – I would advise a slow and steady approach. Start with just removing or reducing grains first and see how you feel. Get used to eating without the obligatory bread chasers at dinner or the pile of pasta. Then concentrate on removing processed vegetable oils. Most people’s health/weight/general malaise problems have taken a while to come on so don’t expect things to happen straight away. If you have a bit of weight to lose for example, well that weight didn’t appear overnight so don’t expect it to disappear quickly either. Listen to your body; prioritise your health and go slow to help eliminate potential excuses. This is a lifestyle not a quick fix. Also make sure you take high doses of what I call the missing nutrient “Sleep”. Without good sleep it really doesn’t matter what you eat or how you move. All 3 (food,movement and rest) are powerful together.
Just a bit of brain dump, hope there’s some value in there for someone. Off to get some sleep.
Cheers
Peter T.
Thanks Peter
Hi Julianne – I hope I am not too late to help. My GP – Dr Murray Shaw of Palmerston North recommended the ‘caveman’ diet some years ago… it took me quite some time to follow his advice (doh!) He is a lovely man.
Moreish Deli/Butcher in Palmerston North is a fabulous resource – super, friendly people – organic and freerange meats etc
There are heaps of wonderful, simple recipes available on the interwebs – and you can cook cheaper meat cuts into all kinds of wonderful things with a crockpot…
Sara had some wonderful tips.
Thanks – It would be great to know if there are more paleo diet friendly doctors
I go to a doctor in the Rolleston (CHCH) area who is at least open-minded about paleo – I can supply her name if needed.
On the food side, my partner’s girls really enjoy ‘picnic sushi’ – using quartered nori sheets and suitable fillers, roll and eat at the table. Much less fuss than making sushi rolls properly.
Hi,
My husband and I have been on Paleo for around 6 months now and have hit a couple of snags. I initially lost 8kg and all of a sudden I hit the plateau in Jan – 3 months ago. I walk around 37km a week and can’t seem to move on with the weight. My husband has taken up running again and I can’t feed him enough. He seems to need a lot more carbs than Paleo can give him. We are a middle aged couple and like the Paleo way but would like some help please
For weight loss, portion control and calories matter. As well as reducing inflammation and a number of other things.
I cant really suggest anything over a blog, but do a food diary, analyse it. Look at other health issues if any. Etc
On the other hand plateaus happen, try playing with a different range of food, some high intensity exercise. Make sure other things are in place – a high nutrient diet, maybe take a good multi for a while to see if that helps, plenty of omega 3, adequate vit D levels, cut out excess omega 6 fats like nuts, sleep 8 hours a night.
If your husband needs more carbs – try foods that have less issues for most like rice. Eat plently of root vegetables too – kumara, potato peeled, etc. Also increase healthy fats like coconut oil, olive and avocado for more calories
Hi Julianne,
When making soups or casseroles, instead of using flour to thicken the liquid, in a separate pan gently fry some veges (such as carrots/courgettes/pumpkin/onion) in coconut oil, when veges are cooked thru and soft, use a blender to form a smooth paste/puree, add to soup/casserole, mix well. I also use this with mince and tomato puree for mexican/italian dishes. You can use almond/coconut flour for thickening, but I like the extra veges especially for fussy kids!
Also, purchased your Zone book earlier in the year, great resource, good luck with the new book.
Thanks, glad you found the Zone book useful. I hope to finish the paleo booklet in the next week.
Using vegetables is great for thickening casseroles, i use root vegetables as well, like yams or parsnip.
I tend to use tapioca starch or arrowroot to thicken gravies etc.
Re the fussy kids – I grate heaps of vegetables into mince that I use for bolognaise or cottage pie too
Hi I live in Golden Bay
I’m new to Paleo but I can get organic beef from Fresh Choice supermarket or our local Golden Bay Organic store.
I make a great green curry soup with any meat.
Brown meat in lard and set aside (to add to soup towards the end)
Fry green curry paste in lard
Add veges that need a longer cooking time
Add can of coconut cream
Add boiling water
Add other verges that take less time to cook
Add meat back in.
Can be served with rice for those who need more carbs but I love it as a soup.
Good luck
Thanks, sounds delicious.