HOW TO SHOP TO EAT HEALTHY

HOW TO SHOP TO EAT HEALTHY

One of the biggest struggles that people have is knowing how to shop and choose the right foods when visiting the grocery store. And while there are so many choices and a ton of confusion at your local grocer, they’ve actually made it really easy for you to shop, if you know what sections to visit, and which to avoid.

In fact, I can get in and out of the grocery store with a full cart of fat-burning groceries in just 15 mins nowadays, simply because I know I’ll never even visit 90% of the store aisles on most visits.

So, before we get into my exact grocery list, here’s my EASIEST grocery store tip EVER:

Shop the perimeter of the grocery store and avoid the middle aisles. That’s it!
Here’s why it works:

With few exceptions, the middle aisles of the grocery store are full of processed, packaged foods while the perimeter contains almost all of the whole, natural foods you’ll need to stock up your fat-burning kitchen.

Here’s my usual routine when visiting my local grocery store, and I’m sure your store is set up in a similar way.

When I walk in the door I make sure to walk right on past the bakery! Did you know that nearly every grocery store puts the bakery right at the entrance intentionally? If they can get your saliva glands working right away, it’s very likely you’ll spend more as you travel through the store…nothing in a grocery store’s layout is by accident, which is why I know your store is probably laid out the same way.

So, quickly pass by the bakery and head straight to the produce section…this is where wholesome goodness starts…fresh fruits & veggies. In my most recent trip, here are the items I grabbed from the produce section:

  • Apples
  • Oranges
  • Bananas
  • Cherries
  • Berries
  • Green Beans
  • Brocolli
  • Sugar Snap Peas
  • Carrots
  • Red potatoes (if you eat potatoes)
  • Spinach
  • Romaine Lettuce

Of course, there are a ton of other great choices lying around the produce section…pretty much any vegetable and/or fruit would be a great fat-burning, nutrient-rich choice.

I then walk 5 steps from the produce section to the fresh meats and poultry. At our grocery stores here in Florida (Publix) they have an “all natural” section of the meat department called Greenwise where you can get all-natural and organic meats that are sourced from animals not treated with hormones and antibiotics…your store probably has something like this as well. Just ask if you aren’t sure.

From this section I grabbed:

  • All Natural Chicken Sausage
  • Grass Fed Ground Beef
  • Grass Fed Chuck Roast (for pot roast)
  • Organic Chicken Breast
  • Grass Fed NY Strip Steaks

Next up is the milk and eggs section, again right on that back wall (still haven’t ventured into the aisles at all). From here I picked up:

  • Organic Large Eggs
  • Organic grass-fed Butter
  • Organic Whole Milk

Along the very last aisle in the store are some more dairy items where I grabbed:

  • Organic Greek Yogurt
  • All-Natural Cheddar Cheese

Also in that last aisle is water, so I grabbed a case or two and that essentially took me back to the front of the store to check out. A full cart of fat-burning groceries all while NEVER visiting the center aisles where I’m sure I would have been tempted to toss in a bunch of processed garbage like cookies, crackers, chips, ice cream, cereal, stove top pasta “mixes”…and the list goes on.

If I do ever make a strategic trip into the middle of the store, it’s almost always to get these items:

  • Beans (if you allow yourself to eat beans with your Paleo diet)
  • Spices
  • Tomato Puree
  • Nuts
  • Stevia

And that’s about it.

Follow that simple advice next time you’re at the grocery store and you’ll be in and out in no time while avoiding all those processed items that wind up ruining your diet once you get them home.

This is how to shop smart if you want to lost weight.

You just saw me pass by the bakery without stopping although sometimes I get a few cookies and baguette. Anyway, you see as a chef over the years I’ve spent a lot of time in grocery stores and here is what I found out. It’s a jungle out there.

You see the inside aisles of your supermarket out where the nightmare ingredients resides. 80% of what’s inside the aisles are things that I wouldn’t feed my dog with, that is if I had a dog. I’m only kidding but my point is instead I’m shopping around the supermarket, that’s where the fresh food is.

You can’t go wrong if you shop around the aisles. You see, it’s easy to get sidetracked and buy things we don’t need. I’m talking sugary cereals, junk food, sodium filled frozen dinners and other well marketed food shopping. So, I go straight to the vegetables area. Also take a few nuts, I love nuts and fish. Fish is good for you.

Now, you see how I leave the inside aisles to my left. All the bad stuffs is in there. So, I avoid temptation and I go straight to the mid-area after that. There I cannot follow my inspiration. I take a look at what’s food and what’s isn’t. Of course, I pick up my dairy stuff and a few great yogurts. Did you notice how plain Greek yogurt is hard to find now? That’s too bad because these are much better for you. Just add a few berries to plain yogurt and you’re set.

At this point, I’m pretty much done shopping. I just need to get the exact precise items I have on my list. So, only then do I venture in the inside aisles and that’s only to get exactly what I need. I don’t want to get sidetracked and get myself be tempted by food that will be detrimental to my health or my family.

Inside the aisles, I usually take things like whole grain pasta, tomato sauce, paper towels and just things I really need. I never buy sugary cereals, chips, junk food and what not. It’s a habit you know. If you shop smart like this you will find that my tricks will help you tremendously.

Once I’m done shopping, there is one last secret. No matter what, I always parked my car in the farthest parking spot available. It doesn’t seem much of a big airport but it helps tremendously.

😍  GOOD READ? LET GOOGLE KNOW!

NEW TO THIS BLOG? START RIGHT HERE

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

PALEO RECIPE: STEAK WITH ZUCCHINI SALSA

PALEO RECIPE: STEAK WITH ZUCCHINI SALSA

We often feature paleo recipes here, as part of Origin’s Weight Loss Program.  In this weight loss program, we believe that the paleo diet is one of the most effective ways to lose weight and keep it off permanently.

Sure, the feature of this paleo recipe remains the steak. A beautiful NY strip steak that I demonstrate how to cook perfectly in the video below. Many tips there, one of which being to let the meat rest half the time that it has cooked.

But really, the huge benefit of this paleo recipe (beside the fact that it’s paleo!) is that it contains only 5 ingredients. Five.

You see, we love simple and straightforward paleo recipes. We don’t believe that cooking should be a chore. And frankly, when you start listing 20 or 25 different ingredients for one single recipe, then you end up doing a chore. Who has the time to shop for 25 ingredients (especially paleo ingredients!) or find substitute ingredients?

The second benefit of this paleo steak recipe is that it features raw zucchini. In my cookbook Eat More Burn More I created a recipe with with raw zucchini that is delicious. I included it as a bonus at the bottom of this blog post.

As an added bonus, I’m also including yet another raw zucchini recipe from our cookbook The French Paleo Burn. This time, we make a “zoodle” salad, or “zucchini noodle” if you prefer.

But I digress. For now, let’s focus on the new recipe. The 5 ingredients are NY Strip steak, red onion, zucchini, thyme, and salt/pepper. Super simple.

To cook the steak, I choose a cast-iron pan. It’s just a great tool that gives such a beautiful searing on meat that it’s hard to pass. Quick sear on each side, for a nice, golden brown crust.

Meanwhile, it’s time to work on the zucchini, which I simply dice and mix with thin slices of red onion. A bit of thyme, and that’s ready to go.

We’re pretty much done. The steak is resting. This step must not be skipped; it guarantees a moist and tender meat. Very important. it’s also important to keep the drippings from the cast iron pan, and dump them into the zucchini salsa, and toss.

Check out this video for Paleo Steak Recipe with Zucchini Salsa:

 

Here is the Paleo recipe for Steak with Zucchini Salsa.

 

Print
Steak with Zucchini Salsa Yum


Servings: 4
Ingredients
  • pounds zucchini cut into ¼-inch pieces (about 5 cups)
  • ½ cup red wine vinegar
  • 1 tablespoon coarsely chopped oregano, plus leaves for serving
  • ¼ cup olive oil, plus more for steak
  • 1 1½-pound piece flank steak
  • Kosher salt
  • freshly ground pepper
Instructions
  1. Toss zucchini, vinegar, chopped oregano, and ¼ cup oil in a medium bowl to combine; season zucchini salsa with salt and pepper. Set aside.

  2. Prepare a grill for high heat. Meanwhile, flatten your steak. Cover a cutting board with a long piece of plastic wrap and set steak on top; fold plastic over steak to cover. Using the smooth side of a meat mallet, pound steak to about ½" thick. (Don’t hold back; you want it good and roughed up.) Pat steak dry with paper towels; season generously with salt and rub a bit of oil all over. Grill until browned, about 2 minutes per side for medium-rare. (You might not get that much color on this steak because it’s so thin, but you don’t want it to be overcooked.) Transfer steak to a cutting board and let rest 5–10 minutes. Cut in half lengthwise with the grain, then slice thinly against the grain.

  3. Arrange steak on a platter and spoon half of reserved salsa along with some juices over steak. Top with oregano leaves. Serve remaining salsa alongside.

  4. Do Ahead: Zucchini salsa can be made 1 day ahead. Cover and chill.

 

BONUS PALEO RECIPE FROM THE FRENCH PALEO BURN Cookbook!

 

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Greek Zucchini "Zoodle" Salad Yum
Prep Time
15 mins
 
Servings: 4
Ingredients
  • 2 zucchini
  • 1⁄4 English cucumber, chopped
  • 10 baby tomatoes, halved
  • 10 pitted Kalamata olives, halved
  • 1⁄4 cup thinly sliced red onion
  • 2 ounces crumbled reduced-fat feta cheese
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon dried oregano
  • salt and pepper to taste
Instructions
  1. Cut zucchini into noodle-shaped strands using a spiralizing tool. Optionally, grate them. Place "zoodles" in a large bowl and top with cucumber, tomatoes, olives, red onion, and feta cheese.

    Whisk olive oil, lemon juice, oregano, salt, and pepper together in a bowl until dressing is smooth; pour over "zoodle" mixture and toss to coat. Marinate salad in the refrigerator for 10 to 15 minutes, then serve. 

 

BONUS RECIPE FROM EAT MORE BURN MORE Cookbook.

 

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Grilled Corn & Zucchini Salad Yum

Story:

Giving you options while making recipes is important to me. Here, I urge you to make this recipe as-is. It is truly wonderful and my wife Carissa’s favorite. The pairing of poblano pepper, grilled corn and raw zucchini is a match made in heaven, and the fresh herbs and light feta cheese tops it off with brio.


Quick Tip:

To toast the walnuts, or any nuts for that matter, simply put them raw on a baking sheet, arranging them quickly in one layer. Bake in a preheated oven around 350F (180C) for about 10 minutes. You’ll start smelling them as they fill the air with irresistible scents.

Servings: 4
Ingredients
  • 2 ears of yellow corn, husked
  • 1 poblano pepper
  • 1⁄4 of a red onion, very thinly sliced
  • juice and zest of 2 lemons
  • 2 small zucchini, halved lengthwise and into half rounds
  • 1⁄2 cup walnuts, toasted
  • 1⁄3 cup Italian parsley, roughly chopped
  • 1⁄3 cup mint, roughly chopped
  • 1/8 cup finely chopped chives
  • 1⁄4 cup extra-virgin olive oil
  • 1 tablespoon sherry vinegar
  • 1 tablespoon flax seeds
  • 1 cup feta, crumbled
  • salt and pepper to taste
Instructions
  1. Bring your grill up to medium-high heat.

  2. Place the corn and pepper on the grill and cook, turning often, until tender and charred in spots, 10 to 12 minutes.

  3. Transfer the corn and peppers to a clean cutting board. Put the pepper into a re-sealable plastic bag. You should be able to remove the skin easily. Remove the kernels from the cobs and place in a large bowl. Remove the stems and seeds from the pepper and roughly chop and add to corn. Add the onion, zucchini, walnuts, parsley, mint, chives, olive oil, vinegar, and flax seeds and toss to combine. Season with salt and pepper.

  4. Top with the feta and serve.

😍  GOOD READ? LET GOOGLE KNOW!

NEW TO THIS BLOG? START RIGHT HERE

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

PALEO RECIPE: SEARED TROUT WITH TOMATOES AND HEARTS OF PALM

PALEO RECIPE: SEARED TROUT WITH TOMATOES AND HEARTS OF PALM

I must applaud one of our readers, Ruth, who emailed us last week asking for more paleo recipes. So Carissa and I have been busy doing just that: creating the best paleo recipes in our home kitchen in Tampa Florida.

We’ve had a lot of fun filming too.

THE BEST PALEO RECIPE IS SIMPLE.

Simplicity is key.

Today I wanted to show you an ultrafast, very simple recipe. We’re talking 5 ingredients or so.

You see,  I’m always interested in simple paleo recipes. Not complicated recipes that require dozens of ingredients, most of them you may not have or even heard of. What’s the point?

The point, really, is to put dinner on the table. You (and Ruth!) are interested in making dinner fast. Who has time to slave away for a couple of hours in the kitchen, make a mess, and waste your precious time. No. Thanks but no thanks.

You also want it to be delicious for everyone in your family to enjoy.  Life is short. Food is gorgeous and plentiful and healthful. Let’s enjoy great food together.

BEST INGREDIENTS FOR THIS PALEO RECIPE

As I said, only 5 ingredients: trout (which can be substituted by salmon; or any other fish, really.), tomatoes, hearts of palm, lime, and extra-virgin olive oil.

You see, every time you limit the number of ingredients, you need to make sure these ingredients are top notch and just delicious.

 

Trout

Make sure the trout is fresh, has a nice color, does not smell. Remember, a smell (any smell!) is bad news for a fish.

You will want a thicker fish. Why?.. Well first of all, a thicker fish is nicer to bite on. It just is. But mainly, the thicker the fish, the easier it is for you to cook it right. If your fish is super fresh, you can cook it medium-rare or even rare. But regardless of how you like it cooked, if the piece of trout is thick, heat will travel slower from the outside in, dramatically increasing what I call your “window of opportunity”. By that I mean that the amount of time between undercooking and overcooking your fish is  greater. More forgiving if you will.

 

Tomatoes

Bright, red, looking beautiful, juicy. In this recipe, these are just sliced and barely dressed with a good olive oil, salt and pepper. So it’s important to make sure the tomatoes are perfectly tasty. If you can find heirloom tomatoes where you are, go for it.

 

Hearts of Palm

I remember the first time I tasted fresh (not in a can) hearts of palm from Hawaii. Amazing stuff. I could not believe the difference.

Having said that, canned hearts of palm are fine. They have what we call a umami flavor, and are great with salads.

 

Extra-Virgin Olive Oil

As discussed ingredients are important for this simple paleo recipe. So a nice extra-virgin olive oil to simply dress the tomatoes is key. Make sure it’s extra virgin. If it doesn’t say it, then it’s not.

Make an effort to find a small production olive oil. How would you know? It’s probably a brand you don’t know, usually made by micro factories or small estates.

Taste it! Tasting olive oil is the best thing you can do to choose the one.

 

HOW TO MAKE THIS PALEO RECIPE

Here is the technique. The way you have to see it, is that you have the fish, and then you have the salad. The trout is simply seared, and if necessary (thick) will be finished in the oven.


Searing is easy. But you need to know this:

  • Make sure the pan is hot
  • A wide cast-iron skillet is best
  • Only add a little oil. Trout is fatty and will release some natural fat.
  • Make sure the fish is dry. Pat dry with paper towels if necessary, in order to remove water.
  • Do not move the trout in the pan. The goal is to let a nice golden crust build. If you keep moving the trout in the pan, then the wonderful, delicious crust won’t get a chance to build.
  • Sear the presentation down first.
  • Searing is just building a nice crust. Then the fish may need to be finished in the oven.

The salad is simply sliced tomatoes, sliced hearts of palms, that are dressed with a bit of extra-virgin olive oil, salt, pepper, and lime juice.

I explain this paleo recipe right into this video:

PALEO RECIPE: SEARED TROUT, TOMATOES, AND HEARTS OF PALM SALAD

 

Print
Seared Trout with Tomatoes Hearts of Palm Yum
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
 
Servings: 4
Ingredients
  • ¼ cup olive oil
  • 1 lime
  • 4 5–6-ounce skinless, boneless trout fillets
  • kosher salt, freshly ground pepper
  • 2 pounds mixed heirloom tomatoes, sliced in half
  • ½ cup sliced drained hearts of palm
  • torn basil leaves (for serving)
Instructions
  1. Prepare a cast iron skillet for searing. Finely grate 1 tsp. lemon zest directly onto trout and lightly drizzle with oil; season with salt and pepper. Sear trout in the skillet at medium high, turning once, until golden browned on both sides and just opaque in the center, about 5 minutes. Finish in the oven at 350F for about 10 minutes if the piece is thick.

  2. Meanwhile, combine tomatoes, hearts of palm, and ¼ cup oil in a medium bowl; squeeze in 2 Tbsp. juice from lemon and toss to combine. Season with salt and pepper.

  3. Toss basil into tomato salad. Serve trout with tomatoes and dressing spooned over.

😍  GOOD READ? LET GOOGLE KNOW!

NEW TO THIS BLOG? START RIGHT HERE

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

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