Hi guys, Board Certified Health Coach and Director of Primal Health Coaching & Training Programs, Erin Power is here to answer your questions on how to get started with Primal and eating on the go. Whether you’re new to Primal or looking for new snacks, we’ve got options! Do you have a question to ask our health coaches? Leave it below in the comments or in the Mark’s Daily Apple Facebook group.
Mel asked:
“I wanted to go to Primal but was overwhelmed by the rules. What’s in my Primal Starter Pack? ”
Welcome, Mel! You’re in the right place! If you haven’t checked out our Beginner’s Guide, start here. It includes The 10 Laws of Primordial Detail more Eat Newborn 101.
When we say “law”, we are talking about parameter it just makes sense: to eat, to move, to sleep and to live in ways that are natural and help us grow. That, more than strict “rules”, is the foundation of Primal.
After you’ve read the Beginner’s Guide, head to your local grocery store or farmers market to shop for staples. As long as you’re choosing real, whole foods, there’s plenty to choose from. Here are the basics to get you started:
Meat, Poultry and Seafood: Work within your budget and availability, prioritizing quality over quantity. Grass-fed animal products are ideal, along with sustainable seafood options. Organ meats, although much cheaper than shredded meats, are among the most nutrient-dense foods on the planet. With all those nutrients, a little goes a long way.
Egg: Here too, look for the highest quality that works for you. Even the most expensive, pasture-raised eggs are a steal, considering the amount of protein and other nutrients packed into a carton. That said, even regular eggs are considered a whole food and a suitable option.
Vegetables and fruits: When possible, choose local and seasonal. Farmers markets are a great source. When shopping in stores, look for organic foods, play with the variety, and choose produce that looks fresh and up-to-date.
Healthy Fats: Getting healthy, high-quality fats is an essential part of eating Primal and an essential ingredient to physical and mental health. Avoid highly refined seed and vegetable oils (e.g., rapeseed, corn, soybean, safflower, sunflower), and instead choose avocado, olive, coconut, and tallow oils. . Fats from foods like butter, coconut products, fish and meat also count. The same goes for nuts, seeds, and full-fat dairy, which brings us to…
Food in moderation: If you tolerate them well, nuts, seeds, and full-fat dairy should be within the Primal spec. In general, though, you’ll want to consume these in moderation—more so if you notice they’re causing unwanted symptoms. The same goes for Primal-approved dark chocolate.
Spice: Nowadays, there are so many options of ready-to-eat, Primal and Keto snacks! Just make sure to read your labels and question all claims. Primal Kitchen® is of course a trusted starting point and a one-stop shop for mayo, sauces, salad dressings and – my favorite – ketchup.
As a Beginner Health Coach, I encourage you to keep it simple: Choose food as much as possible and don’t stress too much about perfection.
That said, I also recommend making a list before heading to the store. It helps keep your shopping trip purposeful and productive. Having your Primal numbers on paper is an easy way to combat the overwhelming feeling of being surrounded by over-processed (non-Primal) food and marketing.
Another thing to keep in mind: While food is important, it’s not all of about food. Primitive living includes moving your body, getting out, connecting with loved ones, being curious and having fun!
When it comes to what’s on our plates or how we spend our days, choose what makes you feel good in this moment… and the day after.
David asked:
“What about healthy snacks for long-haul truckers? Any comments? ”
So many ideas! You are not alone in asking this question. Whether traveling for business, leisure or staying close to home, healthy snacks are easily on the menu.
Of course, there’s a whole thought process about whether we really need to snack… For many people, eating nutrient-rich Primal meals cuts the need for snacking altogether. That said, preparing healthy snacks is much better than searching for side options amid changing habits and limited access to staples.
When it comes to staying healthy and making things easier, little planning helps a lot. For those, like Dawid, who are on a long road trip, here are some healthy, portable snack options:
Canned fish: This is a great, healthy source of protein that can’t be spoiled. Just make sure to choose varieties that are packaged in water, not oil. Think: tuna, salmon, mackerel, and sardines.
Thoroughly boiled eggs: This requires a little more preparation. Make a large batch at home and take them with you. Seems boring? Bring butter and sea salt. (You’ll want to pack these perishable whole foods in the fridge if you’re going for more than a day or two.)
Nuts and Olives: Hurry up for snacks and healthy fats! Nuts can be a great way to limit snack attacks and achieve some feeling of fullness between meals. The combination of nuts and olives provides good fats along with antioxidants, fiber, iron and copper.
Vegetables, alone or with dipping sauce: Choose vegetables that are hardy and sturdy for traveling. Alternatively, you can buy fresh veggies on the road, but bring nut butter or a dipping sauce made with avocado oil and sauce.
Low-carb protein bars: Choose carefully here, as not all protein bars are healthy or Primal approved. Look for ones with minimal ingredients including meat or nuts and seeds.
Dehydrated food: I know dried fruits, vegetables, and meats may not be the most appealing, but trust me: High-quality dehydrated snacks are delicious foods that have an ancestral record. Choose ready-made options or try making your own. If you’re buying from the store, perhaps from a gas station along the interstate, try to steer clear of added sugars, inflammatory oils, and other non-Primal additives. It’s actually not too difficult to find relatively clean options for even the shabbiest service stations in even the most remote parts of the country.
When stopping on the road, remember Primal basics and choose wholegrain foods whenever you can. Always remaining 100 percent Primal is not necessarily the goal. Make it a challenge, choose best possible choice, and you’ll feel better on long trips on the road and — even better — when you return home.
These suggestions are just that: hints. Everyone is different and your healthiest snack and optimal eating plan will vary, depending on individual factors, goals, and lifestyle.
For support, consider working with a health coach! It’s more accessible than you might think, and we can help you understand what diet and lifestyle is best for you. Visit myprimalcoach.com to check it out and get started!
Do you have travel plans this summer? Or planning a vacation? Drop me fast food options or other questions in the comments!
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