Planning Your Paleo

One of the things I like best about being a trainer is how my clients sometimes help me just as much as I help them. The most frequent evidence of this comes from a few of my female clients who are great creators in the kitchen.  Not only do they bring me samples of their great recipes, they also shed light on my culinary incompetences.

As my clients know, I advocate the Paleolithic diet (If unfamiliar with this please read this or even better, read Robb Wolf’s) simply because this nutrition plan has proven successful; not only with myself but for my clients that give it a fair shot….And quite rapidly, if followed correctly.

For those readers who noticed the above transition of the word “diet” to the word “plan”, congrats, it was intentional, and although it may appear as a subtle choice of wording, it should be viewed as a fundamental point of interest.

The idea  is that I don’t like the word “diet” because to most of us it involves a myriad of negative connotations.  This often includes previous unsuccessful experiences, feelings of deprivation, or even worse, putting yourself into a state of starvation or hunger. The term “diet” also implies a temporary state of behavioural change until your goal is reached.  The central point here is that all of these issues lead to the same result: unsustainable results and ultimately the next “diet”.  If not convinced, just take a minute to reflect on the billions of dollars involved in the dieting industry yet our society has never been fatter. Therefore, if sustainable results are the desired outcome, a deviation from the “dieting” mindset is required.

My central position here is that sustainable results are realized by knowing how to eat ….permanently.  Its about sound nutrition that makes you look, perform and feel better. It has nothing to do with temporary caloric restriction or deprivation.  It is about having the right action plan for the rest of your life that involves making the right decisions MOST OF THE TIME .

So now that I have finished my rant on “dieting” I would like to introduce a few recipes from my very kind and helpful client Lori. Because protein is a major player in the Paleo Plan, and should be consumed with every meal, these “rub” recipes from Lori work well for enhancing the flavour for a variety of meats.  These rubs should be considered a much healthier option to barbeque sauces.

Chicken Spice Rub (can be used for any meat)

2 Tbsp cumin, ground

2 Tbsp black pepper

2 Tbsp chili powder

4 Tbsp paprika

2 Tbsp oregano

2 Tbsp sugar (cut in half)* or eliminate

1 Tbsp salt (cut in half)*

¼ – ½ tsp cayenne pepper (add more if you want it spicier)

Combine all ingredients and mix. Stores well in a container or zip lock bag.

To use coat meat and grill or bake. This can also be used to stir fry chicken or beef for fajitas or ground beef for tacos. Also for chicken, place chicken in Ziploc bag…add zesty Italian dressing and some of the chicken spice rub, close bag and mix. Marinate overight… barbecue or bake or broil.

Pork Chop or Pork Tenderloin Rub

6 Tbsp brown sugar (cut down to 2Tbsp)* or Eliminate

2 Tbsp salt (cut in half)*

2 Tbsp paprika

2 Tbsp chili powder

1 ½ Tbsp garlic powder

1 ½ Tbsp ground cumin

1 ½ tsp dry mustard

¾ tsp allspice

½ – ¾ tsp cayenne pepper

Mix all ingredients and store in a container or Ziploc bag.

Coat pork chops or pork tenderloin and bake or barbecue.

Baby Back Ribs with Barbecue Sauce

Begin preparing the ribs a day before serving so that they can chill overnight after the spice rub has been applied.

Baby Back Ribs

Spice Rub

2 Tbsp ground cumin

1 Tbsp chili powder

1 Tbsp dry mustard

1 Tbsp course salt (or sea salt)(cut this in half)*

¼ – ½ tsp cayenne pepper

1 ½ tsp ground cardamon

1 ½ tsp cinnamon

NOTE: I usually X4 this recipe and store in Ziploc bag

Cut the back ribs into pieces of about 4 or 5 ribs.

Mix spices together and rub on ribs the night before. Place in Ziploc bags and refrigerate overnight.

Bake ribs in oven at 400 F for about an hour. Remove from oven…cut into single ribs and bake about 10 more minutes or until done. Or ribs can be barbecued.

Serve with sauce on the side.


1/3 cup brown sugar (I leave this out)*

¼ cup white vinegar

2 Tbsp Worcestershire sauce

1Tbsp mustard

1 Tbsp chili powder

1 ½ tsp black pepper

½ tsp ginger

¼ tsp allspice

¼ tsp cayenne pepper

2 Tbsp honey

2 cups ketchup

Mix all ingredients in a pot and heat for ½ – 1 hour.

Indian Spice Rub

2 Tbsp paprika

2 Tbsp ground cumin

2 Tbsp ground coriander

2 Tbsp ground ginger

2 Tbsp curry powder

2 Tbsp turmeric

2 Tbsp garam masala

1 Tbsp cardamom

1 ½ Tbsp black pepper

1 Tbsp salt

2 Tbsp garlic powder

1 tsp cayenne pepper

2 Tbsp brown sugar

Mix all ingredients and store in a zip loc bag or a container.

  1. PattiPatti01-19-2011

    Joey, another great read…..I’ve passed it on at work to a few friends who are killing themselves trying to do the “D” thing 😉

  2. SandySandy01-23-2011

    Well written and very accurate….it’s not a ‘diet’ but a way of eating. I’ve already starting making my “plan” for the week by making the omelette muffins. The rubs are a great addition to my growing list!! I’m going to try the indian spices with some fish tonight.

  3. AndrewAndrew01-25-2011

    If only burgers and beers were included in this plan! Great job Joey!

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