Ask a Health Instructor: Early starter packs and snacks for the long haul

O folks, Erin Power, the board-certified health instructor, and director of coaching and curriculum at the Primary Health Coach Institute, is here to answer your questions about getting started and eating on the go. Whether you are new to Primal or looking for a new snack, we have a choice! Have a question you would like to ask our health coach? Leave it in the comments on the Marks Daily Apple Facebook group or above.

Mail asks:
“I want to go to primary but I am overwhelmed by the rules. What’s in my primary starter pack?

Pictures of the woman's eyes and forehead, looking up and question marks drawn in the air with yellow chalkWelcome, Mail! You’re in the right place! If you haven’t seen our Elementary Beginner’s Guide, get started here. It’s cover 10 Basic Blueprint Act Plus Early Eating 101.

When we say “law,” we are talking Parameters Which only makes sense: eating, moving, sleeping and living in a way that is natural and helps us to improve. This, more than the strict “rules”, is the primary basis.

Once you read the beginner’s guide, go to a grocery store or local farmer’s market to stock up on stalls. As long as you choose real, whole foods, there are plenty of options. Here are the basics to get you started:

Meat, poultry, and seafood: Working within your budget and availability, prioritize quality over quantity. Pasture raised animal products with sustainable seafood options are ideal. Organ meat, although much less expensive than prime cut, is one of the most nutritious-dense foods on the planet. With all these nutrients, a little goes a long way.

Eggs: Here, too, find the highest quality that makes sense to you. Even the most expensive, pasture-grown eggs are stolen, considering how much protein and other nutrients a carton contains. That said, even conventional eggs are considered whole food and are a decent alternative.

Vegetables and fruits: When possible, choose local and seasonal. Farmer’s markets are a great source. When shopping in stores, look for organic, play with variety and choose products that look and feel fresh.

Healthy fats: Getting high-quality, healthy fats is an essential part of primal diet and an essential ingredient for body-mind health. Stay away from high refined seeds and vegetable oils (e.g., canola, corn, soybeans, yolks, sunflower), and choose avocado oil, olive oil, coconut oil, and animal fat instead. It also counts fats from foods such as avocados, coconut products, fish and meat. The same goes for nuts, seeds and high fat dairy foods, which brings us …

Moderate food: If you tolerate these well, nuts, seeds and whole-fat dairy products are among the primary parameters. Generally, though, you’ll want to take them in moderation – even if you notice that they cause unwanted symptoms. The same goes for primal-approved, very dark chocolate.

Spices: Nowadays, there are many readymade Paleo, Primal and Keto options! Just be sure to read your label and all the claim questions. Of course, Primal Kitchen® is a trusted starting point and one-stop shop for mayo, sauce, salad dressings and – my favorite – ketchup.

As a primary health trainer, I encourage you to keep it simple: Choose foods that are as real and whole as possible and do not stress over perfection.

That said, I recommend making a list before hitting the store. It helps keep your shopping trip intentional and productive. An easy way to keep your initial parameters on paper is an easy way to prevent overwhelming when surrounded by over-processed (non-primal) foods and marketing.

Another thing to keep in mind: food is important but it is not All About food. Early life includes moving your body, going out, connecting with loved ones, being curious and having fun!

When the key is on our plate or how we spend our days, choose the moment that makes you feel good … and the next day.

David asked:
“What is the state of health food for long-distance truck drivers? Any ideas? “

Road sign for front curveSo many ideas! You are not alone in asking this question. Whether traveling for work, leisure travel or staying close to home, healthy snacks can easily be on the menu.

Of course, we have a whole train of worries about whether we really need to snack … For many, eating nutritious, basic foods reduces the need to snack completely. That said, preparing healthy snacks is much better than reaching for sub-par options with limited access to modified routines and staples.

When it comes to staying healthy and making things easier, a little planning gives great support. For those who, like David, who are on a long journey, here are a few portable, healthy food options:

Canned fish: It is a wonderful, non-perishable source of healthy protein. Just be sure to choose varieties that are packaged in water, not oil. Think: tuna, salmon, mackerel and sardines.

Hard-boiled eggs: It requires a little more preparation. Make a big batch at home and bring them with you. Feeling annoying? Pack avocado and sea salt to go with. (If you’re going for more than a day or two, you’ll want to pack these perishable whole foods in a cooler.)

Nuts and olives: Hurray for finger food and healthy fats! Almonds can be a great way to prevent snack attacks and achieve some satiety in food. Almond and olive combos provide good fats and antioxidants, fiber, iron and copper.

Vegetables, alone or with helpful dips: Choose hard vegetables and stand well for travel. Alternatively, take fresh vegetables on the street, but bring almond butter or avocado oil-based dip and dressing for dipping.

Low carb protein bar: Choose carefully here, as not all protein bars are healthy or initially approved Find ones with minimal ingredients consisting of meat or nuts and seeds.

Dehydrated goodies: I know dried fruits, vegetables and meat may not be the most interesting, but believe me: high-quality dehydrated snacks are a delicious staple food with an ancestral track record. Choose ready-made options or try to make your own. If you’re shopping at a store, maybe with a pinch from an interstate gas station, try to stay away from excess sugars, flammable oils and other non-primal additives. It is not really difficult to find relatively clean alternatives even in the most remote areas of the country at the lowest service stations.

When pit stops on the road, keep in mind the basic basics and choose real, whole foods whenever you can. It is not always necessary to be 100 percent primal. Make it a challenge, select The best possible Like, and you’ll feel better during your long road trip and – even better – once you get home.

These suggestions are: Advice. Each person is different and your healthy eating and optimal eating plan will vary depending on individual issues, goals and lifestyle.

For that support, consider working with a health trainer! It’s more accessible than you think, and we can help you figure out which diet and lifestyle exercises are best for you. Visit to check it out and get started!

Planning a trip this summer? Or a stay plan? Drop your breakfast option or other questions for me in the comments!


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