PALEO Seminar Follow-up

Follow-Up to Saturday’s Nutrition Seminar

We had a great showing of 36 past and present FitCamp members at the Paleo Nutrition Seminar this past Saturday.  If you were not able to make it this time, don’t worry- there will be more to come! 

Below you will find answers to the most common questions that were asked at the seminar.  Attached are resources for you all to use on your nutrition journey. 

Also, I have attached links for recipes that you might try for this week’s Thanksgiving holiday that I plan on making for our family!  Enjoy this holiday not only for the food, but also the time with friends and family.  
Have a healthy, safe Thanksgiving and I hope you will join Nick, Karen and myself for a post-thanksgiving  FitCamp Un-stuffathon this Friday at 8AM! 

Tiff’s  Apple Crisp 

Filling: (Mix all ingrediants and fill 8×10 greased pan)
12 Sliced Apples,
2TB Honey
2TBLemon juice
All Spice & Cinnamon(to taste)
1/4 C Arrow Root Flour
Topping: (Mix all ingrediants and sprinkle over top of apples)
1 C Almond Flour
All Spice & Cinnamon (to taste)
2T Honey 

Mixed in food processor: 1/2 C Pecans, 1/2 Dried Apricots
Bake @ 350 for 40 minutes

Click for : Primal Pumpkin Pie Recipe

Click for: Fruit & Nut Stuffing


This seems to be the number one questions when it comes to Paleo.  My best answer is this- Be creative!  You don’t need to forget all the recipes you would typically make for meals, just learn to substitute.  Rather than pasta try the meal over spaghetti squash, rather than butter use olive oil, rather than mashed potatoes do mashed cauliflower, rather than flour use almond meal or arrow root flour, etc.  Google “paleo recipes” and you will come up with thousands!  There are also a great number of recipes in a binder on the coffee table at the studio, as well as on our website: recipe of the day (on the right hand side) or in the recipe archive on the left hand side. 

Q- Are peanuts considered Paleo? 

The peanut, or “groundnut” is a species in the legume “bean” family, therefore  they would not be on the Paleo food list which avoids legumes. 

Q-Recipe for Omlete Muffins? 
After they are all made they serve as a great grab-and-go breakfast!  

  • 6 eggs
  • 1/4 – 1/2 cup cooked meat (any leftovers are good) cut or crumbled into small pieces
  • 1/2 cup diced vegetables (asparagus, peppers, broccoli work well, but use what’s on hand)
  • 1 Tb Italiam Seasoning
  • 1/8 tsp ground pepper
  • 1/8 cup water


  1. Preheat oven to 350 degrees.
  2. Grease 6 muffin tins with butter substitute or coconut oil or line with paper baking cups.
  3. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients and stir to combine.
  4. Pour mixture into the muffin cups.
  5. Bake for 18-20 minutes 

Q-You mentioned a BBQ sauce and a bar that you found.  What are the names of those and where can you find them? 

Organicville Origanal BBQ Sauce can be found usually in the Natural Food section of your grocery store in the “Gluten Free” section. 

PURE bars can be found right along with other protein bars and usually cost about $1.89.  I have only purchased them at Hannaford and Shaws myself. 


Q- How to incorporate the Paleo Diet with an endurance athelet? 

Please read the article below from: 
THE PALEO DIET FOR ATHLETES© 2005 Loren Cordain, PhD and Joe Friel, MS 
 Cliff notes for “The Paleo Diet for Athletes” 
 Q-What were the types of protein powder that were mentioned? 
*Try to stick with a natural food first and use powders for sheer convienance. 
Egg Protein Powder (Try to get an all natural version.  Some do contain soy or a sweetener- you will have to do your research on that!) 
Plant Protein (Hemp) 

Q-Are soy products considered Paleo? 

Soy is a bean, which would fall into the legume family- try to avoid soy unless you have special diet needs such as being a vegetarian. 

Q-Doesn’t Turkey Bacon have a lot of preservatives?   
Uncured Bacon is the way to go.  It is less processed and has less ingrediants.  The following is the list of ingrediants from Applegate Farms Uncured Turkey Bacon found at Trader Joes: Turkey Water, Sea Salt, Maple Sugar, Celery Juice, Onion Powder, Spices, Lactic Acid Starter Culture (Not from Milk) 

Q-How do I know how many calories to eat a day? 

By replacing your starchy carbohydrates with fruits and vegetables, you will be eating less calories.  Be sure that you include vegetables in at least 2 meals a day and always combine a protein, fat and carbohydrate at each meal.  Try making these changes first and see if you have success with that!  If so that’s great!  Often people will see weight loss just from removing the grains and dairy without calorie counting.  If you eventually hit a plateau referring back to calor counting would be the perfect step.  I use the Zone diet as a guide to calories. 



Website Resources: