Nell Stephenson's Blog, page 108

A Gym for Those Who Don’t Like Gyms

Something caught my eye the other day.  It was an ad for a gym which read that “members wouldn’t experience ‘gymtimidation’ from muscle bound brutes”.

This piqued my interest; after having been a private fitness trainer for nearly eighteen years, I think I may have heard every excuse in the book for why one wouldn’t want to join a gym. There have definitely been those who feel intimidated either by trainers or other members and allowed that to be the reason not to join themselves.

I am not familiar with this particular franchise myself and had never even heard of it before, but I think it’s a cool concept.

Still, however, there is no need to feel one has to join a gym.  

If you love being outside, get out and move.  

There is no such thing as a superior form of exercise that is the one that everyone should do. The bottom line is that the best activity for you is anyone you’ll actually do consistently! If you enjoy it, if it feels good to your body and you’re having fun, there’s a far more likely chance you will still to it compared to forcing yourself to do something you find punitive, that hurts or that you simply don’t enjoy.

At this time of year, gyms are counting on your desperate need to meet your resolutions in order to sell memberships.  And, if you already know you hate going to the gym, you’re the best potential member as you’ll give a donation to the club each month and not contribute to the machines wearing out in the least!

To clarify, this is not to say that you should not join; if you love it, then go for it!  I personally like the balance of some gym work including strength and treadmill sessions, along with plenty of outside activity.

I’ll say it again: Eat food.  Move.  Period.

A Dispute Over “No Crash” Post Energy Drink

Interesting.  

According to an article in the Times, the claim that the 5-hour Energy Shot brand had about its product not causing a ‘crash’ (the ‘letdown that consumers often feel when an energy drink’s beverage wears off’) is being disputed.

Whether or not there is a post-consumption crash, in my opinion, is not the think we should be considering.  How about thinking of the 13 deaths that the drink is purported to allegedly have contributed to?

Yes, that’s an extreme example, but the pressing question is this:  why are people feeling the need to ‘get energy from a drink’? If your energy level is so low that you feel it’s a good idea to consume who knows what via an ‘energy drink’, perhaps you should consider:

What have you been eating?
What haven’t you been eating?
When did you last eat?
How much are you sleeping?

If one begins sleeping sufficiently, getting some physical activity and eating properly Paleo, the need to desperately down ‘crack in a little bottle’ (sorry, but come on, now) will soon be a thing of the past.

How does a nice blend of  Acesulfame k, Aspartame,  Xanthan gum, Artificial flavors, Colors, Potassium Sorbate to Protect Freshness , Sodium Benzoate to Protect Freshness & Sucralose sound for a nice, balanced meal?

Exactly.

Pass the kale and salmon, please.

The Art of Making Coffee…And Why You Don’t Need Milk

In this week’s Wednesday edition of the New York Times, I devoured the front page article about learning to brew the perfect cup of coffee.

I am certainly not a trained barista, however, I will say I can pull a damned good doppio.  My husband and I, being the devout daily coffee drinkers that we are, invested in a lovely Rancilio a few years ago, along with a matching grinder.  We learned the basics on grind selection based, tamping pressure and length of time the water should pour through the coffee and as a result, we’re quite happy with the resulting nectar, as I like to call it, with a beautiful head of crema, leaving neither of us wanting for any sort of dairy cream or sugar.  To add anything would spoil the experience.

In particular, I appreciated this piece as so often, clients ask about whether or not they can drink coffee as part of the Paleoista lifestyle, and if so, what can they put in it if sugar and milk are no longer part of the deal?

First of all, yes, I do stand behind my contention that one can partake of the java each day and here’s how I justify it:

If one follows the Paleo diet, which is extremely alkaline, to offset any potential acidity of the coffee and
If one stays hydrated by drinking plenty of water and
If one has a single cup each day and puts nothing in it, then…

I do think it seems to be the deal maker vs. breaker for so many people who would otherwise fear giving a Paleo inspired lifestyle a chance.   Similar to a glass of red wine, coffee has many health benefits and when it’s not misused (as in drinking it all day long in place of sleeping properly or as a futile attempt to ‘fight’ one’s hunger), it can have a place in the balanced Paleo diet.   In The Paleo Diet, Dr. Cordain refers to coffee in moderation being acceptable. “Coffee- use in moderation.  Excessive caffeine is associated with a number of illnesses and health problems”, he states.  So, there you have it. One cup  is fine.  Don’t have eight.

If you fall into the category of feeling bewildered about how to go from drinking your morning latte and afternoon mocha to a black espresso in the morning, have a look at the article and consider what coffee you’re using, what machinery you have, what grind you use and how long you’re brewing.  ”A mistake in seconds or grams is the difference between something wonderful and something awful”, read the piece.

Finally, consider this analogy that I found to be quite effective with clients:  if you ordered a glass of wine and didn’t care for it, what would you put in it to ‘fix’ it?  Hopefully nothing!  You’d send it back and choose something you liked- as is. Well, the same goes for a cuppa!

Using Up Leftovers- Even Champagne

Yes, I know it’s the 3rd already, but if you’re like me and are more likely to partake of a big, sexy glass of Cab (which is a perfectly acceptable part of the Paleoista lifestyle, btw) over a flute of bubbly, you may be at a loss as to what you might do with the leftover bit, particularly since it’s now been uncorked for three days!

You may have opted to raise a glass to welcome in the new year for the sheer symbolism of it and are now wondering if it was worth it.

As it’s a bit painful to the pocketbook to pour the remainder of a bottle of Dom down the drain, is there any use for it?

Yes- in your kitchen!

Just as you might use some white wine in a shrimp saute or to poach some pears, the bubbly will work in cooking, too.

Give it a whirl and breath a sigh of relief that you were, once again, resourceful and didn’t waste anything!

It’s January 2nd. Are You Moving?

As 2012 came to a close, I confess, I f0und myself scrambling to get some last minute things done, one of which was to complete a couple of outstanding continuing education units for my personal training certification through ACSM.  

The online option to read the journal and take a quiz seemed fitting and information from a reliable source, whether new or a review, is always welcome.

The articles I read focused on some recent studies and statistics, all of which were rather eye opening, in a disappointing way.

From the IDEA Fall Journals, here are just a few snippets from some of the pieces:

50% of the people surveyed in a recent sampling in the UK stated that they did not think they’d be able to complete a 100 meter run.
An extremely high percentage of Americans fail to meet the very minimal guidelines of getting 150 minutes of exercise per week.
69% of Americans spend most of their day sitting.

Can we just start with the basics?

Whether or not you’re interested in Paleo living, let’s all agree on something, these stats are unacceptable and have to change.  Just getting out the door for thirty minutes per day to walk on the neighborhood would even be a good start.  If you can’t walk for thirty minutes, start with five.  Not kidding.  The consequences of not doing so are far too grim not only for the health (or lack thereof) of the individual people, but for that of our society as a whole.

Get out there and move it!

 

Happy New Year! Cheers to an Amazing 2013!

Let’s start the year off right!  

Regardless of what you may’ve eaten or drank or done yesterday or for the past month, for that matter, today’s not only a fresh new day, but a New Year.  

This is not to say it’s the perfect time for all of us to ‘go Paleo’, however, as I’ve written many times before.  

Of course, I think it would be great if all of us were ready to dive in at 100%, but I realize that’s far from practical.

Yes, many people will be trying to lose weight, get fit or simply get healthier, once and for all, but all too often, it’s approached punitively and far too strictly, leading ultimately to a trip right back to what not-so-great habits got you where you may’ve gotten in the first place.

At the very least, if you’re reading my blog, you’re probably a little bit curious about the Paleoista Lifestyle.  Why not start by reading up on it?  In addition to Paleoista, there are several other ‘must-reads’ in the Paleosphere, including works by Dr. Loren Cordain, Dr. S. Boyd Eaton, Robb Wolf and Mark Sisson, just to name a few.

Educate, learn, ask questions and then when you’re ready, give it a try.

On a professional note, I look forward to another year of building the Paleoista brand, another book and several very exciting projects (which you’ll have to watch this space to find out more about!).

Personally, I’m looking forward to more time spent with my husband and dogs,  enjoying my training and racing, and continuing to share all I can about Paleo living to everyone who’s keen to learn more!

Happy, Healthy New Year to all.  May it be the best one yet!

Paleoista Holiday Tip # 36: Executing Your New Year’s Hour in the Kitchen

As the last holiday tip for the season, and final blog post of 2012, here’s a little reminder to plan and follow through with your hour in the kitchen today.

Tomorrow when you wake up (hopefully without one of those all too common corresponding hangovers!), you’ll be set for a few days of healthy eating, without having to do much more than reheat this or add a little spice to that.

Of course, it’s likely to be a busy day with an evening of festivities, so get up, get your workout in, do a little cook off and you’ll have the rest of the day to relax knowing you’ve done your job well in all three steps of the Paleoista Trifecta.

Here’s to a healthy, happy, Paleo 2013- your best year yet!

Happy New Year!

Paleoista Holiday Tip # 35: Step II – Get Thee to the Market

Now that you’ve rid your kitchen of anything not Paleo, give it a nice cleaning so it’s ready to welcome all the fresh produce, wild fish and lean meats you’ll be bringing home from the market today.

Inside my book, Paleoista:Gain Energy, Get Lean and Feel Fabulous with the Diet You Were Born to Eat, you’ll see a sample two week menu plan along with a shopping list;  why not use that to get started on your way?  Alternatively, check out one of my prewritten download plans, which I happen to be offering 25% off of now through 12/31.

In any case, making your list and heading to procure everything you need is the second step of three in paleoizing your kitchen in order to be prepared to try the Paleo lifestyle on New Year’s Day, if you’ve decided that is the time frame that makes the most sense to you.

Now, head off to the shops!

Paleoista Holiday Tip # 34: Three Days Left in 2012- Just Enough Time for the Paleoista Trifecta

If you’ve read Paleoista, you already know about the three important steps to prepare yourself for Paleo Living:

The Kitchen Makeover, The Healthy Grocery Store Field Trip and The Hour in the Kitchen.

With three days left in 2012, what a great time to Paleoize your surroundings and start 2013 out raring to go?

Start today with Step 1 and clean our your kitchen cabinets, refrigerator, freezer, pantry and cupboards of anything and everything non Paleo.  Refer to the guidelines in Paleoista for specifics, but the main idea is to nix anything with any grains, dairy, legumes or refined sugars and unnatural oils.

Keep it fresh and natural and you won’t go wrong!

Paleoista Holiday Tip # 33: Fine Tune Your New Year’s Plan

Whether you’re heading out to a formal affair where you’ll be dressed to the nines, or staying in with your significant other in front of a roaring fire, making a plan for the New Year’s Celebration is the first step in being able to enter 2013 on the most Paleo terms you can!

In fact, it’s not too late to throw together an ad-hoc meal if you’ve not finalized your agenda yet.

Choose a theme and get to work Paleoizing it.

Here’s just one example of a menu I served recently during a dinner party, which could work perfectly for a New Year’s Seafood Theme.

Champagne Toast

Amuse Bouche- Caviar atop a Quail Egg

Starter- Wild Arugula Salad with fresh fig, pomegranate, avocado and lightly toasted pecan

Main – Wild Alaskan King Salmon, Pan Seared with Tomato Basil Coulis

Side – Assorted Baby Kales Sauteed in Garlic & Coconut Oil

Sweet – Paleoista’s Signature Truffles with Fresh Fruit

If you start your plan now, you’ll have enough time to email me for help with any questions that may arise!