Nell Stephenson's Blog, page 20

Kona in My Heart

Nineteen years ago, I did my very first triathlon.

I had no clue what I was doing, other than I would be swimming, biking and running for 1/4 mile, 9 miles and 5k, respectively.

I was 23 years old, it was 1998 and my training consisted of nothing more scientific than swimming, biking and running.

No clue yet about how to create a training plan, what intensities to train at, what to eat, how to recover and certainly, how to mentally prepare.

The race was fun.

Yes, I forgot to take my helmet off on the run and yes, I suffered from digestive issues, but still, it was enjoyable enough to be my foray into what would become the sport I fell in love with, learned to train for, recover from and visualize in advance of.

It was my vehicle to learn how to set goals beyond anything I actually thought I might achieve, so seemingly outrageous I would never have even uttered them aloud, and then, actually reach them.

It took only two seasons of racing before I got the courage to sign up for a full; after chatting with a challenged athlete at the finish line of the 2000 IM California, I was so inspired at what he’d accomplished that I signed up the very next day.

My first ironman was the 2001 Ironman California.

I finished well over 15 hours after having trained with no plan other than to swim, bike and run as much as possible.

Over the next few years, I figured out my nutrition, was coached by a few different experts before meeting with Lance Watson, who became my coach of nearly ten years, and through persistence, focus and perhaps sheer will, became a much more competitive athlete.

My first Kona qualification was through my fourth Ironman, Wisconsin, in 2005, for the race which would be held in 2006.

I had the chance to travel to Hawaii with a group of friends, some of whom were racing in 2005, to experience as a spectator for the very first time, what was in store for me the following year.

It was love at first sight.

It was everything I’d read about and seen and heard about each and every year when I’d watch the recap on TV.

The vast lava fields, the beautiful turquoise sea, the scorching heat, the beautiful Aloha spirit and the tales of Madame Pele… I couldn’t believe I was really there! And that the following year I’d get to race the sacred course!

Training went well for the race; much of it done in tandem with my husband (also a multi Kona athlete) and the race was the stuff dreams were made of.

Not for performance; in fact, I don’t even recall my first Kona time, but it was far from stellar, but just to have gone there, and to fall in love with Kona and all it means to me, all over again.

I raced each Kona (more so there than at my qualifying Ironman races) with what I refer to as the attitude of gratitude.

I went through stages of having to perform and qualify every year or the world would end, to a less amped up version of that, one in which I still wanted to execute the race I knew I was capable of but at from a (somewhat) less phrenetic pace.

I missed racing in 2008 after missing the mark at my qualifying event due to a poor performance at Placid.

(I lacked the mental strength at the time to prevent the 62 air temp and pouring rain get the better of me on the bike, resulting in me riding 70 miles in a size XL sweatshirt a volunteer loaned me covered up with a hefty bag to keep from getting soaked again.)

It crushed me, and made me even hungrier to race again.

Which I did, again and again.

In fact, the twice annual trip to Kona became our regular family vacation as Chris and I both continued to get faster, stronger and more savvy about navigating this incredible race.

But never with any lack of respect of what the course is capable of.

And while there were two other missed years along the way, both were planned in advance, so that when mid October rolled around, there was no sting.

But this year…. ouch.

An injury earlier this year set the stage for an unusual racing season for me.

Call it forced recovery, call it my body shouting out to me to take a break, but in any event, the takeaway was a sole 70.3 race in June (Honu) and a local Olympic Distance Triathlon.

I opted not to race at 70.3 Worlds, feeling I hadn’t the time to safely build back up, post injury.

I knew it would be tough once the big show rolled around, and tough it is.

I write this as Chris and I watch the live feed playing in the background, the intention being a cathartic release of pent up emotions of not being there in person on this very important day.

Part of me doesn’t want to admit it, doesn’t want to feel it. After all, yes, it is just a race and it is just a day.

But at the same time, pretending it’s no big deal would be nothing more than that: pretending.

I’ll be there again; I have unfinished business; I haven’t made it on the podium yet (by 57 seconds).

And I haven’t even volunteered there yet!

Knowing friends who are racing today, sending them Aloha spirit feels good, as well as the double underlined validation that without out a doubt, this race is something which remains such a big part of why I love this sport so much.

My heart out there on the course today with all the incredible athletes and volunteers who have the honor of being a part of this beautiful day.

Aloha!

What if We Just Called Food ‘Food’?

If you had to categorize the type of food shown above, how would you do so?

You might call it fruit.

Fair enough… after all, it is fruit!

You also might say it looks like health food, or even a gift basket and all are equally valid ways to classify it.

But would you automatically think Vegan?  Or Paleo?  Or Zone? Or Blood Type?

This is where it gets tricky; too many titles, too many approaches to how we might eat, many of which are based on sound research and science, but equally as many which have become misunderstood trendy versions of the original.

A recent article in the Times, Good Vegan, Bad Vegan (1), prompted me to write this post as it addressed several points worth considering when we opt to force ourselves into eating a certain way, possibly without understanding the why behind any given type of protocol and thereby often missing the purpose.

I have shared many a time that I was vegan for two full years.

It was part of my own journey to try to break apart what I was eating that may have been contributing to years of GI distress.

While, at the time, I thought I was eating in a very healthful manner, little did I know that I was actually making my own issues worse, thanks to the gluten-rich faux meats and legume-heavy meals I ate as part of that regime.

It didn’t happen overnight, of course, but with my own gradual shift away from choosing to get my protein solely from plant sources and toward mindfully sourced proteins, I was able to create my own personal eating plan to support GI health as well as athletic performance.

The single differentiating factor between how I ate when I was vegan and how I ate when I began an authentic Paleo approach was indeed, the proteins I ate, as well as a few of the cooking fats I now use on a regular basis.

Both, when implemented properly are rich in local, in season produce, a variety of naturally occurring fats and actually have a lot more in common than many might imagine.

Understanding each different type of eating plan (I hesitate to call them diets, as I do truly believe it’s a mindset and long term way of eating, rather than a short term regime to follow to achieve a quick fix answer to reach a health goal) properly is the very most fundamental step in choosing which way we might want to eat.

It’s because of this lack of understanding that it becomes easy to make judgements about whether or not different approaches to eating are healthy or not, as well as where we are getting our information.

“… I object vehemently to proselytizers who distort science or the support for dietary advice offered to the more than 90 percent of us who choose to consume animal foods, including poultry and red meat, in reasonable amounts.”, stated Jane Brody in her article last week, and I couldn’t agree more.

The single most important piece of education for myself when I shifted from vegan to including first fish, then meat, was learning about where the proteins were coming from, how the animals had been raised and the vast difference between a 100% grass fed filet and a corn finished steak or farmed salmon compared to wild-caught.

In both examples, one could not be further away from the other, yet when we make gross categorizations such as ‘all meat is bad for the planet and causes cancer’, without distinguishing the source, we do ourselves a disservice as well as those around us to whom we share our point of view.

I also support the author’s statement that in that I also do not “endorse inhumane treatment of farm animals or wanton pollution of the environment with animal wastes and misused antibiotics and pesticides’; in fact, animal welfare has always been and will always be a hugely critical component in how I believe we should all choose our fish, chicken, game and steak.

I also do not support the idea that eating a diet rich in processed gluten-free food equals a healthy way to eat, nor does a vegan diet heavy in vegan ice cream, cereals, cookies and shakes lead the path to optimal health.

So what’s the answer?

You might be surprised to read this, but it’s not necessarily 100% paleo all the time for everyone.

For many years, I felt this way, not only because it was my own solution to years of illness, but also for many others with whom I’ve worked and millions more across the globe about whom I have merely read.

Think of it this way: we’re all different and the identical eating plan for all of us might not be the answer.

However, we might also argue that forcing ourselves to follow someone else’s interpretation of the healthiest way to eat might not be the best idea either.

Here’s a thought:  what if we tossed aside the many ways we label what we eat, make the majority of what we eat be food which is actually food (i.e. what grew or ran in the area we live in), minimize foods we might call special occasion treats and then let our own bodies tell us if it’s working or not?

At the end of the day, only we know how we feel and it can be quite empowering to decipher one or a few foods which might be culprits for anything from stomach issues, to anxiety to inability to lose weight.

Think food first, move your body, tune in and see how you’re feeling and above and beyond, don’t feel compelled to push a square peg into a round hole of one more ‘diet’ which isn’t really serving you.

 

(1) https://www.nytimes.com/2017/10/02/well/eat/good-vegan-bad-vegan.html?_r=0

Dry Brushing: What is it and Do I Need It?

You eat your wild salmon and avocado, you’re mindful about what products you choose to wash your face with and you go to great lengths to not let yourself scorch in the sun.

Is there anything else missing in your glowing skin routine?

Maybe so; and it doesn’t include something else you should be eating or applying.

It’s all about dry brushing.

This is a technique I hadn’t tried until very recently and it wasn’t until I met a woman twenty years my senior who looks my age, if not younger.

She said it’s all about dry brushing and doing so on every part of the skin and every day.

So what is it?

Dry brushing is exactly what it sounds like: brushing the skin in a particular pattern with a dry brush, usually before showering.

Typically, the skin is brushed toward the heart, starting at the feet and hands and brushing toward the chest (1).

Why do this?

Because a third of your body’s toxins are excreted through the skin and dry brushing helps to unclog pores and excrete toxins that become trapped in the skin (2).

We know that the skin is our biggest organ, so just as much as we have to be careful not to apply what is essentially toxins to our bodies, it would make sense that we’d also need to make sure that the skin remains an unblocked vehicle through which we can release toxins.

So what exactly needs to be done?

Pretty straightforward.

Simply remove your clothing, stand in the tub in order to prevent dead skin from flying around, and start brushing!

Start at the feet, use long strokes moving up toward the heart and use a gentler stroke when you get to more sensitive areas like face, abdomen and breast tissue.

Then turn on the water, rinse and apply your favorite natural oil, like coconut, or Beautycounter’s Rosemary Body Oil.

What’s the best dry brush?  Try for an organic, natural bristle (such as boar) set.

Add dry brushing to your regime and fast track to glowing skin…before the winter doldrums and uber drying weather sets in!

 

 

(1) Mama, Katie – Wellness. “Dry Brushing For Skin: 5 Benefits & How to Do It The Right Way.

(2) Jenkins, Olivia. “A Step-By-Step Guide To Dry Skin Brushing.” Mindbodygreen, 19 Feb. 2014

Getting Healthy Food to Those In Need

Have you ever made a promise to yourself, or to your family that now is the time to get healthy?

Once and for all, have you finally made it a priority to get rid of those sneaky crackers in the pantry, the ice cream in the freezer and those darn breaded chicken nuggets that always seem to find their way back into the house, week after week?

What did you do with all that canned soup, the ketchups and the salad dressings and everything and anything else that you realized had added corn syrups, preservatives and not much nutrient density?

You may have thrown it away… or you may have donated it to the local food bank.

It’s one of those tricky situations in which it might seem like less of a waste to donate food (or should I say, foodstuff) than to throw it away, but if we really stop to think about it, is it really food worthy of anyone consuming?

Slippery slope. right?

One food bank is making huge strides on this topic.  A year ago, Washington D.C.’s Capital Area Food Bank, one of the largest in the country, decided to turn away junk food, joining a growing trend of food banks that are trying to offer healthier options to low-income Americans (1).

Better yet, they’re not the only one making strides; food banks in Texas, California, and Arizona are also enforcing new rules and regulations to increase distribution of fruits and vegetables, demand of healthier options among donors and recipients and network capacity to focus on nutrition and health.

Amongst the items being rejected are sugary, junk-food snacks, soda and candy.

In addition, the The CAFB also runs a program called The Fruits and Vegetables Funds for Greater Washington, which contracts with farmers in the DC area to grow produce.

Considering the demographic who is being served by this particular food bank, of which 48% have high blood pressure,  22% have diabetes, or they live with someone who has those diseases, this is a most welcome, giant step in the right direction.

The article also points out that the goal is simply to provide healthy options for each and every recipient, not to become the food police.  Everyone deserves a treat now and then, but people also deserve to have balanced options to choose from.

Sounds like the perfect balance!

(1) Johnson, Kristina. “One Of America’s Biggest Food Banks Just Cut Junk Food By 84 Percent In A Year.” NPR, NPR, 18 Sept. 2017,

1-2-3-Cook: Ridiculously Decadent Truffles

Hello!

Today is my birthday and that absolutely falls into the category of a special occasion.

In my opinion, if there’s going to be a special occasion splurge, it should undoubtedly involve chocolate.

This is one of my favorite creations; six ingredients, a handle of simple steps so easy that the whole family can be involved and since there are equal ratios of all ingredients, you can be the judge of how large or small a batch you’d like to whip up.

Get your own creative juices flowing and decide if you’d like to go the traditional route – rolling the truffles in cocoa power or something a bit more outside the box.   Roll them in cayenne to provide some unexpected heat, toss them in shredded coconut for a bit of crunch, or dust them in sumac for something a bit more out of the ordinary.

Easy to prepare, even easier to enjoy and something that also doubles as a lovely parting gift for the next dinner party you host.

Click here for the recipe!

Cheers!

 

 

Join Us in Class: Next Cook / Eat / Collaborate for Charity

Finding yourself at a loss for ways to keep healthy cooking fun?  

Wondering how you’re going to find the time to cook on a regular basis for yourself and your family in addition to work, workout and kids?

Look no further than the next Cook / Eat / Collaborate.

This one is particularly special as it’s being hosted in collaboration with Commonwealth Lifestyle, an incredible group of inspiring women that I only recently had the honor of becoming a part of.

Created by founder Patsy Palmer, it began with a single breakfast meeting for a group of friends, acquaintances, and strangers to connect over a common identity—womanhood.  

And now, with their 501(c)3 status, they’re really making change with their charity focused on empowering women.  

So join in next Wednesday, September 20th from 11 am – 2pm and learn:

How a food-first approach is the key step in addressing many health concerns


To create delicious meals with in-season produce and local proteins in a cost- effective manner


That by losing your fear of eating fat can actually lead you to a lean body as well as ward off many health issues

And that’s only the beginning!  Plus, 50% of proceeds goes to the charity!


Sign up here; spots are limited. 

Cookout Classics: 10 Paleo Things to Eat at Your Labor Day BBQ

Batter fried chicken, cold pasta salad and ambrosia with a cold frosty beer to wash it down?

Not exactly.

While these may be traditional foods you’d expect to see at any neighborhood Labor Day cookout, it’s not a given that the cuisine has to focus on dishes such as these.

What did the first Labor Day celebrations offer on their menu?

Not that much food, actually.

The first Labor Day festivities included speeches an abundance of cigars and Lager beer kegs mounted in every conceivable place.

Cigars and lager?   Again, not exactly the healthiest of dining options!

But what is there to serve aside from grilled meats, which certainly are part and parcel of any Paleo friendly barbeque, but on their own, not a completely balanced offering in terms of macronutrients and nutrient density.

Below you’ll find my wrap up of the top ten must haves that you can whip up and grill in minimal time that will be sure to please your guests of all ages.

Crudités with Guacamole

Who needs chips when you’ve got a selection of fresh, crisp veggies to dip into your homemade guac? If you think about it, those corn chips are really just a vehicle to transport all the goodness avocados have to offer from the bowl into your mouth, so why not maximize it by using a carrot, celery, bell pepper or slice of jicama instead?

Raw Sprouted Nuts

Another incredibly simply offering to have on hand for those guests who like to pick- serve up some sprouted walnuts, the healthiest nut, tossed with a homemade spice blend of paprika, cumin, nutmeg and a dash of cayenne for some zip!

Raw Kale Salad

Who doesn’t love kale by now?   One of the highest-ranking leafy greens on the ANDI (Aggregate Nutrient Density Index) chart, it’s essential to enjoy it raw, at least some of the time, to balance out all those kale chips you may have been chomping on. Check out my signature recipe here!

Mixed Green Salad

A salad can be boring, indeed, but it certainly doesn’t have to be. Think mixed wild lettuces, avocado, olive oil as only the beginning and then add to your heart’s desire any or all of the following: fresh berries, toasted macadamias, leftover grilled or raw veggies and any fresh herbs you procure at the farmer’s market.

Grilled Asparagus

One of the easiest methods to prepare veggies is to wash them and throw them on the grill! No need to toss them in oil; wait until they’re cooked and then drizzle on some of that EVOO in order to keep it from oxidizing over those piping hot coals. Asparagus is not only delicious, it also happens to have an extra benefit in helping to fight yeast overgrowth in the gut, an all too common condition that many people are dealing with as part of their path to optimal health.

Grilled pasture-raised chicken

Butterfly your chicken, place it on the grill and place your cast iron skillet on top of it in order to make a simple version of chicken under a brick. Guests will think you’ve recreated the wheel when they see the presentation!

Grilled grass fed flank

A quick marinade prepared the day before by whizzing cilantro, parsley, lime, garlic and olive oil in the food processor will take what could have been a tough, chewy piece of meat to a whole new level. Make double marinade and save the rest to serve on top of the meat after it’s cooked and rested.

Grilled Bell Peppers

It really doesn’t get easier than this. Wash, halve and discard seeds and stem, then throw them on the barbie.

Grilled Peaches & Pineapple

For anyone who’s still got room, or who has a bit of a sweet tooth, grilled fresh fruit will offer a surprisingly satisfying finish to the meal. Scrape off a section of the grill (unless you want your fruit to taste like steak) and place peach halves or pineapple slices over the flame until softened. Remove from the grill and place on a plate tented in foil and serve after 10 – 15 minutes. Scatter fresh basil or mint on top for a flavor profile with a bit more depth.

Signature Cocktail

If you or your guests would like to partake, you can create a simple, non-grain based cocktail with your choice of theme. Opt for a potato or grape-based vodka, potato gin or tequila and keep it neat…or add something simple like an olive, or herbs.   Go for savory, not sweet and make sure to keep hydrated by pacing yourself with water rather than pounding the drinks! There’s room on a lifelong paleo inspired regime… just don’t overdo it as though you were back in college… even if you’re still in college!

Most importantly, be safe and enjoy a lovely holiday weekend!

Kanalley, Craig. “Labor Day History: 11 Facts You Need To Know.” The Huffington Post. TheHuffingtonPost.com, n.d. Web. 03 Sept. 2015.

“Which Nuts Have Omega-3 Fatty Acids?” LIVESTRONG.COM. LIVESTRONG.COM, 18 Dec. 2013. Web. 03 Sept. 2015

ANDI Guide.” Whole Foods. Whole Foods

Uma, B., K. Prabhakar, and S. Rajendran. “Anticandidal Activity of Asparagus Racemosus.” Indian Journal of Pharmaceutical Sciences. Medknow Publications, May 2009. Web. 03 Sept. 2015

1-2-3 Cook: Baked Yam Fries – Strategic Starch for Athletes

Is there room for yams, sweet potato or butternut squash on a low-carb approach to eating for an endurance athlete?

Absolutely.

If you’ve been reading my blog over the more recent posts dating back a year or so, you’re familiar with the transition I made at the start of the 2015 season to shift more toward becoming reliant on fat as my primary fuel source.

In a nutshell, I simply reduced the fruit in my diet and increased the quantity and types of fat I consumed. Still eating roughly the same number of calories, but the change in the macronutrient ratio is what’s vastly different.

Low carb? Yes… but not ‘no carb’. It’s easy to get confused about Paleo not having any carbs…

Read more…

Click here for the free recipe!

Chilled Berry Soup, Anyone? It’s in The Paleo Kitchen!

Writing for online publications such as the blog on the Vitacost has been a great way to reach folks who may not have connected with me otherwise.

After all, the Paleo niche can be limiting to say the least.

Rather than focus only on those who truly understand what an authentic approach to ancestral eating is, why not instead, think on a broader scale and appeal to anyone interested in bettering their health?

Given that Vitacost is an online source for vitamins, supplements, sports nutrition and organic health and grocery products, it would make sense that anyone on their site might be interested in learning how to clean up a recipe, make a slight shift towards  more keto approach to eating or simply gain an idea about how to make kid-friendly snacks in a jiffy… all topics I’ve had the opportunity to write about on their platform.

My goal is simply to help people feel empowered when they make the connection between eating a food which makes them feel badly, having the ability to choose foods which make them feel fantastic, and as a result, come away one step closer toward their personal, perfect plan.

Check out their book, Paleo Kitchen, which they’re offering as a free download on their blog page.  In it, you’ll find recipes from several Paleo-enthusiasts,  including two of mine, such as the chilled berry soup, shown above.

Enjoy!

 

1-2-3 Cook: Deliciously Simple Roast Chicken

Who doesn’t love a good roast chicken?

As popular as this dish is, however, many of the often used techniques are either too complicated, don’t result in a chicken with crispy skin yet succulent meat, or both.

I’ve found through trial and error that a few simple tweaks can be make a world of difference between a dried out breast with soggy skin on the back and an all around crisp bird that everyone will die for.

One important tip when sourcing: don’t forget that free-range is not good enough.   Per the USDA (1), “Producers must demonstrate to the Agency that the poultry has been allowed access to the outside.”.  How much time and what the outside consists of, we simply do not know.

Err on the safe side and look for pasture-fed.

One way to double check you’re buying a humanely raised bird is that she will be smaller, the natural size we see when a chicken is not fattened up with grains and injected with hormones.   Think 2-3 pounds, not 4-5.

This is a staple in my home and depending on what we’ve got in store the next day, we will enjoy it with roast leeks or heirloom carrots, or on a day when we’ve got lots of physical activity in store the next day, I’ll serve it up with my oven-baked Paleoista fries.

What’s your favorite veggie to enjoy with chicken?

Click here for the free recipe!

(1) https://www.fsis.usda.gov/wps/portal/...