Nell Stephenson's Blog, page 29
February 17, 2015
The Best Nut of All…and it May Surprise You
It’s not almonds.
Shocking, isn’t it?
We know from Dr. Cordain’s work in The Paleo Diet Revised, that all nuts and seeds are high in Omega 6s and therefore need to be eaten only in moderation.
But under the nut heading, some are better than others.
At the top of the chart in terms of the best Omega 3:6 ratio, considering none are ideal in this category, are walnuts!
With a 4:2 ratio and offering the following health benefits, they’re the best go-to nut choice when you’re unable to find a fresh, ripe avocado to go with your meal!
They have cancer fighting properties due to their content of alpha-linolenic acid
They may help to support brain function, thanks to compounds they contain such vitamin E, folate, melatonin and antioxidants
Another whimsical point of interest, which may or may not have any validity, but is something I simply find interesting, is that a similarity can be seen if one looks at a scan of the human brain and a picture of a walnut.
Just sayin’.
Pair some raw walnuts with a crisp, fresh apple for a very easy to procure and eat snack on the go, even on the plane!
Tune in tomorrow for some prep tips to decrease the anti nutrient quantity of even this top of the totem pole nut!
February 16, 2015
This is Nuts! Welcome to Nut Week at Paleoista…Peanuts are Not Nuts.
Many people love nuts. They’re easy to eat, require no preparation and are a good source of fat and protein, right?
Sort of.
I admit, I used to consider all nuts, even peanuts, which aren’t even nuts, as a protein source when I was vegan.
No wonder I was anemic!
Anyway, while nuts and seeds can play a small role in a healthy, balanced Paleo regime, with the expectation of the Autoimmune Paleo protocol, we’re better off using them as a garnish, rather than a go-to fat source that we rely upon heavily each and every day.
We’ll get into more detail about this as the week progresses, but let’s start with the one nut that’s not really a nut and why we’re better off avoiding it.
Peanuts.
No matter if they’re organic or not, they’re a legume, they’re not Paleo and they’re one of the most common allergenic foods for people of all ages, races and backgrounds.
Why?
Most simply put, peanuts, and all legumes, contain anti nutrient properties and contribute to leaky gut syndrome.
They’re inflammatory also due to their high Omega 6 and low Omega 3 fatty acid content. In addition, they’re high in oxalates and are susceptible to molds and fungal invasions, in particular, aflatoxin.
Even if you’re buying the ‘natural’ type, as opposed to Skippy or Jif, they’re still lowest on the totem pole in terms of nutrition compared to real nuts like walnuts or Brazils.
Most clients report one of the reasons they like peanut butter is because they like the salt…and actually, that’s not Paleo, or healthy, either!
Skip the peanuts and opt for healthier fat sources like avocado or cold pressed olive oil instead. And stay tuned for more info on which nuts are the best, as well as what you can do to make them less inflammatory.
Even though almonds are touted as the absolute best, you may be surprised that they’re actually not…but they do make a good transitional nut from peanuts, especially if you’re a recovering peanut butter addict.
Today is National Almond Day, after all…just don’t go totally nuts!
February 15, 2015
Super Food Wrap Up
All week long, I’ve written about a handful of foods touted for their super powerful goodness. It certainly wasn’t an exhaustive list, just a selection of some that clients seem to ask me about more than others.
Most Superfoods that I’ve come across do have some health benefits to their merit, and many can easily be incorporated into a True Paleo regime.
However, don’t forget one very important thing: all real, fresh, local, seasonal food is actually superfood, too.
Think of how many health benefits we glean from eating kale, blueberries, wild salmon, broccoli, seaweed, grass fed beef and avocado, for example.
In other words, just as there’s no single panacea pill that we could take if we wanted, there’s no one magic food that when eaten on its own is suddenly going to make you lose weight, stop craving sugar or be able to taper off your pain medication.
As with anything that falls under the category of being a supplement, your best bet is always to do some thorough research on it using reliable sources, and if you’re looking into it for any sort of medical condition, it’s always your best bet to check with your ND or Functional Medicine Doc first. This way, you can get a baseline assessment prior to self-diagnosing that you think you’re about to hit menopause and therefore deciding to pile on the yam cream and begin taking Black Cohosh and evening primrose oil.
It is indeed actually possible to overdo even fresh, natural foods even if they are superfood, just as it’s possible to take too much of the wrong supplement, again, even if it is seemingly natural and you chose it from the shelf at Whole Foods.
Keep it simple, keep it balanced and become Superhuman simply by eating real food and not expecting magic.
Your body will get healthier over time, even if you’re staring from a place very far away from health…just keep it real and be patient. It’ll be worth it!
February 14, 2015
Saving the Best for the Last: Chocolate is Super!
Who doesn’t love chocolate?
And I’m referring to the real, deal, raw, fair trade and as close to 100% as you can find! Or, at the very least, don’t go lower than 85%.
Raw cacao truly is a superfood, and aside from providing that decadence we all like to have now and then, it provides the following health benefits:
Rich source of antioxidants
Proanthocyanidin compounds in cocoa powder can help decrease oxidation of low-density lipoprotein, or LDL
Researchers found that compounds in cacao might prevent cancer or improve the outcome when the disease is already present.
How to partake?
Well, since it is Valentine’s Day, and therefore, in my opinion, a special occasion, why not try your hand at My Signature Raw Paleo Truffles or Raw Chocolate Covered Berries & Walnuts?
Alternatively, you can simply enjoy it as it is, nothing added, nothing changed; just pure and simple luxury in terms of taste, mouthfeel and satisfaction. You may even want to try it out with your favorite full-bodied red.
One brand that offers a good product is Sunfood; alternatively, most health food stores stock nibs regularly.
Happy Valentine’s Day!
February 13, 2015
Today’s Superfood: Green Powder
“A mere spoonful will provide your RDA of over 20 vitamins and minerals”, touted the website of one particular green powder.
I, too, used to regularly take a spoonful of some kind of dehydrated green powder every single morning. Looking back, I don’t know why I thought I needed to spend the money, since I was already eating a ton of fresh veggies and some fruit each day.
Aside from the cost, there’s hidden ingredients to take into consideration.
Often, the green powders contain young barely or wheat grass, as well as pea and rice powder and sometimes even some sneaky soy is thrown into the mix.
While there is no doubt that greens are extremely alkaline to the body and we certainly want our overall picture to contribute to an ideal pH, but simply stirring in a powder isn’t likely going to do the trick in and of itself.
At the same time, if you find one that truly doesn’t contain anything sneaky or unfavorable, it probably won’t do any harm to your body, even if it does feel a bit offensive to your wallet.
My takeaway: not necessary.
Just pile on the kale and balance it out with seaweed…as well as plenty of other veggies of all shapes, colors and seasons.
*One thing to note- green powdered mixes are not to be confused with pure spirulina, one food I really do feel deserves the title of superfood!
February 12, 2015
Today’s Super Food: Acai Berries
Looking for a rich anti oxidant source? Just head to the local juice shop and order up an Acai bowl…right?
Not exactly.
Super food? Yes.
Rich in antioxidants? Sure.
However, insomuch as we default to the all too common mode of thinking that if a little is good, a lot must be great, we have to factor in the simple fact that it’s still a fruit, so still contributes sugar, even if it is natural, so would still be a food to not overdo.
Just like it wouldn’t be the greatest idea to eat six ripe bananas in one sitting, it’s also not ideal to pile on the Acai…especially if it’s in a ‘Acai Bowl’ with other fruits.
For example, an 8 oz serving of Juice Crafter’s Acai bowl contains 237 calories, of which 18 grams come from sugar; but their ‘bowl’ is 16 ounces, so you’re actually getting 36 grams of sugar.
Not exactly the most balanced meal.
You get the gist.
But there is a place to include it on a true Paleo regime. After all, this fruit, which is comes from the acai palm tree, which is native to Central and South America, is linked to the following health benefits:
Acai fruit pulp is even richer in antioxidants than cranberries, raspberries, blackberries, strawberries, or blueberries.
Acai is extremely high in anthocyanins, a form of plant antioxidant associated with the ability to lower cholesterol levels in the blood stream.
Acai berries have powerful detoxification capacities in the human body
Acai is very high in Vitamin C and ellagic acid, an immune-system-boosting combination that has been shown to suppress the growth of cancer.
Some cosmetics and beauty products include acai oil because of its antioxidants.
Bottom line?
Including some acai, sometimes, as a small part of your True Paleo regime, rather than relying on it to render magical outcomes is the way to go.
Don’t forget to fresh, not powdered, if possible, for maximal potency!
February 11, 2015
Spirulina- In Particular, A Very Important Paleo Super food
This “Super” Food is one that stands out from some of the others I’ve been writing about this week for one very important reason: it’s a great source of iodine.
And, if the True Paleo regime is implemented properly, and you’re eating a wide array of all kinds of veggies, including the crucifers such as broccoli, cauliflower, kale and the like, you’re getting plenty of sulfur.
In fact, it is possible to get too much sulfur, if you’re not balancing out this mineral by eating foods that are rich in iodine.
Yes, sadly, there is such a thing as too much kale; excessive consumption of sulfur can lead to thyroid dysfunction.
Fear not; you needn’t avoid this leafy green, and the answer is not to simply start pouring on the iodized table salt.
Rather, just eat sea veggies and supply your body with iodine and keep true to that one word you’ll read time and time again on my blog: balance.
Balance out all the different veggies: go seasonal, go local and go for color, and you’ll significantly decrease your chances of creating a thyroid issue from what was something that started with a very good intention.
While some super foods may come across as a bunch of hype, there’s much merit to this one; a 2005 study showed:
Spirulina performs regulatory role on lipid and carbohydrate metabolism in diabetic patients.
Preparations have been found to be active against several enveloped viruses including herpes virus, cytomegalovirus, influenza virus and HIV.
They are capable to inhibit carcinogenesis due to anti-oxidant properties that protect tissues and also reduce toxicity of liver, kidney and testes.
One thing to note- the taste is rather…distinct. Even for me, who loves most strange concoctions involving bitter greens and garlic, it took a little getting used to. Mix it up in a glass of water the first time you try it. It truly is one of those rare foods that we really should be including in our regime, regularly.
February 10, 2015
Goji Berries- A Little Is All You Need
The super food of the day is…Goji Berries!
Considered as an incredibly significant herb in Traditional Chinese Medicine, goji berries are one of the most nutritionally-rich fruits, providing you with vitamins, minerals, antioxidants and anti-aging benefits. In particular, they’re high in beta-carotene, vitamin C and are an excellent source of antioxidants because of their oxygen radical absorbance capacity (ORAC) value.
Some even claim these berries are natural remedies for diabetes, hypertension, malaria or even fever.
However, before you begin adding handfuls to every meal, don’t forget that like all dried fruit, they are high in sugar and so should be used in moderation accordingly.
A spoonful of Gojis atop a Wild Black Cod Salad with Steamed Greens and Avocado would be a quite a lovely combination.
Not a cup of them while you’re sitting at your desk without any other food to lower the glycemic load.
Make sure the type you buy are natural, with no sugar or preservatives, such as sulfur dioxide added to change their naturally delicious flavor, color and shelf life, respectively.
February 9, 2015
Today’s “Super” Food: Chia
I first learned about Chia seeds’ role in sport back when I was reading Born to Run, by Christopher McDougall.
As an endurance athlete going against the grain (pun intended) insomuch as avoiding pasta, bagels, breads and the like, I was particularly intrigued.
The Tarahumara are “the running people” on which most of the book is based, a Mexican tribe of super athletes who run 50 or 100 miles at a time for pure enjoyment” according to a summary of the book.
I’ve had the chance to see them in action at one of my husband’s 100 mile running events, the year he ran Angeles Crest, back in 2005.
Aside from their graceful mechanics, their stoic fortitude and unrelenting endurance, their simple approach to running illustrated how natural an activity it is for us to partake in.
They didn’t wear corrective shoes meant for pronators, they didn’t carry waist or fanny packs with bottles full of Gatorade and they certainly didn’t load up the night before by attending a pasta party.
While their diet wouldn’t be seen as Paleo, per se, as they rely on ‘pinole’ which is ‘a variety of forms of parched or roasted corn, ground into a flour and combined with water and some spices or sugar’, their other fuel source while running is a seed.
Chia.
Mixed with water, lime and agave.
For those who aren’t planning on running 50 miles and up, Chia is seen as a super food.
In fact, the Huffington Post even published an article on the Top Ten Reasons to add Chia to Your Diet.
So should we go nuts eating Chia?
Dr. Cordain provides the information we need in this article, stating that he “wholeheartedly approve of feeding chia seeds to animals and then eating the omega-3 fatty acid enriched meat or eggs of these animals“, and that, “it would appear that chia seeds are a nutritious food that is not only high in ALA, but also is a good source of protein, fiber, certain B vitamins, calcium, iron and manganese.”
Bottom line- chia seeds as a superfood can be a part of your True Paleo regime; just don’t overdo it and rely on them on your sole source of fat, fiber and protein.
February 8, 2015
SuperFood Week at Paleoista
I don’t know if there really is a SuperFood week, but given that there’s a National Day for nearly every last random thing (and food) you could think of, I figured, why not?
This week, the theme will be geared about food that are touted to be Super Foods. Most have some reason for being categorized as such, and many can easily be incorporated into a Paleo regime.
The trick is not to allow yourself to think that by piling up on chia seeds, Goji berries and Maca that you’ll suddenly become Super Human. (True Paleo along with do that for you!).
Let’s start today with Maca.
Mac grows naturally in Peru and is used as a food by native Andean people because of its high nutritional value to enhance fertility and sexual performance.
Indigenous people use Maca to treat numerous conditions including anemia, tuberculosis, sterility, and fatigue; it is also used for depression, and cancer, as well as for menstrual and sexual disorders.
In addition, some studies show that at high elevations where oxygen is scarce, Maca supports faster muscle recovery, increased endurance and muscular stamina which allows you to work out longer and more intensely.
Blend it into your smoothie or stir it into a cup of green tea. I find its distinct flavor enjoyable, personally.
Guess what- Barefoot Provisions sells it, too! Check it out today!
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