Nell Stephenson's Blog, page 30

Share the Love in a Bowl

Last summer, I learned about a new Paleo cookbook, which would be entirely focused on soup.

The author, Ali Rakowski, reached out and asked me to review it, which I did, and I highly recommend it.

In particular, I liked how she stayed true to Paleo and on the rare occasions where she used something that wasn’t, such as her ‘rebellious’ pea soup recipe she wrote for her brother, she stated as much.

Very refreshing amongst the many Paleo cookbooks that abound these days, with regular occurrences of prepared nut milks, vinegar, ghee and bacon!

A little more about the book from her site:

“Bowls of Love highlights Ali’s philosophy that cooking is the most pure and simple way to share love and invest in the health of yourself and your loved ones. There is no easier or better way to nourish the people in your life than by feeding them a healthy, beautiful, and delicious meal. Food is a celebration, a promotion of good health, a gesture of appreciation and generosity, and a gateway to conversation. All relationships are built and sustained through communication, and sharing a meal every day with the ones you love is the perfect catalyst.”

Check it out now; she’s offering a special code: VALENTINE15 for 15% off!

Green Coca Cola, A New, Natural Refreshment. Really?

I had to do a double take.

When I was in Mexico, I saw an attractive picture on a billboard; it featured a rustic, weathered wagon in the foreground amidst a field of tall, willowy grass.   It would’ve been the perfect backdrop for a basket full of pumpkins or perhaps fruit gathered at the local market.

But, no.

It did have something green in it, though…a six pack of the new, green Coca Cola.

Wow.

Apparently, Coca Cola feels ‘green is the new red’.   And since Coca-Cola Life, as it’s called,  is a “mid-calorie product that’s sweetened with a combination of sugar and Stevia, a sweetener perceived as natural because it’s made from the leaves of a plant”, it’s a much healthier option, right?

Oh, dear.

While I suppose that drinking a bit less corn syrup is marginally better than drinking more corn syrup, this is a complete farce.

Just call a spade a spade.

If there’s any product on the market that consumers can’t possibly see as a healthy option under any circumstances, surely it must be soft drinks, mustn’t it?

I mean, come on now!

There’s plenty of confusing information about many of the foods we avoid on a True Paleo regime being good for us, mainly perpetuated by the supporters / sponsors of the USDA’s food pyramid (again- Coke, General Mills, Kelloggs’  and the Dairy Board) but is anyone out there really thinking soda is good…ever?

And does Coca Cola really need more variations of their product to target new demographics?

It’s like eating ice cream as a means to get calcium.

People don’t eat ice cream to get Calcium.  There are many reasons why they may ingest it, but it’s not because they need a viable source of this essential mineral.

I shudder to think about how this new and improved option will further the incidence of obesity and diabetes.

Well done, Coca Cola!

 

 

What A Trip…

Nope, not talking about the drug-induced type!   Rather, the last week I spent in Mexico.

Aside from the fact that every time I travel there, I find myself gradually easing a mindset of being relaxed while at the same time being productive and focused (ok, maybe more so when I’m here on business compared to when I’m in vacay mode), this trip in particular was inspiring from a business point of view in particular.

I’ve already shared about how fantastic it was to meet some long-term clients in person, but above and beyond that, it was very motivating to speak to people about their nutrition and exercise habits and see that Paleo really is catching on.

Call it Paleo or call it eating properly or don’t call it anything at all, but when I have conversations with people from different walks of life who simply think that it makes sense to eat fresh, local veggies with clean protein and fat, and to avoid packaged junk, it gives me hope in contrast to the horrifying statistics we see all the time about the growing rates of obesity, diabetes and incidence of “Syndrome X”, amongst all the other health concerns plaguing our society today.

And while I’m certainly not under the misconception that after a week of conversations with people about their own understanding of what it takes to get healthy that the alarming state of affairs at the moment is going to be alleviated any time soon, just knowing that the word is getting out and people seem to be receptive to the concept that food can heal is incredible.

At the risk of sounding overly exuberant, please take away this request from today’s post:   please do your part.

Whether that means something on grand scale like contributing to your favorite charity that helps get real, fresh produce to those in need, as an example, or even sharing your favorite tip on how to prepare a vegetable you tried for the first time with a friend, which may seem small but is still significant, it’s all part of the big picture.

We’ve got no choice other than to each do something to play a role in averting the current path we’re heading down right now.

Bring it!

 

Need Some Inspiration?

Today is the last day of my trip to Mexico and it’s  been everything I’d hoped it would.

I had the chance to meet several of my Paleo nutrition clients in person for the first time after years of email and Skyping, to train with one of my longest term clients, Inaki de la Parra, elite ultra man athlete and, of course, to experience and enjoy some fantastic Mexican cuisine.

But another cool thing happened here, too.

I found another source of inspiration.

One of the athletes who attended the camp was Daniel Gomez de la Vega, pictured above with me, and Ironca, dog, age 6.

A talented young former professional soccer player who suffered a motocross accident in 2011, Daniel had lost the mobility in both his legs.

He spoke about his experience, his loss, but more importantly his gains and his approach to life.

Daniel began racing triathlon about a year and a half ago, under the guidance of Inaki and from short time I’ve had the chance to meet with him and speak with him, there’s no doubting his fierce determination, focus and mental fortitude.

I was thrilled to learn he was going to attend the Paleo cooking class I hosted in Mexico City; if my recipes for endurance could have some small part in his performance, I’d be honored.

Find your own inspiration; take the time to reflect on the gifts you have and let that give you the perspective to not get as angry, as stressed or simply to walk around with a negative mindset.

I like to call it an attitude of gratitude.

It’s one of my mantras in running and one of the things I try to implement in daily life.

Give it a try…you might be pleasantly surprised!

Paleoista Cooking in Mexico City

After the training camp in Merida, Mexico ended, I flew with my host to Mexico City.

Having only traveled along both the East and West Coasts of Mexico, I was  intrigued to explore a new place.

Aside from the history, art and music, in particular, I was looking forward to enjoying cuisine local to this part of the county. Not only do I enjoy this sort of thing from a food aficionado point of view, I like it because It’s like getting lost in a cookbook- one of my favorite pastimes- in that I get drawn into the process and come away with a ton of ideas I want to test out in the kitchen.

And, as it turns out, I had a chance to test these ideas locally with some clients, right in the home of my host.

A small group of ten in the cozy kitchen proved to be the perfect number to chat about all things Paleo, in Spanish and English as I prepared a fast, easy tasting menu, which was a blend of local inspiration as well as some of my favorites from home.

Crudites & Guacamole
Coconut Roasted Crucifers with Garlic
Sauteed Asparagus with Spring Onions
Roasted Eggplant with Sundried Tomato and Basil
Wild Salmon with Shallots, Onion and Dill
Baked Turkey Breast with Fennel, Olive Oil  and Garlic
Pan Seared Rib Eye

Wondering what the recipes are?

Simple.

The foods listed in the title are the ingredients, and we didn’t have a plan or list when we went to the market.  We just looked at what was local and organic and made our plan from there.

I’ve been practicing cooking for a long time and teaching cooking is something I’ve been able to have the good fortune to do for a few years now, at least formally, as prior to that, I was teaching indirectly.

Since age 4, I’ve loved the entire process and between you and me, me oldest career dream was (actually, it still is) to have my own cooking show.

I loved watching Julia Child returns as well as Graham Kerr and currently, I find Nigella and Barefoot Contessa to be particularly fun and user friendly.

Many are the opposite; in fact, I’d venture to say that most of my clients don’t like cooking or feel they don’t have the time.

My goal is always to show that Paleo can be easy, tasty, delicious and most importantly, simple.

If we eat locally, seasonally and focus on variety on color, the true, fresh flavor of each food becomes the star of the dish, rather than relying on food that’s not in season, not fresh, lacking in flavor and therefore, in need of something to mask its flavor.

And this is precisely the same reason why my recipes tend to steer away of sauces, condiments and dips which often are attempts to mimic Standard American Diet foods with Paleo-ish substitutes.

Just food for thought, the next time you’re wondering how to thicken a soup without flour or what to put on your salad.  Simply keep it real!

 

Superbowl Fare, Paleo Style

It’s Superbowl Sunday…bring on the hot wings, nachos and beer, right?

Maybe so, but along with that sentiment comes the following consequence Monday morning:   headache (both from a hangover as well as too much sugar and refined carbs), low energy (from lack of proper sleep) and, depending on whether your team lost or won, possibly a bit of rage.

While what you eat has absolutely nothing to do with the last side effect, other than to potentially lessen the violent reaction you’d have if your team lost in the sense that dipping and spiking blood sugars will only put you in a more foul mood, you can completely sideswipe the first two by planning accordingly.

Here are some tried and true tips I’ve shared over the years that can suit even the most die-hard football fan, providing plenty to snack on without gorging on pure junk:

Crudite platter Yes, you’ve been there and done that, but it’s likely one of the easiest things to prep and serve. Offer a variety of veg. My faves include blanched broccoli and cauliflower florets, baby carrots and multicolored sliced bell peppers along with healthy ‘dips’, such as homemade guacamole (sans the sour creme), chopped-tomato salsa or a simple blend of garlic, olive oil, fresh basil and some roasted walnuts, whizzed in your food processor.
Fruit plate Freshly washed red and green grapes, sliced apples, tossed them in lemon to prevent the browning/oxidation that occurs otherwise, finished with a sprinkle of cinnamon and whole strawberries are easy to serve and won’t be as messy when eaten with your fingers as some other fruits may be.
Raw Nuts Mix together organic walnuts, pecans and some Brazil nuts and offer as a healthier option than roasted-in-oil, peanut mixes in a can you’ll find at the store.
“Charcuterie Platter” Roast a bone-in, skin-on turkey breast, broil some grass-fed flank and braise some pastured pork, then present on a platter in lieu of those high-in-nitrates meats like salami, prosciutto di parma and smoked ham you may have traditionally served.
If you feel like you’ve gotta have that ‘crunch’ you really don’t have to default to potato chips. Try slicing and baking eggplant. It sounds funny, I know, but if you slice it thin and broil it while continuously turning it, it dries out and crisps up nicely and acts as a great substitute for a cracker!
Offer a wide variety of beverages including flat water, sparkling water, ‘spa water’, made ahead of time by simply slicing lemon, lime, cucumber and kiwi and adding a few pieces of each to a pitcher of filtered water, as well as chilled green tea. Even those who are partaking of the alcoholic drinks will thank you later for at least keeping them from getting quite as dehydrated as they otherwise would’ve!

Don’t get me wrong, I’m not trying to convince all the die-hard fans that they should watch the game while enjoying a nice fresh platter of celery sticks (although I must confess, I don’t think there’s anything wrong with that, per se).

I’m not here to tell you to expect that your frat buddies from college or your colleagues from work would be thrilled to come to your home and find nothing but steamed kale on the menu for game-day, but if you’ve at least got some healthy alternatives that actually taste good, you won’t feel like you’re missing out on anything!

You may opt to offer some of the normal fare, and that’s fine, too; the last thing I’d want to have happen is to create a situation where you feel your eating is making you into an oddball!      You can still opt to stick with all the healthy goodness you’re providing.

Finding your balance about what works for you in the overall grand scheme of things, is the key to making Paleo stick long term.

Bars for that Ubiquitous Grey Area of Travel

Energy bars.

Another very relevant topic both for athletes as well as travelers on the go. I know I’m in the minority in that I’ll make it a priority to pack veggies, proteins and fats to take with me on board; it does take time and planning and certainly for many, such as busy execs hopping on a plane right from the office, there may not exactly be all the time in the world to pop into the break room and whip up a salad to go.

On the same token for athletes, there’s a time and a place where we may not have time to make the delicious Homebrew I wrote about yesterday.

Here’s where bars come in.

Rule of thumb: bars can be part of the Paleo diet…but part is the key word. If you’re at home and the fridge is stocked with the fruits of your labor from your hour in the kitchen, a snack or meal made of broccoli, roast chicken and some avocado is a far batter option.

But on the plane, or on the go from a workout, there are a few bars that you can find easily that can also do the trick

1 ) AMRAP

One of the first actually Paleo bars that I’ve seen, this bar is based on the Cross Fit acronym for As Many Reps As Possible (I had to learn this, not being a Cross Fitter myself). Using egg protein powder and other ingredients that truly stay up to par with Paleo, it’s a good option for a workout recovery food.

2) EPIC

When you’re siting on a plane or a train between meetings, you don’t exactly need the fruit sugar you’d find in most bars. EPIC bars are, I hate to make the comparison, almost like a clean version of jerky but oh-so advanced. Grass -fed bison, beef and lamb as well as pastured turkey rounds out the scope of a viable protein option on the go.

3) The Paleo Diet

Endorsed by none other than Dr Cordain himself, this one is another feasible option to check out, and now they’re in Whole Foods!

Balance it out, eat fresh when you can, but don’t hesitate to throw a few of these in your Tumi or in the drawer of you desk at work. Keep that thermic effect going all day long by making sure you’re getting enough protein in.

Viable Options for Protein on the Go

Protein Powder.

How can it be Paleo if it’s been dried and dehydrated? Is it really the equivalent of enjoying a grass-fed burger in a lettuce wrap or wild tuna sashimi? Of course not.

Yet many of us, myself included, are, or used to be, hung up on the idea that it’s a stellar protein source and something we definitely need during a workout to build energy levels or as a great way to stave off hunger during the day.

True on both counts- insomuch as we do, in fact, need adequate protein, and that’s more than what the MyPlate schematic recommends, for sure, but as far as relying heavily on daily protein powder, it’s another story.

I know I’m dating myself here, but do any of you remember the days of MetRx protein powder? Early to mid 90’s, marketed towards both body builders as well as (gulp) people like me, a former ‘gym bunny’?

Prior to that, there was another interesting protein powder available, only it wasn’t yet sold as such. Did you know that soy protein isolate was first approved for use in the US as a packing material? Nice!

I was also, during my vegan stage, a proponent of ‘plant based’ protein powders. Can’t even believe that I used to think I’d get enough protein from rice, pea, hemp and chia; sheesh!

Anyway, back to the present- many people who do opt to go the powders route are now going for whey- based protein.

Without getting too much into the whole ‘there’s no dairy on Paleo’ issue, just know that

a) just because you don’t feel bloated or gassy when you ingest any dairy products, it doesn’t mean they’re not taking a toll and

b) if you have an autoimmune issue or celiac disease, you definitely want to avoid it, as gluten is very cross reactive with gluten.

So what are we left with?

1 ) Enter the egg.

And why not throw in some beef, too?

At present, there are a couple of protein powders I like and will use for an in a pinch situation. This week, while I’m traveling and training internationally, and I’m not sure I’d be able to find fresh, local eggs that I’d be willing to eat raw, for me, it make sense.

My favorite powder in this category is Paleo Pro. LINKS (Enter code 15NELL to receive 15% off your order.

2 ) But what if you have an autoimmune issue and eggs are a no-go?Not to worry here, ether; think grass- fed beef.

Julian Bakery offers one in this category; be sure to tell them Paleoista sent you!

3 ) And if neither suits you?

Fish! Amino Marine offers you a deal, too, if you enter Code Paleoista1 to receive 10% off your order.  They offer a few Paleo options and it may sound unlikely, but I tried it and liked it, otherwise I wouldn’t be sharing it with you!

Remember, the take away here is not that you need to chug scoops of powdered protein on a daily basis.

When you’re in a pinch, or a grey area as I refer to it, this may well be the best option when you simply can’t find a piece of fresh salmon.

And while I’m here with all these athletes, I’ll be encouraging them all to get in the habit of recovering properly with my favorite Paleo recovery drink, the recipe for which I learned long ago in Dr. Cordain and Joe Friel’s the Paleo Diet for Athletes, Homebrew.

If you go long and you’re still relying on all the commercially available powders, you’ve simply got to check it out. You won’t believe how good it tastes, how cost effective it is and how well you recover.

Check out Pocket Paleo Workout, too, for more ideas on this topic.

Traveling Paleo

OK, so you’re traveling internationally, perhaps you don’t speak the language all that well and you can’t find organic kale or grass fed beef. Must you throw caution to the wind and opt for whatever you happen to encounter without even attempting to find something a bit healthier (and gluten, dairy & soy-free)?

Nope. Not for a second.

And while certainly, some countries’ cuisines are far more easy to adapt to Paleo standards (Mexico being one of them), it’s pretty rare for it to completely be a lost cause in most places.

The image above reflects one incredibly easy way to modify a local fave without too much hassle: simply order fajitas without the typical toppings and ask for some lettuce in lieu of a tortilla.  Done.

By following the tips below you’ll make the best possible situations become viable options and allow yourself to enjoy local food without paying for it later, in the worst sense of the word.

• Research ahead of time what the place you’re going to is known for, any key restaurants you’re going to be sure to visit and which options make the most sense. Here, for example, it’s incredibly easy to order local grilled fish and a range of fresh veggies. It’s easier on you and easier on the chef compared to ordering a burrito with no cheese, no sour cream, no tortilla and no beans.

• Learn some language. While you don’t need to become fluent overnight, being able to speak a few key phrases, such as ‘gluten-allergy’ will further heighten your chances of being able to order properly and partake without risk of being contaminated.

• Bring some healthy options along with you. While I’m not suggesting you try brining a frozen side of beef in your checked baggage, there are some healthier-than-the-usual, travel friendly options that truly do come in handy in this tricky situation (travel). Stay tuned for more tomorrow on a few of my favorite products that are perfect for this!

• Finally, plan accordingly if you are going to have a splurge and hopefully if you’re doing this, it’s something you’ve tested on its own after your 30 day 100% Paleo intro period. (Incidentally, I’d love it if everyone stayed here for the whole time, but client experience over the years has proved time and time again that there are different levels of Paleo-ness that suit different people and the bottom line is that even if you’re more Paleo than you used to be, you’re on the right path!)

For me, eating something with gluten is never an option…never, simply because I’d rather not eat anything that I know will make me really, really sick. I’d prefer a chewy viscous glass of Cab as my indulgence. When you’re having this special little extra, balance out your macros during the day as well as activity to reflect it. If you’re having wine, simply be sure to load up even more on veggies and add some good protein and fat, cutting down on fruit for that meal as you’ll get enough sugar from the wine. See where I’m going?

By staying on track during travel, you’ll actually be able to enjoy the whole trip more and maybe even come home a few pounds lighter, rather than getting ill and packing on a few.

Paleoista Mex

Greetings from Mexico!

Nope, I’m not coming to you poolside, sipping a margarita, whiling away the time reading a silly chick-lit book.

I’m actually here for work, but it hardly feels that way! Nearly six years ago, I began working with a gentleman who’s become one of my longest- term clients and best referral sources. Inaki de la Parra  is an elite ultra endurance athlete and coach. In fact, he’s not only a coach, he’s a coach who coaches along with my own coach! (How’s that for word repetition?)

Cutting right to the chase, Lifesport Mexico is a newer branch of my coach’s (oops, there’s that word again) business, Lifesport, based in Canada. Lance has coached me for seven years and he’s like family now.

So, when he and Inaki partnered a while back, it couldn’t have been a better fit.

And now, I’m thrilled to be a part of the 2015 January Lifesport Camp, held in Merida Mexico, where I’ll be presenting on Paleo eating for triathlon performance as well as how Paleo eating helps us all achieve optimal health and just feel better.

As a Paleo endurance athlete myself, it’s particularly enjoyable on a personal level to have the opportunity to speak to like-minded individuals to shoot the breeze about all things Paleo and enjoy some local, delicious Paleo-Friendly cuisine.

BTW, if you’re wondering how to eat Paleo Mex and thinking it’s all about burritos and nachos, you’ve got a lot of great surprises in store in blog posts and recipes in the upcoming days.

Meanwhile, if you’re still getting past ‘how can an endurance athlete keep Paleo’, be sure to check out Pocket Paleo: Workout.  With the foreward written by renowned triathlon coach (and Paleo eater himself), Joe Friel, it’s a must-have guide for your endurance fueling arsenal…and it’s only $2.99!