Nell Stephenson's Blog, page 34

Your Paleo 2015: Fine Tuning Your Paleo Goals and Choosing Top Priorities

Now that you’ve got your first run at your 2015 SMART Paleo goals lined up let’s fine tune a little.

Have you come up with 20 reasons why losing weight is finally going to happen this year, for instance? Maybe 20 is a bit of an exaggeration, but the point remains: if you cannot see good reasons, and I stress the plural here, to carry out what you’ve listed as your goals, think them through a bit more and perhaps but some on the back burner.

You’ve got to make sure that each and every action item on your list is first and foremost something you want to do, something you believe in and not something that you’ve reluctantly added on just because you ‘should’. Your doctor telling you to lose weight otherwise you’re going to have to start taking meds for hypertension, your significant other threatening to walk if you don’t get your butt off the couch and to the running trail and your kids being upset that you can’t keep up with them on a hike are valid, poignant reasons to enact goals, but ultimately if it doesn’t ring true to you, you’re not going to budge. (In this case, figuring out why you’re not bothered about these issues may be a goal in and of itself! Yoga…meditation anyone?)

So how many goals are on your list, then?

And how many mean something significant to you, to the point where you’re willing to be slightly uncomfortable (only inasmuch as it’s a bit of human nature to be uncomfortable with change…but that’s how we make change in the first place!) for a brief period of time to being to get through the rocky part with the trust and confidence that the outcome will be worthwhile?

Choose a few off your list, those that are most important, most realistic and save the rest for another time.

If you’re new to the Paleo arena and are about to start a new job on January 5th and have just moved into a new apartment, you may be better off having one first goal simply to learn what Paleo really is, rather than decide that on top of everything else, you’re suddenly going to begin grocery shopping, cooking and omitting all processed foods right away.

All forward progress is crucial, commendable and that in and of itself shows signs for positive change, much more so than a broad overview lacking detail which might present itself as ‘I tried Paleo at 100%, it was too hard and I’m still fat’.

Write up your top three, or perhaps even five and sit with them overnight. If anything doesn’t feel right, change it! And be sure to tune in tomorrow where we get to the fun stuff: how to celebrate New Year’s Eve, Paleoista Style! No deprivation, no ‘cheating’, no worries!

Your Paleo 2015, Part I: Setting Goals, Not Making Resolutions

Resolution: a firm decision to do or not to do something.

How many times have you ‘firmly decided’:

to exercise every single day

to never eat chocolate again

to stop drinking all forms of alcohol in one fell swoop

to get more rest

to…?

And for how many years have you make this firm decision with the intention that it would just so happen to begin on January 1st?

Finally, how many times did you allow making this firm decision to somehow make you feel you should then go completely off track for the remainder of any given year since, after all, you were going to get your act together in a short while, once the New Year begins?

Here’s an idea: how about not making resolutions?

How about goals instead?

Goal: the object of a person’s ambition or effort; an aim or desired result.

And not just a goal, a “SMART” goal:

Specific – target a specific area for improvement.

Measurable – quantify or at least suggest an indicator of progress.

Assignable – specify who will do it.

Realistic – state what results can realistically be achieved, given available resources.

Time-related – specify when the result(s) can be achieved

Let’s play this out.

Scenario A:

You’ve been reading about Paleo, and are aware that you could really stand to benefit from it quite a bit. You firmly decide you are going to cut all grains, dairy, legumes and white sugar.

But you never really put two and two together to make the connection that when you eat gluten, you get a headache, and you also didn’t give it long enough of a trial, so three days into your first stint, you thought you’d implement a bit of the good old ’85% Paleo idea’ and have a sandwich for lunch. So, slowly but surely your firm decision to go Paleo turned into nothing more than a three day stint at adding a bit more veggies and making some better protein choices (still a good step in the right direction) but overall, not likely the amount of progress you’d have had if it had been positioned a bit more clearly, like a goal rather than a resolution.

Scenario B:

You set a goal to implement the Paleo diet into your lifestyle.

You then break it down into the five components of a SMART goal, but first, make sure you’re clear as to why you’re doing it, how long it’s realistically going to take for you to see results as well as being honest and kind enough to yourself to determine if you’re going to give yourself a chance to see it through. (The answer to ‘how long’, by the way, varies greatly from person to person and depends on what their individual reasons for trying to improve their food choices are. If you’ve got acne, you’ll begin seeing results very quickly as skin cells regenerate very quickly; autoimmune conditions, however, can take significantly longer as neurological tissue is much slower to respond).

Don’t misread this; any small steps you make toward being more Paleo are certainly worth acknowledging and incorporating. The key is to be sure to associate how big to how small the steps are in relation to what your desired end result is. Two people who are exactly the same height and have exactly the same amount of excess body fat to lose could arguably be two very different case studies if person A goes 100 % Paleo and adds more sleep and a consistent exercise routine to their life while person B simply goes gluten free, cuts down a little on sugar and goes outside a few times per week to walk.

There’s no wrong approach; just sort out which one is more applicable to you and set your goals accordingly.

Using person A, then, the SMART Paleo 2015 goal could be:

S: build into a completely Paleo diet over the course of one month to then test full Paleo for 30 days.

M: eliminate all gluten during the 1st week of January. The second week: cut out all grains. The third week: cut out all grains and all legumes. The fourth week: cut out all grains, legumes and dairy, (By February, you’ll be ready for a 100% 4-week Paleo trial!)

A: you must do it. If you’re not ready, it’s not going to happen.

R: since you’ve already gone through the exercise reviewed above, this should be clear. In a one month build to a second month of 30 days of 100% Paleo, it’s reasonable to feel more energized, have better digestion, improved quality of sleep and lose a few pounds. Set this up as though you were making suggestions kindly to a dear friend, rather than trying to come at it from an angle where you’re acting as a warden to yourself and trying to force the idea of losing fifty pounds the first week. Not fair. Not realistic.

T: In two months’ time, all of the above can realistically be achieved, but you’ll want to reward and remind yourself along the way, so set up a way to track, whether it’s by keeping records of sleep using an APP, your weight by weighing in once weekly on the same scale under the same conditions and so forth.

Keep both the big picture and the small picture in mind simultaneously, be present and focused and remember that you’re the one in control of what you put in your mouth and the subsequent positive effects or ramifications.

One thing I can promise you, without even knowing your goal, is that with rare exception, properly implementing a Paleo lifestyle is going to benefit you in the long run, even if you are feeling worried it’s going to be too painful to stop eating cereal or bread or tofu.

Go ahead and freestyle now; list out all your preliminary goals now and tune in tomorrow for more on fine tuning and choosing your top priorities!

Anywhere You Go, You Can Move

Got feet? Got legs? Got a body? Ah! Then you’ve got all you need to keep moving wherever you are, whether you’re on a tropical island vacation, on top of a snow-dusted mountain or in an urban jungle during your lunch hour.

Set aside any travel during the year you may engage in for sport; this is a different scenario because you’ve got to schlep your bike and gear or skis or golf bag or whatever it is you do.

With walking or running, all you need, really, is some appropriate footwear (and gear for whatever climate you’re in which, arguably, you’d have on hand anyway), and you’re set to go.

Not only will your body and mind thank you from a physiological perspective, you’ll also see some sights you’d never have noticed if you’d been in a car or taxi or bus.

Perhaps you’re reading this post on vacation right now…there’s no time like the present for action!

I’m heading out for another run in the lovely English countryside myself. Cold? Yes. Muddy? Absolutely. Guess what? I’m waterproof, I’m bundled up and therefore, why not?

By the way, can you think of another exercise that’s more Paleo?  Aside from running after a beast, of course…

Waiting Until the New Year?

It’s December the 27th. New Year’s Day is a mere five days away.

Are you all set with your resolutions?

Is January the 1st the day you’re suddenly going to eat veggies at every meal, avoid cookies at the office and spring out of bed at 6 am to head to the gym?

Sound a bit over the top?

It could well be;  if you’re like many who’ve gotten into the habit of not exercising, not making the healthiest of choices and perhaps delving a bit too much into holiday excess.

So what is going to make January the 1st any different from June the 3rd or October the 13th?

It’s just a day.

Yes, it’s the start of a New Year but to add unrealistic stressors to your life in the form of a series of new habits you’re somehow suddenly going to add to your regime, might not be the best approach.

Why not start now?   And with a small step?

Even if you’re still in the midst of indulging in holiday candy, leftover pie and a bit too much port with dessert, if you add ‘getting in a walk’, now, you’re ahead of the game.

On the same token, if you’re already a regular exerciser, and you’re trying to talk  yourself into believing that the 45 minute elliptical trainer will ‘cancel’ out the pancake festival you had for brunch, simply swapping those flapjacks out for some eggs and sauteed spinach will also set you on the right path.

In other words, sure, go ahead and set some goals for 2015, but at the same time, keep in mind that purposely adopting the mindset that you’ve ‘got to get in one last hurrah’ (kinda like couples who go their separate ways for pre-wedding parties in Vegas for the same), can indirectly set you up, even if subconsciously, for a regime too strict, with too much deprivation that is, in effect, unsustainable.

Take it in small steps, start now and take pride in your forward motion toward your long term goal toward health.

Use Up Those Paleo Holiday Leftovers; Making Refrigerator Surprise

Your feast was delicious, delectable… and far too much food was prepared.

Sound familiar?

I’m guilty of this.  More often than not, I end up making ‘food to feed an army’ as my husband says.

But it doesn’t go to waste.  Sure, you can certainly use up the turkey by making a savory soup, but if you’re tired of that and are wondering what to do not only with all the other leftover dishes you prepared, but also the odds and ends of ingredients, you’ve got the perfect scenario to make what I’ve long referred to as refrigerator surprise.

Start with the leftover protein and throw it into your Dutch Oven or slow cooker.  Add the leftover roasted veggies, too.   And the mushroom ‘stuffing’ you made… yes, scoop that in as well.

Now we get to the interesting parts.   The half onion that you didn’t use, the four stalks of celery and the extra squash you were going to eat on Tuesday all go in, too.

You see where I’m going.

Add some sort of liquid; enough to almost cover the other ingredients; you choose whether to go for water, homemade broth if you have any on hand, a splash of red (the 1/2 bottle that remains from the feast yesterday that wasn’t properly vacuum sealed is perfect here)… all are great options.  Finish off with a bouquet garnis of whichever herbs or spices you have on hand, tied nicely with a bit of kitchen twine.

Then, allow this mixture to slow cook on low for a couple of hours until meat falls of any bones (if you’ve used a carcass) and/or until the flavors have had enough time to develop properly.

Let cool, serve and enjoy.

It gets better.

After you’ve eaten and there’s still some left, remove any bones and the bouquet garnis, puree and freeze to enjoy, perhaps in a week or two, before you tire of the flavors that we’ve been forced on over the last few weeks.

Nothing wasted, and a nice variety of meals developed from one single meal!

Healthy, Happy Paleoista Holiday Tip of the Day: Have a Very Merry Christmas

There’s something magical about Christmas.

It doesn’t matter how old we get, or where we are or what else might be going on in our lives at present…the important thing is to enjoy the time with loved ones around us and to share in the holiday spirit.

Have a wonderful day with family or friends, really reflecting on this wondrous time of  year.   Enjoy  your Paleo holiday menu and treat yourself to a slice of Paleoista’s Pumpkin Pie

From my  home to yours, wishing you a very Merry Christmas!

 

Healthy Paleoista Holiday Tip of the Day: Celebrating Christmas Eve with a Paleo Twist

What does your family tradition for celebrating Christmas Eve entail?

Carols around the fire, sipping spiced cider?   A grand celebration with cousins, aunts and uncles? Or a quiet, more intimate gathering of just those closest to your heart?

However you opt to spend the night before Christmas, it’s easy to create a Paleo friendly holiday meal tonight, with all the foods and flavors you love with perhaps just a slightly different twist.

In my family, we’ve grown accustomed to ordering take-away from our favorite Indian restaurant. From tandoori chicken to lamb tikka and Bhindi Masala to Baingan Bharta, not only do we enjoy the wealth of flavors, but given that the days leading up to Christmas tend to be rather busy in the kitchen, it’s a nice time for a little break from all the cookery!
One client who comes from a traditional Italian family, who found 0ut at age 37 that she had celiac disease had a tough time the first year during the holidays, trying to explain to her mom why she wouldn’t be partaking of many of the offerings on the table.  She got through it, and now finds the perfect balance by bringing her own homemade marinara and spaghetti squash to enjoy along with the array of seafood prepared by her family.

No matter what the tradition may be, there’s always a way to balance out keeping up with your own personal nostalgia and enjoying every bit of the festivities without feeling like you’re missing out simply by not eating a certain few ingredients.

Happy Christmas Eve!

Healthy Paleoista Holiday Tip of the Day: Finalize Your Feast

If you’re hosting, now’s your chance to double check you’ve got plenty of  of veggies on offer for your holiday table to compliment the star of the show, whether it’s a traditional wild turkey or goose, or something a bit more off the beaten path, such as pheasant as I described last week in the latest article I wrote for Dr. Cordain’s site.

The more variety you have on offer, the higher your success rate will be in terms of pleasing all the guests at the table, from the pickiest adult to the most finicky child.

And the more color that graces your table, the more lovely the presentation will be.

Looking for last minute ideas?

Go local (whatever grows near you is inherently going to taste better than something that’s been picked before it was ripe, waxed, chilled and shipped thousands of miles)
Go seasonal (what better way to be ‘seasonal’?)
Go colorful (the visual as well as the olfactory component are equally important components of the dining experience, after all)

So long as you have your main theme set for the big feast, you can be a bit flexible with what you’re serving on the side, as long as the category of ‘fresh veggies’ is checked off once, twice, three times and maybe more.

Worried about prep?

Saute it (what doesn’t taste delicious in garlic and oil?)
Steam it (a great option to serve as simple side to not steal the show from other flavorful dishes on offer)
Serve it raw (take about easy, peasy and perfect to nibble on, prior to the main event!)

Bottom line- there’s no wrong answer here, and your chances of making a ‘mistake’ are slim to none when it comes to cooking (versus baking) for two key reasons.    In my opinion, there are two things that would render a meal beyond repair:   over salting or burning

Since we don’t cook with salt on a True Paleo regime, the risk of over-salting is non existent
There does exist the chance of burning, but if you cook at a lower temp, which you’re doing anyway, especially if cooking with olive oil, that risk goes down significantly and further, by keeping a close eye, the risk is reduced even more…so, in other words, don’t stress about it.

Focus on quality, freshness and let the flavors speak for themselves as you round out the holiday table with the best your neck of the woods has to offer!

 

Healthy Paleoista Holiday Tip of The Day: Choose Last Minute Gifts Wisely and Give Food!

It’s a scramble!  Christmas is a mere three days away and you’ve still got gifts to buy!

Yikes!

Don’t panic…there is still one very viable options that makes a great gift, that all of us can use:  food.

Real, fresh food, of course.

It’s incredibly easy to go online, point, click and voila! You’ve sent a box of chocolates to your Auntie or a basket of cookies and candied nuts to your cousins.

Well, why not do something equally as easy but with a healthy twist?

As in…fruit!  Better yet, veggies!   Or, equally as valuable: proteins!  What better time than the holidays that to surprise a loved one with a delivery of wild game that comes with recipes and preparation tips?

There are several routes to take here.

First, and certainly my favorite, is to contact your local CSA and find out what their offering might be in terms of a holiday gift delivery for friends, family and colleagues.    I found one near my parents home one year, for example, that was happy to offer a few month trail which they ended up extending after the gift period elapsed.

Another option is to go online and find what nationwide options exist.   Large companies like Harry and David or Melissa’s both offer produce basket options which make outstanding gifts.

Finally, if you’re veering toward the wild game option, have a look at eatwild.com which is a nationwide directory of humanely raised and wild meat, game and poultry vendors, many of which are worth looking into for the gift idea.

Giving food is perhaps one of the most fundamental, and most highly appreciated things we can possibly do.

 

 

Healthy Paleoista Holiday Tip of the Day: Cozy Up With A Cuppa

When it’s cold outside and the light of day grows shorter, especially today, on Winter Solstice, it’s easy to think of seasonal drinks that might be traditional, but are anything but healthy.

Spiced Rum Punch might sound warming, and a a mug of homemade egg nog, too, but given that there are so many other alternatives, why not skip the inevitable side effects and go with an option that will not only warm your body, but will also conjure up holiday nostalgia simply by their smell, all the while providing heath benefits to boot!

I’m talking tea!

Whether you opt for the simplest of options- picking up a box of tea sachets at the grocery store, to brewing the perfect cup with tea leaves and a filter, or going as far as to create a custom blend of exotic flavors  (check out Art of Tea!), there are endless possibilities to what you might come up with to warm your spirit, soothe your soul and cozy up with a cuppa on a cold, winter’s night.

In fact, I think a piping hot Rishi green sounds perfect right about now!