Nell Stephenson's Blog, page 43

To Say It or Write It, Or Not? That is the Question.

Back in 2005 when I first learned about the Paleo diet, and it proved to be what helped me heal from over two decades of GI distress, I wanted to tell everyone and anyone about it.

And I did!

It evolved overtime to become the focus of my career and in earlier days, I found it hard to suggest people cheat, or follow an 85% rule or any other permutation, for no other reason than I was so incredibly passionate about the simplicity and beauty of how eating real food, and not eating things we’re not meant to be eating, can allow us to heal our bodies.

Over time, however, I noticed a few things.

For one, being too dogmatic can be a put off for many.  Not that I have changed my views; I still whole heatedly feel that we’d all benefit from being completely Paleo, but at the same time, many find heading there in stages is a better approach for them.

And there’s nothing wrong with that!  If you take the example of someone who eats a very low quality diet and never exercises, and their step one is to add some greens a few days per week, even though they’re still eating gluten, dairy and soy, and get them out and walking for 15 minutes a day, that is still heading in the right direction.

Another thing, and this is less positive, is the amount of Paleo misconceptions that abound now.  The idea that we can make a deliciously decadent treat out of honey, dates, ripe banana and raw cacao for a special occasion once in a while has spun into a plethora of making said treats, but relying on them as staples of a daily regime.

That, coupled with the approach of going Paleo by recreating processed foodstuffs inherent to the Standard American Diet and working backwards, replacing white flour with almond flour, swapping Crisco for butter (neither of which are Paleo) and relying on thickeners from guar, xanthan and carrageenan gums for the end result of products that insert the word Paleo and then hop on the bandwagon to make a buck.

While savvy from a business sense, it does nothing to  help promote the Paleo approach.

In the words of Dr. Loren Cordain, the idea of Paleo is to ‘mimic what our ancestors ate with foods that are readily available to us in our grocery stores, farmer’s markets and our own backyards’.

So we don’t need to hunt and gather ourselves, although we certainly can, but at the same time, the idea is not to eat ‘Paleo-pancakes’, ‘Paleo bread’, ‘Paleo Brownies’ and”Paleo ice-cream’ on a regular basis.

How often should we indulge?

Let’s consider the beehives and honey example.

Did cavemen gorge in honey every day?

Not likley.

Studies indicate they’d likely come across a beehive now and then and they likely would have gorged themselves, and then not had more until the next time they happened upon another hive.

That’s how often we, too, should partake of these treats that, despite being gluten-free, soy-free and (sometimes, but not always) dairy-free, are still not in keeping with the whole idea of the Paleo regime.

And this is why I beg the question above.  There are times I don’t even want to use the word as it’s become so daunting to so many, and the more we perpetuate that it is another other than a very simple, healthy natural way to eat, the more the confusion will persist.

Even the publicity Paleo has gotten from certain populations and communities can be seen in varying lights.

On the one hand, it’s brought substantial awareness, but on the other hand, it’s also brought the idea that Paleo is only for certain demographics, such as Cross Fitters and that it’s only remotely possibly to maintain if there is support from an entire group.

And that’s just not accurate.

Paleo is simply all about eating real, fresh, local food and moving and getting rest.

You can run barefoot, but you don’t have to.

You can wear special glasses to block out light, but you don’t have to.

You can eat bacon now and then, but it is of utmost importance that it comes from pastured pork and that it’s uncured.  Oscar Meyer does not cut it.

And you can Cross Fit, or not, or run, or not, or play ultimate frisbee, or not, but none are mandatory.

Just eat food. And move. And that is Paleo.

Truly.

If you’re doing that, and leading by example, than we’re all on the same page and helping to share some really valuable information with friends, family, colleagues and anyone else who’s interested.

But if you’re eating bacon every day, along with regularly consuming Faux Paleo treats, not losing those pounds you’ve been trying to shed, haven’t seen any improvements in your skin (could be the grass-fed dairy) and aren’t noticing improved digestion (maybe you’re not eating veggies at each meal), before you a) tell others you’re doing Paleo and b) share that it’s not really working, please, please do yourself and others a favor and check in to what you’re really eating and how you’re moving and see if it really is Paleo.

If it’s not, it’s really not helping create awareness and we’re going to keep seeing the same poor representation and analysis of Paleo that was demonstrated on yesterday’s Good Morning America, with the expert concluding the same old things- it’s too low in calcium and fiber, too high in animal protein and not sustainable for the long term without cheating.

It’s just not true, and it pains me to witness it being so grossly misunderstood.

How on earth is eating loads of fresh veggies with wild proteins and satiating fats not sustainable?

Man, oh man…

Good Morning, Paleo

Paleo on Good Morning America today- did you catch it?

Entitled Popular Paleo Diet Becomes Way of Life for Some with a description as follows, “The Paleo diet-turned-lifestyle phenomenon mimics how our cavemen ancestors ate, slept and exercised.”, it opens with the commentary that the Paleo lifestyle is not just about what we eat, but how we move and live overall and we are  first introduced to a young couple who follow the approach.

And they own a ‘Paleo Chocolate’ company.

Next, we see the integration of movement which is fairly portrayed via walking, wearing Vibrams and playing frisbee. I liked this part since the key is to get moving in any way, shape or form (and, btw, five-finger shoes are not mandatory).

We then see what a typical meal is like.  There is bacon, of course.

Later, blue-blocker glasses are donned in order to block the rays we get from artificial lighting and TV.

Good to see they’re hitting all the stereotypes.

This is not to imply that there’s anything wrong with wearing Vibrams, or Blue Blockers or eating (natural, uncured) bacon now and then, but to make it seem like all of the above are important components of the Paleo regime is a bit off the mark.

On the upside, we get a few minutes of Mark Sisson who points out that this healthy approach to living is not, actually, just a hot trend and backs up what Dr. Cordain often says in that if it were a fad, it would be the longest running one, since it’s been going on for 2.5 million years.

Then a cutaway to the in studio expert, who agrees that the Paleo diet is healthy…except, of course, for the ‘facts’ that:

‘if we eliminate entire food groups, we cannot get enough calcium or fibre..blah, blah, blah’
“the list of foods to stay away from is huge”
“it’s really tough to stay on this because of the deprivation and restriction”

He offers the bottom line, however that the ‘diet is safe if you have the community to support you’ (good thing he’s not making it out to be cult-y…) and it’s hard to live in 2014 like Fred Flintstone (great), so if we ‘learn to cheat a little bit’, we can then implement the approach into our own daily regime.

Sigh.

I don’t know whether to be happy that at least they got some of the facts right or be disheartened about the same old nonsense offered by the expert about the lack of calcium, fiber and feasibility to maintain it.

It still seemed, to me, to be a less than accurate portrayal of how True Paleo living can be, in that it offered only one approach  to integrating it.

I find it appeals to more people when it’s presented in its simplicity- eat real food and move.  That’s it!

Check it out for yourself.

They close with ‘could you go Paleo?’ and an invitation to tweet them at #SocialSquare

What will you tweet?

Go Nuts at Whole Foods

If you’re a Whole Foods fan like I am, you’re well aware that many have a sizable bulk section which can come in quite handy for those times when you need just a little of this or a pinch of that.

Granted, many of the contents in those bulk bins are more in keeping with other types of eating regimes than Paleo; dried beans, grains and flours, but there certainly are a fair share of foods we would want to have on hand.

Namely, raw nuts.

And even more importantly, something I saw for the first time at my local whole foods- sprouted raw nuts.

And yes, this was cause for excitement.

Not too different than when I come across a veggie I’ve never seen before or the most lovely (whilst unusual looking) Heirloom tomato, coming across healthy foods that weren’t previously offered at any particular store or restaurant is rather exciting, indeed.

Since all nuts and seeds contain phytates, which are anti nutrients and inflammatory to some, and to all when eaten too much or too often, soaking and sprouting is a fantastic way to lower the downside of eating them.

And for those who feel super pressed for time and don’t want to conduct the process themselves (it’s neither difficult, nor time consuming, but for many, it’s one extra thing to do),  it’s a really easy way to get the best type of nuts without doing any extra work.

Be on the lookout for raw, sprouted nuts at your local Whole Foods, grocery store or farmer’s market and when you find them- stock up.  They’ll keep perfectly in the freezer due to their high fat content!

Go ahead, go nuts!

Ironman Racing, Iron Hearts and Saving Lives

With all the stories we read now about chronic cardio and how going long is a bad idea, here’s an example of the exact opposite, and it’s on a personal note that I share this story with you, as it’s about a very dear friend.

Nearly ten years ago, a private training client introduced me to her friend, Jenn, who was also looking for someone to work with on her own fitness regime.

Jenn did become a client, but she and I also became fast friends and when both our spouses coincidentally had to relocate at the same time to Seattle for work, we were thrilled to know we’d have at least one friend in a new city.

Over the years I’ve gotten to know Jenn more and more, and she’s one of the most amazing woman I’ve ever had the honor of spending time with.

Aside from her demanding career as a court reporter, she has the toughest mental constitution I’ve ever come across.   She doesn’t let anything stop her!  Her will and determination took her from being a short course triathlete to an ironman athlete, and if that’s not impressive in and of itself, take into consideration that she found out at a very young age that she has a heart condition that could’ve proven fatal….had she not been engaged in endurance training!

Had it not been for the fact that  she was so fit, according her her doctors (not just conjecture) she would quite likely have not survived the condition she has, which is called sudden cardiac death syndrome.

Having lived to tell about it, and having come back even more the fighter she already was, she has a mission to raise awareness and support for the organization whose goal is “to get the world heart-smart and heart-healthy. Along the way, we seek to inspire, educate and motivate individuals, organizations and communities to live a heart healthy life”, the Ironheart Foundation.

Her is her story:

I had always been into health and fitness, but in 2006, my friend Nell put the little thought in my head that I could do an Ironman. It was an amazing moment when someone I respected so much thought I could do something so big. It took four years, but in June of 2010, I completed my first Ironman. The finish line was the most magical experience of my life.

In November of 2010, I had my “heart incident.” I never knew I had a congenital heart defect known as sudden cardiac death syndrome. My doctors told me that had I not been as fit as I was, I would have never survived. So endurance sports saved my life. Literally! Since the incident, I have completed 3 Ironman, 10 Half Ironman, 3 marathons, and countless half marathons and triathlons. My heart demands that I do this, and I refuse to let it down!

I am now on a mission to raise awareness about heart disease and help others. I am raising money for an incredible organization called Ironheart Foundation. By doing this, it also helps me to continue to compete in endurance events.

This is what Ironheart is all about: We make a difference by showing the power of our hearts. WE INSPIRE. By competing in endurance events, we show that our hearts can take us farther than we think. WE CONNECT. By partnering with some of the world’s leading cardiac professionals, we give you a link to the best care possible. WE SAVE LIVES. By putting AEDs in public access areas, we’ll create communities that provide the best chance of survival if a sudden cardiac event happens. All funds raised are tax-deductible and go to support these Ironheart initiatives.

Please support in any amount possible. Every dollar goes to great use and is very appreciated. Here is a link to donate:

http://www.active.com/donate/kickstartyourheart/jennsheart

Please take a quick moment to contribute; even a small amount will help, and please do your part to spread the word.

Paleoista Approved at Chipotle

Being able to grab something quickly and cost effectively is something that is a key component for many in terms of being able to stay True to Paleo for the long run.

Along with that comes knowing where we can safely eat without fear of being ‘glutened’ or eating hidden soy, dairy or other unfavorable allergens.

Chipotle is one such place.

Ditch the burrito, stick to the ‘bol’ and opt for the veggies in place of the beans and rice, then choose your proteins, chicken, pork or steak and you’ve got a pretty Paleo meal.

Beyond the food, I was very impressed when  yesterday, I popped in to the Chipotle across from my studio and asked my usual questions before ordering.

Not only did the staff know exactly what I was talking about, they knew which dishes had soy and which were gluten free!

Plus, a quick glimpse at their website shows their standards in sourcing their ingredients: local, organic and responsible.

For all intents and purposes- go for it.  When you’re on the go and haven’t brought your lunch, snack or dinner (breakfast too, if they were open earlier!) with you, it’s a very viable option for a quick meal.

Kudos, Chipotle!

Pocket Fuel Naturals- Perfectly Paleo Fuel!

Recently, a friend of mine, who is an avid runner sent me a text. She was about to go out for a long marathon training run and wondered whether a product she found in REI would be suitable in terms of keeping Paleo during training.

I’d never heard of Pocket Fuel Naturals, so I asked her to send me some more info…and boy, am I glad she did!

Pocketfuelnaturals, per their site, are whole food fuel.

They make two products: a nut butter blend and an energy shot.

The nut butters, made of nuts, seeds and dried fruit are a great option for long endurance training sessions, while the energy shots are “a rich creamy blend of cold brewed organic fair trade coffee with a touch of organic coconut milk and either Chocolate or Vanilla to get you going and keep you focused. Slow brewed to reduce acidity, enhance taste while delivering a great source of antioxidants.”

I tested both and was quite pleased; both from an fueling standpoint as well as knowing they’re far more natural than the gels I tend to rely on (the one not Paleo item I have in my diet for training purposes) when preparing for long events, such as ironman.

With ingredients we can identify as real food, they make a much better choice than most sports nutrition products out there!

Real food, like salted baked yams with coconut water and are ideal for longer, aerobic sessions, but for higher intensity, or ease of portability for racing, these are a great option for the long haul.

Check them out!

Running Barefoot: So Good, So Paleo

“Barefoot running….that’s for ultra runners, right?”, a client asked recently.

Well…sure.

But not only for ultra runners.

Actually, it’s great for all of us!

While it may seem strange at first, as we’re all so accustomed to thinking we need to be in our trainers for each and every workout, integrating at least some barefoot workouts can often provide the balance that may have been missing from your running routine.

Beyond that, there are countless examples of runners who’ve gone barefoot and found their chronic foot, knee, hip, back and neck issues have resolved.

This is not to say that simply by taking off your running shoes, all issues will resolve as there are many, many factors that can contribute to discomfort when running, as well as side effects that some seem to take as a natural part of the process, even though they’re not really.

Blisters, corns, black toenails, tight IT bands, sore knees and weak gluts paired with tight hamstrings are not to be considered ‘just part of what we have to endure as runners’ nor should they be viewed as ‘just part of getting older’.

If you’re someone who enjoys running and find that you’re being hampered by any type of mild discomfort to a chronic, nagging injury that keeps popping up and prevents you from regularly running, consider adding some barefoot workouts, but also review everything else that can be contributing including, but not limited to:

Running surface
Duration
Frequency
Intensity
Terrain Variability
Footwear – different shoes (or no shoes) for different terrain
Structural imbalances (getting a gait analysis from a skillet biomechanics specialist was a game saver for me)
Diet (hello, Paleo)
Sleep
Rest
Recovery
Cross Training

If you’re keen to give barefoot a go, do it in stages and pick your surfaces.  One great choice is the grass area that can often be found inside a running track.  Try it for a very short run first, and just like you’d ease your way into a new style of running shoes, adapt the same methodology in adding barefoot to your routine.

Personally, I prefer to wear shoes if I’m running on any other surface than grass or sand, while others go barefoot all the time.  Surely, you’ve seen the one or two token runners at a road marathon running the whole thing sans shoes.

Who’s right? Which approach is best?

That, my friend, is entirely up to you.

I don’t believe there is a one size fits all approach for almost anything; try it out, test it throughly and find your own balance.

But do consider, at least, the significance of the fact that walking and running are two things we are meant to be doing… as evidenced by the fact that we can engage in both with zero gear.

Get moving!

Autumn Root Veggie Medley Recipe

With cooler temps and shorter days, it’s clear that autumn has begun… even in LA!

Here’s a cozy meal to prepare that will provide a hearty feel to a meal that’s still completely Paleoista Approved!

Ingredients

2 pounds root veggies of your choice, such as carrots, turnips, parsnips and beets or a combination
1 large yellow onion
2 tablespoons coconut oil
1 sprig rosemary
Freshly ground black pepper, to taste

Instructions

Preheat oven to 400
Wash, peel and cube all root veggies and onion into even sizes
Place in flat, glass baking dish
Place coconut oil on top
Scatter rosemary on top
Bake roughly 45 minutes, stirring occasionally until browned and softened
Remove from oven and let cool slightly on wire rack
Serve on a bed of greens with your favorite lean protein

Bagna Cauli Cauda Recipe

Literally translated as “hot bath,” Bagna Cauda is a dipping sauce is commonly made using a base of butter and served along with fresh bread.

Cauliflower, with a taste that can often be rather on the subtle side, makes a great go-to for an ingredient to use when we want to thicken something without adding grain and without compromising the flavor profile too much.

Anchovy, garlic and olive oil can still take center stage in this preparation and eating it with veg enables you to keep 100% Paleo while devouring every delicious bite!

Ingredients

1 cup cauliflower florets, steamed
1 cup olive oil
12 anchovy fillets
6 large garlic cloves, chopped (use more if you like)
Crudites of your choice, such as radish, celery, carrot, bell pepper and cucumber

Instructions

Blend cauliflower, oil, anchovies and garlic in processor until smooth.
Transfer mixture to heavy medium saucepan.
Cook over low heat 15 minutes, stirring, occasionally.
Grind pepper on top, to taste.
Serve with vegetables

Keep cauliflower in mind for Paleoizing other fresh dishes, too, such as in place of garbanzos for hummus or as a base for other dips.

Paleo in the Times…And It’s Accurate!

We’ve all seen articles on Paleo in popular magazines and news programs, but all too often it’s a quick snippet about how it’s a trend, how it’s unhealthy (due to ‘lack of fiber’ or ‘not enough calcium’) and how certainly, it’s ‘not sustainable for the long term’.

Last week, however, a completely different, and far more accurate angle was presented.

The NY Times Style Section published a piece entitled “The Paleo Lifestyle, Way, Way, Way Back” on the 19th, and it begins with:

“To the uninitiated, the much talked about Paleo diet — a nutritional regimen centered around pasture-raised meat, eggs, fresh fruit and vegetables, and nuts, in the spirit of our cave-dwelling forebears — may seem like another low-carb fad, the South Beach diet dressed up in a mammoth hide. But the time has passed when it could be written off as a fringe movement of shaggy-haired Luddites with an outsize taste for wild boar meatloaf.”

They got the premise right!   And they acknowledged that it’s simply not a hot trend used by celebs to get ripped for their next role!

With references to several key figures in the Paleosphere, it covers not only what we eat, but how we sleep, exercise and even delves a bit into products used in daily hygiene.

Let’s keep this type of media coverage coming; the more people who can understand what Paleo really is, the healthier we’ll all be as as a whole!

Click here for the full piece.