Nell Stephenson's Blog, page 45

The Best Type of Exercise is the Same for Everyone

No, you didn’t read this incorrectly.  It’s true. There is one single answer that applies to all of us, regardless of gender, age, fitness background or logistics.

The absolute best type of exercise is…

Get ready…

the one you’ll do.

Seriously.

Clients ask all the time what the best cardiovascular activity to engage in would be for weight loss. Or what’s the best thing to tone the abs?  Or how can I reduce the extra fat I seem to carry on my hips/thighs/belly?

There is no one single activity that possibly be the only way to do ‘X’, certainly, but ultimately, if we choose an activity we actually enjoy versus one that feels punitive, it’s simply a lot more easy to make it a priority and make it a habit.

We see new fitness trends in the form of different classes to get you sweating in a group setting; if this is what suits you, then go for it!  If, however you find that you prefer the solitude of a long run on the trails and abhor the idea of training with others right next to you, then the hot new dance cardio class may not be your best bet.

Similarly, when a new client tells me how much they hate going to the gym, and then follows up the statement by mentioning that they just joined a great new gym near their house, we’ve got to take a step back an reassess.

Think about kids playing on a playground.  They’re laughing, skipping, hopping and jumping and having an incredible amount of fun.

So should we, when we’re doing our version of ‘play’; and that’s really what it is…play.

Free time is so precious these days; why not spend it doing some form of physical activity we enjoy, which makes us smile, makes our bodies feel good and perpetuates good eating habits?

Whatever it is you like to do that gets you moving, therefore, is truly the best form of exercise there is.

For everyone.

 

Easy Peasy Paleo…At CPK!

When I think of CPK (California Pizza Kitchen), I think back to college, back to the days when I first moved to LA and relished the opportunity to enjoy what I recall was one of their signature dishes- their chopped BBQ salad or one of their veggie-themed pizzas.

I was 19, on a college budget and CPK was was a reliably tasty option for a Saturday night date or a weekend out with friends.

Fond memories, for sure, but certainly not anything I’d think of as a go-to when suggesting a good place to dine, Paleo style, for a client.

I stand corrected.

As it turns out, my new studio is smack dab next door (OK, two stores) away from a CPK and I enjoyed a lovely, light lunch there today with a friend.

How handy that they have the gluten free dishes indicated and that there were actually many different options to choose from for a healthy, veggie & protein focused meal, whether you’re looking for a light salad (perfect for today, when it was 90 degrees!) or a heartier dinner.

I opted for a roasted veggie salad (sans corn), topped with grilled salmon- olive oil in place of dressing, while my friend went with the grilled asparagus, arugula and chicken.

Easy, Peasy, Paleo.

It’s getting easy to make healthier choices at many a restaurant ranging from neighborhood faves like CPK to upscale fine dining venues as well.  Just takes an extra minute or two to peruse any given menu and perhaps ask a question or two…it’s so worth it!

 

America Receives a D- for Overall Physical Activity in Youth

This was the tragic subject line on an email I received this morning from the American College of Sports Medicine,  the largest sports medicine and exercise science organization in the world that advances and integrates scientific research to provide educational and practical applications of exercise science and sports medicine.

In other words, it’s one of the most dependable sources of information we can rely on when it comes to matters regarding the state of affairs of the health of our country as a whole (or lack thereof, unfortunately).

The National Activity Plan shares on their site a report card whose primary goal is “ is to assess levels of physical activity and sedentary behaviors in American children and youth, facilitators and barriers for physical activity, and related health outcomes.”

With factors including overall physical activity, sedentary behaviors, active transportation, organized sports participation, active play, community and government strategies determining the overall score, it’s clearly a model that factors in activity of any sort.

And our country gets a collective D-.

We’ve got to get our children moving, and it starts with getting ourselves moving first and foremost.  If mom and dad are up early for a walk around the block, a workout at the gym or a yoga class, this is what the little ones will see as the norm and as such, will emulate it without so much as giving it a second thought.

Similarly, if this behavior is non-existent and the norm includes a morning rush out the door with a packaged breakfast pastry and a juice box, these behaviors will become the standard.

It may be easier said that done, and certainly, adopting new fitness and/or eating habits is an issue that many millions of Americans deal with on a daily basis.

But it is passed the state of urgency and regardless of how difficult it might be to get up a little earlier to get in some motion, or simply find ways of being more active during the day with the kids whenever possible (even five minutes at time is a step in the right direction!), it’s absolutely got to be the priority.

We have the huge opportunity to make positive changes in the form of preventing our kids from becoming overweight, then obese, then sick as well as all the emotional consequences that come along with these illnesses, so let’s do something about it!

Whatever you can contribute, no matter how small, will help.  Volunteer, donate, create change…

Let’s do this!

Click here for the full report.

Evolution of Medicine Summit

The Evolution of Medicine Summit is a free, online event that begins tomorrow, September 8, 2014 and continues on for a full week.

What is it?

Per their site,

“Our summit intends to not only shine a light on the work of professionals evolving to solve the modern epidemics of chronic disease, such as Type 2 diabetes, heart disease and a range of autoimmune diseases and innovators leading this evolution, but also set a unique vision for a more evolved healthcare system. This vision is patient-centric, empowered, proactive and participatory.”

Whether you’re a patient or a professional, this summit is something you absolutely must check out as it brings together some of the most profound visionaries in this space including spiritual leader Deepak Chopra,  best selling author Mark Hyman,  Neurologist David Perlmutter and Dr. Terry Wahls, just to list a few.

Click here to get in on it now!

It’s free!

Another Fun Kitchen Tool for Paleo Living

A colleague emailed me the other day to share a fun discovery he’d made for a handy kitchen tool to make ‘noodles’.  I almost hesitate to call them that, for fear that someone might read a recipe and think I’m suggesting a Paleo-ish version of pasta made with almond flour.

I’m not.

Rather, I’m writing about a tool that ‘spiral’ cuts the veggies into noodle- like shapes.

One example, the one my colleague uses, is called a “Quality Spiral Slicer” from Super Swizz.  Pretty catchy, eh?

It is a fun tool, I must say.  Being someone who’s always interested in the newest (or perhaps I should say, new to me) kitchen toy, it’s something I think would be one alternative to fill the void for anyone who is missed food of a certain shape and who may not be into the idea of using a bed of leafy greens to sop up the jus from a roast chicken (in place of mashed potatoes) or the curry from a coconut-lamb dish (instead of a bed of Basmati).

Give it a try- it’s only $20!

Paleo Isn’t Just for Cross Fit

“Paleo…that’s for Cross Fitters, isn’t it?”, I was asked the other day at a party.   Sure, it’s for Cross Fit, but it’s also for anyone who is…human.

So interesting to watch the trends develop as the Paleo movement grows.

And while it’s fantastic that Cross Fit has done a tremendous job at promoting Paleo, as with anything that grows with rapid movement, the permutations also grow.

I’ve visited Cross Fit boxes which are so in tuned with what Paleo really is, how to execute it properly, fuel post recovery and balance out the occasional special treat.   But I’ve also visited some which are hyping up the copious servings of bacon and grass fed dairy angle.

From one viewpoint, making strides to get closer to Paleo, even a slightly-less Paleo version that includes some foods that aren’t necessarily the best choices, might be seen as better than what a typical eating approach might be.

The caveat, though, is not letting too many of the Faux Paleo foods, dishes and habits tip the scales away from a focus on local, fresh veg with wild proteins and healthy fats.

What have you seen at your Cross Fit facilities?  I’d be curious to learn about trends across the board and do another post based on reader replies.

Post here, post on facebook or send me an email!

Get your workout on!

Best Low Calorie Breakfast Recipes? Not the Smartest Idea.

Not sure what’s worse- starting the day with a focus of a low calorie breakfast or a low fat breakfast.

Both leave a lot to be desired, with the exception being getting in a fasted workout first and then having a nicely balanced Paleo meal after the fact to keep the fat-burning going strong!

Nonetheless, articles with titles such as this still seem to be more common than not in the silly tabloids as well as more reputable sources such as established news publications and journal articles sometimes written by experts with credentials up to the eyeballs.

Saving calories for later in the day by skimping on breakfast is simply not the way to go.  Nor is going low fat or high carb.  Both models set the body up for feeling overly hungry later in the day and that feeling of insatiability that, at the moment, seems to require more and more food to fill up that void that was created with all the best intention, but the worst possible result.

You’re much better off either getting in that workout first thing before you eat, but making sure to balance it out afterwards with appropriate amounts of fresh veggies, good fat and natural proteins.

Rather than approaching the day with that old mindset many of us (myself included) have had to get away from, of ‘dieting/counting calories/saving the appetite for later’, approach the day with the theme of fueling the body and brain for the most possible productivity, clarity and focus.

Yes, the brain needs a bit of sugar to operate, but it needs fat and protein just as much (if not more!) so bring it on.

Eat that breakfast like a king, as the saying goes, and go for a grass fed filet with some sautéed garlicky chard and do at at 7 in the morning.

What’s the issue with that?

Meds for Hair Loss? What Are You Eating?

The other day at the hair salon, I noticed the woman in the chair sitting next to me because she was strikingly beautiful.  She was mid-treatment of some sort so it was impossible to see what her hair looked like, but she appeared outwardly very healthy, slim and lovely with striking features.

In such close quarters, it’s impossible not to hear the convo going on in the very next chair and I learned, as she chatted with her stylist, that she’d been taking some sort of meds to treat her hair loss.

As the dialogue progressed, she mentioned she was taking, in her words, something her doctor recommended that was actually initially prescribed to many for ‘some other health issues’ but happened to also have the side effect of helping to address hair loss.

The conversation continued and eventually segued into a tangent of some sort or another, illustrating how the fact that she was taking something her doc prescribed without even knowing what it was, was a non-issue.

I was intrigued. I got home and searched a little online and found that “Spironolactone (Aldactone) is used to treat high blood pressure, and some women take it to stop hair loss. It can cause high levels of potassium to build up in the body, so it’s not the first thing a doctor would use for hair loss.”

Hmmm.. was this what she was taking?

I kept reading:

“If a woman takes it and gets pregnant, it can cause birth defects in male children. The risk is so high that women of childbearing age aren’t even supposed to touch the drug. But some doctors do prescribe it to women when minoxidil doesn’t work or when they are past menopause.”

Oh. My.

I couldn’t stop thinking about that woman.  What was she eating?  Why was her hair falling out?  I wondered if she’d had her thyroid checked.   Was the fact that she was young and pretty making her think that everything on the inside was fine and the hair loss was just some annoying thing that was most easily dealt with by popping a pill or applying a cream?

And sadly, this is the norm, and the anomaly is looking first at what we eat, addressing that and monitoring how it changes.

Whatever may be going on with your body, tune in and look at what you’re consuming.

Certainly, there are many factors that contribute to how one feels, but how we nourish, or pollute, ourselves must be the absolute first thing we look into.

So much of how we feel and how we look and how we function is so based upon what we’re doing to support ourselves from a nutrition standpoint, so why not make this step one no matter what is going on?

 

No Beans Needed

Legumes… not a part of Paleo.   And if you really think about it, not that hard to give up, actually.

How often do you really eat beans for their own particular flavor, compared to their use as a vehicle to carry a delicious sauce or to make an otherwise light meal a bit more hearty?

For example, consider a serving of boiled kidney beans, with nothing on them.  Or a canned, rinsed, drained portion of black beans.  Or lentils.  Or chick peas.

In my recollection, after not having eaten any of them in a decade (and believe me, I ate a lot when I was vegan!), they were always quite bland, and too filling.

Two very good reasons to not eat them.

And a third- their unpleasant gastrointestinal side effects, both short and long term.

Since we get plenty of fiber from our veggies, and plenty of protein from our wild fish, pastured poultry and grass fed meats, there’s really not a good reason to include them in our diets from a nutritional standpoint, when we have the luxury of access to the superior quality of the foods such as said veggies and proteins.

So many recipes and meals that come to mind which include beans are very easily made Paleo friendly simply by using veggies to take the place of the fillers.

How about using pureed broccoli to create a hummus-esque version of the Middle Eastern classic?    Or serving your favorite curry on a bed of ‘cauliflower’ rice rather than basmati?

With a little creativity and thought, you can quite easily make a healthier option without those unwanted side effects of those sneaky anti nutrients.

No beans about it!

 

Paleo in the Spotlight

It’s nothing new to see mention of another actor, athlete or artist touting the benefits of the Paleo lifestyle they’ve adapted, whether for purposes of getting ready for a role, or improving their health.

But is this a good thing or does it feed into the idea that Paleo is nothing more than the latest trend?

Let’s look at it this way.  If we think about it from the standpoint that there is ‘no such thing as bad PR’, it could potentially bring awareness to a Paleo approach.  In particular, if we’re considering people in the public eye who have reaped tremendous health improvements after cutting grains, dairy and legumes, like Jack Osborne, who reports to have adopted the Paleo principles to his life in order to address his MS.

Similarly, I’ve found with my own clients than when Paleo is followed for health reasons compared to strictly weight loss efforts, it tends to be done so on a more diligent manner as people begin to put two and two together and identify that ‘when I eat this food, I do not feel well, therefore I will not eat it’ compared to when that connection is not made.

Now what about the case in which a celebrity is reported to adhere to Paleo to prepare for a role, to shed baby weight or simply to create a lean physique?

Given the fact that we as a society often tend to follow what celebs do, even when what they’re doing is far from healthy, it seems that even a skewed version of Paleo is likely healthier than some of the other approaches I’ve seen in the media, ranging from near starvation to strange food combining or taking a plethora of supplements.

And, maybe this is me living in fantasy land, but it’s also a possibility that the public might learn about Paleo this way and do their own work to educate themselves on what it really is… and begin to get a bit healthier.

Paleo in the spotlight?  Bring it on!