Nell Stephenson's Blog, page 6

Sourcing Your Thanksgiving Turkey

Did your turkey come from a farm such as one shown above?

With Thanksgiving just around the corner, chances are you’ve already got your guest list and your menu planned, and the likelihood that a turkey is going to be the pièce de ré·sis·tance is quite high.

But do you know where that bird is coming from?

How it was raised, whether it was treated humanely and consequently, if it was the best option?

If, in years passed, you simply opted to stop into your local grocer and choose a bird simply by how much it weighed or order online from your favorite gourmet shop based on convenience, this year can be the time to make a difference.

A couple of  things to consider when choosing your bird:

In factory farms, turkeys are so overcrowded, they often climb onto each other’s backs to get away from each other. Their talons tear into each other, causing pain and severe distress. Factory farms amputate the birds’ toes to keep them from doing this to each other (1).An alarming 99% of turkeys come from farms just like this (2).

If you’re feeling shocked, good.    The raw truth is that this information isn’t exactly broadcast to the masses, but that needn’t be a call to run towards veganism.

There are ways to properly source a turkey (and all of your proteins, for that matter) without having to make ethical compromises.

So how does one determine how to find a bird of this description?

Below are some simple steps and things to look for when buying your holiday turkey:

The Certified Humane® stamp of approval is a good starting point; they don’t allow for turkey toe amputation, we require sufficient space to support the bird’s natural behaviors, such as flapping wings and moving around freely. Certified Humane® turkeys also must receive environmental enrichments, like bales of straw or hay, so they can perch above ground at night.  They have strict air quality and air testing requirements and must receive a minimum of 8 hours of light and 8 hours of darkness every day to maintain their natural life-cycles.Don’t be fooled by the ‘organic’ label; it’s not enough.  While this does mean the birds can only be given organic feed, no antibiotics or anti-fungals and that the facilities the birds are raised in have not had any synthetic products such as herbicides and sanitation chemicals used in them for a period of time, it doesn’t necessarily speak at all to the quality of life (or lack thereof) that the birds may have had.In addition, be wary of ‘free-range’; free range only means the turkeys have “access” to open air but that “access” is usually little more than a small door in the barn that leads to an overcrowded pen outside (3).What you really want to look for are pasture raised turkeys (just as when purchasing chickens). Pasture raised turkeys are free to eat grass, bugs, seeds and worms; food that turkeys are supposed to eat. Since they aren’t just stuck in a cage and fed “turkey-feed” the meat develops a much richer flavor. The color of the meat will also be darker. (4)

So just where do you find these birds?

Start locally; check in with your local farmer’s markets.   It’s not uncommon for your local poultry provide to offer turkeys at this time of year.Check online, too.    Sites such as Eat Wild (5), founded in 2001 to promote the benefits—to consumers, farmers, animals, and the planet—of choosing meat, eggs, and dairy products from 100% grass-fed animals or other non-ruminant animals fed their natural diets, are excellent resources in helping guide you to the most sustainable turkeys… and every other properly sourced protein or dairy you may be looking for.Consider going wild.   Wild turkeys live in 49 of our 50 US states.    If you don’t happen to be a hunter (I’m not either, by the way), there are some resources at your disposal as well; there are humane, online retailers as well that will sell you wild turkey to enjoy with your friend and family at your Thanksgiving celebration.

Be sure to stay tuned for more posts on top tips to prep for the big meal, in a stress free manner that allows you to enjoy the process!

 

(1) https://certifiedhumane.org/whats-difference-factory-farm-turkey-certified-humane-turkey/

(2) https://www.livekindly.co/99-animal-products-factory-farms/

(3) https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/poultry/turkey-farm-table

(4) https://completecarnivore.com/where-to-buy-pasture-raised-turkey/

(5) http://www.eatwild.com

 

 

 

The post Sourcing Your Thanksgiving Turkey first appeared on Paleoista.

Paleoista Broths Erewhon !!

Growing up in the late 70s / early 80s in a suburb of NYC with a hippie mom meant lots of ‘interesting’ food.

She was wise beyond her years in teaching me some fundamental principles of what it really means to eat food that is truly healthy.

No sugar.  Zero.  It wasn’t until I was about five years old at a friend’s house and chose to take a bite of her Bonne Bell Lip Smacker chapstick (yes, I actually ate it) that I’d ever even experienced the taste of something so sweet.

No preservatives. Everything had to be fresh and the only things that were in packages were glass bottles of olive oil, apple cider from the local orchard… and brown rice.

From Erewhon.

I vividly remember trying to pronounce that word shortly after learning to read and struggling with it.

I seem to recall we also had soy sauce from the same manufacturer amongst a plethora of other ‘health food’ items from the local health food store, a small, mom and pop shop one town over called Amber Waves of Grain.

It had a very distinct smell and from there we would buy the things that were the closest I’d ever have the chance to some sort of treat – Tiger’s Milk Bars, as well as staples like raw cashews, various teas, spices and natural soaps.

Keep in mind that back then, these things, this whole vibe was not yet trending; in fact, it was so far from being cool that I’d feel mortified every time my mom would bake yet one more batch of carrot cake cupcakes made with whole wheat flour for my birthday celebration at school.

At the time, I wished, and begged for the things that the ‘normal’ kids had – like Hostess Cupcakes with that white swirly icing on top for birthdays, Lucky Charms cereal for breakfast and ice cream and cookies.

On the odd occasion, we’d go to the local ice cream shop but those occasions were few and far between, and as it turns out, the ice cream was probably not really ice cream anyway.   That is, unless you consider MILKFAT AND NONFAT MILK, SUGAR, CORN SYRUP, MONO AND DIGLYCERIDES, CELLULOSE GUM, GUAR GUM, POLYSORBATE 80, CARRAGEENAN, NATURAL AND ARTIFICIAL FLAVOR to be real food ingredients.

Who knew!?

Fortunately, apart from a very short lived rebellious phase around age 15 during which I opted to go with friends and eat at burger joints and pizza places, what my mom taught me was hard wired and I maintain the values she showed me.  (Not just as they pertain to food… but that’s another blog post).

Which is why, coming full circle back to the concepts of eating real food, keeping it local and sustainable (and therefore, by default, far more tasty and good for you) becoming familiar again with Erewhon, only this time not only as a customer, but a vendor is in such perfect alignment.

I first set foot in the commercial kitchen with 6 pots, 60 pounds of bones (grass fed + finished beef and pasture raised pork), 12 chickens, and some aromatics.

My goal was to prepare my first round of professional broths for the following weekend’s debut at the Calabasas Farmer’s Market.

I knew I’d have a learning curve ahead and felt excited to share my recipes, the same ones I’d been making for years for my friends and family.

Truth be told: I felt like a deer in headlights. I came home that first day and felt I’d failed because I’d made far less product than anticipated; I hadn’t yet mastered how to hot fill into our glass bottles and the time in the kitchen had flown by way too fast. But something told me to keep going.

That first day at market, it took far too long to set up, I sold $40 worth of broth and came home completely exhausted. But again, something told me to keep on. The more I stuck with it, the more efficient and streamlined I became and I grew to enjoy the challenge of it all.

The blessing of becoming pregnant with our son just five months later added another level to the path, one which I fully embraced.

And while our of my goals from day one was to do literal market research at the farmer’s market and earn a place on the shelves of highly respected grocery stores, falling in love with the steps of the process along the way is something upon which a value can not be placed.

So now, as we prepare for our launch at the very store I’d always envisioned my product being sold, Erewhon, I couldn’t be more excited for what’s to come!

Yves & I will continue to sell our broths every weekend, rain or shine  at our best market as being part of this community is something incredibly meaningful to our family as a whole. )

And we are just thrilled to now be a part of the Erewhon family, too!

 

 

The post Paleoista Broths <> Erewhon !! first appeared on Paleoista.

Bone Broth 101

Have you heard?

Bone broth is the hot (or cold), trending drink / meal replacement / (dare I say?) recovery drink from sport (if you’re training fasted) and if you haven’t experienced yet, now is the time to dive in and learn more.

But just exactly what is it?

Interestingly, bone broth is not actually a broth, but a combination of broth and stock (1), (2).

Broth is a liquid food preparation, typically consisting of water, in which bones, meat, fish, cereal grains, or vegetables have been simmered. Broth is used as a basis for other edible liquids such as soup, gravy, or sauce.

Stock tends to be made more from bony parts, whereas broth is made more out of meat. Stock tends to have a fuller mouth feel and richer flavor, due to the gelatin released by long-simmering bones.

Bone broth is really a hybrid of broth and stock. The base is more stock-like, as it usually made from roasted bones, but there can sometimes be some meat still attached. It is cooked for a long period of time, often more than 24 hours, and the goal is to not only extract the gelatin from the bones, but also release the nutritious minerals. It is then strained and seasoned to be enjoyed on its own, like broth[3].

Bone broth recipes often include vinegar, or for a more Paleo-friendly version, lemon or lime, which helps draw the minerals out of the bone (magnesium, calcium, zinc, boron, and others), making it even richer and more nourishing that it’s more main stream relative.

And why should we be partaking of this?

First of all, there are numerous health benefits, including, but certainly not limited to:

It’s rich in proline and glycine (important for a healthy gut and digestion, muscle repair and growth, a balanced nervous system, and strong immune system).

The gelatin in bone broth can help to heal a leaky gut.

Also helps to reduce joint pain, inflammation, prevent bone loss, and build healthy skin, hair, and nails.

Bone marrow helps the immune system by carrying oxygen to cells in the body maintaining healthy bones and generating energy.
Using cartilage-rich bones such as knuckles and chicken feet is said to be effective in treating arthritis and other degenerative joint diseases.

Next, there’s the nose to tail component of it: using all of the wild, grass – fed and pasture fed animals of which we’ve been a bit too selective over the past few generations in terms of choosing which parts we will or will not eat.

I’m in this very category myself, by the way.

For years, I was so fat phobic, I only ate skinless chicken breast, 99% fat free ground turkey and never in a million years would I even entertain the thought of eating salmon skin.

Thankfully, I learned about an authentic Paleo approach to eating, followed by nose to tail dining and then, how to integrate a ketogenic approach into the mix.

Who should be drinking this, and how often?

Honestly, bone broth is something we can all benefit from. Not only are there numerous health benefits, but there are ways to incorporate bone broth into our daily regimes, above and beyond simply drinking it.

Heat up a cup in the afternoon instead of another cup of coffee, use it as a base for a stew or sauce, or, for those of you fellow athletes out there, use it as a recovery drink after training!

Think about it: you’ve been sweating, you’ve become dehydrated, even more so when you’re burning fat instead of carbs, so what better way to nourish your body than an age old, easy to prepare, easy to digest and oh-so-good-for-the-gut beverage?

(Psst: you’re not going to be the only one relying on this natural way to rebuild and rejuvenate; according to NPR[3], the LA Lakers are downing it like there’s no tomorrow.

After all, it’s a nice way to rehydrate the body, because of the liquid, and then replenish the sodium (electrolyte) that was lost through sweat during exercise, plus the amino acids may also provide the body with the building blocks it needs to rebuild muscle (4).

Now the fun part: how does one procure this elixir?

If you’re more of a hands-on kinda person, It’s super easy to make yourself as there are only three essential ingredients: bones, water and a scant 1 Tablespoon of vinegar, which helps to extract the nutrients from the bones during the cooking process.

The easiest thing to do is save your bones from any and all meals in large ziplock bags in the freezer until you have enough to fill your slow cooker.

No two batches are alike; check out my basic recipe here.

Of course, you can make it complex by adding your choice of herbs and spices for even more of a health-boosting bang.

Not interested in making your own?

Not a problem as there are some very viable options on the market these days… such as mine!

Find us:

1 -My son and I continue to sell our broths at at our most popular market: Brentwood Farmer’s Market (Sundays 9-2) 741 Gretna Green Way, Los Angeles, CA 90049

2 -Coming very soon: on the shelves of all 6 Erewhon Locations!

3- Home delivery throughout greater Los Angeles

4- On the shelves at Farmshop LA.

Stay tuned for more on some very unique ways to procure, prepare and enjoy this age-old, traditional panacea!

[1] “Chicken Stock vs. Chicken Broth : Recipes and Cooking : Food Network.” Chicken Stock vs. Chicken Broth : Recipes and Cooking : Food Network. N.p., n.d. Web. 29 Oct. 2015

2] “Stock, Broth, and Bone Broth-What’s the Difference?” Epicurious. N.p., n.d. Web. 29 Oct. 2015

[3] Moskin, Julia. “Bones, Broth, Bliss.” The New York Times. The New York Times, 06 Jan. 2015. Web. 30 Mar. 2016.

[4]“Why Should Endurance Athletes Burn Fat for Fuel?” The Paleo Diet. N.p., 17 May 2015. Web. 30 Mar. 2016

The post Bone Broth 101 first appeared on Paleoista.

Aluminum in My Armpits: What’s the Big Deal?

No one likes to the feel of sweaty armpits during day to day activities.

It’s one thing to intentionally work up a sweat during a workout, but wetness in the underarms and the damp circles on clothing that go along with it is hardly a desirable sensation.

Which is why it makes perfect sense that antiperspirants and deodorants are as popular as they are.

A little history:  In the 1910s deodorants and antiperspirants were relatively new inventions. The first deodorant, which kills odor-producing bacteria, was called Mum and had been trademarked in 1888, while the first antiperspirant, which thwarts both sweat-production and bacterial growth, was called Everdry and launched in 1903.  100 years later, the deodorant and antiperspirant industry is worth $18 billion (1).

How do they work?

Most antiperspirants contain aluminum.

Antiperspirants help you sweat less by blocking your pores, the tiny openings in your skin that sweat comes out of. These antisweating products contain many ingredients, including aluminum salts, also called aluminum chlorohydrate. The salts dissolve on your skin and “melt” into your pores. This helps plug up your pores and stop some of your sweat (2).

Yes, you read that correctly, when we apply aluminim-based antiperspirants to our underarms, we are applying a topical stopper to our pores.

Having dry armpits is not without consequence.

We all know the benefits of sweating; sweat glands help our skin filter toxins out of the body, which in turn boosts our immune system. Sweating also cools our body and maintains proper body temperature.

So by stopping this natural process, we are compromising our body’s ability to detox and putting extra stress on it by not allowing it to maintain an optimal temperature.

To add insult to injury, we’re also increasing our risk of cancers; aluminum-containing underarm antiperspirants, which are applied frequently and left on the skin near the breast, may be absorbed by the skin and have estrogen-like (hormonal) effects (4).

Because estrogen can promote the growth of breast cancer cells, some scientists have suggested that the aluminum-based compounds in antiperspirants may contribute to the development of breast cancer. In addition, it has been suggested that aluminum may have direct activity in breast tissue.

Last but not least, some research has focused on parabens, which are preservatives used in some deodorants and antiperspirants that have been shown to mimic the activity of estrogen in the body’s cells.

Is it worth it?

There are other alternatives, such as Beautycounter’s Clean Deo. 

This hardworking deodorant neutralizes odor and absorbs sweat to keep you feeling fresh all day*, every day. Made without aluminum, it glides on smoothly without leaving white residue and has a tropical coconut scent.

Fragrance notes: a refreshing blend of tropical coconut, sandalwood, and sweet vanilla.

If you’re experiencing strong body odor, rather than trying to mask it with fragrance based antiperspirants, look for the underlying cause.

Body odor comes from the bacteria that live on sweaty parts of your body and certain factors can make you more likely to develop body odor (6):

– Being overweight: Skin folds can hold sweat and bacteria. This creates an ideal home for body odor.

– Eating spicy, pungent foods: These don’t make your sweat smell. The scents of these foods can seep through your skin, though. This might make body odor seem worse.

– Certain medical conditions: Some conditions can change your normal body scent. These include diabetes, kidney problems or liver disease, and an overactive thyroid. Some very rare genetic conditions can also change your body’s odor. In some cases, an odd body odor can be a sign of something more serious. For example, a bleach-like or urine-like smell may mean kidney or liver problems.

– Stress: Stress causes your apocrine glands to work overtime. Remember, these are the glands that cause smelly sweat. So, you may notice an increase in body odor right before a stressful event.

Look at what you’re eating, how you’re exercising and what products you’re using on your biggest organ.

If that doesn’t reveal enough answers, check in to see your functional medicine doctor for a deep dive into what could be going on at deeper level address the root cause rather than a symptom.

https://www.smithsonianmag.com/history/how-advertisers-convinced-americans-they-smelled-bad-12552404/https://www.healthline.com/health/what-to-know-about-aluminum-in-deodorant#aluminum-in-productshttps://www.healthline.com/health/sweating-benefitsDarbre PD. Aluminium, antiperspirants and breast cancer. Journal of Inorganic Biochemistry 2005; 99(9):1912–1919Darbre PD, Mannello F, Exley C. Aluminium and breast cancer: Sources of exposure, tissue measurements and mechanisms of toxicological actions on breast biology. Journal of Inorganic Biochemistry 2013; 128:257-261https://www.verywellhealth.com/what-causes-body-odor-4154534The post Aluminum in My Armpits: What’s the Big Deal? first appeared on Paleoista.

Choosing Paleo for Breast Cancer Prevention

October is breast cancer awareness month.

Based on current incidence rates, 12.9% of women born in the United States today will develop breast cancer at some time during their lives (1).

Genetics play a role; BRCA1 and BRCA2 are the most common cause of hereditary breast cancer is an inherited mutation in the BRCA1 or BRCA2 gene. In normal cells, these genes help make proteins that repair damaged DNA. Mutated versions of these genes can lead to abnormal cell growth, which can lead to cancer (2).

Other genes can factor in as well as family history and age.

Lifestyle choices, however, which we can control, also contribute to whether or not a woman (or man, less than 1% of all breast cancers occur in men) develops cancer.

Drinking too much alcohol, becoming overweight or obese and a sedentary lifestyle are all choices which can increase the risk; these are three of the top factors that top the list of many a cancer prevention organization’s guideline.

In addition, two crucial categories that must also be considered are what one puts in their body, and what one puts on it.

Take processed carbohydrate, for example.

A strong correlation was found between breast cancer mortality and sugar consumption (3).   A possible connecting link between sugar consumption and breast cancer is insulin. Insulin secretion occurs in response to blood glucose level and could be excessive if the regulatory mechanism is overtaxed by large sugar intake.

Because cancer cells are especially “hungry and hyperactive,” they consume glucose more quickly than non-cancerous cells. With the help of a radioactive compound very similar to glucose that allows detection of the metabolic activity (hungriness and hyperness) of cancer cells, medical professionals are able to see this phenomenon during a PET (Positron Emission Tomography) scan (4).

When refined carbohydrates are eaten, the body increases its output of insulin to help return post-meal blood sugar levels to normal. Failure of insulin levels to return to normal after the blood sugar is cleared indicates insulin resistance and high levels of insulin remaining in the blood. Insulin resistance can result from obesity and inactivity; insulin resistance is associated with higher breast cancer recurrence risk (5).

Simply put:  cut out the sugar.

What to focus on?

An authentic Paleo approach.

Which, by the way is not meat-based, but plant based with small portions of properly sourced proteins, thus collectively alkaline forming and key in supporting a body’s ability to thrive.

In an article I wrote for The Paleo Diet (6), I shared the following tips.

(Note that rather than trying to find studies that prove “Paleo prevents breast cancer,” we can discover fact simply by referring to the natural foods that are the essence of the approach.)

Green Tea
Three cups of green tea a day can prevent breast cancer by as much as 50% because of its high EGCG antioxidant content. Squeeze a little lemon into your cup and increase the antioxidant power of your tea.

Garlic
Garlic is a good immunity booster that also has anti-inflammatory properties.

Olive oil, borage oils, and flaxseed oil
Olive oil, borage oils and flaxseed oil contain monounsaturated fat, which can help suppress breast cancer.

Turmeric
Turmeric helps decrease estrogen. As little as one teaspoon a day has been shown to reduce tumor growth. Get your daily dose by mixing it into salad dressings, rice or vegetable dishes.

Cruciferous vegetables
Cruciferous vegetables, such as kale, bok choy and Swiss chard bind estrogen in your GI tract and reduce tumor stimulation. They also detoxify the liver, which helps reduce the toxins flowing through your body that can irritate cells and turn them into early cancers.

Seaweed
Seaweed/Kelp are high in iodine, this is another estrogen reducer.

Vitamin D
Vitamin D (2000 IU) and calcium-rich foods, such as sardines, salmon, milk and cheese are also highly recommended. Or, 15-20 minutes of sunshine every day can help every day can help you in getting your daily dose of Vitamin D, which can prevent tumor metastasis, reduce cancer cells and aid estrogen inhibitors.

Dr. Kristi Funk, a board-certified surgical breast specialist and founder of the Pink Lotus Breast Center discussed these ‘superfoods’ that may help prevent cancer as well as help patients while undergoing treatment in the Ultimate Breast Cancer Prevention Guide said, “All of these combined can decrease your breast cancer risk by up to 50%.”

Notice anything interesting about all the bullet points?

They’re all food. Real, fresh, unadulterated food that also happen to be Paleo-friendly.

Stay tuned for the next post in this two-part series on what you need to know about what you’re putting ON your body and how to make sure it’s not increasing cancer risk.

(1) https://www.cancer.gov/types/breast/r...

(2) https://www.cancer.org/cancer/breast-...

(3) https://pubmed.ncbi.nlm.nih.gov/6645999/

(4) https://cancerres.aacrjournals.org/co...

(5) https://cancerres.aacrjournals.org/co...

(6) https://thepaleodiet.com/paleo-breast...

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Fair Trade Flowers

Who doesn’t love a bouquet of flowers on the kitchen counter or on their bedside table?

Not only pleasing to the eye, flowers can help improve one’s mood, boost memory function, help with relaxation and even increase energy! (1, 2)

If you’re growing them in your garden, or better yet, if flowers that naturally live on their own in your area present themselves for the picking from where you live, you’re already a step ahead since you truly know where your flowers are coming from.

If not, however, it may not be as straightforward as stopping into your locally grocery store if you’re looking for fresh flowers that not only look and smell beautifully, but are also good for the community, both that around you and those far away.

In the US, roughly 80% of the flowers lining US market shelves come from Colombia. Most workers made the minimum wage, which is now about $250 per month. Many of them reported sexual harassment by male bosses; working long hours without breaks; and repetitive stress injuries with no employer-provided treatment or time off. As recently as 1994, a Colombian sociologist found children as young as 9 working in greenhouses on Saturdays, and children 11 and up working 46-hour weeks in almost all areas of the farms (3).

Workers are also exposed to pesticides linked to higher rates of miscarriages and premature birth.

Finally, from a sustainability to the planet standpoint, producing a single rose bloom requires as much as three gallons of water, highly taxing one of our planet’s most valuable natural resources: fresh water.

While statistics like this are harsh to consider, they’re facts worth knowing; once we know we can begin to make change.

Similar to learning what to look for when it comes to purchasing sustainable, ethical beef, seafood or produce, for that matter, once we have the education, we can each do our part.

By following the steps below, you can ensure you’re not supporting the practices listed above and instead, are making a positive impact on communities near and far.

Shop Locally. Did you know that produce and flowers purchased from your local grocers may have been sitting in a cold storage container for upwards of two weeks (4)? On the other hand, if you’re purchasing right from the grower at your local farmer’s market, you’ve got time on your hands as often, the flowers were cut that very morning.Look for Fair Trade. If you’re not able to get to the farmer’s market, look for products with the Fair-trade mark; this shows that they have been independently audited and checked for compliance with Fair-trade International’s economic, social and environmental standards (5).Consider starting a garden. Granted, this requires more effort than going online to make a purchase, but being in charge of a living thing, be it plant or animal, boosts morale, mood and motivation. And while a window box, if you’re in an urban jungle, may not provide space to allow an abundant amount of flowers that you can give large bouquets to friends every week, a lovely, albeit small bouquet you’ve grown yourself make a gift lovelier than words.If all else fails and you’re finding yourself being lead down dead-ends, keep in mind that other gifts make more than suitable replacements for flowers, depending on the occasion. A DIY body scrub made of coconut oil, essential oil and raw sugar, homemade truffles (such as my signature raw chocolate truffles) or a DIY anything, for that matter will all be a heartfelt gift that offers a kind gesture and supports your local community simply by your action of awareness.

The more you know…

 

(1) https://www.homesteadathamilton.com/b...
(2) https://www.webmd.com/balance/news/20...
(3) https://www.smithsonianmag.com/travel...
(4)https://www.today.com/food/how-buy-be...
(5)https://www.consciouslifeandstyle.com...

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BIRTHDAYS, AGING AND MINDSET

My 47th birthday is approaching and I’ve already begun celebrating.

Celebrating where I am and appreciating more than words can express, the clarity I feel in my life about where I’m going and also, why the paths chosen and decisions made were exactly as they meant to be.

I did not, at age 21, anticipate having a baby at age 44, nor did I think I’d be creating a bone broth company to first sell at local farmer’s markets and then retail.

If I were to list on paper now, all the different things I’ve tried, jobs I’ve had and directions I’ve chosen, it truly does line up…now.

There were always certain things I knew; I knew I loved cooking, creating beautiful food and being a resource for family and friends when it came to the topics of exercise and nutrition.

I’ve always loved moving, too; from swim team starting at age 4, to setting a goal to being the fastest female runner in first grade (even though the goal was based on the idea that if I were the fastest girl, the fastest boy, who I had a huge crush on, would ‘like me’), to learning about and making the decision to compete in triathlon.

These are just a few examples of what I knew I knew… but only recently have I discovered what I know I knew then, too, but subconsciously.

I now know that there’s a plan for everything, and even when it doesn’t line up the way a mere human thinks it should, that there’s a reason for it, one which may be beyond comprehension at a particular moment in time.

I also now know the importance of being still and meditating, that answers can sometimes come to you when you ease up and stop chasing them, as opposed to pushing harder and working even more against the grain.

Another discovery that took place not that long ago: I now see the importance of some of the fundamental lessons my mom taught me by her actions, above and beyond her words.

Her guidance when, as a young child feeling anxious about going to school the next day, was to tell me to think about something else, was actually her showing me that I could choose what I’d like to think.

The stoic manner in which, during 30 years of living with MS, she never uttered a single complaint but rather, would say how grateful she was that her MS did not cause her pain, and that there were other types of dis ease that did, which actually shifted her from any slight chance she could’ve chosen to adopt a victim mindset put her, instead, in gratitude.

And perhaps above all else, the manner in which she chose to believe that anything was possible and that there is never a reason not to try.

And now, as a mom myself, three years after her physical passing, I feel her energy, her guidance and her love every day as I lean into doing my best to raise a son who is an intelligent, conscious, incredible human being.

I believe a birthday is to be celebrated by mother and child alike, as I know now (one more thing to add to the list) that the shared process of birthing a baby is untouchable; nothing else compares.

As year 47 begins tomorrow, I feel more calm, more focused, more at ease and in so much appreciation for all life has to offer.

I laugh, wholeheartedly, when someone with the best of intentions, tells me that I look ‘good for my age’; it no longer makes me feel ‘old’.

I feel more fit than ever, and grateful that I can chose to train or exercise, and know that my body looks lean, my clothes fit and this continues without the feeling of ‘having to’.

I know now how to choose the foods that nourish and support my lifestyle, and embrace having learned to enjoy eating all the foods I love (because I chose only the ones that serve me).

And I now know that loving more than your wildest dreams may ever have presented you is not only possible, it’s a feeling that we humans are all capable of, if love is where we are coming from in the first place.

Having a son, my teacher day in and day out, is by far, the most incredible reason I have to celebrate.

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You need to brush your teeth… but do you really need fluoride?

Unless you’re actually living in Greenland and eating an authentic Inuit Diet, chances are some of the things you’re eating are going to leave some sort of residue on your teeth that would make brushing them regularly the best bet to ensure a mouthful of cavity-free, healthy choppers.

It’s not limited to those following the Standard American Diet, high in processed foods, refined grains and white sugar.

Even the cleanest Paleo devotee is likely to have something such as fresh fruit, baked yams or coconut water, all of which, even though all are natural and can be quite a healthy part of a balanced eating regime, still contain sugars which, when left on the teeth, can lead to plaque build up and decay (1).

But just how important is what substance you clean your teeth with?  

In other words, how do we know if we really need a fluoride toothpaste, as many a dentist will recommend versus something simpler, such as a DIY blend made of baking soda, coconut oil and perhaps an essential oil, such as coconut?

The American Dental Association recommends and recognizes the “use of fluoride and community water fluoridation as safe and effective in preventing tooth decay for both children and adults.” (2)

We can probably all recall being given a sample of one of the popular toothpaste brands at our last dental check up, which we’ve all likely used without much attention to what’s in the little tube, yours truly included.

However, incorporating fluoride into our bodies isn’t necessarily something that’s as safe as we’d like it to be… and possibly not even necessary.

Even within the professional dental community, there are experts who are not only not recommending using it, they’re recommending not to do so.

The risk of fluoride to health is something that everyone needs to understand (3).  Even though fluoride may reduce tooth decay in some people applied topically, it is toxic to the rest of the body, so it is likely to create health problems, especially when ingested (as in fluoridated drinking water, fluoride-containing toothpaste, and fluoride-containing oral rinses).

Take a moment here and go take a peek at your toothpaste tube; notice if you see a warning stating, “if more than used for brushing is accidentally swallowed, get medical help or contact a Poison Control Center right away”.

Fluoride is not a nutrient for our teeth. We don’t need fluoride to prevent tooth decay, nor do we develop tooth decay because we are deficient in fluoride. It is well established that fluoride has no nutritional value for the human body.

Another interesting bit of trivia: Fluoride is the only chemical added to public water supplies intended to treat the people drinking it and not the water itself (4).

Interestingly, the CDC states, “Community water fluoridation is the process of adjusting the amount of fluoride in drinking water to a level recommended for preventing tooth decay.”

Yet, while it’s true that when applied topically to teeth, fluoride can have a superficial effect on reducing cavities in a significant number of people, dietary consumption of flouride, as in drinking from a flouridated water supply, has been shown to be of no significant value in reducing the incidence or severity of cavities. 

So if we don’t actually need it, and there are potential risks involved to other system’s in our bodies, it may well be worth further consideration to investigate further whether you actually need to be using it on yourself… or on your children.

Check with your dentist and perhaps, go one step further and do some independent research to learn how and why making your own concoction at home may be all you need to keep your teeth clean, strong and healthy… and risk free!

https://www.healthline.com/health/dental-and-oral-health/worst-foods-for-your-teeth#6.-Citrushttps://www.ada.org/en/member-center/oral-health-topics/fluoride-topical-and-systemic-supplementshttps://drlinagarcia.com/fluoride-riskshttps://www.cdc.gov/fluoridation/basics/index.htmThe post You need to brush your teeth… but do you really need fluoride? first appeared on Paleoista.

Cookout Classics: 10 Paleo Things to Eat at Your Labor Day BBQ

Batter fried chicken, cold pasta salad and ambrosia with a cold frosty beer to wash it down?

Not exactly.

While these may be traditional foods you’d expect to see at any neighborhood Labor Day cookout, it’s not a given that the cuisine has to focus on dishes such as these.

What did the first Labor Day celebrations offer on their menu?

Not that much food, actually.

The first Labor Day festivities included speeches an abundance of cigars and Lager beer kegs mounted in every conceivable place.

Cigars and lager?   Again, not exactly the healthiest of dining options!

But what is there to serve aside from grilled meats, which certainly are part and parcel of any Paleo friendly barbeque, but on their own, not a completely balanced offering in terms of macronutrients and nutrient density.

Below you’ll find my wrap up of the top ten must haves that you can whip up and grill in minimal time that will be sure to please your guests of all ages.

Crudités with Guacamole

Who needs chips when you’ve got a selection of fresh, crisp veggies to dip into your homemade guac? If you think about it, those corn chips are really just a vehicle to transport all the goodness avocados have to offer from the bowl into your mouth, so why not maximize it by using a carrot, celery, bell pepper or slice of jicama instead?

Raw Sprouted Nuts

Another incredibly simply offering to have on hand for those guests who like to pick- serve up some sprouted walnuts, the healthiest nut, tossed with a homemade spice blend of paprika, cumin, nutmeg and a dash of cayenne for some zip!

Raw Kale Salad

Who doesn’t love kale by now?   One of the highest-ranking leafy greens on the ANDI (Aggregate Nutrient Density Index) chart, it’s essential to enjoy it raw, at least some of the time, to balance out all those kale chips you may have been chomping on. Check out my signature recipe here!

Mixed Green Salad

A salad can be boring, indeed, but it certainly doesn’t have to be. Think mixed wild lettuces, avocado, olive oil as only the beginning and then add to your heart’s desire any or all of the following: fresh berries, toasted macadamias, leftover grilled or raw veggies and any fresh herbs you procure at the farmer’s market.

Grilled Asparagus

One of the easiest methods to prepare veggies is to wash them and throw them on the grill! No need to toss them in oil; wait until they’re cooked and then drizzle on some of that EVOO in order to keep it from oxidizing over those piping hot coals. Asparagus is not only delicious, it also happens to have an extra benefit in helping to fight yeast overgrowth in the gut, an all too common condition that many people are dealing with as part of their path to optimal health.

Grilled pasture-raised chicken

Butterfly your chicken, place it on the grill and place your cast iron skillet on top of it in order to make a simple version of chicken under a brick. Guests will think you’ve recreated the wheel when they see the presentation!

Grilled grass fed flank

A quick marinade prepared the day before by whizzing cilantro, parsley, lime, garlic and olive oil in the food processor will take what could have been a tough, chewy piece of meat to a whole new level. Make double marinade and save the rest to serve on top of the meat after it’s cooked and rested.

Grilled Bell Peppers

It really doesn’t get easier than this. Wash, halve and discard seeds and stem, then throw them on the barbie.

Grilled Peaches & Pineapple

For anyone who’s still got room, or who has a bit of a sweet tooth, grilled fresh fruit will offer a surprisingly satisfying finish to the meal. Scrape off a section of the grill (unless you want your fruit to taste like steak) and place peach halves or pineapple slices over the flame until softened. Remove from the grill and place on a plate tented in foil and serve after 10 – 15 minutes. Scatter fresh basil or mint on top for a flavor profile with a bit more depth.

Signature Cocktail

If you or your guests would like to partake, you can create a simple, non-grain based cocktail with your choice of theme. Opt for a potato or grape-based vodka, potato gin or tequila and keep it neat…or add something simple like an olive, or herbs.   Go for savory, not sweet and make sure to keep hydrated by pacing yourself with water rather than pounding the drinks! There’s room on a lifelong paleo inspired regime… just don’t overdo it as though you were back in college… even if you’re still in college!

Most importantly, be safe and enjoy a lovely holiday weekend!

Kanalley, Craig. “Labor Day History: 11 Facts You Need To Know.” The Huffington Post. TheHuffingtonPost.com, n.d. Web. 03 Sept. 2015.

“Which Nuts Have Omega-3 Fatty Acids?” LIVESTRONG.COM. LIVESTRONG.COM, 18 Dec. 2013. Web. 03 Sept. 2015

ANDI Guide.” Whole Foods. Whole Foods

Uma, B., K. Prabhakar, and S. Rajendran. “Anticandidal Activity of Asparagus Racemosus.” Indian Journal of Pharmaceutical Sciences. Medknow Publications, May 2009. Web. 03 Sept. 2015

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Healthy Eating for Back to School

Hard to believe it’s back to school time already; as of April 30, 87% of California’s public schools (not including charter schools) were offering some form of in-person instruction (1).

What will the school year bring in terms of what our children are eating when they’re back in the classroom?

Prior to Covid, more than 40% of U.S. kids brought their own food to school, but there have been very few studies of what kids had in their lunchboxes (2).

In one of the few studies conducted, most of the foods were “pre-packaged, salty snack foods and sugary desserts, with minimal fruit or vegetables.” (3)

Given that 61% of U.S. adults report undesired weight changes since the COVID-19 pandemic began, due to a reported “stress, lack of exercise, unhealthy changes in eating habits, and increased alcohol consumption”, where does that leave the mindset with which we prepare food for our kids and send them on their way to school?

Are we taking the small amount of time to set them up with balanced energy, strong mental focus and an ability to enjoy their education?

Here’s the good news: while some opted to not so healthy means of dealing with the stress of Covid, there were still a good percentage of Americans (5) who choose to make healthier eating choices, cook more at home and focus more on the silver linings.

More time spent as a family, cooking and eating together, not only can create more opportunities to bond as a family unit, its also far more cost effective versus dining out or ordering takeaway (6).

And now that kids are going back to school in person, we can continue along with the healthy habits that many have adopted during quarantine.

For moms that feel like over time, they’d become short order cooks, creating unity in the household about what everyone’s eating is yet one more win; no more making two, three, four or even more separate meals for each person sitting around the table.

While it’s far more challenging to make broad changes with older kids compared to toddlers or infants, it’s still possible to make gradual shifts that everyone can be on board with, so long as mom and dad, or whomever the parental figure (or figures) may be, are consistent and considerate.

Below are the top five tips that’ve proven time and time again to be most effective for getting, and keeping, kids to choose healthier foods both at home, and away:

Talk the talk yourself. If you’re asking your kids not to reach for cookies, crackers and other packaged items, but you’ve still got them in the house and you’re still eating them, it’s not going to fly. Don’t fool yourself by thinking you can sneak them in; they’re watching everything! Adding a sneaky element can not only create a hurdle for them to choose wisely when it comes to healthy options, it can add fuel to the fire for any potential food / eating behaviors. Best bet: just toss it! The whole household will be better off for it.Walk the walk, too. Walking is quite likely the most undervalued and underestimated means of physical activity; it’s something we can all do, for free, with no special equipment (shoes are handy but not essential) and when we move as a family, we create a beautiful opportunity to talk, share ideas and come together. And studies show that when we move, we make better food choices (7).Lead with creativity. Rather than telling your seven year old who loves pizza with extra cheese, who you know is sensitive to gluten and dairy, that she can never have pizza again, slowly introduce better options and focus on how delicious they are. Get her to help in the preparation, too! Finding a great, DIY cauliflower crust recipe that she can roll her sleeve up to help you make and then asking her to choose her three favorite veggies that you offer to place on top, allows her the chance to feel empowered and creative and to focus on what she is creating and then enjoying, rather than simply removing something in what can feel like a punitive measure.Focus on how good health feels. Whether you’ve been beating yourself up about how you’re still carrying extra baby weight even though your youngest is 8, or you’re pining for your days in high school when you wore a certain size or weighed a certain weight, keeping yourself in that spin will only accomplish one thing: keeping you in a spin. Accept where you are right now and let the role you have as a mom, or dad, or caregiver be the impetus to make the best choices you can; your kids’ futures depend on it.Keep it fun, and simple. There are an infinite number of blogs, cookbooks, YouTube, Instagram and Tik Tok accounts to follow with likely billions of recipes. If cooking is already your thing, all of the above might be great places to find versions of a healthier Fettuccine Alfredo, or a short cut for Boeuf Bourguignon. If not, keeping a simple approach such as going to your local farmer’s market and choosing three veggies and three proteins, is a far more doable plan which will keep you from overwhelm and fast track you to fun in the kitchen.

Even if less than healthy choices around food and exercises seemed to predominate over the past year and a half, there’s no time like the present to begin making changes little by little now.

Happy, healthy eating!

(1) https://edsource.org/2021/quick-guide...
(2) https://www.huffpost.com/entry/packed...
(3) https://jandonline.org/article/S2212-...
(4) https://www.healthline.com/health-new...
(5) https://www.ksre.k-state.edu/news/sto...
(6) https://foodinsight.org
(7) https://time.com/5517552/exercise-eat...

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