Nell Stephenson's Blog, page 61

Paleo Fx In Your Home!

Paleo FX is here again!

While I won’t be speaking this year, due to an engagement I’ll be presenting at in Germany (spreading the Paleo love internationally!), I want to share with you what you can get in the comfort of your home if you sign up for live streaming.

 

Here’s a little background for you, from the PFx Site:

Paleo f(x)™ Austin is the single largest Paleo conference in the world.  This signature event includes the following lineup for 2014:

Dozens of world-class speakers including physicians, nutritionists, research scientists, professional athletes, coaches, trainers, bloggers, podcasters, sustainability and food activists, biohackers, and more.
Many speakers are leaders in their fields and include New York Times best-selling authors, professional athletes, and renowned activists in diverse fields.
Confirmed speakers:  Robb Wolf,  Chris Kresser,  Mark Sisson, Sarah Fragoso, Dallas & Melissa Hartwig,  Nora Gedgaudas, Michelle Tam, Dr. Terry Wahls,  Nate Miyaki, John Durant, Diane Sanfilippo, Lierre Keith, Molly Galbraith, and dozens more, plus many exciting additions TBA. 
Five stages: two premiere stages for presentations and Mastermind panels, the Strength and Conditioning stage, the Cooking Demo stage, and the Paleo On Ramp stage.
Something for everyone: a variety of Beginner, Intermediate, and Advanced sessions, including Paleo 101 talks by experts, designed to introduce beginners to Paleo.
The Strength and Conditioning expo floor with demos and workshops lead by master trainers and natural movement experts.
The Paleo f(x)™ vendor and sponsor fair – an array of health-conscious, paleo-friendlyvendors and sponsors.
Post-event Video on Demand, so that you can catch some of the sessions you might have missed, after the event.
Located at the Palmer Event Center, a premier event space in downtown Austin, with close proximity to many of the city’s finest restaurants, bars, and cultural attractions.

Click here to sign up!

How Green Are You Living??

How green are you?

We all know how important it is to be greener and kinder to our planet.

With Earth Day just around the corner, what better time to pay more attention to what we are doing and the impact our actions have on our environment?

 

NASA recently released a study suggesting that we may be headed toward an “irreversible environmental collapse.” 

It’s time to do something. The situation needs immediate attention. We cannot wait another year, month or even another day. 

Following a True Paleo regime has a positive impact on our environment; not just our bodies.   Eating wild or grass fed meats, produce that is available to us locally and seasonally and avoiding manufactured goods with a huge carbon footprint are all excellent ways to contribute, but we need to do more.

I’m taking action, starting right now, to reduce my carbon footprint and I’d like you to join me. 

My friend Joe from Wellness Punks has put together a small video e-course called the Green Living Sessions and it’s absolutely free.

It contains practical advice that you can put into action right now so you can live greener and save money in the process. 

You can access the videos here!

Together, I know we can make a huge difference. I hope you’ll join me.   

Click here to access The Green Living Session

 

My Favorite Spices

I’m often asked about making smoothies.  

Wondering how can we prevent ending up with a plain, boring flavorless concoction if we’re not sweetening our homemade versions with anything?

Spice it up!

Any and all dried spices (so long as it’s just the spice and nothing funny added) are fair game for your Paleoista regime.

In addition to the taste profile they contribute, they all offer health benefits to boot.

Three of my faves are pictured above and I use them each time I prepare a liquid Paleo meal to go or for a pre or post workout drink.

Turmeric for its natural anti-inflammatory compounds, ginger to aid in digestion and cinnamon as a source of  fiber, calcium, iron, and manganese as well as its ability to help comfort sore muscles.

Plus, they all taste great!

Sprinkle some on your next smoothie and check out my site for some recipe ideas.

A Bottle of Wine…. A Water Bottle!

What do you see when you look at the picture above?

A refreshing option instead of still water?

That’s precisely what I see; but it was only a few weeks ago that I learned that’s not the only thing a glass bottle of Pellegrino is good for.

Let’s take it from the top.

I’ve never been shy about the fact that I love a nice glass of Cab.  I’d even go so far as to say I’m kind of a wine snob.  As such, I like to keep my kitchen equipped with all the necessary accouterments; a nice wine key, a decanter, a vacuum stopper and so on.

But at a recent dinner party during which perhaps one too many nice bottles of wine were opened, I found myself in a pinch.  What to do with the rest of the bottle?  (One friend later suggested I should have just downed it all, but that’s a little much for one person!)  

Needless to say, I hadn’t brought the vacuum stopper and I was less than confident that using the cork would serve to keep the wine intact.

So, I did a quick google search and found that an empty water bottle can be used in a pinch and refrigerated (even a red).

I thought it would make a good experiment not only to test the theory, but to really test this theory.  The hostess and I poured the rest of the wine into the glass bottle, twisted it shut tightly and placed it in the back of the fridge…and left it there.

And left it there.

And left it there.

A few weeks later, we brought it out to rise to room temperature and poured a small glass each. 

I was expecting something akin to vinegar so I gingerly raised the glass to mouth and took a tiny sip.

It was good!

Actually, it was really good.

Who knew!

Leave it to a simple fix like reusing a glass water bottle to come to the rescue.

I’ll bet I don’t even really need all the wine toys…

It Takes Two

Ever notice that when you approach a difficult goal as a team, it’s just a little easier to stay on track?

There’s no doubt that the added accountability and support that doing something with a partner, or in a group setting can prove to be the deal maker for many an attempted fitness, nutrition, health or weight loss goal.

Take advantage of a 30 day Paleo challenge at your gym, set one up at your office (contact me if you need help!) or use one of my download plans to help guide you on your path.

Not to worry if you and your partner in crime have different needs (perhaps you’re trying to lose some weight and he or she is dealing with autoimmune issues); my April special features a special buy one, get one free option!

Just use code 8YJCH7DEL3NQ when you checkout from my online store and you can share the Paleo love. 

Remember, the more accountability you create, the better your chances of success are.

Don’t go it alone; go Paleo with your friends, family and colleagues!

Non Stick Sprays, Cookware and Utensils…Good Idea or No-Go?

Unfortunately, the latter prevails.

Despite research indicating that the chemicals used to create the ‘nonstick’ surface in both cookware and sprays are toxic,  many still opt to go this route in order to create meals that are low-fat or fat free.

According to the Pam website, there is about 1 gram of fat and 7 calories in a one second spray of their product; for comparison, one teaspoon of olive oil contains approximately 4.5 grams of fat and 40 calories.

As if 4.5 grams of from olive oil were something to be avoided in favor of ingesting a nice dose of Teflon?

Yikes.

The University of Rochester’s website lists the following concerns with exposure to the chemicals that allow things not to stick:

The chemical name for Teflon is polytetrafluoroethylene (PTFE). This chemical is what keeps food from sticking to nonstick cookware and it has been used commercially since the 1940s.
The potential problem with nonstick cookware comes from another chemical used in making Teflon. This chemical, perfluorooctanoic acid (PFOA), has been linked to cancer in laboratory animals, and possibly linked to elevated cholesterol, thyroid disease, and reduced fertility in people.
PFOA has come under scrutiny by the EPA because the chemical has shown up in samples of people’s blood. This concerns the EPA because PFOA lasts a long time in both people and the surrounding environment.

Do yourself, your kids and your environment a favor and stick to (had to use this pun here!) real, unadulterated fat in your cooking.  Remember to factor in smoke points when determining which type of fat to use.

What’s Cooking America’s Website gives a great breakdown of commonly used fats in cooking (many of which are not Paleo, FYI) and their respective smoke points, some of which are listed below:

Avocado oil 520
Coconut oil 350
Lard 370
Extra Virgin Olive Oil 320

Bottom line- don’t be afraid of fat…be afraid of perfluorooctanoic acid!  Healthy fat is not going to make you fat, if that’s your concern, but PFOA could lead to cancer.

Pretty clear decision!

 

Spring Cleaning, Paleoista Style

An article in the Huffington Post did a great job at highlighting some natural ways to spring clean your house without toxic chemicals that could prove to be harmful to you, your family and your pets.

Some of the top tips include:

-Adding a splash of vinegar to your wash is a great alternative to fabric softener (reminder- we don’t want to ingest vinegar on the Paleo diet, but using it for cleaning purposes is fair game!)

-Using black tea is as a window cleaner; the tannic acid in the tea helps dissolve dirt and grease on the windows.

-Incorporate citrus into your regime by cutting a grapefruit in half, sprinkling with salt and squeeze the juice into the tub to let it scrub on its own; then you just rinse and enjoy the great smell left behind.

 -Unclogging the drain with vinegar and baking soda. (Again- if it can unclog a drain, do you really want to drink it?)

Click here for the full article!

 

Earth Day

We all know about Earth Day, but how did it all begin?

From the Earth Day Network:

“The first Earth Day, on April 22, 1970, activated 20 million Americans from all walks of life and is widely credited with launching the modern environmental movement. The passage of the landmark Clean Air Act, Clean Water Act, Endangered Species Act and many other groundbreaking environmental laws soon followed. Growing out of the first Earth Day, Earth Day Network (EDN) works with over 22,000 partners in 192 countries to broaden, diversify and mobilize the environmental movement. More than 1 billion people now participate in Earth Day activities each year, making it the largest civic observance in the world.”

What can each of us do to pay it forward and keep our planet healthy?

In addition to the obvious, such as driving greener cars, using sustainable, recyclable materials instead of plastics and doing our best to use natural energy sources, did you know that if you follow a True Paleo regime, you’re also doing your part to contribute to a healthier planet?

The focus on local, seasonal produce makes a huge positive impact on a smaller carbon footprint.
Incorporating wild animals into our diets, which were raised in a natural environment with real food that they’re eat in the wild, rather than in an inhumane factory where they’re force fed items they’d never naturally ingest does not actually worsen environment because it ‘releases excess carbon into the atmosphere’. In actuality, since grass fed animals eat a naturally occurring substance that does not have to be farmed and will never require pesticides of any kind, and turn it into a food humans can eat (grass fed meat).
Avoiding grains, so many of which come from large scale grain production facilities, which we naturally omit in the Paleo Lifestyle, also helps to reduce the amount of Co2 we release into the air.
By including regular physical activity into our lifestyle, we further reduce the demand we have on our cars and the associated toxins released when we drive from here to there.
Finally, although this might be more in keeping with a generally civil approach to live in harmony than specifically for Earth Day, pay it forward and promote peace.   Even I, certainly very dogmatic at times, don’t feel the need to convince people to go Paleo and tell them they’re wrong for eating fries, breads and ice cream.  Peace out!

Check out EarthDay.org for more ideas!

Edible Flowers

The scent of blooming jasmine, the sight of a well kept rose garden… and the taste of a marigold?

Yes, you read that correctly.  I wrote, the taste of a marigold.

I first experienced the idea of eating flowers in a very obvious place- the produce section of my local Whole Foods Market.

No risk there; clearly they were meant for eating and preservative and toxin free (as opposed to if I’d randomly picked and  eaten flowers from a walk through a forest!).

I brought them home, gave them a quick rinse in cold water and then proceeded to produce the most beautiful salad I’d ever made!

I dug a little deeper- not into my garden, but into the internet, to learn more about what these lovely, tasty little buds would provide from a nutrition perspective.

Not surprisingly, they all have health benefits, just like spices and  herbs.

A few noteworthy examples include:

Lotus is also known to be an antioxidant (reduces the damaging free radicals in the body) and researches have shown that the lotus rhizome extracts have the highest antioxidant properties. In addition it is also cardiotonic, hepatoprotective (protects the liver), reduces cholesterol and acts as an astringent. 
Dandelions have been used as a digestive aid as it galvanizes the salivary and gastric juices.  Rich in vitamins such as vitamins A, B complex, C and D and minerals such as potassium, calcium, zinc, and iron,  some say it is a“blood purifier.” 
Borage is a rich source of gamma-linolenic acid (GLA) besides being rich in fatty acids such as palmitic acid, oleic acid, stearic acid, linoleic acid, erucic acid and nervonic acid. It is also used in the management of a number of inflammatory conditions including arthritis, atopic dermatitis (inflammation of the skin), fever, diarrhea, heart ailments, and of the lungs and respiratory passages, regulates the hormonal and metabolic system besides regulating the flow of milk in nursing mothers and is used in the treatment of depression.
Roses contain vitamin C, malic and citric acids, antioxidants, phytochemicals and bioflavonoids.

Also, check out What’s Cooking America for ideas on how to incorporate more edible flowers into your diet!

Choosing Your Path and Measuring Progress

Following Paleo for weight loss reasons and not seeing that scale budge?

Or, perhaps you’re looking to reform your lifestyle to address debilitating auto immune conditions but it’s been a month and you’ve had no relief?

Two things to consider:

How are you quantitatively measuring your progress?

and

How patient are you being with yourself?

If you weighed in a few months ago, began Paleo last week and then hopped on the scale only to see a three pound increase, you’re not really being fair to yourself as you may’ve gone up just a little far before you began to adopt Paleo principles into your regime.

And if you’re dealing with a situation where you’re trying to address damage to your CNS, since these cells take far longer to regenerate than skin cells, for example, one month may not be enough of a time trial to determine that Paleo doesn’t work.

I find with many clients that they’re really wrapped up in the idea of a quick fix and get really impatient with themselves.  They’d like to be fifty pounds lighter in a month or two, even though it’s been twenty years in the making, along with going through life’s hormonal changes, that ensued during the weight gain.

Or, they’ve grown frustrated with a far too punitive approach to Paleo, restricting their calories too much and sticking to bland foods, and still have had no relief from their constant migraine headaches.

Whatever your overall health goals may be, start with adopting a kind to yourself attitude, accepting that where  you are is OK and then creating a path to the endpoint which is your ultimate goal.

Be reasonable, set up smaller non-food rewards along the way and choose a method to measure progress that suits your individual needs.  Not everyone wants to (or needs to) hop on the scale every single day; nor does everybody want to implement regular fitness testing to prove to themselves they’re getting faster and stronger.

For some, it might be as simple as a feeling of being able to be more active with the kids all day or not get winded running up the stairs!

Create your own plan, work backwards from the destination and be pleasant to yourself along the way.

Approaching any big goal from an angry, self-depricating standpoint will only serve to get you one place, really fast: nowhere!