Nell Stephenson's Blog, page 66

The Balance of Paleo

“The Balance of Paleo” is a phrase I often use to describe the healthy approach to True Paleo Living, as it is, in fact, a very balanced approach.

With every meal consisting of wild proteins, healthy fats and unrefined carbs from veggies along with some fruit, it is, in fact, a balanced diet, not a high fat diet, nor a high protein, nor a low carb. It’s only if we compare Paleo to the typical American diet that we can say it is higher in fat, lower in carbs and higher in protein.

I just read the most curious post someone had written, referring to my most recent appearance on The Dr Oz Show as being, in his opinion, ‘a disaster’.

Intrigued, I read the piece and found it quite interesting to see the author’s comments including:

“There was a heavy emphasis on “lean meats” while avoiding the health benefits of saturated fats like butter. “
“Additionally, just as she did when she was on “The Dr. Oz Show” previously with Dr. Loren Cordain talking about Paleo, Nell (aka “Paleoista”) answered a question by Dr. Oz about the difference between Paleo and the low-carb Atkins diet and she repeated her idiotic claim that Paleo isn’t a “fad” diet that requires “balance.” Sheez lady, get over yourself! We’ve been through this before.”
“There was heavy focus on weight loss, but Paleo leaders zero in on the health impact”
“I would think avoiding saying anything that goes against what you believe would be assumed, but apparently that wasn’t the case this time.”
“Be who you are and embrace it. If I’m ever given the opportunity to be on television like this, I’ll not let the producers or show change who I am.”

In response:

The author is correct- I did not speak about ‘health benefits of saturated fats like butter’.  Dairy is not part of the Paleo diet, so I wouldn’t promote consuming dairy.   Yes, lean, wild meats are part of the Paleo diet, balanced out with healthy fats demonstrated by olive oil, avocado and coconut oil.   
I stand behind my claim that the Paleo diet is not a fad and that it is balanced.   Not sure why that would be an ‘idiotic’ claim, but to each his own.
Correct again, the focus of the show was weight loss, which was one of many benefits of True Paleo.   Another great feature is that Paleo could be part of any topic related to optimal health, as the author pointed out- True Paleo can help with many health issues.
Correct again for the last two points-I stand behind everything I presented on the show.  I feel that True Paleo is the way we as humans can reach our best health, and that for some, getting there in stages may be their best bet.   The producers on the show were incredible and did an amazing amount of research to make sure what I presented was accurate.  I’d go on the show again in a heartbeat!

Dr. Cordain himself stated in his blog post yesterday, “A few days ago I was delighted to learn that Dr. Oz was going to again feature The Paleo Diet on his nationally syndicated television show along with one of my co-authors, Nell Stephenson, of The Paleo Diet Cookbook. I tuned into the Dr. Oz show and was happy about most of what I saw except for Chris Kresser, expounding upon the health virtues of a food group, beans and legumes, that definitely are not Paleo“.

If he supports what I’ve said and presented, that’s enough for me.    I am quite confident that if anything I’d said were inaccurate, there would be mention of it here.

As they say, there’s no such thing as bad PR so I’m happy to address concerns stemming from perspectives that may differ from mine.  

I’m not interested in trying to convince people it’s my way or the highway.  Rather, I prefer to present information to those who are interested and let each person take it from there if they choose to do so.  Eating is far too personal an issue to approach any other way, in my experience.

I always have, and always will, continue to stand behind what The Paleo Diet truly is and what Dr. Cordain’s research shows and am incredibly grateful to have had the opportunity to be part of The Dr Oz Show twice.

Here’s looking ahead to more!!

 

Make No Beans About It..Legumes Aren’t Paleo!

I’d have to say that beans not being part of True Paleo living is one thing most of my clients have the most difficulty understanding.

Many people are at least aware that there is controversy over whether or not dairy is good for us, and the same goes for gluten and processed grains.  Whether or not one agrees, of course, is a different story.

When someone asks me for the elevator pitch on Paleo, they nod along when I say ‘no white sugar’, and then often shrug their shoulders at the ‘no dairy and no grain’ bit, as they’ve  heard that these may not be such hot things to eat.

But as soon as I get to the bean part- there’s a double take. “Wait…no beans?  I thought soy was good for me.  And no peanuts?  But why?  Some beans can be picked and eaten, as is… doesn’t that make them Paleo?”.

Not exactly.  Good premise, though.

Just because something can be picked and eaten doesn’t make it a good option; poison mushroom, anyone?

Look at it this way: we all know and accept that beans cause gassiness.   We’re taught that it’s a funny side effect and there are even children’s rhymes about it (beans, beans, good for your heart… and so on).  

Well, guess what?  That side effect is a very obvious sign that we are not digesting something properly.   We are not supposed to be gassy.

Legumes are high in anti nutrient properties which leads to leaky gut, which leads to a very long laundry list of health concerns.

That is my elevator pitch, as the easy-to-read, easy-to identify with, basics.

Want the science?   Go straight to the source, and read Dr. Cordain’s article and you can be sure your every last doubt about whether or not legumes are a healthy option will be quelled:

Click here for the full article

Cheating??? Partly Paleo?

If you tuned in yesterday to The Dr Oz Show, you may have a question or two about the reference to ‘you can have three cheat meals per week’.

Do I recommend cheat meals?  In principle, no.

I have followed The Paleo Diet strictly since 2005 and I wouldn’t touch gluten (or any grains), dairy, soy (or any legumes) with a ten foot pole. I identified long ago that these items make me feel toxic and sick and as a result, I opt not to eat them.

So what’s the deal with the cheat meals?

Think about how most of America eats.   Many aren’t getting any vegetables all day long.  Many exist on processed, packaged, highly refined foods.  Many eat dairy, whole grains and beans thinking these are all healthy choices.

In that context, then, the idea of never having bread, pasta, a ‘treat’, a ‘snack’ or a ‘cheat meal’ seems insurmountable and subsequently, Paleo can appear too daunting and many will never give it a try.

If, however, they feel it can be approached in stages (which it can, thus my reference to the cheat meals being ‘part of one’s transition to True Paleo), they can begin to experience the health benefits.  The weight will start to come off.  The skin can start to clear, and the gut can begin to heal.

I have seen many people begin a ‘partly paleo’ approach and after their own experimentation, eventually see for themselves, based on their own body’s responses how much better they feel when they completely eliminate all grains, dairy and legumes.

I haven’t changed my message, I haven’t changed my approach. I’m simply working toward reaching people en masse and I have found that being uber-dogmatic, as passionate as I am about True Paleo, can easily put more people off than attract them to give it a try.

I do believe that we humans are meant to be eating this way and I do encourage all to at least try it with 100% compliance at least for thirty days.

See how you feel, test non Paleo foods if you feel you’d like to, and then you can see reactions that you may not have noticed before.  The ice cream you loved causes acne, the whole grain bread creates sore joints and that tofu dish causes bloating.

Is it worth it?

You decide.

For me, it comes down to simplicity: I don’t want to eat anything I know will make me ill..so I don’t.

You can get there, too.  If you want to do it in one fell swoop, that’s fantastic, but if you prefer to go step by step, there is absolutely nothing wrong with that, either.

Do your thing and get there….that’s the important part!

Tune in Today to See Chris Kresser, Dr. Oz and Me Discussing Paleo Living

Tune in today to see Chris Kresser, author of Your Personal Paleo Code and me discuss The Paleo Diet with Dr. Oz!

Click here to check  your local listings for airtime and set your DVR or watch in real time!

 

Paleo is Too…

Restrictive. High in Protein.  Low in Carbohydrate. High in Fat. Low in Calcium. High in Dietary Cholesterol. Low in Fiber.

Really?

No.

If you’re thinking otherwise, there’s a good chance you may have gotten some of your information from the many inaccurate sites, blogs, books and podcasts that are growing in number and becoming exponentially further away from what Paleo really is.

Not your fault.  It’s very difficult to distinguish which approaches are Truly Paleo in nature versus which are an individual’s perception of what the lifestyle is all about.    

Further, there are certainly many ways that one might try Paleo, or partly Paleo and some may find that adding some not Paleo foods sometimes is what makes it more doable.

I don’t think this is the issue; in fact, for many people, easing into Paleo in stages is what allows them to segue into it.  If you’re coming from a model where you’re eating refunded, processed foods at every meal and now you’re eating mostly Paleo and having the not so healthy stuff two or three times  per week, that is still a big step in the right direction.

The caveat is to make sure you’re not unnecessarily making Paleo harder than it needs to be.

Put simply, at each meal, a large portion of veggies (the more variety, the better) should be the starting point, and these healthy, unrefined carbs should be balanced out with some natural proteins and healthy fats.

That’s it.

To address the points above:

Restrictive?    Hardly.  If you consider how many vegetables, fruits and different meats, fish and poultry there are, the list is abundant.
High in Protein?  Not high, just higher than what the USDA recommends.   Where has that gotten us? 
Low in Carbohydrate?  Again, not low, just lower than the MyPlate schematic.
High in Fat? Wrong again- Paleo is actually very balanced; roughly a 40/30/30 model, with 40% of your food coming from healthy carbs found in veggies along with some fruit, and the remaining 60% balanced out equally between wild proteins and natural fats.
Low in Calcium?   A cup of spinach has 225 mg.  A cup of milk has 250.   The spinach is very alkaline forming in the body while dairy is very acidic.   The body functions best when it’s alkaline.   Adding acidic foods leads to degradation of the skeleton as calcium is needed to buffer the acid in the blood stream.  Better to stick with the green, leafy veggies!
High in Dietary Cholesterol?  Yes, you’ll be eating red meat and egg yolks (gasp) but those are not what cause one to have high cholesterol levels.  Refined sugar, grain-based products and dairy can, though!
Low in Fiber?  Fresh veggies contain 7 -11 times that which is found in fortified grain products, without the toxic anti nutrient bang.

 Stick to the basics, read to your heart’s content and take away what you can from each and every piece of information you come across, but don’t forget to keep just a touch of the skeptical eye.   If it sounds like it’s not healthy, it probably isn’t.  A blog that suggests eating concoctions made of ‘Paleo’ foods like ‘Paleo brownies’ or ‘Paleo cupcakes’ with any regularity may  be missing the boat.

Keep it simple:  eat food.  Don’t eat things that are not food.  And move.

Wouldn’t you rather eat something like what’s picture above rather than a plate of colorless, deep fried junk?

Think about how energetic you’d feel eating the food in either scenario (if you want to call the latter food) and let that be your guide!

 

Another Paleo Protein?

When a friend told me the other day he’d found a protein powder to replace the whey he’d been using that was Paleo friendly, I was skeptical.

With the word Paleo being used so widely and inaccurately, it’s hard to tell  by the name alone whether or not a product is legit.

One product, in fact, by Designs for Health, uses whey, for its “PaleoMeal”, while another brand one client had uses pea and rice protein.  

Not sure when whey, peas and rice became Paleo but clearly I missed that.

A little research showed that the MHP brand doesn’t contain whey; rather, it’s made of beef and egg.  However, it does contain the additives Hydrolyzed Gelatin along with Cellulose, Xanthan and  Carrageenan Gums, which for many people can cause GI distress as well as inflammation due to their anti nutrient properties.

When there are other protein powders on the market that are much cleaner, like my favorite, PaleoPro, there’s no need to ingest any that have the potential to cause any ill side effects.

Do keep in mind, though, that I’d recommend keeping all powders, even if they are additive free to the ‘in a pinch’ category and not make them your daily mainstay.

Fresh, raw eggs if you have a good, reliable source or soft boiled eggs both make excellent choices as the protein component of a smoothie which is where you’d most often find the powders being used.

In addiiton, using real eggs is far more cost effective.  

Take away on this product?  I’d pass, personally.  Maybe it’s just me, but I prefer to not purposefully eat things that I know will make me feel ill.

 

A Paleoista Valentine’s Day

While dining out Paleo style is quite easy, sometimes it’s actually nice to plan a cozy, intimate evening at home with your special someone.

Valentine’s Day is just that type of occasion!

I find that many  restaurants tend to change their typical offering to a prix fixe menu which is not the issue in and of itself; rather, since sometimes my favorite selections aren’t offered in that instance, it can change the experience.

In addition, if you opt to stay in, you can enjoy the whole planning, shopping and cooking of the meal as a couple, which actually is quite enjoyable for anyone of the culinary persuasion!

It’s an anomaly for my own husband and I to have a chance to take a leisurely stroll through the farmer’s market together, choosing whatever suits our fancy and planning a meal based on whatever produce and protein we gather, so I actually relish the change to do so on a special occasion.

The mere principle of spending time together should supersede the concept that the day has to be all about the meal; this helps to take the emphasis off what you’re not eating, if you’re new to Paleo and perhaps missing pasta, bread or sweets, and put the focus on celebrating the beautiful relationship you have with your significant other.

What to eat?

For us, it’s always an arugula based salad with avocado, onion and whatever fresh fruit is in season, followed by either a wild salmon or grass fed filet and at least two types of veggies, one of which is often kale, prepared in a variety of ways from steamed to sautéed with garlic.

A lovely glass of Cab is fitting for this occasion and some premium, raw dark chocolate to finish the meal off properly.

Enjoying the preparation of the meal together followed by dining at a leisurely pace in front of a roaring fire or overlooking an endless sea, depending on where you call home completes the whole experience.

No grains, beans or dairy needed, thank you very much!

Happy Valentine’s Day!

Vegan Crispy Stir-Fried Tofu With Broccoli, Nutella Filled Hand Pies, and More…Really?

“Vegan Crispy Stir-Fried Tofu With Broccoli, Nutella Filled Hand Pies, and More” was the heading of an email I received today from a foodie-related email newsletter I seem to have inadvertently subscribed to.

Is it me, or is this beyond ridiculous?

I’m not making this up, even though the title may lead you to believe otherwise.

Why not throw in a little of several not-so-healthy (to say the least) things in order to create something obscene that will suit every possible craving someone might have- salty, sweet, crunchy, crispy- but not use any animal-based products in order to throw in that ‘Vegan’ preface to appeal to anyone who can then try to convince themselves that it ‘must be healthy if it’s vegan’.

Drives me completely nuts!  It’s hard to just shrug my shoulders and laugh it off because it’s really doing a huge disservice to anyone who might not be that familiar with how food works in the body and the reality of what is truly a good option to eat.

Of course, hopefully the references to ‘fried’ and ‘Nutella’ will alert everyone to the fact that this is not exactly food intended to nourish, but it’s offensive nonetheless.

While I am obviously a fan of True Paleo, and while my two years of being a die-hard vegan proved not to be the best fit for me, I know the lifestyle well enough to comment that when done properly, the vegan diet is rich in plant based foods and healthy fats from avocado, coconut and olive oil.

Just like with Paleo.

And also just like with Paleo, along with the use of each word, tagging it to highly refined, processed former-foods completely devoid of anything remotely healthy does not suddenly make something a good thing to put in your body.

Remember to always read between the lines (or the lines themselves, in this case) and stick to fresh, unprocessed as much as you can.

As far as those cravings are concerned, make sure you’re eating enough healthy fat and protein, and enough calories balanced out in terms of macro nutrients, all of which will lead to balanced blood sugar levels and a greatly reduced propensity to  reach for sugar, salt and junk  in general.

As I always say, a brownie is still a brownie even if it is gluten free, vegan and doesn’t contain grains!

 

Too Much to Choose From

Before my afternoon flight the other day, I had about thirty minutes before I boarded, so I took the opportunity to eat my pre-plane snack of steamed broccoli, lime, olive oil and turkey.  (Pre-plane, because even though I do bring veg on board, I prefer to not bring those of the more, well, odoriferous type, just out of courtesy to the passengers around me.  There are plenty of other options so I can simply get my cruciferous fix before and after!).

A man sitting not too far away commented on how he wished he would be a healthier eater, especially when he visits New York, which was where I was heading, but the simple fact that there are so many wonderful places to choose from in the big apple makes it far too tricky to eat properly when he’s here.

I don’t get it.

When I’m here, I not only eat healthfully, I stay true to my Paleoista principles, regardless of what type of cuisine I’m eating as eel as whether I’m at a hole in the wall or an upscale eatery more of the posh genre.

It doesn’t have to be a choice: healthy versus tasting good,  trying a plethora of different cuisines or dining out period.

It can be all done at the same meal. With a little bit of learning about what the key facets to any type of regional place you’re dining at, as well as asking some questions, the culinary world can still be your oyster even while dining out and keeping Paleo all the while.

If, on the other hand, you simply opt to go faux-Paleo, or not-so-Paleo and are willing to bear the brunt of any repercussions you may face in terms of negative side effects to your body, that’s another story.  

That is simply a decision each person may make, but don’t confuse that with the idea that it has to be a choice between Paleo or eating good food/being a foodie or enjoying all sorts of different worldly foods.

Having fun when you’re eating, as it is far more than just ‘putting fuel into the body’, doing it socially and being creative,  are actually key components to ensure longevity on this healthy lifestyle approach.  No one wants to feel they’re living, and eating, in a bubble!

And regarding that glass of wine you see pictured above?   Not a big deal as an occasional splurge on the Paleo diet.  

Rich in antioxidants, helpful in lowering bad cholesterol and boosting heart health, it’s something I quite enjoy, too.  But only for the health benefits, of course.  Really, it’s just like taking a vitamin.

Right.

Yogurt and Probiotics

I get a lot of inquires about dairy as it relates to the Paleo diet.

As there is a growing contingency of sites, blogs and books that do incorporate dairy into their skew on Paleo, it’s easy to see why it would be difficult to decipher whether or not it is, or is not Paleo.

There is a simple answer:  it is not.

Now, this does not mean that there aren’t people who don’t experience negative side effects when they eat dairy, nor does it mean that certain types of dairy have some good things going for them, like the probiotics we’d find in yogurt, for example.

Fact:  yogurt is not Paleo.

Fact:  some yogurts contain high levels of probiotics.

Fact:  if someone is mostly Paleo and opts to add yogurt, it’s everyones own prerogative, but that still doesn’t make this food Paleo.

It’s nothing to do with being too strict or rigid, dairy is just not Paleo.

Recently, a reader wrote in to say they wanted to challenge me; and a challenge is something I always welcome.  Not so much because I’m the argumentative type and I’m trying to convince someone I am right and they’re wrong, rather, because it can be an opportunity for learning, for both myself as well as whomever asked the question.

Here is what the reader had to say:

“What about White Mountain Probiotic Bulgarian Yogurt? It has the highest concentration of cultures (90 billion/serving) of any yogurt on the market. According to White Mountain’s website, the extremely high level of (good) bacteria in their product means that almost all the lactose is consumed (eaten by the bacteria)…so is this yogurt even still dairy, since lactose tends to be the offending agent? Probiotic supplementation and digestive support is so important I can’t imagine eliminating White Mountain from my diet, but I’ll listen to your counter argument, if you can make a persuasive case.”

Even if a particular dairy product has less lactose than another, it’s still not Paleo.   Lactose can certainly be the component in milk that many have an issue with, but others have issues with casein.  Aside from that, the net acidic load placed on the body from dairy is another reason to think twice about donning that milk mustache.    An acidic pH in the body increases risk of osteopenia, illness and  inflammation.

Dr. Loren Cordain’s decades of research studies and papers are an excellent resource for anyone who’d like to get more into the science behind the ‘why’.

So, to the reader, I say the same thing I would say to anyone who asks about adding non Paleo food to their mostly Paleo regime: it’s your choice!  

If you feel good while eating your yogurt and don’t experience the outwardly obvious ramifications such as congestion, bloating, acne and so on, it would be easy to see why eliminating it would not make sense.   Just like when clients tell me that they don’t feel ill when they have an occasional piece of bread, if we don’t have immediate or even prolonged visceral responses to eating a certain food, it’s far more difficult to remove it than if we do.

However, that alone doesn’t mean there isn’t damage going on, on the inside.

Bottom line- each of us can find our own ways to Paleo, by testing, testing and testing again and ultimately it’s up to each of us to decide which, if any, foods are worth adding back in.