Nell Stephenson's Blog, page 67

Lose Belly Fat, Stop Aging and Reverse Type II Diabetes

Any or all of the above phrases are used all too often as tag lines for pills, powders, potions, ‘super foods’ and entire eating plans.

As if by including, or avoiding one, two or three certain foods (or food byproducts, in the form of said powders, pills or potions), we can magically halt the effects of time, achieve a slim waistline and reverse illness.

Can eating certain foods, or not eating others really have such an effect?

Yes, of course… but that is just a part of the big picture, and the damage we cause to our bodies by not moving and eating foods that are less than nutritious, or not nutritious at all, takes time to repair.

In other words, if you’re already taking Glucophage for your Type II Diabetes, are overweight, and look ten years older than you really are, a handful of Goji Berries a, a sprinkling of Chia Seeds and one serving of powdered greens aren’t going to do the trick on their own, any more than taking pill forms of garlic, turmeric and ginseng.

These things can help, of course, but consider them to be more of a supplement, or insurance policy, more so than an integral component of your diet that will somehow cancel out that large portion of Fettuccini Alfredo you ate for lunch, or balance out the fact that you haven’t worked out in weeks.

Granted, it seems that products veering more toward the unhealthy, non-food side, like pills sold to decrease your appetite or ‘burn fat’ tend to be more likely to use gimmicky ad campaigns with those catch phrase, but unfortunately, I’ve seen quite a few actual foods, or food-based products using them just as well.

This is not to imply that a handful of dried Gojis should be classified along with a ‘weight loss powder’ in terms of its ineffective ness or worse, danger; rather, just to keep in mind that the main component in allowing the body to heal has got to be an overall shift in the way one eats and moves.

An abundance of fresh, local, seasonal veggies should be at the forefront of every meal, along with a variety of proteins, sourced from the best place possible and natural, unprocessed fats.

The  ”super foods” are a garnish.

Of course, for some, it may not happen overnight, but the trend must be toward that template as the goal, not just continuing along with a sedentary lifestyle, making poor food choices and hoping that by eating some maca and an a few fish oil tablets, suddenly, optimal health will be yours.

It’s  process, longer for some than others, but the human body has an incredible ability to heal, and even thrive, so why not start today?

It’s never too late to begin feeling fantastic, no matter where you’re starting from.  

There’s nothing to lose except extra pounds, poor sleep and low energy levels.

Start today with a walk, and adding some fresh veggies to your meals.  Step one doesn’t have to be a big one!

 

 

In Honor Of My Paleo Dogs

One year ago today, we said goodbye to our beloved Graham,  one half of the pair of our Weimaraners, aged thirteen and a half.

He passed in peace, in his home, surrounded by his mum (me), his dad and his sister, Daisy, who will turn fifteen in June and, aside from a bit of arthritis and several lumps, bumps and scratches she’s acquired through the years, she continues to be in excellent health for a lady of a certain age. 

He was a lifelong runner and Paleo eater, just like his parents and his memory is with us always.

Click here to read a tribute I wrote to him, a year ago today.

Miss you every day, my sweet boy.

Is There Room For Cheating?

This has got to be one of the most commonly asked questions.

Doesn’t help that it’s perpetuated by many Paleo (ish) websites, blogs and even books.

The proverbial cheat meal, in my opinion, implies that whatever one is eating is so restrictive they feel deprived in some way and that indirectly causes the need to eat something that is saltier/sweeter/has more crunch/fills you up more and so on and so forth.

In addition, there is the psychological component which plays a role; if one embarks on a new eating plan that eliminates a food or group of foods that one has an emotional attachment to, it’s easy to focus on that and think ‘I cannot live without ever eating ice cream (or nachos, or whatever that particular foodstuff may be)’/

Both can appear to be placated if one decided they can eat these foods sometimes.   How often may depend on how often they’d been eating these foods in the past, but in the event that the frequency is decreasing, one might argue that at least these poor quality foods are being eaten less often, which would be a step in the right direction.

Here’s a great example:   a client who is an overweight mom in the Midwest confesses she hardly ever eats any veggies and has found herself in the habit of going more and more often to the drive through, even though she knows that what she’s getting is hardly nutritious, for her or her four kids, but for the simple fact that she feels frazzled and at her wit’s end and going to fast food places is easy.  Period.

If she were to begin by adding veggies to her daily routine as step one, even if she were still going to McDonald’s, even that would be a start.

If that same woman, in a few week’s time, begins to lose weight, feel more energetic and realizes she can actually carve out some time to grocery shop and cook, she’s going to advance further along her path to healthy eating and better health.

Maybe after a month or two, she learns about Paleo and thinks it sounds like a good fit, especially when she learns that it’s a great way to eat for anyone with autoimmune issues or with diabetes, since her mother has lupus and she’s been told by her doc that she’s pre diabetic.

But wait… when she learns she’ll never eat grains, dairy or legumes again, she shudders at the sound of it, not understanding how, when done properly, Paleo doesn’t feel restrictive.

Does that mean she’s not going to try it?

Perhaps.

Alternatively, if she thinks about it and decides to try being mostly Paleo and sometimes having the reliable comfort foods she has grown used to, it suddenly becomes more doable.

It’s my hope that anyone in this situation (and there are many, many people fitting this description, so if you’re one of them, don’t feel alone!) would ultimately make eating these ‘cheat meals’ fewer and farther between and get to the point of identifying how these foods make them feel poorly, compared to the abundance of fresh veggies, fruit, lovely proteins and natural fats on Paleo, which make them feel fabulous.

Don’t get me wrong; I’m not suggesting that if you are already living and loving a True Paleo lifestyle,that you should now begin adding weekly pizza and beer nights.

Rather, if including some of these as part of your journey to True Paleo makes you try Paleo in the first place, I feel it makes sense as one particular means to an end.

There’s no mistaking the importance of the role the mind plays in this, and if taking steps, even baby steps to get there is the way it’s going to work for you, go for it.

Better to get there slowly than not at all!

Changing What’s Normal

It occurred to me last night when I was finishing up a lovely meal of bone broth, which I’d made using grass fed bones, garlic, lemongrass, garlic, ginger and some pastured chicken breast with some raw chard thrown in last minute that times sure have changed.

For me, that is.

Former vegan here, don’t forget.

Aside from that, though, other things have come full circle.

I recall as a little kid being completely repulsed by the mere site of fat on meat.  My dad would have to cut any last morsel of it from pork chops, lamb or and type of protein that my mom had made for dinner.

Then, of course, as a teen in the early 90′s, my disgust with the idea of eating fat was further perpetuated with the low fat and fat free eating craze so popular back then.

I’m clearly giving the short version, but the point is that now, eating (actually, sometimes devouring) the decadence of Paleo fats like, for example, a nice piece of fatty grass fed ribeye, or some marrow from a bone, such as I enjoyed last night, are such a fundamental part of True Paleo living, I cannot even begin to imagine how my body would feel if I ever were to return to any of the styles of eating I used to follow.

From vegan, to the zone, to blood type to ‘healthy American Athlete’s’ diet, I’ve tried so many and none, repeat, none, have ever fit like the proverbial glove the way Paleo does.

With all the approached I tried above, I was always:

Experiencing GI distress, from mild as a child to horrible and debilitating in my twenties
Either hungry and all the time but kind of getting close to the lean bodyweight I wanted OR eating a bit more and not as lean as I wanted

It wasn’t until 2005 when I began following an approach which suggested that perhaps if I were to eat things that were naturally available, nearly ‘as is’ like plants and wild meats, and if I were to not eat things that were processed, packaged and poison (did I just write that?), that maybe I’d feel a bit better.

For me, it didn’t take tombs of knowledge and numerous studied to win me over.  

Rather, I tuned into my own body and let that dictate how to proceed.

This is precisely what I hope all you readers will do.  

Try different things as you progress to Paleo and land on your feet, secure that you’re following what fits you best and without a hint of doubt or wonder that there could’ve been a better approach.

No regrets… only optimal health!

 

Make No Bones About It

Bone Broth.

Sounds pretty simple, right?

Stick some bones in a pot and boil ‘em, then give ‘em to the dog?

Sure…that’s one option, but why not serve it to yourself?

Homemade bone broth offers the following health benefits:

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.

So how do you make it?

It’s as easy, or complex, as you want it to be.  Bones, plus water, are the starting point; feel free to add your choice of herbs and spices for even more of  a health-boosting bang!

The Decadence of Frozen Fruit

Missing your ice-cream, now that you’re Paleo? 

Rather than going faux-Paleo with some of the choices for ice-creams or substitutes on the market these days, why not keep it simple and just eat fruit?

It may sound like something that would never fit the bill, but before you judge, consider:

If you have frozen fruit, rather than ice cream, you’re actually eating something good for you versus something that’s quite likely to cause congestion, bloating and possibly a skin breakout.
With preparation consisting of little more than simply washing the fruit and placing it in the freezer on a piece of wax paper, you’re not exactly going to be pressed for time to create this dessert.
Pairing options aboud; frozen cherries with a piece of raw, dark chocolate, sliced frozen banana with a sprinkling of toasted pecans or frozen blueberries thrown into your morning smoothie are just three possibilities.

Even if you’re not completely into True Paleo and you choose to eat old fashioned ice cream once in a while, opting for this Paleo friendly option even sometimes is a step in the right direction.

Addressing the Cause, Not The Symptoms, for Colds and Flu, Too!

The same principles of treating the cause, rather than the symptom when it comes to our overall health, taking the same approach to treating a common cold or a nasty round of the flu often serves to be the best method to returning to good health sooner than later.

Sure, it’s easy to reach for a pill that will stop that annoying runny nose, or swallow an artificially flavored cherry syrup that puts an end to constant coughing, but are those really helping us?

Not so much.

If your nose runs, it’s because your body has produced extra mucous to serve as a vehicle to carry out bacteria or other harmful invaders to your body.

And, if you’re coughing, same thing; your body is doing its best to get the bad guys out of your lungs.

So, in effect, while the over the counter cold remedies might seem like a good idea as a quick fix, in the long run, they’re not a permanent way to cope.

Sound familiar?

Yes, it’s just the same as a quick fix approach to eating, or other health issues, which only addresses symptoms but not causes.

If you have a cold or flu, you can add the following natural remedies, which will provide some relief without working against your body’s natural mechanisms to help you get back to your healthy state of being.

Add raw garlic. Powerful antioxidants prove a great form of defense for your body.
Reduce fruit just for the time being- sugar provides fuel for those nasty little invaders.
Add herbs and spices- turmeric, oregano and ginger all offer immune boosting benefits.
Drink  broth- pastured chicken or grass fed bone broth both have amazing healing properties.
Hydrate!  Stay on top of your water intake more so now than ever.
Sleep.  Don’t question the value of rest.  It’s really something we should do our best to not compromise on.

Ultimately, the bug will run its course, but if you arm your body to the best of your ability, naturally, you’ll come out of it ahead of the game and a lot more quickly than if you’d been popping pills!

Prawns: Perfectly Packed with Paleo Protein

For as long as I can remember, prawns have been a favorite of mine.  

After eating a light lunch just now of some wild prawns, raw oysters, a bell pepper and some leaves, courtesy of Santa Monica Seafood, I had these creatures of the sea on my mind when I decided to make them the feature of today’s post.

(I should clarify, by the way, that what I would call jumbo shrimp, my British husband calls prawns, hence of my own use of the words interchangeably for purposes of this blog post, along with the fact that I liked the alliteration…)

High in protein, Omega 3s and antioxidants, these crustaceans are delicious, whether prepared by simply steaming them and adding a drizzle of fresh lemon, or something requiring a little more time, such as my Paleoista Coconut Ginger Shrimp recipe.

Concerned about which shrimp are safe to eat, as well as the environmental impact of choosing the wrong type?  Check out the Monterey Bay Aquarium’s Seafood Watch Chart for Shrimp which gives you all the info you need to choose wisely.

Paleoista Tips for a Healthier Superbowl Party

Whether you’re hosting a Super Bowl party or attending one today, there’s no need to worry that you’ll be left with no other choices but to gorge on  jumbo bags of nacho chips, dip and beer, beer, and more beer!   

While I’m not trying to convince all the die-hard fans that they should watch the game while enjoying a nice fresh platter of celery sticks, although I must confess, I don’t think there’s anything wrong with that, per se, there are plenty of other options of dishes to offer, even if it’s in addition to the traditional, not so healthy fare.
 
Why not give the following, easy-to-make offerings, a try:


Crudite platter:  Yes, you’ve been there and done that, but it’s likely one of the easiest things to prep and serve.  Offer a variety of veggie and dips. My faves include blanched broccoli and cauliflower florets, baby carrots and multicolored sliced bell peppers along with homemade guacamole,  chopped-tomato salsa or a simple blend of garlic, olive oil, fresh basil and some roasted walnuts, whizzed in your food processor.


Sneak in the veggies.   This might be a great time for that special occasion uncured, pastured bacon.  Wrap that around asparagus and pan sear, or scatter on top of Brussels sprouts and don’t be surprised if even the biggest veggie hater changes his or her ways!


Fruit plate: Freshly washed red and green grapes, sliced apples, tossed them in lemon to prevent the browning/oxidation that occurs otherwise, finished with a sprinkle of cinnamon and whole strawberries are easy to serve and won’t be as messy when eaten with your fingers as some other fruits may be.


Raw Nuts Mix: together organic walnuts, pecans and some Brazil nuts and offer as a healthier option than roasted-in-oil, peanut mixes in a can you’ll find at the store.


“Charcuterie Platter” Roast a bone-in, skin-on turkey breast, broil some grass-fed flank and braise some pastured pork, then present on a platter in lieu of those high-in-nitrates meats like salami, prosciutto di parma and smoked ham you may have traditionally served.


If you feel like you’ve gotta have that ‘crunch’ you really don’t have to default to potato chips.  Try slicing and baking eggplant.  It sounds funny, I know, but if you slice it thin and broil it while continuously turning it, it dries out and crisps up nicely and acts as a great substitute for a cracker!


Offer a wide variety of beverages including flat water, sparkling water, ‘spa water’, made  ahead of time by simply slicing lemon, lime, cucumber and kiwi and adding a few pieces of each to a pitcher of filtered water, as well as chilled green tea.   Even those who are partaking of the alcoholic drinks will thank you later for at least keeping them from getting quite as dehydrated as they otherwise would’ve!


Looking for a healthier, version of chili?  Click here for some tips to revise your favorite recipe, Paleo style, and click here for my recipe for a venison & bison chili.


While there’s no pretending that your frat buddies from college or your colleagues from work would be thrilled to come to your home and find nothing but steamed kale on the menu for game-day,  if you’ve at least got some healthy alternatives that actually taste good, you won’t feel like you’re missing out on anything!

Superbowl Challenge…With Food

Not referring to the actual event,  you see; rather, I’m writing about the challenge of making Superbowl -party friendly fare…that also happens to fit within Paleo parameters.

In response to my invitation to send me your challenges for dishes you’d like to create in healthier manner, one reader sent in the following request: 

 

“What alternatives could you suggest for hot wings and guacamole with pita chips?”

 

I’d asked for more than just the names of a dish you’d like to see “Paleo-ized”; I wanted details such as what was it that you missed about these particular foods.  Was it the crunch?  The spice?  The mouth feel?

 

I find that if the underlying factors are addressed, it’s easier to find something Paleo to eat instead of simply swapping out all purpose flour for almond flour and ending up with something that’s still rather processed and inflammatory.

 

(Reminder- this is in reference to Faux Paleo concoctions baked or bought and eaten daily…not as the rare, special occasion in which one might create a Paleo special occasion dessert for a birthday, anniversary, or something of the like..)

 

A quick google search revealed the following ingredients for a ‘hot wing’ recipe:

2 pounds chicken wings, tips discarded
1 teaspoon cayenne pepper (add more if you can stand it)
salt and ground black pepper to taste
1/2 cup butter, melted
1/2 cup hot sauce

Choose pastured chicken wings,  swap the butter for coconut oil and use more cayenne, rather than commercially prepared hot sauce and you’re golden!

As far as guacamole, that’s already Paleo, with the exception of store-bought brands that use sour cream.  Make your own with avocado, lime, cilantro and garlic.  Couldn’t be easier!

What to dip into it?  Crudites!  Any and all fresh veg is fair game, from celery, to jicama, to carrot, cucumber, radish, bell pepper, broccoli and cauliflower.

I’m not pretending you’ll psych out the guests and convince them that the carrots are actually chips in disguise, but if it’s presented in a lovely manner, with all the color, flavor and taste inherent to True Paleo, it’ll be easier to have the guests partake than it would if you handed them a bag of raw spinach in lieu of a bag of chips when they walked in the door and hope they didn’t notice…