Nell Stephenson's Blog, page 78

Staying Fit During A Weekend Getaway

It’s one thing if you’re going to be away from home for an extended period of time; you’ll need to suss out what is available for you to do in order to maintain your fitness while traveling.

But what if it’s just a mini getaway or a three day weekend?

You’ll still want to make a point of staying active, but if you’re just visiting a new city for the first time, you won’t likely want to spend hours at the gym.

Following are a few helpful tips to keep on track during your break without compromising your fun, on the fitness or foodie side!

Get a workout in before you leave.   Even a short, 45 minute sweat on the treadmill or bike will help you feel fresh for your flight and less likely to opt for poor food choices at the airport.
Pack your Paleo food to take with you on board.  This is a no brainer; even in business or first, while the food at least has a chance of being Paleo friendly, bringing your own is the safest bet. (Need help?  Check out my Travel Plan (click here)).
Plan to walk when you’re at your destination. There’s no better way to see things you might miss in a car if you’re moving along, up close and personal, to shops, restaurants and other attractions the city has to offer.
Scan local eateries’ menus for what looks to be good bets in terms of being able to Paleoize, while still allowing yourself to try whatever types of cuisine that particular place is known for.  Whenever, I’m in NY, for one example, I always know I’ll be able to find tons of options for healthy, delicious Italian cuisine- veggies in olive oil, grilled fish or lovely steaks are available at most places, from three-star Michelin to little hole in the wall places.
Find out what activities might be easy to incorporate into your short time there.   On a recent trip to Amsterdam, my husband found he was able to rent a bike from a shop next door to his hotel and didn’t miss a beat on his cycling training!

Most importantly, remember that it does not need to come down to a choice between keeping healthy and fit versus enjoying yourself.  They can be accomplished simultaneously with no problem at all!

Nature’s Wraps

Remember back when we thought eating lavash, pita or tortilla wraps was somehow a better and healthier option to a sandwich?

Take out the fact that what’s inside is also a huge deal breaker (or maker); a wrap is a wrap.  All of the above have grains, all are highly processed and packed full of anti nutrients and all their lovely (not really) side effects.

If you’re keen to enjoy an on-the-go snack or meal, why not just use one of nature’s many wraps: leaves!

From Bibb Lettuce to Romaine, from Kale to Chard and from Collards to Iceberg Lettuce (which, by the way, is not really completely devoid of nutrients; it’s a good source of Vitamin K!), all of these leaves are pick and eat, if need be, although I’d certainly recommend washing them off firsh, and going organic if possible.

Any large leaf can work- some, like Chard, are more conducive to rolling up, while crunchier options, like Romaine, serve to make a better ‘boat’ if you will, all provide fiber, calcium and a host of health promoting benefits, with none of the down sides of eating refined, man made edible containers to hold our proteins and fats.

Try leftover sliced turkey layered with avocado and sliced apple inside a Chard leaf or ground chicken cooked in coconut oil topped with shredded carrot inside Romaine.

Sky’s the limit- just be creative!

Paleoista Cooking Classes and Meet Up Group in Los Angeles

Did you know what may be available to you in your own backyard?

If you’re in Los Angeles, that is!

At the beginning of 2013, I launched my Paleo in LA Meet Up Group and we now have 160 members!   All are welcome to join.   I’ve hosted an event every other month at venues such as art galleries to Caffe Luxxe.  There has been no cost to members and everyone is simply asked to contribute by bringing a 100% True Paleo dish to serve 4-6.   Click here to join and attend our next event, coming soon!

Also this past spring, I began offering Paleoista Cooking Classes at The Gourmandise School in Santa Monica.  Think Chelsea Market meets the Ferry Building.  On the third floor of the Santa Monica Place Mall, it’s must-check out shopping area!

Click here for more; upcoming classes, including Paleoista’s Thanksgiving, will be posted and available for registration soon!

Hope to see you there!

Paleoista Approved Indian In Los Angeles

If you consider yourself a foodie and are allowing that to be the reason you’re not interested in giving Paleo a try, you can rest assured that Paleo can work with a broad range of regional cuisine, from Indian to Italian, Chinese to Parisian and Mexican to South African.  (No exaggeration- these are a mere six types of Paleo-izable food preparation and presentation that allow us to experience all the tastes, textures, proteins and veggies from worldwide dining styles, simply by removing the non Paleo components while keeping the flavor profiles.)

I’ve decided it’s imperative for me to start posting about the places I dine at, from a hole-in-the-wall in New York, to a three star Michelin in Seattle, to serve as a reference for my readers!

Today, after an afternoon of running errands, I decided to order some take away.

Pradeep’s  on Montana in Santa Monica is a place I’ve frequented for a while and it’s worth talking about.

A little background from their site:

“Serving Indian food in Santa Monica on upscale Montana ave for 18 years. Pradeeps is Healthy option in Indian food without sacrificing flavor in Los Angeles. All selections are comprised of flavors from India, vegetation of sunny California and tastes of both worlds. Our focus is on high quality, low fat, low cholesterol, and high fiber value. We do not use butter or cream in any preparation. All preparations are created by Chef Pradeep who has formerly worked in India and Europe and is also the former Chef of Century Plaza Hotel & Towers in Century City.”

Many of their menu items are gluten free, and several dishes come with veggies in lieu of the typical basmati rice.

The service is fast, the staff is friendly and it’s absolutely a place worth checking out.

 

Too Skinny?

While weight loss is a very common goal of many who opt to try the Paleo lifestyle, some actually find themselves reaching their goal weight, and then continuing to drop the pounds even after that.

Losing too much weight, however, doesn’t mean we have to resort to adding back in the grains, beans and other fillers.

It may sound like an odd issue to deal with for many readers, as over two-thirds of our population struggle with the exact opposite problem- being overweight.   For anyone dealing with a lifetime of yo-yo dieting and never ending battle with the scale, it may even feel annoying to think of someone concerned with being too thin.

I am happy to share my own experience on this front.  

I went Paleo in search of relief from years of GI distress, which I found, to the nth degree.  

A nice little side bonus was finally being able to achieve the lean body I’d wanted, and it honestly felt effortless because I was eating plenty of fresh veggies, wild proteins and healthy fats, not weighing and measuring every last calorie (from the wrong sources).   My energy increased tremendously, my sleep improved and my training and recovery reached all new highs.

I reached the lean body weight I’d wanted in a healthy, slow but steady manner and have maintained this same weight ever since.

But what if it gets to be too much?   If one goes beyond lean and healthy and begins to take on an appearance more akin to  ’skin and bones’, that’s not the goal of the Paleo Lifestyle, but it can be remedied.

Recently, I received an inquiry from a gentleman to write a post about a reader’s wife, who’d gone Paleo and lost weight, but not just some weight, enough weight to make her fit that exact ‘skin and bones’ description.    He’d written in to Dr. Cordain’s website,  wanting to know what his wife could do, not only because she’d gotten too thin, but also because they wanted to start a family.  In addition, as his business is based in Japan, where he lives and works, he asked, “Can it be that the genetics of Asians have changed in that they aren’t used to having zero grains and their bodies cannot adapt?“

For the first part of his question, without knowing what his wife was eating, it was a bit difficult to give blanket suggestions, but generally speaking, if  you’ve found yourself too thin, be sure to check the following to get yourself back to a healthy and lean, rather than skinny, weight:

For women, if your menstrual cycle remains normal (whatever your normal is; I have a hard time thinking every single woman is meant to get her period every 28 days, regardless of age, where she lives in the world and what her family history is), this is a very important sign that you are likely in balance.   If it becomes irregular, this is a sign that things need to be looked at.  Even in this case, however, it’s not a generic ‘eat grains, put on some weight and things will regulate’.   There are so many factors that contribute to amenorrhea and varying types of treatment.  Personally, I’d prefer to go the natural route and investigate acupuncture and homeopathic treatments, rather than heading straight for the synthetic estrogens.
Make sure you’re balancing your macro nutrients.   Don’t make your meals mostly veggies with a tiny bit of fat and protein.  This is not the ideal balance of roughly 40/30/30 (unrefined carbs from veggies and some fruit/wild protein/natural fat) and it’s not likely enough calories.
Make sure you’re eating enough.  Each meal should leave you feeling satisfied, not stuffed and when you’re body tells you it’s time to eat the next meal, it’s time.   For many, that means eating several smaller meals evenly spaced throughout the day.
Don’t judge or try to power through your hunger.  If you’re hungry at 9:30 am after eating a healthy Paleo breakfast at 7am, guess what?  Eat the next small meal!  Don’t say to yourself , “I shouldn’t be hungry yet” any more than you’d tell yourself “I shouldn’t be thirsty” and please don’t try to abuse caffeine in order to ignore your body’s cues to avoid eating until lunch.  Neither are healthy habits to have.
Fuel according to what the day brings.  If you’ve got a particularly active day, whether you’re an athlete in heavy training or a busy mom squeezing in a power yoga class between carting the kids around, grocery shopping, going to the office and cooking dinner, know that you’re going to need to eat more compared to a lazy Sunday afternoon spent reading magazines, and give your body the fuel it needs.
Be sure you’re eating enough healthy fat.  Again,  five cups of steamed broccoli does not a meal make. Yes, your belly will be full from the volume for a little while, but there is simply not enough calories to make a full lunch or snack.  No protein, no fat, no good.
It’s also worth it to check out your hormonal profile and rule out hyperthyroid conditions.
Give your body time to regulate itself; also factor in current stress levels and sleeping conditions, both of which play a part in one’s weight.
Finally, take ownership of how you look and whether or not you’re happy with your weight.      If there are any previous emotional issues playing a role, such as anorexia, seek help in whichever way feels comfortable to you, whether it’s with a private therapist or group setting.   In this case, far more is at play than simply not eating enough.   If this isn’t an issue, be sure you’re not letting other people’s pressure and judgement supersede your own.

In terms of his question asking about whether one’s genetics would play a role in their ability to, in his words, “not be able to adapt to having zero grains“, as there are no nutrients present in grain-based foods that are not found in other, higher quality foods, foods without anti nutrients, I’d be very hesitant to attribute one’s higher rate of weight loss simply to their family tree.

Like with anything new, there is a bit of a learning curve to be expected, but you can rest assured that leaving Paleo behind is not the only solution.

Paleo Probiotics

The other day, I wrote about how it is, indeed, possible to procure probiotics from Paleo friendly sources.

While non Paleo options run rampant in stores- dairy or soy-based yogurts, kefir and small milk-shake like beverages loaded with sugars in addition to the good bacteria, they’re not the only options, fortunately.   Partaking in these choices may provide some probiotics, but they’re also filled with more than their fair share of negative side effects.

Remember, dairy, even grass-fed dairy, has a net acid-forming reaction in the body, causing us to leach calcium from our bones to help our body’s pH become alkaline.

Soy, being a legume, is also not an option, due to it’s anti nutrient content and subsequent negative effects it has on our gut and body through out.

I cam across a product, Ultimate Flora in my local homepathic pharmacy and it appeared, by the label, to be Paleo friendly. 

I wanted to double check before I blogged about it, and sure enough, when I reached out to their customer service, they replied in a very timely manner with the following response:

“We provide products that are acceptable for most consumers to use, knowing that many have digestive challenges…Most are free from dairy, soy, gluten and we do not use in grain in any formula, except one, Triple Fiber Max, which uses oat bran...”

So, if you’re in need of a probiotic source to help in the process of healing the gut, balance out an antibiotics you may be taking or to aid in fighting off a cold bug, you can rest assured you needn’t rely on diet Yoplait or Bio-K drinks and end up having to take the bad with the good!

 

Quinoa Confusion

I’m not sure how certain foods became so Paleo-confusing.   Often, I’m asked whether this food or that food is Paleo.   One in particular that seems to be mistaken for being part of Paleo is quinoa.

Perhaps because it’s commonly referred to as a ‘seed-like’ grain, one might suspect that if it were actually a seed, it might be ok in moderation, along with the other raw seeds and nuts we can incorporate as a garnish now and then.

Yes, it’s gluten-free, but we all know that gluten-free certainly does not equal Paleo friendly.

All seeds and nuts have anti nutrients, just like grains and legumes.  So why are seeds and nuts acceptable (again, I stress, acceptable in moderation) but grains and legumes are not?

It all comes down to portions.

Think of the amount of rice or beans or pasta someone who is not Paleo might eat at any given meal and compare that to the amount of nuts or seeds that same person might eat at that same meal.  Set aside the fact that many Americans are eating portions far too big; let’s use a more reasonable scenario.

Perhaps a man of 6′ tall were to eat a typical ‘healthy’ lunch as recommended by MyPlate.  He might have a cup of fresh veggies, a palm sized amount of protein, a cup and a half of brown rice or quinoa and maybe he’d sprinkle on a little feta and a scant handful of nuts.

The key phrases being ‘a cup and a half of grains’ versus ‘a scant handful of nuts’.   In addition, since nuts and seeds are meant only as that occasional garnish, both due to the phytic acid they contain as well as the fact that they’re all high in inflammatory Omega 6s and low in healthy Omega 3s, we’re only eating them once in a while, further reducing our exposure to those nasty phytates.

We can reduce the amount of phytates by soaking the raw nuts, but still, keep it in check and only rely on them as a once in a while, small part of a meal or snack, not a daily go-to.

Take away message- no grains, even the gluten free ones, the ‘ancient’ ones and the ‘seed-like’ ones are part of the Paleo diet.

They’re just fillers and are so easily replaced with a bed of your favorite fresh, local, seasonal veggies, which have seven to eleven times the amount of dietary fiber of grains and a plethora of vitamins, minerals and every last nutrient you need, without any of the negative compounds provided by grains.

Paleo Friendly & Casual in Los Angeles: Cafe Midi

I just had to write a little review of a hidden gem of a lunch place.

Today, hungry, after furniture shopping on La Brea, my husband and popped into Cafe Midi in hopes of finding a simple salad with some sort of protein.

Boy, were we in luck!  The menu must  have listed about fifty salads (not kidding) and many didn’t appear to require too much alteration in order to suit our Paleo lifestyle needs.

Located in the same building as American Rag Cie, you can also pick up a Diptyque candle or two after enjoying a lovely meal.

Add to that the fact that several steamed veggies are listed as menu options (as opposed to having to ask my usual question of ‘does the chef have any fresh veggies to prepare as a side?”), and we knew we were in the right place.

I opted for the Chopped Organic Kale with Belgium Endive, Tomato Provencal, Asparagus, Mango, Blackened Chicken  while my husband went with the Arugula with Mango, Tomato, Sliced Cucumber, Fresh Ginger & Blackened Mahi-Mahi (both no dressing, with olive oil on the side) and we shared sides of steamed broccoli and spinach.

Not only do they offer a broad range of salads, they also have an additional breakfast menu as well as a Mexican cuisine option, both of which looked equally easy to Paleoize.

Be sure to stop in if you’re in that neck of the woods (can I still write woods when I’m referring to LA?) and stay tuned for more restaurant reviews and recommendations!

Another Critique of the Paleo Lifestyle…And What’s Behind It

An interesting review of Paleo on Livestrong.com posted last week is the latest in what seems to be a series of at least a slight misunderstanding of what Paleo really is.

From the first sight of the article, one can guess where it’s going, given the cliche cartoons of the ‘cavemen’ personae.    Anyone else getting tired of that?   

One critic, who happens to be listed as a ‘White House Fitness Trainer’, states: “Unless you have a spear handy and access to unlimited buffalo, you are going to have a hard time truly eating like a caveman.”

Another, Stephen Colbert, from his interview in 2010 with John Durant, adds, “It sounds like this is some high-falutin Atkins diet because it’s just meat and vegetables.”

Then… the ‘risks’ of going Paleo, including:

Straining one’s kidney’s from the high protein diet (since when is 30% of a diet considered high?)
Missing out on essential nutrients by avoiding ‘calcium-rich dairy’ (never mind that dairy has a net acidic effect on the body), ‘high fiber whole grains’ (forget about the fact that fresh veggies contain 7 – 11 times the fiber of grains) and legumes (doesn’t the fact that legumes can easily cause gassiness and bloating tell you something about our ability to digest them…. or not?)
‘High priced meats are not economical and may be hard to find.’ Ok, true,  but no one ever said every meal has to  be a grass-fed filet mignon…

Kinda made me giggle when I saw myself listed as a ‘rival tribe’ to my very own mentor, Dr. Cordain.  Where did that come from?   

And what about the erroneous statement I’ve seen so many times referring to there not having been studies done on the subject?

It all goes back to the same thing.  

There is no money in health, but there is plenty to be made in sickness.  

Kale, avocados and wild salmon simply aren’t the lucrative commodities that soy and corn crops are (by the way, did you know that 93% and 88% of soy and corn crops, respectively, in the US are GMO, according to the Huffington Post ?).

As long as we adhere to the current model of ‘healthcare’, whereby we go to a doctor, get pills, add side effects to the original problem, get more pills, get sicker and so on, we will continue to fund this system.

Or, we can each do our part to educate those around us on the importance of what we are putting in our bodies and the end result.

We must make our voices heard or change will not occur.

 

Major Matcha

A few months back, I was contacted by a company called Breakaway Matcha.

Could I review their product and see if I felt it would be a good fit  for my clients and readers?

Being just as much as a tea drinker as a coffee snob, I was intrigued.  Knowing all the benefits of this ancient Japanese beverages made me even more curious, after I read the info on their site, which states their goal is “to make great matcha accessible to anyone who would like to experience a green tea that rivals great wine in complexity, nuance, and flavor, and whose health properties are legendary. Our approach is to serve matcha in a simple and modern way that invites further exploration, and to provide ongoing education in the joys – both traditional and modern – to be found in the daily drinking of this remarkable beverage.” 

They go on to describe the art of making matcha, and it’s clear that it’s no less intricate than pulling the perfect ristretto with a head of crema which is just out of this world.

The site is a lovely collaboration of what to buy, how to prepare it as well as a beautifully photographed blog.

Whereas before, I’d have considered myself someone who ‘likes green tea’, I’d now have to say I’m someone who ‘loves matcha’.

If you’ve never tried it, it’s a must-do.  Don’t fool yourself into thinking you have if the only beverage you’ve had is the one a popular coffee shop sells as a frothy, sweetened milkshake.  It’s not the same thing.

Check this product out and be sure to enter code  PALEOISTAMATCHA from their online store to get free shipping.