Nell Stephenson's Blog, page 82

An Easy Paleo Place to Dine…The Raw Bar

And I’m not just taking sashimi!   If you’re anywhere near a seafood establishment, don’t overlook the raw bar as a viable option for your meal.

From oysters on the half shell, to lemon ‘cooked’ shrimp ceviche to all sorts of varieties of salads and raw veg appetizers and soups, it’s an easy way to get a Paleo meal with little modification needed other than a simple request to put any sauce on the side (ever notice that it seems to be easier to ask for it on the side, rather than to ask for ‘no sauce’?  Go figure…)

If you’re new to Paleo and are still slightly uncomfortable with the idea of dining out, or eating anything other than something you’ve prepared yourself, this can be a great first step!

Yes, there is the concern that eating raw has a higher risk of bacterial or parasite contamination, so choose a place that has a good reputation, and be a little more cautious if you’re pregnant, elderly or have a compromised immune system.

Eating raw has a lot of benefits, too;  no chance of any nutrients having been cooked away results in a richer source of many vitamins and minerals.  

Oysters, for example, are the best food source of zinc. Far better than a lozenge, the next time you feel a scratchy throat coming on, down an oyster!
Shrimp is a very rich protein source; choose wild rather than farmed and enjoy this tasty option as a starter or a main.
Wild salmon sashimi has got to be my favorite; with its high Omega 3 fat content- it’ll satisfy your brain as well as your stomach

Raw bar, here I come!

Start With One Meal

Maybe you’ve begun reading about Paleo but aren’t quite sure you can comply for a whole month at 100%.   

Why not break it down and start really, really slowly?

Start with one meal, and why not make it the most important meal of the day?

Whether your norm until now has been the ‘I’m not hungry in the morning so I don’t eat breakfast’ model, the ‘I’m trying to lose weight so I save my calories up for later in the day’ approach or the ‘I start the day with a ‘healthy’ breakfast of either oatmeal with banana and soymilk’ regime, take it one little step at a time and see how you feel after one Paleo breakfast.

It needn’t be something you may view as radical.   If you feel that steak and broccoli in the morning aren’t something that suits your fancy, go with an old familiar meal that you’ve probably eaten many a time without even realizing it’s Paleo:  eggs.

Carve out an extra 15 minutes for yourself for one single day to prepare and eat a balanced, Paleo breakfast and then see how you feel afterward, and an hour later and then track when your body begins to send hunger cues for your next snack, which will likely occur some time mid morning.

How about two cage free eggs, whipped into an omelet with lots of spinach, mushrooms and avocado, cooked in a skillet with coconut oil and a small side of berries?

Notice a satisfied, yet not overly full feeling, a greater ability to focus once you get to the office and the fact that you’re not suddenly overcome by a huge blood sugar crash at 10 am sending you running to the coffee shop for a mocha latte and a muffin.

Tune in to this one small step, and let the way your body responds positively be the impetus to carry on for another meal and another, until it gradually becomes your new way of eating.

Trust me on this one!

 

Shurky Jurky- A Paleo Friendly Option

I’ve written many a time before about how most commercially available jerky products are far from Paleo.  From those that are tenderized with soy, to those with artificial sugar or MSG, they tend to leave a lot to be desired.

Making homemade jerky is always an easy option, and, as far as I’m concerned, was the only one until now; I recently had the opportunity to try a new product, Shurky Jurky. 

They offer two types of marinades, one of which is suitable for Paleo Athletes.  Why do I mention athletes?  Because this is one population who can, and should, include some salt in their diet.   

They’re a small, start up company, but have kindly offered 5% off orders for Paleoista friends; just enter code PaleoNell5 when you check out from their online store.

Portable and non perishable, it will make a good choice for the protein component of an on-the-go snack. 

What a far cry from the Oh Boy Alberto and Slim Jims that are far too available for the masses.

Select the Specialty Marinade for the Paleo friendly version using coconut aminos in place of Bragg (which is derived from soy).

Let’s get the word out!

It’s My Birthday…And Here’s What I’d Like…

Will you pay it forward?

What’s the connection between Paleo and Birthday and Pay It Forward?

I have no idea.

I just felt like approaching the first day of my 39th year with an attitude of gratitude and would love to ask you to do the same.

Cook a Paleo meal for a family in need, donate some time to a community center to help start the planning stages for a shared organic veggie garden or share what you’ve learned about the benefits of your healthy Paleo lifestyle by offering a talk at your children’s school.

No matter what the actual gift is, just the intention.

Taking time to pause and think about all we have and what we can all do to help others is, I feel, the best way to approach each day and life in general.  We all get caught up in the day to day stresses of life and it’s easy to take for granted all we have in our lives.  

Even a few minutes each morning spent thinking about our family, our work, our health…whichever facets our lives that feel like they’re going along smoothly while at the same time appreciating the challenges we face as just those- challenges to work through, rather than obstacles to stop us in our tracks, can be the difference between a positive pro-active life and a stressed induced breakdown.

So, again, think about what you can do to make a difference and please proceed.   It feels really, really good.

 

How Much Fruit Is Too Much Fruit?

“Eat your fruits and veggies” is only a partly good recommendation.

Why?

Because it blurs the lines. It makes it appear that fruits and veggies are all lumped into one broad category and therefore interchangeable with one another.  As if to say, “Don’t like veggies? No problem. Just have more fruit.”.  Which is far, far from a good idea.

If one were only to eat fruit and no veggies, the outcome would be a diet far too high in sugar (yes, natural sugar, but still, sugar), and too low in all the many nutrients that veggies provide us, including: 

Most vegetables are naturally low in fat and calories. None have cholesterol. 
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate, vitamin A, and vitamin C.
Diets rich in potassium  help to maintain healthy blood pressure
Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
Folate (folic acid) helps the body form red blood cells. 
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

When we move toward a Paleo standard of living, veggies must comprise at least 40 – 50% of each and every meal.   They’re what we add to our plates once we take away all those inflammatory, acid-forming, non Paleo items like grain products, legumes and all processed, refined carbohydrates.

So how much fruit should we eat, then?

There’s no blanket rule. I’d be hard pressed to randomly issue a declaration that suggestion one piece per day, or two, or whatever the number may be.   

Keep it simple.  If you’re very active, you’ll probably need more fruit (ie sugar) throughout the day, than someone who is sedentary.  But even then, make it the minority and focus on what I refer to as copious amounts of veggies; the more variety the better!

Which Nuts Are Best?

Nuts can be a part of the Paleo Diet, when eaten in moderation.   Since all nuts are high in inflammatory Omega6s and low in anti inflammatory Omega 3s, they should be regarding more as a garnish than a regular, go-to source of dietary fat.

But are all nuts the same?

Not at all.

Surprisingly, almonds, which we see in abundance in many forms and varieties, have one of the worst Omega 3:6 ratios- with virtually no detectable Omega 3s!

Walnuts, Macadamias and Brazil Nuts, however, rank as the top three in their ratio which is more favorable, but still not ideal.  (As a reminder, the fats we should rely on regularly are raw avocados, coconut oil and extra virgin olive oil, as well as the fats we find with our protein sources, like wild salmon or the occasional fattier cut of grass fed meat, like a nice rib-eye!)

Raw is best, dry roasted sans salt would be the next runner up and those to avoid include anything cooked in peanut oil, glazed as well as most commercially available trail mixes which tend to contain all sorts of additives like corn syrup, soybean oil, sulfur dioxide or even candy!

Don’t make the common mistake of buying a huge vat of nuts and bringing them to the office to ‘snack on’ throughout the day’.   Far too often this ends in too many calories, unbalanced in macro nutrients, completely lacking in veggies and too much of an inflammatory food.

Easy to purchase or easy to eat does not necessarily mean it’s a good idea to eat in excess!

Paleo /Chinese Medicine Foods for Pregnancy

Women often email me, asking a range of questions on the general topic of Paleo and pregnancy.  Is it safe?  Will the baby get all nutrients he or she needs?  Will I?   Is it ok to follow while breastfeeding?

The answer to all of the above is yes.

Did you know, though, that there are certain Paleo friendly foods that also happen to be recommended by some experts in Chinese Medicine that  are thought to help with conception?  I will state up front that at the same time, Chinese Medicine also recommends some foods that are not Paleo, just for the record, but let’s focus on which the two both recommend.  Interesting to note that all the foods to avoid are also those to avoid on Paleo!   

In particular, I find it interesting to note the reference of bread and dairy being mucous forming.  

It is believed that the origins of Traditional Chinese Medicine goes back more than 5,000 years and even then it was known, according to this theory that these two ‘foods’ were to be avoided.    

Western Medicine has been around for roughly 250 years.   The latter tells us we need these mucous forming foods.  The latter helps establish guidelines for the USDA and the latter gets kick backs from big pharma.   The latter would go out of business if we were healthy, generally speaking.   Not that there isn’t a time and place for modern day medicine, but you get the gist!

Below is an overview, from an article in the Examiner: 

Phlegm-Damp foods are mucous forming foods stemming from poor eating habits or poor digestive function. These foods impede smooth flow of Qi or energy and should especially be avoided if one has a history of ovarian cysts. Avoiding these foods are important. Here are examples of foods that fall into this category: fatty foods, dairy products, sweets (especially ice cream) bread and fried foods. 


Jing is the Chinese word for essence also known as our genetic makeup. A person’s jing is established once the egg and the sperm meet. People who are constantly ill or who have high levels of stress have lowered jing. Examples of foods that replenish the jing are: royal jelly, seeds and nuts, eggs (birds, fish), oysters, seaweed, artichoke, nettles and avocados. Foods to avoid are alcohol, and the mucous forming foods listed above.


Yin foods nourish the internal and moistening aspects of the body. An example of this would be cervical mucous, which helps the sperm to reach the egg. During the menstrual cycle the follicular phase is considered to be the yin phase. Foods that help to nourish yin are:  fish, almond milk, asparagus, dark fruits, duck and pork. Foods that should be avoided are stimulating drinks and foods, coffee, spicy food, and avoid soy unless it is fermented. Additionally, chronic dieting and recreational drugs diminish yin.


Yang foods are nutrient and calorie rich foods that provide our body with energy. During the menstrual cycle the luteal phase, which is after ovulation, is considered to be the yang phase. If someone is yang deficient they typically lack sexual desire, have lower sperm count, impotence, etc. Two food groups that are good at increasing energy are proteins, carbohydrates and foods warmer in nature. One must be careful to not over eat warming foods to the point of sweating which actually decreases yang. Other foods that impede the yang are icy cold food and beverages, and raw cold foods.


Qi-Foods  nourish Qi ensures proper circulation and in return nourishes the blood. Proper flow of Qi is important as to avoid obstacles such as sinking Qi, which can lead to miscarriages. Foods that promote Qi circulation are root vegetables, arugula, watercress, onions, garlic, chives, and green tea. Foods you should avoid are the mucous forming foods as mentioned above.


Blood foods help to build and nourish the blood. This is especially important to women because of the loss of blood that occurs during the menstrual cycle. If your menses contains clots or is darker in color, eating blood foods will be beneficial. Examples of these foods are organic meats and poultry, stocks of soup from bones, carrots, mushrooms and yams. Foods that should be avoided are sour or astringent in nature.

In addition, some say that eating foods which mimic the shape and color of our female organs, such as eggplants and tomato and the like are also beneficial.  As long as you aren’t following auto immune Paleo, there’s no harm!

According to ABC, Paleo Doesn’t Weigh Up. I Disagree.

Another inaccurate publication, this one on ABC’s Australian Affiliate, goes to great depths to illustrate why Paleo doesn’t weigh up.

Unfortunately, their commentary doesn’t really apply to the idea of The Paleo Diet, which is to emulate the food groups available to paleolithic men with foods readily available to us in our grocery stores and farmer’s markets (and of course, for those who farm and hunt themselves- in one’s own backyard.

Sadly, their idea of what True Paleo is is slightly skewed, at best.

According to the article, the problems with Paleo are:

First, there were many very different varieties of Palaeolithic diets.
Second, we humans have done a lot of evolving in the last 12,000 years.
Third, we can’t eat what our Palaeolithic ancestors ate anyway — because that stuff is not around any more.
And fourth, the recommended Palaeolithic diet is way out of kilter with dietitians’ recommendations.

Ok.

First- alright- no problem there.   I certainly cannot claim to be an expert in either anthropology or archaeology, but given that the paleolithic period lasted 2.5 million years, it certainly makes sense that different diets would have been available.   (Still pretty sure though, that none included refined grain products, processed, corn-syrupy carbs or ice cream…just sayin’).

Second- again, yes, of course we have evolved over the past 12,000 years.  However, for me, the proof is in the proverbial pudding.   I know for a fact that I cannot tolerate grains, legumes or dairy, even if a scientist in a lab suggests I have the adaptation to do so.  How can the amount of illnesses that are alleviated or cured when one goes Paleo be accounted for if they’ve ‘adapted to eat these foods’?

Third- as explained above, Paleo does not have to be hunting one’s own meat and picking one’s own plants.   Again, the idea is to emulate the natural food groups and macro nutrient balance with foods we can easily access today.

Fourth- yes, completely true.  Since most programs in the US teach the guidelines implemented by the USDA, which is funded by The Dairy Board, Coca Cola, Pepsi Co, Kraft  and General Mills (just to name a few), is it any surprise that the push is on grains, dairy and ‘everything in moderation’? (Click here to read a great piece by Marion Nestle on that topic).

Still thinking Paleo doesn’t weigh up?  How about putting some money where the mouth is- give True Paleo a chance for thirty days and see if the outcome is still that’s a diet rife with problems that doesn’t really work.

Gone Paleo And Gaining Weight? Often, An Easy Fix…

Gone Paleo and seeing the number on the scale go up?

Don’t panic.  There are many reasons why this can happen.  Following are just a few of the commonly made mistakes I see clients have issues with prior to beginning work together.

Not eating enough veggies.  Veggies should comprise at least 40 – 50% of every single meal.  Yes, even breakfast, and even snacks.
Not balancing macro nutrients.  Each meal should have that 40% veg, but also equal amounts of wild protein and natural fats.  Two bananas on their own or a quarter pound of bacon don’t cut it.
Eating too many ‘Paleo snacks or treats’. Once in a while, sure.  For a birthday or an anniversary, but please don’t start every day with “Paleo Pancakes, Muffins or Waffles, topped with honey”.  Again, not Paleo.
Going too long without eating.  Unless you really understand how to implement intermittent fasting, don’t make a botched attempt at it by randomly skipping meals only to gorge on the wrong types of food later.  That’s not Paleo; it’s a fad-diet.  
Not sleeping enough.   Regularly getting less than five and a half hours sleep, minimum (but even that is the very bare minimum!) prevents your body from releasing growth hormone which is essential in the recovery and repair process.  It also creates unbalanced cortisol levels which disrupt your metabolism.   Hit the sheets!
Not moving.   Find the type of activity you love and go for it.  If you enjoy it, you’ll do it much more often than if it feels like a punishment.
Not being 100% for at least a month. If you have sensitivities to gluten or soy or dairy (just to name a few) and you reduce the amount you eat but still eat some, it’s enough to keep your body inflamed and prevent you from reaping all the Paleo benefits you’d otherwise see.

Whatever you do, don’t try it for two days or a week half heartedly and then go around broadcasting that “Paleo doesn’t work”. To do so would be unfair to all the other people who might be curious and would be helped tremendously by it, but could then be turned off by your feedback.

Diet Soda Cocktails? Not Paleo. And Not A Great Idea.

If the occasional drink on a special occasion is something you partake in, don’t make the mistake of trying to save calories by going with a diet coke and rum or a diet tonic with gin.

We know from The Paleo Diet, by Dr. Cordain, that a glass of red wine now and then not only has health benefits, but that it can be part of a healthy Paleo approach.   In addition, for those who avoid wine due to its sulfate content or if you’re fighting off a yeast overgrowth, a clear spirit (such as potato vodka or gin) would be an option for the occasional celebratory drink…with a meal.

However, if you’re thinking a ‘diet’ Mai-tai, made with an artificial sugar, low calorie mix, a ‘skinny margarita’ made with a sugar-free base or a rum and diet coke would be equally good options, think again.

Why?

We all know that drinking on an empty stomach is a bad idea, and since the alcohol will be absorbed far more quickly than if consumed with food.

Diet drinks, which have zero calories, equate to the same thing.  

Partake in those at your next dining event and you’ll be far more likely to drink too much and then, once feeling a little bit (or a lot) tipsy, you may find yourself gobbling down brie on French bread, pasta primavera or chocolate cake. 

Not only will you wake up with a hangover, you’ll probably also have an upset stomach, a headache and a good amount of congestion…at best!

Steer clear.   

Of course, there’s always the most Paleo option- no alcohol at all!