Nell Stephenson's Blog, page 90

ADD, ADHD, Food and Motion

Have your kids been diagnosed with ADD or ADHD?     If so, what was the advice given either by the pediatrician?   Did they happen to ask about what your, or your kids’ exercise habits are, and what your respective diets look like?

Chances are, probably not.

According to a study published in the Lancet,  it’s the ‘medication’ that we take three times a day that can really make a difference and that medication is our diet.

The study’s lead author Dr. Lidy Pelsser of the ADHD Research Centre in the Netherlands said this to NPR:

“Food is the main cause of ADHD.” The study found that in 64 percent of children with ADHD, the symptoms were caused by food. “It’s a hypersensitivity reaction to food.”

Did that go in?  

64%.  

And think how many kids get diagnosed and are immediately put on Ritalin, yet continue to eat “foods” (I cringe at the idea of calling items with the following ingredients ‘food’….) containing artificial coloring, artificial flavors, added preservatives, Salicylates (a pesticide added to some food plants),  food additives like sulfites, artificial sweeteners, MSG, and processed white sugar.

And on top of that, they don’t move.  

Sitting indoors on the couch playing video games or being glued to the television doesn’t cut it and is the farthest thing from what  any kid should be doing in their ‘play’ time… they should be outside playing!  Running, jumping, hopping, leaping, climbing, whatever the case may be, they’re meant to be moving.

And so are we.

If you’re a sedentary parent with a low-nutrient, highly processed diet, think about the example you’re setting for your kids.

If your child has been diagnosed and he or she is already taking Ritalin, or Adderall, for that matter, check with their doctor and ask about some alternatives and help with getting their, and your diet and exercise regime on the right track.

Hello, Paleo! It can save the day here again.

Wouldn’t you rather not have to give your child  a pill which the US Government has classified as a psychoactive drug with cocaine and morphine because it is highly addictive?

Worth considering…

Is Bloating A Normal Part of Aging? I Think Not!

How many times have we seen this: a TV show, a magazine article or a piece on the news about how “low back pain is just part of again- why not take X medication to help dull the pain“‘, or “has your digestion slowed down as you age?  Try ‘X’ pill to help regulate things!”?

As though there is nothing we can do but sit back and settle with living in a state of sub clinical illness, simply because it’s ‘part of growing older’!

I beg to differ.

The latest thing I saw in this vein was a piece about how women growing old (and they focused on the ripe old age of 35; um, excuse me?  I’m 38, so I suppose I’m a senior, then?) might regularly suffer from bloating and that it was ‘all caused by hormones’ going haywire.  Then, the cure- just chug some fresh pineapple juice.

Oh, dear.

Yes, of course, a little bit of pineapple after a meal does indeed help digestion, thanks to its content of the enzyme bromelian, but to first say that ‘most bloating is a natural part of hormonal changes at and after age 35′ and not to even mention that, maybe, just maybe, it could be the fact that your body is tiring of eating things it cannot digest like gluten, soy and dairy, just as three examples, is beyond remiss.

A listener to that program could easily take away that they needn’t take a closer look at what they’re eating and how (if) they’re exercising, and just by simply swigging some pineapple juice, everything will be just fine.

Perhaps a slightly better band aid and with less side effects than relying on Prilosec or Tums but still… a band aid.

Bloating is not normal and it is not something anyone should walk around experiencing on a day to day basis.

If you’re bloated all the time, take the initiative and figure out what is going on!  The first thing you can do, and it won’t cost you time or money to see a doctor, is clean up your diet and go Paleo and see if that doesn’t resolve everything on its own! (It did for me, after being ill with stomach issues for over twenty years.)

If you’re still having issues, go see a naturopath or functional med doc and ask for help testing for things like parasite, fungal or yeast in the gut.  

Keeping looking for answers until you get one that makes sense- and then you can fix the root of the problem and not mask it.

None of us should just settle for feeling anything less than fantastic simply because we believe the silly idea that ‘it’s just part of again’.

Nonsense!

Cookies For The Dog?

I’ve seen a lot of bad food choices in many a market, ut today may be one of the worst of all.  

I saw a ready-to-bake, frozen, log-shaped concoction of cookie dog for the dog.  Picture those horrendous Pillsbury or Nestle rolls of dough that you can purchase and all that needs to be done is to cut it into slices and bake.. so you can pretend what?  That you’re baking something good for yourself or your family?  

And now you can do the same for your dog.

Why?

The reason I mention that maybe this is one of the worst is because we are 100% responsible for what our pets eat.  If they’re fat, it is completely our fault.  Dogs and cats cannot open the freezer and gorge on ice cream if they’re stressed out or stop by the drive through for a burger and fries if it’s late at night and they’re looking for something to soak up all the beer they just drank after a night out with their buddies.

Yes, I’m being ridiculous here but the point is this- with people and eating, there are far many more layers to why one chooses the wrong foods, or the wrong amounts of it and it’s not as simple as telling your children (or spouse, or roommate or whomever) ‘you cannot eat that any longer’.

But that is precisely the case with pets.

Making your pet fat should be a crime.   Of course, show them love, give them a small treat when they behave, such as a piece of natural chicken jerky with nothing added, or hey, here’s an idea: how about showing them some affection by petting them and speaking to them kindly?

But baking cookies for them?  

Come on!

Beyond absurd; downright mean and inappropriate.

Following is the ingredient panel for the treats I saw:

Oats, Evaporated Cane Juice, Palm Oil, Eggs, Cranberries, Water, Baking Soda, Carrageenan

At least we can (sort of) identify most of the items as foods, but out of the entire list, which appears appropriate for a dog or cat to eat?  One thing- an egg.  Why on earth would a canine or feline eat any grains?  Or cane juice?  Why is there a sweetener in there anyway?  Given that dogs, if given the opportunity, might opt to eat a rotting animal or trash off the street, who decided they would need to have a sweet taste in order for them to want to eat it?

Nice added touch with the carrageenan gum; yes, derived from seaweed but treated so much with so many chemical processes, there’s nothing nutritionally redeeming about it, and it also tends to cause bloating and gassiness. Just what we all want our dogs to experience.

This is really, really wrong.

Dogs, cats, humans… all of us can be the healthiest if we stay Paleo.  And none of us needs to be eating cookies.

 

 

 

Too Much Kale? Eat Some Seaweed!

No, your eyes are not deceiving you.  It is, indeed, possible to eat too much of my favorite, leafy green.

As much as I hate to admit it, there can be too much of a good thing.

What’s the issue?

If we only ever eat one type of veg, or fruit or protein, for that matter, we’re not providing enough of a balance to our bodies.  If, for example, one were to eat nothing but kale and eat it all day long, there exists a risk of compromising thyroid function due to its content of  isothyocyanates (found in all cruciferous veggies) which can inhibit the uptake of iodine by your thyroid  and subsequently decrease the amount of thyroid hormone produced, in some cases resulting in hypothyroidism.

For those of you who aren’t kale fans to begin with, don’t go jumping for joy just yet; nor should those of you who love kale as I do fear that you should write it off as though it were akin to a gluten or soy-laden processed food item.

A normal, healthy individual would need to eat a whole heck of a lot of kale and not much other veggies to have this become an issue.

So how to prevent the hypothyroid/kale connection from starting in the first place?

Make sure your diet is balanced and be sure to include veggies rich in iodine into your arsenal.  I’m not talking about dousing your meal in iodized salt, of course; rather go for the food itself and make sea veggies, like kelp, a regular part of your regime.  

Not only does including kelp and sea veggies and the like help to balance out the diet with its contribution of iodine, it’s actually quite savory with a naturally low sodium content.  Dried sea veggies with nothing added are easily found at many markets and even online; because they’re dried and non perishable, they’re also a great option for travel.

 

A ‘Digestive Aid’ That Grows on a Tree

Has taking Pepto after a meal become your norm?

(We’ll set aside the first question- what are you eating (that’s not likely Paleo) that’s making you feel it’s necessary to take something to help you digest in the first place…)

When True Paleo eating becomes part and parcel of your normal regime, proper digestion should not be an issue.  However, all of us may have an upset stomach now and then and this is precisely when the subjects of this post comes in handy:

Bromelain and papain.

Enzymes found naturally in pineapple and papaya, respectively, both can aid in digestion and help to settle an upset stomach.  A small serving after a meal is also a nice, sweet ending to complete your balanced Paleo meal.

Don’t overdo it as too much can cause diarrhea;  a small portion goes a long way and doesn’t require you to ingest the following laundry list of ingredients found in good old Pepto Bismol: benzoic acid, D&C Red No. 22, D&C Red No. 28, flavor, magnesium aluminum silicate, methylcellulose, saccharin sodium, salicylic acid, sodium salicylate, sorbic acid, water. 

If you’re experiencing GI distress regularly, address it!   Figure out the cause and if you haven’t already gone completely Paleo, give that a try first.   Please don’t just continue to be uncomfortable and hope that a slice of papaya will cure it.

For the odd bout of tummy trouble, though, give these lovely, fresh fruits a try and see if they don’t prove to be  the perfect Paleo panacea.

Eight Under Eighty

This is the title of a column that appears regularly in Health Magazine.

It’s not surprising that since many  readers are likely trying to lose or maintain weight,  they’d be keen to find ‘treats’ that are not over the top  in terms of calories so they’d theoretically be ‘safe’ or ‘healthy’ options for one to rely on while on a ‘diet’.

I used to think the same thing, too.   Number of calorie in versus number of calories out was the bottom line in determining whether one would lose weight, gain weight or stay the same…regardless of the source of  said calories.

Boy, was I wrong.

Fortunately, I now understand that the type of food we eat and how we balance out with regard to timing and macronutrient ratio is far, far more important than eating less than a certain arbitrary number of calories per day.

Everything in moderation does not fly here.

Why?

Because if you’re someone who is sensitive to sugar (and I don’t have a problem considering this to be a legitimate addiction), a little bit now and then is simply not OK.

Is a small glass of wine ok for someone trying to overcome their alcoholism?  Or just a tiny hit of heroin for one battling that addiction?

Sugar is truly no different.

So to infer 80 calories is 80 calories makes no sense.   In the current month’s issue, a cup of frozen grapes (which is a great, healthy, Paleo option) is listed as a good choice right next to a suggestion to eat ‘two tablespoons of ice cream in an Oreo cone’.

Um…really?

Frozen grapes are a lovely way to finish off a balanced meal.  An ice cream cone is a good first step down a path to a sugar binge for many.

All calories are simply not created equally.

 

 

 

Another Protein Powder for Smoothies You May Not Have Considered

I love smoothies.  I make them quite often; when we make them ourselves we know exactly what’s going into the blender and we can ensure they’re not only completely Paleo, they’re also balanced in terms of the macro nutrient ratio of roughly 40/30/30.

Where else, aside from home, are you going to find a smoothie made of kale, green tea, ginger, turmeric, fresh, raw egg, blueberries and avocado?  (Just one of my many concoctions I make using completely unprocessed Paleo foods!).

I’ve written before as well that when I travel, I rely on an all-egg protein powder to use in a smoothie before a race, for example.  Until recently, this was the only Paleo friendly protein option as most other powders- dairy/whey, soy, rice, pea- don’t fit within the Paleo guidelines.

About a month or so ago, I learned of a great product which uses egg and beef as their protein source, which I tried and thought was delicious!  

However, it still seemed to be an issue for clients who were either allergic to eggs or had an auto immune disease and were testing whether eggs worked for them or not, or simply didn’t like eggs period.

I am happy to tell you that this is no longer the case.

I just learned about Amino Marine which uses as their protein source: FISH!

Now wait one second before you wrinkle your nose, thinking it would taste like putting a can of tuna in the vitamix with your berries and avocado and spinach.

It does not taste remotely fishy.

On Sunday, I tested it out for myself and made a shake after a long run with coconut water, banana and a scoop of their plain protein, along with some ice.

Not only was it delicious, it had a velvety smooth consistency that I haven’t seen with other proteins.

Plus, the health benefits we reap from eating fish peptides are seemingly endless.   

The company uses responsible, sustainable methods to make their product, too, sourcing their proteins from only wild fish.

Truly, a must-have in your pantry for those in a pinch times.

Check out more on their site: www.aminomarine.com and be sure to use the special promo code for visitors to their site from mine- Paleoista1 for 10% off your order.

 

The Cardboard Phase

What the heck is that?

It came back from one of the first times I was having a conversation with a client who had asked whether it was hard to keep true to my Paleo lifestyle and how I dealt with the ‘cravings for breads, pastas and cookies’ she assumed I must be having after first omitting gluten and then going completely Paleo a year later, back in 2005.

I explained to her that it wasn’t a case of me having some sort of super human will power and fighting off daily urges to eat grains, sugar and the like.  Rather, when I discovered that by not eating gluten (all grains, for that matter) or soy, I no longer had the horrible pain associated with a lifetime of GI distress, it became ridiculously easy to simply choose not to eat those foods.

I likened it to having had food poisoning at a restaurant and then making the connection that that particular dish made you sick and therefore, you’d not likely want to eat it again.   In that scenario, of course, it was likely a one-off occurrence however the resulting consequence and decision to avoid going there and eating that dish again is the same nonetheless.

Same with me and gluten/soy (all grains and legumes!) and dairy.

I know that those items will all make me feel horrible so I cannot think of one good reason to eat them, or anything made with or from them.

“I’d rather eat cardboard” (than eat cakes, cookies, bagels, pastas etc…)is the phrase I used to demonstrate how unappealing those foods now sound to me.

And we can all get there.

When we follow Paleo correctly and focus on the bounty of copious amounts of veggies with wild proteins and healthy fats- balanced out throughout the day, loaded with every last nutrient we need, lovely to look at and fantastically delicious to boot- there’s nothing ‘strict, restrictive or weird’ about any of it.

It’s just food.

Let’s eat food.  And not eat junk (or cardboard.. but I do have to think I’d actually feel less awful if I ate a piece of cardboard compared to how I used to feel eating all those inflammatory foodstuffs!).

Cardboard phase- the longer you stay Paleo and continue to see your health improve, regardless of why you opted to go Paleo in the first place, the sooner you’ll get there!

Honestly.

When Wine is Not an Option

I’ve written before about how I enjoy a glass of Cab; not only is drinking wine something that people around the world have done for thousands of years for social and religious reasons, it also has health benefits, which we are all aware of.

The only reason I partake is just to get that dose of resveratrol.

Kidding, of course…

But what if wine is just not an option?  

Perhaps the sulfites trigger a migraine headache or the histamines cause an allergic response.  Or if you’ve been clinically diagnosed as having a yeast overgrowth in the gut, the last thing you want to do is add to it by the trace that’s left in wine after fermenting.

Are there any other options that can work while following the Paleo diet.

Yes.

Think clearly…literally.

Clear spirits,  neat, can be a viable option.

If you go for vodka, make sure to chose a brand which is not grain based and is therefore gluten free, such as Chopin or Karlssen’s, both of which are made from potato, or Ciroq, which is made of grapes.   Neat tequila is an option as well, as is a neat gin, for example.

Steer clear of the fluffy drinks with added syrups, wine ‘coolers and of course, beer.

Make sure you stay hydrated and if you know you’re going to be drinking one evening, eat even more fresh veggies with your  wild proteins to at least balance out the acidity that comes along with the alcohol a little.

There is no need to encase yourself in a Paleo bubble, and if a night out with friends or the wedding you’re going to is an occasion at which you’d like to partake of the celebratory drink, you can plan ahead, do so accordingly and therefore not end up feeling as though you’ve gone off track and take on that old ‘the heck with it’ attitude and eat anything and everything in site.

If you know yourself well enough to  know that it’s not a possibility to have just one drink or two…maybe better to skip it entirely.  However, that is something that goes beyond the realm of Paleo, and about which I’m certainly not equipped to comment, so I’ll leave it at that.

Otherwise- just keep it balanced and know that it’s not  a problem to imbibe now and then as part of your Paleo lifestyle.

 

Another Way to Make Healthy Eating Fun

Kids love a contest.  So do many adults, for that matter.

So what a great way to get them interested in healthy eating?   Aside from the health benefits they’ll glean, which, at age 10 might not be too exciting of a goal, why not make the prize a little more ‘pie in the sky’?  

That’ precisely what the First Lady is supporting as part of her Healthy Eating Agenda.

A grass-roots campaign in which ‘more than 1,300 families with children ages 8 to 12 submitted lunchtime recipes that adhered to the latest U.S.D.A. nutritional guidelines and contained each of the food groups with fruits and vegetables making up half the plate.’

The recipes were required to be original and  were judged “50 percent on their nutritional value, 25 percent on taste and 25 percent on creativity“.

What do the winners get?  

Only  the opportunity to attend a luncheon at  the White House on July 9, during which they will chow down on healthy food ,  including a selection of the winning recipes and visit the White House kitchen garden.

Gosh, I’d like to sign up for that.

The dishes presented included all sorts of creative and actually healthy options- like one little girl’s gluten-free, cauliflower crusted ‘pizza’.

This is what we need to see a lot more of!  And it doesn’t cost a cent…

Click here for more…