Nell Stephenson's Blog, page 91

No Need to Have Egg on Your Face if You Eat the Whole Egg

Bad joke, maybe.. but the point is, there’s no good reason why we shouldn’t eat the whole egg.  Not just the whites.

I’ll ‘fess up; for years, I only ate the whites.  I turned my nose up at the yolks thinking they were ‘too high in cholesterol’ and ‘loaded with fat’ and they ended up as part of our dog’s dinner many a night.

Yes, they do have cholesterol and fat, but hello?  We need cholesterol and fat!  Eating cholesterol from an egg in and of itself is not going to cause a healthy person to have high cholesterol. 

If that’s the goal, continue along eating refined carbs, sugar and dairy and you’ll be sure to elevate your bad cholesterol levels.

The Huffington Post gave a nice little overview of the benefits of eating the yolk:

“Egg yolks are one of the richest dietary sources of the B-complex vitamin choline, which is associated with better neurological function and reduced inflammation. There’s also evidence that dietary choline helps with fetal brain development when pregnant women eat it. Another side benefit of a diet rich in choline is, well, happiness. Choline breaks down into bethane, which is used during the methylation cycle, which in turn helps produce ‘happiness’ hormones like serotonin, dopamine, norephinephrine, explains Ramsey. Egg yolks also contain two carotenoids, lutein and zeaxanthin, which protect against vision loss. And, as we’ve reported earlier, they have a big dose of sulfur.“

Sure, there are times when we might use only one part of the egg at a time; the yolk might be called for to thicken up a paleo-sauce or the white might be in order on it’s on if we’re making something fluffy, but all in all, we should be eating the whole thing.

I know what’s coming next:

“How many eggs per week can I eat, then?”.

I don’t believe there is a hard and fast response. I’d no sooner tell a client to make sure not to exceed a random number of servings of kale, or olive oil or salmon.  The answer is always the same- keep it in balance. Have an egg or two one day and then perhaps the next day you won’t feel in an eggy mood, but would prefer to have some wild black cod.

And no, eggs are not part of the dairy group. 

I do get asked that question with some frequency; and I believe it stems from the mere fact that more often than  not, the eggs are placed near dairy products in most grocery stores.  But so is the orange juice.  Is anyone thinking that comes from a cow?

Well, neither do eggs.  

Unless, of course, there is a new bovine genus that lays eggs?     Wouldn’t be surprised if Monsanto is working on that.

Yikes.

Anyway, eat your eggs if you fancy them!   Try not to overcook them- ideally, a 6 minute soft boil, or poached with the yolk still runny is the best way to find the balance between preserving nutrients and eliminating risk of bacterial contamination.

Which Flour Is The Most Paleo?

Oh, dear.  How have we gotten to a place where we’re thinking that such a thing as Paleo Flour even exists?

It doesn’t.

Can we prepare a Paleo-derived ‘treat’ once in a while for a special occasion?  Of course!   Who wouldn’t enjoy a flour-less ‘cake’ on their anniversary made from raw cacao, coconut oil, banana, cinnamon and honey?  

The idea is to create something that doesn’t have the horrible consequences of eating dairy, gluten and white sugar and is closer to being Paleo as eating a piece of ‘regular’ cake or a serving of ice cream might.

If we follow the True Paleo approach to eating, which is anti inflammatory by nature, we’re eating veggies at every meal (and snack, which is the same thing) along with natural, wild proteins and healthy fats.   

Eating “Paleo” breads, muffins, bars and the like regularly is not that far removed from eating the traditional foods that fall into those categories.

Is coconut flour less inflammatory than gluten?  Is honey better than white sugar?  Is eating ten dates better than drinking a coca cola?

Yes, but we’re still missing the boat if this is something we’re eating these types of foods (which are still processed and refined and high in sugar , respectively) instead of eating copious veggies balanced out with wild fish and grass fed meats.

I’m afraid of where I see this going and it’s not good.

Gluten-free is now a common term, but far too many people have begun to think that gluten-free means ‘good for you in mass quantities’, which it certainly is not.   Does anyone really think it’s a good idea to eat a box of gluten-free cookies?

They’re still cookies!

I’m thrilled that more and more people are beginning to become aware of Paleo, but if it continues to be presented so inaccurately, not only does each person who tries an approach which is not really Paleo and, not surprisingly, doesn’t reap many benefits, compromise their own health, when they broadcast to others that ‘they tried Paleo and it didn’t work’, then others who would benefit greatly from the real Paleo methodology may opt not to try it in the first place.

I love the creativity I see when a client puts together a closer-to-Paleo version of a treat, or comments that they made one of mine, like my signature truffles, and they served it at a birthday party or as part of their holiday dinner.

We just need to remember to keep it all in context.

A cookie is still a cookie, cake is still cake…you get the idea.

If you’re ‘craving’ that something sweet, take a look back at what you ate earlier in the day and see if you can fairly say that all your meals were:

eaten with regular frequency
balanced in terms of macro nutrient ratios
portioned appropriately

because often, that ‘craving’ is really just a blood sugar crash resulting from not doing all of the above.

 

 

Sneaky Little Suspects

Eating clean Paleo and feeling great…mostly?

That seemingly benign multi vitamin you take on a daily basis could be the culprit.. as could the vitamin E tablet or the green powder you stir into your water every morning.  All with the best of intentions, yet you could be sabotaging your Paleo efforts.

How so?

Because all the supplements listed above and all supplements and vitamin pills and powders, for that matter, can sometimes contain additives and fillers like rice powder, soybean oil, yeast, dairy and wheat or barley grass, just to name a few.   If you’re particularly sensitive to any of those ingredients, even the trace amount found in your daily multi could potentially be enough to trigger a reaction.

Back in 2006 when I was only one year into Paleo, and was still sorting out the last few items in my diet that weren’t Paleo, like the occasional goat milk yogurt or rice cereal before a big day of training, it dawned on me to double check though the label of my vitamin.  It was ‘food-based’, but sure enough, it also contained rice powder as a filler and wheat and barley grass.  Yikes!  It just had to go.

There are Paleo-friendly options on the market for some supplements, but it requires your due diligence to scan the label and make sure it states clearly that the product is ‘guaranteed to be free of soy, gluten, dairy and so on’.

Another nice feature about the balanced approach to eating via the Paleo lifestyle, is that when executed properly, the food provides everything and anything your body needs to cover all the bases from antioxidants to vitamins.

More food, less tablets!

National Paleo Day? Even Better, National Paleo Month!

I just learned that yesterday was National Eat Your Veggies Day.   Alas, I also missed the huge holiday that happened on June 7th- National Donut Day.  I suppose there is a day for everything?

How about National Go Paleo Day?  Even better, National Paleo Month?

Can you imagine a scenario in which everyone made an effort for a full month to focus on eating locally, seasonally, organically – when possible in terms of budgetary constraints- and including healthy proteins, fats and veggies in each meal while eschewing refined carbohydrates and adulterated fats?

Pipe dream, I know…

What is feasible, however, is taking the time to share what Paleo is with those immediately around you, in small steps.   And, you needn’t broadcast that’s what you’re doing necessarily, either, depending on your audience.

Really, it’s just food that we’re eating, if you really think about it.

If you host a dinner party and serve an arugula, avocado, strawberry and olive oil salad to start, and then offer sauteed kale with grass fed filet mignon as the main, and finish off with a cup of fresh berries, doesn’t that just seem like a balanced, fresh, healthy meal of…food?

Then afterwards, when your guests are raving about how simple, yet delicious everything was, you can casually mention as an aside that this is Paleo, this is how you eat all the time and this is how you were able to lose weight/ stop taking your asthma medication/ quit the sleeping pills for the insomnia you used to have/ clear up your skin and taper your young child off the meds he’d been erroneously prescribed for what turned out not to be ADD, but just eating too much sugar, or whatever the health issue may be.

As if by magic!

Teaching the paleo basics and sharing the bounty with others is a true gift all of us can give… and it doesn’t cost a penny.

Here’s to National Paleo Education!

Food First, Pills Later

It happens time and time again.  A friend, or family member or blog reader shares their all too similar tale:

They’ve gone to their doctor after not feeling great and have come home with a fist full of prescriptions.  The doctor hasn’t asked about what they eat, whether or not they engage in any physical activity or what their sleep patterns are like.    It was straight from patient listing symptoms to doctor issuing pills.

Why is that step # 1?

Most recently, I was made aware of the father of a blog reader of (who is of a certain age) and was told by his doctor that because of a family history of heart disease, it would be in his best interest to take a blood thinning agent, coumadin, in order to prevent heart attack.

He was uncomfortable not doing as his doctor said, so began taking it without question, but noticed shortly thereafter that he felt a bit ‘off’.    Whereas prior to taking his prescription, he led an active life, he suddenly felt too tired to go on his morning walk, started having a bloody nose and experienced dizziness.

Fortunately, his daughter, who is Paleo and an advocate of functional medicine, had the wherewithal to take her dad to another MD, a practitioner who has a far more holistic approach and was able to wean him off the warfarin safely and take a close look at his eating plan (since he was already active, he didn’t need to make changes in that realm).

As the doctor was also Paleo, the gentleman was counseled to adopt this way of eating with an increased focus on certain foods that naturally help thin the blood, such as seafood, garlic, olive oil, vitamin E and fish oil.

The thing that is so desperate about this story is that it happens too often and the scenario above is not the norm… it’s the anomaly.  The reality is that most patients trust the doctor’s word as that of God, if you will, and continue taking more and more medications, experience more side effects- in severity and in number, take more pills to treat the side effects and often end up much sicker than they might have ever gotten if they’d have started with a good look at what they’re putting in their body in the first place.

I must include my caveat that I feel is important to add to all posts of this nature- I am not suggesting anyone stop their medications on a whim, eat some raw garlic and plan on everything being peachy keen.

Rather, if you are in a situation where you suspect you’re getting worse despite taking more and more medications, find another doctor who can help you safely make the transition to a food-based treatment.   We’ve all only got one life- why not do our  best to make it the healthiest one we can?

Are Prunes Really Such a Great Source of Fiber?

I have fond recollections of spending weekends with my grandparents; my grandmother was never anything but kind to me and it was through her that I first found my love of cooking.  She seemed to be able to prepare a lovely meal out of the very basics without ever presenting anything less than fantastic.   

She also took such good care of my grandfather, even before he was overtaken with senile dementia, by always preparing his every breakfast, lunch, snack and dinner.

One of these snacks was out of necessity…er, for his…regularity, I suppose you could say.

Every afternoon while he was typing on his E. Remington and Sons (he was a writer), she’d bring his daily snack of three prunes in prune juice in a small dish.

I suppose it worked for him, as she did that as long as I can remember, and, being that it occurred from the time I was born until my grandmother passed away when I was 13, I took it as fact that prunes were, therefore, the absolute best source of dietary fiber.

But are they, really?

Nope. 

Sure, they have some fiber; one prune has 1 g of fiber, but you’d have to eat a whole cup to get about 12 grams of fiber, but along with that, you’d also be getting a whopping 400 + calories, many of which would be coming from fructose (sugar) and even though their glycemic load is lower than some other dried fruits, like dates, there are better Paleo options to rely on for fiber, including:

Greens — collards, kale, turnip greens
Mushrooms
Pumpkin, canned
Peppers 
Rhubarb
Spinach
Sweet Potatoes 

This is not to say we shouldn’t eat prunes; with the exception of those following Paleo for treating acne, small amounts of dried fruit as part of a balanced meal now and then can be perfectly Paleo.

As a side note, there is research to show that occasional constipation can be treated with prunes and prune juice; according to the research of Dr. Sydney Marsi,  prunes contain a compound, called dihydroxyphenyl isatin, that reportedly stimulates contraction of the intestinal wall and increases secretion of fluid, making the stools softer.

Note, however, that not being regular is a sign that something isn’t quite right and something you should sort out straight away.  Figure out the cause- what you’re eating, meds you’re taking and so on, and proactively prevent it, rather than putting band-aids on the issue, even if it is a prune-band aid!

Click here for my Chicken Marbella Recipe, which happens to use prunes.

Paleo Women- Neither Cavey Nor ‘Polka-Dot Wearing, Porridge Making’

Have you read the latest?

“The Rise of the Lady Paleos: How a Dubious Diet Aimed at Men Appeals to Women, Too” opens with ‘The Paleo Diet has always been difficult to take seriously“.

It has?

According to the author, apparently those who adhere to Paleo are either “hypermasculine men who install meat lockers in their apartments and gnaw on turkey legs” or “friendly, perky women who wear polka dots and create Paleo approved recipes for banana porridge“.

While I certainly know people, men and women, thank you, who have a meat locker (which, by the way, is purely an economically practical way of purchasing a large quantity of grass fed meat, for example, and storing it, and has nothing to do with whether one is ‘hypermasculine’ or not), I cannot say that I’ve ever actually met any of my fellow women Paleo advocates who fit the description painted above.   

Perky?  Ok, maybe some of us could come across that way, but in a positive, attractive way that makes others curious to know what the secret is, in terms of the boundless energy, and warm, welcoming approach to Paleo living.

The women of Paleo I’ve had the opportunity to network have been educated professionals who all have their own unique stamp on Paleo and collectively, we’re all working to get the broad message out there:

Paleo is a healthy, natural way of eating that can heal.

That’s it.

Consider just a few:

Dr. Terry Wahls, MD, an amazing doctor who cured herself of MS by creating her methodology, The Wahls Way.
Dr. Amy Myers, MD, a functional medicine doctor who focused on helping her patients take ownership of their health by looking at their diet as an integral part of their healing.
Nora Gedgaudas, CNT, Board-certified in Holistic Nutrition and expert on Paleo Nutrition.

In addition, Paleo cookbook authors like Sarah Fragoso, who, in addition to candidly sharing her own journey to Paleo and how it led her to optimal health, serve to play role models for busy moms everywhere who want their families to be healthier and make cooking healthy, fresh food a daily part of their lives.

All of us, from Paleo doctors, to lifestyle coaches and chefs have something unique to offer in the world of Paleo that  is still largely thought of my those who are unfamiliar with what Paleo really is by ‘some weird diet for macho men who eat tons of raw meat all day’.

None of us are ‘perky polka-dot wearing women preparing banana porridge‘.

The article’s inaccuracies are perhaps best highlighted by the statement: “…but the science behind Paleo is, at best, uncertain; the hunter-gatherer lifestyle that the diet aims to replicate has more in common with the Flintstones than actual historical facts.”  as well as the closing line “…you get to eat bacon.” (another fallacy is that copious amounts of bacon should be eaten regularly).

There actually is considerable research and science behind this manner of eating and it’s key to understand that the idea is to emulate the food groups that hunter-gathers had with modern foods easily found locally in our farmer’s markets and grocery stores, not that we actually have to ‘live like cavemen’.   Sure, you can take that approach and there’s nothing wrong with it…it’s just not the be all, end all.

Even if there weren’t science behind it, let’s look at common sense:

Doesn’t it just make sense that following the real Paleo diet- eating a balance of seasonal, local veggies with some wild protein and natural fat- is a good idea, and eating items packaged in plastic with a long shelf life is not?

How can anyone argue with that?

Gutsy Eating

I’m not exactly sure how this happened over the course of probably a couple hundred years, but why does it seem that many people are happy to eat skeletal muscle of animal, but distgusted to eat any other ‘bits’, like organ meats or marrow?

Before you were Paleo, did you ever eat a hot dog? What do you suppose was in that? Just because it was in the shape of a tube, did that somehow make it more palatable?

If you don’t eat meat for ethical reasons, it makes sense for the same parameters to dictate that you would not eat, wear or use any animal products.

But if you’re Paleo, and you have no issue with grass fed flank steak, wild salmon or pastured poultry, then why not add some bison heart, salmon skin and chicken liver to your arsenal of proteins?

Organ meats are loaded with health benefits and following are just a few examples:

Liver is a great source of Vitamin A, Bs and iron.
Heart is full of Selenium, Phosphorus, Zinc, CoEnzyme Q10 and Folate.
Marrow is a great source of poylunsaturated fatty acids and Vitamins A & K.

Be a little adventurous and do as our Paleo ancestors did before us; try eating the whole animal! Well, not at one sitting, but you get where I’m going.

Yes, these parts of animals have a very distinct and sometimes pungent flavor, and certainly, can be prepared in a manner which renders them very unfavorable, but they can also be cooked to please even the pickiest eater.

Try adding some to your otherwise ho-hum range of same-old, same-old and you’ll be doing your body a huge favor.

Is Deli Meat Paleo?

Not in the mood to roast a turkey or grill a chicken and thinking you’ll just pop into the butcher or grocery store and pick up some sliced deli meat to make it easy?

Hold on a sec…

While pre-cooked ‘deli’ meat may be a feasible option for once in a while, if, and only if it meets certain standards, it’s not something I’d recommend relying on as a daily go-to option, any more than I’d suggest eating energy bars or egg powder on a regular basis.

So what are those standards?

The same as those that we use when procuring raw proteins- it should be grass-fed, or pastured, or wild, depending on what variety of deli meat you’re about to buy.

Unfortunately, good options are few and far between.    Most are highly processed and contain many unfavorable additives and preservatives, from gluten to sugar, sodium nitrates and nitrites to carageenan gum and other ingredients that we may not even be able to recognize as edible.   In addition, the term ‘mechanically separated chicken parts’ paints quite a vivid picture as to how much tender loving care was put into the processing.  Not much.

Nix those oh-s0-common options that we see in any random grocery store, like good old Oscar Meyer Bologna or Buddig Chicken and investigate which, if any meats are available to you that truly do fall within the parameters of Paleo.

Two brands I’ve seen at my local Whole Foods include Heidi’s and Deistel, both of which offer options with an ingredient panel such as:

Ingredient: turkey

That’s what you’re going for, and if there’s anything else included, do you best to pass on that brand until you find another.

Better yet, make it a priority to do your twice weekly hour in the kitchen prep, and avoid the need to go for pre-cooked, pre-packaged meat in the first place.  It’ll taste better, be more cost effective and leave no question as to what you’re actually ingesting along with the protein.

Paleo Diet is BS? Pardon Me?

Wow.  

It really caught my attention yesterday when my google alert notified me of an article entitled ‘Sorry, Neo Cavemen, But Your Paleo Diet Is Pretty Much Bullshit‘.

I just had to read it…

First, a reference to letting people make their own food choices- letting vegans be vegans, let those who choose to be gluten free, be gluten free and so on, unless, per the author:

“we’re talking about the paleo diet, which we can all agree is a dumb diet for dumb people who all need to be told how dumb they are.”

Continuing along, a recommendation that Paleo may be perfect for you “If you’re a man who wears toe shoes and keeps his hair in one of those greasy half-ponytails.”

And of course,  there had to be a reference to the TED talk given by Christina Warinner of the University of Zurich.

I agree that you’re never going to please anyone, and while I am a fan of trying different methods of eating as part of all of our paths to finding our best fit (as evidenced by my own 2 yr stint as a vegan), one thing I’m not so keen on is the angry-bashing attempt of things that are not in line with my own personal way of thinking and approach to healthy paleo living.

To each his own, I suppose.

I would like to point out to the author, however, that there are many people for whom the Paleo diet and lifestyle is a perfect fit for who are not ‘men wearing toe shoes and greasy pony tails’… (one is pictured above).

Just sayin!