Nell Stephenson's Blog, page 92

Too Many Nuts

How many nuts are too many nuts?

If you’re eating any nuts more often than as the occasional garnish, it may be too much.

Because all nuts and seeds are high in inflammatory Omega 6s, and low in Omega 3s, they should be considered more of a garnish, rather than a go-to source of daily fat intake.   Nuts also have a fair amount of phytic acid inherent to their structure which are potent anti nutrients.  Similar to the anti nutrients found in grains or legumes, they bind to a wide range of vitamins and minerals, preventing us from properly absorbing them.  In addition, they contribute to leaky gut by creating microscopic tearing in the intestinal walls.

So why are some nuts ok, but not some grains or some legumes?

This brings us right back to the point in question- because we’re only meant to be eating a small portion, as a garnish, on occasion, whereas with pasta, bread or bagels, the amount eaten in the typical American diet is far beyond a garnish.

 A tablespoon of raw walnuts on a salad or a handful of raw almonds with an apple, some sliced turkey and spinach made into a wrap a couple times per week is the way to go, not eating a vat of salted nuts, roasted in peanut oil, that you purchased on sale at Costco each week.

Soaking nuts and seeds does indeed reduce the phytic acid content, but it’s still there.

Certain populations may need to be even more careful with nuts, such as those with autoimmune conditions.  Some can tolerate nuts and seeds while others cannot.     The best approach is to go nut-free for a month on top of the standard Paleo regime and then test to see if you react.

Go-to fats to eat regularly include fresh avocado, extra virgin olive oil, coconut oil as well as fats found naturally in our proteins, like wild salmon and black cod, both of which are rich sources of uber healthy Omega 3s.

 

What’s That Green Stuff in My Lobster?

Lobster and all shellfish are an excellent part of the Paleo diet.  High in protein, Selenium, Vitamin B12, zinc and phosphorus as well as being rich in Omega 3 fatty acids and low in cholesterol, they’re a great option to include in one’s Paleo regime.

They’re also extremely easy to prepare and so delicious on their own, without the traditional melted butter side that is all too commonly served with this fantastic crustacean.

But what’s with that green… stuff inside and is it ok to eat?

It’s a digestive called called a hepatopancreas which is like a combined pancreas and liver.  Not only is it edible; for lobster connoisseurs, it’s considered the best part… a ‘lobster concentrate’ of sorts.  Chefs often use it to flavor sauces or make compound butter, but it can be eaten as is… as long as you enjoy potent lobster flavor!

One thing to consider is whether or not the lobster was sourced during a red tide.  If so, it may be safer to avoid eating the ‘green’ as there is higher likelihood of shellfish poisoning if the lobster had access to eating infected clams or scallops.   

 

 

Apples and Tummy Trouble?

You’re well into your Paleo lifestyle; sleeping well, full of energy and feeling great, overall.   You’re eating your balanced Paleo meals throughout the day without a hitch and then one day, out of nowhere, it happens.

A horrible, painful stomach ache seemingly for no reason!

What was it?

You didn’t eat the glutenous bread that used to cause the same symptoms, nor did you have a glass of milk or a bowl of lentil soup, so what gives?

It could be a reaction to the malic acid in the apple you ate as part of your snack or meal.  If you are someone who happens to have an overgrowth of yeast, malic acid may be indicated in treating it, but may release sulphur in doing so, thus creating an uncomfortable bloating feeling.

Apples, followed by nectarines, are the fruits that contain the highest levels of malic acid, followed by watermelon, pineapple, apricots, gooseberries, raspberries, cherries, lemons, grapes, prickly pears, mangoes, kiwi fruits, strawberries, blackberries and tomatoes.

Does that mean no more apples?

Not at all.

You may want to check with your ND to see if you do have a yeast overgrowth issue, but also consider factors such as how much you’re eating and whether you’re chewing properly and also eating a variety of fruits, rather than just apples.

In any case, feeling bloated regularly is not normal and it is not typical when following Paleo properly.

If it’s  happening on a regular basis, dig deep and sort it out.  Something’s not right.

 

Where Is That Chicken From?

Don’t worry, I’m not going to get all Portlandia on you…(well, maybe a little).   If you’re shopping at your local health food store or grocer and making sure you only choose chicken that’s labeled ‘free-range’, you may think you’re making the best choice.

I’m quite sorry to be the bearer of bad news, but this simply isn’t the case.  While a ‘free-range’ chicken may be slightly less inhumane than a battery caged- chicken, the term itself has a very loose interpretation.

A chicken may have access to a tiny patch of grass once in a while and still be legally labeled free-range.

The USDA’s website sums it up quite well:

“FREE RANGE or FREE ROAMING: Producers must demonstrate to the Agency that the poultry has been allowed access to the outside.”

Yes, you read that correctly… ‘has access to’.  Doesn’t sound too humane to me.

Your best bet is to find a local source of poultry that can confirm that the animals were pastured. 

Wikipedia explains it:

“Pastured poultry is a sustainable agriculture technique that calls for the raising of laying chickens, meat chickens (broilers), and/or turkeys on pasture, as opposed to indoor confinement. Humane treatment, the perceived health benefits of pastured poultry, in addition to superior texture and flavor, are causing an increase in demand for such product.“

(Is it any surprise that the USDA site doesn’t even mention pastured? )

With all these confusing and misleading labels, wouldn’t it be nice if you could simply go into a store and buy a chicken and know it came from a local place where it was raised naturally?  (Um… chickens are not supposed to be eating bits of dried corn and soy, by the way.)

Well, that may not be just a dream.

I was recently made aware of www.buyingpoultry.com , which, according to their site:

“will take the guesswork out of choosing the most high-welfare and sustainable products. Our free buying guide—available via the web and on your favorite mobile devices—is going to list every poultry producer and poultry certification (organic, free range, cage free, etc.) in America, and will tell you how they treat their animals. With BuyingPoultry.com you will be able to see who’s best and who’s worst in the United States, and who’s best and who’s worst in your local grocery store. We’ll list what each company can do better and make it easy for you to add your voice to the cause. This new website will also provide detailed information about the best plant-based poultry alternatives and where to find them.”

Click here to learn more about their extremely important and urgent cause and learn how you can donate to their kickstarter project.

What Am I Doing Wrong?

“I lost 12 lbs right at the beginning of going Paleo and have been “stuck” there for 10+ months. I definitely feel better and have lost all my puffiness and stomach aches so I am happy about that, but still have more weight to lose which is just not coming off.  What am I doing wrong?” inquired a reader recently.

Without knowing what she was eating and how much and when, it’s hard to say.   However, it’s something I observe quite a bit from clients who reach out for weight loss help.   Cutting out dairy, gluten, legumes and sugar is the obvious first step and depending on the amount of weight one has to lose, it can come off initially quite quickly just by not eating the fried food, or candy or sweets that perhaps used to be part of one’s daily regime.

Then, however, we also need to look deeper into other factors, and commonly made mistakes.

How often are you eating?
Are your meals balanced according to the Paleo macronutrient ratio of roughly 40/30/30 in favor of complex carbohydrate coming predominantly from vegetables?
Are you eating the proper portion sizes?
What does your sleep look like?
How much water are you drinking?
What is your exercise regime?
Are you taking any medications that could cause weight gain?
Have you checked all supplements and supplements for hidden non-Paleo ingredients?
Are you fooling yourself into thinking that desserts or treats you’re making out of foods that may have once been healthy, Paleo options are a good thing to eat every day?

When Paleo is followed properly, it’s really difficult to not reach one’s ideal lean weight when all is in order.   If you can truly say you are implementing it properly but are not seeing weight loss, it wouldn’t hurt to visit your doc and have some lab work done.   They may want to test your thyroid function, vitamin D levels and overall hormonal profile, all of which can significantly impact one’s ability to lose weight.

Need help?

Email me about booking a consult and we’ll troubleshoot and sort it out directly!

Is It Really Fructose Intolerance?

“I can’t eat any fruit”, a client told me.

Assuming she must have been tested for fructose malabsorption, which, according to Wikipedia, “is formerly named “dietary fructose intolerance,” is a digestive disorder in which absorption of fructose is impaired by deficient fructose carriers in the small intestine’s enterocytes. This results in an increased concentration of fructose in the entire intestine.” we continued to chat and it turned out she had not actually done any clinical testing and that there were only a few fruits that seemed to cause immediate distress.

For some, who truly do have this condition, going Paleo may  not be enough as there are certain fruits that while being Paleo friendly, may have too high of a fructose content to make digestion easy and without consequence.

As an example, following is a chart of some fruits that fit this description:

Fruit — apple, pear, guava, honeydew melon, nashi fruit, pawpaw, papaya, quince, star fruit, watermelon
Dried fruit — apple, currant, date, fig, pear, raisin, sultana
Fortified wines
Foods containing added sugars, such as agave nectar and fruit juice concentrates

If there are only a few isolated fruits that cause GI distress, there could be something else going on, such as a stone fruit allergy, which would include apples, pears, peaches and cherries.

Before you decide you cannot eat any fruit, there is one very necessary first step- go Paleo.

Why?

Well, if your body is inflamed from eating gluten or any grains, legumes, dairy and white sugar, it’s quite possible to display allergic symptoms as well as experience GI distress after eating something which seems benign.  It’s as though your body is on high alert and that apple you ate after a sandwich or those blueberries you enjoyed with your ice cream were merely the straws that broke the camel’s back.

Once you’re well into 100% Paleo and still have symptoms, then it may be time to take a closer look.

It’s National Running Day- Get Out There and Move It!

Are you a runner?   

 

It doesn’t matter if you are someone who fills their calendar with several races per year or someone who gets out there in the early hours before heading to the office for a good 30 minute jog to set the stage for a great day.

 

To me, running is the most natural form of movement we as bipeds can engage in.  (Walking, too, actually).

 

Think about it- to run, we only need the following gear:

Didn’t see my list?

 

Exactly!  We don’t need anything!  Yes, a pair of running shoes is helpful for those of us who don’t run barefoot all the time, but that’s about it.   We don’t need a membership to a gym, an eight thousand dollar bike or a private pilates instructor.

 

Of course, I’m a fan of anything that gets people moving, but am particularly passionate about running or walking as it’s something we can all do, regardless of age or economic background or where we live in the world.

 

Running is my panacea, a sheer gift and the one thing I can do that will guarantee to make me feel wonderful, more focused, energized and ready to conquer the day.

 

I find it so sad when I hear people say that they, too, love running but were told not to by a doctor because ‘it’s bad for the joints’ or ‘it’s too hard on the heart’.

 

Nonsense.

 

If you love running, you should be running. 

 

Check your shoes, your running surfaces, your volume, your intensity, your gait and visit a biomechanical specialist to learn what muscles are tight, loose, weak or imbalanced.

 

Then, get a move on!

 

“The specific purpose of the day is to get people inspired to go running in many different ways such as committing to a new training plan or just heading out on the streets and trails with a group of like-minded friends”, states the site…l

earn more at RunningDay.Org !

Gut Check

Whether you’re in the information gathering process about Paleo and are on the fence about trying it or if you’re well into the lifestyle and loving the benefits, it’s always a good idea to do the occasional gut check.

If you’ve been Paleo for a while and are feeling on top of the world, it may not apply to you, as I’m not a fan of doing unnecessary testing and trying to fix things that aren’t broken.

However, if you are Paleo you’re not feeling 100%, it may be time for a little check up.

Meaning…that not so fun, albeit important, stool sample test that can tell us so much information about what’s going on inside.

If you are having any sort of GI maladies, or any health issues throughout the whole body, it can often be traced back to yeast in the body as well as unfriendly bacteria or a parasite or virus.  If you’re not Paleo, you may very well be feeding these nasty little invaders by supplying them with their foods of choice such as yeast found in breads and sugar found in processed carbohydrates.

But what if you are Paleo and are following it to a tee?

It’s still possible to have an issue going on in the gut from having had a bout of food poisoning or ingesting too much fermented food (‘daily kombucha’) or not eating in the true Paleo manner (too many processed ‘Paleo treats’).

I had a bout of food poisoning from eating some bad chicken about two months ago, and after a few weeks I was still feeling a bit off.  Fortunately, I have a fantastic healthcare provider who knew which tests to order and was able to suss out what was going on and what homeopathic remedies I might need.

Don’t accpet a norm that is anything less than fantastic.   Go completely Paleo and if your gut is still giving you issues (or you’re still having headaches, for example, which can indicate a high level of yeast or mold in the body) or if anything is even a little less than ideal, look within (sorry for the pun) and trust your gut (oops, there I go again) and see what’s going on so you can treat it naturally and move forward feeling fabulous!

Don’t just keep eating a poor quality, non Paleo diet and putting a Band Aid on your gut by taking Tums or Pepto.  You’ll only make matters worse.

Why settle?

Paleo Buffet- Is It Possible?

Without a doubt.

Don’t get me wrong; I’m certainly not professing that it’s commonplace to walk into any given restaurant and find a selection of grass fed meats, loads of fresh, organic veggies and wild fish to choose from, however, with just a little bit of question asking, it’s actually quite easy to make a buffet work in your favor.

The image above is a selection of fresh island veggies I got at the breakfast buffet the other morning in Hawaii.

The omelet chef had spinach, mushrooms, onions, tomato, avocado and peppers as options for egg combinations already; so I just asked him if there were other veggies available as well, and he replied that yes, the kitchen had a lot of other options and asked what I’d like.

This is not specific to this particular occasion.

I’ve had similar success at buffets in Vegas, New York, Austin and Washington, just to name a few off the top of my head.

I’ve also found it easy, by the way, to even order at the most unlikely of places- such as a Denny’s when my husband was doing one of his ultra running races in the middle of nowhere and there were no other options available!

In that last case, no, the eggs were not likely farm fresh, nor were the salad greens local and farm fresh, but still, an omelet with frozen spinach over iceberg lettuce and tomato with a fruit cup on the side is far more Paleo than their Grand Slam (is that what they call it?).

So, bottom line… just ask (nicely) and you’ll (likely) receive!

Fantastic Day at Honu

Congratulations to all of the athletes who raced yesterday and Mahalo to the volunteers who produced this year’s Ironman Hawaii 70.3!

It’s always an honor to race here and one can never tell what Madame Pele holds in store for us out on her oceans, lava fields and long stretches of endless highway in the blazing heat.

For me, racing with my attitude of gratitude (balanced with my fire in the belly!) is my best approach.

Do I want to perform?  Of course!  Am I focused and in my zone?  Absolutely; but that doesn’t mean I don’t have the breath to say thank you to a child handing me a cup of water as I whiz past an aid station or shout out a ‘You go girl, to a 65 year old woman working her tail off to earn her Kona slot’.

The day after a race is always one in which to reflect and think about how the day went, what you learned and what you may do differently the next time.   Not to mention… relax with one’s feet up for a serious set of pool lie downs and Vogue reading…which is what I’m about to do just about now.

Aloha!