Nell Stephenson's Blog, page 94

Finally- A Paleo Protein Powder Option

“What type of protein powder can I use” has got to be, hands down, one of the most commonly asked questions I receive from clients, blog readers and twitter followers alike.

Whether you’re a mom on the go with the need for a healthy option to have while driving the kids to soccer, or an athlete looking for a safe, travel-friendly option to mix into a smoothie on the road, the majority of commercially prepared protein powders are not only  not Paleo, they tend to be rife with all sorts of additives.  

Care for some whey, aspartame, soy lecithin or xanthan gum with your protein?  If so, then feel free to look no further than your local GNC.

If, however, you prefer to keep Paleo, finding a clean egg powder option often proves to be quite challenging, let alone one made of beef!

I was thrilled to discover the PaleoPro Protein powder which is made of egg and beef and… nothing else!

It mixed quite nicely with the plethora of the other items I throw into the blender to make any one of my Paleoista Smoothies and tasted quite delicious to boot; it’s definitely going to be a pantry-must have for me to use for those times when I do not have access to fresh, local eggs.

To be clear, I’m not advocating the reliance of protein powders as the main source of your daily protein, however, having this as a back-up option can prove to be very useful so that you’re needn’t compromise the Paleo macro nutrient ratio even whilst traveling or in a hurry-up and eat moment.

 

Click here to visit their site !

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A Magical Fat Burner? Really?

I cringe when I see things like this.

Something in a bottle sold as a fat burner just makes me shudder.  

I,too, partook of supplements back in the day, many years pre Paleo when I could never seem to find that balance between eating enough to feel energized and focused and dialing in the lean body weight I wanted.  I was healthy and fit, but a good 15-20 pounds more than I weigh now, which, by the way, is what I have weighed with ease for the past seven after shedding some excess body fat slowly but surely over the course of my first year of being Paleo.

(Nice side effect for following a way of eating due to GI issues, if I do say so myself!)

Anyway, from the days in high school where I was all about low fat or fat free, to the years I spent as a vegan, or my bouts dabbling with the Zone and Atkins, nothing really ever felt like it was doing anything different in terms of body fat percentage, weight or energy (leave the stomach stuff aside, as it’s obvious that all of the above did nothing to help with the leaky gut I was developing!).  

So, I opted to try some fat burners.  I recall taking something called Ripped Fuel for a while, as well as another equally potent and chemical laden ‘fat burner’ which really just resulted in heart palpitations and a nervous, synthetic energy level.

Neither ‘burned fat’.

The latest thing seems to be taking a formula made from green coffee extract.  One product’s website reads:

“They key ingredient in the green coffee bean is a very important natural active compound called chlorogenic acid. Chlorogenic acid works by inhibiting the release of glucose in the body, while at the same time boosting the metabolism or the “burning” of fat in the liver. These two mechanisms work together to inhibit the absorption of fat and eliminate weight gain.”

OK, maybe so… but the typical consumer may take this supplement and do absolutely nothing else to make positive changes in their eating and moving.   As if to say that simply taking a pill will counter the fast food, the ice cream, the milkshake coffee drinks and the lack of activity.

Not so.

Look… it’s simple.  If you go Paleo, you don’t need to buy any extras like supplements, powders, bars, mixes or pills.  Yes, you need to buy food, but wouldn’t you rather buy something that you can identify as something to eat and not wonder what’s actually inside or, or whether it will have side effects?

Save your cash and have a cup of fair trade, organic black coffee if you want a dose of chlorogenic acid.  

Follow Paleo, in the way it’s meant to be followed and you won’t be in a situation in the first place where you’re futilely trying to change natural metabolic pathways by taking a pill.   If you provide your body with clean proteins, loads of veggies and fruit and natural fats, you’re not going to be on a blood sugar roller coaster in the first place.

Pay It Forward With Your CSA

Sometimes we see things that are so appallingly sad, it feels criminal, and as though there’s nothing we can do to make a difference.  

Looking at global problems on a big scale and thinking of ourselves as just one small person that can’t do much to make change can result in a feeling of helplessness, but if we skew our position just a tad, we can, in fact make an impact.

Take, for example, one issue I’m particularly passionate about- the lack of ability of many people to be able to afford healthy, fresh food compared to the ease in which they have access to, and the means for, processed, refined, food by-products, devoid of any and all nutrients and rich in disease-causing agents, like hydrogenated oils, corn syrup and toxic preservatives.

It’s absolutely unacceptable that here in the US, it’s actually more expensive for a family on a tight budget to eat organic broccoli, pastured chicken and a side of fresh berries than it is for them to have a meal at McDonald’s.  (By the way, how awful is it that we’re in a time where we have to qualify our foods with the terms ‘organic’, ‘pastured’ and ‘fresh’?)

So what can we do to address this problem?

Well, if we look at it as something each of us who have the means to help can do, we can do a lot!

One thing that my local CSA allows is to donate a single delivery or membership as a gift.   It’s not only something that those who are the top earners in our country have the ability to do; think about how nominal the fee would be in the grand scheme of things to provide a box of fresh produce to a person or family in need, in your community.

Of course, I’m not professing for a second that all it takes to solve this problem is to donate food, as the entire model is broken, in my opinion, and we seriously need a complete overhaul, but…on the local level, if we each do our own small part, we will make a big difference.

Keep open minded, creative and keep your blinders off so that you can see what and who is around you, and how you might contribute just a little.

Is Chewing Gum Paleo?

Remember ‘nothing in a wrapper’?

Most types have so many additives, I wouldn’t recommend touching them with a ten foot pole.  Even if you’re not remotely Paleo, the mere fact that most chewing gums are little bursts of chemicals and don’t have any nutritional value, I can’t say there’s really any good reason to chew gum.

Just to summarize, here are some of the ingredients in a popular chewing gum, which I feel would serve as reasons you might want to not partake of this habit:

The sugar alcohols sorbitol, and maltitol which are a lower calorie than sugar sweetener, also used as a binding agents, wreak havoc in the GI tracts of many people (cramping, bloating, gassiness…)  I find it quite interesting to note that they can also be clinically used as a laxative.
As if that weren’t enough, many also have extra artificial sweeteners added, often in the form of aspartame (Nutrasweet)
Artificial flavors and dyes.   Do you really want to swallow “E171″?  Do you know what it is and where it came from?  I don’t.  I’ll pass.
Here is the actual list: 

Sweeteners (Maltitol, Sorbitol, Aspartame, Acesulfame K), Gum Base, Stabiliser (Glycerol), Flavourings, Gelatine (Bovine), Acids (Citric Acid, Malic Acid), Emulsifier (Soya Lecithin), Colours (E171, E104), Glasing Agent (Carnauba Wax), Thickener (E466)

If you’re chewing gum in an attempt to cure halitosis… check to see first that you’re hydrated, and not eating poor food choices, both of which can be culprits.  In addition, if you take any prescription meds, this can play a role in less than lovely breath.

If your body is healthy, hydrated and has the proper pH, it’s unlikely for you to have chronic bad breath, and if you do, try and sort out why, instead of trying to cover it up with a gum band-aid.  

Of course, even the healthiest of us will have something to show for it if we’ve eaten a particularly garlickly or oniony meal, but this is different from someone who just has an issue all the time.  Not the same thing.

Go paleo, get healthy and if you must chew something, eat a mint leaf.

 

Did Cavemen Use Soap?

Hmmm.. probably not, but that doesn’t mean we should follow suit in this instance!

We think about Paleo eating and Paleo moving, but how many of us think about Paleo bathing?

In other words, are the products we use on our hair and bodies Paleo?   Given my penchant for a nice Decleor facial and lovely-scented Phyto hair care products, I’d have to admit that in this regard, some of my products of choice would not fit into a Paleo category, per se…and further, I’ll also admit that I’d never given any thought to a soap being classified as Paleo specific!

Recently, a company called Wash of the Day reached out and asked me to sample their soap.  

Creatively packaged- and you Cross Fitters out there will appreciate the acronym that founder Alicia Frye uses as her logo- ‘WOD’, with humorous quips on the box, like  ”Wash of the Day paleo soap is handmade with pure, organic, sustainable products for the conscious who clean on a semi-regular basis (at the very least)” with subtle, fresh scents, the soap is definitely a wash worth trying!

As a special Paleoista promo, you can save 20% off any order today through May 31st by entering promocode CHEATDAY when you check out.

For more info, click here!

The Power of Peppermint Oil

I had food poisoning about a month ago.  It was awful, fast acting and after vomiting profusely several hours after I ate some chicken that I knew afterwards wasn’t quite right, I was more or less out of commission for over 24 hours.

The next day was spend lying on the coach and taking my dog out for a 10 minute walk felt exhausting.

Luckily, I came around rather quickly and felt pretty good by the time two more days elapsed.

Almost back to normal, but I suspected I still had a little trace of some nasty little bug in my gut.

Being the huge advocate of natural healing that I am, balanced out with some basic testing to rule out any parasites or bacterial strains that may have required stronger meds (this is one case where I’d personally rather kill the little invader asap rather than wait months for homeopathic remedies to kick in, and I say this after doing the latter years ago with giardia), I sought some natural remedies to help the gut feel better.

 I’d already taken activated charcoal as well as a ginger root tea, but I wanted more.

Enter peppermint oil.

Wow.

Not only does it taste great and not have side effects, it also happens to serve as a digestive aid, dispel gas, ease stomach and bowel spasms and is the best cure for an upset stomach.

*Keep in mind here that this post is intended as a suggestion for stomach ailments like a one-off case of food poisoning which, sadly, can even happen when one is Paleo, not as a go-to for stomach pain that one experiences after eating non-Paleo foods, which happens all too often!   Nor is it meant to suggest that chronic GI distress will suddenly evaporate with a few drops of the green tincture!

In addition to the digestive help, peppermint oil also offers the following health benefits:

Source of vitamins A and C, omega-3 fatty acids, and minerals including potassium, manganese, iron, magnesium, calcium, and copper.
Benefits the respiratory system through the menthol it contains. It clears the respiratory tract, acts as an expectorant and provides relief during a regular bout of cold and cough.
Relieves  headaches when inhaled.
Can help treat stress and pain: soak yourself in a bath or shower after applying some drops of peppermint oil to your body to refresh and relieve pain.

Head to your local natural pharmacy and pick some up.  Inexpensive and with so many uses, it’s worth keeping on hand.   By the way, gum and mints don’t count….nor are they Paleo!

 

Fried Chicken Revisited?

Wait a sec…how can deep-fried anything be Paleo?  

In particular, fried chicken, which would traditionally have any number of different batters and/or coatings applied to it, none of which are remotely Paleo, before being drenched in a vat of scorching hot, refined oil, seems far from a likely candidate to become Paleoized.

Let’s begin with a disclaimer.. I’m not going to suggest you deep-fry it at all, but that doesn’t mean it has to be a plain, boring, tasteless boiled breast of chicken with celery sticks.

Using the following tips, see if you can’t concoct your own version of a Paleo made-over version of your own family’s tradition.  With Memorial Day just around the corner, you’ve got just enough time to tweak it here and there and serve it up at the holiday barbecue.

Don’t be afraid of the dark meat or the skin.  Sure, prepare some chicken breasts, too, but keep the skin on all the meat and be sure to use the thighs, drumsticks and wings, too.  The darker cuts have a juicier quality by nature and by keeping the skin on and bone in all the parts, none will be lacking in in texture.
Skip the buttermilk bath and go for fresh coconut milk.  Yes, it imparts a bit of a tropical flavor, but going sans dairy is something all of us can benefit from.
Nix the  breadcrumbs, crushed cereal or crackers that you may have shaken up in a brown bag with the chicken in it to give it that extra crispy coating.   Instead, pulverize raw walnuts into a chunky meal consistency and use for a gluten-free option.
The sky’s the limit in terms of herbs and spices.   Add some heat with chili powder, or an element of the Mediterranean by including oregano, basil and dill.

Once the prep is done, grill outdoors, alongside plenty of veggies, like peppers, squash and onions and you’ll be well on your way to a healthy and delicious variation of a dish that won’t leave your taste buds wanting for anything.

 

 

Cool & Natural Sweet Treats

We had a scorcher the other day here in Los Angeles, 110 in some areas!   

Lots of people use the high temps as a reason to head straight to one of the many yogurt shops to cool down with something frosty to eat, kids in tow…

While I, too, have fond memories of the few occasions that my parents took us out for ice cream (few because being a true hippie mother, my mom wasn’t that keen on letting her daughter have sugar, hardly ever!),  the idea of having it now as an adult, and as a meal, no less, kinda makes me feel sick at the mere thought of it.

Even for someone who choses to continue to ingest dairy, the sugar content or (even worse?) the sugar free options serve as a poor substitute for  a healthier, balanced Paleo meal.   

But what about the occasional treat?  Is there no room for something special now and then?

Of course there is!

Even better, if you’re looking for some ideas as go-to summer treats, consider the following Paleo options that will quench your thirst and offer that something sweet you may be looking for while actually offering some nutrition at the same time:

Frozen fruit.    Grapes in particular tend to acquire a rather decadent quality when frozen.  Next to no prep; just wash and place on parchment paper and freeze.  Berries also make nice options.
(Veggie) juice pops.   Blend up those berries and throw in some spinach or kale, a dash of cooling peppermint oil and freeze in the tupperware popsicle tray you used to use for ‘creamsicles’.   Or, use a paper cup with a stick in it!  Both make kid friendly options, too.
Homemade fruit granita.  No need to add sugar nor buy any new kitchen toys. Simply puree your fruit, pour into a large, flat baking tray and place in freezer, stirring with a fork roughly every 30 minutes for  a few hours to make a natural ‘fruit ice’.

Save the super decadent treats for a special occasion and make the options above something you can have as the ‘something sweet’ part of a meal for the whole family.

 

 

Nut and Seed Oils- Paleo OK?

A dollop of coconut oil in the skillet before a veggie saute, or a nice drizzle of olive oil on your salad are great Paleo-friendly ways to get natural fats into your meals on a daily basis.

But what about other oils, like sesame oil if you’re in the mood for an Asian twist on a meal or some walnut oil for a bit of French flair on your frisee?

As with all nuts, once in a while and in small quantities, these types of oils can be used as part of your Paleo regime.

Why?

All nuts and seeds are high in Omega 6s, which are inflammatory and low in Omega 3s which are anti inflammatory.
All nuts and seeds have high levels of anti nutrients, not unlike grains.   The reason we can have nuts and seeds in moderation, compared to having no grains or legumes, is quantity.  A handful of raw walnuts now and then compared to cups of pasta or bagels is the mere fact that eating less of the actual food means less anti nutrients are consumed.
In terms of cooking, some of the nut and seed oils have very low smoke points, like flaxseed, safflower and sunflower, all of which begin to burn in the low 200s at which point they begin to create free radicals…not good.  (Click here for a handy chart of smoke points of all oils).

If you do partake of any of the oils of the nutty or seedy genre, just make sure that at some point during the day you get a whopping dollop of fish oil into the mix to balance out that Omega 3:6 ratio.

Only 10 grams of Sugar Per Serving…

Dannon yogurt has reduced the sugar content in its Danimals Smoothies Yogurts for children; now it ‘only’ has 10 grams per serving.

That, in addition to the other ingredients (Cultured Low Fat Milk, Water,Calcium Citrate, Modified Corn Starch, Whey Protein Concentrate, Kosher Gelatin, Natural Flavor, Fruit Juice and Vegetable Juice (for color), Malic Acid, Potassium Sorbate (to maintain freshness), Sodium Citrate, Vitamin D3) is supposed to make it a healthy thing to give our little ones.

Have to disagree.  

Sure, on the one hand you might argue that at least most of the items in the list above are at least words we can identify, compared to some which show items starting with an ‘X’ and ending with an ’80′, yet it’s still far from a good, healthy option.

Unless we’re talking about youngsters that are of the bovine persuasion, dairy isn’t something any of us humans should be ingesting.

Refer to the words of Dr. Frank Oski M.D., who stated the following in his book, Don’t Drink Your Milk, about the reasons not to include dairy in one’s diet:

The drinking of cow milk has been linked to iron-deficiency anemia in infants and children
It has been named as the cause of cramps and diarrhea in much of the world’s population
It is the cause of multiple forms of allergy
It may play a central role in the origins of atherosclerosis and heart attacks
In no mammalian species, except for the human (and the domestic cat), is milk consumption continued after the weaning period [the period of breast-feeding]. Calves thrive on cow milk. Cow milk is for calves.”

I think that just about sums it up!

For a healthier version of yogurt, make some yourself with coconuts!