Nell Stephenson's Blog, page 96

Farmer’s Market Finds

Anyone out there in LA?  If so, you’re likely familiar with one of the best farmer’s markets around, the Santa Monica Wednesday Market at the Promenade.

As per their website:  The Santa Monica Farmers Markets are committed to promoting healthful eating and sustainable agriculture in California by providing fresh agricultural products from small farms to urban customers, thereby building community and preserving California farmland.

What better way to support local farmers and healthy eating in one fell swoop?

I enjoy doing some of my gathering there as it allows the opportunity to focus on what is available seasonally in my particular neck of the woods and be creative when I approach shopping there almost the opposite way that I go about it in the grocery store.  

At the farmer’s market, there may be certain fruits, veggies and wild proteins that you can more or less count on to find, while others may make a surprise appearance out of the blue so it can be fun to go without a plan, seeing what you find and then making something up when you get home.

Just last week, I found plenty of the kale I was after as well as garlic, olive oil and berries, but also happened upon some ramps and opted to use those for a fish dish I’d planned on preparing in lieu of leeks.   In addition, although I hadn’t necessarily thought of rabbit for my weekly menu, I happily purchased some for a braised preparation I’d been looking to test out.

Use it as an opportunity to speak directly to the growers or ranchers,  find out about their products, where it came from, how to prepare it and ask for a sample while you’re at it.  

You’ll leave knowing you’ve done a good deed for the day, both for the vendors whom you’ve supported, as well as for yourself and your family, for whom you’ll deliver a lovely and bountiful meal.

Gluten-Free is Not a Punishment

I happened to glance at the cover of a magazine the other day when checking out at Whole Foods.  An entire magazine dedicated to gluten free living!  Initially, I thought it was fantastic, but then after seeing the titles of some of the articles, I realized that it could easily be interpreted that the positioning of this publication was nearly that of a support group.

Don’t get me wrong; I’m certainly not making light of the many health issues we might face before giving up gluten, and being quite ill as a result of eating this seemingly omnipresent, sneaky little devil regularly.  Whether you have diagnosed (or undiagnosed) Celiac disease or an intolerance to it (the latter of which, by the way, is not something that testing will necessarily be detected in lab testing), eating gluten is not a good idea….for any of us.

I view my own journey,  being sick to my stomach nearly every day for years and then finally discovering independently that gluten was causing all the issues, and resulting decision to first go gluten-free, and then completely Paleo in 2005, as a gift.

The fact that I physically need to avoid eating gluten is not something I view as a punishment, but an incredible opportunity I was presented with to heal my gut in my early twenties and discover fantastic health which I plan on maintaining indefinitely.

Had I not gone gluten-free, I can only imagine how much sicker I’d be today; after eight more years of eating that nasty little protein (sorry, but I have a real bone to pick with it!) which already had me doubled over in pain and rushing to the E/R back then in my pre-GF days.

If this is you, or a friend or a family member, and the general sentiment is something along the lines of ‘woe is me, I can never eat cake, cookies or bread again’, I encourage you to rethink how you’re responding to it.

Hand on my heart, with all honesty, and eight and a half years of Paleo living later, I can promise you that the lovely and balanced Paleo way of eating and living is a gift, and not something remotely punitive.

 

Making (Grocery) Shopping Fun

I felt I had to add the little “(Grocery)” bit to the title, in order to not trick anyone with the nature of this post.  Don’t get me wrong, I love a trip to my favorite store for a new pair of heels or a dress, but let me get back on track to where this is going:  straight to the grocery store.

Whether you shop at the local farmer’s market twice per week, make a single trip to the chain grocery store in your neighborhood or visit the healthy store for smaller shopping stints, the outcome is all the same:  you’re making the time for a very important step in ensuring that you’re setting yourself up for success on Paleo living.

If shopping is new to you, or something that sounds like a horrible chore, not too different from cleaning the toilet, then this post is for you.

My goal is to attempt to get you to rethink the act of procuring food, and then, preparing them once you get home.

First of all, since health must be a top priority in all of our lives, we have to set aside time to get the food in the first place.  Even if you’re reading this and thinking you haven’t got a spare second all week long, trust me, there’s a way it can fit.  I’ve worked with many clients, from busy execs to moms with three kids with ridiculously hectic schedules all find time to fit it int.

Plan.  Use cookbooks, cooking shows, your favorite foodie mags (or my recipes!) to choose what dishes you’d like to prep, balanced out with what is going to be seasonally available.  If you’ve got little ones, have them help, too; the more involved they are at an early age, the better!  Imagine if the kids were actually interested in helping you at the store rather than having a tantrum while you’re trying not to pull your hair out.
Prepare.  Yes, prepare to go shopping!  Don’t go when you’re hungry and don’t go when you have a total of thirty minutes to park, shop, pack your bags and be back for your next meeting.  If you don’t have the added pressure of time, you’ll be more relaxed at the store and more likely to enjoy the experience, rather than feel rushed and stressed out.
Proceed…right to preparation, that is.   If you can go right from unpacking the groceries into your Hour in the Kitchen (read more in Paleoista!) you’ll truly be completely set to have all the lovely foods you’ve just bought ready to go in a very short period of time.

All of this, the shopping and the prepping, can be done in a very short period of time.   If you’re close to the farmer’s market or grocery store and don’t need to spend too much time driving, you can absolutely execute this scenario in sub 2:00.If you 

If you can allocate two windows of time per week to do this, you, and the entire family will benefit.  Don’t go it alone, either!  While I’m not pretending it will automatically be the case that the whole family will be chomping at the bit to help at first, give them the opportunity to do so, and don’t be surprised if your seven year old volunteers to chose a recipe or your spouse offers to pick up the groceries on the way home from the office.

I’ve seen stranger things; and this is not at all uncommon.

Now, get thee to the market!

Sprinkle on the Kelp

Since we’re not dumping salt on our meals in the Paleo lifestyle, is there anything we can sprinkle on, last minute, after food is cooked, to give it a little extra flavor?

Absolutely!

In addition to any dried herbs and spices (caveat being that it needs to be ‘just’ the spice, no additives), why not sprinkle on some kelp?  If you’re not someone who’s already including nutrient-rich seaweed as part of your Paleo regime, this is a great way to get some in.  

Being that sea veggies are great source of iodine, it’s important to include them to balance out the sulphur-rich veggies, such as those in the cruciferous family to make sure we provide the best of both worlds to support our thyroid function.

One brand I like is Sea Seasonings.  From their site:

“Kelp granules are:

rich complement of potassium, magnesium, and other mineral salts
source of potassium, iron, iodine, Vitamin B-6, Riboflavin, and dietary fiber
contains a natural substance, glutamic acid, that enhances flavor and tenderizes”

At a mere 25 mg sodium per serving, it’s well within keeping with the high potassium, low sodium nature of the Paleo diet.

The Importance of Being, or Working With, a Good Personal Trainer

This is a topic that has always resonated tremendously with me, having worked as a private fitness trainer for years.  I went into the field because I’ve always loved exercise, nutrition, cooking and health as long as I can remember.

I joined a gym at age 15, even before I had my driver’s license; fortunately, my best friend was one year older than I, so she and I were able to get ourselves to the gym on our own.

We had all the Nautilus and Stairmaster 4000PT we could want!  (Anyone reading this who is of a similar age to be would maybe be giggling now?)

My membership came with two free training sessions.  I was absolutely smitten with the idea that one could have a profession in which the goal was to create programs for others to get healthy, lean, slim and fit.  And, in my 15 year old mind, I thought it must be pretty cool to also get a free membership!

So, a few years later, I packed my two little suitcases and moved myself from New York to Los Angeles, to study Exercise Science at USC.  Didn’t know a soul, but given that I’d always been in love with California, it felt like a must-do.

Fast forward along to graduation, after studying all sorts of interesting subjects like kinesiology, biomechanics, exercise physiology, (of course) nutrition, sports injury prevention and treatment, corporate fitness development and exercise prescription, followed by studying for, then obtaining, my certification through the American College of Sports Medicine, and then, I was ready to start the second phase of my training, the practical side.

I had the opportunity to work at a couple of really cool corporate health facilities; the pay was appalling, but I was 22 and had a job in the line of work I wanted to be in.  I’d be fibbing if I said I didn’t have doubts now and then, as trying to pay off an SC education on a the salary of a beginning trainer is not exactly easy, so I diverted off course a few times, but ultimately realized I was doing what I wanted to be doing… just needed to be doing it for myself!

OK, so there’s the background.

I’ve had the opportunity to work with many amazing people over the years, some of whom I was able to help lose weight, decrease stress, lesson symptoms to illness and feel better overall.  Even better, perhaps, is that I was able to be a confidante to these people.

It takes education, practical experience and a good personality fit to have the winning combination.

So why, then, is this age-old problem still around:  why are there so little regulations to who can call him or herself a personal trainer?   If you’re reading this post, and have never had any training in exercise, nutrition, wellness or anything related, you can actually go online, take a twenty minute test and voila!  You’re a trainer!

It’s been something that has bothered me for a long time; and I know it’s a sore subject with many others who have paid their dues and taken the proper routes to become educated and aware, so that they’re best equipped to help (not to mention, not hurt!) their clients.

Not only does having no standard put innocent people (those who hire the unqualified ‘trainers’) at risk, it makes those of us who are properly trained look less professional.  

Yesterday’s post focused on where money spent on seemingly silly research studies goes.  How about a little funding to help this cause?   

Sigh.

Yet another example of how in the big scheme of things, personal training, along with many other health-promoting careers, is so undervalued in our society…

According to a Study…

Flipping through a silly magazine in my local nail shop the other day (I’ve confessed already that I’m guilty of reading the ones that are always lying about), I paused on a page with a giant picture of chocolate because of the corresponding headline: “Eat to Beat Cravings”.

Oh, geez, I thought, but of course, being that I’m oft compelled to read anything and everything having to do with diet, nutrition and health, I proceeded.

What really struck a chord with me was not the ridiculous, albeit standard suggestion to ‘go ahead and have a little bit of everything in moderation’ (Really?   So someone with a sugar addiction is expected to be able to have just a little sugar and stop there?  Hardly.), but the reference to a recent research study.

Apparently, a recent study done at Cornell University concluded that “adults who received small portions of chocolate, apple pie or chips were just as satisfied 15 minutes later as those who had larger amounts of food, plus they saved an average of 103 calories”.

Let’s put aside the arbitrary nature of suggesting that ‘saving 103 calories’ is somehow of any importance and focus on this:

Why is money being spent on a study, at a prestigious university, to determine how much processed, sugar and salt laden items one needs to eat in order to be satisfied and save 103 calories?

My issue with this is that there are far more important things the money allocated to research needs to be going toward.

If you saw the Dr. Oz show the other day, you’re already well aware of Dr. Cordain’s mention that more research on the effectiveness of Paleo is needed.  Not for me, not for him, and not for you if you’re reading my blog because you’re already Paleo and already know how effective it is.

But for the masses out there, those who think it’s a fad, or don’t understand what it really is, this is critical.  Since Paleo can heal, again- if you saw the show you learned about the two women who cured their illnesses by going Paleo- people need to know about it.  Doctors need to know about it, so they can stop going to hard-core Western Meds as step number one by default.

So how on earth is an inane study on eating junk food in smaller quantities a higher priority on the research totem pole that something that can cure diseases, many diseases?

Come on, now! 

Bison Versus Grass Fed Beef- Which is Better?

Both!

The more variety, the better; this goes for proteins as well as produce.

The most important things are:

To make sure either meat is 100% grass fed.  It needs to state that, otherwise, without the 100%, it can be legally called grass  fed, even though it may be grain finished.  Argh.  Another blog topic!
Also, make sure that the animals were raised humanely and treated as living beings, not as mere commodities, treated with cruelty as we’d see in mass market meats courtesy of Monsanto and the like

Grass fed bison tends to have a higher protein content, ounce for ounce, than grass fed beef, and a higher CLA and Omega 3 content.  It also has more iron.

Any downside?

Not at all; except that you may need to be slightly more diligent to cooking time as, due to it’s natural lean constitution, it’s easier to overcook.  Overcooking meat is just..wrong.

So then should one always opt for bison over beef?

Not at all.  Just as I’d never suggest only eating wild salmon and never eating black cod,  I’d also not suggest limiting the types of protein you include in your versatile, Paleo diet.

 

This Is Not Approved by the FDA

“Clinically shown to support a healthy heart and anti inflammatory response; supports brain, eye and neurological health” is the tagline underneath the brand name of my favorite fish oil.

But then:

“These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.”  

Verbatim, this disclaimer appears on this one supplement I feel everyone can benefit from: a good quality, Omega 3-rich fish oil tablet.

OK, point taken.  Note to self:  if, for some strange reason, these fish oil tablets don’t elicit a positive result, I mustn’t blame the FDA.

What are the potential side effects of taking a couple of fish oil tablets, anyway?  Well, if they weren’t a good quality, and not tested for mercury levels, that would be an issue.  Certain brands seem to repeat on people, causing belching and an unpleasant taste,  but really, that’s about the extent of it.

Let’s compare to something the FDA does stand behind as something which are, according to their findings, intended to treat/cure a disease:  the commonly prescribed for high cholesterol drug, Lipitor.

On Lipitor’s own site, we learn that potential side effects include:

Weakness
Loss of appetite 
Upper belly pain
Muscle problems like weakness, tenderness, or pain that happen without a good reason, especially if you also have a fever or feel more tired than usual
Muscle problems that do not go away even after your doctor has advised you to stop taking LIPITOR
Allergic reactions including swelling of the face, lips, tongue, and/or throat that may cause difficulty in breathing or swallowing, which may require treatment right away
Nausea and vomiting
Passing brown or dark-colored urine
Fatigue
Skin and whites of your eyes get yellow
Stomach pain
Allergic skin reaction
Diarrhea
Upset stomach
Muscle and joint pain
Alterations in some laboratory tests
Tiredness
Tendon problems
Memory loss
Confusion

But again, don’t worry.  It’s OK.  The FDA says it’s safe.

Wow.

How about transcendental meditation?  Is that OK?  Or Yoga?   Technically speaking, I don’t think it can be proven to be effective in clinical studies, so maybe we should proceed with caution.

Just another reminder that we all have to educate ourselves about what we’re putting in our bodies, rather that just do as our doctor says.   If you have high cholesterol, and begin Lipitor per your doctor’s suggestion and don’t bother changing what you’re eating and how (or if) you’re moving, it’s no different from putting a box of band-aids on a bleeding, broken limb.

Fix the problem, not the symptom.   

Paleo, anyone?

Better yet, take the bull  by the horns and prevent illness in the first place.  

Pass the salmon & broccoli, please!

What’s Wrong With Jerky?

Nothing, in and of itself.    

The concept makes a lot of sense; it’s a way to take a great source of protein, such as wild salmon or grass fed beef, cook it and make it far less perishable, thus allowing it to be transported without refrigeration and resulting in a viable protein option for on-the-go.

So what’s the issue, then?

None…as long as you’re making your own.

“Clean”, commercially prepared jerky is extremely hard to come by.  

Almost always, the packaged brands we see in stores are extremely high in sodium and contain soy, as it’s a common source of glutamic acid which serves to tenderize meat.  In addition, additives like sugar or even corn syrup, nutritional yeast are often present as well as hydrolyzed soy protein, milk solids, sodium nitrite, sodium erythorbate, malic acid, maltodextrin, disodium inosinate and disodium guanylate.

I’ve had enough and I haven’t even eaten any!  Nor will I.  Ick.

On the flip side, however, making your own at home is a snap.  In fact, there’s a simple recipe in The Paleo Diet Cookbook, which, along with Paleoista, is a must-have addition to anyone’s Paleo library!

You don’t even have to buy a food dehydrator- all you need is an oven, your favorite spices and your protein of choice.

Keep it clean, keep it Paleo!

 

The Start of A Paleo Revolution?

Wow!  It was an incredible day yesterday… not only to see the Dr. Oz “Paleo Diet Craze, Does It Work” show, but to receive so many positive responses from so many people from friends and family to twitter followers and facebook fans.

Honestly, it felt like what could be a turning point of a food revolution, to borrow a phrase from Jamie Oliver.

I’m speaking from the heart here, to illustrate my passion on the subject, and I won’t ask to be excused for it!

The reason I personally connected with Dr. Loren Cordain’s work initially was because it just made sense. At my wit’s end of being sick to my stomach nearly every day from a very early age, and not understanding why, I was desperate to figure out what I was eating that was making me ill.  If it took over two decades of increasing GI distress caused by eating the ‘healthy’ American diet including whole grains, dairy and legumes to get me to the point of finding Paleo and being willing to try anything to feel better, so be it!  As it were, after three days of eating Paleo in my early twenties I experienced something completely foreign to me- no stomach pain, no digestion issues and no GI distress to speak of, whatsoever.

Not just at a surface “I just lost 20 pounds”, the Paleo diet goes much deeper. Yes, it is indeed an absolutely fantastic way to lose weight, but it goes beyond that.

It heals.  

If we can remedy our diet and replace all the refined grains, the dairy, the sugar and the legumes with what we’re meant to be eating- loads of fresh, local veggies, some fruit, wild proteins and natural fats, not only do we facilitate our body’s ability to reach and easily maintain a lean body weight, we can also put an abrupt halt to the development of leaky gut, which is the starting point down a road you just don’t want to venture down.

In lay terms:  scratch the inflammatory diet, go Paleo, and our bodies are far more equipped to deal with negative stimuli and as a result, symptoms of many health issues, from mild to severe, begin to lessen and even disappear. For good.

It’s not a ‘diet for cavemen’, nor an ‘all protein’ diet or any type of fad.  Unless, of course, I quote Dr. Cordain’s response when asked whether Paleo is a fad “If it’s a fad, it’s the longest lasting fad diet ever, over 2.5 million years!”

It is a balanced, healthy, common sense way of eating.

If the show yesterday has piqued your interest, that’s fantastic!

The more of you who give it a try, whatever your reason may be, the more we can work together as a whole to get healthy, in reasonable, sustainable manner!

We all have an audience, whether we realize it or not.  Moms, dads, siblings, teachers, roommates, friends… all of us have people in our social circles who could be so positively helped by the simple act of changing what we are voluntarily putting in our mouths.   While I’d never recommend being pushy or preachy about it, leading by example speaks volumes and if you’re the first one in your community to lose weight, cure your auto immune symptoms or clear your skin after a lifetime of dealing with acne, others are going to notice, and ask what your secret is.

Easier said than done?  Perhaps.  Yes, it will take a little getting used to, but the benefits far outweigh the cons and in all my years of working with people across the globe, I cannot honestly say I can think of a single good reason for not giving it a try.

To learn more, (and, by the way, for the recipes for all the dishes seen on the show), click here to get your copy of Paleoista: Gain Energy, Get Lean and Feel Fabulous with the Diet You Were Born to Eat (Touchstone, 2012) !

 We’re all in this together… let’s work as a team and get this message out there to everyone!