Nell Stephenson's Blog, page 98

Celebrity Diets

I’ll admit it.  I’ll sometimes peruse the silly, gossipy mags when I’m in my favorite little nail shop getting a mani/pedi.   Partly entertaining, partly funny and partly sad, I suppose, but my interest is always piqued by whatever the latest trend referred to on the cover…and there’s always a latest diet.

I worked with one actress who told me, verbatim, that she didn’t care what she ate, or didn’t eat, as long as she got to a certain dress size in time for a roll; diet coke and gummy bears had been her mainstay anytime she needed to quickly lose weight.   Her skin and hair looked just spectacular and she slept quite well…(please read:  satire!).

There doesn’t tend to be too much variety; it seems to fluctuate between some combination of the following:

The ‘I eat small portions of everything in moderation diet” 
The ‘Cleanse’ diet (aka ‘I drink nothing but water with lemon and cayenne pepper and I feel great’)
The ‘I now do five days of boxing for fifty minutes and eat a small package of skittles to satisfy my sweet tooth’
The ‘I only eat meals that have less than 200 calories and no more than 2 g of fat and no carbs’
The ‘I’ve had it up to my eyeballs and please surgically implant a band around my stomach so I physically can’t stuff my face’ diet

Ok, maybe I’m exaggerating a little.

But think about how odd it is that people might say they believe (erroneously) the Paleo diet to be uber restrictive, not something that one can maintain long term and not something very practical.   As if any of the above options above are any less ‘radical’, strict or sustainable?

Really?

Better to have a voluntary operation and literally have your gut cut into than to give up grains, legumes and dairy.

Speechless.

Technique: Poaching in Olive Oil

Olive oil is a healthy part of the Paleo diet, but we can’t cook with it…or can we?    Definitely better off eaten as is, but cooking at a low temp isn’t an issue once in a while.  Thus, we can incorporate another easy-to-execute technique into our kitchen arsenal:  poaching in olive oil.

Poaching fish in water or stock renders a moist, tender dish, but poaching seafood in oil adds flavor and another level of rich decadence!

A low temperature of 250F and a longer cook time  (roughly an hour for a one-pound, skin-on filet!) are the two keys to success.

Add your favorite fresh herbs, spices and citrus before placing the fish in the oven, and you’ve got a lovely palate full of flavor that needs only to be served on a bed of lush greens to create a perfectly balanced meal!

The technique works best with heartier, meatier fish like salmon, halibut or swordfish.

Eating Paleo, Yet Still Sick?

Many things can factor into how quickly one sees changes after beginning to integrate the principles of Paleo living into their daily regime.  In addition, the main reason or set of reasons one may have will play a large role in the time it takes to feel and see a difference.  Finally, because there are more and more interesting versions and trends of Paleo popping up out of the woodwork, some of which, in actuality, are not really even Paleo, there’s a good chance of some less than ideal foods or meals finding their way onto your plate.

For all of us, there’s the brief transitional period during which our bodies readjust to not eating white sugar, grains, dairy and legumes.   It’s very short lived and the light at the end of the proverbial tunnel is brilliant and welcoming!

Different illnesses take varying lengths of time to improve or go away completely.   Skin conditions can sometimes start to improve within a matter of days, as can symptoms of gluten intolerance and asthma, while those suffering from auto immune conditions may find it takes quite a bit longer to notice changes.   Weight loss can occur at a fast rate for those who have got more pounds to shed, while those who may be trying to lose those last five pounds may see a slower trend of weight loss.

Finally, the main piece I want to focus on much:  are you actually following the Paleo diet?  Or is it an iteration of what was once the Paleo diet but is now something several steps away?   If you’ve cut out all grains, all dairy, all legumes and refined sugar, and are eating a balance of fresh veggies along with lean protein and healthy fats in small meals, regularly throughout the day, you’re right on track.

Alternatively, if you’re ‘kind of Paleo’ and have improved your eating habits from what they used to be, but you’re still having a few pieces of bread each week and happen to be gluten sensitive, even that small amount of bread can keep you, and your gut, and your whole body, in an inflamed state.  Similarly, if you’re having just a little grass-fed dairy in some coffee and a little yogurt as a snack, that amount is enough to keep you congested, bloated and with a broken-out complexion.   If your daily regime is built with paleo-ized versions of pancakes,  crackers, bars (the one above is called Paleo yet contains the following ingredient label… and warning:

WARNING: This product contains chemicals known to the State of California to cause cancer and birth defects or other reproductive harm. Other Ingredients: Maltitol Syrup, Sugar Free Dark Chocolate Flavored Coating (Maltitol, Unsweetened Chocolate, Cocoa Butter, Butter Oil, Lecithin [(soy) an emulsifier], Vanilla), Coconut, Erythritol, Glycerine, Gum Arabic, Coconut Oil, Tegricel™ (colostrum derived peptide), Natural Flavor, Kosher Gelatin, Salt.)  

and desserts, that’s missing the boat, too, as there would be far too little produce and far too much flours (yes, you can absolutely overdo the nut flours) and sugar (even if it’s coming from honey…it’s still sugar and it’s still something you’d want only on a rare occasion).

If you’re still overweight, still have acne, still have joint pain, still have allergies, still have bloating, are still irregular or have poor energy levels, as just a few examples, create a checklist and see if any of the above apply to you before you decide to sell is short and quit prematurely.

If you don’t already own a copy of The Paleo Diet, by Dr. Cordain, or even better, his latest book, The Paleo Answer, do yourself a huge favor and get it now.  It’s the most essential read in anyone’s Paleo library and will help to ensure you’re following what this lifestyle really is all about.

Fortification Farce

“Kellogg’s Frosted Flakes are fortified with 10 essential vitamins and minerals, have no cholesterol and are fat-free“, screams a box of uber-sugary, ultra-processed and super-refined cereal from the aisle.  Oh, and they’re also a “great source of vitamin D“.

I have a huge problem with this.

Is anyone out there really choosing a box of Frosted Flakes solely because they’re looking for a way to get ten essential vitamins and minerals  (which ten, by the way?)?  

Fortification is the process of adding vitamins and minerals to food products that don’t naturally contain them.  Fortified cereals contain nutrients lost during the refining process as well as additional vitamins and minerals that do not exist naturally in those grains.   I repeat- foods that do not naturally contain said vitamins and minerals.  How about opting for foods that do actually naturally contain vitamins and minerals? Kale and blueberries, anyone?

Starting in the mid-90s, fortification of enriched (“enriching” is similar to fortifying, but involves adding nutrients that originally existed in the food but were lost due to processing) cereal-grain products with folic acid has been required in the U.S. in an attempt to reduce the incidence of birth defects of babies born to mothers deficient in this vitamin. 

No doubt, we need folic acid, but what’s wrong with getting it from: 

romaine lettuce, spinach, asparagus, turnip greens, mustard greens, calf’s liver, parsley, collard greens, broccoli, cauliflower, beets, summer squash, papaya, strawberries, sea vegetables, cabbage, bell peppers, Brussels sprouts, leeks, fennel, tomatoes

 ?

We need to completely overhaul our thinking and get past the idea of peppering our processed junk with a vitamin derivative and trying to convince ourselves that’s a  healthy approach.  

It’s no different from heading out to a franchise burger joint, eating a Grade D meat concoction with a gluten-packed bun, topped with cheese-product that contains no cheese, corn-syrup-rich catsup and two cups of hydrogenated fries along with a multivitamin tablet and not only going so far as to calling it a wash, but purporting it’s a healthy, nutrient-dense meal.

This applies to all of us, regardless of how Paleo one is, if at all.  There can’t possibly be an argument in favor of this concept being a great idea.   In my opinion, it’s nothing more that another marketing ploy to continue to encourage consumers to keep buying the sugar in every way, shape and form, while placating and claiming these products are actually healthy options.

Let’s sum up with a comparison.

Which looks like a better choice for breakfast?

Option 1

Milled corn, sugar, contains 2% or less of malt flavoring, salt, BHT for freshness. Vitamins and Minerals: Iron, vitamin C (ascorbic acid and sodium ascorbate), niacinamide, vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), vitamin A palmitate, folic acid, vitamin D, vitamin B12.  

Option 2

Veggie Omelet with spinach, mushrooms, peppers and avocado and a side of berries.

Hmmm…. it doesn’t take a rocket scientist.

Let’s stop this nonsense and put an end to contributing to keeping these products on the shelves of our grocery stores.  Money talks and lack thereof is the only thing that will make a difference in the eyes of the cereal industry giants.

Still Drinking Milk as a Calcium Source?

An article in yesterday’s Times certainly doesn’t help the matter!

While I agree wholeheartedly with the principle of getting all our minerals and vitamins from food, rather than pills, I’m vehemently opposed to the idea of suggesting that dairy is a good option for getting one’s calcium.

Despite many of the new interpretations of Paleo on the rise these days, some of which include grass-fed dairy, dairy is not part of the Paleo diet.   The Paleo diet is a modern way of mimicking ancestral food groups with produce and proteins locally available to us.   

Dairy is a great food product… if you’re a calf.    Apart from that, it’s not a good thing to ingest.  Even those who feel that they don’t have the glaringly obvious symptoms of intolerance including bloating, gassiness, diarrhea or constipation, congestion and acne, to name just a few, ingesting milk is still a really, really bad idea.  If you’ve not done so yet, and would like to dive in a bit deeper to Chapter 3 of Dr. Loren Cordain’s latest book, The Paleo Answer.

There is a reference to the tired old argument of yogurt being an ‘even better source of calcium that fluid milk, ounce for ounce’.  Then, a follow up with a short list of foods that actually do result in an ideal calcium balance at the end of the day (unlike dairy products, which create a net acidic load on the body) including:

Salmon & Sardines with bones
Kale
Broccoli
Almonds

Finally, the article finishes up with a statement that few people eat enough of the above to obtain proper am0unts of calcium.  I’m sure that’s true as most people eat far too little veggies; even those who follow the Paleo diet tend to overdo the fruit and drastically cut themselves short on all veggies, as though they’re still nothing other than a mere garnish.

So why not just load up on calcium supplements if you’re already dairy-free but feeling like you don’t want more veggies?  How about because of the studies that show overdoing calcium supplementation can lead to increased risk of heart disease as calcium supplements can result in deposits in the arteries, rather than the bones?

Keep it simple:
Engage in weight-bearing activity,  follow the real Paleo diet and eat copious amounts of kale!

The “Paleo Fantasy” Book

Evolutionary biologist Marlene Zuk has a new book,  Paleofantasy: What Evolution Really Tells Us About Sex, Diet, and How We Live.

She feels the Paleo diet is a fantasy,  rooted in evolutionary myths, and a mere ‘popular trend’ at the moment.

She goes on to state, “Trying to emulate what people ate 10,000 or 100,000 years ago is really difficult. Our foods have changed so much that virtually every item in a supermarket is drastically genetically different from its prehistoric equivalent. This is what humans do: We modify foods so that they become more palatable and digestible. I’m not out to diss paleo diets. Clearly a lot of people who eat that way are happy with it and feel like they’re healthy. It’s almost certainly better than living off junk food. But it seems to me that decisions about what’s going to be good for you have to be based on data, not just trying to eat what everybody ate tens of thousands of years ago.”

Therein lies the problem.  The very first sentence is where the apparent perception of what Paleo is goes awry.  What those of us who live a truly Paleo lifestyle are trying to teach people is to emulate hunter-gathere food groups with modern day foods we can easily procure at our local farmer’s market and grocery store, not trying to actually be hunter gatherers from a historical perspective.

Later in the same article, the following idea: “What’s harmful is when you misunderstand the way evolution works and end up worried that because humans didn’t use to do X, we shouldn’t do X now. Almost all traits are a trade-off. Individuals with longer legs might survive better because they can run away from predators. But they might also get colder faster, because they lose more heat through their legs. The advantage or disadvantage depends on the environment you’re in now”.

So does that mean that the environment we’re in now, rich in processed, refined non-food products should be the mainstays of our diets?

Above and beyond scientific research and papers with hard data, isn’t it worth something that thousands of people across the globe have found health after years of battling a plethora of sicknesses and sub-clinical illness by following the modern day Paleo diet?

For the full article, click here.

Facing Your Paleo Fears

A recent article on Primitive Movement has got me thinking.  

Entitled ‘Fear is in the Head‘, the author does a great job at a succinct overview of what happens in our head when we are in fear of something and how we can utilize that very fear itself into something very productive.

All of us are scared of something, in varying degrees and at different points in our lives, whether it’s in work, sport or a relationship.  What feels scary to one person may seem silly to another, but the feeling are very real regardless.

The important thing is how one deals with their fear.

A little fear of something now and then, to me, is reason in and of itself to try to challenge whatever it is that feels daunting.   I can honestly say that there has never been a single occasion in which I was scared of something and saw it though and then regretted it.  Almost 100% of the time, it has resulted in a feeling of elation and increased confidence as well as a sense of doing the right thing at the right time.

Years ago, when I first began including sport psychology as a regular part of my triathlon and marathon training, not only did I begin to improve in sport, I found that the very same skills I was implementing actually served to be an integral part in building my business and developing my brand.

 

Of course, another approach is to not do what one feels intimidated by.  It is indeed an option and may be best addressed by separating pros and cons, risk and reward and then deciding if going through with whatever issue is at hand is the smart move. 

So what on earth has this got to do with Paleo?

A lot, actually.

Ever heard of fear of success?  Or fear of abandoning that which is familiar to us, even though it might not be the best thing for us?

Just recently, I had the chance to speak with a women so debilitated by illness that she cannot walk and is bound to her wheelchair.  She tried Paleo half-heartedly for a very short period of time, decided it didn’t work and now continues to eat a diet containing gluten, white sugar and far too little vegetables.

Granted, I don’t know enough about the rest of her situation to fairly comment, nor am I making grandiose claims that were she to go full Paleo, she’d be cured.

However, I cannot help but wonder if there is at least an element of fear of the unknown, fear of something new and different, or even simply fear of trying something and not having it work out and having gotten one’s hopes up for nothing.

Back to the realm of Paleo, some common fears that clients have shared with me over the years include a fear of not having enough time to prepare healthy meals, appearing ‘odd’ to others in social situations, being a nuisance when dining out due to the modifications we make to menu options or requests to the server and not being understood by our family or friends.

Ultimately, we all have to make the choice to try something that could potentially change our lives incrementally and, if need be, we may need to risk standing on our own… but that will only likely be for a short period of time.   If it comes down to a choice of finally feeling healthy or reaching our goal weight or being able to have our docs take away our meds versus a no-risk situation where we don’t dare rock the boat, yet remain living in a state of sub-clincal illness, is it really worth it?

Remember, your mind makes the decision and your body will follow….whether it’s a positive or a negative call.  Why not go with the positive?

 

Seasonal Allergies Getting to You?

Does the idea of nixing the inhalers, pills and  fear of going outdoors and subsequent fear of exposure to pollen appeal to you?  Cut the gluten and dairy!

If you’re not following the true Paleo diet, there’s a good chance your  body is at least somewhat inflamed and, as a result, far more likely to be hypersensitive to pollen, dust, dog hair and cat dander.

Incidentally, when I mention the ‘true’ Paleo diet, I’m referring to a healthy balance of veggies at every meal, along with lean, wild protein and natural fat from avocado, olive oil or coconut (or raw nuts on occasion), not some of the new versions that are popping up in which people are subsisting on all kinds of processed concoctions made of derivatives of food that are, or used to be, Paleo but have been taken out of context.

In other words, if you’re getting up and making “Paleo pancakes” for breakfast every morning out of almond flour, coconut flakes, honey and eggs, then snacking on packaged bars sold as Paleo which actually contain whey, eating “Paleo Lasagna” with grass-fed cheese (reminder- dairy is not Paleo) and a bacon burger for dinner and barely any veggies all day long…first of all, it’s missing the whole point of Paleo which is to mimic the way our ancestors ate, and secondly, while it’s certainly better than a diet in which people don’t pay any attention to what they put in their bodies and end up at a fast food joint, it’s not actually reflective of Paleo in its true essence.

So, if you’re tired of having to rely on meds that make you sleepy every spring, give true Paleo a try for a month and don’t be surprised if those life long allergies disappear!

Each meal should be made up of plenty of fresh, local veggies (yes, even breakfast), some protein and a little fat.  Use that as your template for a small meal, several times each day, and save those ‘treats’ mentioned above for only once in a rare while, and you’ll be setting yourself up for success!

Dogs Eating Carbs

A reader recently sent me a link to an article written about “Why Dogs Can Eat Carbs” and asked my opinion on it.

As the mom to Paleo dog children (OK, make that singular; even though it’s nearly been two months since we lost Graham, I still find it hard to say we have one dog, not two!)  I just had to have a look.

Apparently a study was published in Nature Magazine, The genomic signature of dog domestication reveals adaptation to a starch-rich diet, which identified 3.8 million genetic variants, used them to identify 36 genomic regions that appeared related to dog domestication. Many of these gene regions appear to be associated with the behavioral changes needed to domesticate wolves. Ten of the genes turned out to have roles in starch digestion; three of these genes promote digestion.”

It goes on further to state that dogs “thrive on a diet rich in starch, relative to the carnivorous diet of wolves.”

OK. I get it.  Modern dogs have become adapted to eat more carbohydrate than their ancestors.   But (and this is a big, old but), think about this.  What kind of carbs are we talking about?   Some vegetables and fruit?  Roughage? (I can vouch for Daisy and tell you that she certainly enjoys some grass now and then.. that’s grass in our garden, not smoking weed, people).  Those all make sense.

But no amount of science is going to convince me that there is any rationale for feeding corn, rice and wheat to our dogs, any more than there is a reason for us to be eating that junk.

It’s bad enough to see unhealthy people making poor choices in terms of what to put into their bodies, but to see a dog being fed scraps of leftover pasta, cake, cookies… as though they were a garbage bin… is just unacceptable.

It’s no different from the silly argument that our bodies have evolved to be able to digest modern day foods that our paleo ancestors did not have access to.   If they  had, we would not be in the throes of an obesity-diabetes-auto immune-hypertension-high cholesterol-migraine headache-leaky-gut-epidemic.

Keep it clean, simple and Paleo and just see how healthy your dog gets.  Do it now rather than waiting until they’re fat with dull coats, poor energy and cancer and you’re in a frenzied, dire attempt to try and fix what could have been prevented.

Natural Salad Dressing and the Importance of Reading Labels

I chuckled to myself the other day when I purchased a premixed salad to go that came with a salad dressing and read its ingredient label.

I wasn’t planning on ingesting it, but I frequently review labels nonetheless, just to see what is being sold, and, more often than not, it’s not pretty.

This one, labeled ‘Natural Olive Olive Dressing’, contained, in this order: water, soybean oil, sugar (and, here it comes…) pure olive oil.

So, somehow, the inclusion of pure olive oil (rather than what?  Tainted olive oil?), should cancel out the fact that it’s not  a main ingredient and that two of the three primary components of the recipe are anything but natural.

Those tricky little label makers…

Do yourself a favor and stick with olive oil and add a twist of lime if you feel your lettuce needs to be snazzed up a little!