Category Archives: Paleo lifestyle

Saying good-bye to caffeine

Posted by paleomominsalem in Paleo lifestyle

I gave up caffeinated coffee a month ago.  I actually never thought I’d give up caffeinated coffee.  In terms of the Paleo diet it is more acceptable than so many other beverages because I drink my coffee black with just a touch of stevia in it.  Other beverages available on the market are full of sugar or dairy products, coffee seemed relatively harmless to me.

Why give it up?  Well, I realized that I was starting to get bad headaches if I didn’t drink coffee and, worse still, I would get bad headaches a few hours after I had some coffee. The only cure for the headache was more coffee.  Being as I’m not a fan of any form of addiction, I knew I needed to let coffee and it’s hold on me go.

Caffeine is a very potent stimulant.  According to the Mayo Clinic, “heavy daily caffeine use — more than 500 to 600 mg a day — may cause:

  • Insomnia
  • Nervousness
  • Restlessness
  • Irritability
  • Stomach upset
  • Fast heartbeat
  • Muscle tremors”

Eliminating caffeinated coffee from my daily routine took about two weeks as I cut down my consumption from 3-4 cups a day to half a cup each day.  Interestingly, I had the worst headaches in the four days where I drank only half a cup.  On my first caffeine free day, I was headache free.

Since going caffeine free, I’ve noticed that I’m calmer, more patient, and less irritable.  I’ve also noticed I feel a lot less anxious in general.  It is an amazingly different world caffeine free and I admit I really noticed the difference in the busy holiday season.  I felt unusually serene through the holidays and that calm has remained with me into the new year.

While I let go of the caffeine, I couldn’t let go of coffee as a beverage.  I enjoy the flavor, the aroma, and the sensation of drinking a hot cup of coffee.  About a week after I had kicked the caffeine habit (and I was coffee free), I discovered that a former co-worker of mine was making and selling organic, fair trade, Swiss water processed decaffeinated coffee at our local market.  I still enjoy my coffee each day, but without the kick.

The Joys of Lamb and an easy Lamb Roast Recipe

Posted by paleomominsalem in Paleo lifestyle, Recipes and tagged with , ,

Last weekend when I was at the market, I purchased a lovely 3.5 lb lamb leg roast from our local lamb vendor – Henny Farms.  While I was making my purchase, we discussed the lack of American familiarity with eating lamb.  According to my friendly vendor, the eating of lamb fell out of popularity in the U.S. during world war II when large shipments of uncooked mutton were sent to soldiers who had to eat them raw as there was nowhere to cook them.  I did some research online and while I couldn’t corroborate this particular explanation, I did discover some interesting facts about lamb in the U.S.A.

  • In the U.S., per capita consumption of lamb (and mutton) is very low, less than one pound per person, compared to 57 pounds in New Zealand.
  • Lamb is high in B vitamins, zinc, and iron.
  • Only about 36 percent of the fat in lamb is saturated fat. The rest is mono or polyunsaturated fat, the “good” fat in one’s diet.
  • Lamb is one of the richest sources of conjugated linoleic acid (CLA). CLA possesses unique and potent antioxidant activity.
    Source – http://www.sheep101.info/lamb.html

Did I mention that lamb tastes great, too?  If you haven’t had lamb or you’re just looking for a really easy way to cook a lamb roast, try the following recipe.

Quick and Easy Lamb Roast

Ingredients:

  • 3-4 lb lamb leg or shoulder roast ( usually use a frozen roast)
  • 1/2 cup of water
  • Crock pot
  • Optional – salt, pepper, rosemary

Directions

If using a frozen roast do the preparation first thing in the morning, otherwise do this at noon.

  1. Optional – rub salt, pepper, choice of herbs over the outside of the lamb
  2. Place lamb roast in the crock pot
  3. Add 1/2 cup of water
  4. For frozen lamb roast – set crock pot to turn on at noon and cook for 5 hours on low.  For thawed lamb roast – set crock pot to cook for 5 hours on low.
  5. After 5 hours of cooking time, remove lamb roast from crock pot.  Let sit for 15 minutes before slicing.
  6. Use the juices at the bottom of the crock pot to make gravy.

 

 

 

 

2012 Review & Looking Forward to 2013

Posted by paleomominsalem in Paleo lifestyle

This is it, New Year’s Day 2013.  It’s exciting to look back on 2012 and consider the year.  I like to celebrate the accomplishments of 2012 in terms of my health.  Here are the top 3:

  1. 100% Gluten Free all the time -  I was completely gluten-free this year.  This means I didn’t even get tempted by cookies in the office, bagels at business related events, and I learned to plan ahead or go without instead of giving in.  I also enjoyed amazing extra energy through avoiding blood sugar spikes caused by gluten in wheat products.
  2. Chose organic and local products whenever possible - I educated myself about the impact of chosing organic and local products on my health, my community, the economy and the planet and worked toward buying carefully chosen products.  I developed relationships with local producers at our Saturday and indoor market.  Not only did I get great food, I have also learned a lot from these people about where my food comes from.  I also eliminated most processed foods from my diet.
  3. Experimented a  lot – Changing my diet to be primarily plant and animal based and eliminating grains taught me that I need to be flexible and open to trying new things.  So I did – new vegetables, new fruits, and new meats including elk, alligator, and just different cuts than I had before.  I continue to be amazed at the amount of amazing variety there is in the world of unprocessed, whole food.

In looking forward to 2013, I’m excited about many new opportunities to continue to explore this amazing world of healthy, whole foods paleo living.  Here are some things I’m looking forward to trying in the new year.

  1. My brand new immersion blender - This was exciting addition to my kitchen this holiday season. I’m looking forward to experimenting with this blender while making soups and smoothies.
  2. Juice Fasting – I was fascinated by the movie “Fat, Sick and Nearly Dead” and have been researching juice fasts. I’m planning to try one of these this spring.
  3. More ways of preparing fruits, vegetables and meats – I’m on the look out for new and interesting recipes.  I have a stack I’m looking forward to trying and I will share the successes.

Happy New Year!

Eating Out Paleo/Gluten Free – The Joy of a Good Burger

Posted by paleomominsalem in Paleo lifestyle and tagged with , , ,

When my family and I first went gluten-free, there was almost nowhere we felt safe eating.  I can tolerate cross-contamination of my food with gluten products, but the rest of my family can’t.  This pretty much eliminated all fast food restaurants, Italian restaurants, pizza, and most of the rest from our list.  Add to the fact that one of us is also soy intolerant and there went most of the Asian restaurants.

There are certainly benefits to avoiding these places – by not eating out we avoid a lot of wheat and soy fillers in our food, cheap and hormone packed meats, and all kinds of trans fats.

Our health has significantly improved by eliminating most eating out.  However, occasionally it is nice to not have to do all the cooking or to be able to grab a quick meal out.  I’ve been missing this for a while and then I discovered my new favorite restaurant – Willamette Burger Company.

Eating at WBC was a lesson to me that it pays to continue to try new places and ask questions.  I recently got a groupon for Willamette Burger Company and figured I’d try them out.  How could I go wrong?  Worst case scenario I get a burger with lettuce, tomato and pickle and hold the bun at 1/2 the normal price.

Turns out this was a best case scenario.  First, the meat at WBC is all locally grown, hormone free beef.  For $1 more I can substitute local lamb.  And, then I found out that they were significantly different from other venues because they have a dedicated fryer for their fries and tots.  All their fries and tots are made on site, wheat free and fried in a dedicated gluten-free fryer.  And while I can argue back and forth whether potatoes are paleo or not, it’s wonderful to know that I can get locally made fries that are guaranteed gluten-free through correct handling procedures.  Awesome!

If you’re ever in the Willamette Valley, I suggest you check out the Willamette Burger Company. If you’re not, here are some things to look for in an exceptional burger business:

  • Local, hormone free meats
  • Options to substitute for beef
  • Handmade fries
  • Dedicated, gluten-free fryers

Let Go of the Fake Face – Eliminating Cosmetics for Health

Posted by paleomominsalem in Paleo lifestyle, Tips & Tools and tagged with , ,

Many people are already aware that the medicine cabinet is frequently full of medications containing chemicals and compounds that make “Supercalifragilisticexpialidocious” appear easy to spell and pronounce.  However, one group of chemical substances often overlooked that can be just as dangerous is cosmetics.

 

Have you looked at the contents of cosmetics?  The list of chemicals is extensive and many of them are not tested for human safety.  Not long ago I attended a demo of a major home sales cosmetics company.  I was first curious if their cosmetics and other products were gluten free.  Honestly, I was surprised when the sales rep was able to answer the question and provide company documentation that the products were gluten free.  However, what shocked me was that the company rep said, “Our products are also humane.  We don’t do any animal testing.”  And then she added, “We test all our products on our reps.”

 

Don’t get me wrong, I’m not supporting animal testing or the torture of animals caused by testing cosmetic compounds on them.  However, I should also point out that I don’t advocate using humans as test subjects!  I certainly don’t want to be “testing” these products on myself.  I certainly don’t want to add those chemicals to my body through absorption, or in the case of lipstick, by ingesting them.

 

Some examples of the chemicals commonly found in cosmetics and their health risks include:

  • Coal tar – linked to bladder cancer, non-Hodgkin’s lymphoma and multiple myeloma
  • Alpha Hydroxy Acid (AHA) and Beta Hydroxy Acid (BHA) – linked to skin damage and increased risk of skin cancer
  • Phthalates (industrial plasticizers) – commonly found in moisturizers and have been linked to birth defects and reproductive impairments

 

I no longer wear any cosmetics.  In fact, the last time I interviewed for a job I didn’t even wear cosmetics to the interview (a first for me.) I made a conscious decision that, since I never wear them any other time, I would present an accurate representation of myself at the interview by not wearing any.  And yes, I got the job.

 

If you are interested in learning more about what is inside your cosmetics and the health risks you run, check out this site: http://www.ewg.org/.  The Environmental Working Group provides a host of information about the chemical contents of cosmetics in their cosmetics database.

Over Consumption of Sugar

Posted by paleomominsalem in Paleo lifestyle and tagged with , , , ,

I watched a Fox News clip responding to a recent 60 minutes Report on the Health Dangers of Sugar.  While I did not see the original 60 minutes report, I was interested in the discussion with the Fox News staff person and two physicians.  Both physicians agreed, in principle, that sugar is very unhealthy for individuals and causes a vast array of negative health impacts including obesity, insulin regulation issues and diabetes, increased risk of cancer, and other ailments.  However, they both fell short of advocating a complete removal of sugar from one’s diet and encouraged people to be moderate in their consumption.

However, it made me wonder how “moderate” would be defined?  How much is OK?  I err on the side of avoiding sugar altogether because I know it affects my physical health, energy levels, weight, and more.  One of the statistics reported in the discussion is that the average American consumes a third of a pound of sugar each day.  Based on this reality, how does one know what “moderate” looks like?

I would also disagree with the statement released by the Sugar Association, “To vilify any single food or ingredient as the main culprit behind numerous serious illnesses provides little benefit to American consumers.”  I think that thorough education of American consumers about the health risks of eating too much sugar and how to identify and avoid it in one’s diet is exactly what people need to be healthy.

It is apparent from this set of statistics from the Center for Disease Control (also quoted on the Fox News clip) that Americans, in general, are unaware of how much sugar is in their foods and unaware of the health implications of eating that much sugar.

  • About one in every 6 calories consumed by kids comes from some kind of added sugar
  • Boys consume an average of 361 calories worth of added sugar each day
  • Girls consume an average of 282 calories worth of added sugar each day

You may not choose to completely eliminate sugar from your diet, but I strongly encourage you to review the foods you’re eating with a critical eye and become aware of the health implications of eating large amounts of sugar on a regular basis.

Healthy, Vibrant Skin Using the Paleomom Method

Posted by paleomominsalem in Paleo lifestyle and tagged with , , , ,

Just recently, I was asked by an acquaintance what I use on my skin.  She thought my skin looked very healthy and vibrant and she wanted to know what my secret was.  Well, the answer to the first question, what I use on my skin, was simple.  Soap.

We’ll come back to the soap in a minute.  Knowing how to take care of your skin is actually quite important when you think about it.  Your epidermis is the largest organ in your body.  It is responsible for most of what you feel all day long.  And, a healthy skin is often a reflection of a healthy inside.  Trying to fake this with cosmetics, lotions, or other chemical stuff is not as effective as achieving the real thing.

This gets to the answer to her second question, what my “secret” is.  The answer is slightly more complex than soap, but still very simple.  And it is not a secret.  I”ll share it with you here.

Paleomom’s Recipe for Healthy, Vibrant Skin

  1. Start the day by drinking 2 glasses (16 oz) of water first thing in the morning to re-hydrate your body
  2. Limit caffeine and coffee to one cup a day (two max!)  I’ve found that drinking more coffee  than that starts to impact my skin health.
  3. Eat a Paleo diet that includes plenty of healthy fats such as those found in fish, nuts, avocados, and healthy oils (olive & coconut).  The fats also help hydrate your skin.
  4. Drink water frequently throughout the day to continue to hydrate your body.
  5. When you exercise, choose exercise that causes you to sweat.  Sweating cleanses your pores.  Once you’re done, take a shower and wash your face.
  6. Avoid chocolate or any other foods that you find cause you to break out.  Honestly, since I gave up eating chocolate, my skin has been very healthy.  I actually tested this and found that if I eat chocolate, I break out.
  7. Sleep at least eight hours at night.  A good night’s sleep will rejuvenate your whole body, including your skin.

That’s it, no kidding.  Simple.  Great skin from the inside out.  No gimmicks,  No rinses, goop, masks, or other stuff.

Now, back to the soap.  I do have a few simple requirements for that soap that I use.  I avoid store-bought soaps. Most of them aren’t actually soap, they’re detergent in a bar.  Instead, I use a locally produced, traditional soap made from olive oil and scented with essential oils.  Not only do I support a local artisan in my  community, but I also get a great product.  If you’re interested in getting hand-made soap, look for a local artisan or check out my favorites at Slab Soap Company.

Eating Out in Paleo Style

Posted by paleomominsalem in Paleo lifestyle, Tips & Tools and tagged with , , ,

Following the Paleo Lifestyle and eating out can present interesting challenges.  I have found that these are even more challenging if you have anyone in your family who is absolutely gluten intolerant or suffering from celiac disease. The Paleo Lifestyle is great for the gluten-free, it is a completely wheat, barley and rye free diet.  However, the challenge really comes when eating out and you have to make absolutely sure that your restaurant can support a truly gluten-free diet.

It seems like at restaurants I’m always ordering either a salad or grilled steak/chicken/fish and vegetables (hold the potato please!)  However, this can get a bit boring after a while.  It is also important to make sure that none of the spices or sauces added to the grilled meats contain any gluten.

For a long time, it seemed like I never got food out for my family.  However, this week I’ve had several successes, so I thought it worth sharing.

First, I made a trip to the nearest Thai restaurant where I ordered Tom Kha Gai (Thai Coconut) soup.  This wonderful, spicy soup is gluten-free and made with coconut milk.  I ordered ours with chicken and enjoyed.  I should point out that one should be careful of some other items on the menu. Soy sauce is not gluten-free and it can be hard to tell which menu items contain it and which don’t.

Next, I found a local burger store (Willamette Valley Burger Co) that uses locally grown beef or lamb for their burgers.  Upon request they will prepare a burger without a bun.  I ordered a grilled chicken breast topped with lettuce, tomato, fried onions and bacon and it was delicious.  I also discovered upon asking that they prepare their home-made french fries in a completely gluten-free environment (see my comments on eating potatoes You Say Potato, I Say Replace It) However, if you’re going to have a french fry, this is the way to do it.

It isn’t impossible to eat out and stay with your Paleo Lifestyle.  It can be done.  Here are some quick tips to do this successfully:

  • Call ahead or look up the restaurant’s menu online.  This will help you know what type of foods you think you’ll be able to order.
  • Ask questions about the menu items – feel free to ask if menu items contain sugar, come with sides that you don’t want to eat, or if items can be substituted.
  • Make your own menu item.  I do this a lot.  Most places are very nice when I ask, as I do at my local Mexican restaurant, to hold the beans, rice and tortillas and please give me a salad with my grilled veggies and meat.
  • Explain your situation – for people with gluten intolerance, celiac disease, diabetes, allergies, or any other health issue share your concerns with your server about the menu items.  I can’t eat beans.  That’s all there is to it.  So, I make sure that it’s clear that beans will make me ill.  No restaurant employee wants a customer to be sick from eating their food.
  • View educating your server as part of the process of eating out.  I’ve taken several classes in hospitality and tourism management and food service staff are learning more and more all the time about food issues.  Often you’ll find an ally within the restaurant staff who is willing to help you out.
  • Give a good tip and support those restaurants that support you.

While eating a home cooked meal is often healthier and more economical than eating out, don’t deprive yourself of a break out of fear of eating the wrong thing or not being able to find something to eat.  Do your homework, communicate with the restaurant staff, and enjoy your dinner out.

All Produce Is Not Created Equal

Posted by paleomominsalem in Paleo lifestyle and tagged with , , , ,

I am a big proponent of eating organically and locally produced foods as much as possible.  Pesticides should be avoided as much as possible in one’s diet.  Why?  Well, let’s face it, most pesticides at use today were originally developed as neurotoxins for chemical warfare.  They can’t possibly be contributing to our health and well being.  In short, they impact our immune system, brain chemistry and metabolism.

However, eating organic produce does have a drawback.  Organically grown produce can be very expensive and not everyone has an unlimited food budget.  I strongly believe that it is best to purchase organic produce whenever possible to reduce your exposure to the many pesticides that are in our foods.  Pesticides that cause lasting health issues and stay in your body far longer than the food they came with.

Can washing and peeling food help?  Yes, it certainly can.  However, even good washing does not remove all pesticides from food and you lose valuable nutrients when you peel foods.

What are some realistic remedies for the high cost of organic goods?

  • Grow your own – even if you have limited space, you can grow a lot of vegetables and fruits in containers (sometimes even inside).  Tomatoes, carrots, radishes, blueberries, greens (lettuce, spinach, kale, chard), and many more grow well in containers
  • Join a CSA.  CSA stands for Community Supported Agriculture.  A CSA subscription gives you weekly access to organic produce throughout the growing season.  Membership in a CSA also has the added benefit of supporting local agriculture.  You can search for a local CSA at http://www.localharvest.org/csa/
  • Use your organic foods budget to purchase those foods most likely to be contaminated by pesticides using the list provided by foodmatters.org below:For more information check out their site at http://foodmatters.tv/articles-1/a-shoppers-guide-to-pesticides

You Say Potato, I Say Replace It!

Posted by paleomominsalem in Paleo lifestyle and tagged with , , ,

One of the most commonly eaten vegetables in the United States today is the potato.  Worldwide over 314,140,107 tons of potatoes were produced in 2008 alone (statistic thanks to the National Potato Council).  In the US and Europe there are popular potato dishes that go with every meal: hash browns, baked potatoes, mashed potatoes, french fries, potato chips or crisps, etc.  In fact, it is not unusual to see potatoes at almost every meal.  And they are frequently served in their least healthy forms: french fries and potato chips.  In the United States alone, the consumption of potato products averaged to 116.8 lbs per person.  The National Potato Council broke this down into 36.6 lbs fresh potatoes and 80.2 lbs processed potatoes (50 lbs frozen, 17 lbs chips & shoe strings, 12.4 lbs dehydrated, .8 lbs canned potatoes).

Much controversy surrounds the potato and whether it is appropriate for the Paleo Lifestyle.  On the plus side, the potato is a whole food.  It requires very little processing to eat, and contains a lot of nutrients.  On the down side, for people who struggle with blood sugar and insulin challenges, potatoes have a very high glycemic index.  While the Paleo Lifestyle is generally very good for diabetics, hyperglycemia,  and people suffering from metabolic syndrome (pre-diabetes), including potatoes in the Paleo Lifestyle adds high-powered carbs that will cause blood sugar fluctuations.  Sweet potatoes, on the other hand, have a much lower impact on glycemic index and are a better choice.

So, should you eat potatoes in the Paleo Lifestyle?  Well, that’s an individual choice.  If you are healthy and not at risk for or suffering any blood sugar related illnesses, then it is probably Ok to occasionally include potatoes in your diet.  I would recommend sticking with baked or roasted potatoes.  Heavily processed potato products like fries and chips are definitely not Paleo!

However, if you are looking to replace potatoes in your diet, here are some options to consider:

  • Mashed cauliflower
  • Baked sweet potato
  • Sweet potato wedges
  • Salad greens (I serve sauce based dishes that would normally be served over potatoes over salad greens instead)
  • Steamed broccoli (see comment under salad greens)
  • Cauliflower grits
  • Cauliflower rice
  • Grilled kohl rabe

Another way to replace potatoes on your plate is to just add another vegetable.  Often we’re trained that a meal comes with meat, vegetable, and potato.  Pick any one or more vegetables to fill in the potato spot.  Finding new items to fill the potato spot can be fun and challenging.