Tag Archives: healthy-living

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.

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.

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.

Losing Weight with the Paleo Lifestyle

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

One of the most amazing things I’ve learned following the Paleo diet is how easy it is to lose weight and maintain it.  Honestly, when I first started reading and learning about the Paleo diet, I was suspicious of the ability of this change in my lifestyle to promote weight loss and keep me at a healthy weight.  It seemed impossible to me that eating foods like meats, eggs, fish and nuts would help me lose weight.  Fruit and veggies, yes, I get that.  I’ve been told for years that fruits and veggies are important for health, but meats, eggs and nuts?  Really?

Well, it seemed crazy to me because I’d been inundated over the last 20+ years with the “eat foods low in fat” message.  This “nutritional guidance” has resulted in a food culture where people eat a lot more grains and sugar than the human body was designed to handle.  And now, instead of putting fat into foods, manufacturers replace the fat with sugar.  So it is “low-fat.” Until you eat it. Then the body processes the excess simple carbs into, you guessed it, fat!!  If you’re interested in learning all the really bad things that eating the “low-fat, high-carb” diet can do to your body, including promoting the onset of type 2 diabetes and heart disease, I strongly recommend the book Sugar Nation: the Hidden Truth Behind America’s Deadliest Habit and the Simple Way to Beat It by Jeff O’Connell.

I was also inundated  with the “eggs are bad because they have cholesterol” and the “avocados are bad because they are fatty” messages.  These messages were based on a very simplistic and incorrect understanding of what egg cholesterol and mono-unsaturated fats do in the body.  The type of cholesterol in eggs, for example, is now believed to be important in carrying bad cholesterol out of the bloodstream.  Eggs and avocados are two of the best foods around!  I love eating them.

Here are a few simple facts that help demonstrate why this shift in lifestyle promotes ongoing health:

  • Eating fat does not make you fat.
  • Eating lots of carbohydrates including sugars and grains can make you fat and leave feeling tired and hungry.
  • Eating fat and protein promote satiety (feeling full) and makes it easier to eat fewer total calories
  • Eating whole meats, fish, fruits, veggies, and nuts will leave you feeling full longer and limit blood sugar fluctuations
  • Eating fat and protein encourages your body to use fat as fuel instead of sugar.  Fat is a much more substantial fuel for the body.

I’ve been amazed at how quickly the Paleo Lifestyle improves overall health and fitness.  When I shifted to the Paleo Lifestyle, I lost 9 lbs in the first three weeks.   (I prefer Lifestyle because the term “diet” has become so punitive and fraught with negative connotations in our culture. It also implies a temporary measure to lose weight not a permanent lifestyle change.) I am now 17 lbs lighter than I was and holding steady at my ideal weight.  I’m also training for my first full length marathon.  An additional bonus, I no longer run out of energy at 3:30 in the afternoon.  The energy slumps caused by my old low-fat, high carb lifestyle are a thing of the past.

One person I know who started the Paleo lifestyle in January was unable to log into his computer this week using the facial recognition software.  Why?  Because he has lost so much weight, especially in his face, that the computer no longer recognized him based on his stored picture!  Another person I know made the shift to the Paleo lifestyle a couple of weeks ago.  Even within two weeks, the difference in her physical health was noticeable and she was dropping excess weight (not that she had much excess, but the shift in diet made an immediate difference).

If you’re still not sure, give the Paleo lifestyle a 30 day trial.  Check out my “Getting Started” page for a clear definition of what you can eat when you shift to a Paleo lifestyle, basic meal plans, and tips for implementing your new lifestyle.

Hunting, Gathering & Organizing

Posted by paleomominsalem in Book Reviews and tagged with , , , ,

Unlike my paleo ancestors, I don’t have to hunt and gather daily to provide sustenance to my family. However, I do find myself on a weekly hunting and gathering trip to collect groceries. This has been a cultural transition for me! Back when I ate large amounts of processed foods, I would make a monthly trip to the grocery store and stock up on all kinds of prepared packaged and frozen foods. Now, I make a weekly trip to several stores to purchase fresh, and as often as possible organic, foods.

The main difference? The foods I eat now can go bad! I purposely seek out fresh, organic produce and fresh (or frozen) organic meats. We do have staple foods that don’t require weekly renewal such as dried fruits and nuts, but generally, our daily foods need frequent refreshing. In choosing to shop this way, I’m following several of my favorite food rules from Michael Pollan’s book “Food Rules – an Eater’s Manual” including:

  • Eat only foods that will eventually rot
  • Don’t eat anything your great-grandmother wouldn’t recognize as food
  • Shop the peripheries of the supermarket and stay out of the middle
  • Avoid food products that contain more than five ingredients

These rules really help me continue to purchase only those items that support a paleo diet.  More and more I find that as I wander through the supermarket, there is nothing for me in the center aisles (with the exception of tea and coffee).  All the good, fresh, and natural foods are around the edge.  Even then, I carefully read any labels to make sure no sugar or high fructose corn syrup has been added to what looks like a healthy product.  Dried fruit is often a victim of this type of addition – and added sugar can quickly turn a healthy snack into a health disaster.

Once I’ve finished with my hunting and gathering at my local farmer’s market, health food store, Trader Joe’s, and Costco, then it’s time to haul my finds home.

The next key to successfully implementing the paleo lifestyle is to organize all these wonderful grocery finds and plan for the weeks meals.  Organization starts with the fridge where I make sure I clean out any old stuff and stock all the new fresh veggies and fruits in the bottom of the fridge.  Fresh meats that I plan to eat in the next two days and eggs also go into the fridge in the middle section.  The top is reserved for almond flour, hazelnut flour, filtered water, and any open boxes of milk (almond, coconut, or hazelnut) and broth.

Next is the freezer.  I sort the meats into stacks on the top shelf so I can easily see what I have: beef, lamb, pork, chicken, goat, alligator (yes, alligator), and anything else I’ve found.  Meats should be easy to see for planning purposes and also to reduce frantic early morning hunts through the freezer for something for dinner.  Frozen veggies and fruits – new bags only, go on the next shelf down.  Open bags of veggies and fruits go in the freezer door.  Remember to rotate, putting new frozen meats, veggies and fruits to the back or bottom of the stack so you use the older products first.

Finally, the pantry.  Now everyone has their own method to organize the pantry.  Mine is again based on category.  I have an entire shelf dedicated to veggies – canned tomatoes, tomato puree, beans, beets, carrots, sauerkraut, pickles, marinated mushrooms, pickled asparagus, etc.  Next is a shelf dedicated to fruit – bags of fresh apples, pears, and mandarin oranges and canned peaches, pears, pineapple, lychee, and cherries (if you purchase canned fruit try to purchase fruit canned in water or in the lightest syrup possible. If you get it in any kind of syrup, rinse the fruit in a colander before eating.)  The dry goods shelf contains pumpkin seeds, nuts (except for walnuts and pecans which I keep in the freezer), dried fruit, Lara Bars, Bumble Bars, and 100% fruit bars.

Organizing all my “hunted and gathered” foods makes it faster and easier to put together three home cooked meals a day and maintain our paleo lifestyle.

Going to the Stand Up Work Station

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

I’ve had a desk job now for at least 15+ years and I’ve noticed the effects of it over time.  A desk job can significantly reduce one’s movement throughout the day which, no surprise, can result in poor health, weight gain, and less overall physical strength and endurance.  Sitting all day long is not a natural state for the human body and it certainly is not recommended as part of a paleo lifestyle.

Last fall one of my co-workers sent me an article about how sitting all day will kill you. The two of us immediately resolved that we’d request to have our desks reconfigured to be standing work stations.  Since I also frequently come home and play on the computer, I replaced my sit down desk at the house with a standing work station (see link below for the model I got).

I have to admit that I thought I was in good physical shape when I started the standing workstation experience.  The first week or two was exhausting.  I had to get used to holding my body in a standing position most of the day.  However, I quickly adapted and have found that I can work comfortably standing up for large portions of my day.

For more information on the overall impact on your health of sitting all day, check out “Sitting is Killing You” below.

Sitting is Killing You
Via: Medical Billing And Coding

Hot & Sour Winter Greens

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

I spend a lot of time looking for recipes that my family will enjoy, but every once in a while I try on just for me.  Usually the one’s I try for myself are spicier and feature interesting or unusual vegetables.  I thought I’d share this excellent recipe with you.  I got it from Denison Farms, an organic farm in Corvallis Oregon that frequents local farmer’s markets and has a Community Supported Agriculture (CSA) subscription program. If you check out their “Newsletters” link they have a great supply of recipes featuring seasonal vegetables.  Just be aware, not all of the recipes are paleo.

Hot & Sour Winter Greens

Ingredients:

1/2 pound mixed greens including kale, collard, mustards, spinach, your choice
2 TBS Olive Oil
2 TBS minced shallot or onion
2 cloves minced garlic
dash of red pepper flakes (if you like it hot, add more!  I accidentally poured about 1/2 tsp of red pepper flakes on mine and it was terrific)
2 TBS rice vinegar
1 TBS coconut aminos (original recipe calls for soy sauce which is not paleo, coconut aminos are a really good substitute. Not sure what they are?  Check them out in my store under Food & Staples)

Directions

  1. Rinse greens and shake off excess water. If using bunched greens, slice into 1/2 inch ribbons
  2. Heat oil in a large saute pan over medium-high heat
  3. Saute shallot, garlic and pepper flakes for 1 minute
  4. Add greens. Stir to coat with oil
  5. Combine rice vinegar and coconut aminos.  Add to saute pan
  6. Cover, lower heat to medium, and cook for 5-6 minutes, stirring every minute or so.

Serve & enjoy!

Researchers Identify 49 “Useless Diet Foods” – Almost None Are Paleo

Posted by paleomominsalem in Paleo lifestyle and tagged with , ,

I was really interested to read this article “The 49 Worst Foods for your Diet” in which New Zealand researchers identified 49 food that are commonly considered “healthy” and demonstrated that they are actually very bad for one’s weight.  What fascinated me about the list of 49 foods was looking at it from a Paleo lifestyle perspective.  Fully 43 of the 49 items on the list couldn’t even remotely be considered Paleo.  In fact, most of them are grain based, corn or corn syrup based, or dairy products.  Reading through the list helped me realize how choosing Paleo  food choices really enhances my overall health.  By choosing a paleo lifestyle I automatically avoid most of the foods on this list.

I’ve listed the 49 foods below – you’ll notice that I’ve highlighted the foods that might loosely be considered Paleo in bold and made notes next to them on how to make healthier choices.

The NEEDNT, or non-essential, energy dense, nutritionally deficient, list:

1.Alcoholic drinks
2.Biscuits
3.Butter, lard, dripping or similar fat (used as a spread or in baking/cooking etc.) (fat does not make you fat.  This is a common myth in our culture today.  Reasonable quantities of butter and lard in a Paleo diet are healthy.  Coconut oil is a better choice)
4.Cakes
5.Chocolate
6.Coconut cream
7.Condensed milk
8.Cordial
9.Corn chips
10.Cream (including creme fraiche)
11.Crisps (including vegetable crisps)
12.Desserts/puddings
13.Doughnuts
14.Drinking Chocolate, Milo etc.
15.Energy drinks
16.Flavoured milk/milkshakes
17.Fruit tinned in syrup (The Paleo choice is fruit canned in it’s own juice with no added sugar.  Even better – fresh fruit)
18.Fried food
19.Frozen yoghurt
20.Fruit juice (except tomato juice and unsweetened blackcurrant juice) (Juice your own fresh fruits and veggies to avoid added sugars, high fructose corn syrup, etc. found in commercial juices)
21.Glucose
22.High fat crackers
23.Honey (like many wonderful things – OK in small quantities)
24.Hot chips
25.Ice cream
26.Jam
27.Marmalade
28.Mayonnaise
29.Muesli bars
30 Muffins
31.Nuts roasted in fat or oil (Choose organic raw nuts)
32.Pastries
33.Pies
34.Popcorn with butter or oil
35.Quiches
36.Reduced cream
37.Regular luncheon sausage
38.Regular powdered drinks
39.Regular salami (Salami is heavily processed – I would avoid it and I wouldn’t consider it Paleo)
40.Regular sausages  (Choose organic, nitrate and nitrite free, locally processed sausages)
41.Regular soft drinks
42.Fruit rollups
43.Sour cream
44.Sugar (added to anything including drinks, baking, cooking etc.)
45.Sweets/lollies
46.Syrups such as golden syrup, treacle, maple syrup
47.Toasted muesli and any other breakfast cereal with more than 15g sugar per 100g cereal
48.Whole milk
49.Yoghurt type products with more than 10g sugar per 100g yoghurt
Read more: http://www.3news.co.nz/Researchers-identify-useless-diet-foods/tabid/423/articleID/244033/Default.aspx#ixzz1o1ehpobZ