Lifestyle Choices: Paleo

September 9, 2013 / ktbuchs87 / 2 Comments

Happy Monday Readers! We’re continuing our look into the more popular diet/lifestyles that are out there. Today I am taking an in depth look into the Paleo lifestyle. Let’s get started!

Followers of the Paleo lifestyle believe that the optimal diet is one that is based on fruits, vegetables, and meats that could be found in the Paleolithic Era, before modern agriculture came into play. They avoid grains, dairy, legumes/beans, sugar and processed foods that are results of modern agriculture. They try to eat as close to nature as possible, meaning organic fruits and vegetables, grass fed meats, unprocessed oils, tree nuts/seeds, eggs, fish and shellfish. Anything that modern man has meddled with or made in a factory is off limits. Here is a really great list of foods that are allowed in the lifestyle as well as those that should be avoided. While it sounds like there are a lot of food that they do not eat, there are a ton of foods that can be eaten within the parameters of the Paleo lifestyle. Simply put, if cavemen didn’t eat then neither should you. Paleo followers believe that many of today’s modern diseases and ailments, such as diabetes or cardiovascular diseases, are a result of modern food.

Just like with every lifestyle I look at, I offer my own opinions on the pros and cons of each diet. These are only MY opinions, I am not a doctor/dietician/nutritionist/health professional. If you would like more in depth information, please contact your health professional.

The big thing that I really like about the Paleo lifestyle is the belief that real food is the best for our bodies. I have made it fairly clear that I do not think that processed food has any nutritional benefit and is a cause of a lot of our health problems. When people hear about the Paleo lifestyle, many people instantly think of piles of meat and weightlifting, but this is just a stereotype. Yes, the Paleo lifestyle does endorse meat, but not processed meat and not pounds and pounds of it at every meal. They advocate for organic, free-range, and grass fed meats, which can be a very nutritional part of a diet. But they also promote eating a ton of fruits and vegetables. The other myth that you have to be a weightlifter or be a part of Crossfit if you go Paleo is just that, a myth. There is a large variety of people that follow the Paleo lifestyle. From runners, to those who practice yoga, old, young, mothers, grandparents, being Paleo is not limited to one type of person. I like this aspect as well, but I feel that those who do follow Paleo need to help propel the idea that it is not all about eating meat and doing crazy exercises.

One of the things that I don’t like about Paleo is one of the things that I don’t like about a lot of lifestyles out there, the thought that their way of living/eating is the ONLY way to be healthy. I mentioned this last week when I talked about the vegan lifestyle, but it is very off putting for someone who is still searching for the best way to be healthy to come across a hardcore Paleo follower. While these people think they are promoting their lifestyle, many of them are causing people to find other means of being healthy. Again, just like with the hard core vegans, not everyone in Paleo is like this. In fact it is a very small group, but they have unfortunately been a big force and are what many people assume all Paleo followers are like. My other concern about the Paleo lifestyle is that it can be very restrictive and if someone is just starting out they might feel so overwhelmed with all the food they are cutting out, they will just quit. This can happen with many types of diets, so it is important to ease into any new lifestyle and realize it is ok if you are not 100% perfect 100% of the time.

Overall, I think that if done properly, the Paleo diet can be a healthy lifestyle for many people. Just because I do not eat meat doesn’t mean that I think all meat is bad. I understand that every body has different nutritional needs. My body thrives without animals in my diet, but that doesn’t mean that others are exactly like me. I am a BIG advocate of finding what works for you and your health and if that just so happens to be Paleo then great! If your focus is on eating real, whole foods, whether that includes meat or not, I guarantee you will feel better and your health will improve!

In other news, this past Saturday I participated in a 5k race held by our local animal shelter, TAILS Humane Society. This was my third time running a 5k race and my fourth race overall. I went into it pretty much like every other non-professional runner out there, expecting to have a good time and not planning on winning. Apparently my body had other plans and I ran 3.1 miles in 23:23 and finished first for all females and fourth overall. I was pretty proud of myself as this is the first time that I have ever really won anything for an athletic type event, I even got a medal! I thought it would be fun to share my excitement with you guys and encourage you to go out and have some fun with any events you might be thinking about joining! Have a great week and come back next Monday for a look at the Weight Watchers diet.

Me and Adam right after I finished

My medal! I swear I’m not choking myself with it!

Awesome swag bag that included a grill/panini/waffle maker!!

Lentil Meatballs

August 14, 2013 / ktbuchs87 / 1 Comment

There are probably a ton of different variations of burgers/meatballs/meatloaf/any meat-type meal out there that use lentils. I have tried my hand at a few of these, but my burgers never quite came out just right. The taste/texture was always just slightly off. That is NOT the case with these meatballs. I was leery at first because of my previous meat/lentil failures, but I gave it a shot. I was not let down this time and my husband said that they tasted both delicious and like actual meatballs. Success!! This meal can be prepped in the morning and then all you have to do when you get home from work is just pop them in the oven. Wonderful!

Lentil Meatballs

1 cup cooked lentils
1 package of white mushrooms, sliced (shredded carrots could also work)
1/2 cup cooked quinoa (you can also use old-fashioned oats, dry)
1 tbsp parsley
1 tsp oregano
1/2-1 tsp red pepper flakes
1/2 tsp thyme
1/2 tsp marjoram
1 onion diced
3 cloves garlic, minced
1/3 cup vegetable broth
1 tbsp liquid aminos or soy sauce, or tamari
2 eggs

1. Place mushrooms, quinoa, lentils and all spices into a food processor or blender and pulse until everything is combined but not too mushy.

2. In a big skillet heat some olive oil and saute the onion until it is soft, about 5 to 7 minutes. Then add in the garlic and cook for about 2 minutes. Add in your lentil mix and cook until it starts to brown. You want to have a little bit of a crust on your mixture so make sure you cook it long enough

3. Add in the vegetable broth and soy sauce and cook until the liquid has been absorbed. Take your skillet off the heat and place into a large bowl and let it cool. Once it’s cool enough to handle (aka not boiling lava hot) add the 2 eggs, whisked, to the bowl. Mix everything together and form into balls. Place on a baking tray and bake the meatballs at 425 for about 30 minutes.

You can serve these just like any other meatballs, over pasta, or rice, or even on their own. Top with some tomato sauce and eat up! Again, like pretty much every meal I make, these are good leftovers, so cook up extras!

Turmeric Scented Mushrooms and Brown Rice Noodles

July 24, 2013January 27, 2016 / ktbuchs87

This was a meal that was really easy to put together and I made it with stuff that I already had in my kitchen. Those are pretty much the best meals ever, minimal work and minimal shopping. Not that I am lazy or anything… This dish also is packed with good for you spices and vegetables. Turmeric is a powerhouse of good things as is spinach and mushrooms!

Turmeric Scented Mushrooms and Brown Rice Noodles

1 package of mushrooms, sliced (you can use whatever mushrooms you would like, I used baby bella)
2 cups fresh spinach leaves
zest and juice from 1 large lime
1 tsp turmeric
1/2 tsp dill
1/2 onion, diced
3 cloves garlic, minced
1 1/2 tbsp rice vinegar
1 tbsp extra virgin olive oil
1 tbsp sesame oil (or more olive oil)
Salt

1. Prepare your brown rice noodles according to the package and set aside while you put everything else together

2. In a large skillet or wok, heat your olive oil and sesame oil on medium high heat. Add the turmeric and toast for about 1 minute. Next add your mushrooms and sprinkle with a little salt. Turn the heat down to medium-low and cook until they are soft and brown. Add the garlic, onion, rice vinegar, lime juice and zest and dill. Saute for about 3 minutes, then fold in the spinach and cook until the leaves have wilted down. Put your noodles in a bowl and cover with mushroom stir fry!

This meal was good the first time around, but it was even better as leftovers. That extra time really let the flavors come together deliciously. It also tastes just as good cold as it does hot, so try it both ways! Enjoy!

Calories in, Calories out

July 22, 2013 / ktbuchs87

It is a simple idea, which makes it so attractive/popular to the general public. In one way or another we have been told that losing weight really boils down to taking in less calories than we burn. There are of course other factors, but this is the major key to all our weight loss dreams… or is it?

We are slowly, but surely, learning that the science of nutrition is far more complex than we once believed. As our understanding grows, scientists are finding that calories might not be the only key to losing weight. As recently as last May, researchers discovered that the calorie count in almonds (one- ounce serving = 160 calories) was actually lower, at 129 calories per serving. Yes, we may all rejoice that they overestimated the calories rather than underestimated, but the more important part of this study was the reason the calorie count was lower. They found that the body could not completely break down the almonds and use their full energy as fuel. This discovery has lead many scientists to believe that the current method of determining calories might not be the most accurate.

If you have been reading my blog for any period of time, you know that I am a firm believer in the individualization of nutrition. What works for me and my health might not necessarily work for you and your health, and scientific researchers are starting to see this as well. I am not a huge supporter of religiously counting calories and making sure I am eating a set number for each meal, mostly because when I did do this I never felt any healthier. I always felt like I was being deprived and this led to overeating. I understand that for some of you out there, counting calories is the easiest way for you to achieve your optimal health, but I want you to also think about the kind of calories that you are putting into your body. It’s not just a number, it is the benefits that those calories gives your body that really count to feeling your healthiest.

Look at it this way, 300 calories worth of food at McDonald’s is going to make you feel a lot different than 300 calories worth of fresh fruits and vegetables. Both foods have 300 calories, but the fresh foods will provide your body with far more vitamins, minerals and nutrients that you can use to fuel you throughout your day. Your body will also use those calories in totally different ways. While the fat and sodium content of your Happy Meal might get stored as fat in your body, the vitamins and minerals from fruits and vegetables can be used to instantly nourish your body and help you function. Don’t get me wrong and think that only eating fruits and vegetables will provide you with the best health, there are so many foods out there that could help you be as healthy as possible.

Nutrition facts for McDonald’s cheeseburger

Nutrition facts for 3 stalks of broccoli

The message I really want to get across is that the amount of calories you put into your body is only a piece of the puzzle that makes up your health/weight loss. I don’t think that this is insignificant, as making sure you eat enough is highly important, but I do believe that there is so much more to feeling (and looking) your best. When you eat a meal, concentrate on how it makes you feel afterwards. Do you feel sluggish? Like you have ton of energy? Do you feel hungry only an hour after eating a meal or were you so stuffed that you didn’t feel like eating the rest of the day? The kinds of food you eat will give you much more information about your health than an arbitrary number on the back of a package. As nutrition research progresses, I hope we see a major overhaul in the way we view food. Food is much more than a number, it has the potential to truly shape our health. As Hippocrates so famously stated, “Let food be thy medicine and medicine be thy food.”

Forcing the Healthy Agenda, Maybe Not the Best

July 8, 2013 / ktbuchs87

This holiday weekend my husband, Adam and I, spent the weekend at Lake Webster in Indiana. We had a great time relaxing, spending time with family, getting out on the water in the boat/jet ski, and eating delicious food! Obviously one of my favorite parts of the weekend was cooking delicious meals for the whole family and then enjoying the company while feasting! Because we were out in the good old Midwest, we had to stop at a farm stand to pick up some sweet corn and other delicious produce like watermelon. On a farm stand run, I noticed that there was a sign that said they accepted SNAP money. For those of you who don’t know SNAP stands for Supplemental Nutrition Assistance Program, aka Food Stamps. I was pleasantly surprised to discover that people who are enrolled in SNAP could purchase fresh local produce at a farm stand. It made me think about the controversy that is going on with SNAP right now.

There has been an ongoing debate over allowing the government to dictate what people can purchase using SNAP. Some believe that the government should not allow those enrolled in SNAP to purchase unhealthy food with their money. Others say that the government has no right to tell people what they should or should not eat. This is not just a debate going on over food stamps either. Remember a few months back when Mayor Bloomberg of NYC tried to get a citywide ban on purchasing soda over 16 oz? The bill was shot down in court and never made it through. These types of debates pop up all the time and have for a long time. Seeing the current back and forth over SNAP though got me thinking, what was my stance on the issue?

You might think that this would be a simple issue for me. I write a health blog and firmly believe in a healthy life for ALL people, whether they utilize food stamps or not. You might think that I would side with those who believe that the government should restrict purchases on junk food. My beliefs are a little more complex than that: I believe in educatio, not mandates. Let me explain. I don’t like the idea of people enrolled in SNAP spending money on unhealthy food choices. I personally don’t buy junk food, so I don’t like that government money (aka my tax dollars) goes towards helping others buy junk food.

That being said, I do NOT believe that we should tell people what they can and can not purchase/eat. They are adults and should have the freedom to buy what they want to eat, just like those not enrolled in SNAP can choose what to eat. That is one of the pros (and sometimes cons) of living in a free country with free choice. You are able to decide how you want to eat and no one can tell you otherwise. How unfair and hypocritical to not allow this same freedom to those who might not be able to afford to eat without the assistance of SNAP. Again, I firmly believe that every single person should have access to a healthy lifestyle, no matter socioeconomic status, race, religion, or gender.

I understand that not everyone in SNAP has access to healthy food. There are food deserts, areas that do no have access to fresh, healthy, and affordable food, all over the country. These areas usually have to rely on convenience stores or fast food restaurants for the bulk of their diet. I also know that forcing someone to eat healthy food when they don’t want to is a good way to turn them away from eating a healthy diet. I prefer my belief in educating people about healthy lifestyles. I think that we need to teach people how to live a healthy lifestyle with the tools and resources they have access to, because I am not into forcing people to do something, even if that is learning how to live healthier. I propose that those who enroll in SNAP take one mandatory class that shows the basics of living healthy. After that one class, they can go on their merry way and do whatever they want with their food decisions. After that one class though, SNAP should offer other classes and resources that people can choose to participate in and will help them further their knowledge of leading a healthy lifestyle. This way, you can give every single person in SNAP some tools to utilize through the one class, but then only those who are truly interested can further their knowledge with cooking classes or learning how to eat healthy on a budget or guided trips to local grocery stores.

Is this a perfect plan? Of course not. Obviously these classes would have to be funded in some way, and most likely that would mean through tax dollars. While everyone might not be so enthusiastic about their money going towards this, I would much rather have my money fund education than stocking convenience stores with more chips and soda. I think that this can be a step in the right direction and I also believe that there are groups and organizations out there that are making great strides towards bettering SNAP. SNAP to Health! is a great website that has tons of information about programs and resources and other tidbits about what people can do help further the health and nutrition of the USA. I urge you to check out the site and see what you can do in your area to help out. I know that promoting better health for all can seem like a losing battle. It takes a bunch of tiny steps that may not look like they are doing anything to help, but every little step counts. I believe that the more people we can educate and get on board with leading a healthier life, the faster we can reach the goal. Your health is one of your most important assets; fight for better health and fight to help others reach that very same goal!