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  • Intro (0:00)
  • News and Views (1:18)
    • Stacy has jet-lag
      • She had an amazing time
      • Matt posted on Instagram for Stacy
      • Stacy was truly able to disconnect while away and it was so amazing
      • Stacy is hoping she can stay a little bit in that mental vacation mode forever
    • How Sarah manages her social media time
  • Weight Loss Research Continued (12:40)
    • This week's show will focus on another study that has been fairly controversial
    • This study was designed to be the best controlled study to finally test the carbohydrate insulin hypothesis of obesity
    • The flaw in the food journaling that is used in many studies
    • The idea of the study is that eating a lot of simple carbohydrates increases insulin, which increases fat storage and slows down your metabolism
    • The idea is that low carb and keto diets work is in the absence of carbohydrates our insulin drops and we turn on all this fat burning machinery - we become "fat adapted"
    • How the study was structured to test this
    • The results from the study
    • The goal of sustainable weight loss is to preserve your lean body mass because your muscle mass is what keeps your fat burning up
    • The ketogenic diet in this study did the exact opposite of what peoples goals are when losing weight
    • This study bust a myth that has been around for several decades
    • This is in tandem with other studies that show that the same number of calories on a low carb diet are more satiating than a standard american diet, which is the reason why Sarah thinks people lose weight on the Paleo diet - we are focusing on the most nutrient-dense and satiating foods in a balanced way to how we are eating
    • This study is not saying that low carb diets don't work for losing weight, they are saying that you might do better with a different approach
    • They are saying that the reason why a low carb diet or keto diet helps with weight loss is because of the focus on more satiating calories and this natural energy deficit that occurs
    • Sarah's reflection on when she was on a low carb diet
    • Framing the discussion around the healthiest way to lose weight - the importance of avoiding nutrient deficits when working towards a sustainable approach
    • The bottom line is that we need to have a caloric deficit, an energy deficit, to lose weight - this is different than saying that weight loss is about calories in and calories out 
    • The flaws with "portion control" and calorie counting
    • The benefits of focusing on nutrient dense foods 
  • An article on a Biggest Loser contestant who was given weight loss drugs to aid in their results
  • Stacy is happy to be back home and hopes to share a blog post soon on her journey and how she navigated food in Europe
  • Thank you for listening! 
  • Outro (41:57)
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  • Intro (0:00)
  • News and Views (1:18)
    • Stacy's preparation for her trip
      • What she can say in Italian
      • Unplugging while on the cruise
      • Stacy will do a food recap and share them when she can
  • The Latest in Weight Loss Research Continued (7:36)
    • For Sarah weight loss maintenance is her favorite element that the Paleo lifestyle offers
    • This week Stacy and Sarah will be talking about the obesity paradox
    • Both Stacy and Sarah receive questions from listeners about hitting a weight loss plateau, and this is where getting healthy to get thin becomes a core idea
    • Research is starting to show that having that extra 20 to 30 pounds may actually make you healthier - the healthiest place to be is overweight, not obese or underweight
    • The studies that have been done on this concept
    • The obesity paradox came from the observation that people who have a BMI of 25 to 30 (classified as overweight) have the lowest rate of all cause mortality
    • Stacy points out the question - how is the ideal weight defined? and by who?
    • As studies dig into this concept, they have found that obese people have a higher risk of  many diseases, but obese people once they have a chronic illness they have a higher chance of surviving it
    • There are two sides to this
      • One, that being overweight or obese increases your survival from chronic illness, even though it increases chronic illness rates
      • And that being overweight is this magic place where there is a much lower all cause mortality
    • The sweet spot - where we have the longest life span and the lowest disease risk, on average, is slightly overweight, not underweight or obese
    • Sarah is not a fan of the BMI, and Stacy has her doubts in its validity as well
      • Stacy pointed out some examples of BMI limitations
      • Sarah explained why the BMI is still used, and notes that some medical communities are trying to use body fat percentage as a new measurement
    • There is actually a recommendation to hit the senior years a little bit heavier and the medical benefits this weight brings
      • The weight we naturally gain as we get older - does it prepare us for those older ages where it is beneficial to be heavier?
    • Another study that was done on fat storage and longevity
      • The study was done on yeast to determine how having an increase in body fat has a genetic effect prolonging life span - which might be behind the obesity paradox
    • What Sarah finds fascinating about the obesity paradox is what this body of research is starting to show
    • That 10 to 30 pounds that just won't come off is probably a lot better for us to keep on our bodies and we should learn to embrace it
      • We don't need more weight loss strategies or tools - we need to instead redefine what the goal is
    • Stacy's thoughts on redefining the goal to better fulfill optimal health
    • We don't need to have one box that defines what looks attractive - it is ok for us to look different, and for optimal health to take different shape in different body styles
  • We will be back next week with some more awesomeness, and will possibly keep discussing this topic
  • Thanks again for listening!
  • Outro (37:55)
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  • Intro (0:00)
  • News and Views (1:18)
    • Stacy is leaving for a country that doesn't speak english
      • She has only used her passport once before
      • Stacy is heading on a cruise with her father and sisters down the Mediterranean
      • They will fly into Rome by way of Ireland, and then will stop by a couple of ports in Italy, Turkey and Greece
      • Stacy will be visiting some family members overseas while traveling
    • Planning ahead with podcast recordings
    • This week's topic will likely take Stacy and Sarah through three episodes - covering a number of discussions around weight loss, utilizing the latest research available on the topic
  • Weight Loss and Paleo (8:35)
    • There are three different major communities that come into Paleo - athletes who want to optimize performance, people who are looking to mitigate disease, those who are looking to sustainably and healthfully lose weight
    • There is overlap in these three communities , but these are the most common motivators to adopt a Paleo diet and lifestyle
    • Reminder, Paleo is a template - a set of dietary guidelines with plenty of room for self-experimentation and individualization
    • There are a lot of gray areas to Paleo - a lot of, 'try this - see how you feel' things, and a lot of room for tweaking, which can get overwhelming very quickly
    • The great thing about this is that you can use the general starting point and then take advantage of the flexibility to see what will work best for your lifestyle
      • You can essentially figure out how to Paleo in a way that works best for your body and is the most sustainable for your life
    • New science helps us make informed decisions about how we tinker with our individual Paleo template, and how we manage these gray areas, and how we can adapt Paleo to best suit our individual health goals
  • Science with Sarah (14:20)
    • New York Times article - After 'The Biggest Loser' Their Bodies Fought to Regain Weight
    • Things that can happen when you lose a significant amount of weight
    • Some of the latest in weight loss research:
      • It doesn't matter what diet you are on, if you want to lose weight you simply must be on a diet and be mindful of your eating
        • Low fat and low carb are basically tied for their effectiveness at supporting weight loss
      • Rapid weight loss may increase your chances of maintaining it
      • There are lots of strategies to getting people to lose weight, there are lots of diets that work - and there is no magic 'this diet is better than this diet'
      • What is difficult if finding the path to maintaining weight loss
        • Studies show that only 20% of people maintain weight loss no matter what weight loss program they followed to initially lose the weight
    • The calories in/calories out model that is used on 'The Biggest Loser'
      • The hormone changes surrounding this model
      • Contestants on this show have a much higher percent that maintain a greater than 10% weight loss over six years, compared to other studies
      • The significant changes that happened to contestants resting metabolic rates and leptin levels
      • What the research found in thyroid function
      • The contestants were not more insulin sensitive after six years as they were before they started the diet, independent of whether they maintained a 10% weight loss or not, and they have about the same lipid panel as when they started
      • What the other measurements showed
      • Sarah's take home from this study - rapid weight loss causes a massive slow down in metabolism
        • When you lose weight rapidly you lose lean body mass at the same time, which will happen no matter what diet you are following, and this impacts your resting metabolic rate
      • It is important to understand that rapid weight loss has these other consequences, and what it meant for 'The Biggest Loser' contestants is that more effort was needed on maintenance than was needed on weight loss
    • It begs the question - what is a better way to do it? What is the key to maintaining a dramatic weight loss?
    • All the effort that Sarah has to put into her weight loss maintenance
    • There is no magic formula, but there are lots of things that we can do to set ourselves up for success, which we will discuss on next week's episode
  • Thanks everyone - we will be back next week!
  • Outro (43:17)
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Ep. 194, The Paleo Family Toolkit

The Paleo View TPV 194 The Paleo Family Toolkit

On this episode of The Paleo View, Stacy and Sarah talk about a great new resource that Sarah has put together called The Paleo Family Toolkit!

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If you enjoy the show, please review it in iTunes!

The Paleo View (TPV), Episode 194: The Paleo Family Toolkit

  • Intro (0:00)
  • The Paleo Family Toolkit (1:18)
    • Sarah has launched the fantastic Paleo Family Toolkit!
    • It contains 42 ebooks, 12 video interviews and more! Much more than just a bundle.
    • Only a limited time! Ends on Monday, May 9th!
    • Just the ebooks alone sell for over $1000, but are here together for one low price.
    • 55 coupons and discounts in the bundle as well.
    • When you buy it, you can instantly download and you will be mailed a flash drive with all the content as well!
    • Fantastic resources for families of all ages, from pregnancy to young adults!
    • Sarah has friends! She can't deny the fact that right now you like her!
    • Only $49 but it WILL END on Monday, May 9th!!
    • Just by visiting the site, you can get a FREE Webinar and a FREE ebook from Sarah!
    • Plus, you'll see the video of a whole bunch of paleo kids including The Paleo Parents boys! Especially Wesley!
    • Get the Paleo Family Toolkit now!
  • Outro (21:28)

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  • Intro (0:00)
  • News and Views (1:18)
    • Welcome Sarah from Primal Bites!
    • Sarah is visiting Stacy, as she is in town competing for her second Strongman competition
      • This was her first competition where there was a significant number of competitors and she won open middleweight
    • Sarah B. had a busy day helping her daughter with a school project
  • Paleo in the Dorm Room (4:33)
    • Stacy and Sarah first met online, and then met in person at the New York book signing tour event
      • They then connected on Instagram, and lifted together when Sarah was back home from college
      • Sarah is a senior in college, working on a degree in sustainability and already has a lot of great opportunities for her professional future
      • Thought it would be great to have Sarah on the show to help Stacy and Sarah B address college related questions
  • Questions & Answers (7:51)
    • Shivam - dealing with difficult acne, but was able to clear up 80% of the acne after following an AIP protocol while home for the holidays. Should I just eat the dining hall food for these four years of college and start your autoimmune diet to fix my gut later when I can afford and have access to paleo friendly food? Will my gut be harder to heal later if I don't act now?
      • Explore your meal plan options - is it required? Can you reduce the number of meals you are paying for?
      • Can still make good choices in the dining hall regardless of the cooking oil
      • Research protein options within the dining hall
      • How Stacy made "healthier choices" while in the dorm
      • Sarah suggests getting a mini fridge and microwave for her room - it is possible to follow the AIP with easy options from a grocery store and basic tools in your dorm room
      • There would certainly be a learning curve to navigating AIP from a dorm room, but it is certainly possible
      • Read labels and evaluate options
      • Check with your dining hall on how accommodating they are with food allergies
      • You may be able to see a huge improvement in your health from eliminating the highly inflammatory foods, and then following a full AIP later when possible
      • Play with reintroduction to see what it is your body is reacting to
      • The longer the body is in an inflammatory pattern the harder it is to break out of the pattern
      • There are compelling reasons to put in some efforts - and breaking your approach into pieces now will be hugely beneficial over the longterm 
      • Making progress towards the endpoint in a sustainable way is what matters more than jumping into a Paleo approach full steam ahead
      • Do the best you can now, acknowledge that there will be limitations along the way
      • Stock up on the foods that work well for you
  • Sarah's approach to Paleo at college
    • Smaller batch cooking with one main protein, raw veggies, baked sweet potatoes
    • Keeping meat and veggies in the fridge
    • Preps for a few days in advance
    • Protein bars
    • Makes larger meals so she doesn't need to snack
    • Prioritizes her budget around meat, vegetables and fruits
  • Thank you so much Sarah for coming on this week's show! 
  • Find Sarah:
  • Thanks everyone for listening - we will be back next week! 
  • Outro (32:59)
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  • Intro (0:00)
  • News and Views (1:18)
    • Finn got his cast off on Friday, so he only had it on for three weeks
      • This was the first bone break amongst the three boys
      • The doctor said that Finn's bones look very healthy
    • Sarah took time to clean her desk and get organized
  • Questions & Answers (7:46)
    • This week's show is inspired by another great question
    • Lexie asks:
      • Our daughter is having an issue eating meat. I have such a hard time getting her to eat it in any form. She will sometimes have a few bites of Applegate deli ham and maybe a bite or two of grass fed hot dog, but that's it. She used to tolerate braised meats better but that seems to be ending too. I've tried pulled pork, braised beef, homemade meatballs, all manner of deli meat, meat sauce with mushrooms, chili... at best she will take a bite or two and then suddenly acts like it's poison. I'm pretty convinced it must be an issue with the texture. I think she often likes the flavor but then is put off by the feeling of meat in her mouth. The one that she will try hard at is bacon (that's my girl). Unfortunately, that is usually too difficult for her to eat with her 6 teeth but I still let her suck on it a bit when we have it.
      • I'm so worried about her getting enough nutrients and I'm also having the hardest time packing her lunch for school. I end up resorting to sunbutter sandwiches and other wheat-based things more than I'd like, just because I'm at a loss and don't want her to go hungry. I plan to try chicken liver mousse soon. I'm hoping that the smooth texture will appeal to her more.
      • Any other ideas for foods to try and how to get her to accept the texture of meat?
    • Good job introducing a variety of foods, as exposing your kids to a variety of foods is the best approach to get an idea on what they like
    • If she is still nursing, protein wouldn't be Stacy's biggest concern
    • Stacy agrees that it sounds like she is likely dealing with a texture issue
    • The muscle control in a baby's mouth is not yet as strong as an adults
    • Some children can get their protein needs met through blended meats at that young age
    • With baby-led weaning, the littles ones primarily eat vegetables at that young of an age
    • She might just need some bridge food to help her - possibly pulverize her food at the table for a few weeks to see if it is an issue with flavor or texture
    • Stacy suggests that she not stress about it, continue to offer the foods she is offering and encourage her to try them
    • Stacy notes that these habits are normal for a child who is roughly one year old
    • Try serving meats that are inherently soft and fall apart in your mouth, like liver
    • Eggs, milk and yogurt are all great sources of protein, so Lexie's daughter is getting great nutrition
    • Try your best to relax as a parent as your little ones can pick up on your stress and feel stressed about it all as well
    • Sensory Processing (18:18)
      • Sarah does not think this is what is going on with Lexie's daughter, but she does think it is relevant towards this conversation on meat averse kids
      • Sarah's daughter had a mild issue with sensory processing, she was adverse to different textures, temperatures and strong flavors in her mouth - at one year old she was borderline failure to thrive and they had to help her gain weight
      • What Sarah and her husband were able to identify when they slowly transitioned their daughter to a Paleo diet
      • How Sarah and her husband helped their daughter move past her sensory processing symptoms
      • What is developmentally normal for the various ages and food aversions
      • The strategy is one bite, keep presenting, stay patient and don't get worked up about it
      • If you are dealing with a kid who is really having issues with consuming a food group like meat and it isn't going away in a couple of months as part of a developmental phase, you may want to discuss it with your pediatrician
      • Specialists who can help with strategies to help overcome these symptoms
      • It is normal for kids to enjoy bland and familiar food - from there it is just a matter of walking that balance to still expose them to new foods to broaden their interests and palates, while still catering to their preferences 
  • Kid's favorite first foods
    • For Stacy's kids:
      • Each kid was a little bit different
      • In general liver was the first protein that was presented to them all
      • Avocado
      • Banana
      • They introduced solid food very slowly
      • Lima beans
      • Wesley was their Paleo baby and he loved olives and pretty much all fatty foods
    • For Sarah's kids:
      • Her oldest did the rice cereal mixed with breastmilk and then they moved to mushed up vegetables
      • Her second daughter did avocado, banana, egg yolk, yogurt
      • They both moved on to finger food really quickly
      • They loved peas
      • Sarah found that they both liked pre-chewed meat as opposed to ground up meat
      • Sardines
      • Kale chips
      • Pomegranate seeds
      • Sea Snax
    • Meals for the food introductory period
      • Ground beef
      • Stir fry
    • Thoughts on baby cereals
    • Not pressuring and not making a big deal out of it
    • Respecting their kids preferences and working with them to understand what they do and don't like to eat
  • We will be back next week with a guest!
  • Thanks everyone for listening!
  • Outro (44:29)
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  • Intro (0:00)
  • News and Views (1:18)
    • Sarah got the flu the day before leaving for vacation
      • She ended up feeling fine once she reached the location
      • Getting sick encouraged her to not work, and to make the vacation a vacation to recharge and get rest and it was wonderful
    • Stacy has been really busy with work, had some travel for work, and then came down with a little bug
      • Took the weekend to relax as a family, and did some cooking together
    • The point that Sarah is at with her health journey and her feelings towards how sick she has been this year, and her expectations for how Paleo supports her continued healing
    • Letting go of guilt or shame around not being perfect, being a real person who gets sick
  • Negativity within the Paleo community (17:58)
    • A judgemental attitude within the Paleo community has grown in recent years
    • The media also puts an unfair representation and critical opinion against the Paleo diet, which also leads to defensiveness within the community
      • Sarah doesn't feel she should have to defend her choices, it is instead an opportunity to educate others
    • We are seeing shades of Paleo within the community, where people are implementing it in various ways, and it is leading to a my Paleo is better than your Paleo
    • This behavior is breeding a negative space, with an element of competition to it
    • The problem that comes when you feel like you have to sensor your life or lead people to expect that Paleo cures everything
    • The different camps of Paleo
  • Questions & Answers (24:08)
    • Anonymous - the reason I can't seem to get back on the Paleo wagon is because I keep getting mad about not being able to cheat and eat like everyone else. I get mad about me needing to meal prep and go through the trouble of preparing every meal. So even though my health is declining every week that I keep eating "the bad stuff" and it isn't motivating me enough, but just gets me wound up even more. What can I do to find peace and accept my body and the fact that it just doesn't like me eating non Paleo food?
      • Stacy stressed the importance of just focusing on you
      • Disengage from habits that cause you stress, i.e. comparing yourself to others or feeling pressured by what others are or are not doing
      • Reframing the "on the wagon" mentality to be more about a choice and owning the choices you are making
      • Stacy's approach to how she incorporates the 80/20, and how this sets her up for success
      • Check out Real Life Paleo or 3 Phase Paleo and perhaps try developing a new approach on how to create balance and sustainability within your own life
      • How stress and lack of sleep can impact our choices
      • Perhaps not necessarily focusing on the food piece right now, but instead focusing on sleep quality and quantity
      • Tips on how to get out of a food rut
        • Peruvian chicken
        • Having go-to take out food options in your area
        • Burger places that can do lettuce wraps, or a place that offers gluten-free buns
        • Deli section of grocery store with rotisserie chickens and simple steamed vegetables
        • Creating variety through various kinds of Paleo dressings and/or sauces
        • Costco's Kale salad
        • Steaks and pork chops are very easy cuts of meat to cook
        • Recipes in the Instant Pot
        • Hard boiled eggs
        • Breakfast for dinner
        • Coming up with a list of recipes that you can create in under 10 minutes
        • Ground meat is also a great option for quick meals
      • Having a conversation with your significant other about how to create meals where you both have options you can enjoy 
      • Avoid bringing trigger foods in the house
  • Stacy's parting advice - good luck, worry about what is on your plate, and how you want to feel - it will make the choices easier
  • We will be back next week!
  • Thanks for listening everyone!
  • Outro (46:16)
00:0000:00
  • Intro (0:00)
  • News and Views (1:18)
    • Sarah has a beach vacation on the calendar, so Stacy and Sarah arranged for an early recording prior to her departure
  • Women's Health (3:56)
    • Thought it would be great to continue the women's health conversation with another question that will make for a great discussion
    • Philippa asks:
      • Is it safe to eat AIP while pregnant?
        • Stacy notes that eating AIP while pregnant is perfectly safe
        • For more information on eating AIP while pregnant, listen to this episode of The Paleo View
      • My daily vitamin A is always above 60,000 IU and sometimes reaches 100,000 IU - are these levels too high and could they be dangerous in pregnancy?
        • The fundamental needs of vitamin A for the function of our eyes, skin health, lung health, gut barrier health, sinus health - it is a very important vitamin for hormones, fertility, thyroid function - required for healthy bones and connective tissues - vital for the immune system
        • The role that vitamin A plays with fetus health
        • The difference in vitamin A from plants versus animals
        • Cron-o-meter can be misleading with this nutrient information
        • The misleading study that has led to an outdated vitamin A recommendation for pregnant women - and more recent studies have been completed to debunk that initial study and recommendation
        • Why it is important to have vitamin D tested when you are looking at your vitamin A levels
        • The research does not support a cause for concern with that level of vitamin A intake from high quality whole foods
        • The scare tactics that go along with pregnancy
        • Stacy and Sarah's experiences with cravings and food aversions during pregnancy
    • When a food contains a high amount of vitamin A (example Stacy gave, bear liver), can it be dangerous to your health?
      • The vitamin A level in bear meat is completely different from other commonly consumed liver cuts, such as beef liver
      • We may consume a few omnivores, but primarily consumer herbivores, which impacts the levels of vitamin A that we are absorbing from our protein sources
      • The higher up you are on the food chain, the higher the nutrient density is in the cuts of meat
      • When consuming these cuts of meat with high levels of a specific vitamin, it is important to look at the intake of other vitamins and lifestyle factors when determining if a food could be toxic
    • AIP When Pregnant
      • Sarah would have followed a modified autoimmune protocol when she was pregnant had she known about it
      • If your diseases is in remission while pregnant, it can be a nice opportunity to reintroduce some nutrient-dense foods that fall on the AIP list of foods to avoid
      • Continuing to focus on nutrient density
      • Managing stress, being active, and getting enough sleep
      • An appropriate level of vitamin A intake when pregnant
      • Finding a balance for yourself
      • If you are at all worried, get your vitamin D levels checked
  • Thanks everyone for tuning in!
  • Sarah have an excellent vacation!
  • Outro (37:51)
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  • Intro (0:00)
  • News and Views (1:18)
    • Stacy and Sarah's Easter celebrations and activities
      • Matt and Stacy's brunch spread
      • Egg filling and hiding
      • Leftover hardboiled eggs
    • Sarah's husband's work travels and turning them into family vacations
  • Women's Health (12:35)
    • The things that women just kind of deal with that are annoying, not all of these things have to happen - often times when we change our diet and our lifestyle, these are the things that go away
    • The myth behind the Paleo diet being a "cure all"
  • Questions & Answers (17:32)
    • Leah - when I eat fermented foods, I get the feeling I am developing a yeast infection. Any suggestions?
      • Stacy thinks there might be an imbalance in the gut, and recommends looking into a diet to reset the bacteria in the gut
      • Sarah notes that studies show that probiotics can help fight candida 
      • Candida likes high estrogen, high blood sugar, and high stress environments
      • The strains in fermented foods are known to help control candida growth
      • Facts about vaginitis (also known as a yeast infection)
        • Candida causes yeast infections about half of the time
        • Other culprits are bacterial infections, irritants, and allergies
        • So a yeast infection could also be caused by a food allergy
        • Sarah recommends getting tested for yeast sensitivities/allergies - these are common food sensitivities 
        • There are a number of yeast free diets that you can utilize 
        • Vaginitis can also be linked to STD's, so it is worth getting tested 
      • Stacy notes that menstruation products (or even condoms) can also cause irritations that are seen in the form of vaginitis 
      • Be aware of what is your "normal" for symptoms that you experience around your monthly cycle, when consuming foods you are sensitive too, etc. 
    • Jennie - why do I poop more, and experience gas, during my period? 
      • Period poops are a real thing - the Buzzfeed article Stacy refers to 
      • The situation is impacted by two things 
      • First, you are probably eating less healthy food than you usually do as you are dealing with hormonal influenced cravings
      • And second, the hormone progesterone peeks during your period, which actually has an effect on how things move through your intestines 
      • The high shift between progesterone and estrogen turning back on greatly impacts your bowels 
      • The role prostaglandins play
  • Major props to Buzzfeed!
  • A special thank you to Stacy for her willingness to talk about poop!
  • And a thank you to the listeners - don't forget to leave those reviews here please! 
  • Stacy wished Sarah happy travels for her spring break vacation with her family
  • Outro (44:28)
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  • Intro (0:00)
  • News and Views (1:18)
    • A whole lot of people told Sarah at the Nutritional Therapy Association conference to say hi to Stacy
      • The conference was three times bigger this year than last
      • Sarah got to meet many new people and reconnect with old colleagues and friends
      • Great to be in an environment where Sarah felt surrounded by her peeps
      • There were also some amazing vendors in attendance
    • Stacy made Paleo peeps with honey and vital proteins, and dusted them in freeze dried fruit
    • There is some transition happening on the Paleo Parents team with their long-time team member Monica, who is stepping back as she prepares for the arrival of her third baby
    • Sarah is starting to work on her next book and owes her publisher two chapters by the end of the month, so she is working on the narrative now
    • How Stacy and Sarah fill eggs for Easter egg hunts
    • This week's show topic will be on Paleo bread
  • Science with Sarah (15:21)
    • A question that Sarah gets asked a lot is if soaking, sprouting and/or fermenting makes a difference with the nutrient compounds of nuts and grains
    • Soaking and sprouting are the same thing - the variable is how long you go for
      • With soaking you take the grain and put them in water for twelve to twenty-four hours
      • If you rinse them and put them on a damp paper towel to allow them to sprout and grow, it becomes a sprouted grain - but the things happening in a sprouted grain start to happen when you begin to soak the grain
      • The anti-nutrients in grains and if they are or are not impacted by the soaking and sprouting
    • Fermentation we are using yeast and bacteria to partially digest the grain
      • Digesting the product using bacteria and yeast
      • It is the same process as making sauerkraut
      • The anti-nutrients in grains and if they are or are not impacted by the soaking and sprouting
    • These processes do not make grains a nutrient-dense food, but they do change the food and makes it more digestible for people that do not have overt food sensitivities
    • Whether you consume these sprouted or fermented grains is all individual choice, and based on where you fall on an ancestral template spectrum
    • Playing around with soaked and fermented grains wouldn't qualify as Paleo
    • All the considerations that go into the choices you make, what your goals may be, and understanding the types of options you have
  • Questions & Answers (27:01)
    • Andrea - what are your thoughts on fermented sourdough bread?
      • Stacy recommends avoiding breads, focusing on incorporating nutrient dense items instead
      • Looking at what you gain by eating these foods
      • Quality of life food versus a nourishing food
      • When we cook/bake a food we kill the nutrients that are beneficial when consuming fermented foods
    • Chris - is there such a thing as Paleo bread?
      • Yes making any recipe with less refined ingredients is a healthier option, but it is deceptive to say that any sort of treat is healthy
      • Stacy refers to these foods as grain-free or gluten-free, she doesn't refer to them as Paleo
      • Selecting what you eat daily by what adds nutrients, but adding the occasional gluten-free foods is what makes this a sustainable lifestyle
      • Its not about deprivation or telling yourself you can't have something - you can choose to eat these things, you just have to decide if they are inline with the goals that you have for yourself and if that is truly a decision that you want to make
      • We all have to find our balance
      • There is absolutely a place for Paleo bread, or bagels, or whatever it is you want - and you will find many of these Paleo recipes in Paleo cookbooks
      • Looking at it as a treat versus this is how I can have toast with breakfast
      • There can be a problem with relying on Paleo versions of old favorites
      • Figuring out what works for you and implementing strategies around those findings - and this process takes time and baby steps
  • Sarah's nine year old won a blue ribbon at their county science fair
  • Thanks for listening, we will be back next week!
  • Outro (54:11)
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