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Ep. 225: Jaclyn Harwell and Managing Holiday Indulgences

the-paleo-view-tpv-225-jaclyn-harwell-holiday-indulgences

In this episode, Stacy and Sarah talk to Jaclyn Harwell from The Family That Heals Together on how to manage the holidays, how to indulge, and how to stay on a healing track when everything around you is begging you to fall off.

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

The Paleo View (TPV), Episode 225: Jaclyn Harwell and Managing Holiday Indulgences

  • Intro (0:00)
  • News and Views (0:40)
    • Stacy has avoided the flu lately, ducking and jiving like an Argentinian boxer! Must be that collagen, sleep and veggies!
    • Meanwhile, Sarah's trying to get her book ready for print! Preorder Paleo Principles now!
    • Sarah and Stacy both seem to notice that they get sick less frequently, particularly with stomach bugs, than they did pre-paleo
  • Our guest today: Jaclyn Harwell from The Family that Heals Together! (6:02)
    • We're going to talk about how different families approach the holidays!
    • Illness goes up during the holidays. Not just because of indulgences, but because of stress and other factors as well!
    • Jaclyn started her blog because of all the healing in her own family thanks to paleo
      • As a teenager, she had a ton of health issues like joint pain, excessive tiredness, and hyperthyroidism
      • Her first son had things like eczema and allergies.
      • As a family, they started making small changes to improve their health and saw improvements, but they weren't paleo yet.
      • Her oldest son started to show signs of ADHD and anger issues and she was still not feeling great.
      • After third child, they went sugar and grain-free and it suddenly got her and her family's health back on track.
      • She feels that this diet is worth all the effort it takes to get it on.
    • Jaclyn last year was trying GAPS diet around the holidays, and made the decision to enjoy the holidays without going off the track.
    • This year, she will be able to indulge a little more.
    • Sarah recommends breaking down changes for improvements into small increments, like going to bed fifteen minutes earlier to gain almost 2 hours of sleep per week.
    • Jaclyn says that perfectionism defeats the inspiration to make any changes at all. Small increments will always be better than nothing!
    • Don't let perfect be the enemy of good!
    • Figure out your priorities in your life first, then you can determine what you can indulge in. Only you can determine this, so there is no Black and White answer.
    • Sarah defines people as either people who prefer to abstain entirely and people who are able to make occasional indulgences. She asks herself whether a choice will set her on a slippery slope or not. (By the way, my egg nog obsession proves that I should abstain entirely.)
    • Sugar is a chemical that affects the brain and hits your pleasure centers. It's very addictive!
    • Unlike drug addiction, you can't quit food entirely or you'll die.
    • We all want to participate in the social and emotional aspects of the holiday without losing our healing.
    • Jaclyn has a ebook called Nourishing Holiday to help you through the holidays. Also see Danielle Walker's Against All Grain Celebrations!
    • Stacy recommends not losing the emotional and social part of the holidays because you are too obsessed with the physical aspects of the food.
    • Practice will help you to climb back up your slippery slope and resetting after indulgences. Focusing on lifestyle factors and making sure to be nutrient sufficient will help you to keep indulgences in control as well.
    • Jaclyn says to know your limits and keep within them to stay healthy
    • Really great recipes that will feel like indulgences will help you stay on track.
    • Keep your stress low. Don't do activities or too many activities if they're not going to keep you healthy.
    • Find Jaclyn on Social Media!
    • Stacy and Sarah remark that they can't get too far into Twitter, though you c an find them both on there. Twitter is a scary, but wonderful place.
    • Check out her guest post on Real Everything on Dessert Raviolis!
  • Outro (44:43)

 

 

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Ep. 224: Kids' Sleep Health

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In this episode, we discuss kids' sleep habits. Stacy and Sarah talk about their own experiences, what kids actually require and how to address sleep issues.

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The Paleo View (TPV), Episode 224: Kids' Sleep Health

  • Intro (0:00)
  • News and Views (0:40)
    • This is another unfortunate lost episode re-recorded! Tada! We're hoping it's just as good as the lost episode!
    • We don't do a ton of children's health topic, but here's one just for you parents!
    • There's a ton of competing advice on parenting and it's hard to wade through it all.
    • The Louis CK clip is here from Chewed Up in 2008. "If you're skinny, I go to jail! Do you understand?!"
    • Sarah had two different kids requiring two different approaches. Parenting is like that: you need to come up with strategies to fit your own situation.
    • School starts pretty late for Stacy, meaning Cole will sometimes sleep until 8:30 while Sarah's school starts early, requiring earlier bedtimes.
    • Preteens are hard! They start to roll their eyes at everything.
    • Sometimes you can be a great parent who handles situations perfectly. Sometimes you're Yelly McYellsalot.
    • The most important thing about parenting is trying hard to do right. Let go of your guilt!
    • You are a success as a parent if your children can afford their own therapy when they grow up." -Sarah's Mother-in-Law
    • Again: we are not health or mental health professionals and our advice is in no way professional advice.
    • We're just telling you our experiences and the experiences we have hear about.
  • Chrissy Says: "Hello and I am so glad that this forum exists where I can put this question! Thank you for doing the work that you do and sharing your knowledge! My question concerns my daughter who is 8 years old. She has just undergone a sleep study because this summer I noticed she was sleeping 14 hours each night and still feeling tired during the day. Her attention and resilience to stress can vary, but this is like most kids. Her orthodontist and pediatrician have all commented on her large tonsils. We haven't reviewed the sleep study with the doctor yet, but I am concerned if they recommend a tonsillectomy for her. Her oxygen saturation was 92 at the lowest during the night, she does snore and if it could help her function, have more energy and focus than I am all for the surgery. However, I am worried about any repercussion to her thyroid because I have hashimotos and thyroid AI and dysfunction run in both my family and my husbands. I am careful about her diet and other exposures because of this and my next step will be to get her thyroid tested as well, but the pediatrician didn't see this as a potential issue because she is growing fine. My question is if there is any basis for concern regarding the tonsillectomy and its negative affect on her thyroid and if there is any knowledge you can share that might help guide this decision. Thank you for considering this question!"
    • There is aparently one study from the 60s in Italian with no accessibility and no follow up or references back that implies a slight increase in thyroid issues after tonsillectomy, but it doesn't seem like that was definitive or held up. Probably a small group observation only.
    • There is a connection between swollen tonsils and Grave's Disease (overactive thyroid), but there's no reason to think that the removal of the tonsils causes thyroid issues at all.
    • With a history of autoimmune issues, getting a thyroid panel before surgery makes sense if you have the time (i.e. if there's not a serious emergency requiring you take action immediately).
    • Always go with the "Save my kid's life" choice; that makes you a good parent!
    • Sarah's daughter had obstructive sleep apnea and had three sleep studies when a toddler. She desaturated to 70% O2. Super low! But because it was only a short time and recovered quickly, was not considered a big issue at the time.
    • He apnea was caused by a physical issue: a curl in her epiglottis (the part of your throat that closes during swallowing to prevent food from going to your lungs) plus acid reflux from gluten and dairy.
    • Listen to the doctor's recommendation! By the way, obstructive tonsils is a very common reason for childhood sleep apnea.
    • What do tonsils do? They sample foods to prepare the body for immune reactions.
    • Studies show that up t0 50% of kids awaiting tonsillectomies have their tonsils shrink back down after a dairy free diet.
    • Maybe the other 50% just haven't found what their food trigger is.
    • We have to find a balance between seeking to find out the best natural solutions for your body and using the advice of medical doctors to prevent bigger health crises.
    • Stacy had her gallbladder removed. While she wishes she had known what she knows not about her issue growing up, she still doesn't regret her gall bladder surgery because it was at the time a serious issue!
    • Obstructive sleep apnea increases chances of autoimmune disease by 50% in adults. Getting good sleep is very important!
    • The health detriments of not enough sleep get scary very fast!
  • Jenny Says: "Bedtime is like World War 3 over here. What tips do you have for helping children get to bed, stay in bed and fall asleep? Also want is the optimal hours of sleep kids should be getting?"
    • The list of sleep requirements:

      • Newborns (0-3 months): 14-17 hours of sleep
      • Infants (4-11 months): 12-15 hours
      • Toddlers (1-2 years): 11-14 hours
      • Preschoolers (3-5 years): 10-13 hours
      • School Age (6-13): 9-11 hours
      • Teenagers (14-17): 8-10 hours
      • Adults (18-64): 7-9 hours
      • Seniors (65+): 7-8 hours
    • Stacy reflects that often she finds that he lazy parenting instincts ended up being the right choice.
    • When Cole was a toddler, about 2, he was nursing to sleep every night in her bed. When Stacy was pregnant with Finn, she couldn't stand this lack of personal space anymore, so decided to transition him away from this habit.
    • We set up a bedtime routine with Cole at that moment and continued it with other boys.
    • Wesley slept through the night at only a few weeks old, which Stacy attributes to paleo.
    • Routine and consistency is very important in all aspects of parenthood.
    • Even adults have bedtime routines (like watching TV or reading or wearing special glasses). Teaching your kids to expect this routine will help them get to sleep.
    • Books, teeth and bed is our routine these days. Cole and Finn both read to themselves for a little while before bed.
    • The key for us is to check in the morning to see if lack of sleep has turned them into jerks.
    • Stacy also prepares them for special "stay-up" nights with earlier bedtimes and naps.
    • You will inadvertently set up expectations for them. Be aware of this and think if you'll want to continue this routine in a year or five years. Because they grow up!
    • Sarah was forced to implement a lot of techniques because her daughter had sensory processing disorder that made it difficult for her to wind down for sleep.
    • She got overwhelmed by too much input.
    • Sarah used Happiest Baby on the Block's Five S's: Swaddle, Sideways, Shaking, Sucking, and Shushing
    • Sarah rocked her baby for 45 minutes for 20 minutes of sleep, so took to wearing the baby to get her to sleep.
    • Sarah took to turning off all the lights in the house after dinner to try to get her body to accept night time.
    • An elaborate sequence was able to be simplified as the got older.
    • Our shower podcast can be found here.
    • Sarah never has late nights because she's found her kids can't sleep any later than they do. She focuses on consistency and makes up sleep debt by earlier bedtimes.
    • If you miss the window when they are tired and calm, actually going to bed will be harder.
    • Sarah has found that sugar too late is a problem for sleep, but carbs with dinner is great for sleep. Blackout curtains, red nightlight, and white noise machines also help.
    • Check out Go To Sleep by Sarah for more details
    • Make sure there is a positive association with bedtime so they don't fight it. Sarah makes sure that bedtime is a time for one on one time.
    • Bedtime is also non-negotiable. The time is the time.
    • It is not your responsibility to make your child into a certain person, they already are the person they are. Your job is to help them be their best self.
    • Explain to your kids why things are the way they are. It empowers them. Stacy used the Usbourne's See Inside Your Body book to explain why the body is how it is and what they can to to be healthy as early as 2 years old.
    • Take time to work towards your sleep goals with your kids because they have a hard time changing on the spot.
  • You can preorder Paleo Principles RIGHT NOW! You can find out more here.
  • Stacy says, "GO SHOP ON AMAZON!"
  • Reminder: We're not making more items that say "Healthy Inside and Out" other than the mugs.
  • And Stacy and family are going to the west coast! If you have recommendations, email us! Especially nature and family friendly stuff.
  • Outro (57:38)

 

 

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Ep. 223: The Paleo Family Toolkit

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In this episode, Stacy and Sarah discuss the Paleo Family Toolkit that Sarah put together plus what they are thankful for!

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The Paleo View (TPV), Episode 223: The Paleo Family Toolkit

  • Intro (0:00)
  • News and Views (0:40)
    • Sarah now has a cover for Paleo Principles! You'll see it soon! Over 200 recipes and all the science! Expect it in May!
    • And Sarah is now 40! Happy Birthday!
    • Are you ever really grown up? No, you always have something to learn.
  • The Paleo Family Toolkit is here!
    • Full of content focused on families and parenting
    • There are cookbooks, guides, resources for kids as well as audio and video interviews!
    • Stacy and Matt are in it, as well as Robb Wolf, Mark Sisson, Danielle Walker and more!
    • Anything you need to know about parenting and families from pregnancy to college will be in this package!
    • There are also a ton of great discount codes as well, including many that can be used internationally!
    • 40+ ebooks, 50+ discounts, 12 interviews, and many other bonuses!
    • Discounted from over $1000 to $39!
    • The site is now well organized and downloadable individually and permanently!
    • You'll also probably find some resources you've never heard of before!
    • Check out Stacy's live video for more information on deals this weekend!
    • And don't forget Small Business Saturday! Shop small instead of big box stores!
    • The Healthy Inside and Out Mugs are sold out. Thank you for your support
  • What are we most thankful for?
    • Sarah is thankful for her health and her family. She's taken on many projects but her health has stayed together this year thanks to the support she's gotten.
    • And also chocolate
    • Stacy is thankful for Pukka Cinnamon Licorice tea, which she's had every night since she found it.
    • Stacy is also thankful for perspective she gained during the difficult first 2/3 of the year she's had. Even if she couldn't lift anymore, she's able to do so much and could change her life to what she wants to do.
  • Outro (44:28)

 

 

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Ep. 222: Resistant Starches, Finally!

the-paleo-view-tpv-222-resistant-starches-finally

 

In this episode, Stacy and Sarah finally share their thoughts on supplementing with resistant starches!

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The Paleo View (TPV), Episode 222: Resistant Starches, Finally!

  • Intro (0:00)
  • News and Views (0:40)
    • As we referenced last time, this is our cursed show that we've never been able to make happen! But here it is!
    • This week is Sarah's 40th birthday! Everyone Celebrate with her!
    • Sarah's new website is up now! Check it out!
    • Everyone sing along with "Let it Go!"
    • Stacy returned from Seattle and did a ton of paleo fun with her paleo friend! Check out Instagram for more!
    • Zinc! Such a valuable nutrient!
  • Question from Tamra: "Hi ladies , I keep hearing about resistant starches being a great thing for digestive health. The only problem is, the best sources seem to be foods and starches that are not allowed on the AIP - raw potato starch, rice, and legumes. Do you think that resistant starches are important for people who are struggling with autoimmune disease, and if so, what is the best way to consume them?I'm nervous about green bananas, plantain flour, green banana flour, and cassava/tapioca starch, as my gut has been sensitive to most isolated kinds of fiber that I have tried in the past, as well as green bananas."
    • There's nothing wrong with experimenting and figuring out what's going to work for you!
    • Probably we're not used to these processed foods and they won't sit well with people.
    • Resistant starch has entered paleo from other alternative health communities. There does seem to be some benefits found in small studies: lower risk of diabetes, heart disease, cancer, etc. But these benefits are found in all fiber.
    • Resistant starch is a readily fermentable fiber that doesn't absorb water, changing how it is processed.
    • Four different types of resistant starches:
      • Resistant starch one from nuts, seeds, and legumes is bound in cell walls
      • Resistant starch two is molecularly structured to be resistant, but changes in cooking. Found in raw potatoes and plantains
      • Resistant starch three is retrograde starch which is not resistant when heated, but returns when cool.
      • Resistant starch four is man made.
    • Most studies are on resistant starch two.
    • Resistant starch two is fermented higher in the intestines, not in the colon where you'd want it to be so that it is beneficial.
    • But if you add another starch, it delays that action so it is more beneficial.
    • What you want in your gut is a diverse microbiome. So you have to feed them a variety of fiber. That's why we recommend whole food sources over supplements.
    • Some supplementation can cause problems, including dramatic increase in the growth rate of tumors. Big problem!
    • We think the best reason to supplement is if you are deficient in a particular microorganism that eats resistant starch.
    • Whole foods are best because it works synergistically in your body and have a ton of other benefits and nutrients
    • You probably shouldn't immediately stop if you've been supplementing because you made see a die off of the gut microbiome. Slowly reduce your intake of 5 days or so while increasing your vegetable intake.
    • Expect gut reaction! Diarrhea, constipation, gas, borborygmi, etc. might occur
    • Beware of thinking you can replace vegetable consumption on a low carb diet and replacing it with fiber supplementation.
    • The average American gets 8 grams of fiber per day when you should be getting 25-38 grams. Hunter-gatherers are getting 35-50 grams. Crazy! Eat your veggies!
    • Fiber is not an essential nutrient, but it is so so so important for overall health!
    • Check out Stacy's post on "How to Enjoy Bacon without a Gallbladder"
    • You can eat fiber even if you have a health issue like Crohn's
    • Digest fiber better by cooking longer, blending, or switching to a better digested option.
    • Chew better! Don't see chewing as an unnecessary step in the eating process. Thoroughly chew! Count if you must!
    • Don't drink during meals. Washing down your food dilutes stomach acid and encourages you not to chew.
    • The show is released! Everyone celebrate!
  • Outro (48:17)

 

 

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Ep. 221: Where Did Our Episode Go?!

the-paleo-view-tpv-221-where-did-our-episode-go

 

In this episode, we lost our cursed episode in a recording error! So we chat instead

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The Paleo View (TPV), Episode 221: Where Did Our Episode Go?!

  • Intro (0:00)
  • News and Views (0:40)
    • Look at that sweet interrobang in the episode image!
    • One day, the Scottish Episode will come out, we swear!
    • Look to Instagram for more on Stacy's trip to Seattle!
    • Stay tuned to Sarah's blog for more news of The Paleo Principles!
  • Outro (21:13)

 

 

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Ep. 220: Nickel Allergies

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In this episode, we question an issue Stacy's mom has about nickel allergy. Can an allergy to a metal cause severe systemic dermatitis?

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The Paleo View (TPV), Episode 220: Nickel Allergies

  • Intro (0:00)
  • News and Views (0:40)
    • Simpsons did it.
    • As Sarah always says, what's the use of her degree and research acumen if she can't use it to help her friends?
    • Our topic today is nickel allergies, thanks to Stacy's mom!
  • Are nickel allergies a thing? Not topical allergies, but food allergies to nickel. (4:38)
    • Stacy's mom, Carol, has a skin rash that has been around for years, but with no known cause.
    • Stacy has been encouraging her to stop eating corn and nightshades
    • Carol found an article that linked these kind of allergic reactions to nickel allergies, and they started after she wore a ring that contained nickel.
    • Topical nickel allergy is very well established. People have reactions to nickel jewelry and such
    • Not well established is systemic nickel allergy, the kind that could happen when you ingest it.
    • Nickel is a trace mineral that we do need in small quantities.
    • Helps with bones, iron absorption, DNA synthesis and gut microbiome.
    • Affects 10-20% of the population
    • Some get dermatitis of the hands and feet, some have whole body excema
    • If you give people a dose of nickel, they'll react to it, but this is much more than the dietary recommendation
    • Some small studies have done elimination diet of nickel with some success.
    • There are things you can do to counteract nickel sensitivity. Vitamin C reduces absorption and high phytates as well, though that has its own problems.
    • High nickel foods: Grains, beans, fish and seafoods, soy, oatmeal, nuts and almonds, milk, chocolate and canned foods.
    • Some of these are from the processing and the growing conditions.
    • Systemic nickel hypersensitivity: all the bad things
    • Skin issues, GI symptoms, chronic fatigue, fibromyalgia, headaches, cold sores, respiratory disorders may be linked, but evidence is very scant at this point.
    • Some nickel is used in black and red tattoo inks too.
    • Cosmetic products and smoking as well.
    • Nickel is an extremely common metal as well. Exposure could be from zippers or coins or keys as well.
    • Vegetables: Spinach and lettuce and gelatin, but not well established
    • And studies are not clear on how many people can be helped by a low nickel diet
    • Mom needs to give up the corn. For real.
    • Skin barrier function is helped by Vitamin A and D.
    • Should you get a tattoo removed? Probably not. Work with a health professional to increase liver and kidney function, then reduce heavy metals in the diet generally and up the Vitamin C
  • Outro (31:58)

 

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Ep. 219: The Autoimmune Wellness Handbook

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In this episode, Stacy and Sarah talk to Angie Alt and Mickey Trescott of Autoimmune-paleo.com and the authors of the new book The Autoimmune Wellness Handbook!

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The Paleo View (TPV), Episode 219: The Autoimmune Wellness Handbook

  • Intro (0:00)
  • News and Views (0:40)
  • Our Guests! Mickey Trescott and Angie Alt from Autoimmune-Paleo.com
    • They're the authors of the new Autoimmune Wellness Handbook
    • They started their Autoimmune Paleo website as a community site to unite everyone in autoimmune
    • Sarah met them at the Ancestral Health Symposium 2012!
    • Their book is a synthesis of everything we know about autoimmune paleo and how to implement it, not just a recipe book.
    • They started with the idea of 7 steps/components of Autoimmune as the frame of their book
    • They're pro medicine when it's helpful. Don't dump all doctors!
    • The anti-guru approach! There's not a magic man who's going to fix you!
    • You need to take control of your own health and make your own decisions to achieve your best wellness
    • Mickey and Angie encourage you to start slow and take very small steps to make it to the end.
    • They're step by step plan is very helpful to get you to the Autoimmune protocol.
    • Everyone on the cast thinks that the lifestyle factors are much harder than the food components!
    • Check out The Autoimmune Wellness Handbook!
    • Also listen to their podcast here, their site here, and their shared Instagram!
    • And check them out on tour as well!
  • Outro (47:33)

 

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Ep. 218: Thirsty Brain and Showering

the-paleo-view-tpv-218-thirsty-brain-showering

In this episode, we invite Matt from Thirsty Brain to talk about showering and soap and whether we're doing it too much!

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The Paleo View (TPV), Episode 218: Thirsty Brain and Showering

  • Intro (0:00)
  • News and Views (0:40)
    • Matt is on this week! He's our producer and the host of Thirsty Brain!
    • The Thirsty Brain episode of Paleo Magazine Radio is here.
  • This week's topic: How often should you shower?
    • I've determined that a 105 degree shower is actually pretty typical. And Stacy's 95 degree showers are cold for most people. Also, neither are probably killing bacteria.
    • It was actually Queen Elizabeth who took the monthly bath, but bathing habits essentially did not change from the fall of the Romans to the 20th century. Bathing once a month was a sign of luxury.
    • Wiki has a great, well referenced article on body odor and sexual attraction. Including the link between ovulation and smell.
    • The Witches, that wonderful Roald Dahl documentary
    • While hot showers won't kill all parasites, it is shown to kill and wash off parasites in general, helping to keep them from becoming a problem.
    • How does soap work?
    • Human skin temperature
    • Here is the dubious Mother Dirt Probiotic soap
    • For the show on bacon and cancer, go here.
    • Go to iTunes for Thirsty Brain!
  • Outro (47:33)

 

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Ep. 217: Underweight Kids

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In this episode, Stacy and Sarah discuss how to help kids who have issues gaining weight.

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The Paleo View (TPV), Episode 217: Underweight Kids

  • Intro (0:00)
  • News and Views (0:40)
    • Sarah spent time in the woods in a place with no internet access! It was crazy!
    • She pet an alligator and a snake! Very cool.
    • Then she went to White Plains to a health conference Fitness Expo 2.0
    • She got to do a talk and do a cooking demo on her Perfect Paleo Pancakes
    • It was a good opportunity to share paleo with a diverse crowd!
    • Sarah might be becoming an American citizen!
    • Australia does have a compulsory election system that seems to be fairly accurately described by Sarah!
  • Question from Megan (22:02): "My son was born at 31 weeks and was growth restricted in the womb. The doctors told me to deliver so he would grow more and because I was having other complications. I was never able to breastfeed but did pump breast milk for him. They told me to fortify with formula so I did so but stopped when he was 6 months. He is still not growing as they would like but has no health issues. 2 months ago I was told to fed him pediasure and I hate it. The first ingredient is water and the 2nd is sugar. What are your recommendations for paleo foods an 18 month would eat that would help him gain weight?"
    • There are nutrient dense paleo foods and calorically dense paleo foods
    • Sarah had a daughter that was borderline failure to thrive and was recommended to give her heavy cream instant pudding
    • Sarah thinks this led to lots of food issues because she became used to eating food dense with fat and sugar and made her picky
    • This issue can be caused by nutrient deficiencies. Macronutrients, obviously, but also things like zinc, retinoic acid, iron, vitamin D and calcium.
    • Amino acid deficiencies, as well. Especially from animal sources.
    • Eating animal foods is better than using nutrient supplements.
    • Meat in North America isn't considered a first food, but this isn't the case in other countries
    • Eating meat was always a challenge for Sarah's daughter. She didn't have the jaw strength and was afraid of choking. Occupational therapy and constant reassurance helped her.
    • Once she started eating muscles, she hit a giant growth spurt and started putting on muscles.
    • Micronutrient analysis might be a good idea for a underweight child.
    • Perhaps it could be an allergy leading to not absorbing nutrients.
    • Stacy recommends M&H Naturals Beef Protein powder, though that's not available anymore.
    • Dairy is definitely a growth promoter. Especially whey protein, which is much less likely to be allergenic.
    • Stacy's smoothie (liver, spinach, vital proteins, beef protein, coconut milk powder, coconut milk with water, and a frozen banana)
    • Hot Chocolate Squares from Real Food RN
    • For more on why Sarah doesn't like Stevia, see this show or this post.
    • Feet powder is unflavored BCAA powder.
    • Chicken Liver Mousse
  • Outro (52:35)

 

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Ep. 216: The 80/20 Rule

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In this episode, Stacy and Sarah discuss the 80/20 rule, what it means and what you should include in that 20%.

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The Paleo View (TPV), Episode 216: The 80/20 Rule

  • Intro (0:00)
  • News and Views (0:40)
    • No lizard :(
    • Sarah wrote another book! It's about synthesizing all the modern science around paleo philosophy.
    • Helps explain and define all the modern conceptions of the paleo diet.
    • When she compiled all of the science posts on The Paleo Mom, the word count was 110,000!
    • It will be published as a kind of general paleo science book helping to elucidate everything surrounding a paleo template from diet to lifestyle to biology.
    • Sarah is hoping to change the arguments in paleo about controversial topics into a more focused conversation on the science.
    • And maybe people will stop reporting on paleo as a historical reenactment into a modern nutrition science movement.
    • She'll have an idea of scheduling in about a month, tentatively released next May!
    • She's trying to figure out how to simply present all the conversations around paleo like the dairy argument and carb argument as well as explain concepts like nightshades in pros and cons arguments.
    • The Great Potato Debate!
  • This show: The 80/20 Rule
    • What should be in your 20%? Why can some people can eat gluten and I can't?
    • The 80/20 Rule was either in The Paleo Diet or The Primal Blueprint
    • Sarah also read The Paleo Solution and The Paleo Answer as well as Robb's Podcast.
    • You can experience 100% of the benefits from doing the diet 80% of the time. (About three cheat meals per week).
    • It may have been an editor's choice since there was a lot of influence from the publisher on the original The Paleo Diet book.
    • Sarah was always into a 100% solution for herself because that's what works best for her.
    • Sarah and Stacy avoid gluten always because of their own reactions to it
    • Stacy recommends Rise Bakery for Gluten-Free Croissants!
    • Sarah has a much lower tolerance for foods that would be inflammatory including nightshades, eggs and dairy. Her 20% tends to be sweets or borderline foods like nuts or corn.
    • Make smart choices about your food and don't over indulge. In fact, over indulging might be a sign a need for emotional support.
    • Stacy always chose Sunday after big strongman training to indulge herself and that routine helped her stave off cravings.
  • Kelli ann says: "My first holiday gathering since becoming paleo was an EPIC fail tonight to say the least. I ate all the non-paleo foods you could think of. I do not suffer from any conditions or diseases; I became paleo simply because I believe it is the optimum diet for health and wellness. With that being said, how much damage did I honestly do? I'm trying not to feel guilty, but let's be real, I'm feeling pretty darn guilty!
    • Do not feel guilty about food! Food is not a moral choice that should make you feel shame!
    • There are many factors on how it would effect you, but if you don't have significant health issues, you're probably going to react only mildly.
    • Non-celiac gluten intolerance does exist though!
    • Overall, gluten is probably not a health promoting food, but it will probably not destroy you.
    • We are not of the defeatist attitude that if it doesn't affect you now, it will eventually catch up with you.
  • Outro (1:00:07)

 

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