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The Paleo View

The Paleo View: Parenting, Science, and Gossip

the paleo view podcast cassy joy garcia fed and fit In this episode, Stacy and Sarah welcome special guest, Cassy Joy Garcia of Fed and Fit to talk ditching the diet mentality, tips for staying on track without following a strict program, and how to turn your diet mentality into a sustainable, long term lifestyle!

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The Paleo View (TPV), Episode 336: Cassy Joy Garcia of Fed and Fit

    • (0:00) Intro

    • (0:40) News and views

      • Stacy and Sarah are excited to welcome today's special guest! May the snort-laughing begin!
      • Dear listeners, we need a favor from you! Please nominate the podcast for the Paleo Magazine's 2019 Best Of Awards! (And all of your favorite paleo companies!)
        • Nominate us here >>
    • (6:17) Today's special guest: Cassy Joy Garcia of Fed and Fit

      • Cassy runs the blog FedandFit.com
      • Stacy and Cassy have been friends for years! Cassy has a guest recipe on RealEverything.com: a paleo gingerbread house!
      • Fun fact: Cassy initially went to school to become an entymologist (someone who studies bugs).
      • Cassy demonstrates her "dog voice."
    • (11:03) Ditching the diet mentality

      • The podcast has kicked off the New Year focused on making healthy nutrition and lifestyle changes with the mentality of making it a sustainable, longterm solution. If you missed the first couple episodes, check them out here:

      • Cassy notes we give diets so much power. It can be easy to get sucked up into the negative mentality that eating off plan makes you "bad" or "a failure." But that's not true! You're creating a lifestyle so it's important to be kind to yourself, move on, and keep going instead of beating yourself up and falling off the wagon.
      • Stacy wonders how we can find the balance between living a healthy, sustainable life and the stress of yoyo-dieting.
      • Cassy says the object of the game is not to eat as few foods as possible. The goal is to heal and eat a variety of foods to get maximize nutrient density.
        • Are you choosing foods for health? Or are you choosing foods based on arbitrary rules and restrictions.
      • Sarah jumps in highlighting the difference between dieting and lifestyle.
        • Dieting: following rules and restrictions to acheive a short term goal
        • Lifestyle: a long term goal where you're finding balance and sustainability so you can continue this diet and lifestyle for the rest of your life.
      • Sarah notices that in the AIP community, because it's such a restrictive protocol (even though it's a healing protocol), it can create the "diet mentality" that causes person to be afraid to reintroduce foods.
    • (23:51) How do you stay on track after ditching the 'diet mentality'?

      • Cassy says it's about being very strategic with your reintroductions, being thoughtful and careful. When you're following a plan, it can take some of the scariness out of these transitions. But it's important to trust the process and trust your coach.
      • Instead of feeling like you failed on a diet, what if the diet failed you? It might not have been the right program for you.
      • Cassy recommends sticking to the principles of good nutrition, sleep, exercise, and when you choose to indulge, enjoy it and move on the next day instead of beating yourself up. Indulgences don't have to be a "cheat" they can be part of your plan!
      • Stacy notes when you call something a cheat, you're assigning a negative emotion to that food.
    • (33:56) Strategies for creating sustainable habits

      • Cassy says once your program is over, don't feel like you have to abandon all the healthy principles you learned! Pick your favorite healthy practices, tendencies, foods, etc, that you learned from the program and continue them.
      • Meal planning and prep are essential to get your nutrition on track.
    • (43:19) Keep up with Cassy from Fed and Fit

  • Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address!
  • Engage on social media! That's how we get feedback!
  • Thank you for listening.

Resources

TPV Podcast, Episode 333: 2019 Resolutions Check-In Show TPV Podcast, Episode 334: The Secret to Dietary Success: Meal Planning TPV Podcast, Episode 335: How Many Vegetables Part 3: Souping vs Smoothies

the paleo view podcast souping vs smoothies  

Click here to listen in iTunes

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

The Paleo View (TPV), Episode 335: How Many Vegetables Part 3: Souping vs Smoothies

    • (0:00) Intro

    • (0:40) News and views

        • Sarah and Stacy are back with part 3 of their 'How Many Vegetables' series!

          • They received so many great questions about the first part and even second, that they're back to answer your questions!
          • Today specifically, they're covering souping and smoothies
        • Stacy and Sarah apologize to Christie for holding on to her great question for a year... but they're here now to answer it!
    • (6:03) Christie's question

      • "Thank you both for your podcast, I look forward to it every week, and it has become a huge inspiration to try to eat a more nutrient-dense diet, exercise and move more, and in general take better care of myself. I have been drinking smoothies in the new year as a way to up my vegetable content. I know they are not typically recommended, but mine tend to be about 90% leafy greens (spinach, kale, or a blend), a small handful of frozen mango, a pinch of salt, and water. I recognize that foods that you drink tend not to be as satisfying as ones that are chewed, and, although I don't always succeed, I try to have a combination of protein and fat on the side to make it a complete meal.I was curious about what your thoughts were about this type of smoothie (much more vegetable than fruit) as a way to increase my vegetable intake.I was curious about this especially in the context of Sarah's post about soup. If blended soups tend to help keep one satiated longer, would a smoothie and a combination of fat/protein, or adding protein powder and/or fat to my smoothies make them a healthier option for me? How would this differ from a traditional soup? If I replaced the salt and water with a broth to make it more nutrient dense and soup like (maybe without the mango), would that have an impact? Any recommendations or thoughts you have would be greatly appreciated.Thank you both for all you do!"
      • Stacy says that Christie is definitely on the right track!
    • (7:32) The truth about juicing

      • According to Sarah, when you juice, you remove all the fiber which turns the vegetables into rapidly absorbing carbohydrates.

        • Essentially, you're making vegetable-flavored sugar water and you're losing out on a lot of the nutrients that are bound to the fiber matrix.
      • There are two main things in veggies that are really important:
        • Anti-oxidant phytochemicals.
        • Fiber.
          • The fiber from vegetables and fruit feeds a healthier microbiome.
          • This means vegetables need to be eaten in their whole form that includes the fiber.
      • Stacy recommends trying the Bone Broth Smoothie recipe on her blog. It's a great way to add some nutrient density to your smoothie.
        • You don't have to choose between 'souping' or smoothies - you can combine both!
    • (12:34) Souping

      • Per calorie, any liquid calorie is less satiating. They don't fill us up as much and we're hungrier sooner. It doesn't matter what the macro breakdown is.
      • If you do a smoothie, it is not as filling as if you ate all the ingredients that went into that smoothie independently.
        • This could be beneficial for someone who is trying to gain weight.
      • Soup appears to be an exception to this. Studies show even pureed soup help us feel fuller, longer than if we ate all the components separately.
        • Fully pureed keeps us fullest the longest.
        • A chunky soup of broth, meat, and veggies keeps us fullest 2nd longest.
        • And a meal of the separate ingredients is least satisfying compared to the above.
      • The benefits of soup:

        • It digests slower
        • It helps us feel fuller longer
        • Though it absorbs quickly, it causes a release of satiety hormones, which has an appetite suppressing effect.
        • Faster nutrient absorption
          • Though there isn't a study for this, Sarah suspects that eating the hot liquid calories has something to do with it.
      • If you're looking to reduce calories and lose weight, soups are more satisfying, so they could be a great way to go.
      • Stacy notes that some people prefer juicing because eating a full meal while sitting at an office job for 8 hours a day makes them feel sluggish. She says it's important to match your food to your energy output.
        • Sarah jumps into to say that this could have something to do with cortisol release after a meal, especially depending on how stressed you are during the day.
        • Sarah thinks soup would be a good option in Stacy's sister's circumstance because they're easily digestible.
        • Fatigue could also be a sign of a food allergy.
    • (24:35) Raw vs cooked fiber

      • When you make soup, you're cooking the ingredients, versus a smoothie, which contains raw ingredients.
      • This changes how easy the nutrients are to absorb and how they affect the gut microbiome.
      • Cooked foods are more easily digestible, which provides more energy.
      • We also absorb more nutrients from cooked food.
      • Depending on whether a food is raw or cooked, it will support the growth of different gut bacteria.
        • However, raw ingredients can have beneficial effects on our prebiotic bacteria.
        • So it's important to eat both raw and cooked foods because it supports a diverse gut microbiome! Sarah suggests cycling between raw, slightly cooked, and very cooked vegetables.
    • (29:24) Particle size matters

      • When you put soup or smoothie into a blender, you're breaking those foods up into a size that's even smaller than we can chew, which changes how this food behaves in our digestive tract.
      • People with gut issues do really well with soups and smoothies because it's much easier to digest.
      • This also makes the fibers more easily fermentable in your gut.
        • It's important to note, this isn't always a good thing. Because it's so easily fermentable, there might not be enough of that food left to ferment in the large intestine.
        • This is an argument for complete meals and mixing it up! Include a mix of smoothies, pureed soups, chunky soups in your diet.
      • Sarah goes on a tangent about scientific studies and butter.
    • (42:16) The wrap-up

      • Stacy concludes she's going to continue eating soup.
      • Though if you love green juice, you don't have to cut them out entirely! Drinking in moderation and drinking it alongside healthy fat and protein will help slow down the absorption.
        • Stacy and Sarah do not recommend going on a month-long juice fast.
      • Stacy remembers when her mom when on a diet that involved juicing and eating hot dogs and she thinks that's when her mother's health began to decline.
      • Every study Sarah and Stacy have ever found confirms that vegetables improve our health. So why mess with a good thing?
      • Thank you for tolerating all of our tangents today.
      • Stacy and Sarah hope you're having a great January full of feel-good, healthy habits!
  • Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address!
  • Engage on social media! That's how we get feedback!
  • Thank you for listening.

Resources

TPV Podcast, Episode 281: How Many Vegetables?! TPV Podcast, Episode 282: Joint Health, Arthritis, and Why We Eat All the Soup, Broth, and Collagen TPV Podcast, Episode 286: How Many Vegetables Part 2: Lectins & Oxalates Broth Smoothie Recipe + Real Life Meal Planning: What We Ate Wednesday January 20 Sarah's Souping Post

the paleo view podcast the secret to dietary success meal planning

Whether you're starting a new diet as part of your New Year's Resolutions or getting back into the groove after the holidays, the key to dietary success is meal planning! On this week's episode, Stacy and Sarah are here to give you their best meal planning tips to help you keep your 2019 going strong. They share their family strategies for meal planning, as well as their favorite resources and tools to save time, money, and stress and ultimately make eating healthy easy!

Click here to listen in iTunes

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

The Paleo View (TPV), Episode 334: The Secret to Dietary Success: Meal Planning

    • (0:00) Intro

    • (0:40) News and views

      • Happy new year! This podcast is officially coming to you from 2019!
      • We've got a whole bunch of New Year's themed topics coming up this January so if you're starting a new diet or wellness practice or getting back into the groove of your routine, this month of the podcast is perfect for you!
    • (2:38) Today's topic: meal planning

      • One of Stacy's most frequently asked questions on social media is about her family's meal planning board.
      • There are many different ways to approach meal planning from extremely structured like you'll find in Stacy's cookbooks and Sarah's cookbooks or more informal and go-with-the-flow.
      • Meal planing is highly customizable so it's important to tailor it to what works for you, your schedule, and your preferences. That is what will set you up for success.
      • Start by thinking ahead:
        • What will my challenges be this week?
        • Do I have a free night to cook?
        • What do I want to eat this week?
        • What meals can I make that will give me leftovers?
        • Is there a night or morning that I won't have time to cook and will need leftovers?
    • (10:06) How Sarah's family meal plans

      • Sarah personally does a more informal style of meal planning because she has so much experience cooking and planning.
      • She buys the same staples every week - foods that her family enjoys and are easy to make - so she can throw meal together when needed.
        • When she first started cooking paleo, however, she preferred the more structured version of meal planning!
    • (12:15) How Stacy's family meal plans

      • Stacy's family, on the other hand, holds a weekly family meal planning meeting.

        • One method that's made meal planning successful is having food delivered directly to their house.

          • Stacy is a huge fan of Hungry Harvest because they help cut down on food waste by purchasing the foods, especially produce, that is perfectly good, but isn't "up to par" for grocery stores.
          • Find out where Hungry Harvest delivers here.
        • Stacy's family cleans out the fridge on Friday, receives their box of produce on Saturday, and based on what's in the box (because it's often a surprise!), the family creates a meal plan.
        • By taking the time to meal plan, Stacy's family has saved time, money, food waste, and stress!
        • During the family meal planning meeting, each person picks a meal they want to make that week. The boys love this! It gets them engaged in food preparation and makes them excited when their meal comes during the week.
        • Stacy's family made a meal planning board at an AR Workshop, but there are many different ways to make a meal plan! Stacy has found that visually displaying it has made a big difference.
    • (23:30) Meal planning resources and tools

      • This is not a sponsored podcast, but if you plan on using any of these products or services, please support Sarah and Stacy by clicking their links here in the show notes! Thank you :)
      • One of Sarah's favorite meal planning resources is Real Plans.
        • It's subscription meal planning service that will generate meal plans based on your diet preference. There are over 12,000 recipes and meal plans for Paleo, AIP, keto, etc.
        • Subscriptions start at just $6.
        • You can get incredibly specific requesting recipes with specific equipment, recipe prep time, servings, budget, etc.
        • You can also specify ingredients you don't want.
        • Based on the meal plan, the app will generate a shopping list and you can take off items you already have in your pantry.
        • Many bloggers, Sarah included, have their recipes on this app for an extra dollar a month! Yes, all The Paleo Mom recipes (over 300 recipes) are already loaded into Real Plans!
        • It turns meal planning into a 10 minute (or less) process!
      • Stacy loves ButcherBox, which delivers grass-fed meat to her home each month. This has helped streamline the grocery shopping process!
        • ButcherBox is now doing salmon! If you're interested in trying ButcherBox, for the month of January, you'll get 2lbs of Free Wild Alaskan Sockeye Salmon with your first order! Click here to claim that offer!
      • One tool that will simplify meal prep is an Instant Pot! This magical pressure cooker is perfect for making soups and stews! It pressure cooks, slow cookers, sautés, can make yogurt, rice, etc.
      • Sarah is a big fan of batch cooking. She likes to cook double or triple of a recipe the night before and then serves it as leftovers at another meal.
        • Often, while she's cooking one meal, she likes to have an extra thing cooking at the same time.
  • Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address!
  • Engage on social media! That's how we get feedback!
  • Thank you for listening.

Resources

Meal Planning: Whole 30 and Affordable Paleo Guest Blog: Meal Planning with The Foodie and The Family Our favorite cookies and cookbooks for meal planning! Month of Meals: Our Family Meal Plan January 2018 Sarah's Plantain Waffles

paleo view podcast 2019 resolution check in show Stacy and Sarah are kicking off 2o19 sharing their takes on what makes a healthy New Year's Resolution, their personal resolutions, and the secret sauce that will help you increase your motivation to make this year's resolution a life long habit.

Click here to listen in iTunes

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

The Paleo View (TPV), Episode 333: 2019 Resolutions Check-In Show

    • (0:00) Intro

    • (0:40) News and views

      • Happy New Year from Stacy and Sarah!
      • Stacy reminds listeners not to use the new year to shame yourself. Instead, focus on the positive: joy, self love, and being your best self.
        • Instead of guilt and shame, look forward and frame your resolution as "I want to be healthy for my family, so I can live my best life, etc..."
        • Sarah jumps in saying New Year's Resolutions are often things that we want to do but we haven't accomplished yet. Not to mention, it comes on the heels of a month or more of indulgence, being sedentary, etc, which can make the goal that much more difficult.
      • There's a fine line between acknowledging less than optimal choices and learning from them. If you're too dismissive of the bad choices, it makes it that much easier to fall down the rabbit hole of bad choices once more.
    • (10:17) Stacy and Sarah's 2019 Resolutions

      • Sarah considers herself a "resolution-y" person, meaning, she's very goal oriented! She likes to start the new year with resolutions, both big and small. Though she admits, she's been so focused on finishing up her book this fall that the new year has crept up on her and she doesn't have concrete resolutions formed.

        • One resolution on her mind is maintaining the level of clean she got her house to after the deep clean she did before the holidays.
      • Stacy's resolutions include consuming more broth and soup. But her big one is to make resolutions that have nothing to do with her body.
        • Stacy says she's spent the last 9 years completely focused on her body (what she eats, exercise, digestion, healing autoimmune conditions, etc), which leads to guilt or shame about opportunities she missed and what she could have done better.
        • This year, she wants to free herself from that and focus on the important things in life like her family, raising Penny to be a great family dog, traveling, etc.
        • Though her body and mind cohabitate, they need to be nurtured separately.
        • Ultimately, her resolution is to reframe.
      • Sarah expands on that point, stating that it's important to focus on the "why" just as much as the "what."
        • For example, Sarah's former resolution to go to bed at 10pm every night is more important than just getting sleep because it's good for you. Getting quality sleep makes her a better mom, makes her funnier, makes her more calm and collected and increases her quality of life overall.
      • Stacy shares that she's realized mental health is just as important as physical health.
    • (27:45) Major takeaways

      • New Years is a time of renewals and fresh starts! It's a time to set goals that are manageable and have greater context because that's where the motivation comes from.
      • New Years is a socially acceptable time to make changes in your life. People tend to be more understanding and supportive of your choices to live healthier.
      • Check out Stacy and Sarah's resolutions from New Years past in the last 7 years of their New Years Resolutions podcasts!
      • Stacy and Sarah would love to hear your resolutions! Leave a comment here or on this podcast post on Instagram!
  • Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address!
  • Engage on social media! That's how we get feedback!
  • Thank you for listening.

the paleo view podcast christmas check in show In this week's episode, Stacy and Sarah do a quick check in, sharing their Christmas plans and some very cool gifts their families have to look forward to!

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

The Paleo View (TPV), Episode 332: Christmas Check-In Show

    • (0:00) Intro

    • (0:40) News and views

      • Stacy and Sarah are doing something amazing - they've planned ahead this year and have recorded this check in show a week in advance so they can each take the week of Christmas off!
      • Both Sarah and Stacy's kids are getting to the age where they're embarrassed by their parents. But Stacy says it's a right of passage!
      • Stacy is so proud of her sons' Christmas wishes. Cole wants to travel, Finn already got his wish of having a puppy, and Wes wants a journal so he can get organized.
      • Stacy shares the big gift that she and Matt will be giving their family: an epic European cruise!
        • Instead of gifting "things," they like to gift experiences!
        • They'll go to Italy, Spain, France, and England.
          • Yes, Stacy will be visiting the Harry Potter stuff in London.
        • This will be the first time Matt and Stacy are taking an international trip!
        • They'll be revealing the different destinations of the cruise to the boys as presents on Christmas morning.
        • The family will also be visiting Canada next year.
          • Side note: Sarah is still working on becoming an American citizen.
      • Sarah's mother-in-law is visiting for 3 weeks and they'll be doing some local tourist activities!
      • Stacy and Sarah go on a tangent about snow and the weather... then decide this isn't a snow about climate change.
      • Stacy wishes the listeners happy holidays! Especially those, like herself, who are missing a loved one.
      • Next week's podcast will be all about what we want 2019 to look like so be sure to tune in!
  • Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address!
  • Engage on social media! That's how we get feedback!
  • Thank you for listening.

 

In this week's episode, Stacy takes the reigns as resident science nerd, unmasking the dark side of conventional cleaning products, the disturbing ways they impact your health, and how you can easily transition your home to use non-toxic cleaning supples.

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

The Paleo View (TPV), Episode 331: Safer Cleaning Products

    • (0:00) Intro

    • (0:40) News and views

      • Stacy is taking the reigns on today's show! She recently researched and wrote an extensive blog post, 7 Safer Cleaning Swaps, and is going to share what she found out.
      • Stacy's husband, Matt, is a clean freak and was obsessed with Clorox Wipes until she showed him the research.
      • Swapping out your cleaning products can be an overwhelming task, but Stacy and Sarah are here to help you ease into what works for you.
      • A huge thanks to our show sponsor, Branch Basics. Stacy has fallen in love with their safer cleaning products!

        • Their "Starter Kit + Oxygen Boost" makes it so easy to clean up your cleaning products! Once you receive the non-toxic concentrate and cleaning bottles, you simply add specific amounts of concentrate and water to each bottle to create multiple cleaning formulas!
        • The Environmental Works Group recommends Branch Basics, rating their concentrate and Oxygen Boost "A" (which is the highest rating)!
        • Get 15% off Branch Basics' Starter Kit at https://branchbasics.com/partner/paleoview with code PALEOVIEW15.
    • (11:16) The Problem with Conventional Cleaning Products

      • Like personal care products, cleaning products are also full of known carcinogenic and other toxic chemicals that haven't been tested.
      • 85,000 chemicals in existence and only 200 have been tested by the EPA.
      • The use the EWG app to scan a product barcode and find out its safety rating.
      • Ingredients to avoid:

        • 1,4-Dioxane
        • 2-Bromo-2-Nitropropane-1,3-Diol
        • Alkyl Dimethyl Benzyl Ammonium Chloride
        • Alkyl Dimethyl Ethylbenzyl Ammonium Chloride
        • Borax and boric acid
        • Didecyldimethylammonium Chloride
        • Diethanolamine
        • Diethylene glycol monomethyl ether (DEGME)
        • Dioctyl Dimethyl Ammonium Chloride
        • Distearyldimonium Chloride
        • DMDM Hydantoin
        • Ethanolamine
        • Formaldehyde
        • Fragrance**
        • Glutaral
        • Monoethanolamine Citrate
        • Quaternary ammonium compounds, or “quats,” such as benzalkonium chloride (Quaternium-15 and Quaternium-24)
        • Bleach and ammonia (sodium hypochlorite, sodium hypochlorite, and ammonium hydroxide)
        • Sulfuric Acid
        • Triethanolamine
        • volatile organic compounds, or VOCs – include pine- and citrus-based cleaners contain a class of volatile chemicals known as terpenes which combine with ozone to form formaldehyde
        • ** this is the one I so commonly see in products marked as “natural” or cleaner ingredients – it’s also where brands hide ingredients under the “fragrance loophole”
      • These products emit fumes, which we then breath in and that can have a profound effect on your health.
      • Avoid products that include "fragrance" in the ingredients list! This is where unregulated, health-harming chemicals can be hiding.
      • We also want to be mindful of not killing our good bacteria with anti-bacterial wipes. Stacy and Matt compromised with Seventh Generation Disinfecting Wipes because they still kill flu bacteria, but via a plant-based method.
      • Be weary of products scented with essential oils. Just because it's "natural" doesn't mean its been studied and is safe.
    • (25:02) Avoiding "Green Washing"

      • Question terms like "Green," "Natural," and "Biodegradable." These terms do not mean they're non-toxic.
      • One company found more than 95% of "green" consumer products violated at least one of the things Stacy discussed above. It could claim it's "fragrance-free" but if you look closer, another name for fragrance could be hidden in the label.
        • Because there's no regulation for this!
    • (27:32) Potential Health Problems

      • A lot of these health issues are triggered from respiratory issues.

        • Asthma
        • Skin rashes
        • Chemical burns
        • Poisoning
      • One 2010 study showed that people who used these products while pregnant had an increased risk of birth defects.
      • Even if a product is labeled "Formaldehyde-Free," preservatives can interact with 1,4 Dioxide to create and release formaldehyde into the air.
      • Another study showed the fumes of a highly scented laundry detergents or dryer sheets can vent out into the air, creating hazardous chemicals you then breathe.
    • (35:53) VOCs (Volatile Organic Compounds)

      • These can be in a number of different products (beyond cleaning products), but in cleaning supplies, they're known to be released from the chemicals used and contribute to chronic respiratory problems.
      • The American Lung Association says cleaning supplies are affecting your lung health. They recommend avoiding:
        • Aerosal spray products
        • Air fresheners
        • Chlorine bleach (never mix bleach with ammonia!)
        • Detergent
        • Dishwashing liquid
        • Dry cleaning chemicals
        • Rug and upholstery cleaners
        • Furniture and floor polish
        • Oven cleaners
      • Pre-paleo Sarah used to have bad adult asthma and literally could not walk through the fragrance section of a department store. Things are much better now that she's doing Paleo and AIP.
    • (42:02) Stacy's Safer Cleaning Product Recommendations

  • Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address!
  • Engage on social media! That's how we get feedback!
  • Thank you for listening

 

the paleo view podcast probiotics for infants and children

In this week's episode, Sarah and Stacy go one level deeper in the connection between gut health and probiotics, this time with a focus on infants and children. What factors impact the formation of the gut microbiome? How does a vaginal birth and breastfeeding affect a baby's gut bacteria species? And how can you support a healthy gut microbiome, especially in C-section or formula fed children?

Click here to listen in iTunes

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

The Paleo View (TPV), Episode 330: Probiotics for Infants and Children

    • (0:00) Intro
    • (0:40) News and views
      • Sarah says she is extra bubbly, but possibly not that coherent of a mood today. Who knows what will happen!
      • Sarah has come to the realization that we never really grow up, but she's learned that her capacity to juggle everything and "just keep swimming" has increased dramatically.
      • Stacy agrees and adds that this time of year results in a lot more stress - both good and bad - which can quickly fill our plates!
      • This week's topic is a continuation of last week's, The Link Between Carb Intolerance and Gut Health, but focused on infants and children, particularly those that aren't breast fed or are born via C-section.
    • (6:53) Kari's Question
      • "Hi Sarah and Stacy,First let me say that I love your show! I've been following AIP for a couple of years now, but just discovered the podcast. I love going through the old episodes (I just switched out all my Pampers baby wipes for Water Wipes!)Anyway, I recently read this article in the NY Times on the lack of B. infantis in babies. Would love to hear your thoughts on this. Is this a contributor to autoimmune issues? Is there really nothing we can do about it? I found a probiotic supplement (Evivo) - thoughts on giving this to my 1-year old? What about my 4 year old (who already has Graves and Hashimoto's)? Or even giving it to myself?? Thanks! Kari"
    • (10:00) The development of the gut microbiome
      •  Evidence shows there's some bacteria seeding our gut in utero. But the dominant exposure that sets our gut microbiome off on the right foot is exposure to the vaginal canal microbiome.
      • C-Section babies get exposure to bacteria from skin to skin contact, which does not produce as much beneficial bacteria as a vaginal delivery.
      • Stacy wants to make it abundantly clear that there is no judgement here on anyone's parenting techniques! Whether you had a vaginal delivery, C-Section, breastfeed/fed, or not, we support you! We're just sharing facts as well as suggestions for how to improve whatever situation you're in.
      • Sarah emphasizes that our gut microbiome changes as we age and there are many opportunities for exposure to beneficial bacteria.
      • Breast milk has a ton of bacteria including Bifidobacterium (including B. infantis - mentioned in the NY Times article), Lactobacillus, Enterococcus, and Clostridium. There are broad types of bacteria that encompass many different species that have important probiotic effects.
      • Typically a formula-fed baby's gut microbiome looks quite different than one who was breastfed. It's not necessarily the probiotics, more so the sugars in breast milk that aren't in formula. Breast milk has carbohydrates that babies can't digest and instead they feed the gut microbiome. Formula hasn't been able to replicate this yet.
      • If you're born via C-section or formula-fed, it increases risk of obesity, developing diabetes, asthma, etc. There is a correlation that if you have good bacteria in the beginning, it remains throughout your life. However, other factors such as socioeconomic factors, stress, poor sleep, etc, may be the more direct determinants of good bacteria.
      • The mother's gut microbial composition is really key because you can only pass on the good bacteria you have in your body.
    • (23:13) Bifidobacterium Infantis is a very key probiotic strain that has anti-inflammatory properties, is an immune modulator, vitamin producer, lactic acid producer (lowering the pH of the intestines, creating a good environment for other important species).
      • Has been used as a supplement to treat ulcerative colitis, psoriasis, chronic fatigue syndrome, autoimmune disease.
      • The NY Times article Kari referenced provides new research showing babies lacking B. Infantis are more likely to develop allergies, Type I Diabetes, and more likely to be overweight.
      • This strain is disappearing because there is a raise in C-sections and formulas, increasing use of antibiotics, and more sterile environments.
      • This one strain seems to be really, really important for basically setting up the gut microbiome environment later in life.
      • Study found that 9 out of 10 infants didn't have the B. Infantis bacteria in their guts.
      • If we don't have this, should we be supplementing with it?
      • You can do stool testing to see if B. Infantis is present in your child's stool before supplementing.
      • B. Infantis can be found in some foods like sauerkraut and yogurt. You can usually find the strains of bacteria used in the starter culture on the label.
      • Other types of exposure include playing in the dirt and babies putting everything in their mouths! These expose babies to environmental challenges to help educate their immune system.
      • If you are taking a probiotic of the wrong species, there's the potential to inhibit the growth of some good guys you might want.
      • Ultimately we want to feed our gut bacteria through our diet and lifestyle and also expose ourselves to as much variety as possible through probiotic foods and environments.
        • 60% of our gut bacteria comes from diet.
      • Back to Kari - Sarah says she can definitely try Evivo for her kids, but she can probably replicate that in a lot of ways by seeking out wild ferments or eating fermented foods that contain B. Infantis.
    • (46:30) Knowing what she knows now, what would Sarah do?
      • Stacy says that realistically, she was so busy doing so many other things for her kids' health (cloth diapers, breast feeding, co-sleeping) she didn't prioritize fermenting her own foods to feed to her children or giving them a probiotic. Instead, she prioritized skin to skin contact (especially since her boys were all born by C-section).
      • Sarah says knowing what she knows now, before having kids she would:
      • For a new baby, she would
        • Breastfeed
        • And if she didn't have a great gut microbiome (to pass on to her child), would supplement with Evivo.
        • She would have prioritized probiotics over the fear of milk or soy causing an allergy.
      • For kids 1+, she would do what she does now:
        • Make homemade water kefir
        • Buy good, local sauerkraut
        • Buy kombucha
        • Go camping, hiking, and visit lots of different environments like farms.
      • Stacy asks, if you have a C-section and you're unable to breastfeed, what would you do?
        • Sarah says she would've given her baby a B. Infantis probiotic like Evivo.
        • Once they could eat solid foods, she'd start feeding them fermented foods.
      • Sarah recommends having a conversation with your pediatrician about giving your baby a probiotic supplement. If you think there's a chance your baby will develop an allergy to the dairy proteins in the probiotic, definitely keep your pediatrician in the loop!
        • Signs of an allergy in infants: mucus or blood in the stools or colic.
        • If you don't jive with your doctor, find a new one that's more in line with your values.
      • Disclaimer: just because Sarah shares her choice, that doesn't mean it's the right choice for you. Do your research, consult your doctors, and make an educated choice... but we know you'll do that anyways! <3
    • (1:00:23) Stacy's family news
      • Shout out to Stacy's son, Cole, who made an incredible ham bone stew dinner!
      • Stacy's family had a family meeting about helping out around the house more. The boys were all for it! In fact, both Cole and Finn volunteered to cook two meals a week!
    • Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address!
    • Engage on social media! That's how we get feedback!
    • Thank you for listening

RESOURCES

NY Times article

the paleo view podcast episode 329

In this week's episode, Sarah and Stacy are addressing a reader question by diving into the connection between carb intolerance and gut health. What exactly is gut dysbiosis? What are most important foods for your gut microbiome health? Why are some bacteria species necessary for carb digestion? And what are the best types of probiotics to support a healthy gut?!

Click here to listen in iTunes

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

The Paleo View (TPV), Episode 329: The Link Between Carb Intolerance & Gut Health

    • (0:00) Intro
    • (0:40) News and views
        • Even though Sarah has a PhD, she sometimes has trouble using a coffee maker. Stacy's coffee maker, to be specific!
        • It's challenging
    • (3:45) Thanks to our podcast sponsor Just Thrive Probiotic, Sarah's recommended brand!
      • Just Thrive Probiotic is giving our amazing listeners 15% off with code PALEOVIEW15 at thriveprobiotic.com/thepaleoview!
      • Just Thrive probiotic is made from soil-based organisms which are very unique. They're from the genus, Bacillus, which is very resilient and capable of surviving in a wide variety of environments.
      • As our lives are getting more hygienic from being inside and rarely playing in the dirt, so we're getting fewer and fewer of these important bacteria.
      • These are spore-forming bacteria which makes them very resistant to stomach acid. You can actually cook with this probiotic because it's resilient up to 400+ degrees.
      • Normal bifidobacteria and lactobacillus don't usually take up resident in your gut. Just Thrive's Bacillus probiotic, however, survives and populates your gut!
      • Sarah is impressed by Just Thrive because they do their research and they really care about getting it right.
      • Stacy notes that it can be hard to notice a difference when you start taking a probiotic. She personally notices a reduction in her sugar cravings when she uses Just Thrive.
      • Just Thrive is dairy-free.
      • Always check with your doctor before starting a new supplement.
    • (16:30) Listener question
      • TeeDee says:"Be glad if you're still able to tolerate fruits, vegetables and anything that is fermented, cultured, aged, etc. I was going along quite well on paleo, then low carb, until I started to get a serious reaction to various foods. I had eliminated gluten a couple years ago when I found out it can be bad for people who've had their gall bladder removed (I had mine out at 19 yrs and am now 61) or who have issues with ibs or skin problems (rashes, hives, psoriasis). Cutting it out helped a lot, then I started breaking out on my face when I would eat any dairy, including aged cheddar, butter, etc. My face would start burning up and develop inflamed pustules all over, so I gave up all dairy, too. I needed to lose weight, so I adopted a ketogenic diet very low in carbs, and that helped with certain digestive issues (for the most part, but not all the way); it also cleared up my psoriasis, improved my mood a bit (I've had periods of severe major depressive disorder since my late teens and panic disorder so bad I couldn't step out my front door for years without my bowels emptying within seconds) and it allowed me to lose a good amount of weight when I kept fat intake on the lower/moderate side instead of high fat.Recently, however, the eruptions on my face were coming after eating small amounts of veg like several slices of cucumber, perhaps 2 or 3 cherry tomatoes with olive oil and apple cider vinegar in a salad. Even fruit or a pickle would cause it and I was at my wits end trying to figure out what had caused which outbreak. Finally, even spices on a piece of chicken such as granulated garlic or cayenne pepper could no longer be tolerated and I just wanted to cry as it seemed anything I ate triggered an outbreak. Something as simple as mineral water with 'natural flavors' like mango, etc. would cause it...chamomile tea, etc. etc. All had to be eliminated.Now, for the past 3 weeks, I can't eat anything but meat, chicken, fish and water. No coffee, no teas of any kind, just water to drink. I haven't tested all fish, but wild salmon is ok so far and I haven't tested seafood yet (I think I'm still getting over the shock of what has progressed and don't want another bad outbreak). I feel fine now, thankfully. I haven't had an outbreak in the past 3 weeks and my digestion feels very good and mood is now much better, but I'm still a bit stunned to find myself in this position. So, as I said, if you can tolerate certain foods in your diet, be grateful and have the utmost respect for your health at all times. Keep at it and don't let anyone pull you off track with junk foods, drinks, etc. just be happy to be healthy because it's all we've got. Life is too short to mess with out health. All the best!"
      • Stacy's and Sarah's hearts go out to TeeDee.
    • (23:06) Gut Dysbiosis
      • Ketogenic diets don't provide enough fat to support a healthy gut microbiome.
      • Sarah notes that when she and Stacy started their health journeys wanting to lose weight and get skinny, but their priorities have shifted to being healthy.
      • As Sarah is writing her microbiome books, she's discovering that eating vegetables for the fiber is of utmost importance.
      • Sarah says it's possible that what TeeDee is describing is an autoimmune condition called Hidradenitis Suppurativa.
      • When people only feel good eating meat and water, it's usually tied to gut dysbiosis.
      • Researchers have tied the gut microbiome to just about every skin condition. This connection is the Gut-Skin axis. A variety of studies have changed gut microbiome composition via antibiotics, probiotics, or probiotics, and that has cured the skin condition.
      • Like "leaky gut," "leaky skin" is a thing. Your skin requires certain nutrients to be healthy like Vitamin A, D, Zinc, etc.
        • (31:51) Quick summary of the most important things for gut microbiome health:

          • A variety of vegetables
          • Nuts and seeds
          • Fish
          • Don't eat too much fat, especially saturated fat
          • Mono-unsaturated fats and omega-3 polyunsaturated fats are good
          • The microbiome responds to the hormone environment (stress = gut dysbiosis).
          • Our gut microbiome needs us to eat Vitamin A, D, E, K1, and all the minerals because they can't make them.
          • Adequate protein
          • Active lifestyle
          • Sleep
          • Exposure to a variety of new bacteria species
    • (35:50) Why Bascillus-Based Probiotics
      • If you experience complete carbohydrate intolerance (like TeeDee), what do you do?

        • Bacteria helps us process carbs. When you're missing this type of bacteria, your body can't break carbs down, which can lead to a strange metabolism.
        • One recommendation is to reintroduce these carb-processing bacteria back to your gut.
        • One such bacteria, is Bascillus, a keystone species that holds everything together (like a keystone in an arch).
      • Bascillus produces up to 800 antibiotics. Some of them will kill pathogenic bacteria, other will kill other specific bacteria. They control the growth of many bacteria strains.
      • Bascillus ferments carbs and protein and turns those into food that other bacteria in the gut microbiome can eat.
      • Bascillus subtilis completely drives the restoration of microbial diversity after infection and stabilizes the microbiome.
      • There are 7 or 8 species of Bascillus that have been very well studied and have probiotic benefits. Just Thrive Probiotics contains 4 of these.
      • Benefits of the Bascillus species in Just Thrive Probiotics:
        • Bacillus subtilis HU58
        • Bacillus indicus HU36
        • Bacillus coagulans
        • Bacillus clausii
      • One study showed that using a probiotic containing the strains found in Just Thrive Probiotics for just 30 days helped to heal leaky gut.
    • (58:17) What this all means for TeeDee
      • First, talk to your doctor.
      • A potential protocol could look like:
        • Take Just Thrive Probiotics
        • Start to reintroduce fruits and vegetables to your diet via smoothies and soups (the fiber is partially broke down so they're easier for your gut bacteria to ferment). Gradually increase exposure to vegetables, keeping intake below the level of problematic GI symptoms. A little gas is normal - it's a sign of fermentation.
        • Increase exposure to beneficial strains of Bifidobacterium and lactobacillus by eating raw fermented vegetables like sauerkraut.
        • If your symptoms sound like the autoimmune condition try the Autoimmune Protocol.
        • Switch to more seafood, olive oil, not too high fat.
        • Test Vitamin D levels
        • Stay hydrated (steer clear of alkaline water - our gut bacteria don't like it)
        • Get good sleep
        • Be active but don't over do it
      • You may need to do stool testing (parasites, candida, severe dysbiosis, other infections like H. pylori) and/or SIBO testing to hone in on other possible culprits that won’t be fixed with probiotics, vegetables and seafood. If something turns up positive here, work with your doctor on antimicrobial protocols. Probiotics and a microbiome-supporting diet will still help, but need to be layered on top of other treatments.
      • Stacy reminds you to always listen to your body and check in on what's going on. Pay attention to your stools. It's possible TeeDee isn't producing much stomach acid because her body doesn't need a lot of it to break vegetables down.
    • Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address!
    • Engage on social media! That's how we get feedback!
    • Thank you for listening

Resources

Episode 140: The Danger of Ketogenic Diets Episode 316: Is The Carnivore Diet Healthy? Episode 305: Why Insulin Is Important and Awesome Episode 301: Sunscreen, Sun Exposure & Sunburns the paleo view podcast episode 329 the link between carb intolerance and gut health

the paleo view podcast episode 328 the amazing health benefits of drinking tea

In this week's episode, Stacy and Sarah dive deep into the health benefits of tea! What makes tea so darn good for you? What types of tea are best for your microbiome? Which teas should you avoid at all costs? And is caffeine bad for you?

Click here to listen in iTunes

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

The Paleo View (TPV), Episode 328: The Amazing Health Benefits of Drinking Tea

    • (0:00) Intro
    • (0:40) News and views
        • Whoops! Stacy and Sarah did not deliver any special extras (like a Facebook Live) as promised last episode. While they were together during the Thanksgiving weekend they hung out with their families, ate great food, played board games, and snuggled with Stacy's new puppy, Penelope.
        • Stacy accidentally "dairy-ed" Sarah's daughter. Despite her best attempts to provide a dairy-free muffin alternative, it happened.
          • But Sarah says, there's a lot of value and knowledge to be gained when things "go wrong"! For example, Sarah's daughter hasn't had dairy in two years and this proved that dairy still doesn't work for her.
    • (8:42) Today's topic: Tea!
      • In researching her new microbiome-based book (coming soon!), Sarah has learned so much new information about foods that support the gut - in ways that you wouldn't even think of.

        • The gut literally controls every system in your body.
      • Tea is one of these often overlooked foods that are amazing for your gut!
      • A huge thanks to today's show sponsor, Pique Tea!
        • Pique is currently offering all our listeners up to 28% off their exclusive Tea Crystals bundles + free shipping! Go to piquetea.life/thepaleoview!
        • Pique Tea is unique because it comes as crystals versus in a tea bag, which is way better because most tea bags are usually low quality and contain BPA.
        • These tea crystals instantly dissolve in hot water. Pique Tea also has a line of iced tea-friendly tea crystals.
        • As a tea snob (seriously, her relatives had tea with the Queen), Sarah says Pique Tea tastes great no matter how you brew it. And it's so convenient!
        • Pique Tea is also triple checked for toxins so you can rest assured it's very high quality.
    • (19:39) Why it's good to drink tea
      • It's all about the polyphenols! Tea has something like 2,000 compounds in it, over 200 of which are polyphenols.
      • When Sarah is talking about tea and the research, she really means tea that's from the Camellia sinensis plant, which is not to be confused with herbal teas. This encompasses green, white, and black tea.
        • Herbal teas are definitely beneficial, but they're different.
      • The length of the fermentation is what makes white, green, and black teas different.
        • White tea is the least fermented.
        • Green tea is 10-80% fermented.
        • Black tea is 100% fermented.
        • The location where the tea plants are grown also affects the flavor.
      • Added flavoring herbs and spices (jasmine, etc) provide more phytochemicals and polyphenols which are a good thing!
      • Green and black teas contain caffeine and are incredibly rich in phytochemicals.
        • Green and black tea have 20x more polyphenols than an herbal tea like chamomile.
        • This has to do with the fermentation.
      • At this point, it's hard to say that one tea - white vs green vs black - is better than the other.
    • (28:32) Health benefits of tea
      • The strongest research on tea is in Type II Diabetes and Cardiovascular Disease risk.
      • With Cardiovascular Disease risk, there have been intervention studies showing that drinking tea can lower cholesterol, blood pressure, and inflammatory, all of which are markers for CVD.
      • Can lower the risk of some kinds of cancers (liver has the best research at this point).
      • Tea consumption appears to increase bone mineral density, which reduces osteoporosis and related fractures.
        • Stacy asks if this is related to nutrient density, but Sarah doesn't think so because tea isn't high in nutrients that promote bone health. She thinks there's more of a connection between bone forming cells.
      • Tea lowers your risk of kidney stones, even though it contains oxalates.
      • Can also prevent age-associated cognitive decline.
    • (39:50) High quality vs conventional tea
      • Stacy reiterates that the quality of the tea really matters when it comes to reaping these benefits. Be weary of cheap teas on the grocery store shelf because they're often not high quality and the tea bags (especially when put in hot water) can introduce toxins.
      • Sarah backs this up with science! Conventional tea is one of the crops most highly contaminated with pesticides. This can interfere with immune and endocrine function.
      • There are also studies that look at the polyphenol content of tea. They measured the different polyphenol content of ten or so different teas and they found the more expensive teas had up to 5x more polyphenols than the cheap teas. Quality matters!
        • For context, Pique Tea tests antioxidant levels and their teas are 12x better than your average grocery store tea.
    • (44:00) What about the caffeine in tea?
      • Some of the benefits of tea are mediated through caffeine.
      • Caffeine has some health benefits. It's anti-inflammatory to an extent.
      • The nuero-protective effects of tea are attributed to the caffeine content.
      • Caffeine content:
        • Coffee has an average of 95mg of caffeine per cup
        • Black tea has about 40mg per cup
        • Green tea: 20-35mg per cup
        • White tea: 1-15mg per cup
        • Decaf coffee: 20ish mg per cup
      • Fermentation affects the caffeine content.
    • (50:19) How tea polyphenols affect the gut microbiome
      • Tea polyphenols appear to support the growth of the most important probiotic bacteria, Bifidobacterium and Lactobacillus.
      • Tea polyphenols also have some antiviral and antimicrobial properties which inhibit the growth of pathogenic strains.
      • Studies show both green and black tea increases both microbial diversity (most important aspect of a healthy microbiome) and increase Bifidobacterium and Lactobacillus, and shift the microbiome from an obesity microbiome to a lean microbiome.
      • One study showed just 10 days of drinking green tea 3 times a day increased Bifidobacterium and inhibited the growth of pathogenic strains.
    • Don't forget, Pique is currently offering all our listeners up to 28% off their exclusive Tea Crystals bundles + free shipping! Go to piquetea.life/thepaleoview!
    • Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address!
    • Engage on social media! That's how we get feedback!
    • Thank you for listening

Resources  

the paleo view podcast our thanksgiving traditions

In this check in episode, Stacy and Sarah discuss their Thanksgiving plans (they're celebrating Thanksgiving together!) and some of their favorite holiday traditions from gifting experiences over things and why you should save your turkey carcass for a delicious bone broth!

Click here to listen in iTunes

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

The Paleo View (TPV), Episode 327: Our Thanksgiving Traditions

    • (0:00) Intro
    • (0:40) News and views
      • Sarah's and Stacy's families are celebrating Thanksgiving together! And the family of Russ Crandall, The Domestic Man, will be joining as well!
      • Stacy is hosting not one, but two Thanksgiving parties cause she's just an overachiever like that ;)
      • Sarah doesn't have a circular pie dish so she's going to make a rectangular pumpkin pie! She's using the crust recipe from Paleo Principles, not the one from the blog.
      • Happy birthday to Sarah! She celebrated her birthday on Saturday.
    • (12:40) This is a check in show!
    • Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address!
    • Engage on social media! That's how we get feedback!
    • Thank you for listening

Resources The Best Paleo Pumpkin Pie The Paleo View Episode 15: Holiday Recovery The Paleo View Episode 21: Sugar Detox The Paleo View Episode 71: Sugar Detox Episode 98: The Bone Broth Show Episode 313: The Bone Broth Show Part 2 Episode 120: More on Broth

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