The Bugs in Your Belly

This Saturday just passed I attended an extremely worthwhile workshop by Nourish Co on Mindful Marketing – basically marketing for health-related businesses, with a specific focus on using social media (e.g. blogs). I walked away from this course with a full brain – a little overwhelmed but also very inspired. Anyways, the reason I mention it here is one of Rebecca's tips was to limit blog posts to 450 words. Mine tend to be around the 1500 mark, and considering I have already used up around 100 words explaining my need to cull, you can see how much I suck at this! So beginning now, I will aim to keep my posts shorter and more regular….

This one starts here (above-mentioned words not counted)

“Acidophilus freaks me out!” 

(actual quote from my hilarious uni friend, Liv)

Did you know that there are 10 times more bacteria in your gut than there are cells in your ENTIRE body? Do you have any idea how huge a role these little babies play in your overall health, happiness and well-being (hint – REALLY huge role!!). While we may think we have control over them, in reality they have much more control over us, with the potential to make or break us depending on how kind we are to them (don’t think about this too hard or you may wig out a little). 

(Completely unrelated side note - this is what comes up when you put "wig out" into YouTube)

Apologies - I was struggling for picture/video ideas for this post. Hope it brightened your day! 

The alternative was an image of gut bacteria:

How incredibly BORING!!

More and more research is emerging in the field of gut microbiota (fancy scientific term for “bugs in your belly”) showing the vast roles they play in your health. Just last week I attended a fascinating webinar by the Nutrition Society of Australia on gut health, and I’d like to share some of the take-aways in easy to absorb bullet points:

• Gut health is determined by the balance of bacteria located within (i.e. you want more of the good, like acidophilus, and less of the bad, such as E.Coli). Considering your gut is the largest endocrine (hormone-producing) organ of the body, you kind of want to get this balance right
• Imbalances in gut bacteria have been linked to many conditions, ranging from digestive disorders such as Chrohn’s and coeliac disease, to mental and behavioural conditions such as ADHD, autism and depression, and metabolic diseases such as obesity and diabetes!
• The bugs in your belly can determine how much nutrition you obtain from your food and can assist in the production of vitamins K, B12, folate and biotin, as well as bile acids which aid in fat digestion
• There are hundreds and hundreds of different types of bacteria in our tummies. Most pro-biotic supplements represent just a few percent of our gut bacteria…perhaps increasing your pro-biotics from foods would be a wiser, more beneficial option?
• Alcohol can cause bacterial overgrowth in the small intestine (out of bounds for the bugs – their hood is lower down in the large intestine), which can lead to a leaky gut whereby bacteria and other uninvited guests can get into our bloodstream and cause widespread damage in our body
• Aspartame, often found in diet soft drinks, can modify populations of bacteria and can get converted to methanol and formaldehyde! Very bad. Very very bad! Avoid!
• Stress can throw out the balance by increasing pathogenic (“bad”) bacteria and decreasing beneficial bacteria. More reason to take a chill pill!

I’ve done it (just)! There is so much more to say, but I'll leave you hanging a little. You're busting with anticipation already, aren't you? Next post we’ll look at how to nourish your gut flora with food….
(437 words, not including intro and extra tid bits I put in at the last minute)

The most delicious vegetable on the planet?

I have a food obsession. It’s not chocolate (although I am partial to the odd square of dark goodness). It’s not lollies (haven’t had those bad boys in a long time). And it’s not ice-cream (rash-inducing and best avoided). It is….drumroll please….SWEET POTATO!!

It should come as no surprise to you, me being the nerd that I am, that my favourite food du jour is a vegetable, but before you scoff at me and roll your eyes in a “ that’s-so-typical-you’re-so-boring-can’t-you-ever-just indulge-in-something-naughty- like-the-rest-of-us” kind of way (don’t pretend you’re not doing it – I’ve seen it many times – believe it or not, eye rolling is quite obvious to the eye-rollee), hear me out. And to those of you who are in the “oh my god she’s eating carbs” camp….whatevs! No, just kidding – I will explain my rationale behind my carb-fest (if you could even call it that).

So what’s with the carbs?

Often a paleo/primal lifestyle conjures up images such as this:

….where “cavemen” dine on meat for breakfast, lunch and dinner, making it an inherently low carb, high protein diet. However, our ancestors originated from a range of different geographical and cultural environments. For example, the Inuit (eskimos) survived on a high-fat diet of meat and blubber, the Maasai in Africa preferred milk, blood and meat, whereas the Kitavans of Papua New Guinea apparently dined predominantly on tubers (e.g. sweet potato), fruit, coconut and fish. What ALL of these cultures had in common though were the following:

• They were free of many diseases we suffer from today (obesity, heart disease, diabetes, autoimmune conditions)
• They ate FRESH food or they fermented fresh food which improved in nutritional value over time. Believe it or not they didn’t have  Twinkies back then
• The food they ate was of HIGH QUALITY – no chemicals, no added hormones, no factory farming

What should we take from this little reflection on the past? Aside from the fact that quality is of utmost importance when it comes to food, we should recognise that THERE IS NO ONE SIZE FITS ALL DIET! We are all different and so have different needs, and these needs may also change throughout your life. What works for you now may not work for you in 10 or even 5 years time. If you want optimal health, you need to learn to listen to your body – if something isn’t working for you, then change it!

So why the paleo diet?
Well, I like the way Chris Kresser puts it – the paleo diet should be viewed as more of a “paleo template” – a starting point to build upon. When you start with the basics of meat, non-starchy veg, a little fruit, eggs and some good sources of fat you are essentially starting with a clean slate – resetting your body or, if you would like a more PR-ish term, you could possibly call it a “detox” by eliminating potentially toxic foods such as grains, legumes and dairy, which some people may tolerate however you won’t know if you do or don’t until you remove them from your diet for a period of time (30days at least). 

Umm – you haven’t addressed this whole “carbs” thing yet…..
Queen of waffling I am! Apologies! So when it comes to starchy vegies, the paleo community are somewhat divided – some say avoid them – sugar is sugar is sugar, while others say they may play a beneficial role in the diet. Lately, I have found the latter to be true for me. 
Previously I have not avoided starchy vegies, but I have simply consumed them as a post-workout snack. Why? Because exercise increases your muscles sensitivity to insulin and also allows non-insulin mediated glucose transport (i.e. when glucose doesn’t require insulin to get into the muscle cells to be stored as glycogen).  However, recently there has been talk of perhaps increasing the overall amount of carbohydrate in the diet by way of starchy vegies (as opposed to things like bread and pasta which are relatively devoid of nutrients and can cause digestive problems) with meals. 

But why???
Well, the reason why we do not need to consume copious amounts of carbs in the diet is because the body can actually make it’s own glucose from amino acids (proteins) by way of gluconeogenesis. Ergo we could survive on a diet of fat and protein. However, this process requires the production of the hormone cortisol, which is our stress hormone. Now this is all good and well if you keep your stress levels in check in other aspects of your life, but if, like me, you are a bit of a stress-head with already raised cortisol levels, you may want to avoid increasing them further. Why? Well for one, if you are over-producing your stress hormones, there is a chance you are doing so at the expense of your sex hormones(read - low sex drive and impaired reproductive function) – a process termed “the pregnenalone steal”(more on this another time). A little starchness here and there could potentially help provide a small amount of glucose, thereby minimising gluconeogenesis and cortisol increases. 

So, being the little experimenter I am, I thought I would give this a shot. I started including some form of starch (mainly at lunch and dinner) to see what would happen. What happened???? Drumroll please (loving the drums today)…….nothing drastic, although I do find my energy levels have improved slightly, along with slightly better digestion and my co-experimenter (Az) reports improved mood. On the flip side, no negative effects have been noted by either subject. 
Now please note that our experiment of n=2 (that means 2 people participated) proves sweet F.A. 

How do you know if you should start including some starchy veg in your diet? Try it and see! Take them out for a while (around 30 days), see how you feel then re-introduce them and again, note how you feel. If you feel better with them, then there’s your answer!

However (a lot of caveats with this one!) I probably would recommend keeping starchy veg to a minimum if you have any issues with blood sugar regulation. How to know? If any of the following apply to you, maybe take them out for a while:

• You are starving less than 4-5hrs after a meal
• When you get to this starving state you:

- Are irritable and angry ("Hangry")
- Are tired and can’t concentrate
- Are dizzy/light-headed/shaky
- Feel like you could chew someone’s arm off

If these do not apply to you, then might I suggest trying the humble, yet insanely delicious, sweet potato with some of your meals. 

Back to the sweet potato goodness

This amazing morsel of goodness doesn’t just provide carbs in a tasty package, the sweet potato is also high in fibre (equivalent to that in a serving of oats – take THAT Uncle Toby’s!), which we all seem to be soooo obsessed with. This little baby is also a rich source of beta-carotene which can be converted to vitamin A in the body (although animal sources of this invaluable nutrient are superior), which is essential for reproduction, vision and immune function.  It’s also going to give you a hit of vitamin C, vitamin B6, potassium, magnesium, manganese, iron and vitamin E. Woo hoo!

OK, so how to cook it? Here are 3 stupidly simple and delicious ways to eat the sweet potato:
1. Baked in coconut oil
The best kind for this kind of cooking is the purple skinned, white flesh variety which literally tastes like a dessert. Heat the oven to 120 degrees celcius and melt about 1tbspn of coconut oil in a baking dish. Wash the sweet potato and cut it into rounds, then coat it in the melted coconut oil in the pan, sprinkle with salt and bake for around 30-40mins turning once until soft and gooey in the middle. 

2. Sweet potato mash
Sooo much better than your average white potato mash. I like the orange flesh variety for this style of cooking. Peel, chop, steam and mash with any combination of coconut oil, butter, coconut milk and salt. 

3. Sweet potato soldiers
One of my uni friends actually suggested this one. Cut the sweet potato up like chips – bake or fry them in some coconut oil and a little salt. Once cooked, use them in place of bread as soldiers to dip into soft boiled eggs. Yumm! Or I guess you could just eat them as chips. The world is your oyster!

So what are you waiting for? Go and experiment with the delicious and nutritious sweet potato! If you have any other suggestions of how to eat the sweet potato, please throw them my way! Or if you would like some more sweet potato porn, check out "Sweet Potato Power" by Ashley Tudor

Is exercise making you fat and sick?

Hey friends! You probably guessed that uni has resumed given my utter neglect for this blog. Apologies!! I will endeavour to get a couple out over the next few weeks. But in the meantime, my fantastic other half has once again come through with the goods for you. Woo hoo! Nothing like a good guest post to mix things up a little. 

Note: images, videos, emphasis and (probably useless) comments in purple added by Kate! 

OK so you’ve been eating well, training hard and yet you’re just not losing any weight. In fact that layer of belly fat seems to be getting bigger! What’s worse is you can’t shake this!

In desperation you decide to up the training…

Sound familiar?

As hot as this chick is, this is NOT the right attitude to have with training! She's a model people! That bar probably doesn't even have any weight on it! (Image courtesy of Jan Hutnan who keeps tagging me in photos such as this on FB. Thanks??? Jan). 

The "Calories In vs Calories" Out Fallacy
Many of our training beliefs have been built around this concept of calories in vs calories out i.e. "If I eat a chocolate that is 200 calories I need to do X amount of time on the rower, bike etc to burn it off". Unfortunately the numbers just aren’t that clean and can be heavily influenced my many biological and environmental factors, such as:

• Gut flora health
• Genetic tolerance 
• Foods' individual influence on endocrine (hormone) system
• Sleep quality and quantity of the individual
• How balanced your endocrine system is
• How much environmental toxins you’ve been exposed to
• How much fat you’re currently carrying

All of these factors (and probably more) have a significant influence over how your body will deal with that 200 calories you just ate. 


Why Do We Exercise?
Well, if we’re not worried about how many calories we’re burning per session, what are we trying to do with exercise? Easy:

Feel, Look and Perform Better

As you know the benefits of exercise are many:


• Increase immune system function
• Maintain body composition
• Slow aging process
• Stress management
• Decrease risk of diseases such as diabetes, cardiovascular disease and osteoporosis
• Decrease risk of depression and anxiety
• Increase feel good hormone serotonin
• Slow aging process down in the brain (i.e. dementia)

As fantastic as this magic bullet is we need to remember just because some is good doesn’t mean more is necessarily better.


The reality is that at the end of every workout, you’re in worse shape than when you started. (Oh great!) But with adequate rest, hydration and of course fresh, whole foods your body will adapt to cope with these specific stresses which you place on it.


Back To The Belly Fat
The body is such a fantastically put together machine. If you’re aware and prepared to listen and look it will give you clues on how it is feeling, functioning and how efficiently it is performing.
It’s a very common pattern to see someone with a very lean upper and lower body but with a soft midsection.

This soft midsection is often an indicator that there is too much cortisol in the blood. Cortisol is the stress hormone. Again - some is good and in fact vital for survival, but too much can affect where you store your fat. A rise in cortisol can be driven by many factors.



• Food intolerances
• Environmental toxins
• Sleep quality and quantity
• Excessive training
• Emotional stress
• Being chased by a lion

Today we’re going to consider how we can manipulate our exercise routine to minimise the stress on the system when needed, which will in turn accelerate your results.

Great! Less work for better results. Sounds good to me!

“But I Use Exercise To Control My Stress”
I agree exercise can be one of the best tools you can have for dealing with this modern world and all the stress it throws at you from all angles. The key is realising that if some is good, more is not always better. 

At the end of the day training is just another stress on your system. The key to getting the most out of your training is to understand where you are on the stress continuum. What days do you turn up the heat? What days to you chill out?


How hard should I train today?
A big step towards optimising your training and health is to perform a quick daily assessment.
Ask yourself these quick questions to get a better understanding of where you are on the stress continuum:


• How did I sleep? How long for and how was the quality?
• When did I last train? (e.g. if you trained this morning, you probably don't need to train again this afternoon - get outside and enjoy life!)
• How is my motivation to train today?
• How are my energy levels?
• When did I last eat? (this is very individual - some people train better in a fasted state, others need a little somethin' somethin' in their belly...yes, I meant to write it twice)
• What sort of day/week have I got ahead?
• Am I feeling tight or injured at the moment? (pushing through injury will quite literally floor you! I'm working through this at the moment....although I have managed to get off the floor)


This is by no means a complete list and please feel free to add specific questions that are relevant to your lifestyle. Give yourself a score out of 10 (clearly there are not 10 questions - it's more of an overall rating). If you get a 9 or 10/10 then you’re good to go. Game on…it’s hammer time.....

(Surely you saw that one coming!!)

If you’re only a 5/10 then you do your planned session but reduce the volume (i.e. less sets and/or less reps).

If your score comes out at a 2/10 then maybe it’s time for a rest day or a light walk outside to help your body regenerate, then you can hit it hard again when your energy levels come up.


Callaghan, You’re Getting Soft In Your Old Age! (clearly referring to A.Callaghan, not K.Callaghan)
So this all sounds good in theory but isn’t just another example of taking the soft option.
A great example of what can be achieved when these concepts are utilised is to take a look at the athletes competing in the Olympics. Many of these athletes have worked for four years+ to arrive at the Olympics in peak physical condition. This is achieved by constantly listening to their body, tweaking the volume and intensity, and maintaining the belief that each part of the puzzle is taking them a step closer to their goal or dream.


Enjoy the Journey
The advantage an athlete has is that they have a very defined goal and time line i.e. compete at the Olympics 2012. We need to remember that for peak performance and optimal health one workout has very little impact. But consistent positive habits over a period of time have the potential to create massive change on how you look, feel and perform now and over the last 30-40 years of your life. If in doubt you’re better to under-train and then come back another day to take on the battle.

Every session doesn’t have to be a fight to the death.

Conclusion

There is nothing tougher than watching someone work incredibly hard and not get the results they deserve. The truth of the matter is your training should be as individualised as your eating.

The idea behind this article was to give you a deeper understanding of the positive and negative effects exercise can have on your body and how you can tweak your program to get maximum results.No need to worry about how many calories you’re burning but instead be aware of where you are on the stress continuum.

The next instalment will be on how to train to spike your anabolic hormones and slow the aging process.  

Aaron Callaghan

Director, Primal Fitness

http://www.primal-fitness.com.au/ 

Recipe for a perfect Sunday lunch

Ingredients:

• ·         A small handful of friends (and a gorgeous puppy for good measure)
• ·         Some good quality red wine (and a couple of cheeky glasses of Bolly)
• ·         Delicious whole food cooked to perfection

Instructions:

Combine all ingredients together around a dining table and enjoy!

This was our day yesterday. It was perfection in every way, shape and form – the company, the food and the wine.  And the best part? It was all “primal”. That’s right! No grains, legumes or sugar (bar the Bolly)! Rach and Robbo, the hosts with the most set to task early in the week to create a menu that was both delicious and nutritious (and suitable for us special snowflakes) and the result was above and beyond our expectations!

So what did we have?

Appetiser:

• Platters of prosciutto and smoked salmon

Main:

• Slow-cooked lamb shoulder, along with the juices (I may post the recipe for this one if I can coax it out of Robbo)
• Sweet potato puree
• Roasted carrots, parsnips and eschallots
• Steamed broccoli
• Fresh peas with fetta and mint
• Cabbage slaw with olive oil and parmesan

Dessert:

• Grain-free, sugar-free cherry tart

Now Robbo is quite the cook. This lunch was fancy-pants gourmet. And seriously – all “primal”-friendly!

Robbo carving up his delicious "experimental" Cherry tart in my dream kitchen

Close-up of said Cherry Tart

OK, so the purpose of this post was not to gloat about how fabulous my Sunday was. The purpose was to show you that eating paleo or primal does not have to equal lack of flavour or pizazz (haven’t used that word in a while!). In fact, when you take out the flours, the sugars and all of the other processed junk, you are able to really experience all the flavours that the food has to offer. You see, flour is simply a dodgy filler with no nutritional value (quite the opposite – it has anti-nutrient properties….dodgy!) – take it out of baked goods and you are left with something more nutritious and more dense (i.e. richer in flavour).

What about for gravy? Use arrowroot powder to thicken or none at all. We simply drizzled some juices over the meat. Alternatively you could serve the juices as a consommé beforehand – it tastes fantastic and is incredibly nutritious, containing minerals, collagen and glycosaminoglycans (great for joint health) that have seeped out of the bones during the cooking process (an acidic medium, such as wine or vinegar, helps to draw the minerals out of bones when slow-cooking).

And sugar? Well the sugar that we add to foods is there to “enhance” flavours, but in reality, what it is doing is dulling our taste-buds to the point where we will need more and more over time to continue to enjoy the foods. Take sugar out of your diet for 30 days and I can guarantee your sense of taste will increase, enabling you to appreciate a greater spectrum of flavours and textures.

Despite the deliciousness (that’s actually a word! Microsoft didn’t try to correct me!), the best part for me was the joy that Robbo got out of taking on the “primal challenge” and creating something new and different that turned out to be a huge success with all attendees, even 13 year old Darcy, who is apparently quite the food critic!

Now, it's no secret that I don’t like the word “diet”. To me, it suggests deprivation. Using symbols:

Diet = Deprivation ≠ Long-term success/happiness

Unfortunately, my future job title is going to contain this very word. And I don’t really want to be known as a “deprivationist” (dietitian/nutritionist). Healthy eating should be something that can be maintained and enjoyed for all people throughout their entire life. Don’t get me wrong, I love seeing clients’ body composition change after adopting the paleo/primal lifestyle, but nothing pleases me more than being able to add to, rather than take away, elements of people’s life and then hear these types of statements:

“It’s actually quite easy!”

“I am loving the food!”

“… and I don’t even feel hungry!”

"Are you sure it's OK for me? It tastes SO good!"

To me, THAT is success!

And finally what I would like you to take out of this post is to RELAX! Take time to enjoy the company of good friends over a long lunch and maybe a couple of glasses of good quality wine. All too often we are so busy with being busy that we forget to live. So this weekend (or sometime in the near future), stop being so busy, get a group of friends together and ENJOY LIFE!! Just like Tommy:

Paleo-ish No-bake Mixed Berry "Cheese"cake

Just the other night I discovered that my husband’s favourite dessert is (or was) cheesecake! It has only taken me 6 years to discover this (bad wife, I know)! The finding came about after he was speaking with a client who was expressing her difficulty in following the “paleo” diet. He decided to ask her what the worst thing she has recently eaten was. The answer? Cheesecake!! 


So naturally, there was only one thing for me to do…..make a paleo-style cheesecake that was in line with our nutritional philosophy (free of grains, dairy and processed junk; made with whole foods and a touch of love) and at the same time incredibly delicious. After searching, tweaking and creating I can happily say I created a dessert that ticked all the boxes. This little baby was approved not only by my husband (who was not too happy about having to share it), but also my fellow personal trainers and all of our clients that we trained the following morning at Primal Fitness! Not only that, but it was up against some pretty tough competition as Lachy, our Primal Fitness Masterchef, had also whipped up an insanely delicious pecan pie (also Primal-approved). Yes, it was (and has been for the past few weeks) a Primal Fitness bake-off. 


Another layer of challenge was added on with the 3rd member of the bake-off team, Tracey-Anne, following a FODMAPs diet at the moment to help with some digestive issues she has experienced throughout her life. If you currently suffer from digestive problems (i.e. irritable bowel syndrome), and a general paleo-ish diet hasn’t helped, perhaps FODMAPs would be worth a shot!


Anywho – this whole FODMAPs business limited what could be added to the baked goods. 
While not 100% FODMAPs, the cheesecake is mostly there and could be tweaked to get it over the line if necessary. 


I also decided to make quite an occasion of it and made my husband’s favourite dinner – Slow Cooked Beef Ribs (amazing recipe from Civilised Caveman), serving the broth as an entrée (kind of like a consommé – fancy, right?) and dishing up some mashed sweet potato and roasted cauliflower to accompany the main. Yes, I was definitely in the good-books that night!


OK, enough blabbering on. Here it is:


Paleo-ish No-bake Mixed Berry “Cheese”cake


Grain-free crust:

• 1 ½ cups raw macadamias
• ½ cup medjool dates, pitted and roughly chopped
• ¼ cup shredded dried coconut

Dairy-free filling:

• 3 cups cashews, soaked for 1-2hrs
• ¾ cup fresh lemon juice (around 3 juicy lemons – buy extra just in case)
• ¾ cup organic maple syrup (the real stuff, not the imitation kind – yes, the real stuff is expensive)
• ¾ cup extra virgin coconut oil, melted
• ½ - 1tsp vanilla bean powder (add a small amount and taste test before adding more; can use 1tbp pure vanilla extract instead if desired)

Fruit topping:

• 1 cup each frozen blueberries and raspberries, allow to thaw slightly
• ½ cup medjool dates, pitted and chopped roughly

Instructions:
Crust: 

• Blend nuts and dates in a food processor until well-processed. 
• Sprinkle coconut on base of cheesecake pan (or whatever you are going to “cook” it in) – this will prevent the mix from sticking to the base and will also add texture and flavour
• Press the nut/date mixture down into the pan to form a crust

Filling:

• Blend all ingredients in a food processor until smooth. Spoon mixture evenly over the crust. Place in freezer for around 1hr

Topping:

• Blend all ingredients in food processor until smooth. Take cake out of freezer and spoon berry mixture evenly over the top. Return to freezer.
• This can be kept in the freezer until around an hour before you would like to eat it. It’s also nice frozen – whatever floats your boat! 

Now remember, while this is a much healthier version of a traditional cheesecake, and also a great option for us special snowflakes who can’t handle (or just choose to avoid) dairy and/or gluten, it is still a dessert and should be treated as such, enjoyed on special occasions only. It is not a breakfast alternative, although to be completely honest it is probably more nutritious than 99% of the breakfast cereals available, so if you are currently eating some form of packaged, sugar-coated cardboard for breakfast and want to improve your diet, then sure – go ahead and have this cheesecake for brekkie! But for all of you who have your diet pretty dialled in, here are just a few reasons to keep this as a special treat:

• It is jam-packed full of nuts which, while nutritious in small doses, in large quantities they can cause problems with digestion due to a high amount of phytic acid/phytates. For more on nuts and phytates, check out my post here. 
• Maple syrup, while also beneficial in small doses (only if it is the real deal), is still essentially glucose, which causes spikes in insulin (though not as much as sugar, agave or high-fructose corn syrup) and can disturb overall health and wellness.
• It jam-packed full of nuts and organic maple syrup…..so it is one VERY expensive (yet insanely delicious) cheesecake!!

Why have I called it “paleo-ish” and not simply “paleo”?? Well the paleo lifestyle is based on how our hunter-gatherer ancestors lived and ate and I just haven’t come across any evidence that shows paleo-man whipping up a storm in his high speed food processor. Go figure! I’m also pretty sure that they would never have bothered to shell 1.5 cups of macadamias just to blend them up, given that they come like this in nature and would be hard as hell to crack open:

But, here we are in the modern world, with pre-shelled nuts and very handy kitchen tools, so let’s just enjoy the goods in moderation….and preferably in good company!

Growing Healthy Babies....Naturally pt.2

OK, so part 2 of the “Growing Healthy Babies” workshop with Soulla was extremely eye-opening for me. While part 1 was reinforcing a lot of the information I already know, this session sufficiently filled my brain with new concepts. It was also a longer session, so there is no way I will be able to fill you in on everything, but I will give you a little food for thought and some places to look for further info.

I also want to say right off the bat that some of you may not agree with the concepts discussed. That is fine – everyone is entitled to their own views and opinions. The important thing, I believe, is in understanding why you feel a certain way. If it is simply because the alternative “just isn’t normal”, then perhaps you might consider opening up to new ideas and possibilities….just sayin’.

First off, something non-controversial (hopefully)…..BREASTFEEDING!!

Image source: www.news.com.au

That’s right – if you breastfeed, you too can look as hot as Miranda! 

Not sold? Fine. Let’s go through some other reasons why breastfeeding is the bees’ knees.

Soulla describes breast milk as “nature’s perfect food”, and I couldn’t agree more. What’s in it that makes it so special (1)? This calls for a list:

• Protein to provide essential amino acids for growth, protective factors (immune health), vitamin carriers (folate, vit.D, vit.B12), hormones (thyroid and stress hormones), enzymes such as amylase and lipase (to break down carbohydrates and fats also found in the milk).
• NOTE: maternal nutrition affects the protein composition of breast milk. Read: what you eat is what your baby eats – get it right! If you are vegan/vegetarian, chances are you are not getting adequate protein in your diet. I know what you’re thinking “that’s why I have soy!”. To that I say, for the love of God, please put the tofu down!! While it may provide protein, it has other components which can disrupt the hormonal balance of both mum and bub. Please don’t.
• Fat! Majority of breast milk is fat (around 50%), mostly triglycerides (holy moly my baby is going to get heart disease!!). This is a perfect example of how important fat is. Fat is essential for growth and energy, but most importantly for retinal (eye) and neuronal (brain) development.
• Carbohydrates, mostly lactose, but also oligosaccharides and bifidus factors which help to build the good bacteria in baby’s gut.
• Vitamins and minerals. Again “when maternal vitamin status is low, human-milk contents are correspondingly low”. I’m not going to go over which vitamins and minerals, because they are all in there….all of them, but only if mum is getting adequate nutrition (which should look like this).
• Natural anti-biotic – apparently breast milk is good for ‘sticky eye’! Who knew?

A baby is born with a completely sterile gut. This highlights the importance of probiotics, which are obtained through breast milk, but also via passage through the vaginal canal. These two factors are so important for life-long immunity and gut health. Studies have shown that babies born via caesarean or who are not breastfed are more susceptible to allergies, asthma and other gut-related conditions (i.e. EVERYTHING!). If you cannot do either of these things, I suggest looking into a good baby probiotic supplement.

So what about formula?

Unfortunately all of the formulas available are pretty dodgy and don’t even come close to the real deal. In fact, they can potentially be quite damaging to the digestive system and can wreak havoc on the hormones. If you can’t breast feed, buy Chris Kresser’s Healthy Baby Code (also see banner at side of page) or Sally Fallon’s “NourishingTraditions”, both of which provide nutrient-dense home-made formulas without the added nasties you would get from a store-bought formula.

Interesting fact:  “It is estimated that an infant exclusively fed soy formula receives the estrogenic equivalent of at least five birth control pills per day” (www.ppnf.org)

Now that’s just wrong! If you must buy formula from the store, please check the labels and avoid soy at all costs!

There are also benefits of breastfeeding to the mum, including bonding, losing baby weight faster, hormonal activity and also protection from osteoporosis and cancer!

Milk production works in a “supply and demand” fashion. Frequent feeding will ensure milk supply is adequate. Also note that it may be quite uncomfortable at first, but try to stick with it – it’s worth it!

How long? 6mths exclusive (i.e. nothing else to supplement) and continue to 2+ years. The world average for breast feeding is 4.7yrs!! I know many of you are turning your noses up in disgust now, but why? Is it due to our perception of what is “normal”? As Soulla points out, this doesn’t mean you are going to pop the boob out for your child to have a drink in the middle of a restaurant. At a later age, feeding may be as infrequent as 1-2 times per day, and this can be done in the privacy and comfort of your own home – no-one needs to know!

Next up – introduction of solids

Again, I cannot recommend highly enough Chris Kresser’s Healthy Baby Code – it covers EVERYTHING you need to know, pre  and post birth and is not just nutrition, providing a very holistic approach to baby-making. It’s a little exxie, but then again if it helps, it’s worth it, right?

Cue cute baby shot:

Yes, she is chewing on a T-bone and no, this photo was not set up! This is Chloe, the gorgeous and robust daughter of Billy and Paula of Plus Fitness in Thornleigh. Chloe is a "primal baby" and is absolutely thriving - living breathing proof that this stuff matters!

Contrary to popular belief, rice cereal is NOT a good first food: 1)it is nutrient poor and 2)it may contain “anti-nutrients” which affect the baby’s nutritional status. Same goes for other grains, especially wheat, which are hard to digest and lacking in nutrients.  Also avoid fruit juices and dried fruits, which are high in sugar and many have preservatives and/or damaging vegetable oils (I’m looking at you Sunbeam Sultanas!).

First foods should be nutrient-dense, yet easy for the baby to digest due to having an immature digestive system. Great foods to start off on at 6mths are egg yolks (cooked, but still soft; NOT egg whites), liver, and cod liver oil (Green Pastures), and banana (if you really want to do the whole mashed fruit thing). Later on, when you start to add vegies, make sure you add some coconut oil or butter to provide some fat, which is needed to absorb all of the vitamins. If you want a full solids schedule, I suggest you get Chris's Baby Code, or pop me an email.

Remember that it can take up to 15 tries to get your child to like a certain food. If he or she doesn’t like carrot this week, it doesn’t mean they never will. Leave it and come back to it next week. Be persistent! 

What about later on? I can’t deprive them of cake and chocolate and [insert other crap here]….

I’m sorry, but this gives me the shits. I know, I’m not a mother so I don’t know what it is like, but as I mentioned before, Soulla is a mother and holds the same views. Think of it this way, while you may be depriving them of cakes, sweets and lollies and all that "fun stuff", you are also “depriving” them of long term health and behavioural complications, such as diabetes, ADHD, obesity, auto-immune conditions. The eating habits you instil in them at a young age are carried through with them for the rest of their lives. So again – get it right. And remember, you are their parent first, not their friend. 

Easier said than done? Yes, there will be times when your kids go to parties or play dates and they are exposed to less-than-optimal foods and beverages. So what do you do? Well you could go with them, be a helicopter parent and smack the fairy bread out of their hands as soon as they touch it and scream “POISON”, then hose them down, bundle them up and take them home right away yelling “WITCH” at the host as you pass her.

OR…..you could make healthy alternatives (yes, these can still be tasty – go to www.chowstalker.com or www.dessertstalker.com for ideas) and present them as a gift to the host. When Soulla first mentioned this to me a while back, I asked her if the parents hosting the party/play date were offended. On the contrary, she said most were very grateful and she is constantly asked for recipes by other mums! Give it a try! If you feel like you are being judged, just tell other mums that your kids have allergies – can’t argue with that!

In terms of what they eat at other times – that is entirely on you, the parent. Especially when they are young – it’s not like they are going to go down to the shops and buy themselves a pack of Allen’s lollies. If you don’t have it in the house, if you don’t give it to them, they won’t eat it. Soulla also recommends explaining to your kids why they should and should not eat certain foods – have a conversation with them, rather than just telling them they can’t have something.

Some great blogs to check out for tips and recipes on raising healthy kids are:

• Everyday Paleo
• My Star Anise
• Growing Up Paleo
• Paleo Parents

Other excellent resources for topics we have covered today:

• Price Pottenger Foundation
• Chris Kresser

OK, I think I am going to have to make this a 3-part series. I feel that this is enough info this week (and my hands are too cold to type any more!). As always, I would love to hear your thoughts and questions!

What to do next week

What? 

The Real Food Summit!! A.K.A massive FREE nerd-a-thon with some of the best minds in food and nutrition that should not be missed!

If you are sold already, go HERE to register now

Who? 

The fabulous Sean Croxton of Underground Wellness has once again put his heart and soul into creating a stellar line up of professionals for the benefit of us., the people! And it’s FREE!!

If you haven’t heard of Sean before, you really need to come out from under your rock and get listening to his podcasts – pop them on your iPod and make use of your travel time! This guy is quite possibly the most well-connected man in the business, and he’s not just paleo – his deal is this:

J.E.R.F – Just Eat Real Food!

Simple. Or is it???? Not so much these days….which is why he has created this awesome FREE event.

Who else? 

Everyone who’s anyone. Here’s a little sample of who you can learn from:

• Real farmer Joel Salatin leads off the summit, as he defines what real cows, real chickens, and real pigs really are
• My nerd-crush Chris Kresser (yes, my husband is aware) talks about the importance of fish and seafood in the Real Food diet
• Paul Chek discusses how eating whole foods impacts your mind, body, and soul
• Jeffrey Smith dishes the real dirt on genetically modified foods
• Mark McAfee shows you how raw milk can heal a broken immune system
• The always brilliant Chris Masterjohn shares the nutritional wisdom of Weston A. Price

And those are just a handful of the 27 -- yes, TWENTY-SEVEN! -- video presentations that you will be able to watch for FREE during this 9-day event.

Why?

• Because we have become so disconnected from our food supply it’s not even funny!
• Our kids think yoghurt comes from plants. Need I say more??
• Education is key in enabling us to make informed decisions about what to eat and why
• Knowledge is power – build a more sustainable food supply for now and for the future by voting with your dollar – this is something I am becoming more and more passionate about as I realise how much we are f#@king things up. Sorry for the implied language, but as I said – I’m getting pretty passionate (and hence, worked up) about this issue, and you should too!
• Did I mention it is FREE?? For now! After the 9 days it will be packaged up into a nice little dealio that you can purchase.

When?

The summit kicks off Sunday, July 8th...BUT you don’t have to wait until then for the goods.

When you register today, you get to jump start your summit experience with Joel Salatin’s presentation entitled Real Food Defined. I listened to it today and it was fabulous!


What are you waiting for?? Click here to register now!


Enjoy!!